Sunday, October 22, 2017

Keto Pumpkin Pancakes!!!!

October = Pumpkin Season.. Actually.. September, October, November, December = Pumpkin Season in my house...

and SUNDAYS are for YUMMY breakfasts.. THIS one.. being one of the bests that I've made in awhile... mainly because I can't make a pancake if my life depends on it.. but today.. I DID IT!... They flipped beautifully and all.. Must've been a keto thing! :p

Keto Pumpkin Pancakes

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  • 1 cup almond flour
  • 1 1/2 - tsp pumpkin pie spice
  • 1/2 teaspoon baking powder
  • pinch salt
  • 1/4 cup canned pumpkin
  • 1/4 cup unsweetened almond milk
  • 1 Tablespoon erythritol [Swerve -amazon]
  • 1/8 teaspoon stevia glycerite [amazon]
  • 2 eggs, beaten
  • 2 Tablespoons coconut, for cooking
Toppings: Maple Cream Glaze (below), whipped cream, pumpkin pie spice, optional


  1. Mix together almond flour, spices, salt, and baking powder. Stir in the rest of the ingredients until well combined.
  2. Drop by heaping tablespoonfuls onto pan and cook on medium heat, flipping each pancake once to cook each side.
**Makes 8-12 small - medium pancakes depending on how big you made them! (mine made 8 medium!)

Maple Cream Glaze

  • 1/2 cup water
  • 1/4 cup swerve
  • 1 tsp. pure maple extract
  • 1 tsp. cream cheese
  • 1 tsp. HWC (Heavy Whipping Cream)
  1. In a small sauce pot, bring the water, swerve, and extract to a boil.  Simmer for 5 minutes. 
  2. Cool for 3-5 minutes. 
  3. Transfer to a small blender, or immersion blender
  4. Blend in cream cheese, until combined
  5. Blend in HWC
  6. Set aside 
**Serve pancakes with 1 - 1 1/2 Tbsp. glaze 

serves 3 -4 

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Thursday, October 12, 2017


Seriously... I've had mashed cauliflower, but NOTHING like this recipe... Absolutely nothing like these at all!!!! They literally taste like MASHED POTATOES... Try them if ya don't buy it! :p

O.K... SO 1 cup of these bad boys DOES have 9 net carbs.. but guess what... they TASTE like mashed potatoes, like I said before.. SOOO they're worth it!

Mashed Faux Taters

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2 cups chicken broth
1 medium head cauliflower, chopped up into small peieces
1 Tbsp. dried chives + garnish
1 Tbsp. minced garlic
2 ounces cream cheese, softened
1/2 cup shredded sharp cheddar cheese
1/4 cup grated Parmesan cheese
2 Tbsp butter + garnish
sea salt and pepper

1. In a large pot, bring the broth, chopped cauliflower, garlic, and chives to a boil.  Reduce heat, and simmer for about 8-10 minutes, or until tender
2. Using a food processor, pour contents into processor
3. Add in cream cheese, cheeses, salt pepper, and butter, and pulse until combined, and pureed
4. Garnish with extra chives and butter

*Store extra in an airtight container for up to 3 days in the refrigerator
- reheat in a saucepan for best results, stirring while heating.

Macros: Calories: 178 - Fat 12g - Protein 9g - Carbs 9g - Fiber 4g

Tuesday, October 3, 2017

Keto Bagels - with only FIVE ingredients!

I've been making these bagels almost weekly... They're seriously a GO to in my house... #100PercentHubbyApproved

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1 1/2 cup Almond flour
1 tbsp Gluten-free baking powder
2 1/2 cup Mozzarella cheese (shredded)
2 oz Cream cheese (cubed)
2 large Eggs (beaten)

Toppings (totally optional.. BUT HELLO): Everything Seasoning (Trader Joe's - GET THIS!), Sesame Seeds, dried onions, kosher salt, cinnamon and swerve (or stevia)

1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
2. Stir together the almond flour and baking powder. Set aside.
3. Combine the shredded mozzarella and cubed cream cheese in a large bowl. Microwave for 2 minutes, stirring halfway through. Stir again at the end until well incorporated.
4. Stir the flour mixture and eggs into the melted cheese mixture. Working quickly while the cheese is still hot, knead with your hands until a dough forms... If it gets hard, microwave for 10-20 seconds to soften up.  (You can totally use your Kitchen Aid, and the dough attachment if you have one!)

NOTE: It's very important for the dough to be completely uniform before proceeding to the next step. You shouldn't have pieces of cheese separate from areas of almond flour.

5. Divide the dough into 6 parts. Form/roll a long log with each part, then press the ends together to make a bagel shape on the lined baking sheet. Repeat with the remaining dough. If using a topping, sprinkle them over the bagels and gently press into the dough.

*I've also used a brush, and brushed melted butter over them before adding the seasoning.. YUM!

6. Bake for 10-14 minutes, until the bagels are firm and golden.

Store in a sealed container for up to 5 days.


Saturday, September 23, 2017

LOW CARB PIZZA!!! -- Fat Head Dough

If you're following the KETO bandwagon... Maybe you've heard of this FATHEAD DOUGH before... BASICALLY.. It's life.. AND it's easy... AND it can be made into just about anything... Keep up with me, and I'll share some of my other favorite FATHEAD Dough recipes soon!

Hubby wanted pizza this past Friday... And listen.. I ALMOST caved... We moved to Virginia in June.. and we haven't ordered pizza since.... So I didn't even know where to being.. where to order from, etc....

PLUS, I've been doing pretty great following my eating plan.. SO why ruin it?

I tried my hand at CAULIFLOWER crust a few weeks ago... and O M G.. it was nothing but a PIA.. seriously delish.. but not worth the time, effort, or clean up... So... NEVER again :p

THIS on the other hand... 4 ingredients + some spices then your toppings... and WA FREAKING LA!

Want to know more about Keto?? SWEET!! Go here!:p

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1 1/2 cups shredded mozzerlla cheese
2 Tbsp cream cheese, cubed
3/4 cups almond flour, blanched
1 egg
spices of choice: garlic powder, onion powder, mixed herbs (Italian seasoning, or a mix of oregano, basil, and parsley)


*Preheat oven to 425 and line a baking sheet with parchment paper - spray with cooking spray*
  1. Put mozzarella and cream cheese in a medium - microwave safe bowl
  2. Microwave for 1 minute, in increments of 30 seconds, and then another 30 seconds if needed
  3. Whisk egg in a another bowl, add in almond flour and spices
  4. Add to cheese mixture
  5. With wet hands, blend the mixture together
  6. Spread the "dough" thin onto the parchment paper, until even - Use a rolling pin if necessary - avoid any holes
  7. Bake at 425 for 8 minutes, and poke holes if they appear
  8. Add desired toppings, such as a low sugar/ NSA sauce, mozzarella cheese, pepperoni or sausage, veggies, and spices
  9. Continue baking for an additional 10-14 minutes, or until slightly golden, and cheese is melted
  10. Allow to cool at least 5 minutes
  11. Cut into 8 slices

Saturday, September 16, 2017

Clean Week -- Coming October 2017!

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The first step is always the hardest. I know, because I took that first step a little over 2.5 years ago. It wasn't easy realizing I NEEDED a change.. But I knew that if I didn't want to end up getting stuck on medications, and having to STAY on them forever.. Or being stuck on that roller coaster.. then I needed to just start...


What if I failed? What if it didn't work?

I started a different way... A way I'm not currently using.. A way that I wouldn't have been able to keep up with.. Hell.. I got bored in 2 months...

3 months in--- I realized... I needed something else... THIS was it...

Exercise 30 minutes a day.
Eat clean.
Drink a shake.

That’s it! But trust me, I get it that many people remain skeptical about whether this will work for them too. Mostly because we convince ourselves that we simply don’t have time. That’s a super typical mistake we make. But the truth is, it’s all about priorities—if you want it bad enough, you will make time.

TIME... 30 minutes.. That's just a matter of waking up a little bit earlier.. JUST DO IT! :D

But for those that remain hesitant and not exactly ready to go full-throttle just yet, I’m so excited that Beachbody is introducing Clean Week.

Clean Week is a new program designed specifically to ease you into a healthy lifestyle. When this was announced at Coach Summit this year, I said under my breath: GAME CHANGER. Why? Because it is important that everyone get a taste of the Beachbody lifestyle and this nails it in a simple and non-assuming way. I love this!

This program is the perfect way to...

  • Ease into fitness with easy-to-follow workouts.
  • Learn the basics of proper eating—not just “dieting."
  • And get a taste of what Beachbody offers.
And get this, you’ll be able to try the workouts for FREE on Beachbody On Demand (BOD) when it’s released! No membership required, just enter your email, accept the terms & conditions and you’re set.

**You'll be added to a private support group!!**

[ASK me about a discounted FULL ENTRY TO GROUPS!!!!!]

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What is Clean Week All About?

Clean Week is a 1-week beginner level health & fitness program that eases you into a new healthy lifestyle. In these 7 days, you’ll learn how to eat right and workout in a way that won’t feel overwhelming—the program makes it feel EASY!

After just one week you can expect to:

  • Begin losing those first few pounds
  • Feel stronger physically and mentally
  • Have more energy throughout the day
  • Kick those unhealthy cravings
  • And feel CONFIDENT that you can continue!

Clean Week Workouts

Daily Workouts

There will be 4 different workouts on Beachbody On Demand. Each workout focuses on a different fundamental of fitness: Active Flex, Strength, Core, and Cardio. You’ll rotate through each of these during the 7 days of the program.


And the workouts don’t require any special equipment! The only required equipment for Clean Week is a set of hand weights, the size will depend on your strength, my guess would be 3-5lbs. A fitness or yoga mat is a good idea for some of the floor workouts, but not required.


If you’ve ever tried another Beachbody program, you know that most include a modifier, someone you can follow along with if you’re struggling and need to slow down. Well, Clean Week is a little different as it includes an intensifier. If you feel like the workout is too easy for you, you can follow the intensifier for a more challenging workout.

Clean Week Meal Plan

Nutrition Plan

The program meal planner that comes with Clean Week breaks down everything you need to know to start eating healthier. Since everyone is different, your nutrition plan during the program will be customized to fit your specific needs. You’ll learn how to plan and prep your meals for the entire week so you’re ready to go! There will be a variety of recipe suggestions that use ingredients anyone can easily find in their local grocery store.

Daily Shake

You’ll also get to try Shakeology, our complete nutrition shake, with a 7-day sampler pack.  I've always struggled with nutrition, and vitamin deficiencies, AND IBS!! Shakeology has really helped me! Plus, it helps curb unhealthy cravings—the hardest part of trying to eat healthier! You can learn more about Shakeology here.
And honestly, the shake is so good that you’ll feel like you’re “cheating” on your meal plan! 

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Here’s the quick summary of everything Clean Week:

  • Preview on BOD September 2017 -- SEPTEMBER 19th!! with release on October 3rd!
  • 4 beginner level workouts focused on different areas
  • Workouts 30 minutes 7 days a week
  • Very minimal required equipment
  • Introduction to nutrition basics & meal prep
  • Plenty of healthy easy to prepare recipes
  • Includes a 7-day sample pack of Shakeology

What’s the Price of Clean Week?

The creators of Clean Week know that you’re not going to want to pay an arm and a leg for a fitness program when you’re not totally sure that it’s going to be right for you. This program is designed for you to try out home workouts and give Beachbody a shot for the first time—it’s not meant to be a huge investment!

So, how much does Clean Week Cost? Just $29.95!

And like I mentioned earlier, the workouts will be available for FREE on Beachbody’s streaming service, Beachbody On Demand. That means you can try the workouts before paying anything!

The $29.95 will get you EVERYTHING ELSE that you need to be successful: the quick start guide, meal planner, and 7 days worth of Shakeology.
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Tuesday, September 12, 2017

Creamy Chicken Bake

Eat fat to burn fat?

Yep... It's true.. IT WORKS!!!


The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”.1 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
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Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).

Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day,2 and it can’t run on fat directly. It can only run on glucose… or ketones.

On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy.

When the body produces ketones it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but obviously it’s not possible to fast forever.

A ketogenic diet, on the other hand, can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting – including weight loss – without having to fast.

Learn more here...

I go back and forth with wondering if I should follow this ALL the time... Since I used to always use it as a way to GET BACK ON TRACK... But, now that I've been pretty strict for over 4 weeks, and I feel amazing, I can't help but to continue it.
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  • 1 lb. thin chicken breasts
  • 4 oz cream cheese, cubed
  • 1 packet hidden valley ranch seasoning
  • 1 cup cheddar cheese, shredded
  • 1 cup frozen broccoli
  1. Pre-heat over to 350
  2. Spray 5x7 baking pan with non-stick cooking spray
  3. Layer chicken in pan in one layer
  4. Top with cubed cream cheese
  5. Sprinkle ranch seasoning on chicken
  6. Bake at 350 for 20 minutes
  7. Remove from oven, and top with broccoli and cheese
  8. Place back in oven, and continue baking for 15 minutes
  9. Broil for 3 minutes at the end

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Tuesday, August 29, 2017

Pizza Egg Cups -- LOW CARB!

If you're following my blog, you might have seen that I made PIZZA IN THE MORNING the other week! :) Yep.... I recommend it, 100%!! SO, SO good.... With that, I was like.. WHAT?! I need to FOOD PREP THIS RECIPE!!! So... THAT I DID! :p

P.S... YES.. They're LOW CARB! (and no.. I didn't count the macros.. just know your SHIIZZZ... and you'll know they're good!)


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  • 8 eggs
  • 1/2 cup heavy cream
  • 1 bell pepper (of your choice), chopped
  • 1/2 cup onion, chopped
  • 12 pieces pepperoni, chopped
  • 1 cup shredded mozzarella cheese
  • 1 Tbsp. Flavor God seasoning (or a blend of sea salt, pepper, cumin, paprika, coriander, oregano, and parsley)
  • sea salt and pepper to taste
  • 1 Tbsp. coconut flour
  • Oregano (optional)
  • Coconut oil or EVOO spray 


**Pre-Heat Oven to 350, and prepare 12 muffin cups with non-stick spray

1. In a large mixing bowl, whisk eggs; add cream and whisk
2. Add coconut flour, and whisk well. 
3. Add seasonings, and whisk; set aside
4. Distribute chopped peppers and onions to muffin tins evenly
5. Pour egg mixture over peppers and onions.
6. Top with cheese and pepperoni
7. Garnish with oregano if desired~
8. Bake at 350 for 15-18 minutes, or until raising, and no longer wet in center.
9. Remove, allow to cool.
10. Store in fridge up to 5 days!


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