Keto/Low Carb Healthy Meal Prep For the Week! - Mind Over Munch
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- čas přidán 1. 07. 2024
- After my recent Keto 101 video a lot of you have asked for more low carb recipes- I’ve got tons to come, but here’s my very first LOW CARB MEAL PREP! I hope you enjoy!
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STUFF From this video:
► T-FAL FLAT PAN FROM COOKWARE SET: amzn.to/2rV0ZI6
► HOT PLATE: amzn.to/2rb0OUl
► OXO ICE CREAM SCOOP: amzn.to/2u6CsAo
► EGG CUP TUPPERWARE (SANDWICH SIZE): amzn.to/2x76ntq
► BLUE COOKWARE SET: amzn.to/2sJysCh
► IMMERSION BLENDER: amzn.to/2x7aJAR
► PANINI PRESS: amzn.to/2t6U3Ec
► 8OZ MASON JARS: amzn.to/2x6QH9O
► 4OZ MASON JARS: amzn.to/2x7amqc
► ROUND MEAL PREP CONTAINERS: amzn.to/2x6OJX0
► PILI NUTS: amzn.to/2wppo83
► MINI MUFFIN SILICONE LINERS: amzn.to/2wjE6PC
► SMALL COOKIE SCOOP: amzn.to/2gkNA43
RECIPES
► BACON CHEDDAR EGG CUPS: bit.ly/2f7Fjki
► FAT BOMBS: bit.ly/2eJxP68
► OLIVE OIL MAYO:
3 egg yolks
1 Tbsp apple cider vinegar
1 lemon, juiced
1 tsp Dijon mustard
1 cup light olive oil (use LIGHT olive oil, not extra virgin!)
salt, to taste
pepper, to taste
Separate egg yolks and place in a mixing bowl or measuring cup.
Add remaining ingredients. Add salt and pepper, to taste.
Use an immersion blender to pulse mixture until well-integrated and thickened.
Place mayo in a jar and store in the refrigerator for up to 1 week.
Yields ~1½ cups homemade olive oil mayonnaise.
Per 1 Tbsp, yields 24 servings
87 cal | 10F | 0.2C | 0.3P
0 fiber | 0.1 sugars | 0.2 net carbs
► BEEF & BROCCOLI BOWL:
Bowl:
1.5 Tbsp grass-fed butter, coconut oil or ghee
2 tsp garlic paste
1 tsp ginger paste
1 lb organic ground beef
4 cups broccoli florets
4 cups cauliflower rice
Sauce:
2 Tbsp coconut aminos or soy sauce
1 Tbsp sesame oil
1/4 tsp salt & pepper
1/4 tsp red pepper flakes (to taste)
Toppings:
½ avocado, sliced
sesame seeds
2 green onions, finely chopped
anything else you prefer!
Add butter, ghee, or coconut oil to a pan over medium-high heat and allow to melt.
Add garlic and ginger paste. Cook until fragrant.
Add beef and cook until no longer pink.
Add broccoli florets and cauliflower rice. Season with salt & pepper. Mix to combine.
Cook until broccoli is bright and vibrant and cooked through to your liking.
Lower the heat and add your sauce ingredients. Toss to coat and season to taste.
Store in the fridge, or freeze if desired!
Enjoy warm, topped with avocado slices, sesame seeds, and green onions-or your favorite toppings!
If meal prepping for the week, double this recipe!
Yields 4 meals (~6 oz per meal).
Nutrition provided for beef & broccoli bowl with cauliflower rice, excluding optional toppings.
Per meal:
383 cals | 26F | 11C | 24P
4 fiber | 7 sugars | 7 net carbs
► DIY ZESTY CILANTRO LIME DRESSING:
½ jalapeno, seeded if desired
1 clove garlic
1 lime, juiced
pinch of salt
½ cup cilantro
1/3 cup extra virgin olive oil
Add all ingredients to the jug of your blender. Blend until smooth.
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> bacon cheddar egg cups 1:13
> beef & broccoli bowl with cauliflower rice 2:14
> olive oil mayo 3:35
> wasabi mayo on salmon 4:22
> zesty cilantro lime dressing 5:07
> maple nut fudge fat bombs 6:34
thanks for the help it really helped
@@anonymousvideostar2075 😏
I have had a TON of requests for low carb recipes, so here’s my first low carb meal prep! Whether you’re on a keto lifestyle or not, remember that you can take these recipes and make them your own to suit your needs and preferences :)
Thanks for your great help ❤️❤️❤️
Mind Over Munch delicious
Mind Over Munch thank you so much for making this video. I am really loving this diet but its help to have meal ideas. Thank u so much all you do!
Thank you so much for this video and the one a couple weeks ago! I just started keto as a way to help with weight loss and having some meal prep inspo is the perfect way to not listen to the cravings when you're first starting. Love your channel so much!
is it possible to be keto and vegan.
I've been doing Keto for a month now and I've lost 20 pounds and I feel amazing!! I'm going to try some of your recipes!
congratulations!!
What's your physical activity like?
Wait how I really need to lose 20 pounds in 1 month can you tell me what you ate did??
I love that you take a whole foods approach to a keto meal prep. 🙌🙌🙌
:) Thank you!
So glad you are doing these low carb/ Keto videos. I'm currently on a Keto diet and needed some inspiration. Please keep these types of videos coming.
awesome, thanks!!
Thank you so much for these easy recipe's my doctor wants my hubby n I to start doing low carb meals more often per week these will be enjoyable to make n eat. Tyfs
So thankful for you and your team! Can't wait use these ideas for my next meal prep!
hello! LOVE this keto meal prep! more keto and low carb meal prep videos and recipes please! thank you! I've been following Mind Over Lunch for a few years and I love how far you guys have come! the creative intros and new graphics/animations you have are great!
Yessss. I really needed something like this. Even though I have not gone the deep dive of an actual ketogenic diet ( I'll eat beans and carbs in vegetables), I have experimented with reducing and cutting out carbs and sugars in my diet and do notice a better physical difference more so than just counting calories, it is easier for me to keep up with.Especially with a history of diabetes in my family, what I have read up on my body type and the way my body holds onto and distributes weight it has been something I wanted to figure out how to do but always struggled with my office job work schedule and cooking. Thank you!
So glad you are figuring out your way :) thanks!!
You prep your keto/low carb meals like a keto pro who has been doing this for a living for years. Wow!
:) Thank you!
thank you SO much for doing keto recipes!! Keep them coming please
The way you explained the importance of the coconut oil was stellar. The best explanation of the hundreds that I have watched. I got it! This was very helpful and I appreciate your craft and knowledge.
thank you! I appreciate it :)
Thank you so much. I needed a video like this. You are awesome!!!
I do not know if I love more your recipes, the edition of your videos, your way, that you listen to us, that you reply us or the whole all! Thanks a lot once more. Great video, great all!
:) Thank you so much!
Awesome vid. I’ve been following many tips and recipes and you just brought something new. Thanks! Starting to follow your channel from Brazil!
Thank you so much for posting this video. I would love to see more recipes like this. I love the keto inspired recipes!
awesome, more to come!
wish i could LOVE your videos instead of just liking them! you're so amazing and make everything so easy and clear to understand! the mayonnaise is my biggest take away from here. THANK YOU!! 😁💜
thank you so much!!
Thank you, thank you, I am planning on changing my lifestyle to keto lifestyle and these recipes look awesome 👏🏼.
thank you!
thank you so much!! definitely gonna try these 😍
great video Alyssia. hats off to your creativity in making the intro.
Thank you, thank you, thank you......this is my Favorite yet, now I have a meal prep I can look forward to with no changes.
Thank you!!
Everytime I watch one of your vids I think to the scene in the movie "Waiting" where Ryan Reynolds gets told off by Anna Faris & says under his breath "God I love her!" You are so good at what you do Alyssia! You always get straight to the point, keep me engaged, & I learn something every time I watch. Well done, thank you!
LOL! Omg this made my day, thank you so much!! :)
Told off or pulled off? Lol
i love how straight to the point you are
Amazing mealprep, thank you so much!
The timing on this video couldn't be more perfect! I am looking to start a low carb diet and I had no idea where or how to begin! Thank you!!!
thank you! best of luck! Check out my keto 101 video for a good intro :)
Karrie Curtis If you're looking to go keto, make sure you read up on things like salt intake (it needs boosted a LOT), electrolytes, magnesium, etc, to keep healthy and, hopefully, avoid "keto flu."
I have been soooo waiting for this!! I know I'm being greedy but I already want more Keto videos!
:) More to come!! thanks!
Yes!!! Thank you for doing this and making it paleo as well!! More of these please Keto/paleo please!
My pleasure, so glad you enjoyed!! :)
Another awesome video! Thanks so much, these ideas for meal prep are fantastic!
thank you!
Love Ur intros and videos so much Ur such an amazing insparation .
thank you!
I hope you do something like healthy/vegan recipes for students who's budget is so little. Great video as always!!
thank you!
Gav Flora yess i'd love to see this kind of video!
Vegan is poison.
Hi, I've watch many of keto prep guides and recipes videos on CZcams. Your's is the only one that uses the healthiest Keto options available. All the ingredients have been backed up elsewhere with good science facts so I'm definitely going to try some out with my prep. As always, videos are well edited and put together. Thanks.
Love the low carb ideas. Thank you
Oh my goodness! Doing this meal-prep asap. Looking forward to more Keto meal-preps! Already lost 25 pounds from keto, but I'm losing ideas and inspiration. So thanks a bunch for this
Awesome! Congratulations :)
BunnieButt really!! How long did it take you to lose that??
BunnieButt I'm down 30 and looking forward to beating my plateau! I love eating keto/LCHF! Never thought I'd be ok not eating bread and pasta regularly, but I love it!
BunnieButt great job! I'm researching keto. Off to go watch that intro video
BunnieButt hi do you have any keto chart ?
Do you think you could do a keto/low carb bento box? I love your bento box videos and would love to see how you put together a box that would work with a low-carb diet.
I would like to do a low carb bento box very much! Great suggestion, thanks :) hopefully soon!
*It's great to see that eating healthy doesn't have to be complicated or time-consuming. Thank you for sharing your expertise and motivating others to prioritize their well-being!*
Please keep these Keto videos coming! Thank you so much for your help!
thank you! More to come :)
This is the most professional CZcams video I've ever seen... Wow great job..!!!
thank you!
Thank you, Thank you Thank you!
My pleasure!
Always excited to get a notification that you've posted a new video. You're a culinary inspiration! Thanks for all you do!
thank you so much! :)
This is just perfect. Meals look so delicious. Thanks
Thank you so much for this video - I can eat all these things! Definitely making that broccoli stir fry and those fat bombs. I would looove more keto/paleo recipes! Also that intro ❤❤❤
awesome, thank you! :)
After the egg cracked they should've said "oh no! He cracked up laughing!" 🤣
LOL!!!
Haha good one 🤠
What the shell!
So cute!
I want to thank you. I have been searching for recipes with more veggies and you did it.
thank you!
So many delicious ideas here, thank you!
thanks!!
Loved this! Thanks for sharing!
awesome, thanks!
THANK YOU! For such an awesome inspirational video! :) Cauliflower is my #1 favorite veg and when I found out about riced calui, I was pretty excited. It's still difficult for me to maintain a keto lifestyle, but having recipes that are visually stimulating and delicious makes it so much easier. I think my family might even eat some of this. Have you seen crackslaw yet? I'd be interested in how you'd interpret that as a dish or as part of meal prep. :)
awesome, thanks!! I appreciate that :) I haven't seen crackslaw, looking into it! :)
Thank you very much for Low Carbs/keto recipes, please continue with it.
thank you so much!
I love your meal prep videos. Thanks for sharing!
thank you so much!!
Love that wasabi mayo idea!!
thanks!
Btw loved your content, would love to do a collab someday if you're up for it.
I would love if you did a vegan keto meal prep! Also, I've been trying to find an easy base recipe for a low carb snack bar. Something that's versatile so I can change up the flavors. I LOVE the blueberry vanilla cashew KIND bars but want to make it myself. Anyways your videos are amazing! So informational but entertaining at the same time. I get bored with alot of other meal prep videos but never with yours!
Those are great ideas, thank you! I love KIND bars too, YUM! So glad you enjoy the meal preps here :) thanks for being a part of this community!!
Such a cute video! Keep them coming I can't wait to try all of these recipes they look delicious!!
I like your meal prep serious so much. Thank you for sharing .
Yes to more keto meal preps
:) More to come!
Avocado Oil mayo is the best mayo
Thank you for your amazing prep videos!
my pleasure! Thanks!
Preparing this video is a huge effort on its own. Salutes!
You’re amazing 💗
Did a little research! Turns out Alyssia graduated from the University of Florida CUM LAUDE for Bachelor of Fine Arts in Graphic Design. You go Alyssia!! Always got that intelligent vibe from your food knowledge! I have learned so much from your channel about nutrition and health. Thanks for the knowledge Alyssia!!
haha thank you :)
Your videos always cheer me up and put a BIG smile on my face:)) THANK YOU xoxo
:) Thank you so much!!
I love your videos! They have helped me learn how to eat healthier, and have inspired me with so many healthy recipes! Thank you!
I appreciate that so much, thank you!! So glad the videos here have been helpful for you! :)
I would love to see some Low FODMAP meal prep!!!
thanks!!
Jocelyn Drew I
Thank you for the information. I appreciate you taking the time out to research. Although I'm a fat girl who loves to eat I will incorporate some of your recipes.
thank you! I encourage all viewers to take what they want and make it their own :)
Mind Over Munch I track my carbs,fat and protein what are the nutritional information for this recipes
More videos like this please especially about keto meal prep and keto shopping hauls please!! You rock 🙌🏻❤
more to come!
Thank you so much this is great :) I will be prepping this weekend
yay!!!
always the best intros!!!
lol! Thank you!!
B
Great video! I'm so glad you're adding Keto to your options! I'm gonna make those fat bombs! Yum!!
yayyy! Those fat bombs are so good!! :)
Love this video! Thanks for helping us keto folks out with a meal prep idea.
:) My pleasure, thanks!!
Hi Alyssia.
Found your channel about a week ago and have been obsessively watching as many videos as I can each evening hahaha. I feel like I know more about nutrition and I'm inspired to eat better. Thank you :)
I found that for me personally eating red meats makes my skin break out! I use to get bad cystic pimples that almost always left scars. Since cutting that out my skin is clear!
But because of that my question is, could I still do the keto diet or incorporate some aspects with only eating poultry?
that's so good that you are learning what works for you :) You can approach a keto diet without meat and even without dairy! There are many people who are vegetarian or pescetarian and keto, too :) Whole foods are very versatile and there are lots of healthy plant based fats- avocados, nuts, seeds, coconut, veggies, healthy oils, etc. Add some salmon in there and you're good to go! :)
Awesome job
thanks!!
This video was so helpful! Thank you so much for adding meats!
thank you! :)
Incredible video! Everything looks delicious. Thanks for the useful video.
Hopefully you will do a video on intermittent fasting, this was good but I think there are a lot of people doing IF
thanks! yes :)
More keto!!!!
coming :)
I have been following Keto for about a month, and really enjoy your channel content. Simple, broken down for me, and sound advice if you as me. I am officially a new sub! Thanks for all your hard work!🙂
thank you so much! I appreciate it :) Happy to have you here, more keto content to come!
I love this video! I am so thankful your here giving healthy recipes and I lovee lovee the recipes for dressings and mayo and sauces that helps me a ton!! I follow your recipes and they help me when I am not so experienced in cooking. I just made the zucchini lasagna tonight. Yum!
I'm so glad you enjoyed it, thank you!! And thanks for trying out so many of the recipes, you're amazing!! :)
Love it! May I challenge you to post a video on affordable AIP Paleo? I would be EXTREMELY grateful 😊
thanks for the suggestion :)
Ugh that would be so amazing!
That intro was so cute 😭😭😪
Thank you so much for the keto meal prep! I hope you'll do more.
for sure, thank you!
I just started keto last week and this video helps me a lot. I don't want to fail and I am constantly looking for new meal recipe ideas and more info about keto.
thank you so much :) I have a few keto and low carb episodes! Be patient on your journey, the beginning is the hardest :)
can you be vegan but be on a keto diet? would be curious to see what recipes you come up with for that!
yes for sure! Tons of healthy plant based fats :) More to come!
Been waitin for this! Yay. Everything keto I see is all about unhealthy, inflammatory hydrogenated fats! But these are healthy Whole Foods. Thanks love 💕
Talya Hope Nothing keto I've seen is like that....where in the world have you been sourcing keto recipes? Sounds like a place everyone should avoid!
MrsBrit1 A lot of keto instagrams are unhealthy. Rarely see fresh produce and use too many sugar free products. Really is something using aspartame healthier then sugar?
I've never seen a Keto diet video or read a publication that uses unhealthy fats in their recipes! Never!
Loved this video it all looks great! !
Thank you!! Love your videos and I'm thrilled to see keto here
My pleasure, so glad you enjoyed!! :) :)
Hello, since alot of people have financial issues. (i'm a broke college student) it would be nice to tell us how much each meal prep costs. Thx!
Pumpkin season is upon us!
yassssss!!!
I love your channel so much! You are creative!💓
thank you!!
Thanks so much for sharing these wonderful menus.
thank you!
I love that I can veganize all of these to make it cholesterol free. Thank you!
Would love to see a vegan keto meal prep!
for sure, thanks!!
This is EXACTLY what I was looking for thank you so, so much!
my pleasure!
Love the video, and will definitely be using some of your ideas. Enjoyed all of your extra little details, like the yin and yang salt and pepper 😊
thank you!!
Hi, sweet adorable Alyssia. You just keep getting better everyday. What's the best way to cut the veggies without cutting yourself, and have you considered doing a Livestream? Have a good day, sweet adorable Alyssia.
Hi Byron, thank you so much!! I love using my veggie cutter so no knife is required! I will probably do a livestream soon on the eat the pizza channel :)
I hope you try making a Keto pizza or two over there Alyssia! I didn't know that channel existed but have now sub'd! Thanks so much for the keto prep vid, it's given me some new inspiration for meals :)
you thirsty 😥
please do more vegan recipes, they're the best
thanks :) More to come!
Ms. Munch, you are 👍 I love your recipes, and openness to the different diets with a "this is different, let's try it😊" attitude. Thank you! Have a merry And blessed Christmas.
thank you so much! I appreciate you :) Happy Holidays!
Sorry I comment on so many of your videos, but truly you have such high quality content. I love your videos. Keep up the great work!
thank you so much, I appreciate it!
Why are there food jokes in the begging
because they are low carb foods, relevant to the episode :)
carb tolerance, lool. no keto video is complete without plenty of pseudoscience.
You're welcome to watch my Keto 101 video if you're interested in learning more about the science behind keto!
czcams.com/video/kc6jUtHJoz0/video.html
There is no science behind it. Other than that what it was developed for, epilepsy. But for people without severe neurological disorders, it's just idiotic. Just check out some blood test keto people show in youtube, usually around 300mg/dl cholesterol levels. I bet you have pretty damn high cholesterol levels also, based on these insane foods you eat.
Bacon? You do know that it's classified as class A carcinogen? Same as cigarettes.
Hi I love your videos showing how to make foods keto friendly--you are a gift to me from God! Thank you for all you do to help others!! I am allergic to refined sugar and basically all bad carbs and my way of eating has to be so strict and yet now that God lead me to you-- you are just that a gift to help me see how and get ideas I just couldn't come up with--so keep it coming I'm so excited to learn more and more from you! Thank you again:) Jamie
I m so glad you are posting these keto recipes...way of the future
:) Thanks!!