I have been asked a few times recently, “What do you eat in a typical day?” Well typically I do one of two things, I have bulletproof coffee and a hard boiled egg at breakfast time or I eat my favourite breakfast or a version of it in the morning when I wake up.  And then usually I am not hungry for quite awhile, usually around 1 – 2 pm.  At that time I will often have a fat bomb as a snack.  They make great snacks and I usually have 1 – 2 different fat bombs on hand in the refrigerator.  Then I eat at supper time.  However it is important and sometimes a bit of a struggle for me to only eat when I am hungry.  I still face this challenge from time to time. I thought I would share some of my favourite recipes in this post. Please try them out.  They are delicious and my family eats them even though some members are not following the keto eating plan!

Favourite Breakfast


2 cloves of garlic diced

1/2 of a small onion sliced

1/2 of a bell pepper sliced

2 tablespoons bacon fat

2 eggs

1/2 avocado

Instructions:  Add the bacon fat to a skillet and then the garlic, onions and peppers.  Saute till cooked.  Remove from skillet. Add the eggs and cook them the way you like best. Remove from skillet and serve with avocado slices.

**Notes: Sometimes I add bacon or another breakfast meat

Bacon Cheeseburger Cauliflower Casserole


1 head cauliflower or about 6 cups florets

1/3 cup coconut flour or choice flour

1/4 teaspoon salt

6 oz uncured reduced sodium bacon

1 1/2 pounds ground beef or turkey

1 teaspoon onion powder

1 teaspoon oregano

1 teaspoon garlic powder

1 teaspoon salt

1/2 teaspoon pepper

For the sauce

1 tablespoon bututer

1 tablespoon coconut flour or choice

1 1/2 cups heavy cream

2 tablespoons yellow mustard

8 oz sliced organic 100% cheddar cheese

Instructions:  Steam the cauliflower until fork tender. Place into a food processor and pulse until it resembles rice. Set aside in a bowl to cool, then add the flour and salt and mix well.  Cook the bacon in a large skillet until moderately cooked, but not crisp.  Remove bacon with a slotted spoon to keep bacon juice in the skillet.  Transfer bacon to a paper towel lined plate to cool.  Once cool chop into pieces.  Add the ground beef to the same skillet and cook until browned.  Add the onion powder, oregano garlic powder, salt, pepper and mix well.  Remove the beef with a slotted spoon and transfer to a bowl.  Preheat the oven to 350 degrees F.

For the sauce:  Add the butter to the same skillet and stir in the flour over low heat.  Cook until the flour has absorbed the butter then add heavy cream and mustard.  Continue to cook on low until the sauce thickens.  To assemble:  Place 1/2 the suce in the bottom of a 9 x 13 baking dish.  Spread the cauliflower mixture on the sauce as evenly as possible.  Place 4 ounces of cheese over the cauliflower.  Spread the ground beef over the cheese evenly.  Pour half the remaining sauce over the beef.  Place the remaining cheese over the sauce.  Pour the remaining sauce over all and sprinkle the bacon on top.  Cover and bake 30 minutes.  Uncover and bake an additional 5 minutes.  Allow to cool a few minutes before serving.

**Notes:  I used frozen cauliflower and chopped it after it was cooked.  I also used shredded cheese in place of the slices.


No Bake Sugar Free Peanut Butter Chocolate Bars Keto

These bars are one of my favourite recipes. Low carb, low sugar, high fat they make the perfect keto dessert or fat bomb!

Ingredientspeanut butter fat bombs

For the bars

3/4 cup almond flour

4 oz butter

1/4 cup Swerve Icing sugar style

1/2 tsp vanilla

For the topping

1/2 cup sugar-free chocolate chips

Instructions:  Mix all of the ingredients for the bars together and spread into a small 6 inch pan.  Melt the chocolate chips in a microwave oven or double broiler for 30 seconds and stir.  Add another 10 seconds if needed to melt fully.  Spread the topping on top of the bars.  Refrigerate for at least an hour or two until the bars thicken up.  These bars definitely improve with keeping so don’t be in a huge rush to eat them.

**Note:  I double the batch and use 1/2 cup of coconut flour in place of the almond flour. Also you can use a no calorie sweetener of your choice in place of the Swerve.


To sum it all up, this is just a sampling of a day’s meals.  All are very good. Please try them and let me know in the comments if you liked them. I find that some days I am hungrier than others.  And also sometimes changing it up a bit and eating more some days and less others helps to lose the weight, if that is one of your goals.



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