It’s time for the Week Three Weigh-In if you’re participating in the 2019 Keto Challenge! You can post your progress in the group thread, or here on this post if you prefer. It’s never too late to join in! See the challenge details here.
What a difference those make!!
First though, a quick photo tour of my keto food diary for yesterday – so you can see what I ate and how I logged it, for ideas and inspiration.
Plus a low carb find at Kroger this week that I did NOT like. ?
My Keto Meals on Tuesday
I got up early and did a double batch of baking for some easy keto meal prep for the week. I’m traveling again next week, but since I’m home all week this week… I figured it would help to have a few things on hand! ?
This time I added a cup of shredded cheddar to make Cheddar Drop Biscuits. A bit more savory, and something I could easily grab & eat by itself or with a meal.
Several people have asked me for the recipe, but I don’t think I’m allowed to copy & share a recipe out of her cookbook…
I also made “Apple Pie Cinnamon Crunch” Keto Muffins while I was in the kitchen doing some baking, and those turned out DELICIOUS! ♥
I’ll share the recipe with you below.
For breakfast I tried one of the muffins fresh out of the oven, and ate two of the cheddar drop biscuits.
It was a busy morning, so it was nice to have something easy to grab and eat at my desk. ?
For lunch I decided to have the biscuits with a bowl of chili.
I’ve been craving chili lately with the COLD weather, and I found this Skyline low carb chili at Kroger the other day:
I checked the ingredients first and they seemed fine:
It was only 2 net carbs per one-cup serving too:
Per my usual I measured everything out: one cup of the chili, two tablespoons of Daisy brand sour cream, 28 grams of shredded cheese – and of course my two low carb cheddar biscuits. ?
My handy little Ozeri Kitchen Scale makes tracking macros SO easy!
Sadly, I did NOT like this chili.
I was really disappointed too, because I’ve been craving chili lately. But it just had a funky taste and a weird texture to me. ?
I stirred in the cheese and sour cream and crumbled my cheddar biscuits in it even, to try to make it edible -lol.
I couldn’t finish it. I did eat the biscuits and most of it at least, but I didn’t bother trying to subtract out the portion I didn’t eat in my food diary below.
I hate to throw out food, but… Blech! ?
I was up late so when I got hungry again later I whipped up something YUMMY – just a bowl full of my favorite foods all together.
It’s 2 ounces of Philadelphia cream cheese, 2 TBSP of Legendary Foods Peanut Butter Cup almond butter, a serving of Lolli’s Low Carb Granola all topped with the FBOMB Macadamia w/Sea Salt nut butter. ♥
Note: That’s my least favorite of the 5 flavors of Legendary Keto Nut Butters. The other four are AMAZING! Our coupon code there is: LOWCARBTRAVELER
Also, they just came out with pizza flavored seasoned almonds!!
That was amazingly delicious btw, like PIE – without the baking. ♥
Here’s how my macros worked out for the day. Even if I had taken out what I didn’t finish of the chili, I did go over my usual 20 net carbs max/day goal by a bit.
Considering I hardly ate the two days before I didn’t sweat it that much. ?
Tuesday’s MyFitnessPal Keto Food Diary
30 Net Carbs
Protein: 80 grams
81% Fat, 14% Protein
You’ll notice that Protein is only 14% of my total daily calories, yet I had 80 grams of protein. The recommended daily amount of protein for women is 46 grams a day.
So while I’m eating “high fat” I’m also getting *plenty* of protein.
This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explanation & illustration of proper macro ratios:
My Keto Muffin Recipe
I’ve shared this recipe multiple times over the last couple of years in my collection of nut butter recipes and it’s also the same recipe I use to make keto waffles and pancakes. It’s a very versatile recipe!
This time I decided to add some CRUNCH by adding in Cinnamon Pecan Crunch keto granola from Lolli’s Low Carb Granola, which is only 1 carb per ounce. ♥
The “magic ingredient” to my keto muffin recipe is nut butters.
I especially love working with the Legendary Flavored Nut Butters because they are already… flavored! But I’ve baked with regular almond butter, Pili Nut Butter, even Macadamia nut butter would be great.
For this recipe I used Keto Friendly Apple Pie Almond Cashew Butter.
That stuff is amazing. It really DOES taste like apple pie! ?
Between the Cinnamon Pecan granola and the Apple Pie nut butter, you can see just how much FLAVOR is packed into these keto muffins!
I called them Apple Pie Cinnamon Crunch Muffins. *YUM*
Apple Pie Cinnamon Crunch Muffin Recipe
For this recipe I personally left out the sweetener and cinnamon, because the keto granola is sweetened and also has a cinnamon flavor – but it would have been even better with both added in.
You can use any keto friendly nut butter and add in a variety of things like walnuts, keto chocolate chips or blueberries for example.
* Note: I use Granular Swerve as the sweetener in this recipe because it measures the same as sugar and leaves NO aftertaste in my low carb recipes. If you use a different sweetener, you’ll want to use the equivalent to 1 TBSP of sugar.
It helps if your eggs are not TOO cold, to prevent the melted butter or oil from clumping on you, and you definitely want your nut butter to be room temperature. I usually whisk my eggs first and set them aside on the counter while preparing everything else.
Preheat the oven to 350 degrees.
Stir together the first three ingredients until smooth. Add the other ingredients. Mix well. If you’re adding in the Granola or nuts, I like to break them up/crush them a bit by hand or using a measuring cup, then simply fold them in at the end.
Use a silicone muffin mold, grease a muffin tin liberally or line a muffin tin with muffin papers.
Dip out a heaping 1/4 cup of batter for each muffin. Bake at 350 degrees until golden brown. Check after 10 minutes. Depending on the size of your muffins, they could take 10-18 minutes. They are done when a toothpick comes out clean.
This was my first time using this silicone baking set I got on Amazon and I totally FELL IN LOVE with it!
I will never EVER bake with muffin papers or a traditional muffin pan again. ?
Without even oiling it, the muffins come out SO easy and so clean!
That silicone set comes with mini molds and individual muffin molds too which is perfect for your low carb meal prep and for making keto fat bombs, and also making a full muffin recipe. This was such a GREAT find. ♥
The muffins turned out beautiful and delicious as usual!
I used a heaping 1/3 cup and made 8 larger muffins this time, instead of the usual 10 (I think that’s what it usually makes). That plus adding in five full ounces of the Keto Granola – oh, and I added in an extra 2 TBSP of the Apple Pie Nut Butter too ? – made my larger muffins come out to 4 net carbs each.
Normally I make them smaller and use the normal amount of nut butter, but I wanted these extra-apply and HEARTY too. And at ~300 calories and A LOT of flavor these are filling enough to get me through breakfast hours with a pat of butter.
If you make the muffins by my recipe outlined above yours will be lower in carbs, depending on what you use and what you add to them of course.
My Cinnamon Spice Keto Muffins were only 1.25 net carbs each, for example.
I use the Free MyFitnessPal Recipe Calculator to enter in my ingredients based on my own labels and amounts, and the number of servings I make it into, which makes logging your portions super easy.
That same recipe makes AMAZING pancakes too. ?
Anyway, I hope this gives you some ideas to work with. Some people said they love the Skyline chili. I thought I would use it to make “chili cheese dogs” (sans bun) with my Oscar Mayer Smokies this week – but I really just didn’t like the flavor of it.
How are things going with you?
Don’t forget to weigh in today…
Leave a comment and let’s chat!:)
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