Tag: mealprep

New Meal Plan!

Hey guys, just a quick announcement…

I’ve just linked a way more updated and super fancy meal plan for you to use! I hope this one is much more user friendly.

It also has options for vegan, dairy free, egg free, soy free, nut free… Etc.

I’ve been working on it for a while and tried to error proof as much as possible, but you know how it is when you’re too close to things… So if you spot an error please let me know!

>>Here It Is!<<

Baked Zoodles

This is one of our go-to easy week night meals, ready in well under 30 minutes. My husband’s favorite meal before keto was baked ziti, so this is my attempt to recreate it. It’s also great reheated from the fridge, although ricotta isn’t always amazing from frozen.

This is also a great dish for mixed veggie and non-veggie households. I make a “meat” sauce while my husband makes a Meat sauce, and we’re both happy. Plus, ricotta is a great source of protein even if you leave out the “meat” crumbles at 7g protein per 1/4 cup.

Ingredients (makes 1 serving, multiply by desired # servings):

  • 1 zucchini, spiralized, about 130g*
  • 1/4 cup no-sugar-added sauce
  • 1/2 cup “meat” crumbles (I use Beyond Meat beef crumbles because it’s soy free) (optional)
  • 1/4 cup whole milk ricotta (some brands are higher carb so check the label, the one I use is 2g carbs in the 1/4 cup)
  • 2 tbsp grated parmesan
  • 1 oz (1/4 cup) mozzarella, divided
  • Plenty of Italian seasoning, salt, and pepper

*A note on zoodles: you can find these in the fridge or freezer section if almost every grocery store these days, but a spiralized turned out to be an awesome investment for us because I think the texture is fresher, its cheaper, and takes only a minute to do. You can also totally use sliced zucchini, or sub in any other veggie like brussels sprouts, broccoli, green beans, spaghetti squash, or eggplant.

Instructions:

Cook the zoodles and beefy crumbles in an oiled pan over medium heat until tender (we keep the meat and zucchini separate since my husband uses real meat).

In the mean time, combine ricotta, parmesan, half the mozzarella, and the seasoning in a bowl.

Once the zoodles are cooked you might fine a bit of water in the bottom of the pan, I drain that off. Add your sauce to the zoodles, and then spoon on the ricotta mixture.

Top with the remaining half of the mozzarella.

Broil on low until bubbling and golden.

Macros (with Beyond Meat crumbles):

500 cal / 8 net carb / 35 fat / 35 protein

Macros (WITHOUT meat crumbles):

420 cal / 8 net carb / 32 fat / 22 protein