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]

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