Here are a few of the products I LOVE that are perfect for FWTFL… and yes, all are approved for this specific lifestyle, including the protein powder, BCAA, collagen, nut butters and more.
OTHER FWTFL FAVORITES + PANTRY STAPLES
Vital Proteins Collagen Peptides | Collage is the protein our body relies on, and helps to improve hair, skin and nails as well as joints, ligaments and tendons. Easy to use: add to your favorite drink [coffee and smoothies included].
Barney Bare Smooth Almond Butter | Peanut-free, made without added sugar or salt; paleo-friendly and gluten/soy/dairy free; great source of calcium and iron
Viva Naturals Coconut Oil | A great way to add in extra fat to your recipes on low carb days!
Simple Truth Organic Omelet Bites | Great sous vie bites for low carb days… I buy the Ham and Swiss Cheese variety and they have 7g fat and 1g carbs = perfect low carb day essential
Oven Baked Parm Crisps | Great low carb day snack… the Jalapeno and Sesame are my favorite varities–0g of net carbs too!
FAVORITE FWTFL RECIPES
Low Carb Chocolate + PB Smoothie
Ingredients: 2 scoops chocolate protein powder, ,2 tbsp keto/almond butter, 1 cup unsweetened almond milk, dash of cinnamon
Low Carb Chicken, Mushroom and Spinach Bake
Ingredients: 6 thin sliced chicken breasts, 1 8oz container of green onion cream cheese, 1/4 cup olive oil, 1/2 cup chicken broth, 1 large package of fresh sliced mushrooms, 1 small bag of fresh baby spinach, sprinkle of TJ EBTB seasoning, 8 oz shredded mozzarella
Directions: Lay chicken breasts on bottom of 9×13 pan and then top with mushrooms and spinach; sprinkle EBTB seasoning on top; soften cream cheese and whisk in olive oil and pour over mixture; lay piece of aluminum foil on top but do not seal; bake at 375 for 20 minutes, then remove foil and bake for another 20-25 minutes; sprinkle mozzarella on top and bake uncovered for 10 minutes… let cool and then serve!
Low Carb Baked Garlic Parmesan Chicken
8 Simple Ingredients: 2 lbs boneless skinless chicken breasts, 8 oz cream cheese softened, 1/2 cup sour cream or greek yogurt, 4 cloves garlic, 1/4 tsp salt, 1/4 tsp ground black pepper, 1/2 cup mozzarella cheese, 1 cup freshly grated parmesan cheese divided into 2 half cups, and fresh parsley [as an optional garnish]
Directions: Combine cream cheese, sour cream, garlic, salt, pepper, and 1/2 cup of the parmesan cheese and mix well. Lay chicken flat in a large baking dish and spread the cheese mixture over the chicken, then sprinkle the mozzarella cheese, and remaining 1/2 cup of the parmesan cheese over the top; bake at 375˚F for 25-35 minutes; garnish with fresh parsley and serve with your favorite side [small salad, riced cauliflower, etc] Garnish with fresh parsley and serve warm with your favorite sides. Enjoy!
Reg Macros Overnight Oats
Ingredients: 3/4 cup steel cut quick cook oats, 1 cup unsweetened vanilla almond milk, 1/2 tsp chia seeds, 1 tbsp creamy almond butter, fresh strawberries and blueberries, 1 tsp coconut flakes, 1/2 tsp honey, dash of cinnamon, 1/2 tsp cacao nibs, 1/2 tsp bee pollen
Directions: In a mason jar, combine oats, almond milk and chia seeds and let set in refrigerator overnight; in the morning, add in cut up strawberries + blueberries, almond butter, coconut flakes, honey, cacao nibs, bee pollen, and dash of cinnamon and eat immediately! P.S. make a few at a time, and then enjoy these when you break your fast on reg macros days!
Reg Macros Pear + Brie Balsamic Bites
Ingredients: 2 Anjou Pears (thinly sliced), 1 Pre-Cooked French Baguette (cur into slices), Balsamic Glaze, 1 Wheel of Brie Cheese (sliced), Fresh Thyme Sprigs
Directions: heat oven to 375 and drizzle olive oil on one side of baguette slices; turn that side down and bake for 8-10 minutes until crunchy; remove from oven, top with sliced pear and brie cheese; drizzle balsamic glaze and then top with spring of thyme; serve immediately and enjoy!!
Reg Macros Watermelon + Feta + Blueberry Summer Salad
Ingredients: 1/2 of a Small Watermelon Cut into Square Pieces, 1 Pint of Blueberries, Small Container of Crumbled Feta Cheese, Small Batch of Fresh Mint Leaves, Balsamic Glaze [Found Near Oil/Vinegar in Grocery Aisle] Directions: combine watermelon, blueberries, feta and mint leaves and stir together; top with generous drizzle of balsamic glaze and serve immediately **would also work well with other types of fruit: blackberries, strawberries, peaches
Reg Macros Energy Bites
Super easy, delish and a great snack for reg macros days… even better is that my kids love them too!
Ingredients: 2 TBSP honey, 2/3 CUP peanut butter, 1 CUP old fashioned oats, 1/4 CUP dark chocolate chips, 1/4 CUP ground flax seed, 2 TBSP chia seeds
Directions: Line baking sheet with parchment paper. Assemble all ingredients in a glass bowl and mix together—then roll into balls and place onto baking sheet. Finally put in freezer for 2+ hours and then store in air tight container!! **you could totally substitute almond butter, add in shredded coconut and/or dried cranberries, etc…
Macros breakdown/ball: calories 130, carbs: 10G, fiber: 2G, protein: 4G, fat: 8G