Lilbitoffit Zero Carb Zero Fat Carnivoreish Protein Bread

Videos all saved in highlights & reels on Instagram!

UPDATED RECIPE and videos on IG!

**Videos of original recipe in Highlights!

Saved on @myfitnesspal as “Lilbitoffit Carnivoreish Protein Bread”

Essentially Zero Carb/Zero Fat Protein Bread inspired by Kelly Hogan & Maria Emmerich!

Lilbitoffit Carnivoreish Protein Bread

INGREDIENTS 

✅ 1 cup egg whites

✅ 1/2 cup Judee’s powdered egg whites (Amazon) If you find the outside crust is coming out rubbery, reduce your powdered egg whites to 1/4 c. I found 1/2 cup was too much, it turned out more rubbery.

✅ 1/2 tsp cream of tarter (optional)

✅ 1/2 tsp baking soda (optional)

✅ 1 tbsp stevia or no calorie sweetener of choice (optional)

**I find The cream of tartar and baking soda make it fluffier, the Stevia gives it just a little bit of flavor but it’s not too sweet.

DIRECTIONS

✅ Preheat oven to 380

✅ Mix egg whites with mixer on high till stiff & fluffy. I find it takes about 3 minutes or so

✅ Gently add & mix dry ingredients on low until thoroughly mixed

✅ Add mixture to greased bread pan

✅ Bake at 380 for 15 minutes then shut off oven

✅ Let set for for 10 minutes in warm oven & eat warm or let it cool then slice

Whole Loaf

Calories: 289

Carbs: .9g

Fat: 0g

Protein: 58g

You can make this bread sweet or savory by adding Stevia, vanilla, cinnamon, or different spices to taste. Use Italian seasonings like oregano, basil, & thyme for that more Italian bread taste. You can increase fat by adding butter to your toast!

Love to see y’all’s creations!! 

ps…if you are sensitive to eggs or egg whites this may cause constipation and bloating. I found after a couple days I had to all but cut it out of my diet because I’m sensitive to the egg white powder. I found myself bloated and constipated. Just being transparent here, but if you’re not sensitive it is a delicious alternative!

Tag & Share!!🍞 

Pimp your easy carnivore meal prep!

PIMP YO MEAL PREP YALL!

I understand that not everyone can smash the same food day in & day out like a machine, especially when cooking for a family.

You know what they say…variety is the spice of life. 😉

Meal preppin the same #basicafmeals every day is a great way to break yourself into the world of meal prepping & macro skill building. 

**Disclaimer, these are just suggestions & options — everyone’s needs, sensitivities, triggers, diet preferences, macros, etc will all be different**

As always, proteins (meats & eggs) should be the center & priority of your meals. Your optimal energy sources come from your fats & carbs.

ALL THE CHEAT SHEETS!

Meat Options

Spice Options

Condiment Options

Cooking Method Options

Recipe Options

High & Low Fat Options

Some of my meals staples too

GET YOUR SWIPING FINGER READY!

Don’t forget I have a 354 page Meat & Macros guide which includes a whole section on meal prep, recipes, fat loss guides & MORE available in the link in my Instagram bio!

How to live life like Dolly Parton

Big @dollyparton energy today y’all✨ 

I enjoyed these quotes this mornin & I hope they set the stage for your week (& the rest of your life).

I watched a Netflix documentary about Dolly – she’s a magical human y’all.

I’m in love with her bling, flare, essence of unapologetically being herself, her femininity & her get shit done attitude! #girlcrush #rolemodel 

Minus the boobs, I dunno how she functions in those things. Props ✊ Proud card toting member of the #ittybittytittyCommittee here 👋 🎟 

It made me want to continue to live life BIG.

To attract my dreams. 

I no longer say “chase” because a high value human doesn’t chase anything, you become what you want & you ATTRACT what is meant for you. – write that down 😉✍🏼 

And these…

Living a BIG life requires:

not being afraid to shine

being YOU

giving less fux

not playing small

& not chronically trying to shrink yourself in every facet of that statement

Put your crown on 👑

Get your beauty sleep🥰

Pose in your underwear, whatever tf you wanna do. 

I’m sure I’ll get hate messages for it & you know what?! Thank you. 

Because if they ain’t talkin about you you ain’t doin something right. – words of wisdom from my momma

I crushed almost 9 hrs last night, no ragrets. Pampered myself instead of going out, & I realized as I’ve gotten older it feels so much better to wake up refreshed🤘🏻

Gonna get in a good workout

Gonna spend the day with friends & family gloriously watching sports & enjoying life!

Rooting for my Purdue Boilers!

I dunno who to choose in the playoffs, great teams! Going with the Bengals & 49ers, how bout you?

Enough rambling, swipe away, words of wisdom from the Queen!

I hope you have the most magical, refreshing Sunday ever!

Oxox Coach K

#boilerup 

On Faith

“If I can hold God’s attention, I can hold the world’s.”

On Believing In Yourself

“The magic is inside you, there ain’t no crystal ball.”

On Work

In her book Dream More, Parton wrote, “I never have considered myself a perfectionist, but I do think of myself as a ‘professionalist’…I always strive simply to be my very best.”

On Ambition

“Tumble outta bed and I stumble to the kitchen. Pour myself a cup of ambition.”

On Life

In July 2019, Parton tweeted: “If you see someone without a smile today, give ’em yours.”

On Diamonds

“I look totally artificial, but I am totally real, as a writer, as a professional, as a human being. A rhinestone shines just as good as a diamond.”

On Love

I’ve had to go against all kinds of people through the years just to be myself. I think everybody should be allowed to be who they are, and to love who they love.”

On Life

“Everybody has their own journey, they have their own way of doing things. And who am I to judge?”

On Marriage

“He’s always loved who I was, and I loved who he was, and we never tried to change each other,” Parton said about her

husband Carl Thomas Dean, in the June 2016 issue of O, The Oprah Magazine.

On Real Beauty

“You don’t have to look like everybody else. You don’t have to be a raving beauty to be special and to be beautiful.”

On Life

“I make a point to appreciate all the little things in my life. I go out and smell the air after a good, hard rain. These small actions help remind me that there are so many great, glorious pieces of good in the world.”

On Work

“I always count my blessings more than I count my money. I don’t work for money, never did.”

On Life

“Everybody’s life is a soap opera. Everybody’s life is a country western song, depends on who’s writing it.”

On Diets

In her book Dolly: My Life and Other Unfinished Business, Parton joked, “I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.”

On Life

“Find out who you are and do it on purpose.”

On Stardom

“I’m just a working girl. I never think of myself as a star because, as somebody once said, ‘A star is nothing but a big ball of gas’–and I don’t want to be that.”

On Work

“I’m not going to limit myself just because people won’t accept the fact that I can do something else.”

Spend less time worrying about these things to lose more body fat

Do you get anxiety when you look at old pictures or how many calories you burned or how rigid you need to be on your diet?

I’ve talked to a lot of you about this today.

Its ok if your diet is different now than it was then. You have control over your choices. And just because you have 1 or 2 days of consuming more than you normally do doesn’t mean you’ve failed.

You need to focus & track the important things. See below & make sure to save, share, & tag this post on IG!

You need to have self-awareness over chronic self sabotaging habits. 

If you are constantly worried about the number on the scale or how many calories you burned or how rigid you are with your diet because you fear other people will judge you, or how long or how much you need to be fasting & these things lead to binging & physical &/or emotional harm, we have some self healing work to do.

This exact conversation comes up in coaching consults on the reg. Whether my clients are in their 20s, 30s, 40s, 50s or beyond. Disordered eating & body image issues do not discriminate.

This concept was hard for me to accept, too. We change, it’s what we do. If you are taking care of yourself, feel good, & nourishing your body with food, so be it if you’re doing things a little differently than others.

If I have a rough body image day & miss a smaller or leaner or stronger version of myself, I quickly remember how miserable I was at certain times in my life. Then I’m grateful. 

I thought about food constantly, had intense anxiety around food in social situations, was a slave to my exercise. I worried more about what other people thought of me than what I thought about myself.

You give up your power. Your hobby then becomes chasing a smaller version of yourself. And I’ll tell you right now it doesn’t help you lose more body fat more times than it does.

Engage in movement you love & eat food that supports your physical & mental health. 

Food is a part of life, not your whole life.

Focus on the important shit that truly will move the needle forward. 

Oxox Coach K

When your problems seem too big I want you to remember this, PLUS, things I learned in college

You know those days where your problems seem GINORMOUS? Or you just feel frustrated & agitated af & don’t know why? 

Love my career! Although I didn’t go to Purdue specifically for radiology, I still got a BS degree in Science. Still consider West Lafayette my home away from home & a piece of my heart will always be there.

— I feel you. I feel I’m dippin my toes again into a big pool of transition. Ugh, times like these are heavy & almost suffocating. I’m blaming it on #mercuryretrograde 

I came across an astronomy account called @astronomybasics Y’all, my inner Purdue science nerd geeks out on this stuff. I love it! This post shared facts about 2 black holes, called “binary black holes” because they orbit each other. They’re BIG & beautiful & 1.3 billion light years away. 

How freaking amazing is this????!!!!!!

Makes you & your human “problems” seem small & silly, right?! 

I remember in college worrying about the stupidest sh*t…like lookin fat in my outfit for Thursday nights at the Neon Cactus or the big fraternity party that week. I don’t know if anyone else experienced looking at a picture after your freshman year & cringing because you realize you gained the freshman 15 (or 20 in my case). 

Forever Grateful, Forever True!

I remember my brother telling me how much “bigger” I was. OMG I wanted to hide in shame & thought life was over.

Since we’re on the subject of #collegelife looking back on my 4 years at Purdue, I realize how many countless hours I spent in the classroom & studying for tests. (Ok, maybe I didn’t spend AS much time on those things as keg stands, flippy cup, & Greek events, but alas, it added up & I still made Dean’s list.)

When I think about all that time I spent working toward my degree, I wonder, what did it really leave me with? A piece of paper that will continue to gather dust?

I thought harder…my dudes, I learned so much more via college experiences than academics. I’ll share a few with you & hopefully they spark introspection & give a sense of peace wherever you are right now…

Swipe & share with your friends on Instagram!

Ps #boilerup 🖤💛🤍

  • No one gives a sh*t about your GPA, people care more about how you make them feel, your integrity & effort.
  • Learn self discipline, ain’t nobody here to hold your hand. Work smarter not harder.
  • Just when you think a mf won’t do you like that, they def will do you like that. It be that way sometimes. Watch your words, be picky about the company you keep.
  • Care for something other than yourself, but not more than you care for yourself.
  • Big friend circles don’t mean you’re cooler or loved more. Your circles will become smaller as you get older & that’s ok. Make sure you surround yourself with people smarter & more successful than you.
  • Real independence is found in being comfortable alone, on your own without needing someone with you to stabilize you. Realize being independent doesn’t mean you’re not smart enough to delegate & ask for help.
  • It’s easy to think that there should be more people like you in the world, but once you open your mind to groups of unfamiliar people, you become able to see that our differences are what make humanity so beautiful.
  • As I matured in college & life, I began to see my parents as people, instead of just “my parents.” I began to appreciate them for who they are, their experiences, sacrifices, & realize they’re constantly evolving & learning just like me.
  • It is impossible to hold on to everything in your life; sometimes, you have to burn bridges & move on, others you learn to lovingly release & let go. As Dylan McKay once said, “May the bridges I burn light my way.”
  • Say NO. I used to be the girl who couldn’t say, no — until I had to. Life places demands on you that can be detrimental. You do not have time for everything & you will never please everyone. Saying “no” isn’t about being weak, missing out or offending others, it’s about being smart & understanding what’s meant for you.
  • Dream BIG. College showed me a little piece of the world, & that little piece was enough to teach me to dream of bigger & better possibilities.
  • Create your own possibilities & live life to the fullest because our time here is tiny & short & so are we in this Universe.

oxox Coach K

#lifeinmy20s #lifequotes #purdue #lafayetteblogger #purdueblogger #womeninhealthcare #purduealum #lifeatpurdue #lifelessonslearnedthehardway #lifelessons #lifeadvice #spreadpositivity #dating #carnivorediet #carnivorewomen #catmom #plantmom #lilbitoffit #girlswholift #indyblogger #singlelife #midwestblogger #indianablogger #datinginyour30s #datinginyour40s #relationshipgoals #purduedg #boilerup

What old facebook memories taught me about adulting & aging gracefully

Cringe worthy.

Like, “Dear Baby Jesus, did I really put that out in the world?” SMDH

My old social media posts, ESPECIALLY those on Facebook often make me wanna hide underneath a rock. On the other hand, some make me smile, some laugh, some wonder if I even had a brain or any sense of style. Those you see & you’re like, “WTF was I wearing &/or WTF was I thinking dating that person?!”

Come on, laugh, let the WTF’s flow! Judgment free zone!

As I’ve aged & became more comfortable & in love with myself, I realized they are also clues & puzzle pieces to the way I absorbed the world, evolved, & learned to eventually (hopefully), more successfully navigate as an adult.

Don’t know bout ch’all but I still feel like I’m a kid. I remember when I thought 30 was old & by 40 all the fun sh*t was over.

Hell I’m just gettin started!

I don’t consume much social media nowadays as compared to when I’d scroll endlessly without INTENT. Key word – Intent.

I use it more for content creation & connection. It is easy to get sucked into the rabbit hole. Be careful to not place your worth in your profiles. I enjoy using mine as an educational tool & expressive extension of my personality, but I choose not to use it as a barometer of my worth, existence, or social resume.

The other day tho, up popped a FB memory that went back 16 years to when I was married, unhappy, confused af, an addict to food, alcohol, & toting around a sh*tty midset, “shoulding” all over myself. 

It read, “Fck this adulting, bout to get fckedddd up!”

Welp, glad my use of sentence enhancers haven’t changed.

But instead of feeling shameful, this 39 year old human felt such a sense of pride & gratitude. Pride for how much I’ve grown & gratitude for this space in life, in time – with all of you!

I know y’all relate to this too. Just wanted to check in with ya in hopes you’re also sittin in this space of awareness, love, & acceptance instead of shame, sadness, & regret.

Laugh y’all! Life is meant to be lived in JOY! No ragrets.

Anyone wanna share your “walls of shame?”

Oxox Coach K

Basically why the vegan diet would kill me

Had a vegan DM this mornin that said my health would deteriorate & I wouldn’t be able to poop right if I didn’t eat plants & carbs.

🤔 Hmmmmm

So I snapped a picture.

My response, “I think the f*ck not, Karen.”

After 2 years of being meat based, here are some things I know for sure, see below & swipe left👈🏻

I don’t digest plants, fruits, veggies, gluten, nuts, seeds, nut butters, veggie oils, fiber, high fodmap foods, most carbs other than white rice & gluten free rice based products, lectins, oxalates, & excess sugar well

Carbs more likely make me want to binge

85% ground beef is my favorite

I thrive best on 2lbs of beef/day

No, I never get sick of it

Yes, I Crossfit & eat basically meat & eggs

No, I never feel deprived or starving

Yes, the airfryer is life. I have 2, named Albert (Al) & Abe

No, I don’t have trouble pooping, actually it’s better than ever

No, I never have abdominal pain, bloating, G.I. bleeding, or gas anymore

Yes, I still eat occasional white rice & rice cakes when I need them. I’m a liberal carnivore. No haters allowed.

No, I don’t binge anymore, my appetite has corrected

Yes, my sleep & energy are great

Yes, it took a long time (~1year) to find my groove, lose body fat, & adapt. Have patience.

Yes, I tracked macros & my food to figure shit out, & you should too if things aren’t working.

I think that rounds out the questions I got this morning, too.

Oh, & to the vegan that messaged me this mornin, if you wanna challenge this farmer‘s daughter to a bale throwing contest,  I accept.🦾🙋‍♀️🥩🐮

That is all the rambling. Happy Tuesday squad ❤️

 #teamcarnivore #meatheals #zeroplants  #autoimmunediet #meatlover #musclegaintips #fatlosstips #carnivoremacros #flexibledieting ⁣#iifymgirls  #carnivorediet #ibsdiet #ibddiet #crohnsdiet #crohnsandcolitis #bloatinghelp #animalbasednutrition #carnivorewomen #ketocarnivore #ketodiet #carnivorecoach #meatbaseddiet #animalbaseddiet #carivoreketo #carnivorebodybuilding #carnivorecrossfit #crossfitgirls #lchfdiet⁣ #guttriggers #constipationhelp 

Lilbitoffit’s Keto Carnivore Feta Meatballs

Love the savory flavor in these bad boys!

Keto Carnivore Feta Meatballs!

Choose whatever ingredients suit your need best! I exclude the pork because I’m sensitive for example. Lamb & beef still taste fab!

Also, goat & harder cheeses in moderation  don’t seem to bother me as much as other cheeses for my fellow lactose intolerant peeps.

INGREDIENTS

200 g (7 oz) ground lamb

200 g (7 oz) ground pork (optional if you’re sensitive)

200 g (7 oz) ground beef 

100 g (3.5 oz) Feta cheese Goat or sheep

2 eggs 

Garlic to taste (optional, powdered or fresh, you’re choice)

2 tbsp ghee or butter

1 tsp black pepper (optional)

1 tsp paprika (optional)

SWIPE FOR ALL DIRECTIONS 🤗 

MACROS PER 1 MEATBALL

(Will vary on size & ingredients)

FAT: 7g

CARBS: 0g

PROTEIN: 9g

CALORIES: 100

You can Airfry & bake these too but I find the meatball texture & crispy exterior do best in a frying pan.

Ps if you don’t have a sensitivity these taste amazing dipped in a little marinara sauce!

Have fun, be creative, keep calm & carnivore on! 

Yesterday’s magic is today’s science

Yesterday’s magic is today’s science.

What you think is magic may just be science that you don’t quite understand yet.

Stay with me here…

I’ll relate this to all of those quick fixes you think were magic, for example:

cutting carbs

slashing calories

choosing a specific diet camp

Changing your morning routine & adopting a more positive mindset…

…yesterday you may have thought these were magic when in reality it all comes down to:

science

how your body works

the power of your thoughts

how your behaviors & habits are wired & learned

the impact of your past on your present & how you choose to move forward

The point of this post is to do your own life admin. Be a forever student, be open to learning new things & experimenting fearlessly. 

Stop relying on other people to tell you what to do without learning why things work and why they don’t and why you are making the choices and thinking the thoughts of your every day. 

You have all the answers you need.

I’ll leave you with this…

…when we lose our intuition to listen to ourselves & allow ourselves to become lost in information & what everyone else is doing — we lose everything.

You can hire the best coaches, teachers, doctors etc, but if you don’t learn from yourself, learn to trust, & stop worrying about what other people think of you or your decisions — you’re allowing other people to live your lives for you.

Tough love ❤️ 

Oxox

Coach K

Full body workout routine plus the top tips that helped me lose the most weight

Q: I only have 2-3 days to work out a week? Any tips on workouts I can do? And what changes helped you lose the most weight? ➡️Swipe, save, tag & share!⁣

Here’s a very basic but solid full body program example if you’re planning on resistance training & working out 2-3 d/wk.⁣

You don’t need to make training overly complicated nor do you have to excessively do cardio & HIIT. Stick to walking & basic movements focusing on getting stronger with each of them.⁣

Most of us want to save time & get in & out of the gym as quick as possible without sacrificing workout efficacy.⁣

I put 2 exercises back to back to make 3 simple super sets. Aim to do each super set for 4 sets of 8-12 reps – slowly with good form. ⁣
Form always 1st before adding more weight to prevent injury.⁣

Take 1-2 minute rest between sets in order to ensure adequate recovery.⁣
I know this is the hardest part for some of you, including myself. It’s hard to beat the crossfitter out of you when you’re focusing on bodybuilding. 😂 🏋🏼‍♀️⁣

Gradually increase weights each week. If you’re consistent, you can switch up your workout after 4-6 weeks. ⁣
No one says you have to switch up your workout if this is working for you either. Go your own way as with everything in Food, Fitness, & Life. ⁣



If you’re looking for a step by step plan to lose weight, actually keep it off, & improve gut issues &/or emotional issues with food, apply for a consultation in the link in my IG bio. ⁣

Can’t afford coaching?⁣
I created a 354 page guide that will teach you anything you need to know about meat, macros, & getting the body you deserve❤️ Also in the link in my bio👩🏼‍💻📲⁣ link here

Oxox Coach K