KETO MEAL PREP FOR WEIGHT LOSS | LOW CARB MEALS | KEILA KETO

KETO MEAL PREP FOR WEIGHT LOSS | LOW CARB MEALS | KEILA KETO

July 16, 2019 100 By William Morgan


it is the new year which means you’re
trying to get back on our swing if you
enjoyed the holidays like me it you want
to get back with a bang so I have a Mill
prep for you guys that is it is a little
bit more time-consuming but they are
great meals that feed an army now if you
guys do like milk prep videos let me
know by giving me a thumbs up and
commenting the other meals that you want
me to try to put in my mail prep all
right let’s go ahead and get into it
this first recipe is zucchini tater tots
now this was a side to go with my bacon
and eggs that I didn’t show here I do
have a full recipe on this as a separate
video so I will leave that in the
description box below the only
modification that I did make was I added
jalapenos and it was definitely a great
addition to this I also did a double
batch this was so I could store half of
them in the freezer which it froze
beautifully I just reheated them in the
skillet with a little bit of avocado oil
the next smell is the chicken thighs
with a feta spinach cream sauce honestly
I just made the sauce up and it turned
out amazing so I had to share it with
you guys I just have some boneless
skinless chicken breasts that I washed
and seasoned with some salt and pepper
the sauce is super easy I literally just
made it up on the spot it’s about a
tablespoon of butter with a little bit
of garlic and a whole bag of spinach
I let the spinach wilt in the butter for
about a minute or two and then I added
some cream I used about 1/4 of a cup I
added the drippings of the chicken you
can also use about a cup of chicken
broth if you decide to make this sauce
spit out the chicken and then I just
kind of added some cheeses that I had on
hand I about 1/4 cup of mozzarella
cheese a couple tablespoons of Parmesan
cheese
and the star of the show betta actually
forgot to put it in the actual sauce so
I ended up just breaking up about a half
of a block of the feta cheese and mixed
it all around now you can totally make
this super easy on yourself and just add
the feta cheese in with the cream sauce
while it’s simmering and I highly advise
that but you know it this way works just
as fine and it tastes it just as good I
placed this in the oven for probably
thirty minutes at 375 give or take the
chickens already fully cooked at this
point you’re basically just warming up
the sauce and I have that with a side of
cauliflower rice I’ve been obsessed with
cauliflower rice lately because I do
like having a lot of bulk so that way I
feel fuller for longer and cauliflower
rice does that I’m using about one to
two tablespoons of avocado oil you can
honestly use any oil that you have but I
love avocado oil as you know and I’m
seizing this with a little bit of salt
and pepper
since the chicken does have a great
sauce you really don’t need too much
seasoning to the cauliflower rice but as
always you can use whatever seasonings
that you have on hand and fit it to your
taste buds this cauliflower rice took no
time to cook I had it on 400 degrees for
about 10 minutes I stirred it after
seven minutes and then I kept an eye on
it for the next couple of minutes until
it just slightly toasted
now guys this honestly took me like a
day and a half to film because I ended
up filming all the way up into when I
had work so I had to put everything in
the fridge
so I’m actually plating the chicken it’s
been in the fridge and I think it was
easier you know portioning out the sauce
and stuff so I’m not even mad I actually
ended up having this for a lunch so this
actually made five servings but I only
showed four
now you want to make sure that you let
cool
before you put them back to the fridge
next this one honestly has been in my
head for a while so I’ll have to Annette
finally it’s showing you guys
it is a low-carb lasagna what we’re
placing what the pasta is zucchini and a
lot of people actually use like a
mandolin to slice it very thin I
actually don’t have it so I decided to
grate it as if I was going to be making
zucchini tots actually preferred doing
it this way because it took out a lot
more water than just slicing it thin
with the mandolin I’m just adding salt
to draw out the moisture
I do want to note that I used four
zucchinis for this and I feel like it
was honestly way too much I think three
would have definitely been more than
enough and this fed an army it was good
for a beep seven or eight servings and I
ended up portioning out about five
servings for my meal plan and then I
gave some to my sister and we still had
leftovers it was like never ending so
this is perfect if you have a family
that you want to feed and if they’re not
Quito they can easily have this with a
side of garlic bread and a side salad
this original meat sauce recipe was from
food wishes I will leave their link down
below but I did a little bit of
altercation just so that way it could be
a little lower in carbs I omitted the
wine as well as the milk that they used
and replaced the milk with heavy
whipping cream
now this meat sauce actually makes
double what you would need for this
recipe so I usually just make a huge
batch and then freeze half of it having
this meat sauce in the freezer honestly
is a lifesaver because it’s a quick meal
that you don’t have to worry about
cooking I’m just adding my seasonings of
choice I like to season in stages so I
usually do it want to have all the
veggies sauteing and then I do it again
once I add all the ingredients
you
I just have some lean ground beef and
some hot Italian sausage
you want to make sure you break up the
meat as small as you can just that way
it can simmer and just melt in your
mouth
you
I’m adding tomato paste I used to add a
full can of this tomato paste but since
it’s a little bit higher in carb I opted
for only a couple of tablespoons I ended
up doing three tablespoons here you only
see two and then I realized that I
needed a little more to get the kind of
color that I wanted on the meat
you
I know this seems strange but adding a
little bit of heavy whipping cream just
adds a little bit more velvety luxurious
to the sauce I don’t know how how else
to explain it but if you go to food
wishes recipe he does a really great way
of explaining it and has some great tips
on making meat sauces so I highly advise
I’ve been making his meat sauce for the
past four or five years now I just have
a can of tomatoes this is unsalted so
definitely make sure you add some
seasoning if you get the unsalted
version I’m just mixing this all in so
everything can get combined and then you
want to add a full can of water now this
is going to be a meat sauce that simmers
for hours if you don’t have time for it
to simmer for hours then I would only
put in half the amount of water and that
would speed up the process of the cup
time this is after four hours of cooking
I’m just making the ricotta mixture for
the lasagna I’m just making in the
ricotta mixture for the lasagna I’m
reserving 1/2 of a cup of the ricotta
because I’m going to be using that in a
cookie recipe that you’ll see in shortly
I’m just adding one full egg and my
seasoning is of choice
please don’t buy my night we’re here in
the shot honestly I had to do this early
in the morning and I was not having it I
was super over it yeah that was me
but we pushed through because I wanted
to get this video out for you guys I’m
just layering all of the ingredients
evenly
next time I’m not gonna add that last
layer of zucchini because I really don’t
think it needed it next year gonna take
some foil and you just want to spray the
top this is so that way the cheese
doesn’t stick to the top of the foil
you’re gonna place this in a 400-degree
oven for about 40 minutes after about 20
to 30 minutes I took off the foil and
continued to let it cook I wish I would
have let the cheese brown but I was
running late for work so I kind of had
to just rush and I kind of had to just
rush and get these clips for you guys I
know this is gonna be hard but I would
HIGHLY advise to let this sit for at
least 10 to 15 minutes I actually wasn’t
able to let it sit that long because I
was on a time crunch and I had to get to
work so that’s why it was hard to put in
the actual containers but if you let it
cool it should come out pretty easily
I just paired this with a nice side
salad of romaine lettuce cucumbers and
tomatoes I also decided to try keto
connects cookies I’m so sad I didn’t end
up getting another clip of the fun and
finished product but if you head over to
my Instagram I actually did snap a
picture over there so you can see how
amazing they look over there honestly
this is such a good replacement toward
traditional cookies it tasted amazing
super soft and it reminded me of real
cookies
I know I’ll definitely make sure to
leave their link down below because they
had built it with all ethology cookies
so if you guys want the treat that you
won’t have to worry about going off diet
head over there they have so many
recipes is amazing now this month no
problem is a little bit higher in dairy
but honestly the new year it’s going to
be hard to get on
so I wanted to create delicious milk so
I know you can stick with and hopefully
if you guys do try it let me know let me
know in the comments down below that you
tried it and it up snap the picture of
it tags me and Instagram I would love to
see the creations that you have made
alright guys thanks so much for watching
this an old crowd it took a lot of hard
work and I’m so happy that I’m finally
showing you guys if you guys do like
these with no prep videos please before
you leave don’t forget to like this
video comment what you want me to make
next and I will see you guys in the next
video bye