Here is part 1 of a quick and easy weeknight dinner I made last week. Don’t be fooled by the name! I am sure this is not a traditional goulash but that’s what I was raised to call it so don’t come for me okay!!! Let’s cook!
1 pound of medium sized shrimp, cleaned, peeled and deveined
1 pound of sausage of your choice, sliced into coins
1 can of tomato paste
3-4 cups of water
1 chicken bouillon cube
1-2 cups of frozen okra
1/2 to 1 medium onion chopped
1 tablespoon of minced garlic
1-2 tablespoons of butter optional
Creole seasoning of choice as well as onion & garlic powder and black pepper
1-2 tablespoons of olive oil or oil of choice
Start by sautéing onions in olive oil on medium high heat. Add sausage and minced garlic until sausage is fully cooked and onions are translucent. Add full can of tomato paste and mix in with sausage and onions. Add 1-2 cups of water and whisk til combined. Make sure you add water to the can if using, you want every bit of that tomato paste! With burner still on medium heat add an additional cup of water and the chicken bouillon cube. Season sauce. Add a little seasoning stir, let simmer for a minute or two and then taste to see if more is needed. Remember you are using creole seasoning sand you added a chicken bouillon cube so be mindful of the salt. Let simmer for 1-2 minutes and then add shrimp and frozen okra (you don’t have to thaw it out, it will cook quickly in the sauce). Let simmer covered on low for 10 minutes. Turn off heat, stir in butter if using and taste to see if anymore seasoning is needed. Enjoy over rice. You can also add chicken breast or thighs (boneless, skinless) just add prior to cooking onions & sausage.
Let me know if you try this and tag me on IG @severalpeoplesmama
In my next cookbook I want to focus on foods that will be quick, easy, budget & kid friendly (Lil Diva approved)! This recipe is all of those things! And it’s Keto Friendly to boot! I would make these along with wings for your next Super Bowl party, you can just double the recipe for the sauces and use it to dip your wings and the chicken fries. Let’s cook!
2-3 Chicken breasts cut into thin strips
1 to 1 1/2 cups of vegetable and canola oil
Seasoning of choice – I used dry ranch dressing mix, Tony’s creole seasoning and garlic and onion powder
2 sticks of salted butter
1 garlic clove, minced
Juice of 1 lemon, as well as zest
2 teaspoons of cracked black pepper, divided
1/2 teaspoon of lemon pepper seasoning
1/2 teaspoon of garlic salt
Grated Parmesan cheese
Pre-heat oven and 350 degrees and heat oil in skillet. I use an electric skillet that was under $20 bucks from Walmart and I only use it for frying. I love it because you can set the temperature so you know what you’re cooking at. Season the chicken. Don’t go heavy on the seasoning, if you just use salt and pepper that’s fine because you will be coating the chicken in sauce. Drop chicken in oil. Watch closely, the chicken is thin and cooks up quickly.
While cooking melt butter in microwave for about a minute. Separate butter in two bowls big enough for the chicken to sit in. Add minced garlic and garlic salt to one bowl and the lemon juice, zest, 1 tsp of black pepper and the lemon pepper seasoning to the other. Once chicken is done drain on paper towel for 1-2 minutes and then add to sauces. Mix chicken in sauces and let sit for 3-5 minutes.
Then add to a cookie sheet. Repeat til all chicken is coated in the sauce. Sprinkle garlic parmesan chicken with grated parmesan and the lemon pepper chicken with the other teaspoon of cracked black pepper. Bake in oven for 3-5 minutes, we just want to bake the sauce in the chicken really well.
Enjoy with ranch or blue cheese dressing and carrots & celery sticks.
You can have a simple Super Bowl or any type of party at home by making these and the Easy Cheesesteak Slider and you are set! Well I would add a little adult beverage and then I’m set lol! Let me know if you try this and make sure to tag me on IG @severalpeoplesmama or share in the Cook Yo Meals Facebook Group!
I have received so many DMs and messages on IG and Facebook about this recipe so I knew I had to get this blog post up STAT! It’s funny because this was really a spare of the moment thing that I decided to try. My Hunny took me and the kids to Dave and Buster’s a few weekends ago and Middle Diva ordered a Philly Cheesesteak sandwich. She kept saying how good it was and ate it all before I could get a bite *side eye*. So when I was in the grocery store this past weekend I saw beef shaved steak on sale and decided to make my own version as sliders using our fav Hawaiian Sweet Rolls. It was a hit! I’m sure this is on Pinterest already a hundred thousand times but that’s why I love cooking because you can always put your own spin on things! Here’s my version of Cheesesteak Sliders:
1 package of Beef Shaved Steak (the one I used was 14 oz and more than enough for 4 people)
1 medium onion sliced
1/2 green bell pepper sliced (feel free to use more if you like)
3 tablespoons of butter (you will use 1 to cook the veggies and the other 2 to melt over your rolls)
2 tablespoons of olive oil
1 package of Provolone cheese
To season my meat I used approximately 1/2 tsp to 1 tsp of Seasoning salt (Tony’s), onion powder, garlic powder, pepper, & about 1-2 tsp of Steak sauce (use sparingly because it could get salty real quick!)
1 package of Hawaiian rolls (12 count)
I first started by preheating my oven to 350 degrees. In a medium sized sauce pan I added the olive oil and a tablespoons butter and let it melt on medium low. I turned it up to medium high and then added the onions and peppers and sautéed them for about 2-3 minutes then I put the heat on low and let them simmer while I seasoned my beef.
I cooked the beef on my electric griddle but you can certainly turn up the heat to medium high on the same pan you cooked the veggies (I would remove the veggies and then add back in when closer to the beef being done.) I added the beef to a hot griddle and then added my steak sauce and then once the beef was almost cooked added the veggies. This goes fast because the beef is thin so be mindful of that. Turn the heat down if need be you don’t want to burn your meat!
I cut my package of Hawaiian rolls in half by slicing the lengthwise similar to if you were leveling a cake. I then added a light layer of mayonnaise (optional) and then my cooked meat and veggies, and topped off with the cheese and then the top half of the rolls. I melted the remaining 2 tablespoons of butter in the microwave and added a dash of garlic and onion powder. I then poured that over the top of the buns and put in the oven about 10-15 minutes so the cheese would melt. I removed from the oven and sliced the rolls and served with tater tots. This would be good with chips or fries and a side of fruit for dinner or serve this as part of your spread for Super Bowl Sunday!
If you make this recipe please share by tagging me on IG @severalpeoplesmama! I love to see y’all cook!
Also don’t forget to join our Cook Yo Meals community on Facebook! We are sharing meal plans, dinner inspiration and just learning new ways to get a meal on the table. If you’re interested click here.
Hi y’all and Happy New Year!!! Today I wanted to share a quick and easy recipe that my family absolutely loved. It took no time to throw together so it’s perfect for weekends when you don’t want to spend a lot of time in the kitchen. You could also prep it ahead a time and cook it in the slow cooker for 3-4 hours on low while you’re at work during the week. Serve the fajita meat over nachos in a burrito or chimichanga or if you’re keto like me put it over a salad. Here’s the recipe:
2-3 boneless skinless chicken breasts or thighs
2-3 tabs of olive oil (or oil of choice)
1 red, green, yellow or orange peppers sliced (I used a combo of all three)
1 whole onion sliced
Ranchaco seasoning (Coming soon!) but you can use a combination or taco and ranch seasoning
1/2 teaspoon of garlic and onion powder
Juice of on lime (optional)
1/4 cup of cilantro (optional)
Preheat oven to 400 degrees. Clean chicken and slice in uniform pieces. Make sure you keep everything similar size so it cooks evenly.
Add chicken to sliced veggies. Pour oil and mix. Season chicken and veggies and mix thoroughly so seasoning is well coated on food. Spray sheet pan with oil or cover with foil. Spread chicken and veggies on sheet pan. Make sure it is one layer so don’t overcrowd your pan, use two if necessary.
Cook in oven for about 15-20 minutes then take out and turn meat over. Let cook for an additional 15-20 minutes. Remove from over and squeeze lime and cilantro over chicken and serve.
I hope you enjoy this recipe. I have started a new Facebook group which is all about food inspiration, meal planning and fun! If you’d like to join click the link here.
Hi y’all! I wanted to share a quick and easy alternative to the Velveeta and Rotel combo we always use when we want nachos! If you haven’t noticed a block of Velveeta is almost $8!!! I actually stopped buying the brand awhile ago and usual get the store generic brand but even that can get pricey. Enter White Queso which comes together easy and fast using only a few ingredients. You can also add whatever else you want to it to suit your tastes but I have included the basic recipe below. If you try this tag me on Instagram @severalpeoplesmama and let me know what you think!
One package of American white cheese (you can find this in the cheese section, but I wouldn’t suggest you get the individually wrapped slices)
One small can of green chiles
1/2. Cup of Half and Half or Milk
1-2 Teaspoons of diced tomatoes with green chilies (rotel) or diced tomatoes (optional)
1 teaspoon of taco seasoning (or add more to taste) You can also use salt to taste.
Shred cheese or chop into little cubes. Spray pot and spoon you will be using to make the Queso, this will make for easier clean up. Add half and half or milk and warm. Add cheese a little at a time stirring in until melted. Add can of green chilies. Add diced tomatoes or rotel if using. I wouldn’t use too much as you want to keep this the milky white color. Add seasoning to taste.
And you’re done! Of course I’m extra so prior to adding the half and half I sauté a few chopped onions and a clove of minced garlic. I also add fresh chopped cilantro at the end. Feel free to add whatever flavors you want. The cheese used is not strong so it takes flavor really well!
Also a lot of you asked how I prepare my taco meat. It’s super easy and makes for a thicker consistency (similar to Taco Bell). I brown my ground beef then drain any grease. I think add a packet of taco seasoning (I use Aldi version) and half a pack of dry ranch dressing mix. I will add a tablespoon of so of water but I never add as much water as the package says. I will also add more taco seasoning/ranch seasoning to taste. It’s important you taste your food! You know #itsbetterwhenitsseasoned around here!!!
I hope you enjoy the recipe! And in the comments let me know what else quick and easy recipes you’d like me to make. I’ll also be adding the IGTV video as well (IG is making me trim it so I’m still editing ugh) My Cook Yo Meals FB group is coming soon and I look forward to all the fun we’re going to have over there!
Yaassssssssssssss!!! Unless you’ve been living under a rock then you already know I wrote a cookbook! I want to share that of course and a recipe from my book but more importantly I want to share that YOU CAN DO ANYTHING YOU WANT IN LIFE!!! No matter what! It was not easy accomplishing this but I set a goal and met it and I have to say I’m proud of myself. I work a full time job, raise 4 people, write for this blog, make videos for YouTube, manage all my social media and did I mention I’m single. Whew Chillay! Yeah this was hard, but not impossible. What kept me going was the words of Myleik Teele saying “Done is better than Perfect” I have told y’all many times that technology and me are not friends so when it comes to creating things on the computer I AM LOST! But I can say I googled & Youtubed everything whenever I had a question. I was determined to get this done because the uncomfortable feeling I’ve been having lately wouldn’t let me stop. All I can say if you’ve been feeling something inside you telling you to make a move or a change DO IT!!! Don’t think about it, just do it. There is no failure only lessons!
Well I am very happy to present my cookbook Cook Yo Meals Volume One. It includes over 20 recipes to inspire you to make dinner for your family. The recipes are easy, delicious and use simple ingredients. Almost nothing makes me happier than when people enjoy my recipes. All I ever want to do is make cooking enjoyable again and I hope my cookbook does that. My cookbook is available for purchase below:
As a thank you for following me I wanted to share one of my newest family favorite recipes, Upside Down Mississippi Roast! And I also recorded a Cook with Me video to go along with it. I hope you enjoy!
Boneless beef roast
1 pack of Au Jus gravy mix
1 pack of Ranch Dressing Mix
½ cup of water
2 sticks of butter
¼ cup of onions (I use frozen)
1 package of frozen green beans or can use 1 can of green
1-2 cups of shredded cheese, I used Colby Jack but feel free
to use whatever you like or have
Directions: Spray or oil crockpot so roast won’t stick.Place roast inside and sprinkle half the pack of gravy and ranch mix. Turn roast over and season other side. Place stick of butter on top and add the ½ cup of water to the bottom of the crockpot. Place lid and cook on low from 4-6 hours depending on how fast your crockpot cooks and how big your roast is. Preheat oven to 350 degrees. When roast is done cooking shred with fork and add the frozen onions and green beans to the crockpot and let warm while you prepare the potatoes. I prepare my potatoes in the instant pot but can also boil on the stove until tender. Here are my instructions for the instant pot: Add potatoes to the instant pot and fill with enough water to cover. Set on manual for 12 minutes and don’t forget to set vent to sealing. Once done perform quick release (set vent to venting to release steam). Open instant pot and drain water from potatoes. Can place back in Instant Pot and then add cream cheese, butter, seasonings and mash. Add heavy whipping cream. You want it to be somewhat thick in order to spread. Place shredded roast with green beans and onions in a casserole dish or 9×13 pan. If you are adding mushrooms, add them now. You can add a layer of cheese now if you would like. Spread mashed potatoes to cover roast. Add cheeses on top and place in oven for 15-20 minutes just until cheese melts. This dish contains the meat, potatoes and veggies so it is a complete dish. Add the bread and you’re done!!!
Hi Y’all! I recently filmed a Grocery Haul & Cook with Me on YouTube sharing the infamous Taco Ring Recipe. I figured I would also write it out for anyone that wants to try it! Hope you enjoy and don’t forget to like, comment and subscribe to this blog and my YouTube channel for more content on the single mama life on a budget!
I don’t understand why people have to be rebels and not get with the program. Meal planning is where it’s at!!! *Insert clapping hands* It saves time, money and it’s waayyyyy less stressful than standing in front of the refrigerator and squinting and frowning because you don’t know what the hell you’re going to make for dinner! Plus you’ll have less wrinkles. BUT I know it isn’t for everyone so that’s why I am writing this post. Some people just like to live on the edge and they can afford botox so meal planning is not a top priority. However, I want to show you how you can meal plan even if you don’t like it and I also included some meal ideas for when you are stumped on what to make. So here are my tips:
Keep a stocked pantry/fridge/freezer. To be able to cook meals on the fly you have to have inventory. Make sure you have the basics you need to make simple recipes and your favorite recipes. This way you are always able to make the process of choosing what to have for dinner easy.
Make your own recipe book. It doesn’t have to be fancy. You can get a notebook from the dollar tree and write down every recipe you ever made or want to make. Or you can just keep a master list in your phone. Or dedicate a board on Pinterest. The key is to have a list that you can refer to when trying to come up with an idea of what to make for dinner. And even if you DO like to meal plan you should have a list of recipes to refer to when planning out your meals for the weeks anyway.
Assign a theme to every night. Sunday – Soul food Sunday, Monday – meatless Monday, Tuesday – Taco Tuesday, Wednesday – Italian Night, and on and on. You assign it based on what your family usually likes. That way at least you have an idea to start with on what to make. For example for Taco Tuesdays you can make tacos, nachos, enchiladas, chimichangas etc.
Have a Fend for Yourself (FFY) night or nights – I actually include this in my meal plan but it’s an easy idea that everyone should follow. This actually doesn’t involve eating out. It means you get the night off from cooking and everyone figures it out. I have older children and no husband so this is pretty easy for me but this can be done with smaller kids by buying their favorite lunchables and snacks & fruit and letting them eat it for dinner. I promise YOU WON’T GO TO JAIL FOR FEEDING YOUR KIDS SNACKS FOR DINNER! I mean just don’t do it everyday, Or do. I won’t tell anyone. Little kids are usually snack lovers anyway so in my opinion it’s a win/win for everyone. And as far as the husbands, since I no longer have one I probably am not the best person to follow advice from but I’m pretty sure they can figure it out too. I’m just saying! *shrugs shoulders*
My final tip is utilize the internets. Google is your friend. So is Pinterest. And blogs like this one. If you have some ingredients on hand and you are not sure what to make, put it in a search and see what recipes you can come up with. I will warn you though this is truly living on the edge because you may not like what you try but then again you just might. That kind of living raises my blood pressure because I HATE wasting food and my money but if you got it like that…heeyyyyyy.
So those were my tips for meal planning for people that are so against the awesome idea of planning what to eat in advance so they are not stressed and hungry. No judgement from me lol. Below I have listed a few meal ideas for when you THINK there’s nothing to eat in the house. And of course they are all budget friendly. Let me know what you thought of this post and if you meal plan or if you’re a rebel and choose to live life dangerously hungry!
Simple Meal Ideas:
Soup & Sandwich – Can of soup and your favorite sandwich with deli meat or a bowl of Top Ramen with the deli meat or leftover chicken in it.
Quesadillas – Anything can go between two tortillas and some cheese. Beans, meat, veggies, the options are endless.
Baked potato bar – Baked potatoes are super filling and can be plain or topped with whatever you can think of.
Pasta night – You can use any shape pasta you want, any sauce and add any topping and you are even better than Chef Boyardee.
Pizza & Salad – Frozen pizzas (even those cheap ones for a dollar!) and a simple salad can satisfy hunger. Or you can make your own by buying the pre made crusts or using tortillas, bagels, garlic toast or even a slice of bread. Pretend you’re at Mod’s and pile on the toppings, it’s free (kinda).
Now you may be saying Ricki, how do you “make” groceries? Simply put that’s what the old folks say in the south when referring to going grocery shopping. Last week we talked about meal planning but now its time to take that plan, make a list and get the food in the house that you need.
Since I usually grocery shop on Saturday morning, I do my prepping on Friday so I am prepared and stay on budget. So I’m sharing 10 tips with ya’ll. Here we go:
ASSESS YOUR INVENTORY -Before you go to any store, you need to assess your refrigerator, pantry and freezer first. Look at your meal plan, do you have things already that you can use? What staples are you running low on? WRITE ALL THIS DOWN!
WRITE A QUICK LIST-Next take the list you just jotted down and your meal plan and write out your grocery list. Having a grocery list is necessary to shop on a budget. If you have a list you will not buy unnecessary items and you won’t forget the things you actually need. Now this is a rough draft. Because the next step is to…
SET A BUDGET- UGH! I know right but this is usually where we mess up at. If you don’t set an amount I am telling you now, you WILL OVERSPEND! In order to stay on budget set an amount. I usually like to set a few, let me explain. I have a amount I will spend on groceries like $60 for the week, then I may add an additional $10 for stock up items – we have a store here that will discount great things to very low prices so I use this extra amount to take advantage of a great deal. And then I may have an extra $5-$10 for fun items, like a treat for the kids or to try a new product. So my budget for the week would be $75-$80. Look at your rough draft list and maybe remove some things that may cause you to go over budget like do ya’ll really need steak this week? Is there a veggie or fruit in season that you may like that will be cheaper to replace one on your list? When you buy in season you are getting better quality at a better price. Once you’ve set your budget you can make your final list.
KEEP UP WITH YOUR LIST- I won’t tell you how many times I forgot my list at home which defeats the whole purpose so TAKE A SCREENSHOT of your list and your meal plan or write it in the notes section of your phone. I bet you won’t leave that phone! Seriously, when trying to save money you have to make things easy and convenient or you won’t stick to it!
TIME TO SHOP- But before you head to the store you need to make sure you’ve eaten a full meal. When they say don’t shop on an empty stomach no lies were told. Listen, EVERYTHING looks good when you’re hungry! Don’t play yourself! Also, if you can, grocery shop in the morning before you run the rest of your errands etc. Shopping with a clear mind leads to better decisions and if you can leave the kids at home (unless they’re older kids that can help) DO IT!!! And if you know you have a tendency to spend at the store, take out cash and leave your cards at home. Hunny, you will stick to the budget in order not to be embarrassed in that checkout line. Ask me how I know lol.
SET A TIME LIMIT- The more time you spend in the store the more money will part from your wallet. Why do you think they have all those free samples at stores on Saturdays? The main objective is to keep you in the store longer so you will be more likely to spend. The grocery stores specialize in using psychology to help you part with your money at their establishments. They spend millions of dollars on learning our behaviors. You have to outsmart them and stop letting them win. Set a time period for each store you visit and stick to it. I actually started doing this so my older kids would come help me because they said I took too long but I noticed it actually helped our budget!
DOWNLOAD THE STORE APP AND ANY DIGITAL COUPONS- Now you actually should have checked the store ad when you were making you meal/menu plan however sometimes you may get in the store and find something you really may need. Check to see if the store has a digital coupon. Also you may want to check another store’s app to see if maybe they have the same thing on sale. There also apps that get into cash back. I don’t know too much about them but you can always do a google search. Anyway the technology is available, use it!
TAKE ADVANTAGE OF STORE BRANDS- Honestly the time of being brand loyal is over. Many but not all store brands are made by the same manufacturer. You have to understand there is not a manufacturer for every single product, that’s just not feasible. When you buy a store brand, like butter if you take it out the box you’ll notice it will have the same wrapper as another brand lol. It was made at the same dairy it’s just cheaper because there is no brand label. Now is this true of every store brand, no but it doesn’t hurt to try them out.
USE YOUR CALCULATOR-Again back to that budget thing, if you want to prevent overspending take out your phone and use that calculator function! I usually round up when calculating but it helps to stay on track and you can also use your calculator to determine if buying in a certain quantity is a good deal. Also, every thing that’s on sale isn’t a good deal if you’re not going to use it. Exactly how many time have we thrown away a food item because we couldn’t or didn’t use it prior to expiring. Please remember that when you throw wasted food away you are actually just making a donation to the grocery store. I need all my coins, what about you?
SHOP ONCE A WEEK- Ideally if you shop according to your list for the week you SHOULDN’T need to come back to the store again. I personally don’t like having to go to the grocery store several times a week, that’s my time I can’t get back and my gas! But things happen and sometimes we forget because we are human. If you do need to pick something up quickly try to just bring the cash for that item so you won’t be tempted to spend more.
Those were my 10 tips to have a successful grocery shopping trip on a budget. Let me be real with ya’ll it takes a few times to get this down so please don’t beat yourself up if you mess up. I do all the time lol. But eventually you will find a system or routine that works for you and. your family. Take all the tips and apply them or a few. Depending on where you are in life every tip might not apply. The number one thing is to have a plan and that will set you on the right path! Make sure you follow me on IG (@severalpeoplesmama) because on Saturday I will be headed to the grocery store on my stories so you can see exactly how I shop. What grocery shopping tips can you share? Comment below!
Let me start this post off by saying I am not a doctor of any kind. I do not have a medical degree and I do not have a PHD (I know that has nothing to do with medicine lol). I am only Dr. Mama to my kids when someone gets sick and that’s it! I encourage you before you start ANY diet especially where you are making a drastic change to your normal eating habits to consult a medical professional. I am only sharing my experience with Keto and some beginning tips.
I first heard of the Ketogenic diet when I followed Kendra on Instagram @blackketogirl . She had recently started the Keto diet and she shared lots of information and pictures of her meals, etc. I did more research on good ‘ole Google and YouTube and since I was already familiar and lost weight by lowering my carb intake before I figured it was something I would try. With Keto I could still eat bacon, seafood, meat and veggies and butter and coffee and creamy food and I figured I could make that work for me. With the Keto diet you are basically eating foods low in carbs and high in fat (preferably healthy fats) and moderate protein. Doing this will allow your body to not burn carbs (because you’re hardly eating any) and instead use your own body fat hence causing you to lose weight. This process is referred to as ketosis and once your in it hunny you will drop those pounds and inches! There are also so many benefits to eating a ketogenic diet such as: increased focus and brain functionality, increased energy, decreased inflammation and better sleep. Keto has been know to help lower blood pressure (I am a witness to this!), lower blood sugar, help with heartburn and migraines and even is being used as a form of cancer treatment. Also, women who suffer from PCOS and infertility have even become pregnant from this diet! Now that is not a benefit I want but if you want a baby go Keto! Now of course with everything there are disadvantages. When you begin the Keto diet some people get what’s called the Keto flu. This is where during the first 1-2 weeks you may experience brain fog, nausea, diarrhea, and headaches. I personally have only experienced a bad headache and have been moody and irritable from lack of carbs/sugar. It is also a restrictive diet which can be hard for some people to maintain therefore it may not help in the long run. I began the Keto diet late May/ early June of 2016 and loss over 30 lbs by the end of July. I experienced a major increase in energy and I slept really well at night and lowered my blood pressure. I continued eating pseudo-Keto ( I ate carbs sparingly) as I like to call it up until August of 2017 and I can say until that time I only gained 5-7 pounds. I would encourage you to research the pros and cons of Keto for yourself and see if this is something you would like to do. I would say if you try it be prepared to eat this way for a month to truly see all the benefits.
What can you eat and not eat on Keto:
You can eat: Fats and oils-coconut oils, MCT oil, olive oils, butter, avocado, or avocado oils, lard, egg yolks
Meat- steaks, ground beef, chicken, seafood, fatty fish, Pork, some lunch meats (be careful with this because a lot of lunch meats are high in sugar)
Vegetables- above ground vegetables like spinach, lettuces, broccoli, cauliflower, green beans, cabbage
Fruits (in moderation)- strawberries, blueberries, raspberries and blackberries
Nuts- pecans, almonds, macadamia, sunflower seeds
Almond and Coconut flours and almond and coconut milk
Beverages- Water (drink plenty! I flavor mine with lemon and a few frozen strawberries), tea, coffee, diet sodas and drinks (sparingly because they can increase sugar cravings) Non-flavored alcohol such as Vodka and Tequila. You can also use sucralose and stevia to sweeten drinks and food.
This is just a small sample of the many things you can eat. Take a look at this article from Rule Me for more detailed list here.
Foods to avoid: Rice, bread, potatoes, sugar filled foods, pastas, high sugar fruits (ex: bananas), oats and corn. Again refer to the article I referenced above for more.
Another important thing to do while on Keto is calculate your macros. Macros are simply what makes up a food and they are broken into 3 categories: fats, carbs and protein. It is important to know how much fat, carbs and protein to eat while on keto to effectively lose weight. Once you have calculated I suggest you plug in those numbers into an app and keep track of what you eat to make sure you stay in those guidelines. You can use this calculator here to calculate your macros.
Since we are talking about my Keto experience I will give you a sample of what I eat in a day:
Breakfast: Coffee – I wouldn’t say it’s bullet proof but here’s what I do: I brew a cup of medium roast and sometimes I use flavored coffee such as French vanilla just make sure you pay attention to the carb count and I add 1 table spoon of coconut oil, 2 tablespoons of heavy whipping cream, sugar free vanilla syrup and sometimes a splash of flavored creamer (again check the carb count).
With my coffee I will eat bacon and eggs in some variation. I will eat just plain bacon and an egg scrambled or fried in butter and the bacon fat with cheese on top. Or I will make an omelet with bacon and spinach and cheese. I also usually eat half an avocado.
If I am tired of bacon and eggs I will make a smoothie. I make one by blending low carb protein powder, unsweetened almond milk (vanilla), a splash of sugar free vanilla syrup, melted coconut oil (if I need to get more fats in) and either ice or frozen berries depending on my carb intake for that day already.
Lunch: Usually a salad with grilled chicken and real ranch dressing. I usually make semi homemade from one of those dry ranch seasoning packets so I can add the mayo and sour cream myself.
Dinner: One of my favorite dinners is stuffed chicken. I have a recipe for this here. I will pair this with a salad or steamed veggies. Normally I work my keto dinners around my family. If I am making something with ground meat I will put mine to the side and make a taco salad or stuff a bell pepper without the rice.
In my opinion Keto is an easy way to eat. As you eat it more your carb and sugar cravings will lessen and your appetite will decrease. A lot of times I have to make a smoothie because I am not hungry but if course you must eat to lose weight.
Along with Keto in the morning I also drink a shot of Braggs Apple Cider Vinegar with the mother and lemon juice. Do not drink Apple Cider Vinegar alone. It will tear up your esophagus. This also helps with lowering your blood pressure, appetite suppression, and weight loss.
The first go around on this diet I did not exercise besides walking. I plan on exercising more this round in order to tone areas.
The Keto diet was successful for me and I am currently on it and have lost 9 pounds in 2 weeks. As of writing this I am sure I lost more and inches because my clothes are looser and my belly is definitely flatter! Check my IG for updates on my progress.
If you have any more questions about the Keto Diet again I am no doctor but I will be happy to answer or direct you to who can. Below I have listed some Youtubers and IG accounts I follow for Keto inspiration:
Keilaketo (YT and IG)
Dr Eric Berg (YT)
Yummy Inspirations (YT)
5 TIPS TO START THE KETO DIET
Don’t go out and buy a bunch of things. Because Keto has gained so much popularity as of late there are a lot of expensive fancy products that you DONT need. I would purchase everyday things like bacon, sausage, eggs and chicken and salad components. For fats I would buy unrefined virgin coconut oil (I buy from Aldi for under $5) and heavy whipping cream. In other words buy things you would normally eat but be mindful of the carbs. In case this diet doesn’t work for you you won’t have wasted your money.
Drink plenty of water and take a multivitamin. Because you are eating a restrictive diet you need to replace certain vitamins you are lacking. Also water will help you stay hydrated and help with the sugar and carb cravings.
Add fats to regular meals. It’s imperative to get your fats in with the Keto diet. Add an avocado to breakfast or a salad. Add coconut oil to your smoothie.
Meal prep (this will keep you from eating foods not on the plan) and input your food into a Food Tracker App. I use MyFitnessPal (the free version) and I can say this helped me to stay on track. It was also fun to see my weight go down!
Watch videos and follow other Keto people on social media. You will get recipe ideas and motivation from seeing what others do. I often just look at the #ketodiet or #ketorecipe hashtags on IG.
With anything this is a process and even though it has been the quickest way for me to lose weight that may not be the same for everyone. This might not be the diet for you but you won’t know unless you try! Wishing you much success and please let me know if you try it!