What I Eat in a Day KETO and Intermittent Fasting + ANNOUNCEMENT!
(inspirational music)
- Hey munchies, welcome if you're new.
I'm Alyssia, and today I have got
a What I Eat in a DayKeto Edition for you.
So, when I'm eating low carb,or when I'm eating Whole30,
or really any healthierhome cooking in general,
cooking needs to be efficient.
When I use whole foods, I cook a lot more.
And I don't have time tospend all day cooking,
so I really have tofigure out how to spend
between 10 and 30 minutesgetting my meals ready,
depending on my day.
So, today I'm hoping togive 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 youwant to recreate them.
I also want to let you know that my
Kitchen Confidence course isopen for enrollment right now
for only one week.
It closes next Friday, June 28th,
and enrollment will notbe open again for months.
If you don't know, myKitchen Confidence course
was designed to help you findconfidence in the kitchen,
with basic cooking, but also by learning
how to pair ingredients together,
how to pair flavors, howto decide what to eat,
how to substitute ingredients
when you don't have them for recipes,
and how to make your ownmeals without recipes
so that your meals don'tneed to take so long,
which also saves you time and money.
I have organized it tobe six weeks of content,
but you can go throughit 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 youinto the kitchen and practice.
If you want to find moreconfidence in the kitchen,
check out the websitefor more information,
and there is an informationalvideo up as well
at kitchenconfidence.com.
But enroll now, becauseit 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 norecipe 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 commonto do intermittent fasting.
Which I usually do, becausewhen I'm eating more fat
I'm just not as hungry orthinking 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 keto is,
why you do it, or it justdoesn't make sense to me.
Check that out first.
Plus, all of our needson keto are different.
So, you might need less total or net carbs
than I'm sharing here, or youmight be able to have more.
But it really is sodependent on the individual.
But anyway, with intermittent fasting
you can actually consume coffee.
And while you don't wantto consume carbohydrates
or protein, which can affect blood sugar,
you can consume fat.
So, bulletproof or fattycoffee is totally allowed.
It's super easy to make.
I just combine 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, andit's a concentrated source
of medium chain triglyceridesfrom coconut oil.
And, it's what makes the saturated fat
in coconut oil 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-basedsources like coconuts
it's really good for you.
I talk 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, andI'm adding some of this
Califia butter 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 isokay 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 itbetter when I pour it.
It's so frothy on top, it's like a latte.
Oh look at that.
So this fatty coffee is goingto keep me full until lunch.
I'm not even gonna think about food
and those MCTs are reallygonna help fuel my brain.
One thing that's a benefitof intermittent fasting
is it's one less mealI really have to cook,
so it does save me time too.
Ah, oh hint of cinnamon.
Okay, for lunch I am making a burger bowl.
A bowl is just a bowlof food thrown together.
So I've got some oil in a pan.
You could use ghee orbutter, any cooking fat.
And I'm getting some onions going,
because onions, a littlebit 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 ofminutes 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 arecauliflower and sea salt,
and a serving is 3/4 cup, butI'm gonna eat the entire thing
which is three and a half servings.
So when you're on keto, a lotof people make the mistake
of not eating enough vegetables
because vegetables are carbohydrates.
But they're also mostlyfiber, and they are one of
the most beneficial parts ofyour diet, especially on keto.
Do not skip vegetables.
Do not skip non-starchy vegetables.
Starchy vegetables you'reprobably 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 eat3/4 of a cup of this,
it's not gonna fill me up at all.
I'm pretty much eating a tinylittle bit of cauliflower
and some vegetables and meat.
I need more than thatto really feel satiated.
So as you could see when I poured that bag
of cauliflower in, itwasn'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 theblock of iced cauliflower in
and just cover it, and let it cook down
and the steam will breakdown that block of ice.
But this just kind of cuts down on a step
and keeps it a little faster for me.
So now that this is heatedthrough and softened,
it's only been about three to four minutes
but because it was thawed outit's going pretty quickly.
I don't want to take it toosoft 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 prepped, andthis 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 tomeal prep everything anymore,
but just having my protein orjust having my vegetables cut
makes it easier.
This is gonna keep thismeal, you know, 10 minutes.
So I'm just gonna add what I want.
It's precooked ground beef,
and I'm gonna add about four ounces,
four to six ounces, whatevera serving is for you.
Which we also talk about in the course is,
how do I know how much to eat?
I don't have to waitfor this meat to cook.
It's already cooked, I'mjust letting it heat through
and warm up.
So I've got my meat, I've got my base.
I am adding some morevegetables, 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 thencover it up and let it wilt.
Seems like a lot, butit's gonna become nothing.
All right so the spinachis starting to wilt down.
I'm gonna let it go justanother couple of seconds,
but I've got to start to addmore of my burger flavoring.
And so for me, a burger'sgotta have ketchup,
mustard and mayonnaise.
Now believe it or not,there is a clean way
to do mayonnaise.
I've actually talked aboutit a bunch on my channel.
I do a homemade avocado oil mayonnaise.
I showed it in my ALDImeal prep video I think.
I'll link it below.
It's dairy-free, it's notegg-free, there is egg in it.
And I'm just gonna throwabout a tablespoon in there,
and coat everything with it.
I could also throw theketchup 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 want to get this coated,
and I want to taste it,because what I talk about
in the course is, when people say,
everything I cook tastesbad or it tastes bland,
it probably means you'renot using enough salt.
You have to use salt, anddon't be afraid of it.
Sodium is good, we 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 packagedor 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'renot having enough salt.
So, don't be afraid of it,especially on low carb.
So I'm gonna taste this.
Hmm, needs some salt.
And I'm gonna season it now.
Now I'm not measuring,I'm seasoning to taste,
and this is what I teachin my course how to do.
We actually have a homework assignment
to learn how to season to taste.
Because all of our preferencesare gonna be different,
and let me tell you, ifI use a cauliflower rice
that has salt already or not,it's gonna make a difference.
If my meal prepped meathas salt already or not
it's gonna make a difference.
So going by an arbitrary recipe saying use
a half teaspoon of salt, Imight not need a half teaspoon.
I might need a quarter, orI might need three quarters
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 ispretty much all fat,
so it's good for lowcarb 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 greatsource of probiotics.
They're 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 learning how probioticsare 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 preservativeor 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 necessaryand you're not gonna
get those probiotic benefits.
All right so this is done.
I mean that literally took like,
I don't know, seven, eight minutes.
Okay, and instead ofserving 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 itkeeps 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 lowcarb if you're really
being strict on keto, andyou want no sugar whatsoever,
the Primal Kitchen ketchup is unsweetened.
It uses balsamic vinegar,but there's two grams
of carbohydrates, one gram of sugar.
But there's no actual added sugar.
And then this Good for Goodketchup has no added sugar.
It's sweetened withdates, and there's also
two grams of carbs, and one gram of sugar,
but none are added.
I think this one tastes a littlemore 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 inhere to make it pretty.
This video is not sponsoredby either of those companies.
I have also got some yellow mustard,
because I need yellowmustard on my burger.
I need mustard on everything.
And I'm finishing itoff with some avocado,
which on low carb or keto Ieat with almost every meal.
This avocado looks likeit'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 the EverythingBut The Bagel seasoning
on every avocado that I have.
And since it is a burgerand usually there are
sesame seeds, or oftenthere are sesame seeds
on a burger bun, why notsprinkle 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 makeme 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 it.
I'm just a lot more mindful.
So, even though I am doing this
because it's a video andit's for Mind Over Munch,
I'm also doing it for mebecause I enjoy the food more.
So that is my low carb lunch.
For dinner I am making asesame salmon and vegetables,
and I'm doing thevegetables 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 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 reallywell with my sesame salmon.
It smells so good.
So I have a piece of foiland I'm simply going to
add my vegetables to thisfoil 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 have been on this kick
of just throwing everythingin the foil packet.
So I'm pretty much just makinga little packet out of it,
rolling it down, rollingit in on the sides.
There's no like magic technique here.
Just make sure that theair 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 sausageBrussels sprouts thing,
I can't remember, butI made a bunch of them
and just kept them inthe fridge like this.
And then I can take thisout and just cook it up
whenever I want.
So this is going into theoven now for about 25 minutes,
and that gives me timeto prepare my salmon
and finish cooking it with the vegetables.
So for my sesame salmon I'mmaking a sauce-like topping
to go on top of the salmon as it bakes.
So the base of that isgoing to be this homemade
avocado oil mayonnaise again.
And what I usually do for low carb
is I'll make some of this and just use it
throughout the weekwith different recipes.
So I'm using about atablespoon of the mayonnaise.
And this is somethingthat 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 canyou do this on your own.
In the course, I give you some tools
like an ingredient pairings cheat sheet
that helps you learn how to pair
different ingredients together,
as well as a sauces formulaguide to help you learn
how to make sauces on your own
that don't need to be cooked in advance.
So here I have some of that mayonnaise,
a little bit of garlic, some sesame oil.
And I also give adviceand insight in the course
to learn how much to use.
Like I'm not measuring here,
because I've used themenough now to just know
about how much, but whenyou're just starting out
you don't know that, soI teach you in the course
how to figure that out,what to start with.
I also added some soy sauceand 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 seasonedto 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 have this piece of salmon here.
Which, it's about five ounces or so.
And in the course I talkabout, a lot of people say,
a serving of fish is three ounces.
Well that could be a serving of fish,
but for some people threeounces isn't enough.
I'm not gonna be full on three ounces
so I'm eating about five ounces,
and you have to figureout what your body needs
and what's gonna really satisfy.
So I'm just going to simplyadd 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, fishdoesn't meal prep great,
but it's so easy to prepare on its own.
It takes me 10 minutesto throw it together.
All right, my sauce is on there.
I'm adding a sprinkleof sesame seeds on top
to my sesame salmon.
Again, like I said with the lunch,
making it look nice, it onlytakes 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 touse 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 flavoris, 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 Iteach you how to do this
because I have a resource cabinet
which is where I've made pretty much
a collection of videosthat are little like
one minute tutorial videos
teaching you how tocook almost everything.
There's like every cut of protein
you can imagine, including seafood,
even shrimp and scallops,
as well as vegetables and tonsof different preparations.
Eggs, grains, plant protein, you name it.
So now, my vegetableshave been in the oven
for about 15 minutes,there's about 10 minutes left
which is the perfect amountof time for my salmon.
How did that happen?
I planned it, and I don't even have to
think about it thatmuch 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 two in one combination PDF
that shows you how muchtime it takes to cook
vegetables and protein in the oven
so that you can decidewhat to pair together
for quick meals.
So while that's cookingI've got 10 minute left.
I could hang out andscroll through Instagram,
or I could do what I teach in the course
which is do the dishes.
There's only like four or five dishes.
I can just do them now in that 10 minutes
so that when my dinnercomes out of the oven,
it's ready to go.
You guys, I promise you canhave 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.
All right and as you can see,everything is cooked through.
Oh, these smell so good, andthis salmon looks beautiful.
Look at how pretty thosesesame seeds made it seem.
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 tothe piece when you peel it up.
That foil pocket cookedthose vegetables through
and made them really tender,but they're not too soft.
Sometimes when I roast zucchini
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 avocadowith a little bit more
of that seasoning, andthere is my keto dinner.
I prefer roasting salmon in the oven.
You can totally do it on the stove,
but I love how flaky itgets in just 10 minutes.
I usually also keepsome fat bombs as snacks
for low carb or keto.
I've got these in the freezer.
I can just pop out a few when needed.
They are coconut lime flavored
and they are in the free eBook
from the fat bombs episodeI shared a few months ago.
You can check that videoout now for the recipes,
and you can still downloadthe free ebook there too.
I'll link the video in the description.
And that is my What I Eatin a Day Keto Edition.
Minimal cooking, minimal meal prepping,
and all fresh to order.
If you want to learn more about keto
and a low carb lifestyleor intermittent fasting,
check out the description for the links.
All of the info aboutmy course is available
at kitchenconfidence.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 meat hello@mindovermunch.com
if you have any questions.
Comments are great too and Iwill try to get to them all,
but I am faster to respondwith more depth over email.
I appreciate you being here.
I will see you next weekwith a brand new video.
And remember, it's all amatter of mind over munch.
★ Learn about my KITCHEN CONFIDENCE COURSE: https://mindovermunch.com/kitchen-confidence/ ★ Curious about what to eat on keto or how a low carb diet works? In this what I eat in a day keto and intermittent fasting video, I’m walking you through a FULL DAY of eating keto – including some keto fasting tips and insights! Whether you’re on a keto diet or just want to see what the ketogenic diet looks like, check out what I eat on keto to stay in ketosis, how I keep keto cooking sustainable, and how I make keto and fasting work for me. ★ SUBSCRIBE for new episodes every Thursday! http://bit.ly/MindOverMunch ★ I’ll show you some of my go-to easy keto meals along with ALL of the keto food that I eat in a day: ► FASTING KETO BREAKFAST – Vegan Bulletproof Coffee ► EASY KETO LUNCH - Burger-Inspired Cauliflower Rice Bowl w/ Homemade Avocado Oil Mayo ► MEAL PREP KETO DINNER - Spicy Mayo Baked Salmon w/ Foil Packet Keto Vegetables ► KETO SNACKS / SWEETS - Coconut Lime Fat Bombs Subscribe to our NEWSLETTER! https://mindovermunch.com/brainfood RECIPE INSPIRATION for the Keto Meals in this video: ► VEGAN BULLETPROOF COFFEE https://bit.ly/2Gd2nvY ► BURGER SALAD https://youtu.be/x5QQC3W4JIU ► HOMEMADE AVOCADO OIL MAYO https://bit.ly/2SMniwW ► SRIRACHA MAYO BAKED SALMON https://bit.ly/2PIUIHh ► FOIL PACKET DINNERS https://bit.ly/2IC7DLJ ► KETO FAT BOMBS https://bit.ly/2XU5X4C RESOURCES referenced in this video: ★ Intermittent Fasting 101 https://youtu.be/h--SuDtt7zs ★ Keto 101 - What Is Keto? https://youtu.be/kc6jUtHJoz0 ★ Soy Free Vegan Keto Meal Plan & Prep https://youtu.be/g3niHJw5f5Q ★ Healthy Aldi Meal Prep for the Week https://youtu.be/cS8Bzs7Pbng ★ Sprouts Budget Meal Prep https://youtu.be/U1jLHFpEwQg ★ Sweet & Savory Keto Fat Bombs https://youtu.be/aS_34-dYydU STUFF from this video: ► NUTRIBULLET: http://amzn.to/2GHZrp1 ► MIND OVER MUNCH MUG: http://bit.ly/2gpLBwd ► WOODEN SPOONS: https://amzn.to/2GknSws ► RACHAEL RAY OIL POURER: http://amzn.to/2hmAft2 ► RACHAEL RAY BLUE COOKWARE: http://amzn.to/2sJysCh ► CUISINART CAST IRON HOT PLATE: https://amzn.to/2HBmeqG ► 10x8” SMALL RIMMED BAKING SHEETS: https://amzn.to/2XNZAjv ► BROWN PARCHMENT SHEETS: http://amzn.to/2C1P54A Other Relevant Resources: ★ How To Get Into Ketosis https://youtu.be/1SD9PT0Cmv8 ★ Keto Meal Prep Breakfast Staples https://youtu.be/8FlRdop9408 ★ Easy Keto Snack Ideas + 20 Recipes https://bit.ly/2RPQ2kh ★ Low Carb Diet: A Beginner’s Guide https://bit.ly/2Dc1Lp6 ★ What I Eat in a Day PALEO Edition https://youtu.be/ZHSmPWamj78 ★ CRAZY Sugar Comparisons https://youtu.be/gzxqTzYbVjU ☺ Connect with me! ☺ ☮ Instagram: http://instagram.com/mindovermunch ☮ Snapchat: alyssiasheikh ☮ eBooks: http://www.mindovermunch.com/ebooks ☮ YouTube: https://www.youtube.com/user/MindOverMunch ☮ Twitter: https://twitter.com/MindOverMunch ☮ Facebook: https://www.facebook.com/mindovermunch ☮ Pinterest: http://www.pinterest.com/mindovermunch DISCLAIMER The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.