Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
This keto & carnivore meat bake with a cheesy topping is big on beef flavor and contains no bs! One of my favorites with tons of versatility no matter what style of eating you prefer.
As always, make it your own. Omit &/or substitute any ingredients that suit your needs.
It’s truly easy to make, and leftovers are just as delicious whether reheated in the microwave or even cold straight out of the fridge.
Can I use extra-lean ground beef in this recipe or other ground meats? I prefer 85/15 in this recipe. I tried extra-lean ground beef & felt it came out too dry/not as flavorful. If you’re using other ground meats, I suggest using higher fat meats like 75-85% ground lamb, pork, turkey or PERDUE ground chicken.
Do I need to cook the meat before adding to the pie? Yes, definitely! Cook the ground beef, then transfer to pie dish & bake. This recipe differs from meatloaf, where you bake the raw meat.
Can you freeze it? Yes. Once completely cool, you can store it in whatever container you prefer, then freeze for up to 3 months. You can also freeze individual slices in freezer bags.
Can I use other cheeses? YES! You can use another melty cheese instead of cheddar. I mean seriously all cheese is delicious, have fun with it! Provolone is good & Italian cheeses. You can also make it a more Mexican dish with different seasonings & a “taco” cheese mix.
How are leftovers? Leftovers keep well in the fridge, in an airtight container, for 3-4 days. Reheat in the microwave about 1 minute per slice. Sometimes I eat them cold the next day, but they do taste better when heated up imo.
Can I airfry leftovers? I’ve also popped them in the airfryer for about 7 minutes at 380 for a little crisp. Times & temps will vary with airfryer. I have an Instant Vortex 6qt.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Storage: Store leftovers in the refrigerator for up to 4 days.
Make it Whole30: swap the Worcestershire sauce for coconut aminos & make sure that the beef bouillon powder you use to make the dry onion soup mix is compliant. You can use beef bone broth powder in its place.
FAQ’S
Ground beef is always the star of the show when it comes to meatloaf, but this is also excellent with ground bison.
You can use spicy or mild Italian sausage. You can even substitute a plain ground pork.
For this low carb meatloaf recipe, you can use 1 package Dry Onion Soup Mix. It’s optional if this causes issues for you. It’s simply for flavor.
If you do not have tomato paste, you can also use ketchup. Both make for a delicious meatloaf. I personally love ketchup. It does not cause gut issues for me. You can also use a sugar free. Go your own way.
Worcestershire is tangy, savory, sweet, and salty all at the same time and adds flavor. You can also use coconut aminos or soy sauce in its place. To make this a Whole30 meatloaf recipe, use coconut aminos.
The pork rinds in this meatloaf recipe act as a binder. If you do not have pork rinds, you can also substitute some grated parmesan cheese.
RECIPE TIPS & VARIATIONS
Storage: Store leftover meatloaf in the refrigerator for up to 4 days.
Make Bacon Cheeseburger Meatloaf: Add some chopped up crispy bacon and some sharp cheddar cheese into the meatloaf mix for a delicious cheeseburger variation.
Bacon Wrap it: After mixing the meatloaf, form it into a loaf and wrap it in bacon before putting it in the loaf pan.
Make BBQ Meatloaf: Instead of using tomato paste or ketchup in the mix and on top, swap it out for barbecue sauce. My fav is G Hughes Sugar Free BBQ Sauce
Can you make meatloaf without eggs? Eggs are also used as a binder, but do not add any flavor to the meatloaf. You can omit them and it will still be delicious. It just might not hold its shape as well.
Can you make meatloaf ahead of time?
Yes, absolutely. Sometimes I feel it tastes better the next day! You can freeze it as well.
**Nutrition and Macros will vary depending on ingredients used and quantity of servings size.**
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
One day I woke up and I was sick of being the fat girl. I was sick of the FEELING of hating my body, feeling slow, out of shape, weak, struggling with gut issues, & frankly, mediocre. DONE.
Body transformation takes time. It’s taken me about 10 years to build and heal my physique! I currently live a meat-based or “carnivore” lifestyle and haven’t felt better!
I’ve lost 55lbs throughout my lifetime. I’ve been all shapes and sizes. I’ve made all the same mistakes as you from trying every diet known to man, bingeing and purging, restricting, abusing exercise, taking diet pills – you name it.
Only until you learn to love the skin you’re in & make the changes you need to make from a place of self love vs self loathing does true transformation take place.
You asked me for my best fat loss advice and here are 10 things I would say…
1. You don’t have to diet often once you heal your body & make peace with the right foods & workouts for you. Your routine and success habits will transform your body into whatever you want it to be. That starts with an abundance mindset.
2. You should focus on strength training and feeling amazing. Sprinkle in just enough cardio to do your body and mind well. The secret is progression and consistency. Just get to the f*cking gym.
3. You don’t need as much fiber or as many carbs as you think you do, especially if they’re causing gut issues. We’re all different. Experiment. Do what works for you, not the crowd. Eat animal based nutrition (meat & eggs) & cut processed foods.
4. Sleep & recovery are just as important as food & workouts. No, you can’t function optimally on 5 hrs of sleep. Stress management is also a must.
5. Sometimes success looks like contentment, not chaos. Drop the FOMO & slow down a little bit. I realized running myself into the ground, trying to keep up with everyone was serving no one. It’s ok to be considered boring. It’s ok to like to go to bed early & get up early. You are the star of your show, not a cameo. One person’s “living life to its fullest” may be another person’s demise if it’s not true to their alignment.
6. How bout we normalize not “liking” certain things about ourselves but being ok with it, like cellulite. Use it as empowerment & proof of a life well lived.
7. Wisdom is remembering a past experience & feeling without an emotional attachment. Learn your lessons & move on.
8. Just like life, the scale will have ebbs & flows. You can’t grow & change staying the same weight & staying at the same point in life. The secret is not allowing the ebbs & flows to affect your emotional well being.
9. Stop letting your clothes wear you. YOU wear your clothes. Be your own fashionista. Wear whatever the f*ck you want. BE EXTRA. Dress to compliment your body. Stop trying to fit into clothes that are outdated & don’t fit you anymore.
10. Stay in YOUR lane & do what’s best for you. You don’t need to follow rules or follow the crowd. Like I always say, “I don’t do rules, I do what feels right.”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
The biggest question I get, “What is your secret to body transformation change and being consistent on the Carnivore Diet, especially at work?
I’ve worked in radiology for 17 years! I’ve been Carnivore for 3 years and counting! It helped me heal my disordered eating & put my Crohn’s in remission.
A: 👉🏻self awareness. A woman who knows herself & what she brings to the table is not afraid to eat alone. Remember that. Go your own way.
They’re not really secrets, it comes down to self-awareness & success habits.
I’ve lost 55lbs in my 40 years. My body has been all different shapes and sizes! I’ve learned so much throughout my journey!
One BIG success habit that changed the game for me, I bring an airfryer to work. I like my meat cooked fresh. I’m more satisfied with my meals & I have control over what I put in my body.
I also make sure I have a variety of meat for my 12hr shifts in radiology. If I need groceries & to optimize my time, I use @Instacart & have them delivered to work.
If you’re new around here, I talk about my story, gut issues, triggers, transitions & experiences on my first year on Carnivore here in this blog interview. It’ll answer the majority of your questions!
**I’m speaking from my experience here, remember, we are all beautifully unique & different human beings. There is no one-size-fits-all approach to anything in life. You have to find your special blend. That’s what I help my clients do!
🥩For ME, I prefer 2 meals/d on avg. The largest after my workout for recovery, the 2nd late afternoon around 2-3pm. My digestion is slow & not as efficient in the evening, therefore I keep my largest meals early in the day & fast anywhere from 16-20 hrs naturally overnight depending on my work & workout schedule. I DO NOT do extended fasting & do not force my fasts. I eat when I’m hungry, fast when I’m not. Fasting is not a dirty word. It is simply a tool & strategy to optimize fueling your body. Just like macros.
🥩I set realistic expectations as far as aesthetic goals & know I don’t always have to have an aesthetic goal. Right now I’m just chillin in maintenance. Some days I eat leaner low fat days, other days I cycle in high fat days because I’m craving fat. After about 2-3 lean days I need a high fat day. Favorite lean meats are shrimp, 90% ground beef & chicken. Higher fat meats I enjoy ground waygu beef, 80-85% ground beef, eggs, ribeye, & salmon.
🥩I realize a certain level of leanness is going to require sacrifices. You will be hungry. If you’re eating leaner meat, you’re cutting calories, so yes, it will suck. If you want shredded abs, stop complaining & put in the work. That work requires mindset shifts as well. If you’re not willing to do what it takes to look that way, set another realistic, attainable & SUSTAINABLE goal. As a coach, my job is to tell you what you need to hear, not what you want to hear. Sometimes that means setting a new goal, eating more food, committing to a healing process, resting, & learning to love yourself first.
🥩Balancing blood sugar is the key to fat loss, feeling satisfied, & minimizing cravings. Keep meals protein & fat focused. You should not be snacking in between meals. If you feel the need to snack, your meal either didn’t contain enough protein &/or fat or was not large enough.
🥩Protein is the most satiating. General range: 1g/lb of body weight or goal weight for most. Avid exercisers, athletes, people lifting weights, & older people require more. Most do well spreading out around 30-50g/meal, 2-3 meals/d without digestive distress. Take a digestive enzyme prior to eating, it will help increase stomach acid. I use Utilyze by Nuethix Formulations. Discount Code: lilbitoffit
🥩For carbs, most people do well controlling blood sugar regulation with meals under 40g of carbohydrates. The less active you are the less carbohydrates you typically require. The body optimizes carbohydrates most efficiently post workout & in the evening before bed because it reduces your cortisol (stress) level & can help you sleep better. Nail your protein first & then determine what fuel source is most appropriate for your health needs, digestion, training & fitness goals. Your fuel sources are carbohydrates & fats. So if you’re lacking energy, & you’re “carnivore,” try upping your fats.
🥩I work out fasted at 5 AM most mornings. I feel best working out 5 days/week. A mix of cardio & strength training like CrossFit, walking, & bodybuilding. Do sh*t you LOVE that keeps you active & in the gym. TAKE REST days. I prefer 1 active recovery day & 1 full rest day. You do not need to be working out 7d/wk.
🥩Manage stress. Schedule self care & rest days. Sleep 7-8 hrs/night. If you’re sleeping less than 6 you did not earn your workout. My favorite selfcare is walking, coloring, saunas, hiking, fishing, nature, writing, & creating graphics for y’all.
🥩I don’t ‘treat myself’ or ‘cheat.’ Food is not a reward/something to earn. I also dislike saying cheat because it implies it’s going to benefit you in some way. Cheaters cheat to win. You’re not winning by cheating yourself. I also stay away from sugar and carbohydrates that are physical & mental triggers for me. I am an abstainer, not a moderator.
🥩I eat 2 meals/d on avg as I said before. My days off or if I can sleep in, I can eat 1 larger meal post workout as OMAD. (One meal a day). You must experiment. Your experience/needs will be different than mine. It takes TIME. It took me an entire year to fully adapt to a meat- based lifestyle, & yes, I gained 15lbs initially. I’ve now lost around 20. Have patience.
🥩The majority of meals are my Airfryer Crispy meat bars. 85% ground beef & ground chicken. I avg 2-2.5lbs of meat/d. If you have a problem with feeling if you’re full, cook 1lb of meat & eat it. Wait 20 minutes. And if you’re still hungry cook a little more. That will keep you from over eating &/or eating too fast. I removed most pork & dairy, I don’t digest them well. I don’t add extra fat. Choose meats that are higher in fat. No, I don’t like organ meat & I don’t worry if my meat is grain fed vs grass fed. It doesn’t affect me.
🥩I stick to beef bc it’s satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyperpalatable & processed meats.
🥩There are 50 freaking shades of the carnivore diet. We all have different tolerations & needs. I have MANY sensitivities so I typically only season with salt. The majority of my food is meat & eggs. Rice cakes on occasion pre/post workout if I have an evening workout & feel I need them. I’m rarely above 50g of Carbs/d. I do fine on white rice, rice cakes, & rice Chex cereal as far as carbs. I do not digest fruits, vegetables, lectins, oxalates, high fodmap foods, nuts & seed well at all due to my Crohn’s. I feel better not eating them.
🥩Yes, I drink coffee. Preworkout & morning drink I enjoy @strongcoffeecompany in my coffee. It’s kind of like a creamer for me. It does have caffeine. I blend about 4oz coffee, 5-6oz hot water, & 1/4 scoop of the strong coffee company latte. Use a packet of stevia if you want yours sweeter. Link in bio on Instagram. Discount code: KatieKelly
🥩As far as macros **these numbers are for ME**
I hesitate to give any specific numbers but I want to show you guys how much food you can actually eat & enjoy when you commit to healing & eating foods that work for you!
I’m 5’1, around 105-107lbs, crossFit & bodybuild 5d/wk, average 15,000 steps/d, active job in radiology. Macros vary, I leave room for flexibility. These are my avg ratios: 0-10% Carb, around 30-40% Protein, & 50-70% Fat. I do cycle lean, lower fat days with higher fat days because that’s what my body likes. I avg ~1800-2100+ cal/d. The lowest my calories get on a lean day may be around 1550. Protein I avg 160-200g. Yes, I realize that’s a 💩ton but I thrive on higher protein & moderate fat. I don’t have a gallbladder so my threshold is lower than most keto, low carb, & carnivore enthusiasts.
🥩I hit 15k steps/day, even on rest days. When I’m at work I walk around my CT machine or I take laps around the building when we are not busy. I drink a ton of water (around 100-120oz/d) + electrolytes. I like Ultima Replenisher Electrolytes in grape, raspberry, watermelon, & cherry pomegranate flavor. Link in my IG bio too!
🥩I do drink coffee daily. Have Zevia & cocktails socially. Stick to vodka, bourbon, & seltzer’s mainly. I don’t typically eat & have cocktails, I choose 1 or the other. Set a 2-3 drink max limit & I order a shot & typically a Diet Coke & mix my drinks myself when I go out so I can moderate how much alcohol is in it. Some months I won’t drink at all, others, I’ll pick 1 or 2 days & go out on the weekend. I’m an adult it’s my choice. I don’t deny or beat myself up if I choose to be a human & drink & make memories with friends & family. You shouldn’t either. I do feel better not drinking, duh, as most of us will. Alcohol also increases estrogen & messes with your sleep. So if you’re one who drinks that glass (or 2 or bottle) of wine a night, you may want to change some habits, especially if you’re having trouble sleeping, with gut issues, hormonal imbalances, etc. Lack of sleep, stress, & consuming food triggers cause more issues with any gut or Crohn’s flare‘s for me. Alcohol on occasion, I’m OK with.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
WTF is considered middle-aged anyways nowadays? I remember when I thought 30 was old?!
Who doesn’t love a good leopard print? Amazon find 🙂
I have a big birthday coming up, the BIG 4-0! For many, this is a death sentence. It’s all downhill from here…
…like you magically turn the page, become less attractive, less desirable, boring – kind of like an old penny you find on the ground.
But for me, I feel a sense of pride & appreciation for my body & my life at this point. Every wrinkle, scar, sun spot, stretch mark & dimple of cellulite, baby. Let’s throw a couple divorces in there, too. LOL.
(I did LOL)
They all tell my story.
Did you know my friends used to call me “Momma Cougar” after my FIRST divorce?
–those are stories for another day (& another drink).
What can I say?! I’ve historically been attracted to younger men. My last husband, yes, SECOND divorce, was 10 years younger than me.
Amazing man, really, I did pick a good one. No need to end things on bad terms. Remember that thing I preach? Learn to let people go with a loving heart. Your life will be more peaceful that way, I promise.
Other things that will make your life more peaceful: treat your body & mind like a temple, ladies.
Eat well, lift weights, be happy, do sh*t you love, don’t wait on anyone or anything, always remember your worth, & remind yourself you ain’t got time to teach, try to change someone, shrink to their level, or be someone’s mom.
Change takes time y’all. I’m 3 years “Carnivore” with my lifestyle & healthier than ever!
I call myself “Vintage.”
Vin·tage /ˈvin(t)ij/
of old, recognized, and enduring interest, importance, or quality : CLASSIC
There are 10 years between these 2 photos. Like a fine wine, bitches,
Does my life look different than I thought it would at 20? Hell to the mf, YES!
I thought I’d be happily married, 2 kids, a dog, white picket fence, workin a 9-5 M-F, still doin Jazzercise at church. When in reality, I happily live alone in an apartment with my cat, Pete. I’m divorced, kidless, have more hats on my coat rack when it comes to jobs than you can shake a stick at.
Unapologetically living life in hair extensions & lashes somewhere between scrubs & leggins. I’m clothed in purpose, smashing #meatbars with my 2 boyfriends, Al & Abe (my airfryers) on the daily.
I love every minute of it & I laugh.
I laugh because life is funny. You think you can control every outcome with precision as long as you do everything PERFECT. As long as you make all the “right” choices, it’ll go as planned. Doesn’t matter if it’s with love, money, or your body. It applies across the board. Just roll with it.
Thing is, I’ve aged, but I’m not aged. I think and feel and breathe like I always have. I’ve grown wiser, but not stupid. There’s still a ton of dreams that will be realized, adventures to be had, and a life to be lived.
I hope you feel that way, too.
My advice?
Keep going. Be your best YOU. Take every day as a blessing. Tomorrow is not promised. The best is yet to be, even if today is in shambles.
Yesterday is a bridge to nowhere, but tomorrow is a bridge to everywhere.
Carpe Diem!
I’ll leave you with some life lessons because, well, that’s how I roll.
No aesthetic #glowup & extensions can overshadow the lessons you’ll learn with life. I hope these spark a thought-provoking flame for your own reflection.
Unapologetically Be Yourself
I too feel the word “authentic” gets thrown around & over used nowadays, but it still doesn’t discredit its truth & power. I’ve learned no one can be me & it takes way too damn much energy to try & be someone else. What happens is you lose yourself & attract the wrong kinds of people in your life.
Success is Not Defined by Numbers, Titles, Productivity, & Achievement
I am worthy simply because I exist. Not because of my weight, the titles before or after my name, how many hours I’ve worked, my relationship status, or numbers of likes or followers. Success is defined by me, happiness is defined by me, relationships are defined by me, Joy is defined by me & I create my reality.
Love Shows Up For You Every Day Love shows up every single day if you let it y’all. Let go. It may not be in the exact form, person, or way that you think but it’s always there. Let the Universe take care of the how, why, & when. You just gotta roll with it & have fun on the journey to whatever it is that you want. Pay attention to the signs & pings that you’re drawn to, like places you’re drawn to, food you love, jobs, workouts & gyms that call to you, people that always show up in your life or your mind. Those are signs.
Take Time for You & Realize There’s A Big Difference Between Alone & Being Lonely
Remember when being alone was boring & scary af & you thought that made you a loser? My alone time now is like Church & something I’ve come to cherish. I have to have it to refresh. Taking time for myself is vital to all my relationships. You can’t serve anyone with an empty cup.
Just Do It
I’ve most definitely learned that magical things come from working outside of one’s comfort zone. I admit I LOATHE being a beginner. I wanna be a master of everything like right now. Starting new jobs are extremely hard but I know as soon as I find my groove I rock whatever is thrown my way. Fear of failing, fear of embarrassing myself, fear of exposing myself stifled me for decades. Now, it might take me some time to pursue something, I may have to figure some sh*t out first, but I will never have a dream I don’t follow because I don’t believe in myself.
Be Present, Speak Up, Gratitude, Always
Being present – really fckin hard for me too. I miss out on the beauty of the now when I don’t slow down tho. Take time to pause. Literally tell myself this numerous times a day. Speaking up & standing strong in my beliefs also plagued this recovered people pleasing crowd follower back in the day. You just end up a watered down version of yourself. Gratitude is always the answer, like walk. If in doubt, walk, you’ll hear me say. Every single day is a blessing & I don’t dare take that for granted. In the last 10 years, I’ve witnessed how precious life & health are. I look for little ways to celebrate everything, I wake up & say thank you to the Universe & God every morning. I tell my plants, appliances, & my cat Pete I love them. I know, I know…I’m a special kind of weird. I make a point of reflecting on the people & things I’m grateful for…and THIS my friends, all of THIS in its collective has made all the difference.
Cheers to defining your own life . Here’s to many more years of awesomesauceness! (Yup made that up)
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I used to be a huge sugar burner. I didn’t understand why I had energy crashes, craved carbs & was hungry all the time despite eating plenty of food.
Even when I was eating in a surplus, training for performance & muscle gain. I was eating plenty of meat paired with more rice, rice Chex, & rice cakes – no matter how large my meals were I was always hungry 2 hours later.
It was super frustrating & not convenient at all as I work in healthcare & don’t have time to have meals every 2 hours.
I fluctuated from a sugar burner, to metabolically flexible, & everywhere somewhere in between during my health & fitness journey.
Since going meat-based with my diet I no longer have these issues of being a “sugar burner.” I now can incorporate smaller portions of white rice based carbs like rice cakes around pm training with minimal negative issues. I really don’t crave them anymore, nor need them. Becoming metabolically flexible, which just means you’re able to burn both glucose & fat as fuel, was the biggest life changer. It took much experimentation & patience!
I can easily fast overnight & in between meals for hours, without having to force or feel like I want to rip someone’s head off because I’m hangry
I don’t worry about multiple snacks available at all times because I have to eat every 2 hours. That’s food freedom for me.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
KETO LASAGNA with CARNIVORE PASTA Recipe Crush!! From @ketovore_farmgirl please check out her incredible account on IG!
How amazing does this look?! Lasagna was one of my favorite meals as a kid!
Image from @ketovore_farmgirl
Transitioning to a meat-based lifestyle, the traditional Italian dishes like lasagna & pasta cause tons of gut issues for me, personally.
Blessed to have talented friends creating nourishing, low carb, carnivore friendly alternative recipes that are delicious!
Recipe from Allyson’s YouTube. Check out her video!
Swipe for Recipe Slides! You can save these on Instagram Here!
PASTA INGREDIENTS:
6 Egg Yolks
2/3 cup Cream
1 1/2 cup Shredded Italian Cheese Blend
1/2 cup Grated Parmesan
1 Tbsp Egg White Powder
1/2 cup Bone Broth or Water
2 Tbsp Gelatin
PASTA DIRECTIONS:
1. Sprinkle gelatin over bone broth, stir to combine & set aside.
2. Mix the egg white powder into the shredded cheese. Add egg yolks, cream, shredded cheese & bloomed gelatin to the blender. Blend until combined.
3. Divide mixture onto 2 sheet pans lined with silicone baking mats. Spread evenly to about the size of your lasagna pan.
4. Bake at 350F for 20 minutes. Allow to cool slightly, then trim to fit your lasagna pan & set aside.
LASAGNA INGREDIENTS:
2 lbs Ground Beef
1 Medium Onion, diced
4 cloves Garlic, minced
16oz Whole Milk Ricotta Cheese
16oz Whole Milk Mozzarella Cheese, grated
**Shredded Italian Cheese to taste if you like a cheesy lasagna.
1/2 cup Grated Parmesan, divided
1 14.5oz can Diced Tomatoes, drained
2 25oz jars Marinara Sauce, no sugar added
2 tsp Italian Seasoning
1/2 tsp Red Chile Flakes
1 Large Egg
Redmond Real Salt
Freshly Ground Pepper
LASAGNA DIRECTIONS:
1. Heat about a tablespoon of fat to a sauté pan and add the onion. Cook until softened. Add the garlic and cook just until fragrant.
2. Add your ground beef, 2 tsp Italian seasoning, 1/2 tsp chile flakes, Real Salt and freshly ground pepper to taste.
3. Once the ground beef has browned, add the 2 jars of marinara sauce. Cook 5-10 minutes to allow the flavors to meld.
4. While the sauce cooks, add your ricotta cheese, egg, 1/4 cup grated parmesan to a bowl. Mix to combine and add some freshly ground black pepper. Set aside.
LASAGNA ASSEMBLY:
1. Grease an 8 1/2 x11″ baking dish. Spread 1 1/2 cups of the meat sauce on the bottom.
2. Place a trimmed pasta sheet on top. Spread 1/2 of the ricotta mixture over the pasta sheet. Top with half of the well drained, diced tomatoes.
3. Sprinkle with some of the grated mozzarella. Add half the remaining meat sauce and sprinkle with the Italian cheese blend and parmesan.
4. Add the pasta sheets, gently pressing down. Spread the remaining ricotta. Top with the remaining drained, diced tomatoes.
5. Sprinkle with mozzarella and top with the remaining meat sauce, then the rest of the mozzarella, some Italian cheese blend and parmesan.
6. Grease a sheet of foil and wrap tightly. Bake at 375F for 30 minutes. Remove the foil, bake an additional 30 minutes uncovered.
7. Allow the lasagna to cool 15 minutes before cutting. *The amount of cheese in this recipe is up to you. I like it cheesy so I use a lot. Feel free to add less or more to your tastes.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Listen Linda, I dieted A LOT & did a ton of cardio in my teens, 20s, & early 30s.
I had never back squatted or even fathomed stepping into a squat rack until my early 30s.
I did pump classes and ran until my a$$ fell off, literally.
When I started CrossFit I gained about 10 pounds of muscle. I hated it. I didn’t like the scale creeping past a certain number I had in my head that I thought made me worthy and beautiful.
I was afraid to eat anything, carbs especially. Everything hurt my gut. I followed whatever diet Insta famous Sally was doing or my favorite CrossFit athlete.
Tried to eat Paleo forever because that was the CrossFit thing. Everything besides meat that is on the Paleo diet I cannot digest because of my Crohn’s disease. Dumb
My sleep was terrible. Cortisol was jacked up. I never rested. I worked out 2-3 hours a day.
It’s taken me almost 40 years to find my sweet spot & the physique you guys see you today. It took me a decade to build muscle & look like I actually worked out.
I was 160lbs at my heaviest at 5’1. I’m now around 105-107lbs at 40 yrs old & 3 years on the carnivore diet. I am also med free and my Crohn’s disease is in remission .
Stop saying you’re too old, or you don’t have time, or it’s too late to make a change. Unless you’re freakin dead, you have time.
The biggest shift you can make is your mindset and the belief that you can achieve whatever you want to.
Swipe for a list of truths you may or may not wanna hear, but they’ll change your perspective. Save & share on IG!
What would you add to that list so we can build an Army of well-fed humans & a stronger community?
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I used to plan big binges on purpose. They were a high. I believed that if I could “get it out of my system” & cultivate enough shame, I would “get my sh*t together.”
It didn’t work. No change ever came from me shaming myself when I kept reliving the same story.
I realized I was hungry all the time – from under eating, eating too many carbs, sugar, & gut trigger foods. The Carnivore way of eating saved my life in more ways than one. Not only did it heal my disordered eating & put my Crohn’s in remission, it helped me find more purpose in my life. You see I was hungry in a much different way than just food.
I realized my worth & my mess was my message. That if I kept my mind busy, fed my soul, & stoked my hunger in more ways than one, I had more enjoyment & satisfaction, not just in my belly, but in my whole life. Somewhere as a kid between farm chores, playing with my little ponies & my 1st diet, I lost the simple enjoyment of my body, my food, & just being me.
Don’t underestimate the value of having purpose & simply staying busy. Tasks & movement engage our bodies & brains to redirect in more positive ways. They offer a sense of structure & boundaries that give comfort to most abstainers when it comes to food/sugar addiction. Along with eating enough food to fuel my body, this was one of the most useful tools in recovery.
Most days, especially when my emotions feel ginormous & suffocating, I create a “to do” list of things to execute during my day.
(I freaking love lists, how bout you?)
It gives me a sense of control, direction, & inner peace.
For a busy bee like me, there is grounding in the “doing,” especially for those of us who have to keep our minds busy.
During times when my disordered eating & binge eating were at their worst, I found correlation in the times when I was bored, restricting more food, eating more carbs, &/or lacked a sense of purpose.
Ways I redirected away from binging: Coffee with a friend, drink more water Go for a walk, get out in nature, sun Go to CrossFit or a group fitness class Clean & purge my home Design something for social media Write a blog, read, listen to a podcast Go for drive & listen to music Color
Until I reached my weight “safe place” or “set point,” my body was still hungry & not losing body fat even on Carnivore. I wasn’t underweight, but my body did not feel safe. It was hard to sense fullness & true hunger. I gained 15lbs when I started Carnivore 3 years ago. It took me a year to heal, adapt, & lose fat. I’m now 20lbs lighter, maintaining my weight eating 2,000+ calories/day.
When I allowed my body to heal & gain the weight it needed to restore my health, a switch went off & I felt capable of eating foods I knew I needed, in amounts I needed without feeling fear. For those of us with a disordered eating history & one of chronic restriction/exercise abuse, safety is everything. Your body decides when you’re ready & recovered.
Your set point & maintenance ranges are not static, like your body & LIFE, they’ll shift & change over time. Genetics, medical history, dieting history, training modalities, food needs/preferences, digestion, body goals, etc will all differ.
Live your life & listen to your gut.
So maybe the question you should be asking is “How do I start satisfying my hunger living a life of purpose authentic to me?” vs “How do I stop binge eating?”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
