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Keto Meal Prep Breakfast Ideas!

1 PUMPKIN SPICE LATTE OVERNIGHT “OATS” 

  SERVES 2 
PREP TIME: 5 minutes, plus 8 hours to soak (not including time to brew coffee) 
COOK TIME: — 
Missing your oat-filled bowls of overnight oats? If so, you’re going to love this keto-friendly, low-carb, Paleo version! Made  perfect with hulled hemp seeds (aka hemp hearts), these grain-free breakfast bowls are a total win in my book. Just soak the  ingredients overnight, as you would with oats, and enjoy in the morning, adding an extra splash of milk before consuming. If  you have pumpkin pie spice kicking around, feel free to replace the individual spices with ¾ teaspoon pumpkin pie spice. 

 ½ cup (75 g) hulled hemp seeds 
⅓ cup (80 ml) milk (nondairy or regular), plus more for serving 
⅓ cup (80 ml) brewed coffee (decaf or regular) 
2 tablespoons canned pumpkin puree 
1 tablespoon chia seeds 
2 teaspoons erythritol, or 3 drops liquid stevia 
½ teaspoon vanilla extract 
½ teaspoon ground cinnamon 
¼ teaspoon ground nutmeg 
⅛ teaspoon ground cloves 
Pinch of finely ground sea salt 
TOPPINGS (optional): 
Chopped raw or roasted pecans 
Ground cinnamon 
Additional hulled hemp seeds 
Toasted unsweetened shredded coconut

1. Place all the ingredients in a 12-ounce (350-ml) or larger container with a lid and stir until combined. Cover and set  in the fridge to soak overnight, or for at least 8 hours. 
2. The following day, add more milk until the desired consistency is reached. Divide between 2 small bowls, top as  desired, and enjoy.

STORE IT: Keep in an airtight container in the fridge for up to 3 days. 

make it COCONUT-FREE: 
Do not use coconut milk or top with shredded coconut. 
make it DAIRY-FREE/VEGAN: 
Use a nondairy milk. 
make it NUT-FREE: 
Use coconut milk or a seed-based nondairy milk. Do not top with pecans.

Per serving, made with full-fat coconut milk, without toppings:   
calories: 337 | calories from fat: 240 | total fat: 26.7 g | saturated fat: 9.6 g | cholesterol: 0 mg
 sodium: 89 mg | carbs: 9.4 g | dietary fiber: 6.8 g | net carbs: 2.6 g | sugars: 1.4 g | protein: 15 g

2 HEY GIRL

  MAKES one 12-ounce (350-ml) serving
 PREP TIME: 1 minute (not including time to brew coffee)
 COOK TIME: — 
I make this drink when I need a strong pep in my step come morning time. If you like the idea of exogenous ketones and  are interested in learning how to incorporate them into your daily routine (aside from just adding them to a glass of water),  this recipe is a perfect template. If you’re looking for a good exogenous ketone brand, Perfect Keto is one that I trust.  Exogenous ketones have a slightly sour taste, which is why this recipe has a touch of sweetener and vanilla extract to offset  the flavor.


What is cordyceps? It’s a type of fungus that can aid in the reduction of inflammation and leaky gut symptoms, improve  athletic performance, and assist with detoxification. If you’ve always been curious about how to incorporate it into your keto  diet, drinks like this and fat bombs are great ways. If you have no interest, simply omit the cordyceps. The flavor is really mild,  so leaving it out it won’t affect the end result. 

1¼ cups (300 ml) brewed coffee (decaf or regular), hot 
2 tablespoons full-fat coconut milk 
2 tablespoons coconut oil, unflavored MCT oil powder, or ghee 
2 tablespoons collagen peptides or protein powder 
1 teaspoon erythritol, or 2 drops liquid stevia 
½ teaspoon exogenous ketones 
¼ teaspoon vanilla extract 
0.1 ounce (3 g) cordyceps (optional) 

1. Place all the ingredients in a blender or food processor and blend for 20 to 30 seconds, until incorporated.  Alternatively, place all the ingredients in a stainless-steel bottle or Thermos, seal, and shake for 10 seconds. 
2. Transfer to a 12-ounce (350-ml) or larger coffee mug. Best enjoyed immediately. 

STORE IT: If there are leftovers or you need to make the drink ahead of time, store it in an airtight container in the fridge  for up to 3 days. When ready to enjoy, give it a little shake and drink it cold or follow the reheating instructions below. 
REHEAT IT: Transfer to a 12-ounce (350-ml) or larger microwave-safe mug and microwave for 1½ minutes, or place in a  saucepan, cover, and reheat over low heat for 5 minutes. 

make it AIP/LOW-FODMAP: 
Do not use ghee. Opt for stevia. 
make it DAIRY-FREE: 
Do not use ghee.
 make it VEGAN: 
Do not use ghee or collagen. Opt for a plant-based protein powder. 
make it VEGETARIAN: 
Do not use collagen. Opt for a plant- or egg-based protein powder.

Per serving, made with coconut oil and collagen, without cordyceps:
calories: 334 | calories from fat: 259 | total fat: 28.8 g | saturated fat: 24.9 g | cholesterol: 0 mg sodium: 224 mg | carbs: 0.4 g | dietary fiber: 0 g | net carbs: 0.4 g | sugars: 0.3 g | protein: 18.5 g

3 ROCKET FUEL HOT CHOCOLATE 


MAKES two 10-ounce (300-ml) servings 
PREP TIME: 5 minutes 
COOK TIME: — 
This drink is so rich and perfect that a full batch is best shared with a friend. Or save half for the next day!

2 cups (475 ml) milk (nondairy or regular), hot 
2 tablespoons cocoa powder 
2 tablespoons collagen peptides or protein powder 
2 tablespoons coconut oil, MCT oil, unflavored MCT oil powder, or ghee 
1 tablespoon coconut butter 
1 tablespoon erythritol, or 4 drops liquid stevia 
Pinch of ground cinnamon (optional)

1. Place all the ingredients in a blender and blend for 10 seconds, or until the ingredients are fully incorporated. 
2. Divide between 2 mugs, sprinkle with cinnamon if you’d like, and enjoy! 

Replace the cocoa powder with carob powder. 
Do not use ghee. Opt for stevia. make it DAIRY-FREE: 
Use a nondairy milk. Do not use ghee. 
make it VEGAN: 
Use a nondairy milk. Do not use collagen or ghee. Opt for a plant-based protein powder.
make it VEGETARIAN: 
Do not use collagen. Opt for a plant- or egg-based protein powder.

STORE IT: Keep in an airtight container in the fridge for up to 3 days. 
REHEAT IT: Transfer to a 12-ounce (350-ml) or larger microwave-safe mug and microwave for 1½ minutes, or place in a  saucepan, cover, and reheat over low heat for 5 minutes. 

Per serving, made with lite coconut milk, collagen, and coconut oil:   
calories: 357 | calories from fat: 222 | total fat: 29.3 g | saturated fat: 25.8 g | cholesterol: 0 mg sodium: 144 mg | carbs: 11 g | dietary fiber: 4.1 g | net carbs: 6.9 g | sugars: 1.1 g | protein: 12.5 g 

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