Keto Munchies

We're broke, engaged, and killing carbs in the kitchen. Phil is a chef with a palette for marbled meats and sticky ganja. Corey is a laid-back entrepreneur with a sweet tooth. Together, we're getting creative on a low budget to make some delicious fucking food that make us forget we're dieting keto style. Have the keto munchies too? Follow us! We started our keto journey Tuesday, February 6, 2018.

[livingbyday]

Sweet Tooth Saturday! What’s for lunch? Chia & Hemp Seed Chocolate Porridge! Yummmmm! Macros: 328 cals, 4.8g net carbs, 19.4g fat, & 18.5g protein. Also, 207mg of Potassium and a good amount of calcium and iron! [Macros before toppings.] #ketomunchies #sweettoothsaturday #sweettooth #chiaseeds #hempseeds #munchies #chiahempporridge #keto #ketolife #ketodiet #ketolife (at Bethel Park, Pennsylvania)

[livingbyday]

1st protein shake is a success! Yum! We bought this organic plant-based chocolate protein on sale for $20. I made 2 servings from 4 scoops, 8oz coconut milk (can), 8oz lightly sweetened vanilla almond milk, and 1/2c frozen strawberries. Yumm! Even with the lightly sweetened almond milk and strawberries, the macros were still good! 382 cals, 10g net carb, 25.8g fat, & 22g protein. #ketomunchies #purelyinspired #proteinshake #chocolate #keto #lowcarb #highfat #lchf #ketobreakfast #ketoproteinshake #ketodiet (at Bethel Park, Pennsylvania)

[ketomunchies]

Fat Bomb Friday!

Welcome to our 1st Fat Bomb Friday!

Last night I found myself saying, "Fuck it! I'm trying 3 fat bomb recipes!" I'm a baker, Phil and I both love sweets, and I'm always in need of a small snack that fits my macros and is filling!

I found 3 recipes that sounded scrumptious and I have the ingredients, err most of the ingredients, to make. They are:

Lemon Coconut Balls for a fresh ice-cream like treat.

Butter Cookie Bombs for a cookie dough craving!

Whipped Chocolate Almond Butter Fat Bombs for a high fat chocolatey treat.

I found these on Pinterest and have them pinned on our board. Please follow and visit for more recipes!

Lemon Coconut Balls

Thank you to Mouth Watering Motivation for this wonderful recipe! These babies are refreshingly lemony with a slight coconut after-taste. Phil doesn't like coconut but loves these!

This recipe will make 8-10 depending on the size you make them. They were sticky to ball up but once you cover them with the coconut coating, they are easy to handle.

The Macros: 79 cals, 2.6g net carb, 6.8g fat, 2.3g protein

So, they aren't quite a bomb of fat but they are a little guilt-free snack to fulfill sweet cravings! I love how these snap off when you eat them frozen.

Butter Cookie Bombs

Cookie dough cravingsssss! But how to satisfy without binging on carbs and sugar?!

*drum roll* Enter Jennifer Banz and her basic recipe that can easily be adapted.

These are another sorta-fat-bomb but mostly a guilt-free treat fat bomb. It has almond flour and melted kerrygold to hold it all together. It called for a sweetener and I used what I had on hand, erythritol and skinny girl brand stevia drops.

These are delicious and definitely subside the cookie dough craving. Refrigerate or freeze. I froze them for that "frozen cookie dough" texture. So yum!

This recipe will make 6-9 balls depending on size.

The Macros: 118 cals, 2g net carb, 11g fat, & 3g protein

Whipped Chocolate Almond Butter FAT Bombs

Now these are FAT BOMBS! Soo much good fat! These will satiate your hunger pains for sure.

I definitely did not follow this recipe to a T because I wanted to use erythritol and stevia extract, as well as, the rest of my almond butter and natural peanut butter. The original recipe, posted by Dirty Floor Diaries, used Sunflower Butter (which is delicious, low carb and nut-free but I haven't bought recently) and I used erythritol and stevia extract. Sadly, I didn't have any coarse sea salt on hand either, so I just sprinkled a little table salt.

These are rich AF! You could easily half the amount of sunflower butter or almond butter. The original recipe called these chocolate fat bombs but the almond butter is so prevalent I changed the name... these are def chocolate "peanut butter" flavored.

These are delicious after they have had time to freeze fully. I love the folded-in whipped cream to lighten these babies up! I just scooped the mix into cupcake liners in muffin tins.

These are good but I honestly wanted more chocolate and less nutty butter flavor. I will experiment with these in the future and probably make my own version that fits my chocolate cravings.

The recipe made 12 servings for me but you could probably make up to 24 if you make them smaller. I love the serving size of 12! Very filling and yummy... makes a great breakfast or lunch addition.

The Macros: 252 cals, 2.2g net carbs, 25.5g fat, 3.4g protein

Send us your favorite fat bomb recipes! We can't get enough of them.

That wraps up our 1st Fat Bomb Friday! Have a great weekend!

- Corey

[livingbyday]

We made lunch over the fire today! Drumsticks with sugar-free BBQ sauce and asparagus! Yummmm! #ketogrilling #keto #bbq #ketomunchies #lchf #ketodiet (at Bethel Park, Pennsylvania)

[ketomunchies]

Keto Kitchen Overhaul

We want to share the story of our kitchen overhaul! Read more for tips and successes.

I was at the doctors this past month and by the next morning our kitchen was basically free of high carb foods! And the next day, we were going grocery shopping.

We just jumped blindly into this keto journey and adjusted our sails as we continued through our first month. Our 1st keto shopping trip wasn’t perfectly keto… just a focus on healthier choices. But by our 2nd shopping trip I was 10lbs down and we were becoming committed to Keto!

It’s confusing and there’s a lot to learn. Keep truckin and I promise you’ll get the hang of it. Every day learn something new!

I’m someone who kind of needs to be organized to be committed and make real change while also managing my anxiety around all these life changes. So, I was on the look out for a system that could make shopping, meal planning, and counting calories & macros easier and less anxiety provoking.

We tried printing out free keto shopping lists but none fit us to a T. So, we sat down and made our own Keto Master Grocery List. We only added items we like and that are keto friendly! This is helping us not only be creative and focused but also helps us stay in our budget.

Our Master Grocery List:

We made this after our 2nd shopping trip and we plan to keep updating it as we traverse.

I love sweets and baking… so when we gave our flour, sugar, brown sugar, and powdered sugar away, I was worried about my baking prospects. What does #lchf baking even look like?!

Here is a list of items I’m excited about!

Keto Baking Staples:

Coconut Flour

Almond Flour

Tapioca Flour

Grassfed Butter

Cream Cheese

Coconut Cream & Milk

Cream of Tartar

Heavy Whipping Cream

Erythritol & Stevia

Coconut Oil

Coconut Shavings

Dark Chocolate

Pure Extracts (Vanilla, Lemon, Almond, Peppermint, etc)

Almond Butter & Sunflower Butter

So far, these ingredients have allowed me to make Keto Cinnamon Crunch, Cloud Bread, Chocolate & Almond Butter Cheesecake for my birthday, Fat Bombs, Muffins and more!

Having a can-do attitude and research will get you far with overhauling your kitchen. You can do it!

Talk soon,

Corey @theketomunchies

[livingbyday]

As a night owl I tend to eat breakfast around 11a. Today is eggs, cheese, sausage, and bulletproof coffee. Who else front loads their calories for the day?! 500 cal breakfast to keep me full! #ketobreakfast #ketomunchies #keto #500calories (at Bethel Park, Pennsylvania)

[livingbyday]

Corey here! Every day we try to plan our meals plan for the next day using @myfitnesspal for counting calories and macronutrients. Planning the night before helps me eat stress free the next day! I love to use the barcode scanner for easy and accurate logging! My goals are 1300 cals, 10% carbs, 20% protein, & 70% fat. Why 10% carbs? I find 5% to be difficult emotionally… 10% keeps my life more stress free. Add me on MFP! #ketomunchies #ketomealplanning #mfp #myfitnesspal #macros #lchp #keto

[ketomunchies]

My calories and macros are on point for tomorrow! Meal planning is bae. - Corey

[ketomunchies]

Who has the keto munchies?! We do! My fiance, Phil, and I have officially began our keto journey; aka our carb killing, cauliflower eating, fat bombing, coconut flour buying extravaganza!

We invite you to follow Keto Munchies to see how we transform our lives through being mindful and intentional about what we put in our bodies… keto style!

Heads up, we aren’t going to teach how to follow the keto diet because we aren’t nutrition experts. We recommend anyone interested in altering their diets to research and work with your doctor or coach.

What Phil and I will be sharing at Keto Munchies, is our journey of figuring out what keto means to us, how we buy keto-friendly foods while staying on a tight budget, and what keto meals satisfy our munchies and personal goals!

Together, Phil and I wanted to create a space to share our kitchen creations with others while also documenting our journey in order to stay disciplined, motivated and commited! We don’t want this to be a fad in our lives… we want to transform our lives!

My motivation to start going keto is multi-layered. We’ll each make a post soon introducing ourselves and sharing our personal health goals.

We’re excited to have you be a part of our journey!

Love,

Corey