Easy Keto Meal Prep For 1: Breakfast | Lunch | Dinner | Dessert
meal prepping for one or two people is difficult
and I didn't realize just how hard it was until it was only me that I needed to meal prep
for meal prepping has been something that is hard for me to do routinely anyways because
I was never a person that liked leftovers now I realize that they are a life and Time
Saver let me explain easy keto low carb meal prep for one I love easy recipes not
something that is going to be difficult to find ingredients for since I am here all the
time I don't need to meal prep every single meal but I do need a few things in the fridge
or Pantry that I'll be able to reach for when I'm famished or when my blood sugar starts
to drop some quick breakfasts snacks lunch side dishes those kinds of things that's enough
Chit Chat I've explained a lot let's get started on a recent trip to my local discount grocery
store I found these Jimmy Dean simple scrambles you just stick this in the microwave and it's
ready in about 90 seconds there's only three carbs in these they are super convenient and I
fell in love with them since I got them at my discount grocery store I only paid 50 cents for
them the problem with these types of convenient scrambled bowls like this is if you go to Walmart
you're gonna pay four to five dollars for these they're easy to make at home store in your fridge
let me show you how first you're gonna need a microwave safe container these are tiny mason jars
that I had picked up at Walmart and you can also pick up the little plastic Lids there your main
ingredient is going to be eggs everything else is going to be completely up to you and that's
the great thing about it you can make them all different so that you're having a variety every
morning I'm only going to be preparing three of these and I want to make them a taco style to
the bottom of the little glass bowls I'm going to add about one tablespoon of the restaurant
style salsa this one came from Aldi then the layering process begins I'm going to add in
some already pre-cooked sausage some crispy crumbled up bacon my favorite cheese this is the
one I pick up at Walmart it is the Fiesta blend cheese on top of that I'm going to add some of
my taco Tuesday seasonings from Flavor God these have no bad ingredients in them no additional
sugars maltodextrin or anything bad they also have a Sriracha one that would go perfect in this
and remember flavor God has gave us that discount code that will be down in the description box
if you ever want to order them these are Big 5 ounce containers there's always a sale
plus you can apply the discount making them extremely affordable I am going to go ahead and
add a little bit of pink salt that's it add your lid and store in the fridge once you're ready to
eat all you'll need to do is pull one out of the refrigerator remove the lid grab an egg add it
to your glass bowl mix it up put in the microwave for one minute remember when you remove this from
the microwave it is going to be hot so use caution give that a quick stir see if it's done if it's
not you can put this back in the microwave for anywhere between 15 to 45 seconds it's that simple
and remember you're going to be able to mix these up use different ingredients and you're going to
have a different breakfast every day [Music] these keto muffins are great for breakfast dessert or a
quick snack I'm going to show you the base recipe and then you're going to be able to customize it
that way you can add whatever you like I came up with this recipe at the beginning of my weight
loss Journey because I had tried pretty much every single muffin recipe and was not happy with any
of them I do want to start off with a quick tip I have tried all of the Almond flours that are on
the market and none of them made me happy because they're either gritty or they have a weird taste
Blue Diamond which does not sponsor my videos and has no idea who I am has been the best this is the
only almond flour that I will use I pick up the massive bags either at Sam's Club or you can order
them from Amazon if you can't find it in your area then I'll put the link to the Blue Diamond almond
flour on Amazon down in the description box in case you want to order and another tip sift it to
make sure you get all of the lumps out okay now let's get started base recipe one and a half cups
of almond flour then add in your favorites keto friendly sweetener of choice anywhere from 1 4 cup
to one half cup one tablespoon of baking powder 1 4 teaspoon of pink salt now mix up all of your
dry ingredients to my bowl I'm going to add in 1 4 cup of sour cream and two eggs you want to go
ahead and get that thoroughly combined that's what the base mixture is going to look like I like
to give this a few minutes to sit so that the baking powder has time to do its magic since I am
making a dozen I want variety so I'm going to take some of this mixture and add it to a smaller Bowl
I'm going to fold in a few drops of banana eggs extract and some chopped up pecan halves now I'll
have banana nut muffins I'm going to add that mixture to my silicone muffin pan and I did spray
that down with some oil I want some that are going to be more of a dessert so I'm going to add some
baking chips I like to combine the peanut butter and the dark chocolate from chalk zero how much
you add to your mixture is completely up to you I'm gonna fold those in and divide it up equally
remember I always have that discount code for chalk zero down in the description box in case
you want to order make sure you also check out their deals section to see what they have on sale
you can apply that discount code to the deals and save even more the last little bit of mixture
I'm gonna make some Berry flavored ones I had this berry medley in the freezer I'm also going to
add in some strawberry extra extract just a drop or two normally when I make these I make them all
one flavor but I was feeling like I needed Variety in my life when I make them all one flavor I do
divide them up equally so that I end up with 12 muffins but I also wanted some more substantial
size muffins this time only nine into my 350 degree oven for about 20 to 25 minutes since
these were a little larger than what I normally make they stayed in for exactly 23 minutes I put
them on the wire rack and I'm gonna let these cool completely before I try to take them out because
I don't want them to stick that's also the great thing about this silicone baking pan that I
picked up off of Amazon like three years ago it was an entire set and I feel like I don't have
to use liners I always have this linked below it's just one of those things that have made my weight
loss Journey a lot easier once they're cooled I go ahead and pop them out of the mold put them
in a glass container I will leave these out on the kitchen bar for a couple of days if they're
not all gone by about day three I will put them in the refrigerator I'll have the original video
linked for you all if you want to go watch it that video will also have the full recipe in
the description box so you can screenshot it I have been obsessing over egg salad for about
the past two months I like experimenting with it in these little containers like I showed you
earlier that way I can make different flavors and have a variety throughout the week whether it
is for lunch or dinner I'm old school I boil my eggs on the stove then I will put them in an ice
bath because they peel so much easier that way the eggs that I'm using are the Eggland's Best I
pick up the 18 count at Sam's Club because right now they're just so much cheaper I'm making
three different egg salads and I'm keeping the very first one as simple as possible all I
did was chop two eggs add Duke's mayo and yellow mustard mix that's it this is one that I just
threw together I'm calling it loaded egg salad chopped up two eggs added a spoonful of mayo
sliced up a few pickles I added just a little bit of the pick juice to the egg salad as much
or as little as you want of your favorite ranch seasoning I like to use the flavor God you guys
already know why it's because nothing is added into this one some of the fiesta blend cheese
you can just use regular cheddar if you want I mix all that up really good and then I take some
crispy bacon sprinkle it over the top and add the lid the next one just another basic egg salad two
eggs added some Duke's Mayo yellow mustard and to kick it up a notch I'm adding a little bit of the
Trader Joe's everything but the bagel seasoning possibilities here are endless you can pair these
with pork rinds add them to a salad plate on top of some keto bread or buns play around with your
egg salad recipes and your chicken salad recipes you don't have to fix it the same way every
single time [Music] I have never been a huge keto child Drinker unlike Chris my husband who
drinks it pretty much daily don't get me wrong I love keto Chow it's just that I would rather
eat a meal but with Chris gone it is just so much simpler to meal prep keto Chow have them on
hand for a quick lunch dinner breakfast anytime I need them today I'm going to be prepping four
different ones the blueberry pie peanut butter chocolate and a strawberry for those of you
that don't know what keto Chow is it is a low carb high fat moderate protein meal replacement
shake with electrolytes vitamins minerals I have an entire video on it if you want to watch that
and get all the important information basically what you do is get the packets they have tons to
choose from or you can buy the big bag which is a 21 day supply you add your liquid of choice and
then your fat of choice my go-to fat of choice is melted butter and I like to add half a stick my
lick squid of choice is about 13 ounces of warm water I'll add all of my ingredients to my ninja
container blend it up until there are no chunks add the lid store in the fridge I like to let
it sit at least overnight that way the flavors have time to incorporate it thickens up and it
gets cold now I'm going to repeat the process with the blueberry pie I'll also be using the same
ingredients with the peanut butter flavored keto Chow with one exception I'll be adding a scoop
of perfect keto chocolate collagen if you drink keto chow and you take your collagen I suggest
adding them into the same Shake that's going to cut down on calories you're already going to have
everything in one shake for the day you already know perfect keto has a ton of different flavors
making it easy to come up with the Perfect combo remember both of these companies perfect keto
and Keto have gave us those discount codes that are down in the description box there's tons of
them down there make sure you take advantage of those and save any time you order all done four
meals made up in under five minutes and these meal replacement shakes are super filling because
they're high fat question of the day is in honor of this glorious embroidered denim shirt that I
found at the Goodwill bins so in honor of these cherries we are going to have an unconventional
question unconventional as in some people on keto don't believe in eating fruit but I believe
in sustainability what is your favorite fruit um I bet you can't guess mine yeah that's right
it's cherries let me know what yours is in the comments below well hopefully that is gonna get me
through the week and I won't be struggling around in the fridge and freezer thanks for watching if
you have any suggestions for future videos make sure you put those in the comments check out the
description box I'm gonna have my other social media accounts linked down there so if you're
looking for my other channel or if you want to go join the Facebook group you know where they're
at I'll see you in the next video bye [Music]
