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Keto Tip (69): Quick Keto Meals!

    "๐——๐—ผ๐—ป'๐˜ ๐—ผ๐˜ƒ๐—ฒ๐—ฟ๐˜๐—ต๐—ถ๐—ป๐—ธ ๐—ถ๐˜. ๐—œ๐—ณ ๐˜†๐—ผ๐˜‚ ๐—ฒ๐—ป๐—ฑ ๐˜‚๐—ฝ ๐—ด๐—ผ๐—ถ๐—ป๐—ด ๐—ผ๐˜‚๐˜ ๐˜๐—ผ ๐—ฒ๐—ฎ๐˜, ๐˜๐—ฎ๐—ธ๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฏ๐˜‚๐—ป๐˜€ ๐—ผ๐—ณ๐—ณ ๐˜๐—ต๐—ฒ ๐—ฏ๐˜‚๐—ฟ๐—ด๐—ฒ๐—ฟ๐˜€, ๐—ฎ๐—ป๐—ฑ ๐—ฒ๐—ฎ๐˜ ๐—ฎ ๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ฎ๐—ป๐—ฑ ๐—ฎ ๐˜€๐—ฎ๐—น๐—ฎ๐—ฑ. ๐—œ๐—ณ ๐˜†๐—ผ๐˜‚'๐˜ƒ๐—ฒ ๐—ด๐—ผ๐˜ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—บ๐—ฒ๐—ฎ๐—น๐˜€ ๐—ฝ๐—น๐—ฎ๐—ป๐—ป๐—ฒ๐—ฑ, ๐—ด๐—ผ ๐—ณ๐—ผ๐—ฟ ๐˜๐—ฎ๐—ฐ๐—ผ ๐˜€๐—ฎ๐—น๐—ฎ๐—ฑ, ๐—ผ๐—ฟ ๐—ด๐—ฟ๐—ถ๐—น๐—น ๐˜€๐—ผ๐—บ๐—ฒ ๐—ฏ๐˜‚๐—ฟ๐—ด๐—ฒ๐—ฟ๐˜€. ๐—š๐—ฟ๐—ฎ๐—ฏ ๐—บ๐—ฒ๐—ฎ๐˜ ๐—ฎ๐—ป๐—ฑ ๐—ฎ ๐˜ƒ๐—ฒ๐—ด๐—ฒ๐˜๐—ฎ๐—ฏ๐—น๐—ฒ, ๐—ฎ๐—ป๐—ฑ ๐˜๐—ต๐—ฟ๐—ผ๐˜„ ๐—ถ๐˜ ๐—ถ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฎ๐—ถ๐—ฟ ๐—ณ๐—ฟ๐˜†๐—ฒ๐—ฟ".
๐—ฆ๐—ถ๐—บ๐—ฝ๐—น๐—ฒ ๐˜๐—ถ๐—ฝ๐˜€ ๐˜๐—ผ ๐—ต๐—ฒ๐—น๐—ฝ ๐˜†๐—ผ๐˜‚ ๐—ผ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ท๐—ผ๐˜‚๐—ฟ๐—ป๐—ฒ๐˜† ๐˜๐—ผ ๐—ฏ๐—ฒ๐˜๐˜๐—ฒ๐—ฟ.

Hey everybody! Welcome to the Keto Mom page. My name is Stephanie, and we're going to dive into the conversation of what to make when you're in a hurry.

  • If you're on the go, and you want to make something at home?

  • What are some meal ideas to help you when you come home?

  • When you need to make something fast and out the door, you go?

  • What are some go-to meals, or lunches?

  • What do you keep in the refrigerator at all times?

That is the question most of you have asked. And so as we dive back into school and the kids doing sports, we need some things to keep in our fridge at all times. What do you always keep in the freezer or the refrigerator? What do you prep at the beginning of the week so that you know you have it if you need to grab something to go?

๐—ง๐—ต๐—ถ๐—ป๐—ด๐˜€ ๐—œ ๐—”๐—น๐˜„๐—ฎ๐˜†๐˜€ ๐—ž๐—ฒ๐—ฒ๐—ฝ ๐—œ๐—ป ๐—ข๐˜‚๐—ฟ ๐—ฅ๐—ฒ๐—ณ๐—ฟ๐—ถ๐—ด๐—ฒ๐—ฟ๐—ฎ๐˜๐—ผ๐—ฟ.
  • Frozen Vegetables.

  • Ground Turkey.

  • Turkey Bacon.

"Which meat do I use?"

I try my very hardest to buy nitrate-free organic meat, but it's not always possible. A friend just butchered a cow, so we have a freezer full of organic cow. Anytime I can buy a big amount of bulk meat that's organic, then that's better for me. But if it isn't, then it isn't. We prefer leaner meats. My husband likes a ribeye, and I would get a sirloin. My daughters would prefer turkey bacon or even a turkey burger.

"Don't mess up good for perfect".

๐— ๐—ฒ๐—ฎ๐—น ๐—œ๐—ฑ๐—ฒ๐—ฎ๐˜€ ๐—ง๐—ผ ๐—ž๐—ฒ๐—ฒ๐—ฝ ๐—œ๐—ป ๐—ข๐˜‚๐—ฟ ๐—ฅ๐—ฒ๐—ณ๐—ฟ๐—ถ๐—ด๐—ฒ๐—ฟ๐—ฎ๐˜๐—ผ๐—ฟ.

Ground burger.

You can easily ground up a turkey burger or hamburger and then throw in a frozen bag of cauliflower, broccoli, or any vegetables. Put it together really quickly and make a hot dish. We make hamburgers sometimes, and add a little bit of cream cheese to make it a little creamy. And then I'd throw some broccoli or cauliflower, and sprinkle with some shredded cheese, and that's it. I would also season the hamburger with garlic, fry it up, and throw it in a pan.

Prepare your meals at the beginning of every week. Take a Sunday, a Saturday, or one day a week and go figure out what you need, to have success for the week.

Egg salad.

I would hard boil some eggs, add some tuna fish or have the mayonnaise and the tuna fish in the refrigerator because I like it cold.

Low carb wraps.

I would have lettuce wraps, any type of deli meat, cheese, and anything you want to put in your low-carb lettuce wrap sandwich.

Eggs and sausage.

Throw it in the air fryer. How many of you own an air fryer? I tell people that kitchen devices will save you so much time.

I'll buy things at Costco, like frozen salmon, salmon burgers, any type of fish, burger, vegetable, or chicken. And you can throw it in the air fryer as you're running around your house. Getting everything else ready and grabbing your kid's sports stuff and getting the air fryer will save you so much time.

You just have to think a little bit more...

What are we going to have for supper? put up the chicken. What are we going to have? I've got salmon burgers I can throw in the air fryer, or eggs and sausage. I'll whip up some scrambled eggs and throw some sausage in the air fryer. All of it is done in less than 10 minutes.

๐—ฃ๐—ฟ๐—ฒ๐—ฝ ๐˜†๐—ผ๐˜‚๐—ฟ ๐˜„๐—ฒ๐—ฒ๐—ธ, ๐—ฎ๐—ป๐—ฑ ๐—ฏ๐—ฒ ๐—ผ๐—ป ๐˜๐—ฟ๐—ฎ๐—ฐ๐—ธ!

It's not even a matter of having an easy go-to meal. But are you prepped and prepared at the beginning of the week? Have your groceries have everything set so you can go make a low-carb wrap, throw something in the air fryer, ground up some hamburger, or throw in some broccoli. So if you have certain tools, it will help you stay on track. The air fryer and preparing your food are great.

If you tend to go through the drive-thru because you didn't have your dinner planned. Take a Sunday or an afternoon, go plan your meals, and go to the grocery store. If it's in the fridge, you can easily come home and make your food.

"What do I put in my egg salad?"

You can put whatever you want in it. Some people put bacon or just mayo, we buy the avocado mayo. So I do eggs, salt, pepper, a little bit of mayo, and a little bit of mustard. Stir it up until you like it. Some people put bacon bits, celery, or pickles. Easy peasy, same thing with tuna fish, mayo, and pickles. I don't put pickles in those things, but most people do.

If you feel overwhelmed, pick seven meals that you want to have in your home. Don't get overwhelmed when you wake up, just say that you're going to make the best choices possible. Drink a glass of water, and start your day off with some water. Water is important, drink about half your body weight in ounces of water.

๐—ž๐—ฒ๐—ฒ๐—ฝ ๐—ถ๐˜ ๐˜€๐—ถ๐—บ๐—ฝ๐—น๐—ฒ ๐—ฎ๐—ป๐—ฑ ๐—ฒ๐—ฎ๐˜€๐˜†!


Decide if you are going to eat breakfast or do intermittent fasting. I did not intermittent fast today, I woke up and I was really hungry. My girls wanted protein waffles so we made eggs, turkey bacon, and protein waffles.

"What's a protein waffle?"
  • 2 eggs, put it in a mug.

  • A scoop of protein. We have a Keto protein or we use a simple whey protein isolate.

  • Add a little bit of vanilla

  • Add a little bit of cinnamon

  • Stir it up

  • Throw it in a waffle maker and it's done.

You can put some butter on it. You can use the nut butter, or the choc Zero has a really great low-carb syrup. That's our easy breakfast. Don't overthink it.


Grab a low-carb wrap, and pack your lunch. If you have a refrigerator at your office, fill it up with some meat, lettuce wrap, egg salad, hard-boiled eggs, beef sticks, cheese sticks, and things like that.

Remember, if you fail to plan you plan to fail. So if you prep just a little bit, it will help you throughout your week.


An easy dinner is leftovers from the night before. Pick the days that you're not super busy, make a meal, and make a little bit extra so you can have that for the leftovers the next day. We do that all the time.

Don't overthink it. If you end up going out to eat, take the buns off the burgers, and eat a protein and a salad. If you've got your meals planned, go for taco salad, or grill some burgers. Grab meat and a vegetable, and throw it in your air fryer.

Don't get frustrated if you end up going out to eat. Just choose a better option. There is no place where you cannot go where you physically can't make a better choice. Even at Taco Bell, I think you can get a taco salad. Is it the best meat? Probably not. But is it a better choice than a huge wrap burrito? Yes!

๐—š๐—ผ๐—ผ๐—ฑ ๐—•๐—ฒ๐˜๐˜๐—ฒ๐—ฟ ๐—•๐—ฒ๐˜€๐˜

What is your best option at that moment? That's how we do it. We keep it simple, then we drink water throughout our day. If we're hungry when we were at the CrossFit gym, I have some almonds in the car. I like to keep things like mixed nuts or almonds in the car, so if somebody gets hangry or hungry, or I need to get them to the next meal, a handful of almonds will do it.

Don't overthink it. As you get more comfortable and as you learn what your body's telling you. You will learn when you're hungry because your body will gradually get hungry and your stomach will start to growl.

You can ask yourself...

  • Am I bored?

  • Am I hungry?

  • Am I emotional?

Oftentimes, people tend to overeat, even good food. You don't need to eat if you're not hungry. Drink plenty of water. If you feel like you're hungry, and it came on a spur of the moment, you're probably not hungry, you're probably just bored.

Drink some water, and go for a walk. Your body is telling you how you're feeling. When I do a really hard workout, my body will be sore. And it'll tell me "Excuse me, you just worked out and now we need to recover". The same with hunger. We don't always feel hungry because we're constantly snacking and overeating.


  • Don't be overwhelmed.

  • Choose the best you can at each meal.

  • You have choices.

  • Do the best that you can with your food.

  • Drink your water.

  • Cut back on your sugar.

  • Cut back on the pasta.

  • Make better choices.

That's what you're going to do and you will find yourself feeling better as you keep going.

So I hope you guys have a great day! You can go to for some recipes. I appreciate you, and your presence matters. Have a wonderful day. I appreciate you and we'll talk to you very soon. Bye, everybody!

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