PSMF Diet Meal Prep | 3 Easy Proteins to Batch Cook for PSMF Diet Recipes
Another PSMF Diet Meal Prep Session! Turkey meat loaf, Mojito Chicken and Chicken Tenders, all great for PSMF days.
In July I lost 9lbs using PSMF days mixed into my ketovore days. I am carrying on for August!
In this video I give you some batch cooking ideas for Turkey Meat Loaf, Chicken Tenders and Mojito Chicken Thighs, all lower fat keto options for those PSMF days!
Eat them as is right out of the fridge or use them in PSMF Diet Recipes !
Turkey Feta Burgers(Full recipe and video here):
Macros for Entire Meatloaf using the ingredients I did today: Calories 1760, Total Carbs: 10, Fiber 0, Protein 230, Fat 93
Chicken Tenders: 1 lb tenderloins, sprinkle with seasoning of choice and bake at 375 for 8-10 minutes or Air fryer for 8 minutes
Macros per 4 ounces: Calories 110, Protein 25g, Fat: 1g, Carbs: 0 (if you are going heavy on spices be sure to take that into account for carbs)
Mojito Chicken (recipe based on Maria Emmerich from her PSMF Cookbook)
Weigh out your cooked chicken thigh and use macros for boneless skinless thigh. So if you ate 4 ounces of cooked thigh: Calories: 160, Protein: 19g, Fat 10g, Carbs: 0
Most of the marinade is thrown out and anything on the chicken will have cooked off. Feel free to add a little extra fat and carb to your count if you want.
Read more about PSMF here:
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Products I use for meal prep and batch cooking: (KetogenicWoman.com is an Amazon affiliate so I may earn commission)
• Ninja 5 in 1 Grill:
• Pyrex Glass Storage Containers:
• Maria Emmerich book:
• Loaf Pan with Lifter, this is now 100% on my next Amazon order!
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PSMF Diet Playlist:
Carnivore Diet Resources: Carnivore Recipes and info on my Blog: =========================================================
My Facebook group for women: Instagram:
Pinterest: ===========================================================
Original Music and Video Production by Terri Breeze
Thankyou for watching!
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Savory & Tangy Meatloaf with Keto Carolina Mustard BBQ Sauce | 1g Carbs/Serving
Meatloaf is a staple comfort food that can be made in many ways, but the key to a great meatloaf is getting the texture just right. It needs to be moist, delicious and hold together when cutting, but not end up as a dense sausage. In this video I'll show you how to make meatloaf that is just that. And we're going to add a scrumptious lowcarb and keto version of the Carolina Mustard BBQ Sauce, also known as golden BBQ sauce.
To secret to a good meatloaf is in mixing the mince and aromatics just long enough to start sticking together, but no longer. In the video I'll show you what to pay attention to so that you can make this any time without fail.
A key ingredient to Carolina BBQ Sauce is mustard, which gives it the golden color, and provides a tangy, flavorful aroma that goes with many types of cooking and meat. So even if you don't use it for this meatloaf, you'll love it for other dishes!
The video contains all the instructions for making these recipes, including some tips on how to make it a success every single time.
Don't forget to like and subscribe!
Chapters
00:00 - Introduction
00:26 - Carolina BBQ Sauce - Ingredients
00:44 - Carolina BBQ Sauce - Making the Sauce
02:01 - Meatloaf - Ingredients
02:13 - Meatloaf - Preparations
03:09 - Meatloaf - Mixing
03:57 - Meatloaf & Carolina BBQ Sauce - Basting & Roasting
05:15 - Meatloaf & Carolina BBQ Sauce - Serving & Nutrition
Ingredients Meatloaf (10 servings)
1kg / 2.2lbs Minced Beef
300g / 10.5oz Bacon
100g / 3.5oz Cheddar
80g / 2.8oz Onion
2 Large Eggs
1tbsp Mustard
1tbsp Sugarfree Ketchup
1tsp Coarsely Ground Sea Salt
½tsp Coarsely Ground Pepper
100ml / ⅖cup Carolina BBQ Sauce
Ingredients Carolina BBQ Sauce (~350ml)
250ml / 1cup Mustard
60ml / ¼cup Apple Cider Vinegar
3tbsp Sugarfree Ketchup
5tsp Erythritol
½tsp Cayenne
1tsp Coarsely Ground Sea Salt
½tsp Coarsely Ground Pepper
Nutrition Meatloaf (per serving)
1.1g Carbs
29g Protein
23g Fat
330 kcal
Nutrition Carolina BBQ Sauce (per 100ml)
3.9g Carbs
5g Protein
6g Fat
96 kcal
Instructions Meatloaf
1. Finely dice the onion and finely shred the cheddar.
2. Mince the bacon in a food processor (15-30 seconds).
3. Add all meatloaf ingredients in a large mixing bowl. Mix and knead the ingredients until the meat starts to stick. Don't overwork the meat as it will end up being dense.
4. Put the meat in a roasting pan lined with baking paper and shape it into a loaf.
5. Cover all exposed areas of the meatloaf, including sides, with the Carolina BBQ Sauce.
6. Roast in a pre-heated oven for 30 minutes on 190 Celcius / 370 Fahrenheit. Then increase heat to 220 Celcius / 430 Fahrenheit for another 15 minutes.
7. The meatloaf is cooked with an internal temperature of 70 Celcius / 160 Fahrenheit. Don't go to high or it'll dry out.
8. Let it rest for 10 minutes before cutting to settle juices and firm up.
9. Enjoy with some extra Carolina BBQ Sauce.
Instructions Keto Carolina Mustard BBQ Sauce
1. Melt the erythritol in a saucepan on medium heat.
2. Add the cayenne and whisk vigorously.
3. The the ketchup, apple cider vinegar, mustard, salt and pepper, all while continuously stirring.
4. Simmer for 5 minutes, continue stirring.
5. (optional) Add a couple of tablespoons of water for a thinner sauce.
6. Serve!
#meatloaf #bbqsauce #keto #lowcarb #cooking #recipe
REVIEW - Meat Loaf with Whipped Potatoes Lean Cuisine *Straight Talk Reviews*
See all my reviews of Low Calorie Microwave Dinners by clicking on my channel...and subscribe to be notified of my newest reviews.................................
Nutrition Facts
Serving Size 1 serving (262.5 g)
Amount Per Serving
Calories
250
Calories from Fat
63
% Daily Value*
Total Fat
7.0g
11%
Saturated Fat
2.5g
12%
Polyunsaturated Fat
0.5g
Monounsaturated Fat
3.0g
Cholesterol
40mg
13%
Sodium
581mg
24%
Total Carbohydrates
27.1g
9%
Dietary Fiber
3.0g
12%
Sugars
5.0g
Protein
20.0g
Vitamin A 0% • Vitamin C 0%
Calcium 10% • Iron 15%
Food Fridays: Cooking with Kelli - Meatloaf from scratch with mashed potatoes
Thank you to @stevegilmoreyoutubechannel for the food suggestion
Thank you @drizzlestank for the theme song!!!
Meat loaf is a comfort food,
Basic recipe: ground meat, breadcrumbs, eggs, seasonings (garlic powder, salt, pepper), ketchup or other tomato-based sauce, added features to consider: celery, carrots and peppers for added nutrition
For less fatty meat, you may add broth
Mashed potatoes: Boil potatoes and reserve the pot water.
Food News: Why I detest bottled water : 1. The expense 2. Overuse of plastic bottles and the difficulty in their disposal and chance for recycling 3. See this new threat found by scientists at the link below.
Food information links
This week's food news: Recalls from the USDA Kielbasa
usda.gov/food-safety check nutrition of foods and check out recalls
Please use cast iron or stainless steel pans to avoid these chemicals used on non-stick pans
Please use fresh food when possible and in season.
Please support your local farmers when possible
This is an interesting video I am in the process of watching- The title The Invisible fatal conveniences that are making us sick
Fat, Sick and Nearly dead regarding juicing and its benefits to overall health
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Chorizo Burrito! | Chuds BBQ
Get the NEW Chorizo Mix here, while supplies last!
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Patreon.com/ChudsBBQ
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Insta: chudsbbq
5lbs Pork
1 Chorizo Mix
113g Water
30g Vinegar
TORTILLA RECIPE
450g Bread Flour
15g Kosher Salt
12g Baking Powder
130g Beef Tallow
250g Water
►Full list of things I use and recommend:
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Pots & Pans
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►Made In Stainless Clad Set
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Knives
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►8 Chef’s Knife
►6 Nakiri
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►Bone Saw
Meat Processing
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Appliances
_________________________________________
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Ingredients
_________________________________________
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Small Cooking Tools
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