Weekend Eats with KtO_ Keto


I finally took the time to do a full weekend of eating video and I really enjoyed putting the time and effort into it! I breakdown what types of foods I use to hit my macro goals, in order to keep the video time from running too long I’m making this detailed blog post on each days exact macros.

I really hope someone enjoys this video, it was a real labor of love!


Breakfast 09/03/16

Pizza Breakfast Omelet – The omelet is made using three large eggs that have been whisked with Italian seasoning, garlic salt, red pepper flakes & pepper. The filling is 50 g of green bell pepper, 25 g of onion, 1/4 tsp garlic, 1 oz of diced pepperoni, 2 tbsp of marinara and 2 oz of shredded mozzarella. To keep the omelet from sticking to the pan I cooked it in 1 tbsp of butter.

kcal – 663  protein – 42g  fat – 50g  carbs – 10g  fiber – 2g  NET carbs = 8g



Dinner 09/03/16

Mississippit Pot Roast with garlic & herb cauli mash – The roast was left over from earlier in the week, you can see a recipe video for it over on my YouTube Channel. I paired it with a creamy cauli mash that was made with 85g of cauliflower, 1/2 tbsp of butter and 2 tbsp of garlic & herb cream cheese.

kcal – 514  protein – 44g  fat – 32g  carbs – 9g  fiber – 1g  NET carbs = 8g



Breakfast 09/04/16

Black Coffee, Bacon & Eggs – pretty self explanatory on this one… The few carbs in this one came from the type of thick cut bacon I was using.

kcal – 482  protein – 28g  fat – 39g  carbs – 4g  fiber – 0g  NET carbs = 4g



Lunch 09/04/16

Small Shrimp Party Platter with homemade Cocktail Sauce – The platter is store bough and contains two servings of boiled tail on shrimp. The cocktail sauce was made by mixing 2 tbsp of Heinz reduced sugar ketchup with 1 tsp of horseradish, I didn’t end up using all of it but left the full amount logged in my MFP diary.

kcal – 180  protein – 41g  fat – 0g  carbs – 3g  fiber – 0g  NET carbs – 3g



Dinner 09/04/16

Minute Cinnamon Flax Bread – The flax bread is made by mixing 2 tbsp of melted butter, 1/4 cup ground flax, 1 egg, 1/4 tsp baking powder & I decided to go the sweet route with 5 drops of vanilla stevia, 1 tsp cinnamon, a splash of maple extract and 1/2 tbsp of swerve. Put in a microwave safe container and cook for 1-1.5 min, remove with caution because it will be hot and add desired toppings. I went with 1 more tbsp of butter, 1/4 cup of sugar free syrup and 1 crumbled slice of thick cut bacon for a sweet and salty dynamic.

kcal – 585  protein – 17g  fat – 50g  carbs – 12g  fiber – 8g  NET = 4g


I hope someone enjoys this video and I hope to make these at least twice a month!


Until my next post just remember,

Hydrate. Satiate. Celebrate!


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