Favorite Foods and Recipes

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.

TJ’s Crispbread Crackers | Ghiradelli Chocolate Squares | Whisps Baked Cheese Bites
Keto Nut Butter | TJ’s EBTB Seasoning | Kirkland Protein Bars

 

OTHER FWTFL FAVORITES + PANTRY STAPLES

Modere Biocell Liquid Collagen | Collage is the protein our body relies on, and helps to improve hair, skin and nails as well as joints, ligaments and tendons–great for muscle recovery! I love this liquid formula, as it absorbs into the body and is far more potent than powder… just 1 TBSP each day and it tastes delicious. You can save $10 off your first purchase as well [discount applied once you get to checkout]

French Vanilla Nut Pods | My go-to coffee creamer that won’t break my fast in the mornings… just add 1TBSP to your cup for a bit of extra vanilla and then froth it up with this handheld foam maker.

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 varieties–0g of net carbs too!

Julian Bakery Low Carb Granola | Easily the best low carb granola I’ve ever tried. Add to yogurt or mix with almond milk on its own, it’s only 2G net carbs per serving and the cinnamon vanilla flavor is SO good.

E&C Heavenly Hunk Bites | When you want something sweet, but still want to stay on track, these gluten-free dark chocolate bites are packed with all the good stuff!

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

Directions: add all items into Magic Bullet, add ice, blend and enjoy! I also bought a few extra Magic Bullet cups to have on-hand as well [especially if you whip up a lot of smoothies].

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

Low Carb Shrimp Burger with Jalapeno Cream Sauce + Southwestern Chopped Salad

Three staples from Trader Joe’s that make for a quick, healthy and high in fat/low in carb dinner… pan fried the shrimp burgers in avocado oil for healthy fats, topped with the jalapeno cream sauce and then incorporated the TJ salad = easy + tasty for the low carb day win!