๐๐๐๐ ๐๐๐๐ ๐๐๐
Cook Time 30 mins
Servings: 6
Ingredients
1 Pound Lean ground beef
1 1/2 teaspoons Cumin
1/2 teaspoon Garlic powder
1/2 teaspoon Smoked paprika
1/2 teaspoon Kosher salt
1/2 teaspoon Freshly ground black pepper
10 Large Eggs, beaten
1 Cup Half and half (this is half cream and half milk)
1 Cup Salsa
2 Cups Shredded Monterey Jack cheese
Instructions:
Preheat oven to 400F
In a large skillet over medium heat, cook the ground beef until cooked through and crumbled.
Add in the spices and stir until fully incorporated.
Spray the bottom of your skillet with cooking spray by pushing the ground beef to the side. Mix in the shredded cheese with the ground beef.
In a large mixing bowl, combine the beaten eggs, salsa, and half and half. Pour mixture on top of the ground beef and cheese.
Bake in a 400F oven for 30-45 minutes or until the eggs are set. Serve it with sour cream, avocado, and more salsa for even more flavor.
Nutrition
Calories: 393kcal | Carbohydrates: 3g | Protein: 33g | Fat: 27g
KETO TฤฐPS
No fruit, unless itโs berries in moderationโฆ
No wheat
No sugar
No grains
No pasta
No potatoes
No rice
No beans
No starches
No milk as itโs loaded with sugar. ( unsweetened almond milk is recommended.)
HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it for.
Meat, cheese, eggs, vegetable, nuts, and healthy fats. Itโs simple. Stick to that, and you should be ok!
Vegetables that should be avoided areโฆ
Sweet potatoes
Corn
Peas
Potatoes
Carrots โ can be used in moderation, just donโt go over board. They are full of starches and not recommended.
Make sure to drink half your body weight In oz of water as well if you arenโt getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto.
Do not forget your electrolytes, they are needed daily.
A good form of electrolytes is:
Powerade zero
Pickle juice
Pink Himalayan salt added to your food
Strict keto โ counts all macros, do not eat processed foods.
Lazy keto โ doesnโt track all macros, still eats processed foods, as long as they are on plan
Macros are a break down of the calories you intake for the day. Which should beโฆ
5% carbs
20% protein
75% fat
Carb manager is a great app to track macros
Carbs are a limit โ try not to go over your carb limit.
Fat is a lever โ you donโt have to meet your fat macro, itโs simply there to help you get full.
Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss.
Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick.
Hope this helps.ย
If you are a keto newbie- This should helpย
Meats: ZERO CARBSย
โข Beef- Ground beef, Steak, Ribs, and Roasts
โข Pork- Chops, Ribs, BACON, Loins, sausage
โข Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
โข Fish- Tuna, Salmon, Cod, Haddock, etc.
โข Shrimp/Lobster- Go crazy, use lots of butter!
โข Pepperoni
Cheese: MOST are no carb, almost all are low carb
โข Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
โข Colby jack, pepper jack, monterrey jack
โข Taco style, Mexican style
โข Parmesan, Asiago
โข Ricotta- Freezes well, very versatile
โข Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
โข Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if itโs under 75 cents per 8oz.
Vegetables: No potatoes! Get your carbs from above ground veggies!!!
โข Leafy greens- Spinach, Spring mix, Kale, Romaine
โข Zucchini- Great for a noodle substitute!
โข Avacado- Awesome source of natural fat!
โข Eggplant
โข Brussels sprouts
โข Tomato
โข Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
โข Cucumber
โข Peppers- Jalepeรฑo, banana, green/red/yellow/ orange bell
โข Broccoli- Great with cheese, steamed or just raw!
โข Asparagus- Awesome roasted or sautรฉed with bacon and garlic!
โข Cauliflower- AWESOME potato substitute!!
โข Celery- Great with cream cheese or all natural peanut butter!
โข Cabbage
โข Pickles (Read nutrition labels, watch for sugar and carbs)
โข Olives
โข Green beans- Awesome sautรฉed in bacon grease with garlic, (watch portion size, though).
โข Onions- Red, yellow: use somewhat sparingly, to taste
Fruits: Most are a no-no, especially bananas, oranges and grapes.
โข Strawberries
โข Blueberries
โข Raspberries
โข Blackberries
โข Lemon/Limes- Adds great flavor!
Nuts (grams of Carbs per 100 grams, or 3.5 oz)
โข Pecans/ Brazil (4g)
โข Macadamia (5g)
โข Hazelnut/Walnut/Peanut (7g)
โข Pine (9g)
โข Almond (10g)
โข Pistachio (18g)
โข Cashew (27g)
Oils/Fats
โข Coconut Oil
โข Butter: Kerry Gold is best but just make sure itโs REAL butter and not a spread or margarine
โข Olive Oil
โข Vinaigrette
โข Hollandaise
โข Bacon/sausage grease
โข MCT oil- easily ordered online/in specialty stores
Dressings/Condiments/Fats
โข Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but thereโs tons of brands, so you can find one you love!
โข Mayo- Natural/organic is best, but I use Hellmannโs all the time.
โข Aioli
โข Heinz โNO SUGAR ADDEDโ Ketchup or sugar free ketchup
โข G. Hughes brand sugar free BBQ sauce
โข Yellow/Spicy Brown Mustard
โข Soy sauce
โข Hot sauce
Liquids: Use as base for sauces/soups
โข Heavy Whipping Cream (HWC)
โข Broths/Stocks: Stay away from reduced fat. Bone broth is awesome!
Snacks
โข Pepperoni
โข Slim Jims/jerky (watch carbs)
โข Homemade cheese its/ tortilla chips
โข Cheese
โข Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)
Drinks
โข WATER- Lots of it!
โข Crystal Light- Tons of options and very convenient!
โข Tea with stevia
โข Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint BOOM Homemade creamer!
Alcoholic Beverages
โข Beers (grams of carbs per 12 oz serving)
ย Bud Select 55 (1.9)ย MGD 64 (2.4)ย Rolling Rock Green Light (2.4)ย Michelob Ultra (2.6)ย Bud Select (3.1)ย Beckโs Premier Light (3.2)ย Natural Light (3.2)ย Michelob Ultra Amber (3.7)ย Coors Light (5)ย Amsterdam Light (5)ย Bud Light (6.6)โข Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
โข Whiskey shot (0g carbs)
โข Brandy shot (0g carbs)
โข Dry Martini (0g carbs)
โข Tequila shot (0g carbs)
โข Champagne (~1g per serving)
โข Dry wine (~2g per serving)
Sweeteners
โข Stevia drops (0g)
โข Erythritol (0g)
โข Truvรญa (0g)
โข Monkfruit (0g)
Other common Ingredients I use
โข Almond flour
โข Spices: Garlic powder, onion powder
Dont forget your electrolytes, they are needed daily.
โข A good form of electrolytes is:
โข Powerade zero
