Here we are at the start of Season 3 where you'll learn all about cooking, recipes, meal planning and kitchen gadgets. This is going to be the most fun season yet! Today's episode walks you through my 3 step formula to plan a keto meal. These 3 steps work for people who are brand new to cooking and people who are fancy, high level cooks.

Season 3 also has a fun new segment to answer listenner questions! This week I answer a question about dairy and keto. Tune in to find out if you should be eating dairy or not. To submit a listenner question, comment on any Project Keto Podcast Instagram post, and I'll answer your question on the show!

Read below for a sneak peak into my 3 step formula for planning keto meals. The formula takes away so much overwhelm and decision fatigue when you just don't know what to eat. In this episode I'll give much more detail into how to cook some of these foods, how you pair them together, and how to make it simple or fancy. I share a few of my most convenient go-to's that I use all the time.

One more thing! If you are new to keto, go back to Season 1, Episode 1 and start listening from the beginning. Master the basics first, and we'll catch you in Season 3 when the time is right.

1. Protein

Choose your protein: Beef, chicken, bison, pork, lamb, turkey, goat, duck, fish, eggs, protein powder, collagen or gelatin...

Choose how you want to cook it: Patties, steak, grilled, roasted, crock pot, ground, pan fried, instant pot...

 

 

 

 

2. Vegetables

Choose non-starchy vegetables: Broccoli, cauliflower, kale, spinach, bok choy, bell peppers, mushrooms, green beans, spagetti squash, brussels sprouts, zuchini, jicama, sprouts, lettuce, tomatoes, fresh herbs, etc...

Choose how you want to cook them: Steam, saute, roast, grill, raw...

3. Fat

For cooking with high heat: Butter, ghee, coconut oil, animal fats (example: bacon grease or duck fat)

For cooking with low/no heat: Olive oil, avocado oil

Additional fats: Olives, avocados, coconut milk, coconut butter, fat bombs (recipes to come in future episodes!)

Super Simple Meal Ideas Using the 3 Step Formula

Ground lamb pattie cooked in coconut oil with steamed broccoli covered in butter and avocado slices on the side

Crock pot beef roast with cauliflower rice cooked in coconut oil

Bacon with sauteed brussels sprouts in ghee