KETO MEAL PREP FOR WEIGHT LOSS (KETO CHILI & COBB SALAD)

KETO MEAL PREP FOR WEIGHT LOSS (KETO CHILI & COBB SALAD)

July 30, 2019 81 By William Morgan


hi guys it’s Keila (Kay-la) I am back with
another video today is a long awaited
Mill prep I’ve gotten so many messages
saying you guys want another Mill prep
and lately I’m not even gonna lie I have
been lazy with my male preps so I wanted
to show you some easy meals that
honestly anyone can do the first meal is
going to be a chili if you guys want to
know the four recipes I’ll make sure to
leave them in the description box below
that way you can easily screenshot it
before going to the grocery store first
before we make the chili I am going to
be making a dried chili seasoning mix
that you can use whenever you want
and this isn’t specifically for chili
you can use this as your taco seasoning
you can use it to flavor chicken
whatever you want to use it for feel
free to use it I use it for chili just
because it’s easy and I don’t have to
buy the package I’m starting off with
some chili powder then we have cayenne
pepper paprika onion powder garlic
powder pepper and cumin add some salt
the secret ingredient is about 1/4 of a
teaspoon of cinnamon I’m telling you
guys if you remember eating cinnamon
rolls with chili it kind of is that
concept so it just is perfect
I’m actually using the cul sri
pressure-cooker hopefully i’m saying
that right i’ll leave all the
information down below they were nice
enough to send it to me so I wanted to
give it a try and the reason why I
wanted to do this with Chile because I
usually cook Chile in a slow cooker and
it’s so annoying having to brown the
ground be first before adding it into
the slow cooker so with a pressure
cooker you can do literally all the
steps in one so it just made my life so
much easier I need all the easy I can
get usually I use the 90 percent lean
ground beef and ten percent fat and add
my own oil and because I like using
avocado oil but this is all that I had
at the time so I just used what I had
and it worked perfectly I’m cooking this
off and I’m adding a big spoonful of
garlic I’m obsessed with garlic so you
can add as much or as little as you’d
like and once it’s cooked completely I’m
adding in the veggies I’m using one
whole green bell pepper and half of a
medium onion both of these are chopped
once all that is combined you are going
to add about two tablespoons of your
seasoning that you made earlier
once you add the seasoning make sure you
combine it and then we are going to be
using one can of chopped tomatoes
now I normally use a can of tomato sauce
but I wanted to actually see how it
would be using water in place of the
tomato sauce because I wanted it to be
as little harm as possible because I do
know people here are on a strict strict
keto diet I’m not as strict as I used to
be because I am close to my goal but I
do want to have good keto meals that are
great on macros for you guys and
honestly adding the can of water I
couldn’t even tell that I’d add the can
of tomato sauce so I think I’m gonna
start doing that more often anyway
because if I can put up some cards
without even realizing it i’ma do it
another secret ingredient is black soy
beans I promise you you won’t be able to
tell that you don’t have black beans in
this chili but it will still have a
hearty it feeling I can’t have my chili
without beans I’m so happy that I found
a replacement that has one net carb per
serving
this is around the time that I added a
third tablespoon of the chili seasoning
now for this recipe I actually only used
half the amount of salt that they
recommended and I wish I would have used
the full amount but I ended up just
adding salt into the final product while
I was cooking so you can do that a few
what but I highly advise to use I
believe hose a full tablespoon I only
used half because I got lazy with
grinding it I know and I actually had
some trouble with my pressure cooker I’m
not sure if I just didn’t know how to
use it but it was acting up I had to
keep unplugging it and plugging it back
I don’t know if that was me and not
knowing how to use it or the actual
product I ended up using the chili
setting which had it cooked I believe
for 20 and 30 minutes and it came out
perfectly so it turned out completely
finished how to unplug it and plug it
back in a couple of times so I think
that was an error in my inability to
figure out electronics apparently or
it’s not even an electronic appliance
that’s an appliance yeah so once your
chili is cooled slightly I put it in
containers and I’m actually using glass
containers for chili because chili and
the oil gets seeped into the plastic so
that’s just a little tip for you guys
don’t make the same mistake that I make
all the time get some glass containers
for your chili
and I’m just going to be adding a
serving of cheese and this chili I was
actually going to eat after I filmed so
that’s why that one already has some
cheese in it I’m next moving on to our
salads I try I’m really trying to have a
salad a day which means I make sure to
try to meal prep salads so that way I’m
kind of forced to eat them so for me
sometimes I don’t feel like a salad so I
actually have two different types of
salads that I’m going to be eating this
week the first one will be the
traditional cold salad so for this salad
we’re gonna go ahead and start with the
chickens and that’s gonna take the
longest to cook I just have some
boneless skinless chicken thighs and you
can always have the bone-in skin-on that
is great for extra flavor extra flap
packed but for me I’m too lazy to deal
with all that so I just get the boneless
skinless it’s cheap easy and readily
available for me I’m just seasoning this
with you know my seasonings of choice I
have some garlic powder salt pepper
cayenne pepper you can use any
seasonings that you have on deck
anything work for this salad and I’m
just placing this in a 375-degree oven
for 15 minutes to start and then I’m
going to flip it and then cook it for an
additional 15 minutes
once that’s cooled I just put that in a
separate container I like to assemble my
salads when I actually eat it so that is
why I’m not actually cutting up all the
ingredients and putting it in the salad
I feel like that helps it taste better
and it preserves the freshness of the
greens a lot longer if you do that look
at this spring mix that will have all
the toppings on it I have some cucumbers
I have tomatoes avocados some cheese
crisps these ones are the parmesan
I also boiled some eggs for the salads
as well as just a grabbing those snack
or just the start of a breakfast the
cooked chicken that you saw earlier and
bacon bits you can’t have a salad
without bacon bits and my dressing of
choice for this one was the Marie’s
chipotle ranch it actually is not my
favorite so if you guys have any
suggestions for ranches I just can’t get
it right all the ranches that I’ve been
buying lately I have not been liking so
please help you girl out let me know
your favorites in the comments down
below so for the second salad it’s not
really a salad it’s kind of like a saute
I have spinach and this is a quick way
to make sure you have something easy to
throw in the skillet I’m actually just
picking this up with about a tablespoon
of butter and a little bit of garlic and
then I’m adding my spinach in it we’ll
turn that down
adding my seasonings of choice and I
just kept it simple with some salt and
pepper
once that’s finished salt painting I
added the chicken into it and kind of
just mixed it up just to warm up the
chicken since I did take it out from the
fridge
I usually alternate between these three
sauces today I was actually feeling like
barbecue sauce and this barbecue sauce
is actually a little bit higher in carbs
but I actually do not like the
sugar-free ones that I’ve tried and I’m
not willing to sacrifice flavor over
carbs so I just a lot of the grams of
carbs in there and I usually only use
half of the serving so I believe it’s
only three grams of carbs for the
barbecue sauce that I’m using also if
you guys know any good barbecue sauces
you know what to do leave them down
below because I really need it but
honestly I just been making this work
sometimes if I want a little bit of
spice I add sriracha or some hot sauce
and that is a simple quick easy meal um
if you want a little bit more fat in
this meal since it is kind of low in fat
because there’s only a tablespoon you
can add some avocado you can also add
cheese to this I load up on the cheese
for the chili yeah I mean so I make sure
to get my fat in there this saute I got
to be a little skimpy on my fat yeah I
mean and there you have it simple easy
meals that you can use in whatever you
want I hope you guys liked this wheel if
you guys do like this video and want me
to make more of them you know what to do
it gives that thumbs up comment what you
want me to try to recreate and make more
low-carb friendly and I will see you
guys in the next one
bidding would you like it is look good
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