Prioritize Kids Mental and Physical Health

Kids are still growing so they can generally handle more carbohydrates than adults, don't make their lives miserable by forcing them to cut out everything you see as bad.

Avoid sugary cereals and snacks by providing the least sugary version of different things. Buy fresh fruits vs. dehydrated fruits and fruit snacks. 

Make your kids breakfast, prioritize protein

• Crepes
• Scrambled eggs and bacon
• Omelets

If your kids want treats/snacks like potato chips have them eat some protein beforehand. Ie. cheese sticks, beef sticks, cottage cheese, Greek yogurt. Then let them get a little bowl of chips afterwards. 

Cream Cheese Muffins

CREAM CHEESE MUFFINS from the book Easy 5-Ingredient Ketogenic Diet Cookbook

30-MINUTE

VEGETARIAN 

Makes 6 muffins 

PREP 10 minutes 

COOK 10 minutes 

4 tablespoons melted butter, plus more for the muffin tin 

1 cup almond flour 

¾ tablespoon baking powder 

2 large eggs, lightly beaten 

2 ounces cream cheese mixed with 2 tablespoons heavy (whipping) cream 

Handful shredded Mexican blend cheese 

1. Preheat the oven to 400°F. Coat six cups of a muffin tin with butter. 

2. In a small bowl, mix together the almond flour and baking powder. 

3. In a medium bowl, mix together the eggs, cream cheese–heavy cream mixture, shredded cheese, and 4 tablespoons of the melted butter. 

4. Pour the flour mixture into the egg mixture, and beat with a hand mixer until thoroughly mixed. 

5. Pour the batter into the prepared muffin cups. 

6. Bake for 12 minutes, or until golden brown on top, and serve. 

VARIATIONS This cream-cheese muffin mix is a great base for savory or sweet additions. 

•Add savory Trader Joe’s Everything But the Bagel Seasoning on top of the muffins prior to baking to give them a salty, sesame-seed flavor and texture. 

•Add diced jalapeños to the mix for a spicy muffin. 

•Add 1 tablespoon of grated lemon zest and a handful of blueberries to the mix for a sweeter muffin.

 SUBSTITUTION TIP You can use almond meal instead of almond flour. The mix will just have more texture because almond meal is less refined. 

Per Batch Calories: 1483; Total Fat: 139g; Carbs: 34g; Net Carbs: 22g; Fiber: 12g; Protein: 45g Per Serving Calories: 247; Total Fat: 23g; Carbs: 6g; Net Carbs: 4g; Fiber: 2g; Protein: 8g

Fisch, Jen. The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet (pp. 85-86). Rockridge Press. Kindle Edition. 

Recipe for 2 Muffins

1 1/3 tablespoons melted butter, plus more for the muffin tin 

1/3 cup almond flour 

1/4 tablespoon baking powder 

1 large eggs, lightly beaten 

1 ounces cream cheese mixed with 1 tablespoons heavy (whipping) cream 

Small Handful shredded Mexican blend cheese (a couple of Tbsp)

Keto Strawberry Cream Pie

 

Crust:

• 2 1/2 cups almond flour
• 1 tsp baking soda
• 1/4 tsp kosher salt
• 2 Tbsp. butter, melted
• 1 packet (or scoop) Primal Kitchen® Vanilla Collagen Fuel

Filling:

• 8 oz. organic cream cheese, softened
• 4 cups fresh strawberries, divided
• 2 cups organic heavy cream
• 2 Tbsp. granular Swerve (or more to taste)
• 2 tsp. vanilla
• 1 Tbsp. gelatin
• 5 Tbsp. boiling water

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INSTRUCTIONS

1. For crust, blend almond flour, Collagen Fuel, baking soda and salt in a bowl. Add butter and mix well.
2. Scrape the batter into a 9-inch springform pan. Smooth the crust mixture over the bottom and up the sides with your fingers or a rubber spatula. *Note: if crust doesn’t come together, add a little more melted butter.
3. Place the pie on a cookie sheet (to keep the bottom from burning), and bake for 15 minutes at 350ºF.
4. For pie filling, add boiling water to gelatin and whisk (by hand/hand mixer or in a standing mixer) until completely dissolved. Add cream cheese to gelatin and whip for about two minutes. (If using a standing mixer, scrape out cream cheese mixture into a side bowl.)
5. Whip the heavy cream until soft peaks form. Then add vanilla and whip until stiff peaks form. Add the cream cheese mixture to the whipping cream and whip until just combined.
6. Mash half of the berries, and chop the other half.
7. Add the mashed berries to the whipped cream/cream cheese mixture. Using an immersion blender or mixer, blend until creamy with no lumps remaining. Add Swerve to taste.
8. Pour most of the pink cream mixture into the crust. Add sliced berries to the top layer, then add the rest of the cream mixture. Chill for four hours.

• Prep Time: 10 minutes
• Chill Time: 4 hours
• Cook Time: 15 minutes

NUTRITION

• Serving Size: medium slice, 1/10 of pie
• Calories: 453
• Fat: 42 g
• Carbohydrates: 13 g
• Protein: 10 g
• Net Carbs: 8.7 g

10 Minutes to Prep - Dinners

Salmon & Mixed Vegetables

Chicken thighs & Mixed Vegetables

Chicken Meals

From the book Easy 5-Ingredient Ketogenic Diet

Buttery Garlic Chicken (pg.106) Carbs 2g Net Carbs 2g (ghee, 2 boneless skinless chicken breast, salt & pepper, Italian seasoning, butter, 2 garlic cloves, 1/4 c grated Parmesan cheese)

Parmesan Baked Chicken (pg. 108) Carbs 2g Net Carbs 2g (ghee, 2 boneless skinless chicken breast, salt & pepper, 1/2 c mayonnaise, Parmesan cheese, Italian seasoning, 1/4 c crushed pork rinds)

Chicken-Basil Alfredo with Shirataki Noodles (pg. 101) Carbs 4g Net Carbs 4g (1 (7-ounce) package Miracle Noodle Fettuccini Shirataki Noodles (or replacement), olive oil, shredded chicken, 1 c Alfredo Sauce, grated parmesan, fresh basil leaves)

Garlic-Parmesan Chicken Wings (pg.103) Carbs 4g Net Carbs 4g (chicken wings, butter, garlic, grated parmesan, Italian seasoning, salt and pepper)

Braised Chicken Thighs with Kalamata Olives (pg.105) Carbs 4g Net Carbs 2g (4 chicken thighs, salt & pepper, ghee, chicken broth, 1 lemon, 1/2 c Kalamata olives, butter)

Chicken Skewers w/ Peanut Sauce (pg.104) Carbs 6g Net Carbs 5g (1 lb boneless skinless chicken breast, soy sauce, Sriracha sauce, Ghee, peanut butter, salt and pepper)

Creamy Slow-Cooker Chicken (pg.111) Carbs 9g Net Carbs 7g (ghee, boneless skinless chicken breasts, 1 c. Alfredo Sauce (page 175), 1/4 chopped sun-dried tomatoes, Parmesan cheese, salt & pepper, 2 c. fresh Spinach)

Cheesy Bacon and Broccoli Chicken (pg.107) Carbs 10g Net Carbs (ghee, 2 boneless skinless chicken breast, salt & pepper, 4 slices bacon, 6 oz cream cheese, 2 c fozen broccoli, 1/2 c shredded cheddar cheese)

Baked Garlic and Paprika Chicken Legs (pg.110) Carbs 10g Net Carbs 6g (1 lb. chicken drumsticks, skin on, salt & pepper, ghee, 2 garlic cloves, paprika, Italian seasoning, fresh green beans, olive oil)

Crunchy Chicken Milanese (pg.109) Carbs 17g Net Carbs 7g (2 boneless skinless chicken breast, 1/2 c coconut flour, salt & pepper, 1 egg, 1/2 c crushed pork rinds, olive oil)

Chicken Quesadilla (pg.102) Carbs 24g Net Carbs 7g (olive oil, low-carb tortillas, shredded Mexican cheese, shredded chicken, Tajin, sour cream)