What I Eat in a Day KETO and Intermittent Fasting + ANNOUNCEMENT!

hey munchies welcome if you're new I'm Alyssia and today I have got a what I eat in a day Hido addition for you so when I'm eating low carb or when I'm eating a whole thirty or really any healthier home cooking in general cooking it needs to be efficient when I use Whole Foods I cook a lot more and I don't have time to spend all day cooking so I really have to figure out how to spend between 10 and 30 minutes getting my meals ready depending on my day so today I'm hoping to give you some inspiration for quick and easy meals where I didn't even use a recipe to make them although I have included recipes for you in the description if you want to recreate them I also want to let you know that my kitchen confidence course is open for enrollment right now for only one week it closes next Friday June 28th an enrollment will not be open again for months if you don't know my kitchen confidence course was designed to help you find confidence in the kitchen with basic cooking but also by learning how to pair ingredients together how to pair flavors how to decide what to eat how to substitute ingredients when you don't have them for recipes and how to make your own meals without recipes so that your meals don't need to take so long which also saves you time and money I have organized it to be six weeks of content but you can go through it faster or slower it's up to you but I wanted to give you structure for accountability there are homework assignments each week to help you learn and get you into the kitchen in practice if you want to find more confidence in the kitchen check out the website for more information and there is an informational video up as well at kitchen confidence calm button roll now because it is not staying open I really think that my kitchen confidence is what's made it so much easier for me to eat healthy and save time and money I started sharing no recipe dinners on Instagram a few months ago and so many of you got excited about them so I wanted to share what I've learned hoping to help make it easier for you too so what do I eat in a day keto Edition I start with coffee of course now often with keto it's common to do intermittent fasting which I usually do because when I'm eating more fat I'm just not as hungry or thinking about food as much which is great if you want more info I do have an intermittent fasting video as well as a keto 101 video which I recommend watching if you're like I don't know what Quito is why you do it or it just doesn't make sense to me check that out first plus all of our needs on Quito are different so you might need less total or net carbs than I'm sharing here or you might be able to have more but it really is so dependent on the individual but anyway with intermittent fasting you could actually consume coffee and while you don't want to consume carbohydrates or protein which can affect blood sugar you can consume a fact so bulletproof or fatty coffee is totally allowed it's super easy to make I just combined everything in a blender so I have some brewed coffee here and I'm adding MCT oil for my fat some people do grass-fed butter I like MCT oil it's from coconut oil and it's a concentrated source of medium chain triglycerides from coconut oil and it's what makes the saturated fat and coconut oils so good for you I know we hear saturated fat a lot of times we're scared when it's from animal products but when it's from plant-based sources like coconuts it's really good for you I talked about it more in the vegan keto what I eat in a day video so you can check that out if you want more information on MCT oil a pinch of cinnamon and I'm adding some of this Khalif eeeh better half creamer it's the coconut and almond one and it's dairy-free this doesn't contain any protein or carbs it's only fat which is okay when you're fasting you don't want the carbs but the fat is okay all right and it comes out super frothy can you see the top there maybe you can see it better when I pour it it's so frothy on top it's like a latte oh look at that so this fatty coffee is going to keep me full until lunch I'm not even gonna think about food and those MCTS are really gonna help fuel my brain one thing that's a benefit of intermittent fasting is it's one less meal I really have to cook so it does save me time – ooh hint of cinnamon okay for lunch I am making a burger bowl a bowl is just you know a bowl of food thrown together so I've got some oil in a pan you could use ghee or butter any cooking fat and I'm getting some onions going because onions a little bit of sauteed onion is always gonna add more flavor so you know the flavors of a burger we're pretty much putting that in a bowl and after a couple of minutes I am going to add an entire bag of cauliflower rice so this one is 10 ounces and you can microwave it but I've actually just let it thaw out for like an hour or two on my counter and it's gonna cook up a lot more quickly the only ingredients are color flour and sea salt and a serving is 3/4 cup but I'm gonna eat the entire thing which is three and a half servings so when you're on keto a lot of people make the mistake of not eating enough vegetables because vegetables are carbohydrates but they're also mostly fiber and they are one of the most beneficial parts of your diet especially on keto do not skip vegetables do not skip non starchy vegetables starchy vegetables you're probably gonna want to limit or avoid but non starchy vegetables have as much as you can and remember with whole foods you need to eat more to get enough so if I was just to eat 3/4 of a cup of this it's not gonna fill me up at all I'm pretty much eating a tiny little bit of cauliflower and some vegetables and meat I need more than that to really feel satiated so as you could see when I poured that bag of cauliflower in it wasn't a big block of ice that's because it's been thawing out so it's a lot easier to cook it up that's my preferred way you can totally throw the block of iced cauliflower in and just to cover it and you know let it cook let it cook down and the steam will break down that block of ice but this just kind of down on a step and keeps it a little faster for me so now that this is heated through and softened it's only been about three to four minutes but because it was thought out it's going pretty quickly I don't want it to get too soft so I'm gonna keep moving I have my meal prepped meat here so this is just some organic ground beef that I've meal prep and this is one of the things I teach in the kitchen confidence course is meal prepping just a little bit you don't have to do everything I don't even have time to meal prep everything anymore but just having my protein or just having my vegetables cut makes it easier this is gonna keep this meal you know ten minutes so I'm just gonna add what I want it's pre cooked to ground beef and I'm gonna add about 4 ounces 4 to 6 ounces you know whatever a serving is for you and which we also talked about in the course is how do I know how much to eat I don't have to wait for this meat to cook it's already cooked I'm just letting it heat through and warm up so I've got my meat I've got my base I am adding some more vegetables some greens spinach which is like nothing this is like one calorie of spinach here but it's lots of goodness and it's gonna wilt down quite a bit so I'm just gonna kind of mix it in get it all coated and then cover it up and let it wilt it seems like a lot but it's gonna become nothing all right so the spinach has is starting to wilt down I'm gonna let it go just another couple of seconds but I've got to start to add more of my burger flavoring and so for me a burgers got to have ketchup mustard and mayonnaise now believe it or not there is a clean way to do mayonnaise I've actually talked about it a bunch on my channel I do a homemade avocado oil mayonnaise I showed it in my Aldi meal prep video I think I'll link it below it's dairy free it's not egg free there is egg in it and I'm just gonna throw about a tablespoon in there and coat everything with it I could also throw the ketchup and mustard in here but I think it's pretty to put it on top so I'm gonna wait to do that but I wanted to get this coated and I want to taste it because what I talked about in the course is when people say everything I cook tastes bad or it tastes bland it probably means you're not using enough salt you have to use salt and don't be afraid of it sodium is good need some sodium and if you're cooking at home it's gonna be hard to overdo sodium really your risk for overdoing the sodium is when you're eating out a bunch or you're eating packaged or processed foods and if you're doing keto you actually might need to up your sodium intake if you're getting headaches on keto it might be because you're not having enough salt so don't be afraid of it especially on low-carb so I'm gonna taste this need some salt and I'm going to season it now now I'm not measuring I'm seasoning to taste and this is what I teach in my course how to do we actually have a homework assignment to learn how to season to taste because all of our preferences are gonna be different and let me tell you if I use a cauliflower rice that has salt already or not it's gonna make a difference if my meal prepped meat has salt already or not it's gonna make a difference so going by an arbitrary recipe saying use a 1/2 teaspoon of salt I might not need a 1/2 teaspoon I might need a quarter or I might need 3/4 of a teaspoon and honestly the number doesn't matter if it doesn't taste good so season to taste make sure that it tastes good to you and this looks like it needs a little more creaminess for me so just a little bit more mayonnaise and this mayonnaise is pretty much all fact so it's good for you know low carb high fat lifestyle I am going to turn off the heat and I'm also adding in some pickles now these are dill pickles no sugar and pickles are a great source of probiotics or one of my favorite things I was never about pickles I was never about pickles or pickled foods until I started focusing on my gut health and you know learning how probiotics are so good for the gut and they're in pickles naturally the thing is you want to look for a brand where the only ingredients are pretty much water cucumbers and salt they might have a preservative or something like that but you don't want vinegar and you don't want sugar if your pickles have vinegar or sugar it's just it's not necessary and you're not gonna get those probiotic benefits so all right so this is done I mean that literally took like I don't know seven eight minutes okay and instead of serving this in a bowl I'm gonna serve it in a bowl plate because I'm obsessed with these it's like a plate but it keeps everything contained so I have my bowl in my bowl plate my bowl of food in my bowl plate and I now need ketchup and mustard so for keto for low-carb if you're really being strict on keto and you want no sugar whatsoever the primal kitchen ketchup is unsweetened it uses balsamic vinegar but there's there's 2 grams of carbohydrates 1 gram of sugar but there's no actual added sugar and then the this good for good ketchup has no added sugar its sweetened with dates and there's also 2 grams of carbs and 1 gram of sugar but none are added I think this one tastes a little more like regular ketchup like not exactly but this one tastes more like tomato paste this one tastes more like a sweeter ketchup so I'm going with that I've just put it in here to make it pretty this video is not sponsored by either of those companies I've also got some yellow mustard because I need yellow mustard on my burger I need mustard on everything and I'm finishing it off with some avocado which on low carb or keto I eat with almost every meal this avvocato looks like it's a little bit damaged but it's gonna taste fine so here is my burger bowl it's almost complete I have to have that everything but the bagel seasoning on every avocado that I have and since it is a burger and usually there are sesame seeds or often there are sesame seeds on a burger bun why not sprinkle a few on top just to make it look nice I will say eating whole foods whether it's low carb or not taking like the extra minute or two to make it look nice does make me appreciate it a lot more I just sit down and I look at it and I like the way it looks and then I'm thinking about it while I'm eating I'm just a lot more mindful so even though I am doing this because it's a video and it's from mind over munch I'm also doing it for me because I enjoy the food warm so that is my low carb lunch for dinner I am making a sesame salmon and vegetables I'm doing the vegetables in a foil packet which is like my new favorite thing so I have got some zucchini some broccoli florets and some red onion and I'm gonna toss it all together with a little bit of soy sauce now you could use coconut aminos but it has more carbohydrates so for keto low-carb may not want to do that add salt if you need it there is usually a lot in soy sauce this is low sodium and I still don't think I'm gonna need to add salt but you know you should taste I've got a little bit of pepper and some garlic powder I'm also adding a bit of avocado oil so that it can all roast up really nicely tossing it to coat and this is gonna pair really well with my sesame salmon it smells so good so I have a piece of foil and I'm simply going to add my vegetables to this foil and make a packet I showed doing a foil packet dinner in the sprouts meal prep video from like a month ago or two months ago I'll link it below but after that I've been on this kick of just throwing everything in the foil packet so I'm pretty much just making a little packet out of it rolling it down rolling it in on the sides there's no like magic technique here just make sure that the air is not getting in because containing the heat is going to cook everything and retain all the flavor and what is so cool about this is you can actually make these in advance so in the sprouts video I showed it was like a sausage Brussels sprouts thing I can't remember but I made a bunch of them and just kept them in the fridge like this and then I can take this out and just cook it up whenever I want so this is going into the oven now for about 25 minutes and that gives me time to prepare my salmon and finish cooking it with the vegetables so for my sesame salmon I'm making a sauce like topping to go on top of the salmon as it bakes so the base of that is going to be this homemade avocado oil mayonnaise again and what I usually do for a low-carb is I'll make some of this and just use it throughout the week with different recipes so I'm using about a tablespoon of the mayonnaise and this is something that I've just made up I haven't used a recipe I've given it to you in the description if you want to recreate it but this is what I teach in my course is how can you do this on your own in the course I give you some tools like an ingredient pairings cheat sheet helps you learn how to pair different ingredients together as well as a sauces formula guide to help you learn how to make sauces on your own that don't need to be cooked and advanced so here I have some of that mayonnaise a little bit of garlic some sesame oil and I also give advice and insight in the course to learn how much to use like I'm not measuring here because I've used them enough now to just know about how much but when you're just starting out you don't know that so I teach you in the chorus how to figure that out what to start with I also added some soy sauce and a little bit of hot sauce and I'm going to mix it together and always always always taste it to make sure it is seasoned to your preference and that is plenty salty for me thanks to the soy sauce there's also some salt in the mayonnaise but if it's not salty enough for you you've got to add salt okay so I've have I have this piece of salmon here which it's about five ounces or so and in the course I talked about a lot of people say you know a serving of fish is three ounces well that could be a serving of fish but for some people three ounces is enough I'm not gonna be full on three ounces so I'm eating about five ounces and you have to figure out what your body needs and what's gonna really satisfy so I'm just going to simply add this little sauce on top and cover it completely oh it's so good and this is one of the easiest ways to prepare salmon on a weeknight I know a lot of people are like well I can't do salmon during the week because I can't meal prep it yeah it's true fish doesn't meal prep great but it's so easy to prepare on its own it takes me ten minutes to throw it together alright my sauce is on there I'm adding a sprinkle of sesame seeds on top to my sesame salmon again like I said with the lunch making it look nice it only takes an extra second usually and it doesn't mean it has to look like a food stylist did it but just having a little bit of intention just makes me appreciate it more and that's why I also like to use these black sesame seeds they don't taste really any different but they look so nice and I always prefer to cook salmon with a little foil tent on top I think that the flavor is just it's just tastier it keeps it moist and I know moist is a gross word but that is what it does and in the course I teach you how to do this because I have a resource cabinet which is where I've made pretty much a collection of videos that are a little like one minute tutorial videos teaching you how to cook almost everything there's like every cut of protein you can imagine including you know seafood even you know shrimp and scallops as well as vegetables and tons of different preparations eggs grains plant protein you name it so now my vegetables have been in the oven for about 15 minutes there's about 10 minutes left which is the perfect amount of time for my salmon how did that happen I planned it and I don't even have to think about it that much because I teach you how to do it in the course so that you can do it without thinking so much and that's what's going to keep your weeknight meals efficient and I also give tools in the course to help keep the meals efficient like my 2 & 1 combination PDF that shows you how much time it takes to cook vegetables and protein in the oven so you can decide what to pair together for quick meals so while that's cooking I've got 10 minutes left I could hang out and scroll through Instagram or I could do what I teach in the course which is do the dishes there's only like 4 or 5 dishes I can just do them now in that 10 minutes so that when my dinner comes out of the oven it's ready to go you guys I promise you can have easy weeknight meals it just takes a few simple tips some fundamental cooking knowledge and some intentional time in the kitchen with the homework assignments and I promise you are going to find kitchen confidence alright and as you can see everything is cooked through oh they smell so good and this salmon looks beautiful look at how pretty those sesame seeds made it seen all that's left to do is plate it up if you don't like the skin of salmon use parchment or foil don't spray it or oil it and the skin will stick to the piece when you peel it up that foil pocket cooked with vegetables through and made them really tender but they're not too soft sometimes when I roast soup Keeney it ends up just kind of falling apart so it's still holding its form here and it tastes delicious I've also added some avocado with a little bit more of that seasoning and there is my keto dinner I prefer roasting salmon in the oven you can totally do it on the stove but I love how flaky it gets in just 10 minutes I usually also keep some fat bombs as snacks for low carb or keto I've got these in the freezer I can just pop out a few and knead it they are coconut lime flavored and they are in the free ebook from the fat bombs episode I shared a few months ago you can check that video out now for the recipes and you can still download the free ebook there too I'll link the video in the description and that is my what I eat in a day keto Edition a minimal cooking minimal meal prepping and all fresh to order if you want to learn more about keto and a low carb lifestyle or intermittent fasting check out the description for the links all of the info about my course is available at kitchen confidence com enrollment is limited it is only open for one week and this may be the last launch we do at this discounted rate please feel free to email me at hello at mind over munch com if you have any questions comments are great too and I will try to get to them all but I am faster to respond with more depth over email I appreciate you being here I will see you next week with a brand new video and remember it's all a matter of mind over munch

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