Keto/Low Carb Healthy Meal Prep For the Week! – Mind Over Munch

After my recent Keto 101 video a lot of you have asked for more low carb recipes– I’ve got tons to come, but here’s my very first LOW CARB MEAL PREP! I hope you enjoy!
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STUFF From this video:
► T-FAL FLAT PAN FROM COOKWARE SET: http://amzn.to/2rV0ZI6
► HOT PLATE: http://amzn.to/2rb0OUl
► OXO ICE CREAM SCOOP: http://amzn.to/2u6CsAo
► EGG CUP TUPPERWARE (SANDWICH SIZE): http://amzn.to/2x76ntq
► BLUE COOKWARE SET: http://amzn.to/2sJysCh
► IMMERSION BLENDER: http://amzn.to/2x7aJAR
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► 8OZ MASON JARS: http://amzn.to/2x6QH9O
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► ROUND MEAL PREP CONTAINERS: http://amzn.to/2x6OJX0
► PILI NUTS: http://amzn.to/2wppo83
► MINI MUFFIN SILICONE LINERS: http://amzn.to/2wjE6PC
► SMALL COOKIE SCOOP: http://amzn.to/2gkNA43

RECIPES
► BACON CHEDDAR EGG CUPS: http://bit.ly/2f7Fjki
► FAT BOMBS: http://bit.ly/2eJxP68

► OLIVE OIL MAYO:
3 egg yolks
1 Tbsp apple cider vinegar
1 lemon, juiced
1 tsp Dijon mustard
1 cup light olive oil (use LIGHT olive oil, not extra virgin!)
salt, to taste
pepper, to taste

Separate egg yolks and place in a mixing bowl or measuring cup.
Add remaining ingredients. Add salt and pepper, to taste.
Use an immersion blender to pulse mixture until well-integrated and thickened.
Place mayo in a jar and store in the refrigerator for up to 1 week.

Yields ~1½ cups homemade olive oil mayonnaise.

Per 1 Tbsp, yields 24 servings
87 cal | 10F | 0.2C | 0.3P
0 fiber | 0.1 sugars | 0.2 net carbs

► BEEF & BROCCOLI BOWL:
Bowl:
1.5 Tbsp grass-fed butter, coconut oil or ghee
2 tsp garlic paste
1 tsp ginger paste
1 lb organic ground beef
4 cups broccoli florets
4 cups cauliflower rice

Sauce:
2 Tbsp coconut aminos or soy sauce
1 Tbsp sesame oil
1/4 tsp salt & pepper
1/4 tsp red pepper flakes (to taste)

Toppings:
½ avocado, sliced
sesame seeds
2 green onions, finely chopped
anything else you prefer!

Add butter, ghee, or coconut oil to a pan over medium-high heat and allow to melt.
Add garlic and ginger paste. Cook until fragrant.
Add beef and cook until no longer pink.
Add broccoli florets and cauliflower rice. Season with salt & pepper. Mix to combine.
Cook until broccoli is bright and vibrant and cooked through to your liking.
Lower the heat and add your sauce ingredients. Toss to coat and season to taste.
Store in the fridge, or freeze if desired!
Enjoy warm, topped with avocado slices, sesame seeds, and green onions—or your favorite toppings!
If meal prepping for the week, double this recipe!
Yields 4 meals (~6 oz per meal).
Nutrition provided for beef & broccoli bowl with cauliflower rice, excluding optional toppings.

Per meal:
383 cals | 26F | 11C | 24P
4 fiber | 7 sugars | 7 net carbs

► DIY ZESTY CILANTRO LIME DRESSING:
½ jalapeno, seeded if desired
1 clove garlic
1 lime, juiced
pinch of salt
½ cup cilantro
1/3 cup extra virgin olive oil
Add all ingredients to the jug of your blender. Blend until smooth.

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20 thoughts on “Keto/Low Carb Healthy Meal Prep For the Week! – Mind Over Munch

  1. Im a university student and I wanna meal prep to save time but I really don't have the fridge space to keep more than two small tiffins in my fridge and nor do I have an oven

  2. Hi, I have a question, I am following OMAD so do I just eat the entire meal of the day in my 1 hour window?

  3. Awesome vid. I’ve been following many tips and recipes and you just brought something new. Thanks! Starting to follow your channel from Brazil!

  4. Great ideas. But when you say "portion out the nuts and cheese for munchies", what size portions please? Many thanks

  5. Wow! I've learned so much about keto watching your video. I always thought of keto as butter, beef, eggs, bacon, and cheese…and I lost 40lbs in 3mths eating that way on Atkins. ????????????‍♀️????????‍♀️but couldn't maintain it( no wonder) …this time around I want to keep my efforts in embracing veggies, eating lean, and balanced while eating low carb. I've had coconut oil just sitting in my pantry ????…lo and behold it's a goldmine ????????. Thank you for the simple recipes and Great tips. ????????????

  6. I want to make close fat bombs but instead of the sweetener I'm going to use my protein powder…. hope it turns out! Thank you for these great ideas!!!

  7. I have been doing Keto . I eat salmon but I don’t eat beef or buffalo or pork . What can I substitute it with ? Paneer ? Or tofu ? Pls advice

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