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- Hey, Munches, welcome to the channel!
If you're new, or if you've been with me for a while,
I'm Alyssia.
All month long we are focusing on meal prep,
and today I have got a Keto meal plan for the week
to give anyone looking for some lower-carb options
some inspiration and ideas.
Keto requires a lot of intention, and planning as a must.
Meal prep in some way is key to sustainability,
but it doesn't have to be as time intensive
as you might think,
and today I'm gonna show you some ways to simplify.
Today's video was made possible by Thrive Market!
They have become my favorite online marketplace
not only because their healthy products are offered
25 to 50% below traditional retail prices,
but also because they have so many unique healthy finds!
They really are on a mission to make healthy living easy,
and affordable for everyone.
You'll see some of my favorite products today,
and I have an offer for you
to get an extra 25% off of your first purchase,
and a free 30-day trial.
The link to get that deal is in the description box below.
I'm sharing a Keto meal prep
that covers breakfast, lunch, and dinner for one person
for four week days.
I think that part of what makes meal prep sustainable
is not overdoing it.
So, if you make more food than you eat,
you waste the food, you waste money,
not to mention you waste time and energy prepping,
and it's frustrating.
So instead, if I anticipate one week day
where I can, you know, get lunch or dinner out,
I feel more encouraged to stick with what I've prepped
for the week.
For breakfast, I barely have to prep at all
for this Mocha-Nut Smoothie.
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It starts with coconut milk.
Thrive Market's is great quality and ethically sourced,
and literally half the price of my grocery store.
For the shake,
I like to freeze the coconut milk in an ice cube tray,
and use that instead of regular ice cubes.
This adds creaminess rather than icy wateriness.
The shake also uses Garden of Life Keto Meal Shake
in chocolate flavor, which I got on Thrive Market,
and they actually offer it at a lower price
than the Garden of Life website.
This shake is not a protein shake,
although it does include protein.
It's really designed for a high-fat, low-carb diet
containing 70% fat, 23% protein, and only 7% carbohydrates.
It is perfect for busy mornings
when I don't have time to cook,
and I wanna make sure
that I'm getting a solid fat to carb ratio
to keep me in ketosis,
or to just be carb conscious in general.
So, the chocolate contributes to the mocha,
but of course, that also means we need coffee.
Thrive Market's coffee beans are so affordable,
they're organic and ethically sourced.
The French Roast blend I like is from Peru.
It's great hot, but I what I like to do
is save the leftover from my brewed pot during the day
and use it in a cold shake.
Okay, so to make the shake,
I simply blend those coconut milk ice cubes,
cold coffee, a scoop of the chocolate Keto Meal,
and a bit of cashew butter.
I also have to take a second to brag
about Thrive Market's cashew butter.
So, their cashew butter has been my favorite,
in terms of taste, for a long time,
and it is lower in price, which is nice
because cashew butter can be expensive.
But, they recently started selling it in these pouches.
Oh my gosh, brilliant!
Why doesn't everyone do this?
When nut butter is clean,
and without hydrogenated oils and filler ingredients,
it tends to separate,
and mixing it up in the jar can be a headache,
not to mention an arm workout.
But, packaging it in these pouches makes it so easy
to knead and integrate
rather than stirring and stirring endlessly.
Genius, seriously.
The shake only needs those four ingredients,
but it is so satisfying!
The mocha flavor is obvious.
Coffee and chocolate both can't be missed,
and the coconut milk and cashew butter
help make it rich and satisfying.
I get my coffee and my fat in,
but as a satisfying and delicious shake
rather than hot coffee.
It's a nice change.
So, breakfast is easy to whip the day of
with minimal preparation at the beginning of the week.
If you're strictly a hot coffee person,
or if you want a hot coffee and the shake,
Thrive Market also offers options
like this Keto Coffee Creamer
which is coconut milk-powder based,
and easy to mix in with MCT oil already in the mix.
Also, if you do wanna learn more about Keto and ketosis,
I have a couple of videos that I'll link in the description
that do some explaining.
Next, lunch!
It is about as easy as can be, too, a Kale Cobb Salad.
Now, I was never a salad person,
but a few months ago I went on a retreat
where I ate salad every day for 10 days,
and I realized that if you do it right,
a salad can actually be super tasty.
I am starting with kale.
Feel free to buy larger bunches and save a buck.
It is easy to chop off the stem and cut into pieces,
but I bought mine washed and ready
to simplify my meal prep.
Kale will last you a week for sure,
longer than many other greens,
so it is great for prepping in advance.
Prep your other ingredients.
I use rotisserie chicken,
which I pulled off the chicken already cooked.
This is one of my favorite ways
to use protein for meal prep because it's already cooked,
and cooking protein
is typically the most time consuming part.
I also cooked up some chopped bacon
which takes just a couple of minutes,
as well as hard-boiled eggs.
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Cherry tomatoes.
Now, if you can find smaller ones, don't cut them in half.
This is gonna help the salad last the week.
Also some blue cheese, and green onion.
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That all gets mixed together with a bit of salt and pepper.
I also have avocados on hand,
but I don't add them until the day
that I'm going to eat the salad.
For a dressing, most people prefer
either a ranch or a vinegarette for Cobb salad.
I am making the best of both
by using Tessemae's Ranch Vinaigrette.
This is one thing I love about Thrive Market.
They have so many dressings and sauces and marinades
that are healthy.
It's hard to find healthy dressings and sauces usually,
and sure, homemade is great,
but it takes more work to find or develop recipes,
and often the store-bought ones just taste better.
This particular dressing is Keto, organic,
gluten-free, dairy-free, Whole30 approved.
Yes, it actually has no added sugar, and it's Vegan.
And, Thrive Market makes that super clear
on its product page, which I also love.
It's a tasty dressing.
It's lemony, citrusy, and herby.
It has ranch seasonings and herb flavor
without the dairy or creaminess.
I store the kale in separate compartments
from the rest of the salad ingredients,
and individually pack the dressing
so I can add it at the time of eating
so all of my components stay as fresh as possible
while also being prepped in advance.
That's it!
A classic Cobb, but with kale.
The beautiful thing about a Cobb salad
is that it's already higher in fat
and lower in carbs typically if the dressing is right,
so you don't really need to make many compromises
with the traditional Cobb to enjoy it on Keto.
You still get the crunchy textures,
the richness from the avocado, the saltiness from the bacon,
the sweetness from the tomato,
and the bite of the blue cheese.
It's definitely a win!
The last meal of the day, dinner.
This month I have been sharing ways
to keep dinner versatile
with my 3-2-1 Meal Prep dinner system.
Pretty much, you start with three ingredients
to inspire you, a protein, a vegetable, and a carb
for a well-balanced meal,
and then you use those three ingredients two different ways
so that you can have some variety in you dinners,
and you don't have to eat the same thing everyday.
The entire prep for dinner should take less than one hour,
and today it takes way less.
Our three ingredients today
are chicken thighs for our protein,
broccoli for our veggie,
and since this is a Keto meal prep,
our carb is really a carb substitute, shiritaki noodles.
Shiritaki noodles are gluten-free, grain-free,
soy-free, and vegan
made from the konjac yam.
These are only 10 calories per serving,
and they can be appropriate for Keto,
but also for anyone who may be looking
for a pasta substitute.
Thrive Market has their own brand of shirataki noodles
in different pasta shape varieties
like angel hair and fettuccine,
and they are literally half the price
of everywhere else I've seen.
They're actually ready to eat out of the bag,
but I'm going to show you how to make them taste the best
in two different meals,
a Thai Curry Chicken and Noodles,
and a Chicken Fettuccine Alfredo.
I recommend storing the sauce and other components together,
but not adding the noodles until the day of eating
in order to keep them fresh and prevent from getting gummy.
But, you can prep the noodles on meal-prep day,
and store them on their own
so that you cut down on a step during the week.
My preferred way to prep these noodles
is to drain and rinse them thoroughly in cold water.
Warning!
Shiritake noodles, in any form and any brand,
are stinky out of the package,
but rinsing them gets rid of that.
For the fettuccine, I decided to try the regular kind,
but also the spinach, why not?
After draining, add a bit of cooking fat of choice
to a saucepan.
I used this Duck Fat which I got from Thrive Market.
What a cool ingredient.
It is so rich and flavorful.
I love finding these items to test and experiment with,
but you can use any oil or fat you prefer, of course.
Add the noodles, and cook for about five minutes
tossing with some tongs.
Now, the goal is to get as much of the liquid evaporated
from the noodles as possible
so that they're not slimy at all.
Store the noodles until you're ready
to enjoy during the week.
I did the same with the angel hair shiratake noodles
for the second dish to give a little bit more variety.
Separately, I heat some Thrive Market Ghee on the stove,
followed by onion.
Once tender, add chopped chicken thighs.
Cook completely, tossing as needed, and allowing to brown.
Remove the chicken, and set aside.
You can add a bit more fat if needed,
and then cook your broccoli.
I chopped the florets small for these recipes.
Cook over a medium heat, and steam with the lid covered.
Then divide the broccoli into two pans,
and divide the cooked chicken evenly into each.
Now, we can add the sauces.
To keep it simple, I took advantage, once again,
of all of Thrive Market's sauce options.
I love how you can search by dietary preferences
and health values.
So, Paleo, gluten-free, vegan, Keto, and more.
You can actually shop over 80 qualities.
They have so many low-carb and clean choices,
it's like I can experiment with something new every time.
With this order,
I went for Yai's Thai Yellow Thai Coconut Curry.
Simple ingredients, it's actually Whole30,
Keto, glute-free, Paleo, and vegan.
For the second dish,
I tried a Primal Kitchen's non-dairy Garlic Alfredo Sauce.
Very clean as well.
The base is actually cashew butter.
It's hard to do Alfredo without dairy,
but this is pretty good.
I like the garlic, it was a bit lemony,
and I wanted more of a cheesy flavor,
so I thinned it out with bone broth,
a clean option from Thrive Market, one of their many broths,
and then I also added some nutritional yeast, yum!
If you needed this recipe completely plant-based,
you could use any broth,
it doesn't have to be bone broth, of course.
I took each mixture of broccoli and chicken on the stove,
and added the sauce.
The coconut Thai curry to one,
and the dairy-free Alfredo to the other.
I stored those for the week separate from my noodles,
and my meal prep is done in no time!
When I want dinner,
I simply heat up the noodles and the sauce
over the stove or in the microwave,
season it with salt if needed, and it's ready to go.
It is so cool how different these dinners are
even though they used the same main ingredients.
And it's all so simple thanks to the sauces.
The coconut Thai curry is flavorful without being spicy.
Honestly, I could throw this sauce on anything
for a quick week-night dinner, and be happy with it.
It's totally a win.
The Alfredo was satisfying and comforting.
The fettuccine shaped noodles were a nice addition
to complete the dish,
and it's crazy that these contain zero grams of net carbs.
Nuts!
And, that is my meal prep.
Pretty much anytime I order from Thrive Market now,
I also get the raw macadamia nuts, I'm obsessed!
They're more affordable than from my grocery store,
and they actually taste so much better.
They're my favorite low-carb snack
because they keep me satisfied,
as do all of these easy meals.
It's minimal prepping over all,
but it really sets me up for the week,
and offers variety and sustainability too.
I hope you can find some new ideas and inspiration
for your own journey.
My link in the description
will give you an additional 25% off
your Thrive Market order.
So, that's 25% off on top of the already low prices,
plus a 30-day free trial,
and Thrive Market offers free shipping
on all orders over $49.
I hope that you'll take a minute to browse
because it is so fun.
If you're already a Thrive Market member,
remember that they offer a daily deal,
so that's discounts and gifts every single day
that can be found on the Thrive Market homepage
when you're signed in.
Super cool.
I will link some of my low-carb and Keto videos
in the description if you're looking for more inspiration.
I'll be back all month long with more meal prep ideas,
so I'll see you next week, and remember,
it's all a matter of Mind Over Munch.
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