Keto Meal Idea #20: Cheddar Quiche, Zucchini, Tomatoes

Keto Meal 20


2 slices Crustless Cheddar Quiche

1 cup diced zucchini

1/2 cup grape tomatoes

1 tablespoon olive oil

Macros: 620 calories, 56.2 g fat, 20.6 g protein, 11.1 g carbs, 2.6 g fiber



Keto Meal Idea #56: Southwest Cobb Salad

Keto Meal 56


2 cups mixed baby greens

2 strips thick-cut bacon, crumbled

1/4 avocado, diced

2 ounces grilled chicken thigh, diced

1 ounce tomato, chopped

1 ounce cotija cheese

2 ounces ranch dressing mixed with 1 teaspoon hot sauce

Macros: 449.9 calories, 36.8 g fat, 21.8 g protein, 9.6 g carbs, 4.9 g fiber


Keto Meal Idea #23: Prosciutto Wrapped Asparagus and Steak Salad

Keto Meal 23


5 asparagus spears, wrapped in prosciutto

1 ounce steak

1 ounce blue cheese

1 cup mixed greens

1/2 avocado

1 tablespoon hemp seed hearts

Macros: 530 calories, 38.8 g fat, 29.6 g protein, 18.7 g carbs, 14.6 g fiber

Keto Meal Idea #13: Turkey, Havarti, Bacon Wraps

Keto Meal 13


2 large slices turkey breast

1 cup mixed baby greens

2 ounces havarti cheese

2 tablespoon mayo

4 strips bacon

Macros: 614.2 calories, 53.5 g fat, 28.8 g protein, 2.8 g carbs, 1.1 g fiber


Keto Meal Idea #17: Grilled Tri-tip and Bacon Wrapped Zucchini

Keto Meal 17


3 ounces grilled tri-tip beef steak

1 medium zucchini (turn half into zoodles and toss with 1 teaspoon olive oil)

2 strips bacon (wrap around the other half of the zucchini that has been cut into spears, then grill)

Zesty Sour Cream (2 tablespoons sour cream + 1/4 teaspoon cumin + 1 teaspoon sriracha hot sauce + dash salt)

Macros: 438.8 calories, 33.7 g fat, 30.3 g protein, 5.6 g carbs, 1.7 g fiber

Keto Meal Idea #16: Eggs, Cheese, Bacon, Avocado

Keto Meal 16


2 eggs, scrambled

1 ounce cheddar cheese

3 strips bacon

1/2 avocado

Macros: 522.2 calories, 41.7 g fat, 28.1 g protein, 9.1 g carbs, 4.6 g fiber

Keto Meal Idea #12: Bacon, Blue Cheese, Avocado Salad

Keto Meal 12


1 cup mixed greens

1/2 avocado

1 ounce blue cheese, crumbled

2 strips bacon, chopped

1 tablespoon olive oil

Macros: 417.3 calories, 37.9 g fat, 13.7 g protein, 8.6 g carbs, 5.7 g fiber

Keto Chat: Bacon Buffet Taste Test

The Keto Chat crew is back with another taste test for you. It’s a hard job, but someone has to do it: taste all the bacon! In this episode, we taste 6 different kinds of bacon – from high-end, sugar-free paleo bacon to good ol’ Oscar Mayer bacon, plus a bargain bacon that I picked up while shopping and a couple of others. Which one stands out above the rest? Which one falls so flat (literally falling on the floor) that even my cats won’t touch it?

What would you like to see us taste-test next?

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Keto Chat Episode 7: Dr. Adam Nally

On St. Patrick’s day, March 17, 2016, I had the privilege of sitting down with Dr. Adam Nally in his Surprise, Arizona office and chat with him about his experience with ketogenic diets, both personally and clinical. Dr. Nally is a doctor of osteopathy (D.O.) and Board Certified in Family Practice Medicine and Medical Bariatric Medicine. He’s also “The Doc” of Keto Talk with Jimmy Moore and The Doc.

And oh my, did we have fun! Plus I learned a lot, too.

Dr. Nally in his Surprise, AZ officeCarole Freeman, Keto Nutritionist

Dr. Nally and Carole Freeman chatting about keto

Dr. Nally loves bacon!







Our Chat

Check out our chat where I ask Dr. Nally the following questions:

  • What lead you to become a doctor?
  • Why did you end up in the specialty you are in?
  • What’s up with the name “Doc Muscles”?
  • Do people following a ketogenic diet need to be on probiotics?
  • Do calories matter on a ketogenic diet?
  • What’s the deal with leptin? If low leptin makes us hungry, and leptin comes from our fat cells, why don’t we get really hungry after losing weight on a ketogenic diet?
  • And my favorite part was the appearance of Dr. Nally’s Cookie Monster/Yoda character voice.

No More Sunburns?

In addition to what was caught on video, Dr. Nally gave us an additional hour of his time where we talked about many things, including his observation that since being on keto, he doesn’t easily sunburn, even when outside for 4 or 5 hours without sunscreen. I had also observed this phenomenon last summer when I was experimenting with sun exposure as a way of increasing or maintaining adequate vitamin D levels. For example, summer solstice 2015, I spent 6 to 8 hours in full sun with only a tank top on, no sun screen, and did not burn. Dr. Nally shared a possible mechanism for this while following a keto diet is that ketone bodies are free radical scavengers, offering high levels of immediate protects for our cells, including our skin cells.

More From Dr. Nally

Want more info about or from Dr. Nally?

Here is Dr. Nally’s blog, and Family Practice website. You can also find him on periscope, twitter, facebook, and more under DocMuscles.

Take the 90 Day Keto Diet Challenge

Are you ready to start (or reboot) your keto diet? My 90 day program gives you everything you need to start and stay on track: weekly live webinars with me, menus and shopping lists, plus a private Facebook support group. I address not only the nutrition side of things, but also the psychological side to keep you successful for the long-term. 90 day keto challenge program

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Keto Tomato Basil Crustless Quiche with Ricotta

This smells like pizza while it’s cooking. Creamy, delicious little pockets of ricotta await you as your fork dives into each piece. If you like this, check out my Bacon Cheddar Crustless Quiche, too.

Tomato Basil Ricotta Crustless Quiche


1 teaspoon butter

2 cups basil leaves (50 grams), chopped

1 cup chopped tomatoes (124 grams)

8 ounces whole milk ricotta cheese

4 large eggs

1 teaspoon Italian seasoning blend

3/4 teaspoon sea salt

1 1/2 cups heavy cream

1/2 cup water


  1. Preheat oven to 425 degrees F. Grease a 10-inch pie plate with the butter. Place pie plate onto cookie sheet (to catch spills while baking).
  2. Spread the chopped basil evenly in the pie plate and top with chopped tomatoes. Place dollops of ricotta on top.
  3. Crack eggs into a blender and turn on to “stir”. Add Italian seasoning, salt, cream, and water and blend just until combined. (Alternately, whisk together in a medium bowl.) Pour into pie plate, over basil, tomatoes and cheese.
  4. Bake at 425 degrees F for 35-45 minutes, or until set in the middle (doesn’t jiggle when removed from the oven). Remove from oven and cool for 10 minutes or longer on cooling rack before slicing.

Yield: 6 servings

Nutrition info: 329 calories, 4.3 g carbs, 10 g protein, 30 g fat RDA: 19% riboflavin, 37% vitamin A, 51% vitamin K, 15% calcium, 12% vitamin D, 23% selenium.