12 Weeks to a Keto Lifestyle Guide

This guide began as an informational sheet I was putting together for a family member who was considering the Keto lifestyle. I quickly realized it may be a useful tool for many others to use who are also considering the Keto lifestyle. I hope this step-by-step guide will help ease you into transitioning towards a Keto lifestyle. Cheers to your good health. Continue reading “12 Weeks to a Keto Lifestyle Guide”

Philly Cheesesteak Omelet

Philly Cheesesteak Omelet

Category: breakfast, lunch, dinner, eggs, meat

Yield: 6

Serving Size: 1

Calories per serving: 215

Fat per serving: 15.8

Carbs per serving: 4

Protein per serving: 14.3

Keto compliant Philly Cheesesteak Omelet recipe! Perfect for breakfast, lunch, or dinner!! Who says eggs are only for breakfast?!


  • 1 pound shaved sirloin or ribeye steak (ribeye gives a better result)
  • 1 green pepper, cleaned and cut into thin slices
  • 1 onion (yellow or sweet), cleaned and cut into thin slices
  • 1-2 Tablespoons grass-fed butter, ghee, bacon fat, or avocado oil (bacon fat is the bomb!)
  • Pink sea salt
  • Black pepper
  • 6 eggs, beaten
  • 1 Tablespoon heavy whipping cream
  • Dash of hot sauce (optional)
  • Parsley (fresh or dried)
  • 6 slices provolone cheese


  1. In a large skillet or electric skillet gently melt the fat/butter/oil of your choice.
  2. On med-high heat add meat, peppers, and onions
  3. Season with salt and pepper to taste.
  4. Once cooked thoroughly and the peppers and onions are slightly caramelized, remove all from heat.
  5. Turn heat down slightly, about medium so the eggs will gently cook.
  6. Combine eggs, heavy whipping cream, salt, pepper, and dash of hot sauce, whip until well combined.
  7. Add egg mixture to skillet and smooth out so it is flat.
  8. Cover with lid so the top cooks but keep an eye on it so it does not overcook or burn (this part is a little tricky and may take practice)
  9. Across the middle and on top of the eggs place 3 slices of provolone cheese,
  10. Now place meat mixture (keeping in the middle), then the remaining 3 slices of provolone cheese on top of the meat mixture.
  11. Place lid so that cheese melts, should only take a minute or so.
  12. Turn heat off then roll up one side of egg mixture on top of meat mixture, press down so it adheres to the cheese.
  13. Now roll up other side and press on top of the egg to form a burrito like shape. Roll omelet over and sprinkle top with sea salt, black pepper, and parsley!
  14. Serve with a little Avocado mayo (we like Primal Kitchen brand) and enjoy!


*Many butchers are able to shave cuts of sirloin roast or ribeye roast for you.

**Macronutrients are based on grassfed ribeye, grassfed butter for the fat option, 1 cup yellow onion, and a medium sized green pepper

1 serving equals 1 of 6 equal pieces of the complete omelet


Keto Veggies

Loaded with fiber and disease-fighting nutrients, vegetables should be a central part of your Keto (low-carb) dietary lifestyle. With a few exceptions, most vegetables are quite low in carbohydrates and calories. Be sure to eat a wide variety of different colors of vegetables because different pigments — green, yellow, orange, red, blue, purple, and white – indicate the presence of different types of phytochemicals that fight cancer, heart disease, and numerous other health problems.

Seven to ten servings of vegetables every day will provide a generous amount of health-promoting nutrients. If you are following the a low-carb/Keto lifestyle, you will rely mainly on low-carb vegetables for these nutrients. The following breaks down the various levels of low to high carb vegetables.

Non-Starchy Low Carb Vegetables (approx 5-10 grams of carbohydrates per serving):

Spinach, lettuce, arugula, and other salad greens; broccoli, cauliflower, celery, cucumbers, mushrooms, radishes, scallions, sprouts, artichokes, asparagus, bamboo shoots, bean sprouts, broccoli rabe (rapini), green beans, Brussels sprouts, cabbage, carrots, eggplant, green beans, collard and mustard greens, hearts of palm, jicama, kale, kohlrabi, leeks, okra, snow peas, bell peppers, pumpkin, spaghetti squash, yellow squash, tomatillos, tomatoes, turnips, turnip greens, and zucchini

We’ve provided macronutrients for a few of the low carb vegetables listed above.

Spinach, 1 cup, uncooked = 1.1g carbs, 0.7g fiber, 0.1g sugar, 0.1g fat, 0.9g protein

Green Leaf Lettuce, 1 cup shredded = 1g carb, 0.5g fiber, 0.3g sugar, <0.1g fat, 0.5g protein

Arugula, 1 cup, uncooked = 0.73g carbs, 0.3g fiber, 0.41g sugar, 0.13g fat, 0.52g protein

Broccoli, 1 cup chopped, uncooked = 6.04g carbs, 2.4g fiber, 1.55g sugars, 0.34g fat, 2.57g protein

Cauliflower, 1 cup uncooked = 5.3g carbs, 2.5g fiber, 2.4g sugars, 0.1g fat, 1.98g protein

Celery, 1 medium stalk (7.5-8″ long) = 1.19g carbs, 0.6g fiber, 0.73g sugar, 0.07g fat, 0.28g protein

Cucumbers, 1/2 cup slices with peel = 1.89g carbs, 0.3g fiber, 0.87g sugar, 0.06g fat, 0.34g protein

Mushrooms, 1 cup pieces/slices, uncooked = 2.3g carbs, 0.7g fiber, 1.16g sugars, 0.24g fat, 2.16g protein

Peppers, red, 1 cup chopped, uncooked = 8.98g carbs, 3g fiber, 6.26g sugars, 0.45g fat, 1.48g protein

Radishes, 1 cup slices, uncooked = 3.94g carbs, 1.9g fiber, 2.46g sugars, 0.12g fat, 0.79g protein

Scallions, 1 cup chopped, uncooked = 7.34g carbs, 2.6g fiber, 2.33g sugars, 0.19g fat, 1.83g protein

Medium-Carb Vegetables (approx 10 grams of carbohydrates per serving):

Beets, onions, rutabaga, sugar snap peas, and water chestnuts

High-Carb Vegetables (approximately 15 grams of carbohydrates per serving):

Corn, baked beans, lima beans, black-eyed peas, legumes, green peas, small new potatoes, sweet potatoes, baking potatoes, acorn squash, butternut squash, and yams.

What’s a Serving?

Seven to ten servings of vegetables a day is best to optimize your health. This is not as hard as you may think since each of the following constitutes a serving:

  • 1 cup leafy salad greens
  • 1/2 cup cooked or raw vegetables
  • 1/2 cup cooked dried beans or peas (not Keto compliant)
  • 3/4 cup vegetable juice (pure, no sugar added)

Using the above guidelines, a large chef salad made with 3 cups of lettuce plus a cup of other chopped vegetables like mushrooms, onions, carrots, and tomatoes equals five servings. If you include at least one cup of vegetables at each meal, and replace snacks with vegetables, you will easily meet or exceed the minimum daily recommendation of five servings of vegetables a day. However, remember for optional health you will want to aim for seven to ten servings per day.


Keto Crepe with Ribeye and Goat Cheese

Keto Crepe with Ribeye and Goat Cheese

Prep Time: 8 minutes

Cook Time: 15 minutes

Total Time: 23 minutes

Category: breakfast, lunch, dinner, meat

Cuisine: Keto

Yield: 4

Serving Size: 1 crepe

Calories per serving: 86

Fat per serving: 5.5

Protein per serving: 8.1

Keto Crepe with Ribeye and Goat Cheese

Amazing Keto compliant Crepe stuffed with Ribeye Steak and Goat Cheese! Perfect meal for breakfast, lunch, or dinner. Macro for crepe included on post.


  • 6-8 ounces Ribeye sliced thin
  • Goat cheese
  • Dijon Mustard (optional)
  • 4 eggs
  • 2 Tbsp coconut flour
  • 1 Tbsp unflavored collagen powder
  • 1/4 cup avocado oil
  • 1/4 tsp sea salt
    Garnish top of Crepe
  • Dried parsley
  • Black pepper


    Steak Filling
  1. Cook ribeye steak pieces in butter or avocado oil, season with sea salt and black pepper to taste. Remove from pan and set aside.
  1. Combine eggs, flour, and collagen until well blended
  2. Add avocado oil and whip with fork until smooth
  3. Add about 1-2 Tbsp avocado oil to pan and pour approximately 1/3 cup of the crepe batter into pan, be sure pan is heated to about med-high heat
  4. Let crepe cook until the batter looks more like a pancake (this batter will not "bubble") and then carefully flip and allow to cook on the other side for a short time, the other side will not take as long as the initial side. This takes practice, don't give up.
  5. Remove crepe from pan and place on a plate of your choice. Now add goat cheese, meat, and topping of choice (we used a small amount of dijon mustard).
  6. Gently roll crepe around filling and lightly season with black pepper and parsley
    Serve and enjoy!


Macros are for crepe. Macro counts for a stuffed crepe will depend on how much steak, goat cheese, and toppings you use to fill the crepe.


Living Keto: What the Test Result?!

WhatTheTestResultWe consistently see people who are just beginning or contemplating the Keto lifestyle who “freak out” over cholesterol results. We also read often that people “fear” going to their doctor or fear their doctor finding out they are trying the Keto lifestyle. If you are one of them then this blog post may be right up your alley… and, if your not, you may still find you enjoy this post! Either way, drop us a comment and let us know your thoughts on our thoughts… regardless we expect an exciting discussion to ensue. Continue reading “Living Keto: What the Test Result?!”

Keto Cinnamon Butter Cake

Keto Cinnamon Butter Cake

Prep Time: 15 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 5 minutes

Category: breakfast, cake, dessert

Cuisine: Keto

Yield: 12 slices

Serving Size: 1 slice

Calories per serving: 353

Carbs per serving: 4.3

Protein per serving: 6.2

Keto Cinnamon Butter Cake

This is an amazing, moist and perfectly rich cinnamon butter cake. Plus, it is Keto compliant! This "breaking your fast" cake is amazing with a cup of decaf organic coffee! Macros provided. We hope you enjoy!


  • 6 large eggs
  • 1/2 cup Swerve (granulated, regular)
  • 1 cup melted butter
  • 1 cup heavy whipping cream
  • 2 cups blanched, fine ground, almond flour
  • 1/4 cup coconut flour
  • 2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1 tsp sea salt
  • 1 tsp pure vanilla extract
  • 1 tsp baking powder


  1. Preheat oven to 375 degrees F
  2. Place eggs in a food processor and add Swerve, pulse until well mixed, about a minute or so.
  3. Add melted butter (be sure the butter has been allowed to cool but not harden, if you pour in hot butter it will cook the eggs, slowly drizzle in the butter)
  4. Add heavy whipping cream
  5. Pulse until well combined and slightly thickened, about 1-2 minutes
  6. Next add flours, spices, sea salt, and vanilla (do not add the baking powder yet), pulse until well combined, about a minute or so.
  7. Add baking powder and pulse a few times to gently incorporate baking powder.
  8. Line standard 9-inch cake pan with parchment paper.
  9. Pour batter into pan and smooth out with a spatula.
  10. Bake approx. 40-50 minutes or until knife inserted in middle comes out clean.
  11. Allow to cool approx. 15-20 minutes, cut into 12 equal slices and serve.
    Macros Screenshot

Keto Kentucky Butter Cake

Keto Kentucky Butter Cake

Yield: 12

Keto Kentucky Butter Cake

Amazing, moist Keto modified recipe of the infamous Kentucky Butter Cake!


  • 2 cups blanched almond flour
  • 1/4 cup coconut flour
  • 1 cup swerve (granulated, regular)
  • 1 tsp sea salt
  • 1 tsp baking powder
  • 1 cup heavy whipping cream
  • 1 cup butter, softened
  • 2 tsp pure vanilla extract
  • 6 eggs
    Butter Sauce Glaze
  • 1/2 cup swerve (confectioners)
  • 1/3 cup butter, softened
  • 3 Tbsp filtered water
  • 2 tsp pure vanilla extract


  1. Preheat oven to 325 degrees F
  2. Grease and dust a 10-inch bundt pan (dust with almond or arrowroot powder)
  3. In large bowl mix the flours, 1 cup swerve, sea salt, baking powder, and baking soda.
  4. Slowly add in the heavy whipping cream, 1 cup butter, 2 tsp vanilla, and 6 eggs. Beat together for about 3 minutes on medium speed.
  5. Pour batter into prepared bundt pan.
  6. Bake in preheated oven for about an hour (60 minutes) until toothpick or knife, inserted into the center of any side of the bundt, comes out clean.
  7. Slowly pour butter sauce glaze over cake (see instructions below).
  8. Let cake cool for 15 minutes before removing from pan.
  9. Remove from pan and place on a cake dish.
    Butter Sauce Glaze Instructions
  1. In a saucepan combine butter sauce glaze ingredients. Cook over medium heat until fully melted and combined, be careful, stay with it and do not let it boil.

Essential Oil Survival First Aid Cards

Plant-Survival-Kit-FieldandHerbsWe will provide you with all the information and designs you need to create your own essential oil survival kit! We’ve designed 48 single essential oil information cards, 1 disclaimer card, 1 essential oil safety card, and 1 title card. We’ve also included product suggestions that work beautifully to develop this kit. You can download all 51 cards in one zip file below. Be sure to review our guidelines for usage. What are you waiting for? Start your plant-based survival kit today! Continue reading “Essential Oil Survival First Aid Cards”