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!
I’ve had ground chicken carnivore bread, ground pork bread & the PSMF Bread, but as far as taste & digestibility for me (I’m sensitive to egg white powder in the PSMF bread & pork) this one is my fav if you like a higher calorie, higher fat hearty “bread” option.
Sometimes you just wanna bite into a sammy ya know?!
It’s gluten free, zero carb, lowfodmap, low fiber, low lectin, crohns, IBS, IBD friendly as long as you’re not dairy & egg intolerant.
You can make this lower in fat by using leaner ground beef, less butter or ghee, or less or no egg yolks. Dunno how it’ll turn out but they’re ideas, experiment! Try bacon fat or other fat of choice if you can’t do butter or ghee. Switch up your ground meat for variety!
“How many calories do you eat?” “How many calories should I eat?”
Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.
Lemme explain…
The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.
▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)
▪️ NEAT levels outside of work (walking for ex)
▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)
▪️ Overall health & hormone status
▪️ Sleep Quality, Stress
▪️ How much muscle you have
It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”
Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive.
Pay more attention to the below vs hyperfocusing on numbers:
▪️ Energy availability is in a great position to optimize health, performance & recovery
▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements
▪️ Your relationship with food is healthy, hunger & satiation cues are on point
Meal prep cheat sheets to help give y’all visuals on examples of how to break down meals.
Had tons of questions about how to hit 50g of protein. The biggest tip is TRACK YOUR FOOD!
I like MyFitnessPal.
Educate yourself on what it is you’re consuming in meals. You don’t have to track forever, but self awareness is an investment that will serve you for a lifetime.
Here are cheat sheets of a variety of meats & animal based foods to make this as easy & basic af as possible!
You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.
Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…
I still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing.
Also included the “meat your macros” with #MeatBars examples if you like 2 meals/d.
Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.
Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.
My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.
1lb ground @perduechicken (yes the brand matters 👋 chicken snob. It tastes best)
2oz cream cheese
1 egg
Dash of salt (I rarely measure 👀)
Pork Rinds for the coating (I prefer Epic brand baked pork rinds but use what you want. I find it takes about 2-3 bags of the small Epic packages & about 3/4-1 bag of the regular sized pork rind bags)
DIRECTIONS
Mix ground chicken, egg, cream cheese, & salt in a large bowl
Crush pork rinds up
Roll chicken into a “meatball” or use a spoon or scooper to scoop & coat the meatball with the crushed pork rinds (warning, it’s sticky af. That’s chicken for ya)
Place meatball or nugget (however you wanna shape your chicken) in the air fryer. Space evenly. Spray your basket if you need to.
Airfry for 10 mins at 400°
Flip your nuggs & cook for another 5-10 minutes at 400°, depending on your desired crispiness or texture. I like mine CRISPYYYY so I do 10.
We fancy. Scallops wrapped in bacon?! Um, YES! I got mine from @target frozen. Let them thaw, drained, pat dry, wrap in @Hormelfoods All Natural pork bacon, secure with a toothpick & cook for 10 minutes. Depending on your air fryer the time will vary. If you like crispier bacon you can also pre-cook the bacon for about 3-4 minutes then wrap around your scallops. Great as an appetizer or entree, great with butter 🧈! Scallops are also one of the healthiest food you can eat. 3oz (84 grams) of steamed scallops are power packed:
Calories: 94
Carbs: 0 g
Fat: 1.2 g
Protein: 19.5 g
Omega-3 fatty acids: 333 mg
Vitamin B12: 18% rec daily value (DV)
Calcium: 9% of the DV
Iron: 15% of the DV
Magnesium: 12% of the DV
Phosphorous: 27% of the DV
Potassium: 12% of the DV
Zinc: 18% of the DV
Copper: 12% of the DV
Selenium: 33% of the DV They are an excellent source of several trace minerals too, including selenium, zinc & copper. Most people don’t get enough of them. INGREDIENTS:
16 large sea scallops, cleaned and pat dry with paper towels
8 slices bacon
16 toothpicks DIRECTIONS:
Pat the scallops dry with paper towels.
Wrap each scallop in ~1/2 slice of bacon and secure with a toothpick.
Place scallops in air fryer.
Cook at 400 for 5 minutes. Turn scallops & cook for another 5 minutes at 400 until scallop is tender & bacon cooked thoroughly to preference. Bacon wrapped dates are awesome too if the dates don’t cause any digestive issues👌🏻
You had me at pizza❤️🍕 Add this one to your carnivore cookbook! 🍗🍕CHICKEN CRUST PIZZA 🍕🍗 INGREDIENTS
1lb ground chicken 1 cup grated parmesan cheese 1/2 tsp salt 3 large eggs Recipe makes two ketopizza bases or 1 large one. Your choice. DIRECTIONS
Preheat the oven to 400 degrees. Line baking sheet or pan with parchment paper.
Stir together the shredded chicken, grated Parmesan cheese, and salt.
Whisk the eggs lightly, then mix in.
Divide the dough into two equal pieces. Spread the chicken crust pizza “dough” onto the parchment paper as thinly as possible (about 1/4 in thick).
Bake for 15 minutes, until firm & golden on the edges.
Let the crust rest for 10 minutes.
Add sauce & toppings of your choice. Return to the oven for 10 minutes, until the cheese is melted. Some recipes add almond, coconut, or flaxseed flour for “fluffiness.” I like to add a little ground sausage to the ground chicken for flavor too! My favorite toppings are black olives, mushrooms, sausage, ham, & pepperoni! (Black olives & mushrooms I can tolerate) Just be mindful of toppings & ingredients that can cause got irritations like high fodmap veggies & excess dairy 🧀 What are your favorite toppings?
You’re gonna love this casserole for your taco Tuesday y’all! Because tacos are good any day that ends in Y! You can make so many different versions of this casserole, be creative and make it your own! Some add onions, peppers, & olives. Omit if you’re sensitive to high fodmap foods. You can also reduce the amount of dairy if you’re sensitive. There’s no one way to do this dish! Others also use this as a baked ‘dip’ if you want to use it with pork rinds or your favorite tortilla chips. Don’t forget to let me know how it turns out, I love hearing about y’all’s home cookin! INGREDIENTS
1 pound ground beef
1 packet gf taco seasoning
1/4 cup water
2 ounces cream cheese
1/4 cup salsa
4 eggs
1 tablespoon hot sauce (optional)
1/4 cup heavy whipping cream
1/2 cup grated cheddar
1/2 cup grated pepperjack cheese INSTRUCTIONS
Preheat oven to 350. Spray an 8×8 baking dish with non-stick spray.
Brown the ground beef in a large skillet over medium heat, drain fat
Stir in the taco seasoning and water and cook for 5 minutes.
Add the cream cheese & salsa & mix
Crack the eggs in bowl & whisk together with the hot sauce and heavy cream.
Pour the meat mixture into the prepared baking dish and top with the egg mixture.
Sprinkle with cheese and bake for 30 minutes or until eggs are set. Boom 💥 Low Carb Taco Tuesday. Done ✅ Now gimme a 🌮 👇🏻
After experimenting with all different kinds of ground meats, 80% ground beef chuck is my fav. I also rotate 85% ground beef & 93% ground chicken occasionally.
I used to bake meatballs all the time, but fell in love with the crispy edges on meat when cooking in the airfryer. I thought, why the heck not, let’s airfry’em.
Simple Cheesy Carnivore Meatballs
Ingredients
* 2 lbs ground beef (I like 80-85%, idc if it’s grass fed or grain fed. I feel people over complicate things. As long as it agrees with your health, eat it.)
* 2 large eggs
* 2 oz pork rinds
* 3 oz shredded Italian cheese blend (or whatever you’d like as long as you tolerate dairy ok)
* 1 tsp pink Himalayan sea salt
Instructions
* Mix all ingredients in a bowl.
* Roll into balls (~1-2 inches in diameter) Should make 24 meatballs.
* Cook at 350 degrees for 8 minutes. Turn meat balls & cook for another 4 minutes.
Ballpark Macros per 4 meatballs
(These’ll vary depending on your meatball size & what ingredients you include)
I mean seriously, the AirFryer is basically a one-pot wonder & magical basket for so many dishes! And for us carnivores who love a good crisp, it’s a life changer!
If I’m lookin to change up my red meat options, chicken thighs are my fav! The airfryer makes chicken thighs come out tender & juicy with a deliciously crispy skin (best part 🤤)!
Great protein option for any diet!
**Common question: Can I use frozen chicken in the air fryer?
Answer: YES! Note cooking times will differ. Rule fo thumb, airfry frozen chicken thighs an extra 50% of time from the original recipe you’re using.
Tips
Choose pieces of chicken that are of equal size so they cook evenly in the air fryer. Don’t over crowd.
The internal temp for chicken should be 165°F
For ultimate juiciness, meat should set before serving to seal in the juices.
Mix sauces & seasonings to add variety if you use different sauces and seasonings. Smoked paprika and sea salt are my two faves!
Chicken thighs keep about 5 days in the refrigerator & can be frozen up to 1 month.
Crispy Air Fryer Chicken Thigh Recipe
Ingredients
4 chicken thighs (bone and skin optional, pick what you like) 6 oz each
1 tablespoon olive oil (optional)
Season to taste (I like smoked paprika and pink Himalayan sea salt)
Directions
Rub chicken thighs with olive oil & sprinkle with seasoning.
Preheat air fryer to 340°F.
Place chicken thighs in the basket, cook 22-25 minutes or until chicken reaches 165°F & crispy exterior
Rest 5 minutes before serving or if you’re impatient like me, dig in!
**Homemade Seasoning: Combine
1/2 teaspoon smoked paprika
1/4 teaspoon seasoned salt, garlic powder, black pepper, oregano
