I just finished Dr. Gabrielle Lyon's book Forever Strong, which stresses the importance of getting enough quality protein to maintain healthy muscle and even gain muscle mass. Eating enough quality protein is especially important as we age. A protein-forward diet can not only help with muscle, but it can balance blood sugar, increase energy, improve mental clarity, and positively affect sleep. I enjoy lots of meat, fish, and eggs but sometimes I prefer getting my protein in the form of something that tastes like a decadent treat. Enter this Keto Pumpkin Spice Protein Bread recipe. It mixes up ..read more

If you're new to following a carnivore diet you might wonder if you can drink coffee or if that is somehow "cheating." In this post I'll share what people who are carnivore purists believe about including coffee, what most people who consider themselves carnivore believe, and how you can decide if including "a cup of hope in a world of chaos and Mondays" -- errr coffee -- is right for YOU. This post may contain affiliate links for your convenience. This means if you make a purchase, I will receive a small commission at no extra cost to you. For more information, see my disclosures here. Coffee ..read more

While traditional chicken nuggets are a no-go on a keto diet, these 4-ingredient crunchy chicken nuggets are perfectly keto-friendly AND are perfect for a carnivore diet! They use canned chicken which I personally love for chicken salad and always have on hand in my pantry. You can mix them up in just minutes and air fry them to a crisp, golden brown for an indulgent lunch or dinner. If you follow a carnivore diet you can eat the chicken nuggets on their own, or dip in my Easy Béarnaise Sauce. If you eat keto or follow a low-carb way of eating, serve with ranch, pico de gallo, sugar-free barbe ..read more

I've really been focusing on getting lots of protein this year and, because I follow a keto diet, most of it comes from meat, seafood, poultry, and eggs. Even though I love a juicy filet or tender chicken breast, there are times I get tired of eating meat. Protein powder - and these keto-friendly Chocolate Fudge Protein Waffles - to the rescue! Each waffle has 30 grams of protein and only 1 net gram of carbs. It is a minimalist recipe with just four ingredients and you can mix up and cook a batch in about 15 minutes tops. Best of all, the Keto Chocolate Fudge Protein Waffles have a crispy crus ..read more

Updated: August 15, 2023 The annual arrival of Starbucks Pumpkin Spice Lattes signals an end to summer, the start of fall, and a celebration of all things pumpkin spice! If you follow a ketogenic or low-carb diet you may wonder, is a Starbucks Pumpkin Spice Latte keto-friendly? Is a Starbucks Pumpkin Spice Latte keto-friendly? A grande (16-ounce) Starbucks Pumpkin Spice Latte has 52 grams of carbohydrates and is NOT a keto-friendly beverage. Even an 8-ounce short Pumpkin Spice Latte has 26 grams of carbs and is not suitable for a ketogenic or low-carb diet. Don't be discouraged if you want the ..read more

I created this recipe one August day when the temp was a cool and breezy 82 degrees and I started thinking about fall and the approach of the beloved pumpkin spice season. I’ve been on a keto-friendly waffle (or chaffle)kick lately and I wanted to create a pumpkin spice-flavored waffle packed with protein so I could enjoy them as a meal all on its own. I’ve been really focusing on weight training recently so strive for at least 30 grams of protein per meal. These Keto Pumpkin Protein Waffles are perfectly keto-friendly, have a cake-like texture, and a whopping 32 grams of protein for just two ..read more

I recently completed a 24-hour fast and wanted something not only easy to prepare and also easy to digest for my first meal. This carnivore-friendly 3-ingredient egg drop soup recipe is perfect for breaking a fast, as part of a light meal, or quick snack on a carnivore, keto, or low-carb diet. I've included seasoning and garnish options if you're not following a strict carnivore diet. Best of all, this carnivore egg drop soup recipe takes just a few minutes to make and likely you have all the ingredients in your refrigerator, freezer, or pantry! JUMP TO RECIPE This post may contain affiliate ..read more

I've followed a keto diet for a long time (and I'm even doing carnivore right now which is extreme keto) but one type of carb that will always be a part of my day is gummy vitamins. I do my best to eat healthy, but I also want to be sure my nutritional needs are covered just in case.  A daily vitamin is an easy way to make sure I'm not deficient in any vitamins or minerals. Some people, like me, find that multivitamin pills cause nausea, so years ago I switched to gummy vitamins.  I really love being able to make my daily gummy vitamin a planned sweet treat. I enjoy it after lunch, l ..read more

It's that time again - Amazon Prime Days 2023 - when you can snag your favorite products on Amazon at DEEP discounts. Discount is a word we can all appreciate in this time of supply chain issues, inflation, rising food and housing costs, and global uncertainty. If you follow a keto diet like I do, no doubt you'll be interested in keto-friendly foods, tools, books, and kitchen gadgets, to keep you motivated and focused on creating good health. I'll share some of the best keto deals you'll find during Amazon Prime Days 2023, July 11th and 12th. Because sales volume is so high during Prime Days ..read more

I first discovered the tangy, decadent sauce that is Béarnaise on a recent trip to Las Vegas. My family and I dined at Gordon Ramsay's Hell's Kitchen (a dream of mine!) and I ordered the filet. It was served with a Béarnaise and I was shocked at how well this sauce elevated the filet. It provided richness from egg yolks and butter, and acid from a vinegar reduction. When I arrived home I vowed to learn how to make Béarnaise sauce so I could enjoy it at any time. For my first attempt at Béarnaise sauce, I used the New York Times recipe which required a double boiler, lots and lots of whisking ..read more