So you want to start Keto WOE (way of eating) Basic info: A keto diet or ketogenic diet is a high fat, low carb, moderate protein diet. This way of eating will force your body into a state known as ketosis where the body is deprived of carbs and is forced to use your fat

So Easy Dump and Bake Skinny Chicken Parmesan Casserole!  

These are a must try! YUM!!

  Make Ahead Muffins   Ingredients 1 lb ground turkey sausage (or pork) 6 large eggs 1 cup egg whites ½ red pepper, diced 3 tablespoons minced onion 1 cup cheddar cheese ½ cup mozzarella cheese Instructions Preheat oven to 350 degrees. Brown turkey sausage over medium high until no pink remains. Spray a muffin

Ingredients: 1 Tomato 1 Green Pepper 1 Onion ​1 Head cauliflower 1 egg Parmesan Cheese 1/2 c shredded mozzarella cheese 2 tsp basil 1/2 tsp fennel 1/2 tsp oregano 2 tsp parsley garlic powder to taste Directions: Steam cauliflower and grate or use food processor to chop up cauliflower heads. In a bowl mix cauliflower, 1/2

Zucchini Ravioli   INGREDIENTS 4 medium zucchini 2 c. ricotta 1/2 c. finely grated parmesan, plus more for garnish 1 Egg, lightly beaten 1/4 c. thinly sliced basil, divided 1 Garlic clove, minced kosher salt Freshly ground black pepper 1 1/2 c. marinara sauce 1/2 c. shredded mozzarella DIRECTIONS Preheat oven to 375 degrees F.

Cauliflower Fried Rice   INGREDIENTS 1 medium head cauliflower 2 tbsp. sesame oil 1/2 white onion, diced 1 jumbo carrot, peeled and diced 1 clove garlic, minced 2 tbsp. soy sauce 1/2 c. frozen peas, cooked according to package directions kosher salt Freshly ground black pepper 2 Eggs, beaten 1 scallion, thinly sliced DIRECTIONS Core

Quick, what did you eat for lunch on Monday? Ok, stop, you have no idea and neither would I. That’s a problem if you are trying to lose or maintain your weight. How do you know what is causing gains and losses if you aren’t tracking things? Try writing down if only for one week