kyfitness 
It’s almost December and you know what that means.
Time for 25 Days of Kindness!
Whether it’s volunteering for an organization, making a donation of your time or resources, or a random act of kindness, I encourage you to practice kindness every day, and taking part in my 25 Days of Kindness is a great way to make it a habit.
Print it off, share it with your friends, and use it like an advent calendar to be inspired throughout the month!
Steve worked with KY Fitness for 6 months, with the first 3 being on a customized carb based diet, and the last 3 being on a customized ketogenic diet.
Over this time Steve lost over 40 lbs and has made amazing progress in the gym, check out his transformation!
Here’s what Steve has to say about our time working together!
“Feeling stronger, and still loving the training split, and of course the keto!! Thank you so much for helping me literally change my life, achieve my goals, become healthy, and transform!! I feel great! You’ve given me such great tools to work with and I am forever grateful for that! Thank you for all your motivation, guidance and expertise!! You truly are great at what you do, and I take every opportunity to recommend you! Thank you for all the time and effort. I appreciate it all!!” Steve Z., 2017
Ok, so not EVERYONE on keto eats bacon and eggs, but it can be a perk!
Sign up for my mailing list to get free access to 2 keto meal plans with recipes!
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MEAL #1
Keto Cereal (Click here for keto cereal recipe)
1/4 cup mixed berries
2 tbsp coconut cream
Top cereal with berries of choice
Use coconut cream in coffee/tea
*Scoop thick cream off of a can of full-fat coconut milk (Thai brand)
MEAL #2
3 whole large eggs
50 g smoked salmon
1 tbsp olive oil or mayo
2 cups spring mix
6 cherry tomatoes
Optional veggies
Make eggs/salmon into an omelet/scramble/egg muffins. Use oil to dress salad or saute egg/veggies. Add lemon/lime/vinegar to dressing!
Try topping with salsa/hot sauce for more flavor and variety, trace carbs.
MEAL #3
5 oz Firm Tofu
50 g avocado
2 cups zucchini
Optional veggies
Grill or pan fry tofu with seasonings of your choice. Make zucchini into noodles and create a sauce by blending avocado/lemon/spices, so yummy and great hot or cold!
MEAL #4
3 tbsp chia seeds
1 cup sf cashew milk
Make into a chia pudding for dessert. Mix together with stevia/cinnamon/vanilla/cocoa (your choice!) and let sit in fridge to thicken 2-3 hours or overnight.
Devour!
Optional: 10 g net carb fromadditional veggies of your choice
MEAL #1
1 whole large egg
2 slices cooked bacon
2 cups spring mix
1 tbsp coconut oil
Make bacon/eggs into omelet/scramble/egg muffins or hard boil/cook in advance. Use oil for dressing or blend into a.m. coffee!
MEAL #2
3 oz boneless skinless chicken thigh
100 g avocado
1 tbsp olive oil
15 g sunflower seeds
200 g romaine lettuce
1/2 cup cucumber
1 oz red onion
Salad! Mix together with spices, vinegar or lemon, etc. for a super satisfying fat-fueled salad. Avocado can be blended with vinegar/citrus to make a creamy, dairy-free dressing.
*Protein is cooked measurements
MEAL #3
3 oz extra lean ground beef
1 cup spaghetti squash
1 tbsp olive or coconut oil
Make into meatballs/patties or pan fry with squash/spices for “meat sauce.” Add salsa, hot sauce, etc.
MEAL #4
2 PB Cookies (Click here for PB cookie recipe)
15 g coconut butter
1 cup SF cashew milk
Top with coconut butter, & wash it down with cashew milk (try adding stevia/vanilla for a creamy sweet treat, so nice!)
Enjoy!
Optional: 10 g net carb from additional veggies of your choice
Obviously 1500 calories isn’t going to be right for everyone, but I think this is a good middle ground that is easy to adjust depending where you need to be.
If you’re eating LESS than this, your calories are probably going to be adjusted in terms of fat.
Take some oils out and voila, your fat macros will be lower.
If you’re eating MORE than this, you’re likely going to adjust both protein and fat up.
This is easy, increase your protein serving sizes and add some extra fat via things like bullet proof coffee, homemade dressings, nuts/seeds, etc.
This is a great starting place that can be easily adjusted to work for you!
If you’re not even sure WHERE to start with macros, first start by figuring out your calorie intake based on your goals (there are lots of online calcs for this), then figure out what ratio of protein/fats/carbs is right for you.
I generally recommend a break down of around 70-75% fat, 20% protein, and 5% carbs as a starting point for keto and adjust from there.
Remember to ensure you’re getting lots of water and balancing your electrolytes through added salt/minerals when adjusting to keto to avoid the “keto flu!
I hope you love these keto meals as much as I do.
Don’t forget to tag me in your recipes @kyfitnessandnutrition and let me know if you have questions!
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BLT for breakfast, but with no carbs?
I’m in.
I’ll be honest, I was a bit skeptical about how this would turn out, the whole “bacon for bread” thing.
But it couldn’t have worked out better and I seriously didn’t miss the bread!
Isn’t it a thing of beauty?
The best part is that it’s much lower in calories than I originally expected despite the fat content
(nutrition information at the bottom!)
Ingredients:
-3 to 6 slices of bacon (6 if you want top and bottom “bacon bread”)
-tomato
-lettuce
-mayo (I use Kind Condiments homemade mayo)
Directions:
We start by making a bacon weave for our “bread” if you don’t know how to do this I’ll walk you through it!
1.Start by pre-heating your oven to 400 degrees
2. Cover a baking sheet in foil for easy cook/clean up (or put a baking rack on top of a pan instead)
3. Lay your bacon strips out and cut them in half
4. Place 3 of your now 1/2 length bacon strips side by side
5. Peel back the top of the middle strip into the middle of itself and add another strip horizontally (covering the top portion of the outer two strips) and then fold it back to lay flat
6. Now take the bottom end of the outer 2 strips and peel them back, folding them to their middle, adding another strip horizontally across, overlapping the middle strip
7. Replace the outer two strips, laying them flat over the slice you added across the middle and repeat the weave process once more to add a final strip across the bottom by folding up the middle strip and overlaying 1 more piece.
All together you will have used 3 whole slices of bacon (6 halves) to create a bacon weave that becomes your “bread!”
If you want top and bottom bread repeat this process again using another 3 full strips of bacon.
8. Once your weave(s) complete throw it in the oven for 25-30 minutes or until cooked through to your liking
9. Remove from the oven and let sit on paper towel to drain excess oil
10: Once moderately cool, top with mayo of choice (*cough* Kind Condiments *cough*)
11. Then the L (I used baby romaine hearts, perfect size!)
12. Then the T + salt and pepper!
13. Optional: Top with another piece of bacon-bread or get down with the open faced bread-less BLT
Either way, I highly recommend sugar-free ketchup for dipping, classic combo!
14. Thank me later for this amazing low-carb hack. JK, I didn’t invent the bacon weave, but I thank whoever did!
Nutrition:
For top and bottom “bacon bread:” 334 calories (13 p, 3 c, 30 f)
For open faced/bottom only “bacon bread:” 234 calories (7 p, 2 c, 22 f)
P.S. Find this on MyFitnessPal under “KY Breadless BLT” for easy tracking!
*These macros don’t include sugar-free ketchup, which would add 1 carb per tbsp
*Cooked bacon has less calories than what is listen on many packages (due to the fat that’s removed during cooking)- you often won’t notice it but some bacon packaging has the “cooked calories” beside the non-cooked!
Recommendations:
This obviously isn’t a super protein rich meal, but it would be a great addition to a dippy egg, or better yet make an egg sandwich and add some cheese if you prefer, a “denver” (cooked omelet sandwich) would be great with this too!
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I hope you love this as much as I do, it’s definitely going to be a part of my regular brunch routine from now on!
Tag me in your creations @kyfitnessandnutrition and let me know what you think!
XOXO
Kalli
GUYS I love cereal, do you love cereal?
What I don’t love is sugar laden cereal that spikes my blood sugar and makes me feel like crap.
Such a buzz kill, I know.
BUT, the good news is, I have a back up plan, a homemade super simple, sugar-free cereal that is suitable for almost ANY diet plan (or can be adjusted to be!)
Just look at it!
It’s so filling, packed with nutrients, and full of healthy fats and fiber. What more could you want?!
Ingredients:
-2 tbsp chia seeds
-2 tbsp hemp hearts
-1/2 oz raw almonds
-1 tbsp cacao nibs
-15 g toasted coconut/sugar-free coconut chips (Bulk Barn)
-2 tbsp unsweetened shredded coconut
-1 tbsp ground flax
-Dairy-free milk of choice (I prefer sugar-free cashew milk)
-Optional: berries of choice, other combinations of nuts/seeds (I love walnuts, pecans, pepitas, and sunflower seeds!)
Method:
Mix together, cover with nut milk of your choice, and that is literally it!
I pop mine in the freezer for a few minutes to let it get nice and chilly and allow the chia to thicken up a bit- I also love adding fresh or frozen berries (raspberries especially!) for a bit of added sweetness and flavor the milk with vanilla stevia drops to give that “cereal milk” flavor.
Nutrition:
This is a calorie dense meal for sure, but it’s a breakfast that will hold you over all day and is more than worth the calories. Think quality over quantity. These are QUALITY calories that are adding so much value to your day!
Calories: 629 (before milk/berries) 49 f, 4 net c (26.7 total, 22.7 fiber), 20 p
You can alter the calories by cutting the recipe in half or play around with other nut/seed combinations!
If you need more than 20 g of protein mix in a scoop of plant based protein (I recommend PEScience vanilla vegan)!
*Find this recipe on MyFitnessPal under “KY Keto Cereal” to track it easily!
Don’t forget to share your creations with me- tag me on Instagram @kyfitnessandnutrition
Enjoy! XOXO
PB cookies are a classic, BUT usually not something we can eat day to day and still stick to our health and fitness goals.
Good news, these PB cookies can totally be worked into any diet (if you’re peanut free sub nut or seed butter of your choice) & they won’t leave you feeling the cookie regret afterwards.
Not only are they “diet-friendly,” they are a breeze to whip up and you likely have everything you need on hand!
(If that’s not an excuse to make cookies, I don’t know what is!)
Look at these babies!
P.S. Highly recommend a side of cashew milk with vanilla stevia drops, so good
Ingredients
-1 cup natural peanut butter (or alternative nut/seed butter of your choice)
-1 whole egg
Those are the “needs” for this recipe, from there you can add
-salt (to taste)
-stevia (or sweetener of your choice- to taste)
-vanilla to taste
-add ins: optional!
Method:
Mix nut butter, egg, and remaining ingredients together, form into cookie (I make 10) and bake for 10-12 minutes at 350.
If they are too soft you can continue to bake them, but I recommend under-cooked v.s. over as they will get crumbly!
Store in the freezer until ready to eat- but it is unlikely they will last that long 🙂
I love them straight out of the freezer!
Nutrition:
Find this recipe on MyFitness Pal under KY 2 Ingredient PB Cookies
Recipe makes 10
For 1/10 cookies: 151 calories , 11.7 g fat, 4.8 c (1.6 fiber), 7 protein
*to lower the carb count choose a lower carb nut butter of your choice*
Don’t forget to tag me in your creations @kyfitnessandnutrition
Happy Baking! XO
We’ve all had cured foods like deli meats and pickles, but have you ever had a cured egg yolk?
Probably not, because it sounds a little crazy, but it’s a great addition to salads, pastas, or as a snack and so easy to prepare!
Here’s what they look like after curing- crazy right?! They look (and feel) a lot like fuzzy peaches IMO.
Here’s what I did with them the first time I tried them!
I added them to a quick and easy zucchini pasta (I will include this recipe below), they have a rich nutty, almost cheesy flavor and made a great flavor addition- not to mention I think they make it look a little fancy 😉
Cured Egg Yolks
Ingredients:
-whole eggs
-loose salt (as in not in a grinder as you need a bunch!)
Method:
Nutrition: (using large egg yolks) for 1 cured yolk
54 calories (4.5 f, .6 c, 2.7 protein)
Bonus Recipe: Zucchini Pasta
I feel bad even calling this a recipe, because it really is so simple, but here goes!
Ingredients:
-zucchini
-ground meat of choice (optional)
-jarred or homemade tomato sauce (I use Classico Tomato basil in a pinch)
-veggies of choice
-cured egg yolks (optional, but recommended)
-cheese or nutritional yeast (again, optional, but worth it)
-spices of choice
-oil of choice (I use olive)
Method:
That’s all it takes and it is SUPER quick and easy to throw this meal together, a great low-carb option for anyone.
If you make these recipes don’t forget to tag me on Instagram @ifbbprokyfit so I can share your creations!
Happy, healthy cooking! XO
I love chocolate. I also love avocado.
I usually don’t like the two together, BUT avocado ice cream and now avocado brownies are an exception to that generally safe to follow rule.
The avocado creates a great moist base for this low-carb, keto-friendly, paleo-friendly, gluten-friendly, basically all things friendly, high flavor brownies that can fit into almost any nutritional approach.
Don’t let the avocado scare you, I promise you won’t be able to taste it!
Here’s what you need!
Wet Ingredients:
-2 whole ripe avocados (the softer the better, but still green of course)
-1 tsp vanilla
-4 tbsp cocoa powder
-3 tbsp coconut oil
-2 whole eggs
-100 g 100% Baker’s chocolate (you can adjust this to a lower cacao if you prefer, it will increase carbs)
-Optional: shredded coconut, sugar-free chocolate chips, or nuts of choice
Dry Ingredients:
-90 g almond flour
-1 tsp baking powder
-1/2 tsp salt
-1 cup artificial sweetener or equivalent stevia (sweeten to your liking, you will need a lot of sweetener to cut the bitterness of the cocoa/dark chocolate, but it’s totally worth it)- I’m a batter tester, so sue me! (P.S. in my 26 years I’ve yet to acquire salmonella… knock on wood) so I recommend tasting/sweetening as you go!
I personally adjust the salt as I go too, the salt enhances the sweetness and chocolate flavor!
Optional Toppings:
Coconut Cream: put a can of full fat coconut cream in the fridge overnight, open the can and spoon off the thick cream on top- mix smooth (optional add vanilla/sweetener) and top your brownie, I like it straight up!
Almond butter (or nut butter of choice): make your own or use jarred, to thin it out mix a bit of coconut oil
Cream Cheese Icing: cream cheese, vanilla, and sweetener make a super easy and amazing icing for this!
Whipped cream: classic- full fat whipping cream with vanilla and stevia, whip it up and try not to eat it all 😀
Naked- still a great choice, they are moist enough that they are totally delish on their own!
Method:
Store in the fridge and ENJOY!
Adapt it as you go, I like lots of salt and sweetener and top them with something different every time depending on how I feel. Pro Tip: Have a glass of iced cashew milk with vanilla stevia drops on the side!
You’re welcome! 😉
Nutrition (for brownies only) – cut into 16 pieces:
133 calories (srsly, for a brownie? I’ll take it!)
10.5 f, 6.5 carbs (4.5 fiber) for 2 net carb, 3 protein
Please Enjoy! Let me know if you like them and tag me in your creations on Instagram @ifbbprokyfit
XO
Kalli
Ice cream is by far one of my favorite things, especially in the summer.
However- dairy bloat, sugar slumps, and crazy amounts of calories to enjoy said ice cream are not!
Cue avocado ice cream!
You don’t even taste the avocado, it just adds a thick, creamy, rich base for your “nice-cream” and makes for a great dupe!
Not only is this recipe a great low calorie, sugar-free treat, it’s a nutritional powerhouse packed with healthy fats and antioxidants from the cacao powder and can be bumped up even more with the toppings you choose!
Ingredients: Makes 1 Serving
-1/2 of a large avocado or 100 calories avocado (frozen or fresh)
-3 tbsp cacao powder (adjust to preference)
-stevia to taste
-ice (about 1 cup)
-sugar free cashew milk or non-dairy milk of choice
Method:
Add avocado to the blender, followed by cocoa powder, stevia, and ice. Add your choice of liquid to blender (bring almost to the top of ice) and blend until smooth. That’s it! I just a bullet sized blender which is perfect for 1 serving. Top with your favorite healthy toppings like almond butter, toasted coconut, shredded coconut, and cacao nibs!
*Tip: for chocolate mousse omit ice and lessen the liquid quantity, blend and voila!*
Nutrition:
312 calories (before toppings)
24 f, 6 p, 2 net c (18 c, 16 f)
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Let me know if you try it!
Tag me at @ifbbprokyfit
xo
