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15 Keto Friendly Lunches You Won’t Get Bored Of

You can easily prepare for yourself and your family.

Being on a keto diet requires creativity and determination. Creativity entails having tons of ideas on what foods to prepare to ensure that you stick on your diet regimen. To help you with that, here are 15 keto friendly lunches you can prepare.

1. Smoky Tuna Pickle Boats


2 six oz cans (or pouches) albacore tuna
1 six oz can (or pouch) smoked tuna
1/3 cup sugar free mayonnaise
1 Tbsp dehydrated onion flakes (or 1/2 tsp onion powder)
1/4 tsp garlic powder
1/4 tsp ground black pepper
6 large whole dill pickles

Check out the recipe here.

2. Caramelized Onion and Gruyere Quiche


1 (14.1-oz.) package refrigerated piecrusts

3 large sweet onions, sliced (about 1 1/2 lb.)

2 tablespoons olive oil

1/2 cup chopped fresh flat-leaf parsley

6 cooked bacon slices, crumbled

2 cups (8 oz.) shredded Gruyere cheese

1 1/2 cups half-and-half 4 large eggs 1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 teaspoon ground nutmeg

Check out the recipe here.

3. Power Coffee



There are various ways to make this coffee. Check out the recipe here.

4. Tomato Basil Soup


1 can (28 ounces) whole plum tomatoes (San Marzano preferred)
2 cups filtered water
1.5 teaspoons coarse kosher salt
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 tablespoon butter
8 ounces mascarpone cheese
2 tablespoons granulated erythritol sweetener
1 teaspoon apple cider vinegar
1/4 teaspoon dried basil leaves
1/4 cup prepared basil pesto, plus more for garnish if desired

Check out the recipe here.

5. Sushi California Rolls


1 medium cucumber
12 ounces cauliflower rice
2 ounces cream cheese softened
1 tbsp toasted sesame oil
4 ounces lump crab meat (or chopped smoked salmon)
1 tbsp mayonnaise
1 California avocado thinly sliced
Toasted sesame seeds

Check out the recipe here.

6. Chicken, Bacon, and Avocado Caesar Salad


1 perfectly ripe, medium avocado
1 pre-cooked chicken breast
1 cup, crumbled bacon
3 tbsp per salad creamy caesar dressing

Check out the recipe here.

7. Turkey Sausage Fritata


12 oz ground breakfast sausage, turkey
2 bell peppers
12 eggs
1 cup lactose-free sour cream
1 tsp pink Himalayan salt
1 tsp black pepper
2 tsp Kerry Gold butter

Check out the recipe here.

8. Low-carb Keto Lasagna


1 tablespoon butter, ghee, coconut oil, or lard
1/2lb spicy Italian sausage or sweet Italian sausage
15oz ricotta cheese
2 tablespoons coconut flour
medium-high large whole egg
1 1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon garlic powder
large clove garlic (finely chopped)
1 1/2 cup mozzarella cheese
1/3 cup parmesan cheese
4 large zucchini’s (sliced long ways to 1/4” pieces)
16oz Rao’s marinara sauce
1 tablespoon mixed Italian herb seasoning
1/4 to 1/2 tsp red pepper flake (depending on how spicy you want this dish)
1/4 cup basil

Check out the recipe here.

9. Loaded Cauliflower Bake


1 large head cauliflower, cut into florets
2 tbsp. butter
1 cup heavy cream
2 oz. cream cheese
1 1/4 cup shredded sharp cheddar cheese, separated
Salt and pepper to taste
6 slices bacon, cooked and crumbled
1/4 cup chopped green onions

Check out the recipe here.

10. Cobb Salad Bacon Cups


12 slices thin cut bacon
1 cup finely chopped romaine lettuce
1/2 cup chopped cooked chicken
1/2 California Avocado chopped
1 hardboiled egg thinly slices
1/4 cup chopped tomato
2 tbsp crumbled bleu cheese optional
Dressing of choice

Check out the recipe here.

11. Easy White Turkey Chili


1 lb Organic ground turkey (or ground beef, lamb or pork)
2 cups riced cauliflower
2 tbsp. coconut oil
1/2 a Vidalia onion
2 garlic cloves
2 cups full fat coconut milk (or heavy cream)
1 tbsp. mustard
1 tsp of salt, black pepper, thyme, celery salt, garlic powder

Check out the recipe here.

12. BBQ Pulled Beef Sando


3 lbs Boneless Chuck Roast
2 tsp Pink Himalayan Salt
2 tsp garlic powder
1 tsp onion powder
1 tsp black pepper
1 tbsp. smoked paprika
2 tbsp. tomato paste
1/4 cup apple cider vinegar
2 tbsp. coconut aminos
1/2 cup bone broth
1/4 cup melted Kerrygold Butter

Check out the recipe here.

13. Bebere Enchilada Style Stuffed Peppers


2 lb 85% lean pastured ground beef
1 cup organic frozen cauliflower rice
3 tbsp Kerry Gold butter
1/2 maui onion
1 large carrot
2 cloves garlic
2 tsp smoked sea salt
2 tsp beberé
5 large bell peppers
5 dollops organic, lactose-free sour cream

Check out the recipe here.

14. 5-layer Mexican Dip Bowls


For the guacamole:

2 ripe avocados, peeled, pitted, and cut into chunks
1 tbsp freshly squeezed lime juice (or out of a bottle, whatever)
1/4 cup fresh cilantro, chopped
1/4 cup white onion, chopped
1 small tomato, or 6 cherry tomatoes, seeded and chopped
1 tsp minced garlic
1/2 tsp sea salt

For the beef:

2 lbs grass fed ground beef
1/2 cup water
1/4 cup taco seasoning (preferably a low-carb sugar-free one)
2 cups organic sour cream
2 cups shredded lettuce
2 cups shredded cheddar cheese
cayenne pepper sauce (to taste)

Check out the recipe here.

15. Nut Butter Sandwich




2 Slices Sprouted Wheat Bread.
1 tsp chopped walnuts.
1/2 banana sliced.
sprinkle of cinnamon.
1 tbsp almond butter.
1 tbsp peanut butter.
1/2 tsp honey.

Check out the recipe here.



100 Ways to Get Healthy

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12 Signs Your Metabolism Is Out Of Whack

Pay attention to your body!

Your metabolism plays a significant role in the ability of your body to turn food into energy and probably you loved and hated it at different times in your life. But while your metabolism will probably be obvious if it works well, you can really feel off if it isn’t. Your metabolism is normal to decrease as you get older, so you will gain weight more likely when you don’t eat well and have to work harder to maintain weight loss. But it might mean that something unusual is taking place if you experience any of the following symptoms.

1. You have dry skin.

“As the skin fails to gain vital nutrients, the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked,” says Dr. Mashfika N. Alam, MBBS, a general practitioner at Icliniq.

2. You crave for sugar and starchy foods

“Cravings are often your body’s way of asking for an energy pick-me-up. If you’re eating well and sleeping enough, but still have really intense cravings, it could be that your metabolism isn’t effectively converting the foods you’ve already eaten into the energy your body needs,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

3. You’re Really Tired

“If you often feel tired, it could be a sign that your metabolism is a little slower as your body is not doing a great job at converting your food intake into energy quickly enough,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

4. Headaches that persist.

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines.

5. You Always Have To Pee

A slow metabolism can influence other body processes, including the number of times you get into the toilet.

6. You Have a Decreased Pulse Rate

It could be because of a slower metabolism if you noticed that your heartbeat slows down. “The pulse rate is directly proportional to the metabolic rate and therefore delayed pulsation happens when the basal metabolism rate is slowed down,” suggests Dr. Alam.

7. Your Nails Are Brittle

Similar to the effect on your skin owing to a slow metabolism, changes in your nails may be noticed because your body does not absorb nutrients. Susan Besser, MD, says some prevalent changes include more broken nails and greater ridges.

8. Your Moods Are Up & Down

“This isn’t necessarily caused directly by a slower-than-usual metabolism, but feeling tired when your metabolism isn’t up to par can make you feel rundown—and that can make you moody,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

9. You feel cold all the time.

Your metabolism also helps generate heat, and if it’s slow, you might be extra chilly. As a result, you may find yourself layering up and throwing extra blankets on your bed,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

10. You’re constipated

“With a slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.”

11. You’ve experienced unexplained weight gain.

“If you’re eating well, and watching your caloric intake, and still gaining weight, it’s worth talking to a doctor or dietitian to see what’s going on,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

12. You’re losing hair

“When your metabolism isn’t working well, your body doesn’t turn over cells as quickly as it should to maintain your skin and hair,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

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15 Things You Should Do In The Afternoon If You Want To Lose Weight

Afternoon habits for weight loss transformation.

Apart from major changes, such as eating more veggies, reducing your sugar-packed smoothies, and committing yourself to a kick-ass workout, small behavioral tweaks can also significantly impact your ability to lose weight. Actually, every sweat session and good dinner may be undermined by stuff you do every day. The excellent news is that you can keep up with your weight loss objectives by changing a couple of old habits and adding a couple of new behaviors. Add these habits to your afternoon routine and experience massive changes in your body.

1. Drink Green Tea

Green tea contains theobromine and theophylline, and the amino acid L-Theanine. These substances help calm the nervous system and improve concentration abilities.

2. Afternoon Wakeup Workout: Energizing Exercises (via youtube realbeauty)

3. Go For a Midday Walk

Getting up and moving around not only can help you digest after a big meal, but it also may boost your fat burn.

4. Get moving

“If you sit for the rest of the day, you are undoing most of those good workout effects,” says Rumsey. “Make an effort to stand up and move at least once an hour, even if it’s just for a minute or two. All these little movements add up.”

5. Have an errand walk

Instead of walking to get in shape, once or twice a week, walk to get things done.

6. Listen to your hunger

“If you tend to get slammed during the day, it can be easy to brush your hunger cues aside. This backfires, leaving you famished later in the day and more likely to overeat when you finally do make time to have a meal,” says Alissa Rumsey, R.D., C.S.C.S., author of Three Steps to a Healthier You.

7. Pamper yourself with a fruit shake

Instead of eating the desert you will probably regret why not replace it with a delicious fruit shake or smoothie.

8. Drink more water

“People underestimate the impact that not drinking enough water can have on our bodies,” says Rumsey. “Even slight dehydration (just one or two cups) can cause you to feel hungry, when really what you need is fluid.”

9. Afternoon Fitness Burn | 4-Minute Workouts

Exercising gets your heart-pumping and blood-flowing.

10. Substitute Afternoon Snacking With Exercise

Exercise is the best way to fend off those post-work cravings.

11. Splash some cold water on your face

This is a great way to recharge your batteries.

12. Watch out for the bites, licks, and tastes

“While it may seem like just a small sample or tiny bite, these all add up over the course of the day,” Rumsey says. “Often these bites, licks, and tastes are a significant source of calories.”

13. Indulge yourself with a piece of chocolate

Chocolate contains tonic substances like caffeine, theobromine and theophylline which have a stimulating physical and psychological effect.

14. Grab a power snack

A good healthy snack is the best way to pick up in the early evenings, just to end the day in an active mode, rather than just waiting for you to get back home and hide.

15. Just laugh!

A good laugh releases happy endorphins, which help you get rid of all the stress and turn into the upbeat person you should be all the time.

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