3 Recipes for Keto Bread

These recipes for keto bread will save your keto diet any day of the week. It’s no secret the ketogenic diet can be hard to stick to. Substitutes will save your life.

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How To Deal With Bread Cravings

  • The short answer here….make keto bread!!

Bread On The Ketogenic Diet?

  • Most keto-approved bread is either made with coconut flour or almond flour.
  • The recipe is a mixture of cheeses, egg, almond/coconut flour, and spices
  • These recipes are all low carb

3 Best Recipes for Keto Bread

Who wants to live without bread permanently right? Don’t worry, you don’t have to…

Recipe 1: Keto Mug Bread

I’m going to start you off with the simplest recipe. This is a quick 90 second recipe using the microwave.

You can make this bread with 4 ingredients and be well on your way to a breakfast sandwich or grilled cheese!

3 tablespoons almond flour
1/2 teaspoon baking powder
1 tablespoon of melted butter
1 egg white

Cooking Instructions:
In a bowl, mix together almond flour and baking powder
Add melted butter to flour and baking powder mixture
Next, whisk in the egg white to the mixture
Find microwave-safe mug and grease with butter or oil
Pour mixture into the mug and microwave for 90 seconds.
Once cooled, take out of mug and cut in half to use for sandwiches.

Recipe 2: Keto Fathead rolls

Keto fathead rolls can be used to replace tradition biscuits or rolls to go with a dinner. They can also be used for sandwiches, burgers, or pizzas.

4 Cups mozzarella shredded cheese
1 Cup coconut flour
4 ounces cream cheese
1 teaspoon baking powder
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried parsley
1/4 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
4 eggs beaten

Cooking Instructions:
Preheat oven to 425 degrees
In a bowl, add mozzarella and cream cheese and microwave for two minutes
Stir until cheeses evenly combined
Add flour, baking powder, and dried seasonings
Stir to combine all ingredients
Add egg and combine all ingredients again
Spray baking sheet with nonstick spray
Wet your hands and separate dough into 12 rolls
Place all rolls on pan and bake for 15 minutes
Serve warm or refrigerate

Recipe 3: Keto Almond Flour Loaf bread

4 cups whole milk mozzarella cheese
4 ounces cream cheese
4 large eggs
2 tablespoons gelatin
2 1/2 cup almond flour
2 tablespoons coconut flour
4 teaspoons baking powder

Cooking Instructions:
Preheat oven to 350 degrees
Put mozzarella and cream cheese in microwave-safe bowl and microwave until soft
After softened, mix to combine well
In a separate large bowl, mix eggs and gelatin
Mix cheeses into bowl with eggs and gelatin
Add Almond flour, coconut flour, and baking powder
Mix until all ingredients combined
Grease bread pan
Pour mixture into bread pan and bake for 20 mins at 350 degrees
Reduce heat to 325 then bake for an additional 30 minutes
When done, let cool and set for 1 hour

Key Takeaways

Your Weight Loss Surgery Options

weight loss surgery options

If you are considering weight loss surgery, you are not alone. I had vertical sleeve gastrectomy and I want to share some real information to help you decide which surgery might be right for you.

Why Consider Weight Loss Surgery Options?

Anyone who tells you this is the easy way out is a complete asshole and knows nothing about this topic. Weight loss surgery is by no means easy. It’s a long, hard process; but, it does give you a tool that is much needed: long term food restriction. Most people who have gotten to the status of needing weight loss surgery are food addicts. (see my post about food addiction here). Food is the worst type of addiction. As a food addict, you have to find a way to still use our drug of choice and moderate it. If you have gotten to a high enough weight to be eligible for weight loss surgery, you probably use food for a plethora of cases. Weight loss surgery gives you a tool that helps moderate the usage of your drug (food).

Weight happens

Listen, weight happens. It happens to a lot of us at certain times in our lives or sometimes it’s been your whole life. Food can be used for happy times, sad times, celebrations, punishment, gatherings, loneliness, boredom, the list goes on and on. Some people can find acceptable weight loss on their own and some people need extra help. There is no shame in reaching for help. Be proud of yourself for making way for a change in your life. The goal is not to be skinnier, but healthier.

3 Weight Loss Surgery Options:

Vertical Sleeve Gastrectomy

Vertical sleeve gastrectomy, also known as VSG, is a surgery where 70%-80% of your stomach is removed. The stomach left is about the shape and size of a banana. It helps you feel full after eating a small amount of food. VSG is considered less invasive than gastric bypass. VSG does have many cases of increasing GERD; so, if you already battle with acid reflux or GERD, talk to your doctor to see if another surgery might be a better fit. VSG is used for patients with a BMI of 40 or greater.

Gastric Bypass

Gastric bypass surgery is another option of weight loss surgery where the stomach is divided into a smaller upper pouch and a larger lower pouch. The small intestine is then rearranged to connected to the smaller pouch. Food will go into the small pouch and then directly into the small intestine, bypassing most of your stomach. You will definitely need to stay on vitamins lifelong after this surgery. Of course, that is true for all the surgeries but you are less likely to get the vitamins needed daily from the food you consume after Gastric bypass. It’s used for patients with a BMI of 40 or greater.

Duodenal Switch

Duodenal switch, officially named biliopancreatic diversion with duodenal switch (BPD/DS), is a less common weight loss surgery. It has two steps. The first step is a sleeve gastrectomy (described above). The next step bypasses most of the intestine by connecting the end portion of the intestine to the duodenum near the stomach. Even though there are two steps, it is generally performed as one procedure. Malnutrition is a greater risk with this option. This is usually for a BMI greater than 50.

Extra Weight Loss Surgery Info

  • Each surgery can cause malnutrition and requires lifelong vitamin substitution.
  • Surgery is not a stand-alone cure. Proper meal planning and prep will be necessary to achieve weight loss and prevent regain. Click here to receive FREE meal planning tools!
  • Each surgery has different pros and cons and discussing each with your doctor is the best way to figure out your path.
  • Exercise is the best aid to your new meal plans to help you lose and keep weight off.
  • You will most likely have many improvements to your health such as joint pain, blood pressure, sugar levels etc.

Start now, with your new eating habits. Get my FREE Dump & Go Recipes for Bariatric Moms Ebook. These recipes are so freaking easy and totally delicious while still keeping that healthy factor!

Consult With Your Doctor

As always, after some basic research online, consult with your doctor. You will need to find the bariatric surgeon of choice and location and make an appointment with them. There you can discuss all your options, details, health history, and more.

RELATED POSTS: 10 Best Pureed Recipes After Weight Loss Surgery
2 Habits You Must Do Forever After Weight Loss Surgery
The Beginner’s Guide To Being An Accountable Bariatric Mom

12 Delicious And Healthy Dump And Go Recipes

dump and go recipes for weight loss

Whether you are a self-proclaimed amazing cook or an “eh, I’m an ok cook” (like me); I’ve got you covered with some dump and go recipes to make your life easier to stay on track!!

I’ve put together an easy-to-read ebook full of recipes! Most of these meals are something the whole family can enjoy. CLICK HERE TO GET YOUR EBOOK NOW!

What is a Dump And Go Recipe?

Well….it really IS as simple as it sounds. You basically gather your ingredients, dump in the appropriate cooking pot/apparatus, then cook!

Whether, a bariatric patient, or just someone trying to be healthy, recipes matter. Even more so, having a plethora of recipes at hand matters most. If you have a full-time job and/or kids, easy recipes will rank highest in your mind. In pops me here. I’ve comprised a couple of weeks worth of recipes that are super easy and super healthy! I hope they bring you continued success like they do me!

So just give it a try, even if it’s just one night a week. Chances are you’ve got all ingredients for at least one of my recipes in your freezer and cabinets already.

The Healthy Factor

Dump and go recipes are totally customizable. If you are aiming for weight loss or maintaining health, you can adjust ingredients to work with you preferences. All of the recipes in my recipe book are aimed at weight loss already as I am a bariatric patient.

If you are interested in more about what it’s like to be a bariatric patient be sure to check out my weight loss surgery page here.

Related posts:
4 Easy Meal Planning Tips
No School Daily Schedule

Keto Recipe for Dinner | Philly Cheesesteak Casserole

Lately, I’ve really been exploring new cooking ideas. I found an awesome keto recipe for dinner. My favorite place to find recipes, believe it or not, is Instagram. Since my weight loss surgery, I have joined the very large WLS community on Instagram. I love it. So much variety; and so many recipes! Before going any further I really have to give credit for this recipe to my girl Angie. We connected via the WLS community on Instagram. Be sure to find her and follow her there for tons of great recipes: @angiedone_vsg

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Casseroles are some of my favorites. I always love a good keto casserole recipe to cook and eat. Something about having all the veggies and meats in one dish excites me. I am always on the hunt for a new, healthy, easy and delicious casserole!

Recipes That Feel Wrong…but They’re Not!

Obviously, as a bariatric patient, we always need recipes that are healthy and balanced. What I love about a good warm casserole is that it FEELS like comfort food….the bad kind (and by bad I mean oh so good). Below is my newest find from a friend in the WLS Instagram community.

Click here for your FREE Dump & Go Recipe Ebook!

Keto Recipe for Dinner | Philly Cheese Steak Casserole

This casserole is gooey, cheesy, warm, and oh so tasty and best of all…Keto! We combine a couple of cheeses, some veggies, and hamburger meat. Let the recipe ensue:


-1lb lean hamburger meat
-3/4 cup beef or chicken broth
-1 block cream cheese
-2 green peppers
-Grill Mates Montreal Steak Seasoning
-1 yellow onion
-1 cup shredded cheddar cheese
-1 10oz bag riced cauliflower


-Chop green peppers and onions and sautee’ with a drizzle of olive oil
-After the veggies are semi-soft, add the hamburger meat to the same pan and brown with the veggies
-After meat is browned, add cream cheese and broth and mix
-Add riced cauliflower and mix
-Add Montreal Steak Seasoning to taste (I use a hefty amount)
-Pour into a casserole dish and cover with the entire bag of shredded cheese
-Cover with foil and bake at 350 degrees for 20 mins

Let me know what you think of this recipe! What’s your favorite keto recipe for dinner?

How I realized I had a food addiction || Do you have it? || Can We Heal?

food addiction

My Food Addiction Story:
The Pre-op Liquid diet; the diet that brought me to my knees. I remember day 1. I felt like I was going crazy. My instructions for this diet were to consume nothing but liquids for two weeks before my scheduled vertical sleeve gastrectomy. The list of items to consume included: Gatorade zero, decaf coffee and tea, broth, water, sugar-free popsicles, sugar-free jello.

Let’s Back Up Just a Tad….

Now up to this point (6 months of doctor appointments), I hadn’t really been on the correct path. My insurance required 6 months of pre-op appointments to be approved for surgery. I specifically remember being told, “just don’t gain weight”. The food addict in me heard that loud and clear! I didn’t gain weight, but I didn’t lose either. My brain and body, totally addicted to high fat, high carb toxic foods, knew how to play this game. I still binged, I still ate all the wrong foods, I just knew how to cut back the week before my doctor appointment to get my weight back on track to pass the weighing test at each appointment. Just like an addict, not even realizing I’m participating in this behavior, my brain devised and wired up a plan to work out all the time I had to eat what I wanted and how to cut it out when needed to cover up the damage I’d done. All the energy I used to keep up my bad behavior, I could have used to start actually preparing for my lifestyle change. Hindsight is 20/20.

The First Week

Boy, this first week was a doozy! I recorded these days on my youtube channel for all to see the dirty ugly truth. The first day was actually ok. I craved solid food but I was still managing the cravings and sticking to the diet. The second day it all hit me like a ton of bricks. Not realizing it, I had just quit my drug cold turkey! The mind games my brain was playing on me was not expected! I craved foods I hardly ever ate, just for the sake of eating, like rice and pickles (blah). I was happy one moment, than crying or angry the next. I expected the anger (I had quit smoking cigarettes plenty of times before and knew the drill), but I never expected the crying. I was an emotional wreck. Just like when I smoked cigarettes, I was using food to mask my stress or emotions of any sort. Without it, I had no cover. The pent up emotions just flowed. I was shocked. I felt cray cray. Most of all I felt cravings for my long lost friend….food.

Day 2 I remember taking bites of food and spitting it out in the trash repeatedly, just to feel like I was eating. By the 3rd day, all hell broke loose and I totally cheated! My mind told me I could play this game; told me that I could cheat because it was still early in the game, and repair before the end (just like before my doctor appointments). By day 4, I was disgusted with myself and decided to recommit.

Week 2 Was Another Food Addiction Struggle

No surprise right? Week 2 was another struggle. I looked for every reason to cancel the surgery. Even though I had done extensive research and months of appointments, my addiction had one last fight left: cancel surgery. I tried to scare myself to death for the first 3 days of the second week. I even came up with a plan to not do surgery and just do counseling for food addiction. Then 4 days before surgery, I woke up with the clarity to realize that this fear was not my steadfast behavior the last few months preparing for this day. It was a last-ditch effort from my body trying to keep me miserable and unhealthy from pure addiction to bad behaviors and foods. It was a breakup with food and it was sad but empowering at the same time. The last few days before surgery, I was still scared but renewed in my efforts. I was committed and finally did the pre-op diet correctly.

What Am I Getting At??

What I’m trying to get at folks is just sharing my example for the person out there reading this questioning their own self. Food addiction can come in many forms. Everyone’s story is different. The purpose of sharing my details is to show the desperation to keep doing something harmful to my body. That’s an addiction, in my opinion. If you feel you are in the same boat or have some sort of desperation that is a total emotional roller coaster (which in turn leads to physical roller coasters), you are not alone. Every day is a new day. Carpe Diem! It is time to make a change. Change can come in many forms, a new lifestyle, weight loss surgery, or counseling.

Self Love Can Heal

One thing I have always believed in heavily is positive affirmations. One little tool I always use is posting positive affirmations at my house, my office, or the car that I will see as reminders….often. Healing yourself from any bad habit takes a lot of work. It’s not just an idea, it’s all the in-between moments and minutes that make up the hours that turn into days. You know all those posts on Facebook or Insta that you see and “like” because they say something that pings at your heartstrings? Yeah, well…those unique, strong-willed affirmations are useful at all random times. Seeing them can give you that boost you need to continue on your path or success. It may not seem like much but I challenge you to give it a try! I also offer accountability coaching. Scroll to the bottom to explore

Free Positive Vibes!!!

I have a few favorites I’ve decided to lend you to get you started! Print these out, hang them on your bedroom or bathroom mirror, on your fridge, etc. Read them aloud to yourself every time you see them. Let your brain hear what you decide. Run your thoughts. Don’t let your thoughts run you.

Accountability Coaching

Join my team of No Excuse Ninjas! I offer accountability coaching for meals and for the pre-op liquid diet. If you feel like you struggle to stick to your plan, I’ve been there! Let me help you stay on track! Having an accountability partner makes a huge difference. It’s easy to get stuck or plateau. Having that coach/partner can really amp up your journey to get back on track. Join the No Excuse Ninjas and get free access to our Facebook support group full of motivation, freebie printables, book club, and recipes! Click here to see details!

Related Posts:
4 Easy Meal Planning Tips To Keep The Weight Off

The Best Self Care Tips For Moms

This topic is near and dear to my heart. I am number one let my self care slide to the back burner! This is exactly why my weight climbed to 312 pounds! The thing to remember is: moms matter too. Moms are the foundation of how children value themselves. Below are some self care tips for moms that add up to a lot.

Why does self care always come last?

  • It’s easy to figure out why we don’t hold ourselves as accountable towards our personal goals as we do towards being mommy. We have that overwhelming love and desire to think “kids first” and make their little lives as good as possible. We are also so flippin’ busy helping with all their body functions, movements and needs, desires, etc that we may not have the energy left for ourselves.
  • When I had my first child I was enamored with her. My every thought and move revolved around her needs first. Adding my second child was twice the love and need. Slowly (i’m talking years), I let the little things I did for my own upkeep slide. I was tired, so I hit that snooze button more. I was rushed, so I found myself eating more processed easy-to-cook meals. I was stressed, so I had that glass of wine after dinner when I’d usually read or plan etc. 6 years into being mommy I went from a healthy, active 150lbs to a 312lbs.
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Common Questions/FAQ About Time Management

  • How do moms manage their time?
    • Use one calendar
    • Stop multitasking
    • Learn to delegate
    • Assign a time limit to everything you do
  • Why is time management so important?
    • Good time management allows you to: accomplish more in a shorter period of time which leads to more free time, lowers your stress, helps you focus, and leads to more career success. Each benefit of time management improves another aspect of your life.
  • How can working moms make life easier?
    • Prep meals in advance
    • Put a load of laundry in every morning
    • Give your kids chores and pay them for it
    • Outsource grocery shopping

Quick Note On Some Books For Self Care Tips I Think You’ll Like

First identify the problem

This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link

Then find solutions!

Self Care Tips for Meal Planning-It CAN Be Easy

Show up for yourself:

  • You get home after work. The kids are begging for food…fast. You’re hungry from the long traffic-induced drive home. Work was stressful. You still need to help the kids with homework and baths. Ahhhhh. A quick mac-n-cheese meal with hot dogs sounds pretty enticing right about now….right? I get it! I’ve been there! It’s easier to just take care of the kids and “think” you’ll get to yourself one of these days. THIS IS WHY MEAL PLANNING IS SO IMPORTANT!
  • MEAL PLANNING: One of the keys to taking care of ourselves is planning ahead! This way we have our healthier meals ready for us while making the rest of the family theirs. One way to do this is with an Instant Pot. This thing will save your life! Chicken done in minutes! Homemade soup done in minutes! Healthy Veggies done in Minutes!! If you don’t have the energy for Meal Prep all you need is a plan on the way home of what to cook in this gem!!
  • MEAL PREP: I don’t feel meal prep has to happen every Sunday. Meal prep can happen any day of the week or cooking enough for leftovers at any meal. At any given cook session, you could just double your recipe and then scoop some in containers and VOILA! Meal Prep at it’s finest! I personally love these little glass jars to store food in. You can transfer from the fridge straight to the microwave or oven!
I also Personally couldn’t make it all happen without my Ninja system. It can be used for my protein shakes, blended food, and much more!

When planning meals or looking for a quick dinner decision, I love my Keto recipe book to pick a meal from. It’s simple, healthy for everyone and yummy! And you don’t need to be on the Keto diet to enjoy a Keto meal!

Self Care Tips for Time

  • There never seems to be enough of it right? The last thing i want to do is preach to you that you need to make more time for yourself. We all know that is very few and far between. What I do want you to think about is that we can make more of small moments in between all the craziness we may not even realize how to utilize…yet.
    • The 20 minutes you press snooze in the mornings could be a short workout (weights, yoga, cardio)
    • While cooking dinner, double your recipe and meal prep the leftovers
    • Use your drive to or from work to listen to self-help/health audiobooks (gotta take care of that mental health)
    • Utilize your lunch hour at work (exercise, reading, planning)
    • Say “yes” to yourself sometimes and go get a pedicure or that hair done!

Lastly: Best Products to Overcome Slipping Off Your Self Care Path

  • I’ve been getting into yoga and I think you might just love it too. Exercise can be movement of many kinds. I love that it’s a tool for mental and physical health at the same time. Here’s a yoga video for any stage! Yoga also helps that stress factor many moms deal with.
  • If you want more high intensity workout this fantastic product is great for at home workouts! If you only have 15 mins to move and the video is 45 minutes long…do your 15 minutes, then pause it! pick up where you left off next time!
  • Absolutely love this book about intermittent fasting. No extra time from the kiddos needed to ad this health tip!
  • Planning and organization is for Champions guys! I LIVE by my planner for every.little.thing!

The Last Thing You Need to Know About Making This a Lifestyle

  • Making anything a lifestyle is hard work at first but it DOES get easier with practice. Time management goes hand in hand with accountability for your life as a bariatric mom. Making a schedule and sticking to it is the best place to start. Staying away from bad distractions is your next best tool.
  • What are some tricks and hacks you use to keep accountable or manage your time?