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.
LOW CARB FAVORITES
Trader Joe’s Everything But the Bagel Seasoning Blend [a great addition to anything for flavor] | Whisps Crisps [great salty snack] | Ghiradelli Dark Chocolate Squares [when you are craving something sweet] | Just the Cheese Bars | Trader Joe’s Thai Lime and Chili Cashews [my absolute fav nuts] | GG Fiber Crisp Crackers | Orgain Chocolate Protein Powder [the best organic protein–I add this to my smoothies] | Kirkland Protein Bars [just 3G + 4G of net carbs each] | Keto Nut Butter
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
Momsanity BCAA Powder | An all natural powder to assist in fat-loss before and after workouts, and when cravings hit. The cherry limeade is my favorite and you can drink it during your fast as well!
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