"Prep&Thrive"

 Keto Chocolate Mug Cake Recipe Ingredients: 2 tbsp almond flour 1 tbsp cocoa powder (unsweetened) 1 tbsp erythritol or any keto-friendly sweetener 1/4 tsp baking powder 1 pinch of salt  1 egg 1 tbsp unsweetened almond milk (or any low-carb milk) 1 tbsp melted butter or coconut oil 1/4 tsp vanilla extract (optional) A few keto-friendly chocolate chips (optional) Instructions: 1. Mix Dry Ingredients:  In a microwave-safe mug, combine almond flour, cocoa powder, sweetener, baking powder, and salt. Stir well. 2. Add Wet Ingredients:  Add the egg, almond milk, melted butter (or coconut oil), and vanilla extract to the dry ingredients. Mix until smooth and well combined. 3. Add Chocolate Chips (Optional):  If you want a richer flavor, fold in a few keto-friendly chocolate chips. 4. Microwave:  Microwave the mixture on high for about 60-75 seconds. Cooking time may vary depending on the microwave, so check it at the 60-second mark. The cake should be set but stil...

 Grilled Chicken & Avocado Salad Ingredients: 1 boneless, skinless chicken breast 1 tbsp olive oil Salt & pepper to taste 4 cups mixed salad greens (lettuce, spinach, arugula) 1 ripe avocado, sliced 1/2 cup cherry tomatoes, halved 1/4 cup cucumber, sliced 1/4 cup feta cheese, crumbled 2 tbsp balsamic vinaigrette Instructions: 1. Season the chicken breast with olive oil, salt, and pepper. Grill or cook in a pan over medium heat for 5-6 minutes on each side or until fully cooked. Slice the chicken into strips. 2. In a large bowl, combine the salad greens, avocado slices, cherry tomatoes, cucumber, and feta cheese. 3. Add the sliced grilled chicken on top and drizzle with balsamic vinaigrette. Toss lightly and serve.   (Tip. You can also use mangoes and berries💛)

 Cheesy Spinach-Stuffed Chicken Breasts Ingredients: 2 large chicken breasts 1 cup fresh spinach, chopped ½ cup shredded mozzarella cheese ¼ cup cream cheese, softened 1 tsp garlic powder 1 tsp paprika 1 tbsp olive oil Salt and pepper to taste Instructions: 1. Preheat the oven to 375°F (190°C). 2. Slice the chicken breasts horizontally to create a pocket, but don't cut all the way through. 3. In a bowl, mix chopped spinach, mozzarella, cream cheese, garlic powder, salt, and pepper. 4. Stuff each chicken breast with the spinach-cheese mixture and secure the edges with toothpicks. 5. Rub olive oil, paprika, salt, and pepper over the chicken breasts. 6. Heat a skillet over medium heat and sear the chicken for 3-4 minutes on each side until golden. 7. Transfer the chicken to an oven-safe dish and bake for 15-20 minutes until fully cooked (internal temperature of 165°F). 8. Let the chicken rest for 5 minutes before serving.

Top ten keto snacks that are quick, easy, and perfect for staying in ketosis: 1. Avocado Slices with Sea Salt:  Packed with healthy fats, avocados make a simple, creamy snack. Calories: 1 medium avocado (~240 calories) Good for Keto: Yes, high in healthy fats and fiber, low in carbs. 2. Cheese Crisps:  Bake shredded cheddar or Parmesan into crispy, crunchy chips. Calories: 1 oz cheddar cheese (~110 calories) Good for Keto: Yes, low-carb, high-fat, and crunchy. 3. Hard-Boiled Eggs:  A convenient, high-protein snack that’s easy to prepare in advance. Calories: 1 large egg (~70 calories) Good for Keto: Yes, excellent source of protein and fat. 4. Almonds or Macadamia Nuts:  Rich in fats and low in carbs, nuts are a great portable snack. Calories: 1 oz almonds (~160 calories), 1 oz macadamia nuts (~200 calories) Good for Keto: Yes, rich in healthy fats with low carbs. 5. Keto Fat Bombs:  Made from ingredients like cream cheese, nut butter, and coconut oil, these bit...

 Keto Chicken Salad: Ingredients: 1 cup shredded cooked chicken 1/4 cup mayonnaise 1 tablespoon Dijon mustard 1 tablespoon lemon juice 1 celery stalk, chopped Salt and pepper to taste Optional: 1 tablespoon chopped parsley Instructions: 1. In a bowl, combine the shredded chicken, mayonnaise, mustard, and lemon juice. 2. Stir in the chopped celery and parsley (if using). 3. Season with salt and pepper to taste. 4. Serve on a bed of lettuce or enjoy on its own.

  Garlic Butter Chicken with Zucchini Noodles: Ingredients : 2 boneless, skinless chicken breasts 2 medium zucchinis (spiralized into noodles) 3 tbsp butter 2 cloves garlic (minced) 1 tbsp Italian seasoning 1/4 cup grated Parmesan cheese 1 tbsp olive oil Salt and pepper to taste Fresh parsley (chopped, for garnish) Instructions : 1. Prepare the Chicken: Season the chicken breasts with salt, pepper, and Italian seasoning. 2. Cook the Chicken : Heat olive oil in a large skillet over medium-high heat. Add the chicken breasts and cook for 5-7 minutes on each side until golden brown and cooked through. Remove from the skillet and set aside. 3. Make the Garlic Butter Sauce : In the same skillet, reduce heat to medium and add butter. Once melted, stir in the minced garlic and cook for about 30 seconds until fragrant. 4. Cook the Zucchini Noodles : Add the zucchini noodles to the skillet and toss them in the garlic butter sauce. Cook for 2-3 minutes until the noodles are just tender but s...