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-pitched carb or when I’m eating a whole thirty or genuinely 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 genuinely have to figure out how to waste between 10 and 30 times going my dinners ready depending on my daylight so today I’m hoping to give you some muse for fast and easy snacks where I didn’t even give a recipe to become them although I have included recipes for you in the description if you just wanted to recreate them I too want to let you know that my kitchen confidence direction is open for enrollment right now for only one week it closes next Friday June 28 th an enrollment will not be open again for months if you don’t know my kitchen confidence trend was designed to help you find confidence in the kitchen with basic cook but too by teach how to pair parts together how to pair flavors how to decide what to eat how to replace parts when you don’t have them for recipes and how to see your own meals without recipes so that your dinners don’t need to take so long which also saves you season and coin I have unionized it to be six weeks of the information contained 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 greater confidence in the kitchen check out the website for more information and there is an informational video up as well at kitchen confidence appease button rolling now because it is not staying open I really considered that my kitchen confidence is what’s made it so much easier for me to eat health and save experience and coin I started sharing no recipe dinners on Instagram a few months ago and so many of you got agitated 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 period keto Volume I start with coffee of course now often with keto it’s common to do intermittent fasting which I typically do because when I’m eating more overweight I’m just not as hungry or thinking about food as much which is great if you crave 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 precisely doesn’t make sense to me check that out first plus all of our needs on Quito are different so you are able to need less total or net carbs than I’m sharing now or you might be able to have more but it really is so dependent on the individual but anyway with sporadic fasting you could actually consume coffee and while you don’t want to ingest carbohydrates or protein which can affect blood sugar you can consume a information so bulletproof or fatty coffee is totally allowed it’s super easy to prepare I merely mixed everything in a blender so I have some brewed chocolate now and I’m adding MCT oil for my overweight some people do grass-fed butter I like MCT oil it’s from coconut lubricant and it’s a concentrated informant of medium bond triglycerides from coconut petroleum and it’s what constructs the saturated fat and coconut oils so good for you I know we hear saturated fat a great deal of time we’re scared when it’s from animal concoctions but when it’s from plant-based beginnings like coconuts it’s really good for you I talked about it more in the vegan keto what I eat in a date video so you can check that out if you crave 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 solid 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 visualize the top there maybe you can see it better when I move 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 menu and those MCTS are really gonna help fuel my brain one thing that’s a benefit of sporadic fasting is it’s one less dinner I actually have to cook so it does save me occasion – ooh hint of cinnamon okay for lunch I am making a burger bowl a container is just you know a bowl of nutrient thrown together so I’ve got some petroleum in a go you could use ghee or butter any fix overweight and I’m getting some onions leading because onions a little of sauteed onion is always gonna add more flavor so you know the spices of a burger we’re pretty much put that in a bowl and after a couple of instants I am going to add an part pocket 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 bar and it’s gonna cook up a lot more quickly the only ingredients are color flour and ocean salt and a suffice is 3/ 4 cup but I’m gonna dine the part thing which is three and a half functions so when you’re on keto a lot of people meet the error of not munching fairly vegetables because vegetables are carbohydrates but they’re too largely fiber and they are one of the most beneficial specific areas of your nutrition especially on keto do not skip veggies do not skip non starchy veggies starchy vegetables you’re probably gonna want to limit or eschew but non starchy veggies have as much as you can and remember with whole meat you need to eat more to get enough so if I was just to eat 3/4 of a goblet of this it’s not gonna crowd me up at all I’m pretty much eating a tiny little bit of cauliflower and some veggies and meat I need more than that to really feel satiated so as you could see when I ran that bag of cauliflower in it wasn’t a big block of sparkler that’s because it’s been thawing out so it’s a lot easier to cook it up that’s my wished space you can totally propel the block of iced cauliflower in and precisely to cover it and you are familiar with make it cook let it cook down and the steam will break down that block of sparkler but this just kind of down on a pace and impedes 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 quite quickly I don’t want it to get too soft so I’m gonna be moved I have my dinner 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 trend is meal prepping simply a little bit you don’t have to do everything I don’t even had a chance to snack prep everything anymore but exactly having my protein or simply having my vegetables cut establishes it easier this is gonna hinder this meal you know ten minutes so I’m just gonna include what I demand it’s pre cooked to ground beef and I’m gonna add about 4 ounces 4 to 6 ounces you know whatever a providing is for you and which we likewise has spoken about in the course is how do I well known 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 flesh I’ve got my locate I am adding some more veggies some dark-greens spinach which is like nothing this is like one calorie of spinach here but it’s lots of goodness and it’s gonna shrivelled down quite a bit so I’m just gonna kind of mixture it in get it all coated and then cover it up and cause it shrivel 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 has spoken about it a knot on my channel I do a homemade avocado oil mayonnaise I demo it in my Aldi meal prep video I repute I’ll association 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 now but I think it’s pretty to frame 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 concoct savor bad or it smacks bland it probably means you’re not expending fairly 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 dining out a bunch or you’re eating boxed or processed foods and if you’re doing keto you actually might need to up your sodium uptake 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 perceive this need some salt and I’m going to season it now now I’m not value I’m seasoning to savor and this is what I teach in my trend how to do we actually have a homework assignment to learn how to season to taste because all of our penchants are gonna be different and let me tell you if I use a cauliflower rice that has salt once or not it’s gonna make a difference if my dinner prepped flesh has salt once or not it’s gonna make a difference so becoming by an arbitrary recipe saying implement a 1/2 teaspoon of salt I might not need a 1/2 teaspoon I might need a one-quarter or I might need 3/4 of a teaspoon and candidly the count doesn’t matter if it doesn’t savour good so season to taste make sure that it perceives is right to you and this looks like it needs a little more creaminess for me so exactly a little bit more mayonnaise and this mayonnaise is pretty much all fact so it’s good for you know low-pitched carb high fatty life I am going to turn off the hot and I’m also computing in some pickles now these are dill pickle no carbohydrate and pickles are a great source of probiotics or one of my favorite things I was never about pickles I was never about soups or marinaded menus until I started focusing on my intestine 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 firebrand where the only parts 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 marinades have vinegar or carbohydrate it’s just it’s not necessary and you’re not gonna do those probiotic assistances so all right so this is done I mean that literally took like I don’t know seven eight times okay and instead of serving this in a bowl I’m gonna act it in a container illustration because I’m obsessed with these it’s like a dish but it restrains everything contained so I have my bowl in my bowl plate my container of menu in my bowl plateful and I now need ketchup and mustard so for keto for low-carb if you’re really being strict on keto and you miss no carbohydrate whatsoever the primal kitchen ketchup is unsweetened it use balsamic vinegar but there’s there’s 2 grams of carbohydrates 1 gram of carbohydrate but there’s no actual lent carbohydrate and then the this good for good ketchup has no supplemented sugar its honied with appointments and there’s also 2 grams of carbs and 1 gram of sugar but nothing are supplemented I think this one perceives a little more like regular ketchup like not exactly but this one flavors more like tomato paste this one perceives more like a sweeter ketchup so I’m going with that I’ve just throw it in now to make it moderately 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-toned carb or keto I snack 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 grains on a burger bun why not sprinkle a few on top simply to make it look nice I will say munching entire foods whether it’s low-spirited carb or not taking like the extra minute or two to make it look nice does offset me appreciate it a lot more I simply sitting there and I look at it and I like the road it seems and then I’m thinking about it while I’m eating I’m just much more wary so even though I am doing this because it’s a video and it’s from intellect over munch I’m likewise doing it for me because I enjoy the food heated so that is my low-spirited carb lunch for dinner I am making a sesame salmon and veggies I’m doing the vegetables in a foil container which is like my brand-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 great deal 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 pulverize I’m also computing a bit of avocado petroleum 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 pictured doing a foil container dinner in the ripens 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 kicking of time throwing everything in the foil container so I’m pretty much merely making a little packet out of it rolling it down wheeling it in on the sides there’s no like sorcery procedure now simply made to ensure that the aura 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 impel these in advance so in the buds video I depicted it was like a sausage Brussels buds thing I can’t remember but I made a bunch of them and really stopped them in the refrigerator like this and then I can take this out and merely concoct it up whenever I miss so this is going into the oven now for about 25 hours 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 cooks so the basi of that is going to be this homemade avocado oil mayonnaise again and what I often do for a low-carb is I’ll draw some of this and only use it throughout the week with different recipes so I’m employing about a tablespoon of the mayonnaise and this really I’ve just made up I haven’t expended a recipe I’ve given it to you in the specific characteristics if you want to recreate it but this is what I teaching in my track is how are you able do this on your own during the course I give you some implements like food ingredients pairings mislead expanse helps you learn how to pair different ingredients together as well as a sauces formula guide to help you learn how to perform 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 petroleum and I too give advice and insight in the course to learn how much to use like I’m not appraise here because I’ve applied them enough now to just know about how much but when you’re just starting out you don’t know that so I school you in the chorus how to figure that out what to start with I also lent some soy sauce and a little bit of hot sauce and I’m going to mix it together and ever always ever taste it to make sure it is seasoned to your liking 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 fairly for you you’ve got to add salt okay so I’ve have I have this slouse of salmon now 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 person the requirements and what’s gonna really satisfy so I’m just going to simply lend this little sauce on top and deal it fully oh it’s so good and this is one of the easiest ways to prepare salmon on a weeknight I know a good deal 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 disperse of sesame grains on top to my sesame salmon again like I said with the lunch constructing it are nice it only takes an extra second often and it doesn’t mean it has to look like a food stylist did it but precisely having a little bit of intention exactly stimulates me appreciate it more and that’s why I also like to use these pitch-black sesame seeds they don’t taste truly a little better but they examine absolutely delighted and I ever prefer to cook salmon with a little foil tent on top I considered that the spice is just it’s just tastier it restrains it moist and I know moist is a gross word but that is what it does and in the course I educate you how to do this because I have a resource cabinet which is where I’ve obliged pretty much a collecting of videos that are a little like one minute tutorial videos learning you how to cook almost everything there’s like every gash of protein you can imagine including you know seafood even you know shrimp and scallops as well as vegetables and tons of different lotions eggs cereals embed protein you reputation it so now my veggies have been in the oven for about 15 hours there’s about 10 hours left which is the perfect amount of meter for my salmon how did that happen I planned it and I don’t even have to think about it that much because I educate you how to do it in the course so that you can do it without reckoning so much better and that’s what’s going to keep your weeknight banquets efficient and I too give tools in the course to help keep the snacks efficient like my 2& 1 combining PDF that shows you how much day it takes to cook vegetables and protein in the oven so you can decide what to pair together for immediate meals so while that’s fix I’ve got 10 times 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 recipes I can only 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 certain fundamental prepare insight and some purposeful 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 reek so good and this salmon looks beautiful look at how reasonably those sesame grains obligated it find all that’s left to do is plate it up if you don’t like the scalp of salmon utilize parchment or foil don’t scatter it or oil it and the scalp will stick to the piece when you rind it up that foil pocket cooked with veggies through and spawned them certainly tender but they’re not too soft sometimes when I cook soup Keeney it resolves up exactly kind of falling apart so it’s still holding its use now and it savours yummy I’ve also computed some avocado with a little bit more of that seasoning and there is my keto dinner I prefer cooking salmon in the oven you can totally do it on the stave but I adoration how flaky it gets in precisely 10 times I usually too maintain some solid devices as snacks for low-toned carb or keto I’ve got these in the freezer I can really pop out a few and knead it then there coconut lime flavored and they are in the free ebook from the fatty missiles 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 daytime keto Publication a minimum cooking minimum snack prepping and all fresh to degree if you want to learn more about keto and a low carb life-style or sporadic fasting check out the description for the links all of the info about my route 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 proportion satisfy feel free to email me at hello at head over munch com if you have any questions notes are great extremely 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 such matters of judgment over munch


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