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These easy meal prep recipes are great for breakfast, lunch and dinner on a low carb healthy lifestyle! Meal prep breakfast is a delicious crustless quiche, the meal prep lunch is a burger salad, and the meal prep dinner is BANGERS AND MASH with a secret twist. SAY WHAT! Low carb meal prep! I hope you enjoy 🙂
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BANGERS & MASH
MASH
1 large cauliflower head, florets
2 Tbsp butter
2 Tbsp garlic paste
2 tsp fresh thyme
1 tsp fresh chives
salt & pepper, to taste
3-4 Tbsp milk

Add cauliflower to a pot and cover with water. Bring to a boil and reduce heat to medium. Cook until fork tender, 6-8 minutes. Drain cauliflower. Add to a bowl and mash, or use an immersion blender or blender/ food processor. Add remaining ingredients, stir to combine, and season to taste.

BURGER SALAD
BURGER MEAT
2 tsp oil
3⁄4 cup onion, chopped
1 lb beef
1⁄2 tsp salt
2 cloves garlic, minced
1⁄3 cup pickle chips, diced
SALAD
1 head romaine, chopped
4 cups spinach, chopped
1 large tomato, chopped
DRESSING:
2 Tbsp avocado oil mayo
1 Tbsp ketchup
1 Tbsp onion, minced
dash of hot sauce
pinch of salt
Whisk dressing ingredients together. Set aside. Add oil and onion to a saucepan and cook over medium-high heat until onions start to sweat. Add garlic, beef and salt. Cook, breaking up the meat and stirring regularly until cooked through. Stir in diced pickle chips. Chop greens for the base of your salad. Add cooked meat and dressing with desired toppings. Toss to combine.

CRUSTLESS QUICHE MEAL PREP
drizzle of olive oil
1 cup onion, chopped
1 cup mushrooms, sliced
1⁄2 cup asparagus, chopped
1 cup frozen spinach, thawed & drained
6 eggs
1⁄2 cup milk
1 Tbsp whole grain mustard 1 tsp garlic powder
1⁄2 tsp salt
1⁄4 tsp black pepper
Preheat oven to 350°F (180°C). Sauté onion in a drizzle of oil for 2-3 minutes. Add mushrooms and cook for 5 minutes. Stir in asparagus and thawed spinach, mixing to combine. (If using fresh spinach, add with the mushrooms and allow to wilt.) Whisk together milk, eggs, mustard, garlic powder, salt, and pepper. Add veggie sauté mix to a sprayed 9” pie dish. Pour egg mixture into pie dish and stir to combine the egg and veggie mixtures. Bake uncovered for 45 minutes, until the center is set and isn’t jiggly. Allow to cool before cutting into slices and storing.

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39 COMMENTS

  1. Wow wow WOW Im on my second month of not eating gluten (allergy) and you're videos ARE SO EASY TO FOLLOW. I'm obsessed.

  2. Im addicted to hot sauce. Please if you havent already maybe do a video on healthy spicy alternatives to Hot Sauce 😊😊😊

  3. Thank you for this video! My husband was just diagnosed with type 1 diabetes at 24yrs old. Average age is 14.
    Anyways, we started eating as little sugar as possible and low carbs, about 45g per meal and 30g for a snack.
    I will defiantly be buying your e-book, thank you so much for making these videos!!! 💕

  4. Thank you. So very much. I watch all your videos, even though Im keto. And youre the first cooking channel I watch that puts forth the effort to provide content for all the varying dietary types. You are fantastic! And Ill be trying all of these!

  5. I love that you are doing more low carb meals! Some clean Keto meals would be great. But all these recipes you could customize buy adding more fat! Keep the low carb meals coming.

  6. I feel lately ur content is getting awsomer and awsomer.!!!!!! Hope u had a great new year all. Can u make a video on tip for 10k

  7. Definitely not eating a low-carb, but I will vegan-ise some of these recipes and incorporate them into my diet. Thank you as always Alyssia!

  8. Burger salad is such a good idea! Definitely trying it 🤤 my go to recipe on keto is a pumpkin flax muffin (in the microwave!). 1 teaspoon oil (I usually use melted butter), 1 egg, one heaping tbsp of pumpkin, 1/3 cup flaxseed meal, 1/2 tsp baking powder, 1 tsp erythritol, 1 tbsp cinnamon/ pumpkin pie spice. I microwave it for 1min 20 seconds. Adapted it from a few recipes I've found over the years. Super filling!

    Love seeing these low carb recipes!!! Please do more!

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