Going Keto Part 4: Eleven Ways to “Fatify” Your Meals
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Sponsored ContentYou know you want to Go Keto. You’re aware of the pitfalls and the potential. Your first week at home ideally went flu-free. But if it’s your first trip down the high-fat road, it’s easy to hit a wall in mixing up your meals and finding real variety. Time to expand the menu, but beware of the slippery slope of falling back into carb territory. Here are eleven tasty recipes from some Keto Masters, accomplished bodybuilders who have found ways to gain mass while staying shredded on dishes that will wet your appetite and make Keto a breeze (if not a total luxury). When all your Keto cooking creative juices are depleted, reference these two on Instagram for an ever-expanding edible arsenal and learn the tricks to “fatifying” everything from salads to donuts.CLICK the arrow above for instructions to "fatify" a scramble.
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IG: @keto_headKETO SCRAMBLE Don’t limit scrambles to just breakfast. Keto has the potential to taste amazing at every meal, but we’re admittedly hamstrung by limited options and balancing it all out in prep. Plus, if you’re fasting intermittently along the way, you’re likely skipping a fair amount of early meals. Time to embrace the late brunch. RECIPE:4oz grass fed beef1/4 cup macademia nuts4 whole eggsFeta cheese1 tbsp coconut oil OR grassfed butter 1/4 cup low carb rice (e.g.: cauliflower rice)1 whole AvocadoCLICK to the next slide to "fatify" a salad.
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IG: @keto_headKETO SALADMost greens are all fiber, so meet your new brown rice! Start with a crunchy, fresh, carb-free canvas and add on all the Keto-friendly foods you can think of. It seems @keto_head is a big fan of seeds and nuts for their high fat content.RECIPE (serves 2):2 cups chopped kale OR spinachSmall handful pumpkin seedsSmall handful Truffle Marcona AlmondsSmall handful Sunflower seedsSmall handful Macadamia nuts2 Tbsp Coconut OilSqueezed whole lemonCLICK to the next slide to "fatify" pudding.
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IG: @keto_headKETO PUDDINGSome of the best protein shakes are made by just adding water. The same can be said for fat snacks! Mix up some MCT and Coconut Oil Powders, a scoop of your favorite protein powder for some flavor (and, you know… more protein), then a dash of cinnamon to liven it up. Pour in a little bit of water, stir with a spoon, and scoop your way into deeper ketosis.RECIPE:MCT Oil Powder – 1 scoopCoconut Oil Powder – 1 scoopBanana flavored protein powder – 1 scoopA dash of cinnamonPour in 4oz water (or as desired) and mix with a spoonCLICK to the next slide to "fatify" soup.
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IG: @keto_headBONE BROTHWhen was the last time you had soup made with a pound of BONES? If nothing else, it sounds a lot more badass than “Keto Soup.” But no, you don’t actually eat the bones… strain them out with a cheesecloth, then refrigerate. Prepare with a sandwich made with Keto Bread and lunch is ready.RECIPE:Prep in Crockpot, filled with 4L waterBEEF BONES! (bags of 1-1.5 lbs)1/4 cup apple cider vinegar and water, Let simmer on low for an hour1 whole onion, 2 celery sticks, 1 whole garlic cloveSimmer low to medium heat, 10-12hrsSalt & season afterwardCLICK to the next slide to "fatify" coffee.
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IG: @keto_headKETO COFFEEEven if you aren’t addicted to the morning cup of joe, you might consider a hot cup of Butter Coffee to put you in the mental and ketogenic fast lanes.RECIPE:MCT Oil Powder – 1 scoop1 thick slice of butterMix into a cup of coffee, blend (better than stirring), and slowly sip… it’s hot!CLICK to the next slide to "fatify" a cocktail.
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IG: @keto_headKETO COCKTAILAlcohol is almost a carb, so you know what that means. Elevate the conversation around you from Bud Light and pro-wrestling to ketogenics and getting shredded. You can even put it in a rocks glass over ice if you want to look classy. Should anyone pester you about the drink, give them a straight shot of the exogenous ketones and it’ll shut them up. Then while others slowly decay into a hangover you can enjoy the ketogenic heightened sense of awareness, a touch of euphoria, and suppressed appetite to steer you away from the 3AM drunken munchies.RECIPE:Sugar-free Red BullSlice of lime1tsp exogenous ketonesShaken OR stirred!CLICK to the next slide to "fatify" breakfast.
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IG: @questcreatorKETO BREAKFASTYour instinctive reaction to making a full Keto Breakfast is probably just slapping a full bacon package onto the stove, scrambling eggs in the grease, then topping it all off with butter. But if you’d like to start one day a bit less carnivorous than the last, try this well-rounded version instead.RECIPE:1.5 oz grilled chicken 4 oz Burrata cheese1 whole medium avocado3 thin slices tomatohandful arugula salad greens 1 tbs olive oilDrizzle of vinegar Salt & pepperCLICK to the next slide to "fatify" bread.
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IG: @questcreatorKETO BREADMake it yourself and bread isn’t entirely off limits. So gather up everything else in your dream Keto sandwich and stuff it between two thick slices of rich Keto Bread! Bake in a loaf tray for easy-to-cut slices later, or dollop big globs onto a baking sheet for Keto Biscuits. If it’s too dry, add more heavy cream till you get a gooey and sticky dough (but not runny). Bake at 375 for 35 min.RECIPE:1/3 cup oat FIBER (not flour!)2 whole eggs1/2 cup heavy cream 2 cups MCT oil powder1/2 tbsp freeze dried Garlic1 tbsp freeze dried Red onion2 tsp Coarse ground black Pepper 1 tsp Sea Salt CLICK to the next slide to "fatify" truffles.
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IG: @questcreatorKETO CHOCOLATE TRUFFLES"No chocolate" could be a deal-breaker for some Keto-curious readers. The darkest of the dark high-cacao chocolate isn’t a safe standalone snack, even under the leanest of Keto macro ratios (it’s still an awful lot of sugar). Don’t cut those Keto dreams short, though, as you can still maintain your cocoa sensation of sweet snacking satiety. Mix the dough together until well blended and smooth. Use small ice cream scooper to portion out and hand-roll into balls. Drop each truffle ball into the chocolate coating, toss around until completely covered, and then freeze!RECIPE:4 oz container Mascarpone cheese 3 tbsp unsweetened cocoa powder3 tbsp heavy cream 3 tbsp erythritol (or zero calorie sweetener of your choice) OPTIONAL – Add nuts (pecans, walnuts or Mac nuts)OPTIONAL – Depending on your macros needs, add 1-2 tbsp of any nut butterCOATING:2 tbsp unsweetened cocoa powder1 tbsp erythritol CLICK to the next slide to "fatify" donuts.
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IG: @questcreatorKETO DONUTSThere is no item farther off the ketosis scale than run-of-the-mill donuts. But if you’re mastering your metabolism, there’s nothing that should prevent you from enjoying a tasty treat on your own terms. Enter the cream-filled Keto Donuts, with plenty of beneficial fats where you’d otherwise expect carbs and sugar. Preheat oven to 350 and mix ingredients together in a bowl. Spray donut pan with coconut oil cooking spray. Pour just enough batter to fill it almost all the way to top of pan. Bake for 25 minutes or until toothpick comes out clean. Meanwhile, mix the filling together. Once donuts are complete, cut them in half and dollop frosting onto the center. Squish together and feast.RECIPE (DONUT HALVES):4 oz mascarpone cheese1/2 cup Creme Fraiche or, Wallaby sour cream3 tbsp unsweetened cocoa powder 1/3 cup Truvia or, any brand of erythritol4 tbs heavy cream1/3 cup coconut oil powder1/4 cup oat FIBER (not oat flour).1 whole eggFILLING:2 tbsp Mascapone Cheese1/3 cup Cream cheese 2 tbsp Truvia / erythritol CLICK to the next slide to "fatify" cake.
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IG: @questcreatorKETO POUNDCAKEPrepping for a party but can’t have the carb-heavy cake? Celebrate ketosis and tease the guests with extra indulgent pieces of Keto Poundcake. Mix up in a bowl, place on low rack in oven, bake at 350 degrees for 30 min or till toothpick comes out clean.RECIPE:1 tub mascarpone1 tub ricotta cheese1/2 cup Truvia2 whole eggs1/3 cup oat fiber, not flour2 1/2 cups Coconut oil powder 2 tsp cinnamon There you have it! Now you're equipped to take your Keto meal-prep game to a whole new level. Try these recipes out to increase your nutritional diversity and keep the novelty factor fresh in your diet. With all of these recipes, and dozens more you can find online, there'll be nothing to stop you from using Keto to reach your bodybuilding and fitness goals.Next month we’ll reveal some clever Keto hacks and outline 7 days’ worth of Keto-Friendly restaurant options for at-office lunches. In the meantime… get cooking.Be sure to check out: "Going Keto Part 1: Why You Want to Go Keto"This content was supplied by our friends at Epigenix and The Bloq. For more articles like this, CLICK HERE.
You know you want to Go Keto. You’re aware of the pitfalls and the potential. Your first week at home ideally went flu-free. But if it’s your first trip down the high-fat road, it’s easy to hit a wall in mixing up your meals and finding real variety. Time to expand the menu, but beware of the slippery slope of falling back into carb territory. Here are eleven tasty recipes from some Keto Masters, accomplished bodybuilders who have found ways to gain mass while staying shredded on dishes that will wet your appetite and make Keto a breeze (if not a total luxury). When all your Keto cooking creative juices are depleted, reference these two on Instagram for an ever-expanding edible arsenal and learn the tricks to “fatifying” everything from salads to donuts.
CLICK the arrow above for instructions to "fatify" a scramble.
Don’t limit scrambles to just breakfast. Keto has the potential to taste amazing at every meal, but we’re admittedly hamstrung by limited options and balancing it all out in prep. Plus, if you’re fasting intermittently along the way, you’re likely skipping a fair amount of early meals. Time to embrace the late brunch.
Most greens are all fiber, so meet your new brown rice! Start with a crunchy, fresh, carb-free canvas and add on all the Keto-friendly foods you can think of. It seems @keto_head is a big fan of seeds and nuts for their high fat content.
Some of the best protein shakes are made by just adding water. The same can be said for fat snacks! Mix up some MCT and Coconut Oil Powders, a scoop of your favorite protein powder for some flavor (and, you know… more protein), then a dash of cinnamon to liven it up. Pour in a little bit of water, stir with a spoon, and scoop your way into deeper ketosis.
When was the last time you had soup made with a pound of BONES? If nothing else, it sounds a lot more badass than “Keto Soup.” But no, you don’t actually eat the bones… strain them out with a cheesecloth, then refrigerate. Prepare with a sandwich made with Keto Bread and lunch is ready.
Even if you aren’t addicted to the morning cup of joe, you might consider a hot cup of Butter Coffee to put you in the mental and ketogenic fast lanes.
Alcohol is almost a carb, so you know what that means. Elevate the conversation around you from Bud Light and pro-wrestling to ketogenics and getting shredded. You can even put it in a rocks glass over ice if you want to look classy. Should anyone pester you about the drink, give them a straight shot of the exogenous ketones and it’ll shut them up. Then while others slowly decay into a hangover you can enjoy the ketogenic heightened sense of awareness, a touch of euphoria, and suppressed appetite to steer you away from the 3AM drunken munchies.
Your instinctive reaction to making a full Keto Breakfast is probably just slapping a full bacon package onto the stove, scrambling eggs in the grease, then topping it all off with butter. But if you’d like to start one day a bit less carnivorous than the last, try this well-rounded version instead.
Make it yourself and bread isn’t entirely off limits. So gather up everything else in your dream Keto sandwich and stuff it between two thick slices of rich Keto Bread! Bake in a loaf tray for easy-to-cut slices later, or dollop big globs onto a baking sheet for Keto Biscuits. If it’s too dry, add more heavy cream till you get a gooey and sticky dough (but not runny). Bake at 375 for 35 min.
"No chocolate" could be a deal-breaker for some Keto-curious readers. The darkest of the dark high-cacao chocolate isn’t a safe standalone snack, even under the leanest of Keto macro ratios (it’s still an awful lot of sugar). Don’t cut those Keto dreams short, though, as you can still maintain your cocoa sensation of sweet snacking satiety. Mix the dough together until well blended and smooth. Use small ice cream scooper to portion out and hand-roll into balls. Drop each truffle ball into the chocolate coating, toss around until completely covered, and then freeze!
RECIPE:
4 oz container Mascarpone cheese
3 tbsp unsweetened cocoa powder
3 tbsp heavy cream
3 tbsp erythritol (or zero calorie sweetener of your choice)
OPTIONAL – Add nuts (pecans, walnuts or Mac nuts)
OPTIONAL – Depending on your macros needs, add 1-2 tbsp of any nut butter
There is no item farther off the ketosis scale than run-of-the-mill donuts. But if you’re mastering your metabolism, there’s nothing that should prevent you from enjoying a tasty treat on your own terms. Enter the cream-filled Keto Donuts, with plenty of beneficial fats where you’d otherwise expect carbs and sugar. Preheat oven to 350 and mix ingredients together in a bowl. Spray donut pan with coconut oil cooking spray. Pour just enough batter to fill it almost all the way to top of pan. Bake for 25 minutes or until toothpick comes out clean. Meanwhile, mix the filling together. Once donuts are complete, cut them in half and dollop frosting onto the center. Squish together and feast.
Prepping for a party but can’t have the carb-heavy cake? Celebrate ketosis and tease the guests with extra indulgent pieces of Keto Poundcake. Mix up in a bowl, place on low rack in oven, bake at 350 degrees for 30 min or till toothpick comes out clean.
There you have it! Now you're equipped to take your Keto meal-prep game to a whole new level. Try these recipes out to increase your nutritional diversity and keep the novelty factor fresh in your diet. With all of these recipes, and dozens more you can find online, there'll be nothing to stop you from using Keto to reach your bodybuilding and fitness goals.
Next month we’ll reveal some clever Keto hacks and outline 7 days’ worth of Keto-Friendly restaurant options for at-office lunches. In the meantime… get cooking.
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