Super Bowl Snacks

As promised, here is a list of low-carb, Keto Friendly Super Bowl Snacks you can enjoy while you are watching the big game.   Unfortunately we don't have photos of them all.  Hard to believe because some we have made multiple times.

BBQ'd Bacon wrapped Smokies

Unfortunately, this photo was taken before they were brushed with BBQ sauce and  baked.

1 package of low carb little smokies

1 package of bacon, each slice cut into 4 equal pieces

sugar free BBQ sauce

Wrap each little smokie with a piece of bacon. Stick a toothpick in to hold it in place. Brush with sugar free BBQ sauce. Place on a baking sheet lined with parchment paper and bake at 350 for about 35 minutes or until the bacon is as crispy as you want it.

serving size = 4 smokies
Calories      210
Carbs             4
Fat                19
Protein           9

Stuffed Jalapeno Peppers

Here is a closer up photo. I love these things!

1 pound cooked Bob Evans Sausage

2 8oz packages of Cream Cheese

2 cups of shredded Cheddar Cheese

1 TBS Garlic Powder

2 TBS Sour Cream

1 package of real bacon bacon bits

50 to 70 jalapeno halves, seeded

Sugar Free BBQ Sauce

Mix the first 6 items together and stuff the jalapeno halves with the mixture. Place the stuffed peppers on a parchment paper lined baking sheet. Coat with sugar free BBQ sauce.  Bake at 350 for about 45 minutes.

If you make 70 halves , 5 halves would be:
Calories       293
Carbs             8
Fat               22
Protein         14

Panino's

Either buy them already made – or make your own a whole lot cheaper!

Mozarella Cheese Sticks

Large Pepperoni Slices

Prosciutto Slices

Salami Slices

Cut each cheese stick in half – long ways. Then cut each half in half long ways – so you end up with 4 long cheese sticks. Then wrap each cheese stick with a slice of meat.

Meat and Cheese Tray

Summer Sausage, Pepperoni, Prosciutto, Deli-meats & a variety of sliced Cheeses

Not all summer sausage is Keto Friendly ~ you do need to check the label to make sure they don't have added sugars. But many have 0 carbs. Same with the deli-meats – some have added fillers & sugars. Just ask to see the nutrition label or ask them to tell you the carb count.

Sausage & Cheese Balls

1 package Bob Evans Country Sausage

2 cups shredded cheese (pepper jack, Cheddar, Swiss, whatever!)

½ cup grated Parmesan cheese

1 egg

Mix all ingredients well. Scoop out with a 1-inch cookie scoop. Roll each scoop into a perfect ball. Place on a parchment paper lined baking sheet and bake at 350 for 20 to 30 minutes, or until sausage is done.  If desired, brush with sugar free BBQ sauce.


Makes 24 balls, Serving size = 2 balls
Calories      258
Carbs              1
Fat                 21
Protein          15

Burnt Cheese

I know this probably doesn't even sound good to some of you ~ but don't knock it til you have tried it.  I think it's a great replacement for chips and fries.

Shredded Cheese (any flavor)

butter

Garlic Powder

Onion Powder

Powdered Parmesan cheese

Melt butter in a skillet, then add the shredded cheese and seasonings (including the parmesan cheese). Fry until burned! Cut into “chips”.

For an added treat, dip the “chips” in a low carb Salsa or Gordo's Cheese Dip.

You can actually also buy them already made - this is basically the same thing - Crisp cheese , they just are not burnt.

Air Fried Zucchini Chips

2 Zucchini, sliced into very thin chips

1 tbsp powdered ranch dressing seasoning mix

1 tbsp Italian Seasoning

salt & pepper to taste

In a large bowl, toss the zucchini with the seasonings and then place in Air Fryer Basket. Air fry for 6 minutes, flip and fry an additional 6 minutes.

Check the chips and remove any that look good and crispy. Shake the basket and fry a few minutes longer. Repeat until all chips are good and crispy.

Brussels Sprout Chips

1 pound Brussels Sprouts, cut into chips

salt, pepper, onion powder, garlic powder – to taste

¼ cup olive oil

1 package of finely shredded Parmesan cheese, divided

Place the Brussels Sprout Chips in a bowl and toss with the seasonings. Spread onto a parchment paper lined baking sheet. Drizzle with olive oil and top with ½ of the finely shredded Parmesan cheese. Bake 425 for 10 minutes. Take out and flip and then top with the remaining cheese. Bake another 10 minutes or until the cheese is crispy & burnt!

Pizza

If everyone else wants to order pizza, fix yourself a Keto friendly pizza. Either the Mug Pizza or The Chaffle Pizza! I would suggest using a regular waffle iron rather than the mini if you are making a Chaffle pizza though. That, or make more than one. You can find the recipe for both of these Keto Friendly Pizzas in my “Meals” blog entry. 

This is only a few ideas of some low carb snacks you can make for special events like the Super Bowl.   I know there are some that I am forgetting (like Air Fried Pickles!)  but hopefully this gives you some ideas so you can enjoy the big day without feeling like you are being deprived of some tasty snacks while everyone else is loading up with carbs.

Getting back on program

Well, vacation is over and the results are in. I stepped on the scales yesterday morning and all I can say is, I sure had a great time. I also readily admit that I was miserable at times, too ~ I was over-eating and I knew it. I just didn't always listen to my body when it was telling me it had enough. I feel (and look) so bloated when I over indulge on the carbs.

Anyway, in 9 days I gained 10 pounds. (well, 9.6 pounds, but I'm rounding it up to 10) I am hoping a lot of it is just water weight gain and it falls back off just as quickly as it packed on. I am certainly going to be serious with my eating again until I get there.

I worked yesterday but I am off work today and tomorrow. So yesterday was easy enough. I was limited to what we packed in my lunch and we have not gotten groceries yet, so I was really limited! After 9 days off work then working my 12 hour shift yesterday, I was pretty much ready for bed when I got home. I did eat my evening meal, but snacking was certainly not an issue.

Today and tomorrow will both be more of a challenge. But I will plan my meals out in advance and stick to the plan. By Thursday & Friday – when I'm back to work again, I'll be 3 days in and should be back in Ketosis. That's when it will get easier as I won't be hungry all the time.

Anyway, I plan to track what I'm eating and my weight each morning and I will post an update after a few days. I won't bore you with a daily update. For one thing, on work days I do not have the time or the energy. So on my day off I'll share what I've been eating and how much (or little) I've lost.

Here is my food log with what I ate yesterday and my macros. Notice they are not spot on – but this is close enough for me. This is how I've always done it.  I kept my macros close to target yesterday, but I really did go over on calories.  When I'm trying to drop weight, I try to stick closer to 1200.  But, since we hadn't shopped yet, I had to work with what we had on hand.  I consumed almost 1800 calories but when I stepped on the scales this morning, I was down 2.4 pounds.  I truly believe that it's not what we are eating it's what we are not eating that makes this way of eating so successful.

I normally have more than just 1 cup of coffee of a morning, but yesterday I just did not have time.  Since I was only going to have 1 cup, I did add a full tablespoon of butter instead of just 1/2 tablespoon.  The Chaffle consisted of 2 eggs, 3/4 cup shredded cheddar cheese and 1 tbs almond flour. 

Lunch is what I ate during the 12 hours I was at work.   I don't always drink  the protein shakes and when I do, I don't always drink 2 ~ but if I need them, I drink them!   Yesterday I drank a protein shake on my 11 o'clock break and the other on my 5 o'clock break.  Since I've been knocked out of Ketosis, I am back to fighting hunger and cravings, so the protein shakes were needed. The Cheese Sticks and the Chaffle were my actual lunch.

And our dinner last night.  The fewest calories but also the most filling!  This is one of our favorite meals. Quick, simple, delicious ~ very filling but not a whole lot of calories.

As you can see, I went way over on carbs! When I'm trying to drop weight, I try to eat 13 to 15 - and yesterday I had 33.  (but that is way less than I was eating last week)  I didn't quite get to 75% fat, but in a 1200 calorie day, I should only get 100 fat.  and yes, I did go over on protein - but the 20% protein is a goal not a limit.  In fact, if you have reached your goal but are still hungry - it's encouraged to eat more protein rather than more fat and/or carbs.

  

I thought it was only fitting that I share my Steps for yesterday, too.   As you can see, I got them in.  My days off work I do tend to eat less because I move less.  Some days at work, I just need a little more.  I will probably try to stay closer to the 1200 calorie limit on Thursday and Friday; and limit myself to just 1 protein shake if I even need it.

Anyway, I will post an update in a few days.  

Since I have the next 2 days off work I am planning to post a Super Bowl Blog.    I personally expect to be working Overtime on Super Bowl Sunday but the recipes I will be posting are the foods we pick when we need appetizers and snack foods.  Stay Tuned!

Getting off Program doesn't mean it's the end

Vacations are hard. Birthdays are hard. And here we are currently doing both. We are in Austin, Texas celebrating not one, but two birthdays this week.

Our Texan grandchildren's birthdays are this week and unfortunately I've been off program. I've not just been a little bad. I've been bad enough I dread stepping on the scales when we get home. But, I also know it is not the end of the world and I will get back to strict Keto when we return home (which will be here before I know it) So for the remainder of our trip, I will make wise choices when I can, but I will also enjoy the little indulgences when they happen.

That is one of the things I like about this way of eating. When I first started eating Keto, I had read that if you cheated, you would get sick. So at first, I refused to cheat.

We were on a "Bikation" last June. GIBT; A week long bicycle journey. Six days of riding a bicycle and sleeping in tents. A very fun way to spend a week! They provide you with breakfast and an evening meal. You just have to find your own lunch somewhere during your daily ride. Most days, I was able to find something Keto friendly at each of the meals they provided. There was one day, however... that there was no Keto friendly option at breakfast. So my breakfast was coffee. I refused to eat because ... well, let's just be honest. A bicycle ride is not a good time to eat something that might make you sick. Granted, we were riding among plenty of cornfields ... but I sure didn't want to have to use one.

Ed was doing Keto with me too, at this time. And that's when he caved. Guess what? He never did get sick. Of course, he has had a lot of trouble jumping back on the Keto Wagon. This way of eating is just not for everyone.

Anyway- since he never did get sick, once we got back home, I eventually gave in to temptation, too. I was curious, for one thing. I did not get sick either. BUT I did show a gain. And that is enough of a deterrent for me. I think that's why I can go off program then hop right back on. I know I don't want to gain it all back again.

I also know that I feel better when I am not eating all the carbs. I do not like this bloated feeling that I have when I get off program.

And if nothing else, the one good thing about 'cheating' is I get to experience the thrill of watching the scale go back down once I get back to eating right. I am not looking forward to vacation ending ~ but I will be getting back on program soon as we get back home.

Eating Out

I admit it, we do eat out quite a bit. When I first started eating Keto, I was afraid of eating out. “What will I get to eat!?”

Well – guess what! Eating out really isn't that complicated. True ~ you are never 100% sure that what you are getting is 100% Keto. For example, you have no idea what Oil they used. You also have no idea what other forbidden foods may have been added. (Unless you ask of course ~ which, I don't) But, you can probably be 100% certain that your attempt at finding a “Keto Friendly” meal off their menu ~ is no doubt a better choice than what you would have ordered if you were not trying to eat Keto.

The other day, Ed and I both had appointments in Mattoon, so of course, that put us away from home during the lunch hour. We are both back on Keto now. I mean, I have been, but he has not! He fell off last June and hadn't bounced back until just recently. Eating out gets even easier once again. (I no longer have to watch him eat fries!)

We decided to try out the new McQuarter's Pub, at the mall. We both got the Grilled Chicken, Bacon and Avocado Sandwich (without the bun) and a side of steamed broccoli (instead of fries). It was very good! This is actually not a new meal for me ~ I have ordered it several times at Windsor's Pub ~ which has the same owner and they share some menu items. They both have a “Dinner after 4 pm” menu that actually has several items which I feel are Keto Friendly. Before 4 pm you are limited to salads and sandwiches. I've learned to order my sandwiches without the bun instead of just removing it myself. Otherwise, you could lose half your cheese to the bread.

Grilled Chicken, Bacon & Avocado & Steamed Broccoli 

We also went out for Mexican recently. It is harder to eat Mexican and keep it legal, but it can be done. First thing we like to do is request no chips! Just don't even have the temptation at the table. Let them bring you the salsa – but ask them to keep the chips. Now if there are others eating with you and not everyone is Keto, that's not going to happen. In which case, decide how many you are going to allow yourself to eat (If any) and go ahead and get your limit (3 or 5 maybe 10 chips at most) Stick to that limit. You can actually have the salsa and the white cheese dip, so load up those few chips with as much Cheese and Salsa as you can. Try to convince your brain you are eating more than you are.

Most everything you order off the menu is going to come with rice and/or beans. Both of which are not allowed. The other day I ordered the Pollo Loco ~ which is grilled Chicken strips smothered in the white queso cheese sauce, a guacamole salad and rice. I asked if they could substitute the rice with Pico De Gallo and they were happy to do so, I will definitely be doing that again! It added so much to the guacamole salad.

Pollo Loco with Guacamole Salad and Pico De Gallo

Hint. Until you feel comfortable looking at the menu and deciding for yourself what is Keto Friendly, when you know you are going to eat out – just do a google search for the restaurant you are planning to hit. “Keto Friendly at _____” I have done that and found lists for several major chains. (Including Olive Garden)

Meal Ideas

Good Morning!

Today I thought I'd post some examples of what we eat for our meals. Just remember to plug them into your food tracker before you eat them to make sure they fit your marcos.  You might need to adjust your other 2 meals to get some of them to fit your day

Breakfast ideas

For a Quick and Easy – on the go breakfast.

Fry up a package (or 2) of Breakfast Sausage Links. 

Store them in an air-tight dish in the Refrigerator.

In the morning, just microwave 3 links and enjoy!

Another Sausage Breakfast

You can also fry up a pound of Bob Evans ground sausage. Measure out 2 ounces and store them in little snack bags in the refrigerator. In the morning, just grab a bag (no need to measure) throw it out onto a plate. Sprinkle with shredded cheese and heat in the microwave. (switch it up by adding different cheeses each day)

If those two sausage ideas aren't quite enough for you, pair them with some eggs.

Bacon and Eggs

What Keto breakfast list would be complete if it didn't include Bacon and Eggs? My Keto chef doesn't particularly care for frying bacon, so this isn't one we have very often. We do have it occasionally, but I will be honest, we mostly use bacon to wrap around other meats and cook it that way.

Chaffles

The Chaffles are a treat ~ although my Keto Chef says they are also a pain to make. I would suggest making up a bunch and freezing them – Place them in a freezer bag with a piece of parchment paper between each one. Heat them in the toaster as you would a frozen waffle or pop it in the microwave. I have also eaten them cold, at work.

Basic Chaffle Recipe

1 egg

½ cup finely shredded mozzarella cheese*

1 TBS almond flour (optional, but it does add 3 carbs per serving)

Plug in the mini waffle maker to heat. Crack the egg into a small bowl and whisk with a fork.

Add the mozzarella and stir to combine. Spray the waffle iron with non-stick spray. Pour half of the egg mixture into the heated waffle iron. Cook for 2-3 minutes. Remove waffle carefully and cook remaining batter. The original Chaffle Recipe doesn't call for the almond flour – that's just something Ed added somewhere along the way.

*You can also change this up by using different types of cheese; Cheddar, Pepper Jack, Swiss or even 2 oz of Cream Cheese

Without Almond Flour:
232 Calories (for both mini chaffles)
    1 Carb
   17 Fat
   20 Protein


With Almond Flour: (both mini chaffles)
280 Calories
   5 Carbs
  21 Fat
20 Protein

Keto Sausage Biscuits

Sausage Biscuits are also a favorite of mine. I think the original recipe called them sausage balls, but they have never stayed in ball form when we have made them. They go flat and look like a sausage cookie or biscuit. But, non-the-less, the flavor is quite tasty. Store them in an air-tight container and reheat as needed.

4 ½ TBS Butter, melted & cooled

1/3 cup coconut flour

2 tbs sour cream

4 eggs

¼ tsp pink salt

¼ tsp baking powder

1 1/3 cup shredded cheddar cheese

1 pound cooked, drained sausage

Preheat oven to 400 degrees.

Mix together the melted butter, eggs, salt and sour cream. Add coconut flour and baking powder. Stir in the shredded cheese and sausage. Drop 12 spoonfuls onto a cookie sheet lined with parchment paper. Bake for 15 minutes, or til tops are slightly browned.

Nutritional information

1 biscuit:

270   Calories

2.4    Carbs

11.6  Protein

23     Fat

Sausage, Egg & Cheese Scramble

Also another one of my favorites. In fact, add another egg and this was my OMAD when I was working nights. Between this and my coffee, I was getting my daily calories in this one – very filling meal.

2 eggs

2 TBS Heavy Whipping Cream

3 Johnsonville breakfast sausage links, cut up

1 TBS Butter

Pink Himalayan Salt

Pepper

½ cup finely shredded cheese

Add Heavy Whipping Cream to eggs and mix well.

Heat butter in 12 inch skillet – tilt to make sure it covers the entire bottom.

Pour the eggs in the hot skillet, add the sausage, salt & pepper to taste.

Scramble all. When eggs are done sprinkle with cheese.

For added flavor, allow the cheese to burn just a bit on the edges, then slide it onto a plate and enjoy!

Nutritional information:

Servings: 1 (or 2)
Cal: 734 (or 367)
Carbs: 5 (or 2.5)
Fat: 65 (or 32.5)
Protein: 36 (or 18)

Crepe with Strawberries & Sugar-Free Whipped Topping

(another favorite – almost a dessert!)

Strawberry topped Crepe

1 TBS Butter

2 eggs
2 oz Cream Cheese
2 pkg Stevia Pyure

Topping:

1 Strawberry, thinly sliced

Sugar-Free Whipped Topping

Melt butter in 10-inch skillet. While butter is melting, whip together 2 eggs, 2 oz Cream Cheese and 2 packages of Stevia. Pour in hot skillet, tilt to cover entire bottom. Fry – as you would a pancake. Carefully Flip and fry the other side. Slide out onto a plate.

Filling:
1 oz Cream Cheese
1 pkg of Stevia/Pyure

While the Crepe is frying, mix 1 ounce of Cream Cheese and 1 package of Stevia. Whip it until it is light and fluffy. Then spread on half of the cooked Crepe. Fold the Crepe in half.

Top with 1 thinly sliced Strawberry and Sugar-free Whipped Topping.

Nutritional information:

Servings: 1
Cal: 567
Carbs: 9
Fat: 50
Protein: 19

Omelet

Omelets are also a great Keto Friendly breakfast dish. You can switch it up by adding different ingredients. One of my personal favorites is the Mexican Omelet. Fill it with leftover taco meat. Top with Sour Cream, Salsa and guacamole.

Versions: Mexican

Denver

Western

Ham and Cheese

Cheese

Lunch ideas

Brats

Ask my co-workers and they will tell you. Johnsonville Better Cheddar Brats have been my go-to for lunch the past year. However, I have vowed to make a change for 2020. I will still eat them, don't get me wrong. Just not every day! I will probably use them as a fall-back on days we don't have leftovers to pack in my lunch. They are so quick, simple and yes, they fit my marcros! Not all Brats are Keto Friendly though. You do need to read the label to make sure they don't have hidden fillers. If they have more than 1 to 2 carbs per serving – they are not Keto Friendly.

Leftovers

Yes, this is a given. But I had to throw it in. One of the easiest lunches ever.

Salads

Another easy lunch that can easily be changed up each day. Add leftover diced chicken, diced ham, leftover taco meat, crumbled bacon, slice up a brat ~ the options are endless. You can add shredded Cheddar cheese one day, Mozzarella another, then Pepper Jack, etc. If you aren't a one dressing kind of person, you can also switch that up each day. Walden Farms has a pretty good selection of 0 sugar, 0 carb salad dressings!

Mug Pizza

The mug pizza reminds me of a deep dish pizza. The recipe says prep time is 3 minutes and cook time is 2 minutes. However, my Keto Chef says it takes longer than that as there are several ingredients to measure out. I think it's still quicker than popping a frozen pizza in the oven and waiting for it to cook!

1 TBS Butter

1 TBS Heavy Whipping Cream

1 TBS Almond Flour

1 TBS Coconut Flour

1/8 tsp Baking Powder

1/8 tsp Italian Seasoning

1 TBS grated Parmesan Cheese

1 egg, beaten

4 TBS Shredded Mozzarella cheese (reserve half for top)

2 TBS Tomato Sauce (reserve half for top)

8 pepperoni rounds cut into quarters (reserve some pieces for the top)

Melt the butter in a 16 ounce Coffee Mug. Then add the heavy whipping cream, almond flour, coconut flour, baking powder, Italian seasoning, Parmesan Cheese and egg. Mix well. Then add half the mozzarella cheese , 1 TBS of tomato sauce, and the cut-up pepperoni (remember to save out a few pieces for the top). Cook on high in your microwave for 1 minute and 45 seconds. Remove mug and top with remaining sauce, cheese and pepperoni. Pop back in microwave for another 20 seconds – or til cheese melts.

Serves 1:
487 Calories
 11 Carbs
 40 Fat
 21 Protein

Chaffle Pizza

As you can see, we haven't yet invested in the Mini Waffle Iron. We just use our regular waffle iron and make bigger Chaffles. It works great for pizza! The mini would be better for hamburger buns and sandwiches though. If you have a mini-waffle iron, you will probably want to make at least 2 mini-chaffle pizzas.

Just spread tomato sauce (or a low carb marinara sauce) on a cooked chaffle and top with whatever pizza ingredients you want. Bake until the cheese is melted.

Nutritional Information will vary depending on the toppings you put on it.

Chaffle Sandwiches

The options are endless. Grilled Cheese, BLT, Peanut Butter & Jelly (Natural Peanut Butter, sprinkled with Sugar-Free Jello), Cheeseburger , Ham & Cheese …. just to name a few ideas.

Supper Ideas

Steak

Probably one of the easiest meals ~ would be steak. We tend to have either Ribeye and/or Pork Steak about once a week. Add a frozen veggie with some Gordo's Cheese Dip and you have our meal.

Chicken Alfredo – Instant Pot Recipe

Before Keto, Chicken Alfredo was always one of Ed's favorites. We still enjoy it, we just omit the pasta now.

1 pound of diced chicken breast (boneless - can be frozen)

4 cups of hot water

8 cubes of chicken Bullion

1 jar Alfredo Sauce (Check label – select one with 2 or less carbs per serving)

Place diced chicken in Instant Pot. Add hot water and chicken bullion. Pressure cook for 30 minutes. Release and drain. Then add sauce. If desired, you can add steamed broccoli in place of the pasta.

If you don't have an Instant Pot – you can cook the chicken in a skillet.

Servings: 5
266 Calories
    5 Carbs
   16 Fat
   21 Protein

Chicken Parmesan

4 thin chicken breasts

2 eggs

2 cups finely crushed pork rinds

½ cup grated parmesan cheese

1 tsp garlic powder

½ tsp onion powder

1 ½ cup marinara sauce

1 cup grated mozzarella cheese

Italian Seasoning

preheat oven to 350.

Crack eggs into a shallow bowl. In another bowl, add pork rinds, parmesan cheese, garlic powder and onion powder. Stir to combine.

Dip each piece of chicken in the egg and then into the pork rinds – be sure to coat well.

Place the chicken on a parchment lined baking dish. Bake for 20 to 30 minutes. Remove from oven and spread marinara sauce on the chicken ~ sprinkle with mozzarella Cheese and Italian Seasoning. Place back in oven until cheese melts.

Nutritional Information

serving size: 1 breast

728  calories

9.5   carbs  

42    fat         

62    protein 

Mozzarella Stuffed Meatballs

This is probably one of my most favorites! In fact, we have had it enough that Ed no longer needs the recipe.

1 pound ground beef

1 cup crushed pork rinds

1 large egg

2 tablespoons heavy whipping cream

2 tablespoons water

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon oregano

6 ounces mozzarella,, cut into 12 small cubes

1 cup marinara

2 tablespoons chopped parsley

1 cup Shredded Mozzarella cheese

¼ cup Grated Parmesan Cheese

Preheat oven to 400 degrees.

Mix the ground beef, pork rinds, egg, heavy whipping cream, water, garlic powder, onion powder, and oregano in a medium mixing bowl and mix well.. Separate the meatballs into 12 separate chunks and form each piece into a small patty. Place a piece of Mozarella cheese in the center of each patty and carefully fold the edges up around the cheese to seal it in. Place the meatballs in a 9x13 glass dish and bake for 25 to 30 minutes. Remove meatballs from the oven and spoon the marinara evenly over each meatball. Sprinkle with parsley, Shredded Cheese and Parmesan Cheese just before serving.

Serving size = 3 meat balls
Calories:  580
Carbs         9
Fat           34
Protein    56

Bacon Wrapped Broccoli Stuffed Chicken Breast

3 chicken breasts

1 tablespoon olive oil

1 teaspoon smoked paprika

1 teaspoon salt divided

¼ teaspoon garlic powder

¼ teaspoon onion powder

1 ¼ cup chopped broccoli

4 ounces cream cheese softened

¼ cup grated Parmesan

2 tablespoons mayonnaise

1 clove garlic minced

12 slices bacon

Preheat oven to 375 degrees.

Place the chicken breasts on a cutting board and cut a pocket into the side of each. Drizzle chicken with olive oil and sprinkle both sides with paprika, 1/2 teaspoon salt, garlic powder and onion powder.

In a small bowl, mix cream cheese, Parmesan cheese, mayonnaise, garlic, and remaining ½ teaspoon of salt. Stir well to combine then stir in the broccoli. Spoon the cheese mixture into each chicken breast evenly. Wrap each breast with 2 slices of bacon then place them in a 9x13 glass baking dish. Bake, uncovered, for 30-45 minutes or until chicken is cooked through.

Hint: Make a double batch of the broccoli stuffing and serve it as a side. That stuff is so yummy!

Serving size 1 breast  (or 1/2 breast)

Calories   688                  (or 344)
Carbs       6.7                   (or 3.3)
Fat           45.2                 (or 22.6)
Protein     61.4                 (or 30.7

Grilled Burgers, Brats & Chicken Breasts

Sometimes you just want a quick meal – Just fire up the grill and cook your favorite meat and pair it with a bag of frozen veggies. Make it gourmet by topping those veggies with Gordo's Cheese Dip. Just remember when selecting Brats and Hot Dogs to check the carb count. Sometimes they have added fillers. If they have more than 1 to 2 carbs per serving, they are not a good choice.

This is just an example of some of the things we have been eating the past year, As you can see, this lifestyle really is not hard to follow. You do get plenty to eat and you really do not miss those foods you are no longer eating. (The ones we thought we'd die without!)

In order to get your Macros on target, you might need to eat 2 smaller meals in order to save up your carbs for your big meal. And a rule of thumb. If you are hungry – eat protein. Most meats have no carbs and it will satisfy you much more than a fat bomb or a handful of pork rinds. Another quick – go to snack is Cheese. Cheese sticks are so handy!

Anyway, I hope this list will help give you some ideas of your own.