Low-Carb Cherry Lime Coconut Chia Crunch Snacks
Whether you are in the wilderness or the urban jungle it is nice to have a yummy Low-Carb, Keto-Friendly snack you can count on. Low-Carb Cherry Lime Coconut Chia Crunch Snacks are here for you. Full of nutrients, but not carbs, these satisfying snacks will give you the energy you need for your day.
While I love my Triple Cocoa Coconut Fat Bombs, it is great to have some variety in your life. Truth be told it was hard for me not to make another recipe with chocolate in it, but these tangy snacks are amazing.
Macros of 1 Low-Carb Cherry Lime Coconut Chia Crunch Snack
Carbs 4g
Fiber 2g
Net Carbs 2g
Fat 5g
Pro 1g
Cals 65
While macros are important, they are only part of the story.
The Ingredients That Make Low-Carb Cherry Lime Coconut Chia Crunch Snacks Special
Coconut
Coconut is an amazing food, not only is it a great source of healthy fats, it’s yummy and slightly sweet without too many carbs. These Coconut Chai Crunch Snacks were inspired by the wildly popular Heather’s Choice Packaroons (little dehydrated coconut cookies). Coconut helps fuel and nourish your body, and thousands of people have used Packaroons to fuel their adventures. But if you are fat adapted you may enjoy this lower carb option.
Chia Seeds
I first became aware of Chia Seeds when I read Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen by Christopher McDougall. The Tarahumara Native Mexican tribe has been using chia seeds to fuel their epic runs for a really long time and more recently these tiny seeds have become super popular in the U.S. as a superfood.
Cherries
Cherries are a relatively low carb fruit packed with micronutrient and anti-oxidants. They are also delicious.
Lime Zest and Juice
Citrus makes everything better. A squeeze of lime juice brightens up dishes like curries. Whenever I use the juice of lime or lemon, I try to also add the zest which also contains a ton of flavor. I use this micro grader to zest citrus or finely grate ginger and garlic.
Cardamom
Cardamom, like most spices, contains phytochemicals with amazing health benefits. Most spices are powerful antioxidants as well as great sources for micronutrients. Here is an article by Dr. Axe if you would like to learn more about Cardamom and its health benefits. Health aside, it also tastes great and pairs well with lime and coconut.
Sea or Himalayan Salt
High-Quality salts contain electrolytes and trace minerals important for every day healthy. Ketosis and physical activity increase the bodies need for both. Salt also brings out flavors and in general makes things yummier (is that even a word?).
Equipment
To shape the Low-Carb Cherry Lime Coconut Chia Crunch Snacks I used a #40 scoop and a circle cutter. These tools give you the most uniform appearance but are not necessary. You can use a spoon and your fingers to shape your snacks. I do love scoops and use them in many of my recipes. For more kitchen essentials I use all the time check out my Amazon Store.
To see more of my adventures, how I am getting ready for my next hunt, and Paleo-ish/ Mostly Low-carb food and what I am currently cooking, follow me on Instagram or Facebook!
Low-Carb Cherry-Lime Coconut Chia Crunch Snacks
Full of nutrients, and not carbs, these satisfying crunchy coconut chia seed snacks will give you the energy you need for your day.
Ingredients
- 1 cup cherries
- ½ cup water
- 1 lime zest and juice
- 2 teaspoons vanilla extract
- 1 teaspoon cardamom
- ½ teaspoon salt high quality
- 1 cup dried shredded coconut
- ⅓ cup chia seeds
Instructions
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With a blender, blend cherries and water together, until you only see small pieces of cherries. If you are using frozen cherries it helps to let them thaw before blending.
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In a mixing bowl add cherry mixture and stir in lime juice and zest, vanilla, cardamom, and salt.
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Next, add coconut and chia seeds.
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Once all the liquid is absorbed, scoop 2 tablespoons of the mixture on to dehydrator rack and flatten down to no more than ½ inch thick. If you scoop and flatten within a round cookie cutter, your circles will be more uniform.
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Repeat until all the mixture is on the drying rack.
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Dehydrate at 125 ℉ for 12-16 hours, or until completely dried out.
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Store in an air-tight container.
Recipe Notes
- While each Coconut Chai Crunch Snacks only has 2g net carbs per serving, to decrease the carbs you can omit the cherries. Honestly, these are great plain, with just the coconut, chia seeds, salt, and water.
- Plain Coconut Chia Crunch Snacks only have about 1.5 grams net carbs.
- If you do not have a dehydrator you can make these in the oven. Form the snacks on silicon lines baking sheets and place in the oven on ovens lower temperature.
- When dehydrating in an oven it is important to keep a closer eye on the food because there is a chance to burn the food, this happened slowly, however. If you do use your oven you may need to flip the snacks over part way through the dehydration prosses.
Wild and Well Fed is a participant in the Associates Programs. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
Dairy-Free Low-Carb Cauliflower Pizza Crust
I know there are a million recipes for Low-Carb Cauliflower Pizza Crust out there, but I wanted one that was dairy free. Stay with me, I love cheese as much as the next person, but no one feels great after eating a ton of cheese. So here is a recipe for Dairy-Free Low-Carb Cauliflower Pizza Crust. I’ll save the cheese for a topping, where it can get nice and carnalized.
Tip: Use a cheese grater or by cauliflower already riced if you don’t have a stand mixer or just don’t feel like getting it out that day.
Dairy-Free Low-Carb Cauliflower Pizza Crust
This Dairy-Free Low-Carb Cauliflower Pizza Crust is yummy, low-carb, and contains cauliflower! Win, win, win! I am still trying to popularize #lowcarbhighveg and this pizza crust will definitely help me. Cauliflower is an amazing vegetable that is both great for you and mild enough in taste it can be added to almost every meal. In fact, it’s one of the 3 superfoods you can add to almost any meal.
Why Make One Pizza, When You Can Make 2
The recipe makes 2 12-inch Dairy-Free Low-Carb Cauliflower Pizza Crusts, because if you are going through the effort to make one pizza, you might as well make two. This makes great leftovers and often tastes better the next day. Making 2 pizzas also allows you to use different toppings, satisfying the whole family. My favorite toppings are pepperoni and olives, or bacon and pineapple (when I’m not keto), but the sky is the limit!
If you are looking for more low-carb, keto friendly recipes that will save you time and money check out my E-Book 10 Minute Meal Prep!
Low-Carb Pizza Toppings
What you put on your Dairy-free low-carb cauliflower pizza is totally up to you, but here are some ideas to get your creative juices flowing. Tag me on Instagram so I can see what toppings you use!
- Arugula*
- Bacon
- Broccoli
- Cheese
- Chicken
- Chorizo
- Fresh herbs*
- Green peppers
- Gyro Meat
- Ham
- Hamburger
- Mushrooms
- Olives
- Onions
- Pepperoncini
- Pepperoni
- Pesto
- Pineapple
- Prosciutto
- Pulled pork
- Roasted garlic
- Salami
- Sardines (don’t knock it till you try it)
- Sausage
- Shrimp
- Spinach*
- Steak
*Adding something green to any meal, after it is done the cooking, is a great way to aff freshness and nutrition
For Kitchen Essentials, including silicon mats, I use almost every day, check out my Amazon Shop!
Dairy-Free Low-Carb Cauliflower Pizza Crust
A delicious, low-carb way to have your pizza, and eat your veggies too.
Ingredients
- 1 head cauliflower grated, or 1 1/2 lbs cauliflower rice
- 4 eggs
- 2 cups almond flour
- 1/3 cup coconut flour
- 1/4 cup olive oil or avocado oil
- 2 teaspoon salt
Instructions
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Mix all ingredients together. A potato masher or your hands are the best tools for this.
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Form 2, 12-inch Pizzas on pizza pans (rubbed with oil) or sheet pans lined with silicone mats or parchment paper. The crusts should be about a ¼ inch thick.
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Bake at 400℉ for 12-15 minutes, until the crust is slightly golden.
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Top with your favorite toppings.
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Return to oven until the toppings are warm or cheese is melted. This cooking time will vary depending on the toppings you choose.
Recipe Notes
1-2 Tablespoons of tomato paste make a great sauce without making your pizza soggy. The paste will need to be spread very thinly but will give you the tomato flavor without all the extra moisture.
If you let the pizza cool down some, the crust will hold together better. As Alton Brown says, your patience will be rewarded.
After the pizza has cooled slightly, carefully move to a wire cooling rack with a spatula to prevent the bottom of the crust from becoming soggy.
Give this cauliflower pizza crust a try and let me know what you think!
To see more of my adventures and Paleo-ish/ Mostly Low-carb food, what I am currently cooking, and how I prepare for hunting season, follow me on Instagram or Facebook!
Wild and Well Fed is a participant in the Amazon LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
Protein Keto Coffee for the Backpacking and Meal Prep
Since my Delta Dall Sheep Hunt, I have been playing around with my morning cup of fatty coffee, Bulletproof Coffee, if you will. The original Instant Backcountry Bulletproof Coffee did the trick. I wasn’t crazy about the way the MCT powder tasted, but it was fine. But these Protein Keto Coffee for the Backpacking and Meal Prep are much better tasting and just as practical!
Protein Keto Coffee “Meal Prepping” and Travel
These coffees aren’t just for keto backpacking. Whenever I travel, I leave out the instant coffee (sometimes I bring little instant coffee packets, just in case) and bring along the powdered mix in little baggies. They take up almost no room and you can find a cup of coffee almost anywhere. I find if I start my day off well, even while traveling, the rest of my day tends to do better.
On the Go Protein Keto Coffee also works for “meal prepping”. They can be made super quickly and last forever. I like to keep the powder mixes (minus the instant coffee). For more super-fast low-carb meal prepping recipes check out my E-Book, 10 Minute Meal Prep.
When traveling or at home I usually split the mixture into 2 servings or decrease the Keto Creamer. 500 kcals is a lot for one cup of coffee. Usually half is all I need for the day.
Protein Keto Coffee in the Backcountry
High-Fat backpacking foods have changed the way I hunt forever. Here is why I went keto for sheep hunting. And if you are interested in all the food I packed, check out the food round-up I did.
Customizing Your Keto Coffee
In these recipes, I list the specific brands I use. Feel free to try other brands, just check the label and the nutrition facts to make sure you are getting the right number of calories. The “scoop” or serving size will vary.
Below are 5 different recipes, all with about 350-500 kcals, 20-35 grams of protein, a pinch of salt, and plenty of healthy fats. Feel free to only use these “recipes” as a guideline and make your coffee the way you like. I highly recommend using a high-quality sea or Himalayan salt in your coffee. Not only does salt enhance flavor, it provides essential electrolytes that are even more critical when you are in ketosis and/or highly active.
Basic Protein Keto Coffee
Ingredients
- 1/4 cup Keto Creamer
- 3 scoops collagen protein powder
- 1 dash cinnamon optional
- 1 pinch salt
- 2 teaspoons instant coffee omit if adding to real coffee
Recipe Notes
Fat 24g Pro 27g Net Carbs 8g
Basic Protein Keto Coffee with MCT
Ingredients
- 1/4 cup Keto Creamer
- 1 scoop MCT powder
- 2 scoops Collagen
- 1 pinch salt
- 2 teaspoons instant coffee omit if adding to real coffee
Recipe Notes
Fat 31g Pro 20g Net Carbs 8.5
Protein Keto Mocha
Ingredients
- 1 scoop Carnivore Cocoa
- 1/4 cup Keto Creamer
- 1 pinch salt
- 2 teaspoons instant coffee omit if adding to real coffee
Recipe Notes
Fat 24g Protein 24g Net Carbs 8
Unsweetened Protein Keto Mocha with MCTs
Ingredients
- 1/4 cup Keto Creamer
- 3 scoops collagen
- 1 scoop MCT powder
- 2 teaspoon cocoa powder
- 1 pinch salt
- 2 teaspoons instant coffee omit if adding to real coffee
Recipe Notes
Fat 31g Pro 29g Net Carbs 8g
Gina's Ultimate Mocha
Ingredients
- 1/4 cup Keto Creamer
- 1 scoop Carnivore Cocoa
- 1 scoop MCT powder
- 1 scoop collagen
- 1 teaspoon cocoa powder
- 1 pinch salt
- 2 teaspoons instant coffee omit if adding to real coffee
Recipe Notes
Fat 31g Pro 35g Net Carbs 8g
Featured Products
Karma Kafe Keto Creamer 
This powdered creamer contains some carbs, but I like the taste and “clean” ingredients.
Wilderness Athlete Paleo(ish) Beef Protein
I am on the Wilderness Athlete Feild Team but I also love this protein. I put their Paleo(ish) Protein Powder (both the vanilla and cocoa flavors) in my coffee all the time and use several of their other products as well. I think this protein in particular because it tastes really good and is low-carb. Here is another recipe I use the protein in Paleoish Salted Peanut Butter Chocolate Mini Protein Muffins.
Vital Proteins Collagen Peptides
I am obsessed with bone broth, and partly because it contains collagen. When bone broth isn’t convenient, you can get many of the same benefits from collagen peptides. It also is flavorless and blends nicely into any liquid. I can find Vital Proteins at my local Costco, which is nice.
Wilderness Athlete Wild C8 MCT
This MCT powder is pretty special. It contains L- carnitine and Q10 to help support fat metabolism. It is not available on Amazon at the time I am writing it, but you can purchase it on the Wilderness Athlete Site.
Give them a try, see what you think
Give these “recipes” a try and see you much time it saves you and how you feel. It will be hard to find a breakfast that is easier to make, takes up as little room, weighs less, or keeps as well. To see more of my adventures and Paleo-ish/ Mostly Low-carb food, what I am currently cooking, and how I prepare for hunting season, follow me on Instagram or Facebook!
Wild and Well Fed is a participant in the Amazon LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
High-Fat Keto (ish) Backpack Food Round-UP
I have posted some of the recipes from my Dall Sheep Hunt last year, but I thought a little High-Fat Keto (ish) Backpack Food Round-UP would be helpful. I learned a few things on my hunt, a couple of things I do differently next, found new products and developed new recipes so those notes will be included as well.
UPDATE! Here is the lastest High-Fat Keto (ish) Backpacking Food List.
The Benefits of Fat-Fueled Sheep Hunting
- Less Inflammation (especially if you are eating healthy foods)
- Lighter food (bonus: fatty foods taste really yummy)
- Mental clarity
- More energy
- Hunger feels different, less urgent
- No energy crashes
Here are posts about Why You Should Go Keto for Sheep Hunting and the Nutrional Plan I used to become Fat-adapted.
WARNING before packing high-fat, mostly low-carb foods I spent several months becoming fat adapted. If you are not fat-adapted you should stick to meals with plenty of carbs, or you will feel crappy. If you have questions about becoming fat adapted let me know:)
Keto Breakfast in the Backcountry
What I Packed
Instant Backcountry Bulletproof Coffee*
How Much It Weighed
1.5 oz
How Many Calories
About 500 kcals
Pros
- Really simple to prep at home
- Really simple to make in the backcountry
- Contains fat (with some MCTs), protein (some collagen), and caffeine.
Cons
- I didn’t love the taste of the MCT powder I used.
- Sometimes it’s hard to drink 500 Calories first thing in the morning.
Next Time
Since my hunt, I have come up with 5 new recipes for Protein Keto Coffee that taste better. Next hunt I will probably bring a could of each.
I will also bring black coffee for first thing in the morning and wait until I am hungry in the morning to have my cup of “bulletproof” coffee.
Snacks
What I Packed
Triple Cocoa Coconut Fat Bombs
How Much It Weighed
Just over 1.5 oz/ 3 balls
How Many Calories
Almost 400 kcals/3 balls
Pros
- High-fat
- contains chocolate (yummy)
Cons
- I can’t really think of any, but cocoa butter has a melting point of over 90 degrees F, so if it was hotter than that you might have a mess, but that is not a problem where I live/hunt.
- Some people may not like them unsweetened, but you can add a little coconut sugar if you like (that’s how my husband prefers them).
Next Time
The TCC Fat Bombs will definitely find their way back into my pack.
What I Packed
Conventional Snack Bars (example: Cliff Bars)
How Much It Weighed
Varies greatly
How Many Calories
About 250-400 kcal
Pros
- Cheap
- Some taste pretty good.
- You don’t have to make them.
Cons
- They are full of sugar and other additives.
Next Time
Since going on my last sheep hunt, I have found some other brands that are more to my liking. They have “cleaner” ingredients and higher fat content. Next time I will bring some of them.
Here are some of the bars I’m considering
- BULLETPROOF Collagen Protine Bar
- PRIMAL KITCHEN Dark Chocolate Almond (collagen) Bar
- PaleoValley SuperFood Bar
- Heather’s Choice Coconut Packaroons (not keto)
Here is my Pinterest Board for Keto Backpacking Foods. As I find bars and other keto/healthier food options I add them to this board. Closer to hunting season I will start testing them out on longer hikes, I’ll post my findings on Instagram.
Keto Lunch in the Backcountry
What I Packed
Super Easy Packable Keto Lunch
How Much It Weighed
About 4 oz
How many Calories
About 500 kcals
Pros
- Contain fat and protein
- Taste good
- If you use Paleo Valley Beef Sticks, they contain probiotics, to keep your guts happy in the backcountry
- These were so good, I still make them for lunches on the go, and almost always have some in my fridge
Cons
- I’ll let you know when I find of one
Next Time
I’ll probably back just macadamia nuts. I love them and they have a high-fat content, and I don’t really mind eating the same thing every day.
Keto Dinners in the Backcountry
What I Packed
DIY High-Fat Dehydrated Meals*
Note: To make these meals truly “keto” you will need to leave out the potatoes in the Japanese Curry and the Beans in the Chili. I don’t really care if I am #keto. I wasn’t worried about some carbs because of the high amount of physical activity I was doing. My goal is never to be “KETO”, I just want to feel my best and decrease my pack weight.
How Much It Weighed
About 6.5 oz.
How Many Calories
At least 900 kcal
Pros
- Tasted really good
- Contain, fat, protein, veggies, and collagen
Cons
- They are a bit of a project to make but can be made way ahead of time and stored in the freezer.
Next Time
I’ll probably try different recipes because I love making up new ones.
If you want an even lower carb dinner, check out my new recipe Low-Carb Dehydrated Berbere Chicken Soup!
I will switch to fat packets, such as ghee and coconut oil, instead of putting butter in a Tupperware container, for less mess and easier portioning.
UPDATE: Recently I have been playing around with powdered butter. While it doesn’t taste quite as yummy, it can be added to the bag before it is sealed.
Treats in the Backcountry
What I Packed
Mini-candy bars
How Much It Weighed
Less than 1 oz
How Many Calories
about 40
Pros
- Great little treat
- Good for morale
Cons
- Might kick you out of ketosis for a bit, but honestly, I don’t care. Sheep hunting is such hard work I would bet most of the sugar is used to replenish glycogen. And sometimes the morale-boosting effect of a little candy is just worth it.
Next Time
Mini-candy bars will always have a place in my pack (especially dark chocolate, Snickers, or dark chocolate peanut butter cups), that is my choice, you decide if they are worth it for you:)
Supplements
What I Packed
Onnit Shroom Tech Sport
Spirulina Tablets
Turmeric
Here is a post on what I brought and why
Next Time
I will bring them again, they made a huge difference.
Next hunt I will also bring Wilderness Athlete Paleo(ish) Hydrate and Recover, and their Mid-night Build. Since my hunt, I have started using them and love them. They really help me recover after a hard workout, which sheep hunting is:)
Totals
What I Packed
- Instant Backcountry Bulletproof Coffee
- Triple Cocoa Coconut Fat Bombs
- Conventional Bars
- Super Easy Packable Keto Lunch
- Mini-Candy Bars
- Supplements
How Much It Weighed
Just over 1 pound per day!! All packed up and ready to go! Not kidding you!
How Many Calories
Over 3000 kcals!
Pros
- I felt great!
- All the food was really enjoyable, let’s face it, everything tastes better in the backcountry.
Cons
- It took some time to make all the food.
Next Time
I will never go back to Mountain House’s and Low-Fat, high-carb backpacking food! I will make a couple of tweaks here and there, but for the most part, it will be the same.
*I did pack a couple Heather’s Choice Dinners for days I felt like more carbs or wanted more variety and a couple of the breakfasts for my husband (I ended up eating one as a celebratory meal). This hunt was before I knew Heather or had done any projects with Heather’s Choice, I just think it is a really solid company and makes great healthy options.
Hope this helps you. It is always important to try out new foods before your hunt. Just because they worked for me doesn’t mean they will work for you. Remember your mind and body are under a lot of stress when you backpack hunt and that will change the way your body reacts to different foods.
Let me know what you pack and if you have any questions. You can always find me on Instagram to see how I am getting ready for my next hunt.
Wild and Well Fed is a participant in the Associates Programs. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
Paleo Green Chile Meatballs with Pan Sauce
I love steak. There is nothing more delicious and easy to cook than a pan-seared choice cut with fresh herbs and butter. But the reality for hunters is, a large portion of the meat they bring home is turned into hamburger and for people, the purchase their meat from a store, the hamburger is less expensive.
Add a Little Variety to Dinner
While tacos and chili are amazing sometimes it is fun to do more than just brown the hamburger in a skillet. Paleo Green Chile Meatballs add a little variety to your life with minimal effort. The green chiles add variety and a pop of flavor to your life.
A Good Recipe for Game Meat
I have made Green Chili Meatballs with Dall sheep, moose, black-tailed deer, caribou, grass-fed beef, bison, and ground turkey. Wow, until just now typing this up I didn’t realize I had used 7 different species! All were yummy. If I had some ground pork on hand I would give that a try also. Just use what is available to you.
The Down Falls of Paleo Meat Balls
Typically when up make meatballs you add to soak up all the juice as they cook. This produces a moist meatball, but when you make Paleo meatballs they tend to be dry. Adding gelatin (1 of 3 Superfoods you can add to almost any meal) helps this recipe retain some of the moisture and the pan sauce also adds moisture. If you don’t have gelatin, add it to your Amazon cart, and don’t sweat it, the meatballs will still be yummy.
For Kitchen Essentials I use almost every day, check out my Amazon Shop!
Paleo Green Chile Meatballs
Paleo Green Chile Meatballs add a little variety to your life with minimal effort. The green chiles add variety and a pop of flavor to your life.
Ingredients
- 3 green onions
- 1-4 cloves garlic minced
- 1 tablespoon cumin
- 2 teaspoon chili powder
- 2 teaspoon sea or Himalayan salt
- 1/8 cayenne
- 1 lime zest and juice
- 2 tablespoons gelatin
- 2 4 ounces cans diced green chiles, drained
- 2 pound ground meat
- 1/2 bunch cilantro finely chopped
- 1 jalapeno minced (optional)
- 1 ½ tablespoons grass-fed butter optional
Instructions
Meatballs
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Preheat oven to 400℉ with a large cast-iron skillet or other heavy, oven-proof dish, such as a Dutch oven.
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Slice the green part of the onions on the bias and set aside. Mince the white part of the onions and set aside.
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In a large bowl mix cumin, chili powder, salt, cayenne, and gelatin.
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Add chiles and lime zest and combine thoroughly.
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Add meat, jalapeno, cilantro, and whites of onion to the bowl and mix together, your hands really are the best tool for the job.
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Use a ¼ cup measuring cup to portion out mixture and roll into balls, setting aside on a small cookie sheet.
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Once all the meatballs are done, take the pan out of the oven and place meatballs in the pan.
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Return to oven and bake 20-25 minutes, until the meatballs are cooked all the way through.
Pan sauce (optional)
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Take all the meatballs out of pan and set aside.
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Whisk butter and lime juice into the drippings in the pan. It may help to put the pan over low-heat if the pan has cooled off too much.
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Replace meatballs in the pan along with any juices they may have released.
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Garnish with onion greens.
Recipe Notes
Suggested serving with cauliflower rice or roasted vegetables. Also good in lettuce cups.
This is a great recipe for meal prep.
A probe thermometer will tell you exactly when meatballs are done, no need for a timer. I recommend and use this one.
Can be cooked on the stovetop. Brown on 3 sides over MEdium-High heat. Then cover and turn down heat to Low, until completely cooked.
*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
Meal Planning for Beginners: 5 Steps to Healthier Eating
I started meal planning after I had my second kid. It was so much work to take two kids under the age of two, to the grocery store I could only find the energy once a week. So, I started Meal Planning.
Besides saving multiple trips to the store, meal planning saves time, money, and increases the chances you will make healthy choices around meal time. Meal Planning and Meal Prepping usually go hand in hand, but that doesn’t always need to be the case.
Failing to Plan, is Planning to Fail
Making time to Meal Plan and Prep
If you think you don’t have time to meal prep check out my E-book 10 Minute Meal Prep (10 low-carb recipes that can be prepped in 10 minutes). The recipes are low-carb and keto friendly, but really anyone could enjoy them, hell add some rice to the mix if you feel like it. I’m sure you can find 10 minutes to meal prep sometime during the week.
Meal Planning, like everything, it takes some practice to get the hang of. Every week you will get better and better and it will take less and less time.
When you use the Meal Plan Template, share it on Instagram and tag me. I would love to see it!
5 Steps to Healthier Eating: Meal Planning
1. Plan a Day to Plan
I know this sounds stupid, but it is an important step. For most people, this will be Saturday or Sunday, but it needs to fit in your schedule.
Tip
- If you meal prep Sunday, Saturday may be the best day to plan.
2. Sit Down with Your Calendar and Meal Planner
Your meals need to fit into your schedule. Be honest about which days you will have time to cook and which days you need leftovers. Pick meals that fit into your schedule.
Download Your Free Meal Planning Template Now
Tips
- On your busiest day, slow-cooker meals can be really helpful. The night before my busiest days, I will put all the ingredients into my slow cooker and store the whole crock in the fridge. In the morning all I have to do is turn it on.
- Recipe Idea: Pumpkin Spice Chili
- Leftovers are also great! Make a double batch of the nights you have more time, cook once eat twice.
- Recipe Idea: Life-Changing Somalian Chicken Inspired Soup
- Some meals, the prep work can be done ahead of time, then cooked up quickly once you get home from work.
- Recipe Idea: Egg Roll Bowl from 10 Minute Meal Prep
- Make this fun! Sit down with a good coffee and enjoy the process.
3. Decide How Many Meals You Will Need
Are you the type of person that needs to plan breakfast, lunch, dinner, and snacks? Do you just want to start with planning your dinners? Most weeks I only plan 4 different dinners. I plan on leftovers other nights, and something usually comes up (i.e. going out to dinner with friends or unexpected dinner inspiration)
Tips
- Keep it simple, it is ok to have the same thing for breakfast and lunch most days and then just mix it up for dinner.
- Cook extra servings for dinner so the leftovers can be eaten later as breakfast or lunch.
- Recipe Ideas: Keto Taco Casserole
4. Pick Your Meals
Now just pick your meals
Tips
- Keep Pinterest boards with meal ideas. Here is my Pinterest Page if you just want some ideas.
- Themed days can cut down on the decision making. Themes such as Taco Tuesday, Slow-cooker Wednesday and Curry Friday. There are so many variations on these themes you will never get bored, but it makes picking out a recipe a little easier.
- Theme Ideas:
- Only choose a couple different breakfasts, lunches, or snacks.
- Involve the whole family. Kid’s (and sweethearts) are more likely to be happy with a meal they help choose.
- Make sure you note where to find the recipes when it is time to cook.
- Keep your meal plan where you can see it, maybe hang it up on your fridge
5. Make your shopping list
Now that you know what meals you are making, create a comprehensive shopping list.
Tips
- Utilize grocery delivery or pick up services.
- Keep a running list of kitchen staples as you run out of them
- Use an app such as WunderList that allows multiple people to contribute.
- Don’t be afraid to have regulars
Next Level S$%#
I try to have cabbage and fish at least once a week, and bone broth/gelatin AT LEAST 2 times a week. To help me to remember, there a little place on my meal planning worksheet that reminds me of this. Once you feel like you have meal planning under control, I recommend setting your own weekly quotas/goals.
Here is a Free Meal Planning Template
Hope this helps. Let me know if you have any questions.
Happy Eating!
Healthy Pizza Zoodles for Meal Prep
The key to long term Meal Prep success is keeping it simple and fast while having as much flavor and variety of flavors possible. Healthy Pizza Zoodles for Meal Prep is a great recipe to add to your rotation.
Here is a Free Meal Planning Template
I brought Pizza Zoodles for lunch last, and man was I glad! A vendor had brought in pizzas and the breakroom smelled delicious. It was easy to say no to free pizza because I knew I had a healthier option with a similar flavor in my lunchbox. (I like this lunchbox because it big enough to carry all my day’s food and act as a purse.)
For Kitchen Essentials, including the glass meal prep containers, I use almost every day, check out my Amazon Shop!
Gelatin, A Hidden Super Food
This healthy recipe is made just a little bit healthier by adding gelatin. Gelatin is one of the super foods you can add to almost any meal. Along with adding protein, made up of amino acids many people are deficient in, it also adds a nice body to sauces and soups. Gelatin has many of the same benefits as bone broth but can be kept in your pantry. Here is the grass-fed brand I buy on Amazon.
In Pizza Zoodles, you won’t even notice it is there, but your skin, gut, bones, and joints will thank you.
To see more of my adventures and Paleo-ish/ Mostly Low-carb food and what I am currently cooking, follow me on Instagram or Facebook!
Healthy Pizza Zoodles for Meal Prep
Enjoy this flavorful simple meal prep recipe.
Ingredients
- 1 tablespoon gelatin optional
- ¼ c cool water for gelatin optional
- 1 lb ground meat I used moose
- 1 chopped onion
- 1 teaspoon salt
- Avocado oil
- 1 can tomato paste
- ¼ cup balsamic vinegar
- 1-3 cloves garlic roughly chopped
- 1 tablespoon Italian Seasoning
- 1 package 4 oz nitrate-free pepperoni, slices cut in about 4ths
- 3-4 oz Katamala olives black will also work
- 4-6 zucchinis cut with spiralizer
- Mozzarella cheese optional
- Parsley optional
Instructions
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Mix water and gelatin together in a small bowl or cup and set aside (this is called blooming). Skip this step if not adding gelatin.
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In a large skillet over medium-high heat, browned meat and onion with enough oil to keep from sticking and salt.
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Once meat is browned, turn heat to low and add garlic, Italian seasoning, and balsamic vinegar. As the liquid sizzles, scrape off any brown piece stuck to the bottom of the pan, also call fond.
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Mix in tomato paste and bloomed gelatin
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Let simmer for a few minutes then turn off heat and stir in pepperoni.
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While the meat mixture is cooling, divide the raw zoodles (spiralized zucchinis) into 4 glass meal prep containers.
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Evenly divide the meat and olives place on the zoodles.
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Top with grated mozzarella and chopped parsley if you would like.
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Put lids on containers and store in the fridge.
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Reheat before eating,
Recipe Notes
- Meals usually last about a week in the fridge, I usually trust my nose, but use your best judgment.
- If you don’t have a spiralizer use a vegetable peeler to make ribbons or just slice the zucchini.
- Tomato paste is great to use in place of tomato sauce when cooking with a lot of vegetables. It contains less moisture than the sauce and will help prevent the dish becoming too watery.
*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
Great Books to Help You Eat Healthier and Live Better
I had a man asked me on Instagram about my education. He was hoping to educate himself on a healthy lifestyle and wanted to know where I had learned about food and cooking. Well, I have a Bachelors of Science in Physiology from the University of Wyoming (Go Pokes!) and I am an American Council on Exercise certified Health Coach. These are a great foundation, but I am constantly trying to learn as much as possible about nutrition, cooking, and in general a healthy lifestyle. So I put together a list of them and I decided to make a blog post out of it so I could share it with you too!
Honestly, I listened to most of these on Audible. I love audio books and find it easier to listen while driving or cooking, than finding time to sit down to read. (Audible is part of Amazon)
For all of these books and Kitchen Essentials, I use almost every day, check out my Amazon Shop!
Habit Change Book
First things first, if you are trying to change your habits I HIGHLY recommend Better Than Before by Gretchen Rubin
Who For
ANYONE wanting to change ANY habit.
Why
Gretchen is a genius and has amazing insight into the nature of people. She separates people into 4 Tendencies. Once you know yourself better, you will understand which strategies will and will not work for you. I love this strategy because it doesn’t waste time trying to change you as a person, but finds simple ways to change your habits.
If you have a second take her Four Tendencies Quiz. It only takes a minute and it will give your great insight. I’m a Questioner:)
Basic Diet Books
Who
Food, What the Heck Should I Eat by Dr. Mark Hyman is great for people that want to take the first step into healthy eating, but don’t want to get overwhelmed.
Why
Dr. Hyman does a great job covering the how, what, and whys of healthy eating in a way that is easy to understand. This is a good first read to dip your toes into the Paleo Diet
Who
The Primal Blueprint by Mark Sisson if for everyone.
Why
This is one of three books I recommend by Mark and is a great overview of the primal lifestyle. It is easy to understand. Mark is a smart former pro triathlete turned jacked-old-man-killer-businessman, so who doesn’t want to be more like him? I also really like his balanced message and think it is really sustainable.
Who
Deep Nutrition by Dr. Catherine Shanahan is great for people looking to take a little deep look into diet and how it interacts with your genes. She dapples in epigenetics
Why
Dr. Shanahan works with the LA Lakers to make sure their diet is in tip-top shape so her suggestions are probably good enough for you. She pretty much recommends the Paleo diet but cames to it from her own conclusions using her background as an M.D. She is pro Bone Broth:)
Who
Death By Food Pyramid by Denis Minger is for anyone interested in why the food pyramid is dead wrong.
Why
I like this book because it talks about the political history and science behind the food pyramid and terrible government dietary guidelines. I’m a sucker for non-fiction and history is always interesting (as well as the science).
Next Level Books
Who
Wired to Eat By Robb Wolf is for people wondering why they love to eat junk food so much. The second half of the book will appeal to people that want to geek out on their blood sugar and how different foods affect them.
Why
Robb is a former biochemical researcher so his geeky science side really appeals to me, but he also does a great job explaining things well for people that don’t have a science background. He leans towards the paleo/keto side of things.
Who
Own the Day by Aubrey Marcus if for people looking to take it to the next level.
Why
Aubrey is borderline a biohacker and this book goes through the perfect day. It is a good read and let’s face it, as another ripped, kick-ass businessman he must know what he is talking about.
Who
Nourishing Broth by Sall Fallon Morell (author of Nourishing Traditions) is for people that love Bone Broth as much as I do.
Why
Bone Broth is amazing and everyone should consume it.
Who
Primal Endurance by Mark Sission and Brad Kearns is for anyone interested in training for endurance sports but not willing to sacrifice their health or balanced lifestyle for it.
Why
Both Mark and Brad were professional triathletes and really know their stuff. They are fans of the Maffetone Method.
Who
The Wahls Protocol by Dr. Terry Wahls is for anyone that is interested in their mitochondria, which should be everyone. This book is especially important with people with MS or other autoimmune diseases.
Why
Dr. Wahls has an amazing story. She has MS and was in a tilt-recline wheelchair but was able to heal her body to the point she is now able to take long bike rides, all with diet!. Check out her TedTalk!
On a very personal note, My mom had MS and later died from Breast Cancer. I really wish I knew about her protocol when my mom was still alive. I really take to heart her guidelines in my meal plans now and wish everyone with MS know about her protocol.
Who
Paleo Principles by Dr. Sarah Ballantyne is for people that and a deep dive into the Paleo diet.
Why
This book is great for people looking for the textbook on the Paleo diet. It is very science heavy but Dr. Ballantyne does a good job making it understandable. There are also recipes in this book, ok most of the books I recommend have some recipe.
Keto Books
Who
The Keto Reset Diet by Mark Sisson and Brad Kearns is for anyone looking to transition into the keto diet without the “keto flu”.
Why
I read this book when I decided I needed to get fat adapted for my sheep hunt and it was a huge success. I like that Mark and Brad are not dogmatic about a ketogenic diet and encourage consuming vegetables.
Who
Keto Quick Start by Diane Sanfilippo is another good option for people looking to start the keto diet.
Why
I like Dian’s balanced approach to things and she can really cook. I wasn’t sure if I should put this with the other keto books or cookbooks.
Cookbooks
Who
Nourishing Traditions by Sally Fallon is for anyone looking to eat like their great grandmother. People who want to incorporate grains, beans, and dairy into their diet and are willing to put in the time and effort to prepare them correctly to get the most out of them, should read this book.
Why
Sally is the founder of the Weston A. Price Foundation and is all about sprouting grains and bean and raw milk.
Who
The Wild Kitchen by Wilderness Athlete is a great cookbook for everyone.
Why
These cookbooks are very practical and full of healthy recipes, some containing wild game but most do not.
Who
The Meateater by Steven Rinella is for hunters that need to cook all the meat in their freezer.
Why
Steve knows how to cook and write and is very passionate about both. What more could you ask in a cookbook author? He is not into “healthy recipes”, but game meat, naturally, is really healthy.
Who
Paleo Perfected by America’s Test Kitchen is for anyone trying to cook Paleo.
Why
America’s Test Kitchen does not half-ass cooking. They take their job really seriously, and you know each one of their recipes has been meticulously tested and will work every time.
E-Books
Is it weird if I put my own book on this list? I worked really hard on 10 Minute Meal Prep. I truly believe it will help you eat healthier while saving time and money.
Who
10 Minute Meal Prep by me is for anyone who is short on time but wants to meal prep. All the recipes are low-carb and keto friendly, but anyone could enjoy them.
Why
This E-book has 10 “recipes” for meals I make all the time that only take 10 minutes or less to prep. The dinners take additional cooking time (slow cooker, sheet pan, or stovetop), but can be prepared ahead of time so once you get home from work, dinner is either ready or almost ready.
I am a huge fan of meal prepping and it can save you time and money while making it easier to eat healthily.
Hope this helps. Let me know if I have missed any you think should be on this list. I will try to keep it updated with the books I read.
Join my Facebook Book Club if you are interested in reading these or other books like them, and discussing them with like-minded people.
To see more of my adventures and Paleo-ish/ Mostly Low-carb food, follow me on Instagram or Facebook!
*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program (and other affiliate programs). While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
3 Superfoods You Can Add to Almost Every Meal
Healthy eating doesn’t have to be all or nothing. These 3 Superfoods can be added to the healthiest, Instagram worthy meals, or those meals that are less than perfect, you know, the ones you are just happy made it to the table.
I would be lying if I said I had never added gelatin to a box of Annie’s Mac and Cheese, but the truth is we all eat meals that aren’t great for us. Adding even a little bit of one of these 3 Superfoods is better than none.
The little things really do add up.
No matter where you are in your health journey you can do this. If eating healthy seems overwhelming, just pick one of these Superfoods and try adding them to your diet a couple times a week.
1. Bone Broth or Gelatin
My love for bone broth is no secret. Out of these 3 Superfoods, You Can Add to Almost Every Meal, I am most obsessed with bone broth.
My first ever blog post was about bone broth. I consume bone broth and recommend it to others regularly.
You can make your own, or buy a high-quality brand like Kettle & Fire.
The cook in me loves the extra flavor and body it can add to a dish. The health coach in me loves the proteins it contains and their health benefits. The hunter in me loves showing respect for the animal I harvested by using all the animal I can. The mom in me loves that it easy to incorporate into my kids’ diet.
How to Add Bone Broth to Meals
Use in place of water in any savory meal. If a recipe calls for water, just substitute bone broth.
Uses for Bone Broth
- Cook rice or noodles in bone broth
- Add a cup to hamburger meat after it has been brown and simmer to reduce such as taco meat or Egg Roll Bowl (recipe in my E-book)
- Use as a base in soups (my favorite is Life Changing Somalian Inspires Chicken Soup), chilis, curries, and stews (such as Pumpkin Spice Chili)
How to Add Gelatin
Gelatin is a cooked form of collagen and has many of the nutrients found in bone broth. It can be purchased in bulk and kept in your pantry (here is the grass-fed gelatin I use). Gelatin has less flavor than bone broth, so it can be added to savory and sweet dishes.
Start by mixing 1 teaspoon of gelatin and 1 tablespoon cool water. This is called blooming, and once it sets up, it can be stirred into any warm food or liquid.
Uses for Gelatin
- Any meal bone broth can be used
- Add to rice while it is cooking or stir in after it is done.
- Any meal that calls for ground meat, just stir in bloomed gelatin once the meat is browned
- Paleo oatmeal
- Collagen Coconut Milk
- I even added it to my DIY Backpacking Meals
2. Frozen Power Greens
I always have at least one bag of frozen power greens from Costco in my freezer. This way I always have them on hand
How to Add Frozen Greens
Once the leaves are frozen, I crunch them up into little pieces. Freezing the greens ensures they don’t go bad as well as making some of the nutrients more bioavailable.
Once your meal is almost done cooking, stir in a ½ cup (or more).
Uses For Power Greens
- Smoothies
- Frittatas and Egg Puffs
- Stir in the last minute of any slow-cooker meal (here is how to get the most out of your slow-cooker)
- Rice
- Stir into soups, chilis, curries, and stews
- Box Macaroni and Cheese
3. Cauliflower Rice
Cauliflower rice is so versatile. And despite Cauliflower being amazing for you, it doesn’t have a very strong flavor once it is cooked.
How to Add Cauliflower Rice
You can buy Cauliflower pre-riced, fresh or frozen, or use a cheese grater/ food processor to rice a head of Cauliflower yourself. Since my Costco started carrying Cauliflower rice, I have tried to always keep a bag in my freezer.
I usually roast Cauliflower rice in the oven. Just drizzle a little avocado oil, sprinkle with salt, mix, then evenly spread out on a baking tray lined with parchment paper or a silicon mat (these are the mats I use almost daily!)
You can also sauté on the stove or add Cauliflower rice directly to the dish.
Uses for Cauliflower Rice
- Curry
- Chile
- Fried “rice”
- Keto Taco Casserole
- Rice- Often I will cook rice in bone broth then mix with Cauliflower rice. This is a good compromise for kids and people not willing to completely give up rice.
Small Thing Add Up to Big Things
A healthy diet doesn’t need to be all or nothing. Good choices, no matter how small can add up to something great. Finding creative ways to use these 3 superfoods to your meals is a great way to add nutrients to your less than perfect diet, let’s be honest, no one’s perfect.
Hopefully, these small steps will seem very doable and make eating healthier a little less intimidating. Who knows, taking these steps may lead to other positive changes in your life.
Keep in touch, let me know ways you add nutrients to your food!
To see more of my adventures and Paleo-ish/ Mostly Low-carb food, follow me on Instagram or Facebook!
*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
Keto Taco Casserole with Cauliflower Rice
It is one of my personal goals to make #lowcarbhighveg a thing. Keto Taco Casserole with Cauliflower Rice would definitely be an appropriate recipe to use this sadly rare hashtag. So many people in the keto space seem to emphasize fat on fat on fat and ignore the quality of fats and vegetables. Most, veggies contain tons of micro-nutrients and few carbs.
Cauliflower is Worth the Carbs
In one cup of cauliflower, there are 5 grams total carbs and 2 grams fiber (3 grams net carbs), but it is so much more than its carb count. Cauliflower is a member of the cruciferous family (like broccoli, cabbage, and Brussels sprouts), which means it is high in phytochemicals and sulfur. These compounds are powerful antioxidants and vital to cellular health.
Sulfur-rich vegetables are so good for you, Dr. Terry Wahls recommends you eat 3 cups a day of these amazing vegetables!
Dr. Wahls M.D. is an amazing woman that was able to reverse her multiple sclerosis with her miracle protocol. I highly recommend her Ted Talk or Book to everyone, not just people with autoimmune diseases. Her TEDx Talk “Mind Your Mitochondria” has over 3 million views on YouTube!
Casserole Love
Who doesn’t love a casserole? While they are not the prettiest dishes, they are easy to make and so stick-to-your-ribs yummy. Keto Taco Casserole with Cauliflower Rice is no exception. You won’t even notice that it’s pack full of veggies and either will your kids.
When making this casserole, remember that casseroles are not an exact science. If you have canned tomatoes in your pantry, but they aren’t fire roasted or have green chiles, don’t give it a second thought, use them and move on. If you have ½ a zucchini, slightly shriveled, in your fridge, chop it up and throw it in. Make do with what you have, it will taste great.
Here is a Free Meal Planning Template
For all Dr. Wahls’ Book and Kitchen Essentials, I use almost every day, check out my Amazon Shop!
Keto Taco Casserole with Cauliflower Rice
This stick-to-your-ribs casserole is low in carbs but high in veggies
Ingredients
- 1.5 lbs cauliflower rice 8 cups
- 2 teaspoons salt
- Avocado oil
- 1 lb. ground beef or game meat
- 1 bell pepper chopped
- 1 onions chopped
- 2 teaspoons chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/8 teaspoon cayenne pepper
- 1 teaspoon garlic powder
- ¼ cup apple cider vinegar
- 4 oz. Cream Cheese
- 1 can 14 oz. fire-roasted diced tomatoes with green chiles
- 6 oz cheese shredded
- 1/2 cup chopped fresh cilantro
- Pickled jalapenos optional
Instructions
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On a large sheet pan, sprinkle cauliflower rice with 1 teaspoon salt and place in a 425° F oven, for 15-20 minutes*
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Meanwhile in a large frying pan over medium-high heat, brown meat, onion and bell pepper, and remaining 1 teaspoon salt together. Use avocado oil to keep from sticking.
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When meat is brown add all spices and stir until you can smell them.
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Turn down heat to low and stir in vinegar.
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Next add cream cheese, stirring until it is melted and evenly distributed.
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In your final baking dish* mix cauliflower, meat mixture, and tomatoes.
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Evenly spread out and top with cheese.
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Bake in preheated oven (425° F) for about 20 minutes until the cheese is nice and brown.
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Top with cilantro and jalapenos to serve
Recipe Notes
*You can skip prebaking the cauliflower, but your casserole will be runnier
*A 13-inch oven-safe frying pan can be used to brow the meat and bake the casserole. Or bake the casserole in a 9X13 baking pan.
Look for organic pasture raised cream cheese such as Organic Valley
To see more of my adventures and Paleo-ish/ Mostly Low-carb food, follow me on Instagram or Facebook!
*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
About Gina
Gina Shively is a Personal Health Cook and American Council on Exercise (ACE) certified Health Coach located in Anchorage Alaska. Her background includes a Bachelor’s of Science in Physiology from the University of Wyoming. For the past six years, she has lived in Alaska, where she can’t get enough of the active Alaskan lifestyle that for her includes hunting, fishing, hiking, and the occasional weekend race. She loves to cook for people and enjoys the challenge of making healthy food taste delicious. Her family includes two young boys, two packgoats, and a rambunctious Weimaraner, as well as a very patient husband.