Keto Friendly Taco

Meal Plan: Taco’s, Cheeseburger’s and Chocolate Muffins! Oh My!

This week’s meal plan is quite possibly my favorite meal plan from this whole journey, thus far! I have been so excited for every single meal, and none of them can be categorized as “meh”! I don’t want to give too much away, but we’re talking all your favorites with this week’s meal plan: If you’re on your weight loss journey but have missed cheeseburgers, this week’s meal plan is sure to satisfy that craving! Also guilt free tacos which are completely waistline friendly. You even get a sweet morning treat in the form of a chocolate muffin! You’ll be starting your day with a crustless quiche, which is loaded with flavor!

Are you ready to fall in love with a tortilla?!

While this weeks tacos come with a delicious recipe to make your own high fiber, keto friendly tortilla… it also comes with a lot of work. I would compare it a bit to the process of making homemade bread. If you love some quality time in the kitchen putting the mixer, rolling pin, and griddle to use, then this recipe is right up your alley. That said, if you are like me and you would rather leave the tortilla making to someone else, there is a product that I have absolutely fallen in love with: The 1 carb wholegrain tortilla from Mr. Tortilla. I’m hoping to get a discount code to pass along your way. I’ll be sure to update this, if I can nail that down! I literally dream about adding these to as many meals as possible because they are so delicious.

The 1 carb tortillas are everything you’ve ever dreamed of in the perfect tortilla while on your weight loss journey. Not only are they full of flavor and mega low in carbs (3 grams total carbs/1 gram net carb), they’re also only 15 calories, which means that you could eat 4 of their tortillas to just one of the tortillas in this meal plan. I’m 1000% not offended if you opt to buy the Mr Tortillas instead of making them with the recipe provided! I promise they’re not paying me to say any of this. I just love them enough to pass the scoop on to all my besties who decided to pop in to read this meal plan blog post! The only downfall is having to wait for shipping!

Enough talk… Who’s Hungry?

Meal plan, Keto Friendly Tortilla, Keto Friendly Taco

All of the meals are intended to feed one person for 6 days. A couple of the recipes will provide a few extra servings for you to either share with a loved one or freeze for a later use.

Grocery items that might be easier to find online:

Nutritional info for this week’s meal plan:

Here’s the nutrition info if you make your own tortillas from the recipe provided:

Here’s the nutrition info if you decided to buy the tortillas online from Mr. Tortilla.

That’s it for today! Happy feasting!


Experience the new found confidence in yourself! Get new content delivered directly to your inbox.

Processing…
Success! You're on the list.

Keto Friendly Taco Keto Friendly Taco Keto Friendly Taco Keto Friendly Taco

Meal Plan

Meal plan for week 8: Comfort food!

Who’s hungry!?!? The meal plan for this week is loaded with comfort food. But like, 5 star restaurant comfort food without any guilt, whatsoever. Don’t be scared off by this next sentence: A few of the recipes will require a bit more time to prep. But, I promise, you’ll be so happy that you put in the time and effort to get these dishes prepared. Once they’re ready, you won’t have to think about what you’ll be eating for the next 6 days! The macronutrients are all lined up to provide you with a high protein, low carb approach.

Do you remember, last week, when I brought you and Lillie Biesinger together? Well, we’re hanging out with Lillie, again, this week. We’re making an adaptation of her zucchini lasagna (you won’t even miss the pasta!), and her Weeknight Bolognese (this is the recipe that takes the longest).

But seriously, take advantage of this free meal plan, that is sure to make your waistline shrink while still catering to your tastebuds!

Week 8 meal plan:

Click here to download this weeks meal plan

Serving sizes for this week:

This meal plan and grocery list is intended to feed one person through the whole week. The Weeknight Bolognese and Lasagna are the only recipes that provide a little bit extra to share (the lasagna only provides two extra servings, but the Bolognese might feed the whole fam one night and just you the rest of the week). So if you have extra mouths you are feeding with these same foods, plan accordingly.

Grocery items that might be easier to find online:

Lakanto Monkfruit Sweetener

Bone Broth Powder (There are a bunch of products out there. I find that this one tastes best. Plus, it’s low sodium, which is hard to come by in bone broth!)

4 oz storage containers and 8 oz storage containers.

Meal prep storage containers

Nutritional info for this week’s meal plan:

That’s it for today! Happy feasting!


Experience the new found confidence in yourself! Get new content delivered directly to your inbox.

Processing…
Success! You're on the list.
Meal Plan

Meal Plan – Week 6: Meet Lillie!

You know when you’ve got this new thing you’ve been doing, and you’re dying to tell your girlfriends all about it? Well, I’ve got one of those things that I’m dying to tell you all about! I’ve been spying, pretty closely, on this food blogger named Lillie Eats and Tells.

This gal, Lillie, has figured out exactly how to eat all the good food while counting macronutrients to lose weight. She has compiled three different cook books, all which divulge the macronutrient content of each of her recipes. She’s got a bunch of free recipes, online. But some of her other amazing goodness only comes in her cookbooks (which you can buy here).

Aside from following her on Instagram, and stalking her blog, I have never communicated with her. She isn’t paying me a dime to promote her products. But, as one of your besties, I feel it is my duty to make sure that you know about her. (Maybe one day she and I will be BFF’s and she’ll repay the shout out. Fingers crossed!)

Go ahead and open her story in a new tab so that you, too, can go and stalk her work after you finish reading this post! She is also on Facebook and Instagram.

I have already dabbled in some of her recipes, but this week, I’m going to work in some of these recipes from her website and cook book into my meal plan. These are three of my favorites, and I hope you enjoy them too.

New Additions

  • Cottage Cheese Chicken Salad
  • Zucchini Lasagna (I’m most excited about this one!)

Meal Plan – Week 6

Download this weeks meal plan by following this link

Grocery items that might be easier to find online:

Nutritional info for this week’s meal plan:

That’s all for today! Happy feasting!


Experience the new found confidence in yourself! Get new content delivered directly to your inbox.

Processing…
Success! You're on the list.

Meal Plan – Week 6

Meal Plan

Meal Plan #5: Some Delicious Meals are in Your Future!

You guys, I just want to eat really delicious food. That’s all! Now that the indulgence meal is becoming a regular part of my weight loss journey, I need to ensure that the meals the rest of the week are just as exciting! The meal plan for week 5 came together as a labor of love as I pulled some of my favorite recipes, and made all of the macronutrient and calorie numbers align just right. I definitely don’t want to obsess over the numbers as I’m working through this process, so these meal plans become really important. I spend a handful of hours on one day to get the numbers to align with the mouth watering food, spend a handful of hours the next day to do all of my food prep. Then the rest of the week, I can think about everything but what I’m going to eat. I’m working to make this as seamless as possible for myself, and for you if you’re also working on shedding your own “last fifteen pounds”.

The macronutrient and calorie targets for this week are the same as last week. Please remember, if you do more exercise than 5 days a week for about 45 minutes, you will likely need to be consuming a few hundred calories more than I have listed in this meal plan (yes, even to lose weight). If you exercise less than 3 days a week, you might need to decrease the quantity of food from what is in this meal plan. Just note that women generally should be consuming more than 1200 calories per day, even in weight loss mode.

Meal Plan

This meal plan will contain another muffin recipe, which I’ve worked to significantly improve from last week’s muffin recipe. You’ll also get to enjoy some garlic chicken zoodles, a loaded veggie soup, and a cheeseburger casserole! On the plan, the recipe listed for the muffins, veggie soup, and cheeseburger casserole make enough to last you the whole week. For the other meals on the plan, you’ll have to multiply everything by 6 days in your meal prepping.

Grocery List

This grocery list and recipes on the meal plan only account for one person for the week. If you have others with whom you’ll be sharing with, you’ll need to factor that in and increase the meal plan accordingly.

*A couple notes:

  • The recipe for the Loaded Veggie Soup calls for 1- 28 oz can of low sodium diced tomatoes. This was accidentally left off of the grocery list. So don’t forget to pick that up too!
  • Brussel sprouts were accidentally added to the grocery list. You do not need to buy them, this week. They are not included in the meal plan. If you are like me, and did buy them, then just add a cup or two of them to your veggie soup. Or find a different occasion to make Brussel sprouts.

These items might be easier to find or less expensive online:

Monkfruit Sweetener

Bone broth powder

This is the lowest priced cassava flour (But this one gives you more for your money).

Almond flour

Avocado oil

Regular sized cupcake pan

Nutritional info for this week’s meal plan:

You might notice that the saturated fat, sodium, and cholesterol are actually pretty high up there for this plan. If that makes you uncomfortable, then exchange some of the animal fat (egg yolk, butter, heavy whipping cream) for an unsaturated fat (avocado oil, nuts, seeds, etc.). Cashew milk can be used in place of the heavy whipping cream in the cheeseburger casserole. I make that exact substitution all the time, and it works great. Be sure to look for no sodium or low sodium on the grocery items you’ll be picking up!

That’s it for today! Happy feasting!


Pair your eating with this weeks workout plan (Click Here)!


Experience the new found confidence in yourself! Get New Content delivered directly to your inbox.

Processing…
Success! You're on the list.
Meal Plan

Meal Plan #4: Bacon and Blueberry muffins!

Snacks, Candy, Sugar

What do your cupboard and pantry shelves look like? Do you fill them to the brim with only whole foods (foods consisting of only one ingredient, i.e. fruit, vegetable, nuts, seeds, etc.)? I sure don’t! I have one, fairly small corner of the pantry which contains protein powder, bone broth powder, nuts, seeds, dark chocolate, nutritional supplements, etc. Don’t judge me, but the rest of my pantry is filled to the brim with processed foods, sugar cereal, chips, snacks, candy, Nutella, etc. There is even a bowl of candy right at my three year old’s level so that he can just help himself as he pleases (How’s that for awesome parenting!?!?)! I do ensure that my family eats their veggies and protein. I prepare healthy meals for them and I work to teach them principles about good nutrition. But I don’t subject my own weight loss rules on them.

You and I both know that I could be quite happy pulling out a spoon and digging into the jar of Nutella, without abandon. So how do I avoid goal sabotaging behaviors when I allow myself to be surrounded by the non-strategic foods, you ask? It’s all about the mental and physical preparation. Knowing your goal (what it is you want) and the steps you need to take to get there are the keys to success. And one of those steps is your meal plan.

Following a meal plan will provide an assurance that you’re taking the steps required to attain what you want. And It really is quite enabling as you get to the store for the items on the grocery list, spend a couple hours food prepping and separating into individual containers, and know exactly what you’re going to be eating for the following six days. Doing these things set you up for success. When you don’t have a plan and your prep work isn’t completed, you will FOR SURE find yourself gravitating to the chips/crackers/(insert favorite processed junk food here). Do yourself a favor, follow these steps and watch your health improve for the better!

As mentioned in previous posts, this is the week that I’m decreasing calories and carbs. This is the epitome of a low carb meal plan. The macronutrient range for this meal consists of about 35% protein, 45% fat, and 20% carbs. If you are new to a low carb diet, you might experience such symptoms as fatigue, weakness, lightheadedness, “brain fog,” headaches, irritability, muscle cramps, and nausea. You may even find yourself peeing more (I promised to be straight forward, didn’t I?). These symptoms will pass within 2-10 days (how’s that for a broad range of days?). If after this point you still don’t feel like you’re back to feeling good, feel free to eliminate 20-25 grams of protein. In it’s place, you can add in 20-25 grams of carbohydrates from a healthy source (no spoonfuls of Nutella!).

This week’s meal plan has a smaller amount of food prep, but you do get to bake! Meal number two is a low carb blueberry muffin! Yum! Also, who loves bacon? You get to eat that every day this week! (Insert double high five emoji here). You might notice that this meal is dairy free and grain free. You might even say this meal plan qualifies as paleo. As mentioned before, I’m eager to clear up any potential inflammation. Dairy can actually cause inflammation in the body, so we are experimenting here, to see if we might feel better without it.

Only the muffin recipe gives your directions to make enough for the whole week. The rest of the meals are laid out as individual servings. For the items that require prepping, like grilled chicken and bacon, go ahead and cook all of it at once. This makes for an easy grab throughout the week.

*EDIT ADDED:

  • The blueberry muffins are not very sweet as the recipe is written. Feel free to double the monk fruit sweetener for added sweetness.
  • After making the recipe in my own meal prep, I wish I had added 1 tsp of almond extract or vanilla extract.
  • I used mini muffin pans. It took about 11-12 minutes in the oven.
  • When using mini muffin pans, the serving size becomes 7 mini muffins
  • Refrigerate your muffins after they have cooled down. These aren’t the type of muffins that can be left out on the counter. They’ll begin to spoil within a few days, out of the fridge.

Week 3 Meal Plan

Grocery List

Here are some of the items from the grocery list that might be more expensive or harder to find at your local grocery store:

Nutritional info for this week’s meal plan:

And that’s a wrap! Talk to you soon!

Experience the new found confidence in yourself! Get New Content delivered directly to your inbox.

Processing…
Success! You're on the list.
Meal Plan

Week 3: Meal Plan & shopping list

Are you familiar with the epic cookie and “dirty soda” shop scene that is going on in the state of Utah? That is where my little family is from, and where our parents and siblings still reside. We moved away from there in 2013, not long before these cookie/soda shops started popping up everywhere. Now, every time we go back for a visit to see family, we tend to make a stop or two at these shops. The soda doesn’t do much of anything for me (they call them dirty sodas, because they take your regular Coke, Sprite, etc. and add different flavored syrups into it). But if you dangle these cookies in front of me, I turn all shark feeding frenzy mode on them! And that Dirt Ball cookie from Swig?! Holy smokes (It’s a chocolate on chocolate cookie and I’m drooling just thinking about it!)!

One of these shops, Crumbl, has made it’s way out here to Colorado. Just yesterday, they opened up a brand new location only 10 minutes from my house. I swear, in the last few days, I haven’t been able to escape having Crumbl and their Twix flavored cookie at the forefront of my mind (insert salivating emoji here!). I walked into work yesterday morning and there was a giant box of them on the supervisor’s desk. Our neighbor was given some at a work meeting, and she brought one over for my boys to split (they’re giant cookies!). I am proud to say I was able to successfully avoid masochism by refraining from taking my boys to their grand opening free cookie day! But you guys, the temptation is real! And it is heavy!

But don’t you worry, I know what I want in the long run, and it is not to be weak in the face of the baked goods! I want to continue to nurture this side of me which stays focused on the efforts required to meet goals; to practice what I preach; to show myself that I can do this. And if we’re being really honest, I want to find some ab muscles which I believe are down there somewhere. The cookies that are now 10 minutes away from me can have their place as a “once in a great while” indulgence, and that will be enough. I just need to decide if I want to include that as part of my first indulgence meal which is coming up next Friday… We’ll see.

Since we’re in the business of doing the work required for losing weight, let’s shift focus to what is really important. I’ve created another meal plan which promises placing the body in an environment conducive to weight loss. In a perfect world, I’ll be posting these meal plans every Friday. That’s what I’m shooting for so that you can do your shopping and meal prep on the weekend.

I had a few particular objectives with this next week’s meal plan.

  • First was to keep things simple. Since these meals happen 6 times a day, I wanted very little time to be required prepping in the kitchen. There are way too many other ways I want and need to spend my time than slaving away at the stove. These meals will require a dedicated few hours on one day, but the rest of the week, you’ll be able to grab and go.
  • Second objective was to decrease the calorie content to just below 1700 calories per day. If you aren’t currently very active, you’ll want to eliminate an additional 100 calories, give or take, in order to be in a weight loss calorie range. If you are really active, 6 days a week for more than an hour, you might need to increase your caloric intake.
  • Third objective was to decrease the carbohydrate ratio down closer to 100 grams per day. I’m slowly inching my way into a carb range of 50-100 grams of carbs each day. This meal plan lands at about 108 grams of carbs each day. (Next week, I’ll begin decreasing protein quantity just a bit, and increasing fat intake.)
  • Fourth objective was to include almost no dairy. I’m still getting headaches and vertigo, like crazy, from my concussion in October. I love my cottage cheese, but since dairy can cause inflammation in the body, I’m ready to see if I might be able to decrease headaches by decreasing the amount of dairy that I consume. This will also help to keep saturated fat intake a little lower, as animal fat is a source of saturated fat. Do you have aches and pains, or chronic conditions? You might notice this to help you feel a bit better, as well.

The meals in the plan, list the quantities that you’ll consume in a single meal. As you’re prepping, multiply the recipe by six in order to make food for the rest of the week. The grocery list includes enough groceries to make meals for six days. Food doesn’t always stay as fresh as we want if we try to extend it beyond that time, so be sure to use the seventh day to eat what ever leftover protein and veggies you might still have from the previous week.

Day Seven can be a “wing it” day, as long as you stay within a similar calorie and macro range as the previous meal plan. This will ensure you continue to be successful in your weight loss efforts. Also, whatever you do, don’t make that seventh day a “cheat DAY“. Remember, a pre-planned Indulgence meal is perfectly acceptable! But we don’t do ourselves any favors turning the entire day into a free for all!

Week 3 Meal Plan

Grocery List

Here are some unique products from this weeks grocery list. To make it easier on you, you can snag them on Amazon via the links below:

I have and use collagen protein powder regularly, it’s flavorless and provides fantastic nutrition. That said, I want to try this collagen protein powder (because chocolate!).

Here is a “cleaner” whey protein powder. As you may already know, there are so many whey protein powders out there! Many of these are filled with ingredients that we really don’t benefit from putting into our bodies. It can feel overwhelming to know which powder to choose. I’m still researching “the best” protein powder that I am excited to fully promote (I’ll be sure to let you know when I’ve found it!). If you have a favorite whey protein powder, let us know in the comments!

And finally, pumpkin seeds. I love these little things, like mad!

That’s it for today! For the entire food Journal for this meal plan, and nutrition information (see below). Happy meal prepping, and eating from a nutrition plan that our body can thrive on!

Experience the new found confidence in yourself! Get New Content delivered directly to your inbox.

Processing…
Success! You're on the list.