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This Instant Pot Pineapple Chicken Breasts Recipe is an easy chicken dinner recipe that you can set and forget in your pressure cooker! Serve the chicken and sweet, tangy sauce over rice or noodles for the perfect weeknight dinner!


  • 4 boneless skinless chicken breasts
  • 1 398ml can pineapple chunks with juice 14 oz
  • 3 tablespoons sodium-reduced soy sauce
  • 3 tablespoons brown sugar packed
  • 1/2 teaspoon salt
  • pinch of black pepper
  • 1 tablespoon corn starch
  • 1 tablespoon water


  1. Add pineapple chunks with juice, soy sauce, sugar, salt and pepper to the Instant Pot (mine is a 6 quart). Stir until combined.
  2. Add chicken breasts on top of the pineapple.
  3. Put the lid on the Instant Pot and turn the valve to sealing. Set to Manual, high pressure, for 10 minutes. It will take about 10 minutes to come to pressure and start counting down.
  4. When the timer goes, turn the Instant Pot off. You can do a quick release or wait 5 minutes and then release any remaining pressure.
  5. Remove the lid and turn the Instant Pot to saute, and adjust to less heat. Stir together the corn starch and water and stir into the sauce (you can take the chicken out to do this but it’s not necessary!). Cook and stir until the sauce has thickened, and then turn off.
  6. Serve chicken immediately over rice, noodles or with a side of veggies.

Cornell University Launches First Free Plant Based Meal Plan On The Trending

While many people believe meat is the best source of protein, you may be surprised to discover just how many foods provide high levels of this macronutrient. While meat really is a good way to consume protein, there are other healthy sources as well.

Types of Protein Ebook Of Plant Based Diet See Below

There are two basic types of protein: complete and incomplete. Complete proteins are animal-based proteins which provide all of the essential amino acids in a single source. Incomplete proteins, as the term implies, do not supply all amino acids. Fortunately, you can find complementary sources which together, provide all the essentials for your diet.

High Protein Foods

The following lists of high protein foods are divided into categories including both animal and plant sources. They have high levels of protein per serving (protein amounts are listed in parenthesis,): Click On Image Below For Pdf File

     Click On Image

Meat and Poultry

Meat and poultry are excellent sources of animal protein. All of the following are complete proteins:

Chicken breast

Chicken breast
  • Chicken breast, 3.5 oz (30 g)
  • Turkey (21 g)
  • Pork chop (22 g)
  • Pork tenderloin, 4 oz (29 g)
  • Ham, 3 oz (19 g)
  • Beef steak, 6 oz (42 g)
  • Beef liver, 3 oz (23 g)
  • Hamburger patty, 4 oz (28 g)
  • Roast beef (28 g)
  • Chicken leg (11 g)
  • Turkey breast, skinless, 4 oz (28 g)

If you are concerned about your fat consumption, choose skinless chicken or turkey breasts and lean beef.

Eggs and Dairy

Eggs and dairy are complete proteins, but they’re also higher in fat. If you are watching your fat intake, try low-fat or nonfat milk and cheese and use egg whites rather than the entire egg.

Eggs and Dairy

Eggs and Dairy
  • Egg (6 g)
  • Blue cheese, 1 oz (6 g)
  • Shredded cheddar cheese, 1 cup (28 g)
  • Cheddar cheese, 3.5 oz (25 g)
  • Mozzarella cheese, 1 oz (6 g)
  • Parmesan cheese, grated, 1 oz (12 g)
  • Eggnog, 1 cup (10 g)
  • Chocolate milk shake, 10.6 oz (9 g)
  • Vanilla milk shake, 10.6 oz (12 g)
  • Yogurt, low-fat, plain (10 g)
  • Cottage cheese, ½ cup (15 g)
  • Milk, 1 cup (8 g)

Fish and Seafood

Fish and seafood provide heart-healthy fat and a complete protein in one tasty dish. Here are some of the highest protein fish options:


  • Tuna, 6 oz (40 g)
  • Salmon (27 g)
  • Catfish, 3 oz (15 g)
  • Clam, 3 oz (11 g)
  • Cod, 3 oz (20 g)
  • Alaska King crab, 1 oz (16 g)
  • Flounder, 3 oz (21 g)
  • Lobster, 3 oz (17 g)
  • Oyster, 1 oz (17 g)

Beans and Legumes

Beans and legumes are incomplete proteins; however, if you choose to avoid animal proteins, they will be an important component of your diet. Try these high-protein options:


  • Black-eyed peas, 1 cup (13 g)
  • Chickpeas, 1 cup (15 g)
  • Lentils, 1 cup (18 g)
  • Split peas, 1 cup (16 g)
  • Refried beans, 1 cup (14 g)
  • Miso, 1 cup (32 g)
  • Tofu, 4 oz (8 g)
  • Edamame, 1 cup (17 g)

Nuts and Seeds

No list of high protein foods would be complete with nuts and seeds, which are tasty sources of healthy fats but also incomplete proteins. If you do not eat animal proteins, it’s important that you consume other sources. Add nuts and seeds to your salads and smoothies or munch on them as snacks. Here are the protein counts for some of the most popular nuts, nut butters, and seeds:

Nuts and Seeds

Nuts and Seeds
  • Peanut butter, 2 tbsp (8 g)
  • Peanuts, ½ cup (2.5 g)
  • Almonds, ¼ cup (8 g)
  • Peanuts, ¼ cup (9 g)
  • Cashews, ¼ cup (5 g)
  • Sunflower seeds, ¼ cup (6 g)
  • Flax seeds, ¼ cup (8 g)
  • Pumpkin seeds, ¼ cup (19 g)
  • Brazil nuts, 1 oz (4 g)
  • Carob flour, 1 cup (5 g)
  • Macadamia nuts, 1 cup, 2 oz (8 g)

Plant Based Complete Proteins

Most plant foods are incomplete proteins but there are a handful of exceptions. The following plant based foods are considered complete proteins.

  • Quinoa, 1 cup (8 g)
  • Chia seeds, 1 oz (4 g)
  • Hemp seeds, 1 oz (10 g)
  • Soybeans (roasted), 1 cup (61 g)
  • Soy milk, 1 cup (7 g)
  • Amaranth, 1 cup (9 g)
  • Buckwheat, 1 cup (23 g)

Meeting Your Needs

You can easily meet your body’s daily need for protein by choosing foods high in this macronutrient while low in fat and sodium. Your protein intake will provide your body with the necessary building blocks to create strong bones and muscles.


One of my most popular recipes on the blog is this white chicken chili from a few years back. I haven’t made it in a really long time, but as I was looking through old posts, I came upon it and remembered how much I loved it! Today, I’ve got Instant Pot White Chicken Chili recipe to share with you.

I know some people don’t get the appeal of the Instant Pot, but it has truly become my favorite appliance in the kitchen. I love that I can get home at 5 with no plans for dinner and have dinner ready within the hour with minimal prep ans hands on time. I can even use frozen chicken breasts. This is perfect for me because I sometimes get pretty caught up at work and will get home with no plan for dinner. The IP has made life a lot easier!

I have been working on adapting all of my favorite slow cooker recipes lately. No joke, I haven’t pulled out my slow cooker since I got my Instant Pot. So, if you don’t have one, try to snag one this holiday season!

And, no, this is not sponsored post for the Instant Pot. I’m just a fan and you guys know I’m all about finding ways to get delicious and nutritious dinners on the table as quickly and as easily as possible. But, if you don’t have one and want to make this chili, fear not, you can also make it in your slow cooker. I’ve provided the directions for both below.

Instant Pot White Chicken Chili

This recipe couldn’t be easier. I just toss in some sliced chicken breasts, beans, corn, broth, and a bunch of seasonings and I’ve got dinner ready in a snap! I used navy beans, but if you want to try other beans like cannelini or pinto beans, that is just fine too!

I cook the chili for 15 minutes. This may seem like a long time in the IP for diced chicken breasts, but I have never felt the chicken was dry. It comes out nice and tender. If you are worried or make it and feel your chicken is too dry, you can subtract a few minutes and see if that’s any better.

Instant Pot White Chicken Chili


yield: 4-6 SERVINGS

prep time: 10 MINUTES

cook time: 15 MINUTES (INSTANT POT)


  • 1 1/2 pounds boneless skinless chicken breasts, halved lengthwise
  • 2 (15-ounce) cans white navy beans, rinsed and drained
  • 1 (15-ounce) canned corn, drained
  • 1 (4-ounce) can, diced green chiles, drained
  • 2 cups low sodium chicken broth (can add more if desired)
  • 3 teaspoons ground cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon kosher salt
  • shredded cheese, avocado, sour cream, cilantro for topping


Instant Pot Directions:
  1. Place the chicken breasts into the pressure cooker. Pour in the beans, corn, chiles, and the broth. Then stir in the seasonings. Cover with the lid and set valve to sealing position. Cook on poultry setting for 15 minutes followed by a quick pressure release. Shred the chicken with a fork and serve with desired toppings. Can add additional seasonings if desired.
Slow Cooker Directions:
  1. Place the chicken breasts into the slow cooker. Pour in the beans, corn, chiles, and broth. Stir in the seasonings and cover. Cook on low for 3 1/2 hours or high for 1 1/2 hours. Shred the chicken with a fork. Serve with desired toppings. Can add additional seasonings if desired.

Air Fryer Baked Garlic Parsley Potatoes

Air Fryer Baked Potato covered in a parsley garlic salt rub. You’ll never eat a plain baked potato again! Sponsored by Air-N-Water 

Are you ready to make the best air fryer baked potato you’ll ever taste? It’s a very well loved recipe, one of our favorite air fryer recipes!

If you’re here to learn how to bake a potato you’re in the right spot. I’m going to not only show you how to bake a potato but show you how to make the best baked potato you’ve ever tasted! I love my air fryer and I use it at least once a week to make baked potatoes. Since I have an air fryer the only way I make baked potatoes are in the air fryer. The air fryer baked potatoes are the so much better than making a baked potato in the oven. When you put on the seasonings it just takes the potatoes to another level.

It’s so good you could eat it without toppings.

We all love baked potatoes, we all get them when you’re out to eat, especially at a steakhouse. Whenever I’m eating one I enjoy when they’re salted, but man I always wanted MORE flavor on the crispy baked potato skin. Oh and no soggy baked potatoes, please! I’m not sure I know anyone who wants to eat soggy potato skin.

My daughter is just like me.  She loves fried foods, and she’s obsessed with baked potatoes.  If we go anywhere out to eat, she has to have a baked potato!  Making a baked potato at home is a total pain.  I’m always trying new things to get that perfect baked potato.

Why should you get an air fryer? 

If you want really crispy stuff without frying this air fryer is excellent! Fries are crispy, our potatoes are crispy on the outside and perfectly fluffy on the inside.

This is NOT a deep fryer. Think of it more like a convection oven. You can even bake in your air fryer! 🙂

At first, I used it thinking I could fry anything that I would typically fry like zeppoles or even battered cookies.  In all honesty, I didn’t like it because I was approaching it the wrong way.  I was trying to make deep fried desserts, and the Air Fryer isn’t made to do that.

It helps make some fried foods that you’d usually enjoy a much healthier option by using an air oven. You can cook without any add oil, and it’s oil free cooking unless you’re making our Air Fryer Baked Potatoes with Parsley Salt, and Garlic!

The oil helps the potatoes get that beautiful crispy skin.  Who doesn’t love a crispy baked potato on the outside and feather light cooked inside?!   Ohh and that salted garlic crust is INSANE!!

They will be gobbled up as soon as they hit the plate.

Air Fryer Baked Garlic Parsley Potatoes Recipe

Once I realized it wasn’t a typical fryer and I couldn’t do batters a whole new world opened up!  I made delicious baked potatoes.  In only 35 minutes! Bigger potatoes may take a bit longer and smaller potatoes will cook up quicker. I have even done baby baked potatoes like this. Each baby potato is a flavor burst in your mouth, yum!

Kay was squealing with excitement to have a perfectly baked potato at home.  These Air Fryer Baked Garlic Parsley Potatoes are so good that she gobbles a whole one up!

This recipe is great for all kinds of potatoes. If you eat the skin of the sweet potato (you should try it if you don’t, so good for you!) you could even use it for that.

Air Fryer Baked Potatoes with Garlic Parsley RubI was so quick to think I didn’t like the fryer, but after these potatoes, I then made amazingly crispy and delicious chicken drumsticks too!  I LOVE THIS MACHINE!

Why not just make a microwave baked potato, why an airfryer baked potato?

You will not get a crispy skin in the microwave. Microwaves result in more of a gluey potato, cookout essential nutrients, and just won’t pack as much flavor as this air fryer baked potato recipe.

Air Fryer Baked Garlic Parsley Potatoes Recipe

These are perfect for your next cookout or even alongside dinner. We make them at least once a week, either air fryer baked potato or air fryer baked sweet potato. When the whole family loves and enjoys something we tend to make it often and this air fryer baked potato recipe is a staple in our home.

Air fryer sweet potatoes are a must try. It’s just as good as our air fryer baked potato but sweeter. 😉

Our Air Fryer Baked Sweet Potato recipe results in a sweet potato baked to perfection! - Topped with butter, salt and parsley.


How to make an air fryer baked potato

I like to slice the potato open and then open it up and push from the bottom up, so the potato just bursts open!


Air Fryer Baked Potato Recipe – Baked Garlic Parsley Potatoes

Prep Time                        Cook Time              Total Time

5 mins                              35 mins                   40 mins

Are you ready to make the best air fryer baked potato you’ll ever taste? Crispy and tasty Air Fryer Baked Potatoes. Coated in flavor! Make our Air Fryer Baked Garlic Parsley Potatoes for the best side dish recipe in just 35 minutes for your family meals.

Course: Side Dish
Cuisine: American
  • 3 Idaho or Russet Baking Potatoes
  • 1-2 Tablespoons Olive Oil
  • 1 Tablespoon Salt
  • 1 Tablespoon Garlic
  • 1 Teaspoon Parsley
  1. Wash your potatoes and then create air holes with a fork in the potatoes.
  2. Sprinkle them with the olive oil & seasonings, then rub the seasoning evenly on the potatoes.
  3. Once the potatoes are coated place them into the basket for the Air Fryer and place into the machine.
  4. Cook your potatoes at 392 degrees for 35-40 minutes or until fork tender.
  5. Top with your favorites. We love fresh parsley and sour cream!

One Meal A Day | 24 Hour Fasting Benefits On Keto

Why I Eat One Meal A Day

About two years ago, I started eating one meal a day and I’ve been hooked ever since. When I first started my keto diet journey, I was eating three to four meals a day.

The issue was, at the time, I was a furniture mover and was pretty much on a truck from sun up to sun down. Since I Iived in Orlando (over-crowded), most of the time we were always in a hurry to get to the next stop so we could get done in time.

Sure my partners could easily stop at Burger King or a gas station and find a plethora of “JUNK”! But I was on keto so it was very difficult.

So about 2 months in and losing over 30lbs on keto, I decided to try intermittent fasting. Intermittent fasting didn’t only made me happier and healthier, it has also made me more energetic.

At first, I was eating a 16/8 style fast which I talk about here. Then I would end up fasting for 18 hours because work really started picking up.

The thing that got me was I wasn’t hungry at all…

So I figured if I’m going to fast 18 hours, I might as well eat one meal a day. And that’s when everything changed as far as my view on meal timing.

I don’t eat as much as I used to since I’ve started eating one meal a day due to the fact that ketones are a very great source of natural energy.

Aside from having plenty of energy to last me the entire day, I always notice that when I do eat, I don’t l eat as much which save me money in the process…lol…

Plato once said: “I fast to give me better mental efficiency”.

“One-quarter of what you eat will keep you alive, the other three quarters will keep your doctor alive”… That’s a quote from Egyptian proverb.

The Romans used to lock people in rooms without food to cure them from being possessed… I find this pretty interesting to say the least.

Do you remember when breakfast was supposedly the most important meal of the day? I used to hear that a lot when I was younger and I still hear it to this day (especially from a mother).

Also, the way that I was raised is that you would have to eat three meals per day to remain healthy. I personally I don’t feel this is necessary and I think it’s backwards thinking…

Let me explain…

First of all… The big question is, who actually came up with the idea of eating three meals a day? Some suggest that eating three meals a day stems from whatever culture they were from.

When Europeans first came to America, they notice that native Americans were eating whenever they felt like it instead of eating in a structured format.

Plenty of evidence shows that back when we were hunters and gatherers, we probably ate one “BIG” meal by the end of the day or even went days without eating anything.

Before agriculture came along, it was nearly impossible to eat three meals a day. Back then, even older survivors had extremely robust bone density according to their fossils.

According to traditional science, 3 meals a day is sufficient for stable blood glucose which probably links to the fact that carbs get used up (or stored as fat) quickly that we would be hungry within hours of eating.

Is Eating One Meal A Day Bad For You

Is Eating One Meal A Day Bad For You?

In 1911, there was a book called “The Fasting Cure”.

The book was based on over 200 people all using a fasting protocol to relieve or even cure symptoms like arthritis, heart disease, headaches, colds, and even cancer.

In 2012, a doctor by the name of Dr. Alan Goldhamer stated how a 42 year old woman used a 21 day fast to cure her cancer.

Dr. Yoshinori Nagumo speaks about eating one meal a day in his book Kuufuku Ga Hito which means “hunger makes people healthy”.

Aging is actually cumulative damage to your DNA over the years. David Sinclair, a genetics professor states that not eating stimulates the Sirtuin proteins which are vital for repairing your DNA.

Mark Mattson a neuroscience professor at John Hopkins University showed how the growth of new neurons in the brain is promoted through fasting.

Makes you wonder why neurodegenerative diseases like Parkinson’s and Alzheimer’s can be prevented through fasting.

24 Hour Fast Benefits

24 Hour Fast Benefits

1. Mark Maxim, a Neuroscience professor talks about how fasting improves the nerves cells ability to heal and repair DNA. I think this is pretty awesome!

2. When you fast, you produce something called brain derived neurotrophic factor which activates our stem cells and creates new neurons.

3. When you skip meals sometimes you’ll notice that you become more aware and alert. That’s because fasting improves your brain function.

4. Studies also show that fasting decreases inflammation and oxidative stress (Just imagine combining that with a low carb keto diet). Amazing stuff!

5. Fasting improves memory and decreases Alzheimer’s as we age.

6. It improves cognitive function (right along with keto) while detoxing and cleasing the blood cells.

7. Fasting promotes improvement in our cardiovascular system.

8. You also produce more energy eating one meal a day because the body stops multitasking and has time to heal itself which is important for muscle revovery.  Plus the body has to produce toxins and hydrochloric acid to help digest the food which is a long proccess.

9. Think about the mental discipline you gain from a 24 hour fast…

10. Eating one meal a day also decreases your chance of eating foods that are not healthy for you as well. Sometimes bad eating habits occur when we’re bored.

11. You emotional stability will begin to increase and you are more “awake” than ever before.

12. You sleep improves as well since you’re not eating before bed. This allows your body to recover and repair itself without having to push taht aside to digest food.

13. For me, eating one meal a day is super convienient. I don’t spend time thinking about food or preparing several meals during the day. This help me get more things done and gives me plenty of free time.

would’nt jump right into a 24 hour fast though… Slow your road!

Start out with a standard intermittent fast and then work your way to eating one meal a day…if you’re getting started… … Thanks! –


Want to be a fat-burning machine without having to count calories? Here’s a few ideas on how to get into ketosis faster on a low carb diet.

Do you want to look leaner for bikini season? Yoga pants starting to feel a little tighter? One way to burn fat fast is to go on a ketogenic diet.

The physiological process of burning stored fat instead of sugar, can be achieved within a short amount of time after following a strict keto diet. It is possible to get there in a day. In fact, some people show you how to get into ketosis, this fat burning state, in 24 hours.


Becoming keto adapted where the body burns fat rather than sugar isn’t as hard as you might think. And, you don’t have to starve yourself to get there quickly. The great news for those who want to know how to get into ketosis faster is, well … you don’t have to fast.

Fasting has been used for thousands of years by virtually every religion and traditional society. There are some people who think that a complete fast (not just intermittent fasting) is a way to get into ketosis faster.

But the great thing about following a ketogenic diet is that you can eat until your heart—er, stomach—is content. You just have to eat enough of the right foods. And, of course, eat very little of the wrong foods.


Before reviewing how to get into ketosis quickly, let’s take a look at a quick background:

The ketogenic diet was designed as an anti-seizure protocol in 1924 by Dr. Russell Wilder at the Mayo Clinic, according to The Charlie Foundation.

The Charlie Foundation is a nonprofit which provides information about different ketogenic diet therapies for people with epilepsy, other neurological disorders and select cancers.

The ketogenic diet is still used to prevent neurological disorders. Classic ketogenic diets are medically-supervised.

But many people without neurological disorders have followed some version of it in order to lose weight, especially body fat.

The way to get into ketosis quickly, in a nutshell, is the same whether you’re under the supervision of a dietician or doing it on your own: drastically cut down on carbohydrates.

When your body is using ketones for energy, your body has become keto adapted where stored fat is burned instead of sugar. Ketones come from fatty acids that are made in the liver. They are used for energy during periods of fasting.

How to get into ketosis faster


But if you want to learn how to get into ketosis faster, it’s not difficult. And, there’s no need to avoid food altogether.

The body becomes keto adapted when carbohydrates are limited to very low levels. In fact, if you reduce your carb intake to about 25 net grams you can quickly get into ketosis. (Roughly speaking, to calculate net carbs: total carbs minus grams of fiber.)

Your average serving of pasta contains 25 grams of carbohydrates. And most people typically have more than one serving. Throw in some bread, oatmeal, muffins, fruit, potatoes, and the carb count is now well over 100 grams.

But learning how to get into ketosis fast doesn’t mean you have to give up your favorite foods. You just have to give up carbs and eat more of the foods that will help your body start burning fat stores instead of sugar.

When you become keto adapted, your liver converts the stored fat in your cells into ketones.  And, although some people think the brain’s preferred fuel source is carbs, your brain can in fact be fueled by ketones.

If you’re disciplined enough to eliminate nearly all starchy forms of carbs, it will be easier for you to get into ketosis fast. Here’s the good news about following a ketogenic diet: when you use fat for energy, instead of stored sugar (glycogen), you burn more calories. That’s because using fat for fuel takes more energy.

There are nine calories in one gram of dietary fat. There are only four calories in one gram of carbohydrate. That means that dietary fat is more than twice as energy dense as carbs.


If natural fat has twice the energy and can actually help you lose weight (even though this macronutrient is called “fat”, it can help you lose fat), then why isn’t this the main way people eat?

For much of human history, people ate, roughly speaking, a ketogenic diet. Our ancestors ate a much lower-carb diet (compared to today) up until approximately 10,000 years ago, with the advent of the agricultural revolution.

The agricultural revolution heralded the end of the hunter-gatherer diet, ushering in the first higher-carb trend.  And ever since fats were mistakenly blamed for heart disease in the mid-20th century, high carb diets are the norm.  Some advocates of the ketogenic diet believe that this low-carb diet is the way humans were meant to eat.

It’s important to keep in mind that the modern ketogenic diet was intended for medical use. And organizations such as the Charlie Foundation adhere strictly to medically-supervised diets that cause the body to produce ketones.

With that disclaimer out of the way, let’s dive into how to induce a ketogenic state where fat storage is burned quickly for energy. There are a lot of keto support groups online that can help you stay low-carb so you can get into ketosis faster on your own.


To get a ketogenic state quickly, possibly within 24 hours, you’ll want your main source of fuel to be smart dietary fats. These healthy fats can be found in whole foods such as eggs and avocado.

You’ll only get into ketosis if both your carbs and protein are low. Eating excess protein can prevent you from becoming keto adapted and burning fat stores. That’s because excess protein can theoretically be converted into glycogen (a process called gluconeogenesis). When this happens, your body can use protein for fuel instead of ketones.

Protein such as beef, chicken, turkey, etc., can raise insulin levels, which prevents ketosis from kicking in.  How much protein is too much? Your body really doesn’t need to eat more than a few ounces of protein in one sitting.

That’s about the size of your fist. A hearty piece of wild salmon covering your entire fist will be more than enough to keep your muscles, hair, nails and skin strong.

How to get into ketosis faster


If you really want to enter a ketogenic state within one day, try to limit your intake of carbs to 25 net grams. The carbs you eat should come only from low-starch green, leafy veggies and just a little bit of fruit. The good news about these carbs is they are the healthiest carbs to eat.

When learning how to get into ketosis fast, some may think it’s harder than it is. Going a day eating just 25 net grams of carbs at most isn’t as difficult as it sounds.

There are only 10 grams of carbs in 50 blueberries. Obviously, you don’t need to eat 50 blueberries in one sitting. Blueberries are loaded with antioxidants. Try just eating 5-10 blueberries. That’s less than 2 grams of net carbs.

You can have a couple blueberries for breakfast with one egg, grass-fed butter, bacon and a cup of steamed spinach. Both the egg and spinach contain less than one gram of net carbs.

Although allowed in small quantities, fructose can knock you out of ketosis so eat fruit with caution. You may want to wait until after your in a ketogenic state to see if you are sensitive to fruit sugar.

For lunch, you can have some steamed broccoli with wild salmon. Instead of having rice or another starch, you can try shirataki noodles, which contain close to zero carbs.

Half a cup of broccoli contains just 3 grams of carbs. So far, we’re only at 7 grams of carbs!

And for dinner, try eating another lean, organic serving of meat with a salad. Use olive oil or avocado oil for the dressing.

Some people are very sensitive to carbs and find that they do best eating mainly fats with moderate protein. The egg fast and fat fast are two very efficient ways of getting into ketosis within a day.

One of the most enjoyable things about being keto adapted is that you don’t have to count calories. You’ll love that part because you won’t have to worry about having an app to keep track.


There are test strips you can buy. But they may not be accurate. Test stips measure the ketones as expressed through your urine. Your body, theoretically, could be burning ketones before a urinary test confirms your ketogenic state.

Exercise can burn ketones. A test strip isn’t going to take this into account. Also, drinking water can flush out ketones.

Another way to get into ketosis fast is to try intermittent fasting. That’s when you take 2-3 days during the week and limit your calorie intake to 500. If you don’t like counting calories or just really enjoy eating food, don’t worry about intermittent fasting.

But intermittent fasting is a good way to kick-start fat burning through a keto diet. While a true intermittent fast does restrict calories, there’s another important component to it that might help you get into ketosis faster. And that’s going about 16 hours or so without eating.

Whether or not you want to take a day to reduce calories to approximately 500, try this….

Finish eating dinner by 6 or 7 p.m. Then, don’t eat breakfast until 10 a.m. This may help kick-start ketosis.

And if you want to speed things up faster, try doing exercise. But don’t exercise too hard if you’re not in exceptional shape. High-intensity exercise is a form of stress that can increase cortisol production.

Cortisol can interfere with fat-burning. Try getting outside for a nice long walk instead of doing a challenging spin class.

If you’re feeling hungry, eat! Remember, calorie intake doesn’t matter. What does matter is eating most of your calories from fat, a little from protein and a tiny bit from carbs. Eat as much smart fats as you want. Sprinkle in some nuts, seeds, and grass-fed cheese for snacks to curb hunger.


For those that want to know how to get into ketosis faster, the method depends on the individual. If you’re active and keep your net carbs super low (approximately 25 grams) you should be able to get there quickly.

Each person has a unique biochemistry. Your body functions differently from everybody else. You might be able to get into ketosis within 24 hours.

Somebody else, though, might need several days.

If you’re already very active and are able to keep carbs ultra low, it’s possible that you can reach a ketogenic state in a day. The key, though, whether it takes one day or a week is to keep protein as well as carbs low.

This is the big challenge for many people. It’s especially crucial to keep protein low if you’re going to eat a ketogenic-inspired diet for the long run. Eating too much protein can not only interfere with ketone burning, it can also strain your kidneys.

Dieting Kitchen’s meal plans Free Easy Instant Pot BUNDLE Of Meal Plans Week 1-4 + PDF

Dieting Kitchen’s Meal plan For instant Pot For 1 – 4 Week With Ebook + Pdf (Basically This Meal Plan For Low Carb And Weight Loss) Set at 1,200 calories and under 25 grams of carbs per Weight Loss Meal Plan, this plan is considered very low-calorie and moderately low-carbohydrate. It’s you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.

BUNDLE DEAL: Meal Plans Week 1-4 Push Picture For PDF

Maximize your weight loss by following a low-calorie, low-carbohydrate meal plan. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. It’s you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.

Benefits of the Meal Plan

These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. These two strategies together can accelerate weight loss, helping you achieve quick results. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. Motivation is a key factor in any weight control plan.

Following the Meal Plan

To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The steady flow of food keeps you feeling sated throughout the day. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Snacks are. It is imperative to ensure you never get to a point where you feel starved or shaky. You are also less likely to feel deprived if you eat every couple of hours. You may notice this plan does not include alcohol. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. Every calorie must have value when you reduce caloric intake to this level


 The Meal Plan

Each meal and snack includes a few options to give you some variety. For maximum nutritional benefit, try to vary your meal plan each day. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. The diet plan is low carb rather than no carb. Carbohydrates are essential for metabolism and many other vital body processes. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans.

Low-carbohydrate meals are those with less than 25 grams of carbs per meal. In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Carbohydrates listed are total and not effective carb rates. Meals are between 250 and 300 calories with snacks totaling the same. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts. To use the meals below, select one breakfast, lunch, dinner, and three snacks.


 Weight Control

Limiting your calorie intake is one effective way to lose weight. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker.

Following the Meal Plan

To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The steady flow of food keeps you feeling sated throughout the day. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Snacks are. It is imperative to ensure you never get to a point where you feel starved or shaky. You are also less likely to feel deprived if you eat every couple of hours. You may notice this plan does not include alcohol. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. Every calorie must have value when you reduce caloric intake to this level

Thanks Signs And Symptoms Source Click > instant loss week 1 meal plan


Think healthy and hearty paleo cooking takes forever? Got 20 minutes?


whole30 compliant recipe markHere’s a unique surf and turf kind of paleo meal that’s quick and easy. And it’s loaded with wholesome, nutritious stuff which makes it even better.

This paleo dish takes more time to chop the fresh veggies than it does to cook. And with its super-easy spices and a pre-cooked sausage of your choice, it’ll be on your plate in a snap!

For those of you who aren’t familiar with Old Bay Seasoning, it’s awesome! Your mom and grandma probably had this in their cupboard. Smart ladies! And for good reason. It’s a 70-year-old secret mix of herbs and spices that includes celery salt, red pepper, mustard, black pepper, bay leaves, cloves, paprika and some other ingredients they don’t list. I love it. It adds an awesome zip to seafood and poultry. And it’s really inexpensive compared to most pre-mixed spices. Be sure and add this classic to your spice rack!

20-minute paleo skillet meal

Take this skillet recipe and make it your own…for this one, I subbed out the regular sausage for wild boar sausage – really good!

What’s really great about this paleo shrimp and sausage recipe is its versatility – feel free to change up the veggies any way you want. I kept this mixture to quick-cooking veggies because we were hungry and I didn’t want to wait. And we nailed it.

Spicy, sweet and savory all in one bite.

This one’s a keeper for us. Hope it will be for you too!

20-Minute Shrimp & Sausage Skillet Paleo Meal Recipe

20-Minute Shrimp & Sausage Skillet Paleo Meal Recipe


    • 1 lb of medium or large shrimp (peeled and deveined)
    • 6 oz of pre-cooked smoked sausage, chopped (choose your favorite)
    • 3/4 cup diced red bell pepper
    • 3/4 cup diced green bell pepper
    • 1/2 of a medium yellow onion, diced
    • 1/4 cup chicken stock
    • 1 zucchini, chopped
    • 2 garlic cloves, diced
    • Salt & pepper to taste
    • Pinch of red pepper flakes
    • 2 tsp Old Bay Seasoning
    • Olive oil or coconut oil
    • Optional garnish: chopped parsley
  • Serves about 4


  1. Heat a large skillet over medium-high heat with some olive oil or coconut oil
  2. Season shrimp with Old Bay Seasoning
  3. Cook shrimp about 3-4 minutes until opaque – remove and set aside
  4. Cook onions and bell peppers in skillet with 2 Tbsp of olive oil or coconut oil for about 2 minutes
  5. Add sausage and zucchini to the skillet, cook another 2 minutes
  6. Put cooked shrimp back into skillet along with the garlic, and cook everything for about 1 minute
  7. Pour chicken stock into pan and mix through to moisten everything
  8. Add salt, ground pepper, and red pepper flakes to taste
  9. Remove from heat, garnish with parsley and serve hot


Easy Low Carb Almond Flour Biscuits

These delicious gluten-free biscuits, made from almond flour, are high in protein, low in carbohydrates and low in sugars. Almond flour is by far the more superior gluten-free flour. It is moist, delicious, nutritious and easy to use. These biscuits yield a firm enough texture to hold just about any preserve or condiment you choose to serve with them.

For best results the almond flour and egg whites should be chilled too. It is also important not to handle the dough too much and get them into the hot oven immediately. This recipe can successfully be doubled.


  • 1 cup PLUS 2 tablespoons almond flour

  • 1 teaspoon aluminum free baking powder

  • ½ teaspoon sea salt

  • 2 tablespoons cold butter

  • Egg whites from 3 large eggs


  • Preheat oven to 400oF

  • Mix chilled almond flour, baking powder and salt together in a medium size bowl. Add the cold butter work in the butter with a pastry cutter until crumbly. Alternatively this step can be done in your food processor – blitz then for a few seconds only.

  • In a small glass bowl or metal bowl, whisk the eggs with a fork or whisk until they slightly frothy – about 30 seconds.

  • Blend the eggs in the almond flour mixture with a knife just until combined. Do not overwork. If using a food processor, add the egg whites and blitz for a few seconds only until combined.

  • If you decided not to use chilled almond flour and chilled eggs, then place the mixture in the fridge for 20 minutes to allow the bits of butter to harden.

  • Drop 4-6 neat spoonful’s of batter (depending on your required size) on a baking sheet lined with parchment. Alternatively, use a well-greased muffin pan.

  • Bake immediately for 10-12 minutes until golden brown.

  • Serve with butter and preserves or top the biscuits with your favorite sausage gravy.

Low Carb Cream Cheese Fudge Easy to Make Delicious Recipe

Hello, I am Dr John Briffa, And I am Sharing Low Carb Cream Cheese Fudge Recipe on Dieting Kitchen. This is one of my favorite low carb treats. I don’t like super sweet sweets and the cream cheese gives this just the right little bit of tang yet it’s sweet enough for me. You can add more sweetener to this also. I use about 1/2 cup because it’s enough for me. But taste it as you go and add more if you like it sweeter. Also you can add nuts if you like.

Low Carb Cream Cheese Fudge


1 Stick Butter ( I use salted )
2 oz. Bakers Unsweetened Chocolate
1 Tablespoon Vanilla
1 8 oz. package Cream Cheese, softened
1/2 Cup Stevia  or any sweetener or your choice to taste


Place butter and chocolate in a small pan and melt oven low heat. When chocolate and butter is just melted add vanilla and sweetener and blend together.
Place cream cheese in a medium bowl and pour chocolate mixture over it.
With a hand mixer mix about 2 minutes.
Pour into a greased  pan. I use a 6 x 8 pan and I freeze it and cut into squares.

Note : I keep fudge  stored in the freezer . Out of site, out of mind. too
This makes a great frosting for mim’s or low carb  cookies ect.
makes 24 pieces at  0.3 carbs per piece

Diet of Dieting Kitchen Launches First 7 Day Ketogenic Printable Meal plan