What is your age and where do you live?

Age: 67, I live in NV

How did you find sugarfreemom and when did you decide to join the 6 week Sugar Detox course?

The sugarfreemom.com link came up on my computer screen when I was looking for low carb recipes. I joined the 6-week Sugar Detox course & started on May 1^st, 2025.

Did you have any health or weight struggles before joining the course and membership?

Yes, I had some serious weight struggles before joining the course. I was having a lot of reactions to food in general. When I started the program, I just ate meat & vegetables.

I stopped all grains, wheat, gluten, dairy, high carb vegetables like corn. Within 1 week I was having less reactions to food on my plate. I immediately started feeling lighter with reduced joint pain.

What other programs have you tried before joining the sugar detox program?

I have tried a variety of diets such as:

• Optiva (this is prepackaged food, low calories, puts you into ketosis, you eat every 2 hours). I lost 50 lbs on this program but gained it all back within 6 months of going back to eating regular food.
• I tried Weight watchers (this didn’t work for me at all). I tried Atkins (but I got constipated on this strict program & I felt tired most of the time).
• I also lost 50 lbs in Lindora (over a 6-month period). All the weight came back when I went back to eating regular food. (I purchased a lot of Lindora food from the office I visited weekly).

How much weight did you lose and what other non scale victories have you had?

So far, I have lost 40 lbs. I am still 10 lbs from my initial goal. (At the urgent care I was 205 lbs) This triggered me to go home & look for an online program to connect with.

My liver enzymes are all within normal range now. Blood sugar levels are in normal range now.

I sleep better not only due to my blood sugar is normalized now, but I also sleep better now because I do movement daily now & that has become a regular thing for me.

On the 1^st of each month, I take my measurements on my abdomen, chest, arms, hips, legs & neck. I also take a photo 1^st of each month from the front, back & sides.

This helps me see my progress visually. Especially when I look back at the first few months.

I work-out with weights for my upper body 3 days a week, twice a week lower body, 3 times a week my core.

I try to walk daily (at least 5 days a week). My workouts are limited to 30 minutes (I avoid exhausting myself). I am getting stronger, now working out with many of my exercises with 10 lb dumbbells, I started back in May with 6 lb dumbbells.

What does a typical day of eating look like for you now?

A typical day of eating looks like now: I start eating at 10am – I go to bed around 10pm. So I try to have a 12-hour fasting window each day.

Breakfast is usually a piece of sausage or liver & some greens. My goal with each meal is at least 30 grams of protein.

Lunch I have more meat & vegetables. Dinner meat & vegetables.

If I get hungry between meals or crave something with chocolate…I will make myself a chocolate protein shake that has 2 grams of carbs & 30 grams of protein with coconut milk.

I consciously plan out my water each day, I fill up my glass jars…put them on the dining table. I make sure I drink them before the day is done.

I plan out my meals the night before, taking out whatever I need from the freezer. I plan out all meals that have protein, 1 month in advance.

I cook for foods in a “batch” manner. Now I make 2 lbs of turkey, chicken or beef meatballs in advance & freeze them.

I always have Primal sauces on hand that I can add to my meals.

I always keep the egg noodles on hand when I am craving something that looks & tastes like a carb.

I am prepared with my own healthy snacks, ie. Cottage cheese, plain yogurt, piece of string cheese wrapped in a slice of ham or baked pig skins.

For dessert I have 2 tbsp heavy cream over ½ cup frozen blueberries

What SugarFreemom recipes or resources have helped you?

The Sugar Free Mom recipes that have helped me greatly with dinner variety and tasty desserts.

The Sugar Free Mom keto chocolate cake (I make them in donut shapes), all her meatball recipes, and breakfast recipes have been great for us.

My latest & best tip for my family has been the low carb keto & ham cottage cheese egg muffins. I make them & freeze them. When they want some food, they heat 2 up in a pan for 5 minutes (this is so healthy & fills them up).

What have you learned from your journey?

I celebrate where I am now, I praise myself & tell myself, “you’re doing a great job…these changes are successful…I am getting stronger…I have greater endurance.

I am sleeping deeper & I feel rested when I wake up…the scale isn’t everything…I look at all wins in my life…I am winning & learning each day.

I’ve learned how to travel and stay on track. I pack all my food in a small travel pouch.

I’ve learned self-care as a priority. Weekly group support is working for me.

I attend the accountability group on Monday nights, the Tuesday group in the morning, Wednesday Coaching from you & Accountability group on Thursday night.

Final thoughts or takeaways?

You never know the advantages your family will also have when you make changes.

My blood sugar is stable now; I have very few a-fib events that were triggered by low blood sugar & foods that were causing inflammation in my system.

I prepare & cook much healthier meals for my family. They love the new recipes I am making.

My husband has lost 20 lbs & walking with me almost every day. My son & husband are both eating the healthy protein snacks I make for them.

My husband has stopped all the brown sugar to his tea, this was a lifelong habit that I worried he would never break.

This photo is taken 3.2.26, in the photo at the top of the page, my size 12 black shorts that I wore when I started the program & they were tight on me.

I had 3 c-sections, a lot of fat would accumulate 2″ below my bellybutton. At the start of the program this area was 46 inches. 

In my size 8 red shorts (the same company of the black shorts) but a smaller size. My waist today is 36.5. (4.5 inches off my waist). 2″ below my belly button is now 38.5 (7.5 inches off this area). 

You can listen to Jeanne’s interview here, just scroll down until you see her video with her long hair down.

LEARN MORE ABOUT THE SUGARFREEMOM TRIBE COMMUNITY AND GROUP COACHING PROGRAM.

LIVER RESET STARTS APRIL 1st!

The post Jeanne’s Weight Loss Success Story appeared first on Sugar-Free Mom.

Low Carb Chicken Piccata Meatballs

Just 15 minutes of prep time and about 6–8 minutes per side of cooking time is all it takes to make these low carb chicken piccata meatballs, and they are always a huge hit with my family.

This is one of those easy weeknight dinner recipes that feels special enough to serve guests, yet simple enough for busy weeknights.

These tender chicken meatballs are made with lean ground chicken, formed in a large mixing bowl, then quickly browned in a large skillet over medium heat before finishing in a rich, buttery lemon butter piccata sauce.

The sauce is zesty, bright, and perfectly balanced with fresh lemon juice, lemon zest, briny capers, and a splash of chicken stock or low sodium chicken broth.

This recipe is:

• Keto friendly
• Gluten-free
• Nut-free
• Just 2 net carbs per serving

Even family members not following a low carb or keto calorie diet love these meatballs. Serve them over zucchini noodles, spaghetti squash, or cauliflower mash for a complete low carb meal, or alongside green beans sautéed in olive oil.

If you’re feeding non-keto eaters, they’re delicious with egg noodles or even a slice of crusty bread to soak up the extra sauce.

Similar to my classic chicken piccata recipe, this version skips the extra steps of dredging chicken cutlets in flour and egg wash. Instead, the chicken meatballs are mixed once, rolled with wet hands or a cookie scoop, and cooked in a single pan—less mess, less cleanup, and maximum flavor.

Why You’ll Love These Chicken Piccata Meatballs

• One-pan recipe using a large skillet
• 5–7 minutes to brown, then finished in sauce
• Made with exact ingredients you likely already have
• Perfect for meal prep and stores well in an airtight container
• Reheats beautifully the next time you need a quick meal

The meatballs stay incredibly tender, and the sauce thickens just enough to cling to every bite without becoming heavy or gummy.

What is Glucomannan?

For this piccata sauce, I chose to use glucomannan powder instead of xanthan gum as a thickener. I’ve used glucomannan before in recipes like my keto Salisbury steak gravy, and it works beautifully in buttery sauces.

Glucomannan is a natural, water-soluble dietary fiber made from the root of the konjac plant. It’s the same fiber used to make shirataki noodles (also known as Miracle noodles) and has been used for generations in Japanese cooking.

Before discovering glucomannan, I often used xanthan gum, but many people find xanthan gum can become gel-like or slimy, especially if too much is added. Glucomannan thickens sauces smoothly and evenly, giving this lemon butter sauce a silky texture without clumping.

It has become a staple in my low carb kitchen, especially for sauces, gravies, and creamy dishes.

What can I Replace Glucomannan with?

If you don’t have glucomannan on hand, you can substitute xanthan gum using the same amount listed in the recipe. Be sure to whisk it in slowly and avoid over-thickening.

Can the Piccata Sauce Be Made Dairy-Free?

Yes! This friendly chicken piccata meatballs recipe can easily be made dairy-free.

To do so:

• Replace the heavy cream with full-fat coconut milk or coconut cream
• Keep the lemon juice, capers, and chicken broth the same

The result is still rich and flavorful, with a subtle background creaminess that works beautifully with the zesty lemon.

What can I swap Pork Rinds with?

The pork rinds help bind the meatball ingredients and keep them moist, but there are several easy swaps:

• Almond flour – use the same amount
• Sesame flour – great for nut-free households
• Coconut flour – reduce to ⅓ cup instead of ½ cup

If you’re avoiding pork products or simply don’t enjoy them, these swaps work well without changing the texture too much.

Low Carb Sides to Serve with Lemon Chicken Piccata Meatballs

Cauliflower Rice

Zucchini Noodle Salad

Mashed Cauliflower

Storage & Reheating Tips

The sauce may settle—just stir from the bottom of the skillet to recombine

Store leftovers in an airtight container in the fridge for up to 4 days

Reheat gently in a skillet over medium heat, adding a splash of chicken stock if needed

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?

Easy Low Carb Keto Chicken Piccata Meatballs Recipe

Print

Easy Low Carb Keto Chicken Piccata Meatballs Recipe

These Low Carb Chicken Piccata Meatballs are the perfect dish when you want something comforting, quick, and full of flavor without spending hours in the kitchen. Whether you’re serving them over veggie noodles or alongside a simple side, they’re proof that low carb dinners can still feel indulgent and satisfying.

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Servings 6 @ 4 meatballs per serving

Calories 379kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Chicken Meatballs

• 2 pounds ground chicken
• 1 large egg
• 1/2 cup pork rind crumbs or see notes above for swaps
• 1/4 cup fresh parsley
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon lemon zest
• 1/4 teaspoon black pepper
• 2 tablespoons avocado oil or coconut oil or olive oil

Piccata Sauce

• 1.5 cups chicken bone broth
• 4 cloves garlic minced
• 1/3 cup heavy cream
• 1/3 cup lemon juice
• 1/4 cup capers with juice
• 1/2 teaspoon gluocomannan optional to thicken
• 1/4 cup fresh parsley to garnish optional
• 1/2 lemon optional

Instructions

Meatballs

• Mix the egg with dry seasonings, lemon zest, pork rind crumbs, and fresh parsley together in a large bowl. Once combined, mix in the chicken.
• Use a large cookie scoop to make 24 meatballs. Place them on a parchment lined baking sheet pan.
• Heat the avocado oil in a large cast iron skillet over medium high heat. Place half the meatballs into the skillet and cook until browned. Remove, keep warm, then continue with remaining meatballs and remove. Please note, meatballs will not be fully cooked at this point.

Sauce

• To the same skillet you cooked the meatballs in, pour in all the sauce ingredients and bring to a simmer while scraping bits from bottom of skillet. Cook about 5-8 minutes until sauce thickens. Option to thicken quicker is to add gluocamannan.
• Once sauce is thickened to your liking, nestle the meatballs back in the sauce. Spoon sauce over the meatballs and cook about 5-8 minutes to finish cooking meatballs through. Internal temperature should be 165 degrees F.
• When ready to serve, squirt some lemon juice and fresh chopped parsley over the meatballs.

Notes

Net carbs; 2 grams per serving

This post was first published in February 2022.

Serving size is 4 meatballs

Midlife Macros™ Approved!

Nutrition

Serving: 1serving @ 4 meatballs | Calories: 379kcal | Carbohydrates: 3g | Protein: 35g | Fat: 25g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 138mg | Sodium: 619mg | Potassium: 834mg | Fiber: 1g | Sugar: 1g | Vitamin A: 222IU | Vitamin C: 10mg | Calcium: 21mg | Iron: 2mg

The post Low Carb Lemon Chicken Piccata Meatballs (Keto, Nut Free, Gluten Free) appeared first on Sugar-Free Mom.

Just because you’re eating low-carb, sugar-free, or gluten-free doesn’t mean your Thanksgiving meal has to feel restrictive. In fact, the opposite is true—you can enjoy all your favorite holiday meals and flavors with stable blood sugar, fewer cravings, better energy, and zero food guilt or carb overload the next day.

Thanksgiving is one of my absolute favorite holidays of the entire year. It brings together family, tradition, nostalgia, and—of course—so much incredible food.

But if you’ve been following a low-carb, gluten-free, sugar-free, keto, or Midlife Macro Method™ lifestyle, you already know that the holidays can feel a bit intimidating.

One day of traditional high-carb holiday foods can spike blood sugar, stall weight loss, trigger cravings, and leave many of us feeling bloated and sluggish for days afterward. And for women in midlife especially, that blood-sugar roller coaster hits even harder.

As a midlife woman myself, I’ve learned that keeping carbs moderate, protein high, and fat strategically balanced helps keep cravings at bay through the entire holiday season. So you’ll also see some newer Good-Better-Best options and higher-protein swaps throughout this Thanksgiving food roundup to keep you on track without missing out.

My goal for you is simple: enjoy the holiday fully, feel satisfied, and wake up the next day feeling GOOD—not guilty. For me, that means celebrating with recipes that nourish your body while honoring the flavors you love. Whether you’re craving pumpkin, pecans, cranberry, chocolate, Brussels sprouts, or a perfect stuffing replacement, there is something here for everyone. 

And if you’ve got family members who don’t follow a low-carb lifestyle, I promise—they won’t even notice. Many of these dishes have become staples at my own family gatherings, and nobody ever feels like they’re eating the “healthy version.”

As you browse this round-up, you’ll find updated appetizers, soups, salads, sides, mains, breads, and desserts—many of which include step-by-step instructions, make-ahead options, and tips for swapping ingredients to fit dairy-free, nut-free, or higher-protein needs. I also included my newest cottage cheese and Greek yogurt–based desserts, which help keep fat moderate and protein higher without sacrificing that creamy, decadent holiday texture.

Whether you’re hosting, traveling, or bringing a dish to the party or special occasion, this round-up includes everything you need for a delicious, sugar-free Thanksgiving menu your whole family will love. I’ve also adding sone brand new recipes to this round up while still keeping it a keto-friendly Thanksgiving!

If you’re hosting this year, pick at least three dishes from this list that you know will support your goals. If you’re traveling, choose one or two recipes that can easily be prepped ahead and packed with you. Every little bit of planning helps you stay consistent, and it’s one of the tools I teach inside my coaching and my Good Better Best approach—make the good choice when the perfect choice isn’t possible.

Most importantly, remember this: your holiday can be delicious, festive, and deeply satisfying—without the sugar crash and without the next-day regret. This updated Thanksgiving round-up gives you everything you need to enjoy a beautiful feast that supports your body, your goals, and your midlife metabolism.

Over the years, I’ve created and shared hundreds of healthy holiday recipes, and this updated 2025 collection brings together the very best of the best. These are family-tested, holiday-approved, crowd-pleasing dishes you can proudly serve at any Thanksgiving gathering, whether you’re hosting the whole family or bringing a single dish to share.

Happy Thanksgiving!

Holiday APPETIZERS & Holiday STARTERS (Updated)

Traditional Thanksgiving recipes turned Low-Carb, and Sugar-Free!

Cottage Cheese Cranberry Dip by SFM

Cranberry Cream Cheese Danish

Cranberry Salsa

Keto Espresso Martini Mocktail

Keto Holiday Eggnog

Sugar-Free Candied Bourbon Pecans from Sugar Free Mom

Sweet & Spicy Bacon Chicken Bites from Sugar Free Mom

Low Carb Apple Onion Tartlets from All Day I Dream About Food

Low Carb Baked Brie from Maria Mind Body Health

Salt & Vinegar Zucchini Chips from Sugar Free Mom

Maple Rosemary Cocktail Nuts from All Day I Dream About Food

Mediterranean Roasted Eggplant Dip from Sugar Free Mom

Crispy Parmesan Tomato Chips from Sugar Free Mom

Mediterranean Antipasto Roasted Cauliflower Salad from Sugar Free Mom

Low Carb Pomegranate Cheese Bites from Sugar Free Mom

Low Carb Cheddar Cheese Straws from All Day I Dream About Food

Low Carb Festive Turkey Meatballs with Cranberry Glaze from I Breathe I’m Hungry

Garlic Butternut Bisque from Sugar Free Mom

Bacon Feta Stuffed Mushrooms from I Breathe I’m Hungry

Fabulous Thanksgiving Sides for your Holiday Table (Newly Expanded)

The heart of the Thanksgiving table — all low-carb, gluten-free & sugar-free.

Keto Green Bean Casserole

Keto Italian Stuffing

Cottage Cheese Cornbread Muffins

Cornbread Muffins with Cranberry & Jalapeno

Low Carb Sweet Potato Casserole

Low Carb Apple Sausage Cornbread Stuffing

Prep Ahead Keto Gravy

Low Sugar Orange Cranberry Sauce from Sugar Free Mom-Sugar Free cranberry sauce recipe made with fresh cranberries

Oven Fried Garlic Parmesan Green Beans from Sugar Free Mom

Brussels Sprouts au Gratin from Wholesome Yum

Low Carb  Pumpkin Cauliflower Mash from Sugar Free Mom

Keto Thanksgiving Stuffing from The Nourished Caveman

Roasted Asparagus from Kalyn’s Kitchen

Roasted Brussels Sprouts with Leeks, Bacon, Cranberries from Sugar Free Mom

Low Carb Pumpkin Bread Sausage Stuffing from I Breathe I’m hungry

No Sugar Added Twice Baked Sweet Potatoes from Sugar Free Mom

Low Carb Cheddar Herb Drop Biscuits from Sugar Free Mom

Brussels Sprouts with Lemon and Pine Nuts from I Breathe I’m Hungry

Low Carb Pecan Cranberry Brussels Sprout Salad from Sugar Free Mom

Low Carb Pumpkin Lasagna from Low Carb Yum

Low Carb Candied Yams with Marshmallows from Keto Diet App

Shaved Brussles Sprouts Pecan Spinach Salad with Bourbon Balsamic Dressing Sugar Free Mom

Spicy Low Carb Sausage Cheddar Stuffing from All Day I Dream About Food

Low Carb Green Bean Casserole from Peace Love and Low Carb

Keto Primal Thanksgiving Stuffing from Keto Diet App

Buttery Bacon Brussels Sprouts from Ditch the Carbs

Low Carb Sweet Potato Casserole form Maria Mind Body Health

Roasted Green Beans from Kalyn’s Kitchen

Jalapeno Cheddar Cauliflower Muffins from I Breathe I’m Hungry

Mile High Keto Biscuit Mix from Fluffy Chix Cook

Green Bean Bundles from Maria Mind Body Health

Cranberry Jalapeno Cornbread Muffins from All Day I Dream About Food

Roasted Butternut Squash Pomegranate Salad from Sugar Free Mom

Grain Free Cheesy Corn Bread (Low Carb, Nut Free) from Sugar Free Mom

MAIN DISHES (NEW SECTION!)

Thanksgiving dinner isn’t complete without the turkey—but low-carbers need variety too!

Here are your updated, midlife-macro friendly ideas:

Keto Southern Fried Turkey Tenders

Turkey & Ham Leftover Low-Carb Meals

These options are great for leftover turkey from your Thanksgiving Feast!

Low Carb Turkey Hash

Low Carb Turkey Pot Pie

Low Carb Turkey Soup

Cranberry Turkey Salad

Ham & Cheese Scones

Ham & Cheese Cottage Cheese Egg Muffins

Sugar Free Low Carb Thanksgiving Desserts

(now updated recipes!)

Your sugar-free, grain-free Thanksgiving dessert table just got an upgrade.

Having your favorite sweetener on hand will help make some of these keto recipes easier. Finding the right balance of sweetness is key when it comes to your favorite dessert.

I use the following sweeteners for my low-carb diet and low-carb recipes with great success: Besti Powdered Monk Fruit Allulose Blend, Powdered Allulose, Liquid Stevia, Liquid Monk Fruit, Best Monk Fruit Allulose Brown sweetener. 

NEW Sugar Free Dessert Recipes

​Sugar-Free Keto Pumpkin Cake Roll

Eggnog Cream Pie

Eggnog Flan

Sugar Free Pecan Pie

Candied Pecan Pie Bars

Candied Pecans

Chocolate Pecan Pie

No Bake Pumpkin Pecan Caramel Cheesecake

No Bake Keto Pecan Cream Pie

No Bake Pumpkin Cheesecake

Pumpkin Dessert Lasagna

Cranberry Cheesecake Pie

No Bake Cranberry Holiday Cheesecake

Cranberry Cottage Cheese Holiday Bread

Crock Pot Pumpkin Pie Bars

Chocolate Pumpkin Mousse Cake

Easy Sugar Free Pumpkin Pie

Paleo Pecan Pumpkin Pie Fudge from Sugar Free Mom

Low Carb Pumpkin Pie Custard from Sugar Free Mom

Sugar Free Pumpkin Cheesecake Dip from Sugar Free Mom

Chocolate Ganache Macaroon Pie from All Day I Dream About Food

Keto Pumpkin Pie from Maria Mind Body Health

Sugar Free Pumpkin Pie Cookie Dough Bites from Sugar Free Mom

Gluten Free Pumpkin Cheesecake from I Breathe I’m Hungry

Low Carb Pumpkin Pie Cupcakes from Sugar Free Mom

Grain Free Pumpkin N’Oatmeal Cookies from Sugar Free Mom

Low Carb Caramel Nut Brownies from I Breathe I’m Hungry

Low Carb Pumpkin Cheesecake Mousse from Sugar Free Mom

Macadamia Chocolate Fat Bombs from The Nourished Caveman

Almond Milk Pumpkin Pie from Low Carb Yum

Low Carb Pecan Pie from Maria Mind Body Health

Paleo Pecan Pie Bars from Wholesome Yum

Low Carb Pumpkin Cheesecake with Maple Bacon Crust from I Breathe I’m Hungry

Paleo Pumpkin Truffles from Sugar-Free Mom

Low Carb French Silk Pie from Maria Mind Body Health

Low Carb Caramel Apple Stuffed Cheesecakes from from Sugar Free Mom

Low Carb Chocolate Pumpkin Cheesecake Mousse from Sugar-Free Mom

This round up Thanksgiving post was first published in November 2015 and updated for 2025.

HAPPY THANKSGIVING!

The post Best Sugar-Free Low Carb Keto Thanksgiving Recipes appeared first on Sugar-Free Mom.

LOW CARB KETO FASTING MEAL PLANS

Some people find great comfort in having all their meals planned out for them, others might like more flexibility. If you are in either category these meal plans will be just what you need to get on track.

My meal planning software allows you to swap, delete, add or start from scratch! So you won’t be tied to it, if sticking to a set meal plan bothers you.

Meal plans are especially helpful if you have no idea what to make your family and you’re trying to eat low carb and/or keto. That’s where my recipes come in handy. I’m a busy mom of 3 kids and a pretty picky hubby who all love to eat!

Even though my kids are eating keto, they are more low carb and like I said, your family really won’t care as long as the food is delicious. All my recipes are approved by my family first before they are posted on my blog so have no fear that your family won’t like the recipes. 

Planning meals  is important on a low carb diet.  When you have a plan, all the rest falls into place. You have a shopping list and you’ll save money by sticking to the list rather than buying crappy packaged foods or ordering out.

Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!

Low Carb Cheddar Sausage Stuffed Bagels

Low Carb Cheddar Sausage Stuffed Bagels are a tasty and easy baked bagel that has no grains, no nuts, no gluten and is 100% perfection!

Grilled Chicken Broccoli Slaw Salad with Ginger Dressing

Grilled Chicken Broccoli Slaw Salad is a low carb hearty main dish meal!

Low Carb Spaghetti Squash Alla Carbonara

Spaghetti Squash Alla Carbonara, an Italian classic made low carb!

Easy Low Carb Keto Baked Asian Chicken Meatballs

Asian Chicken Meatballs made gluten free, flour free, keto, low carb, paleo and easy for a satisfying meal or appetizer! Bake or air fry instructions are included. Just 2 grams of total carbs per serving! 

1 Minute Sugar-Free Keto Mug Brownie

This is a quick and easy brownie mug recipe that makes just 2 servings! This is an exclusive keto recipe from my new book The 30-Day Sugar Elimination Diet! This keto brownie recipe can be enjoyed on a keto diet or low carb diet at just 4 g net carbs per serving.

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.

Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day. 
2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.

LEARN MORE ABOUT OUR LOW CARB OR KETO MEAL PLAN MEMBERSHIP HERE!

Meal Plans Done for You!

If you’re not quite ready to join the meal plan membership, we also offer already done for you meal plans!

We have a 7 day Low Carb Keto Meal Plan that includes macros and shopping list.

Here’s our newest meal plan which is 14 days Dairy Free Low Carb Keto Meal Plan with all macros and shopping lists.

We have a 21 day Keto Low Carb Meal Plan that includes all macros and shopping lists.

Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.

The post Low Carb Keto Intermittent Fasting Meal Plan week 42 appeared first on Sugar-Free Mom.

LOW CARB KETO FASTING MEAL PLANS

Creating low carb meal plans doesn’t have to be difficult or a chore, it can actually be quite fun!

Once you’ve got some delicious recipes you know your family loves, making a plan isn’t hard at all. If you’ve been coming to my website for low carb recipes then you will love the meal plans we create on a weekly basis.

All my recipes made nicely, with variety, each week that includes a shopping list as well. You can swap out any of the meals for something else and the shopping list will update correctly for you. If you’re just starting out eating low carb this plan will be perfect for you, allowing up to 40 net carbs daily. 

If you’ve been low carb for a long time and ready to try the keto diet, you can easily do that with our meal plans as well. Each week if you like you can easily switch between the three plans.

Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!

Keto Sausage Egg Cups

These Keto Sausage Egg Muffin Cups are one of the easiest ways to prep ahead breakfast for a family. They are low carb, and gluten free!

Low Carb Sweet and Sour Cocktail Meatballs

These Low Carb Sweet And Sour Cocktail Meatballs are the perfect solution for a fantastic and easy appetizer for your next holiday party! 

Low Carb Spaghetti Squash Lasagna Casserole

Low Carb Lasagna using spaghetti squash!!

Keto Crispy Pork Cutlets

These Easy Crispy Pork Cutlets are made with a simple gluten free, nut free, made with a keto, low carb breading, making this meal a quick weeknight dinner!

No Churn Sugar Free Low Carb Keto Vanilla Ice Cream

You can make incredibly easy, creamy, sugar-free vanilla ice cream at home without an ice-cream maker! This no churn delicious keto vanilla ice cream will be soft and scoop-able right out of the freezer! Just 2 total carbs per serving! Perfect for those on a low carb diet or keto diet!

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.

Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day. 
2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.

LEARN MORE ABOUT OUR LOW CARB OR KETO MEAL PLAN MEMBERSHIP HERE!

Meal Plans Done for You!

If you’re not quite ready to join the meal plan membership, we also offer already done for you meal plans!

We have a 7 day Low Carb Keto Meal Plan that includes macros and shopping list.

Here’s our newest meal plan which is 14 days Dairy Free Low Carb Keto Meal Plan with all macros and shopping lists.

We have a 21 day Keto Low Carb Meal Plan that includes all macros and shopping lists.

Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.

The post Low Carb Keto Intermittent Fasting Meal Plan week 39 appeared first on Sugar-Free Mom.

LOW CARB KETO FASTING MEAL PLANS

Whether you’ve just begun eating a low carb or keto diet, or you’ve been doing this a while, one thing remains the same, we all need to be prepared in order to stay focused and on this lifestyle.

To me, this is not a “diet”, it is a sustainable way of living, a life style for those of us who feel our best on a low carb keto diet.

It doesn’t even matter whether you are considering yourself low carb or keto, all that remains the same is that it is a lower carb diet than the SAD, (Standard American Diet). It works for you and that is all that matters, whether you eat 50 carbs a day or 20 carbs or less a day, you do what is best for you. 

The thing that works for me, and I’ve been doing this a long time, is planning my meals.

If I have no plan, I often succumb to keto snack foods, like pork rinds, Perfect Keto bars, olives, nuts, Epic beef jerky, etc. And while those things aren’t necessarily bad, they are great for a grab-n-go when you are really in a pinch, but they are not a real whole food type of meal if you know what I mean. 

That’s where my meal planning membership will help you! It’s easy, done for you shopping list and menu for the week to feed the whole family.

Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!

Keto Low Carb Pepperoni Pizza Egg Muffins

Pepperoni Pizza Egg Muffins are low carb and gluten free. They make the perfect easy grab -n -go breakfast or make brinner, breakfast for dinner! Either way, it’s so simple your teen can make them!

Crustless Keto Ham & Cheese Quiche

This easy crustless keto quiche recipe is a great way to use leftover ham or you can even swap with chicken. Every mouthwatering bite has creamy mascarpone and mozzarella mixed throughout, making this a decadent, satisfying keto meal! Just 2 net carbs per serving making this ideal for those on a keto diet or anyone looking to eat low carb.

Low Carb Lemon Chicken Piccata Meatballs

When you’re looking for a quick and easy, low carb dinner you can get on the table for the family in under 30 minutes, these lemon chicken piccata meatballs should be on the menu!

Low Carb Keto Pigs in a Blanket

These Easy Keto Low Carb Pigs in a Blanket are perfect finger food for a party like Game Day or for a quick meal and always a hit with the kids!  Just 2 g net carbs per serving.

Sugar Free Keto Chocolate Caramel Lava Cakes Recipe

If you’re looking for the ultimate, luxurious, keto dessert, this sugar free keto lava cake recipe will be your new favorite on your keto diet! Quick to make, with options to make in your oven or instant pot! Just 4 grams of net carbs. 

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.

Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day. 
2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.

LEARN MORE ABOUT OUR LOW CARB OR KETO MEAL PLAN MEMBERSHIP HERE!

Meal Plans Done for You!

If you’re not quite ready to join the meal plan membership, we also offer already done for you meal plans!

We have a 7 day Low Carb Keto Meal Plan that includes macros and shopping list.

Here’s our newest meal plan which is 14 days Dairy Free Low Carb Keto Meal Plan with all macros and shopping lists.

We have a 21 day Keto Low Carb Meal Plan that includes all macros and shopping lists.

Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.

The post Low Carb Keto Intermittent Fasting Meal Plan week 34 appeared first on Sugar-Free Mom.

Perimenopause Weight Gain

I’ve never been more excited—or more vulnerable—sharing something I created from such a personal place of struggle. 2024 was a difficult year for me, despite doing everything “right”—eating keto, strength training, intermittent fasting—the weight kept creeping on. 

I felt like my body had betrayed me, and nothing made sense anymore. I know I’m not alone in this. You keep thinking, “Why is the weight coming on even though I’ve changed nothing?” And then you continue to do the things that worked for you in the past but nothing works to budge the extra pounds. 

That deep frustration, that sense of defeat, is exactly what led me to create the Midlife Macros Method™. It’s the gentle but powerful shift my body needed—and it changed everything.

During my two-month macro shift, I adopted a higher‑protein, moderate‑fat template—and dropped 14 lbs—with minimal muscle loss.

In midlife, this combination is especially powerful. Protein intakes above ~1.2 g per kilogram of body weight protect lean mass even while in a calorie deficit, aid satiety, and elevate metabolism. Meanwhile, moderate healthy fats help you stay nourished and satisfied without overloading carbs.

Peer‑reviewed studies support this approach: in trials with midlife to older women, those consuming ~1.2–1.5 g/kg protein lost the same amount of fat—but preserved up to twice as much muscle—as those on ~0.8 g/kg diets.

And it’s not just about body composition. Higher protein intake through midlife is linked to better resilience, less frailty, and greater odds of “healthy aging”.

If you’ve felt stuck, discouraged, or like your body just isn’t responding anymore, this is for you.

Classic Keto vs. My Midlife Macro Method: What’s the Difference?

If you’ve followed a classic keto approach before, you’ve probably heard the standard macronutrient breakdown: 70–75% fat, 20–25% protein, and 5–10% carbs.

This high-fat, very low-carb strategy was originally designed for therapeutic purposes, like managing epilepsy. And while many have seen success with it for weight loss, especially in the early phases, I’ve found that it doesn’t always work long-term—especially for women in midlife. 

In my own experience I adopted the classic keto diet in 2015 after I had been on low-carb diets for many years.  

A low carb diet helped me greatly with maintaining a healthy weight. Then a keto diet helped me greatly in 2015 when I chose to eat a high-fat diet since I was experiencing undiagnosed hypothyroid symptoms that didn’t get diagnosed until 2019. But for 4 years that very low carb intake and very high fat intake, provided amazing health benefits! 

In fact, I wrote all about in this extensive blog post and my 6 week results during that time. I ate about 20 grams of carbs per day, over 100 grams of fat per day and a moderate about of protein as the information I had read back then discouraged too much protein.

I knew that dietary fat should be a limit not a goal and wrote all about that in 2021 in this blog post, How Much Fat Should you be eating on a Keto Diet, but I had no idea how much this would be so true for me in 2024.

10 years ago I was 43 so the standard keto diet really worked for me until it didn’t once I hit the age of 52, I started putting on a few pounds each month and hadn’t changed anything in my diet or my strength training routine.

I was still eating about 20 grams of carbohydrates, moderate protein and now that I’ve looked back on it, too much fat. Realizing that what worked for me over these last 8 years just wasn’t going to work with my changing hormones in my 50’s. 

That’s why I created the Midlife Macro Method—a more strategic, sustainable version of keto designed specifically for the unique hormonal shifts and metabolic changes that happen during perimenopause and menopause.

Here’s how they differ:

• Fat intake is lower on deficit days. Instead of eating high fat every day, the Midlife Macro Method keeps fat between 50–70g for six days, which encourages your body to burn stored fat. One day a week, you intentionally increase fat (up to 70–100g) to support hormone health and keep your metabolism responsive.
• Protein is prioritized. Midlife women need more protein to preserve muscle mass, support metabolism, and reduce cravings. Unlike classic keto, which often under-emphasizes protein, my method makes it the nutritional anchor of every meal.
• Carbohydrate intake is still moderately low, but strategic. You’ll still stay in the 20–40g carb range to support blood sugar balance and fat loss, but there’s no obsession with being in ketosis 24/7. On maintenance days the carbs go even a little higher. This is about metabolic flexibility, not rigid rules.
• Calorie awareness matters. Instead of eating fat to fullness like classic keto often promotes, this method includes an intentional calorie deficit six days a week, with one maintenance day built in to prevent metabolic slowdown and support long-term fat loss.
• It’s built for the realities of midlife. With hormone fluctuations, increased stress, and changing body composition, midlife women need more than a cookie-cutter keto diet. This approach supports fat loss, hormone balance, and metabolic health—without relying on extreme restriction.

Why This Matters for Midlife Women

As we get older, our bodies become more sensitive to stress and insulin. Hormones like estrogen and progesterone fluctuate, muscle mass starts to decline, and we may find ourselves gaining weight even when our habits haven’t changed.

The classic high-fat keto plan often backfires here—stalling weight loss or even causing weight gain, especially if we’re not paying attention to calories or protein.

The Midlife Macro Method shifts the focus:

• Less dietary fat, but NOT low fat, so your body taps into stored body fat more effectively, but not so low fat that you’re starving and then inevitably days following consuming more.
• More protein, which helps build and preserve lean muscle, supports metabolism, and keeps cravings in check.
• A structured weekly rhythm, including a maintenance day, to support metabolism and long-term fat loss without burnout.

The Midlife Macro Method is about balance, strategy, and sustainability. It honors the way your body works now—not how it worked in your 20s. If classic keto has stalled out or left you frustrated, this approach may be exactly the shift you need.

This method is rooted in clinical nutrition, real-life experience with my clients, and my own midlife journey. It’s not just about weight loss—it’s about energy, resilience, and showing up fully in this powerful season of life. 

Many women unknowingly eat too little protein when trying to lose weight, which can lead to muscle loss and a slowed metabolism.

Clinical research shows that eating higher protein (~1.2–1.6 g/kg of body weight) during a calorie deficit preserves significantly more muscle than standard protein intakes (~0.8 g/kg), especially in midlife and older adults.

For example, in one study, postmenopausal women who consumed 1.2 g/kg of protein lost the same amount of weight as those eating 0.8 g/kg—but retained twice as much muscle.

This matters because muscle is metabolically active tissue. Losing it during weight loss makes long-term maintenance harder and increases the risk of weight regain. A high-protein approach improves body composition by increasing the percentage of fat lost versus muscle.

It also supports greater resting energy expenditure (the calories you burn at rest), improves strength and function, and helps maintain a healthy metabolic rate—all of which are crucial for sustainable fat loss in midlife.

• Protein needs increase in midlife due to age-related muscle loss and anabolic resistance.
• Eating 1.2–1.6 g/kg/day of protein helps preserve lean body mass during weight loss.
• Protein is the most satiating macronutrient, reducing hunger and cravings.
• Moderate healthy fats (not low fat!) help regulate hormones and blood sugar.
• This macro balance supports stable energy, better sleep, and more consistent fat loss in perimenopause and beyond.

For me, at 53 and 132 pounds, my target grams of protein would be 72 grams, but often I eat even more than that on a daily basis.

My high protein diet is more like 100 or more grams of protein per day and my body is thriving, my insulin levels are balanced, my brain function is incredible and my thyroid health conditions have also improved with this approach!

Hormonal Balance  

During perimenopause, fluctuating hormone levels can significantly impact weight and overall health.

Understanding how hormonal changes affect the body can empower women to make informed choices for managing their well-being. Maintaining hormonal balance is crucial for achieving weight loss and enhancing quality of life.  

Most Important Things You Should Know  

Role of Estrogen: Estrogen depletion affects fat distribution, leading to increased belly fat storage around the abdomen. Strengthening muscles and maintaining a healthy diet can help counteract these effects. 

Hormonal therapy options should also be discussed with healthcare providers for personalized recommendations.

Impact of Cortisol: Elevated cortisol from stress can hinder weight loss and promote cravings for high-calorie foods. Employing stress-reduction techniques such as mindfulness, meditation, or breathing exercises can help lower cortisol levels. 

A consistent practice to manage stress can even aid in achieving fitness goals. This is a topic covered often inside the sugarfreemom tribe community. My weekly live coaching calls are full of ways to regulate your nervous system to support stress management. 

Thyroid Function: A well-functioning thyroid regulates metabolism and energy levels; dysfunction may contribute to weight gain. Regular check-ups and monitoring thyroid hormones with your healthcare provider can help identify issues early.

I also had to make changes to my own medication for hypothyroid because it just wasn’t working anymore. Addressing thyroid health with the right interventions supports effective metabolism.

Importance of Progesterone: Adequate progesterone levels contribute to sleep quality and mood stability. Explore natural methods to foster progesterone balance through lifestyle factors such as maintaining a healthy weight and reducing stress. 

Diet’s Impact on Hormones: Food choices significantly influence hormonal balance, where nutrient-dense foods can aid in stabilizing hormones. Focus on consuming a variety of whole foods rich in vitamins and minerals to support overall health.

Why Animal Protein May Be Superior

When it comes to meeting protein needs in midlife, animal protein sources are often more effective than plant-based proteins—especially for preserving muscle while losing fat.

Animal proteins like eggs, poultry, fish, beef, and dairy are naturally complete proteins, meaning they contain all nine essential amino acids in the right ratios to support muscle protein synthesis. 

They’re also rich in leucine, a key amino acid that triggers muscle building, which is especially important as we age and our bodies become less responsive to protein intake (a phenomenon called anabolic resistance).

Animal proteins are also more bioavailable and easier to digest, meaning your body can absorb and use them more efficiently than most plant proteins. 

While plant-based proteins can work with careful planning and combining, animal proteins provide a more powerful, convenient, and nutrient-dense foundation—making them my personal go-to for my Midlife Macro Method and the results I’ve achieved with it.

Why High‑Protein + Moderate‑Fat Works in Midlife Weight Loss

In midlife, a higher-protein, moderate-fat approach becomes especially effective for fat loss and body composition. As we age, our bodies naturally lose muscle and become less efficient at synthesizing new muscle tissue—a condition called anabolic resistance. 

Higher protein intake (at least 1.2 grams per kilogram of body weight) helps overcome this by stimulating muscle protein synthesis, preserving lean mass, and supporting a healthy metabolism.

In addition, protein is the most satiating macronutrient, which helps regulate appetite and reduce cravings—particularly important during hormonal fluctuations common in perimenopause and menopause.

While high protein is essential for preserving muscle and promoting fat loss in midlife, moderate fat intake plays a crucial role in supporting hormonal balance, satiety, and nutrient absorption. 

As estrogen declines during perimenopause and menopause, women often experience disruptions in insulin sensitivity, mood, and appetite regulation. Including moderate amounts of healthy fats—such as olive oil, avocado, nuts, seeds, and fatty fish—can help stabilize blood sugar levels, reduce inflammation, and support the production of key hormones like progesterone and estrogen.

Unlike low-fat diets that often leave women hungry and hormonally depleted, a moderate-fat approach provides steady energy and helps curb cravings. When combined with a high-protein foundation, this balance keeps you satisfied, nourished, and metabolically supported—making sustainable fat loss more achievable in midlife.

For women in midlife, this strategy supports not just fat loss, but also strength, stamina, and overall wellness. My next book coming out in the fall, Good Better Best has meal plans that are tailored for the MMM™ with moderate fat, higher protein, freezer meals and batch cooking made easy!

Targeted Supplements to Support Midlife  

Targeted supplementation can complement dietary efforts by filling micronutrient gaps, supporting metabolic function, and optimizing recovery processes specific to midlife physiology when carefully selected and integrated.  

Natural supplements can play a role in supporting health during perimenopause. Understanding which supplements are effective and safe empowers informed decisions about supplement use.  

Omega-3 Fatty Acids Support Inflammation Control: Omega-3 supplements can support cardiovascular health and reduce inflammation while also offering benefits for mood stabilization. Incorporate fatty fish in your diet and use high-quality fish oil supplements to achieve the desired intake. This dual benefit supports overall well-being and enhances the weight loss journey.

Magnesium Supports Energy Metabolism and Sleep Quality: Magnesium contributes to muscle function, mood regulation, and hormonal health, making it an essential mineral for women during perimenopause. I use Relax & Regulate nightly!

Vitamin D for Bone Health and Is Often Deficient During Midlife: Adequate vitamin D levels are critical for bone health, especially as bone density often diminishes during hormonal changes. Ensure sufficient intake through lifestyle changes, such as sun exposure and diet, alongside evaluating supplementation if needed. I use this Vitamin D with K2.

Probiotics for Gut Health: Probiotics can help maintain gut health and support immune function, which may be impacted during perimenopause. Regularly consuming probiotic-rich foods or supplements promotes a balanced gut flora, aiding digestion and enhancing nutrient absorption.

Protein Supplements Facilitate Adequate Intake: Grass Fed Whey can efficiently boost protein without excessive calories or preparation time.

The MMM™ Growth Hacks  

1. Prioritize Lean Animal Proteins: Include options like chicken, turkey, fish, and lean beef for nutrient density and digestibility.
2. Include Protein at Every Meal: Distribute intake evenly to maintain anabolism and reduce catabolism during intermittent fasting periods.
3. Incorporate Protein Supplements: Use whey and collagen to conveniently meet daily targets, especially post-exercise.
4. Monitor Protein Timing: Aim for 30-60 grams spaced across 2-3 meals for effective muscle protein synthesis stimulation.
5. Maintain Hydration: Adequate water intake is critical to support metabolism and kidney function with increased protein consumption. I also use electrolytes.
6. Incorporate Fatty Fish: Include salmon, mackerel, and sardines twice weekly to boost omega-3 intake and anti-inflammatory support.
7. Use Extra Virgin Olive Oil: Rich in monounsaturated fats, it improves lipid profiles and flavor enhancement.
8. Snack on Nuts and Seeds: Provide nutrient dense, satiating fat sources helpful in controlling appetite.
9. Include Avocados: Their unique fat profile and fiber increase satiety and nutrient absorption.
10. Limit Processed Foods High in Unhealthy Fats: Minimize fast food, baked goods, and packaged snacks that contain trans fats and excess omega-6 fatty acids.

Consistency and Community 

When it comes to weight loss in midlife, consistency and community are everything. The truth is, we don’t just need a plan — we need people.

Having like-minded women around you who understand your goals and support your journey makes all the difference in creating habits that actually stick, especially during perimenopause and menopause.

Support Makes the Journey Easier

Whether it’s family, friends, or a community like this one, support helps you stay accountable, motivated, and connected. You don’t have to do this alone. Sharing your journey with others brings encouragement, accountability, and a whole lot more joy.

That’s exactly why I created the SugarFreeMom Tribe Community. Yes, I share recipes, but this space is about so much more. I’m also a Nutritional Therapy Practitioner, keto coach, sugar detox expert, course creator, author, and life coach.

I offer weekly live coaching calls where we dive into mindset, habits, lifestyle strategies, emotional eating, monthly challenges, and more — because this work goes far beyond what’s on your plate. You can learn more here about my course, MMM and Midlife Macro Meal Plans.

Midlife Macros Method™ (MMM™). 

Research References

The Importance of Nutrition in Menopause and Perimenopause— A Review

Nutrition in Menopausal Women: A Narrative Review

Essential Vitamins and Supplements to Balance Hormones

An Anti-Inflammatory Diet and Its Potential Benefit for Individuals with Mental Disorders and Neurodegenerative Diseases—A Narrative Review

Protein Intake and Energy Expenditure During Weight Loss Maintenance. PMID: 23446962

Whey Protein Preserves Muscle Mass in Postmenopausal Women During Weight Loss. PMID: 29687650

Protein Intake in Older Adults to Optimize Health Outcomes. PMCID: PMC6521917

Meta-Analysis: High-Protein Diets and Body Composition. PMCID: PMC7539343

High-Protein Diet Counters Adaptive Thermogenesis After Weight Loss. PMID: 31754687

Review by Functional Registered Dietician, Ali Miller, RD.

The post The Midlife Macro Method™: How I Lost 14 Pounds Naturally appeared first on Sugar-Free Mom.

LOW CARB KETO FASTING MEAL PLANS

Have you ever heard someone say they have finally found food freedom? Maybe you haven’t. Maybe you have no idea what that even means. Maybe you have it and are truly living your best life.

Whichever the case may be, food freedom is when you can finally be free of the bonds that food may hold on you. Certain foods can be addictive. I was addicted to sugar.

My story to sugar freedom goes way back many many years ago now. But even having sugar freedom, I was still suffering from bondage to carbs. I didn’t realize how much I was needing/wanting/eating until I went keto. 

Being on the keto diet has helped me in so many ways. I wrote this post about the differences of Low Carb versus Keto for those of you who may not still understand the differences.

It’s been one of the best things I could have done and I highly recommend that if you are still struggling with certain foods that have a strong hold over you, start the keto diet.

It’s not as hard as you think and in fact my meal plans can help you if you have no idea where to begin.

If you need a little help getting started with keto, I’ve got a Free Basics Keto course that takes just 15 minutes.

If you’d like to learn how to detox from sugar, I can help with my 5 day Sugar detox Challenge to help you get started! 

All my meal plans are low carb and keto. You can now choose the low carb option which allows up to 40 net carbs per day or the keto option which is no more than 20 net carbs per day.

We also now have a keto with intermittent fasting option with 2 meals a day and no more than 20 total carbs per day. If you enjoy my recipes, you will enjoy the meal plans.

My hope is that you will be encouraged, have less stress because all the work is planned out for you and you will be able to enjoy food freedom as well.

Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!

Low Carb Keto Bacon Cheeseburger Calzone

This Easy Low Carb Keto Fat Head Bacon Cheeseburger Calzone is grain free, gluten free and almond flour free as well! This keto calzone dough can also be used for making a low carb pizza crust!

Crock Pot Turkey Meatballs Stuffed with Cheese

Crock Pot Cheese Stuffed Turkey Meatballs in homemade marinara sauce is a family favorite in my house and perfect for a busy school night dinner! These are made grain free, low carb, keto, and gluten free!

Garlic Lemon Chicken Drumsticks

Garlic Lemon Chicken Drumsticks are tasty and quick for a weeknight family dinner!

Sugar-Free Caramel Macchiato Popsicles

These Fantastic Sugar-Free Caramel Macchiato Popsicles are a Coffee Lovers Frozen Dream!

Keto Salted Butterscotch Nut Clusters

These Easy Keto Salted Butterscotch Caramel Nut Clusters are the best holiday treat for any party! Keto, Low Carb, Gluten Free, Sugar Free and no baking required!

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.

Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day. 
2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.

LEARN MORE ABOUT OUR LOW CARB OR KETO MEAL PLAN MEMBERSHIP HERE!

Meal Plans Done for You!

If you’re not quite ready to join the meal plan membership, we also offer already done for you meal plans!

We have a 7 day Low Carb Keto Meal Plan that includes macros and shopping list.

Here’s our newest meal plan which is 14 days Dairy Free Low Carb Keto Meal Plan with all macros and shopping lists.

We have a 21 day Keto Low Carb Meal Plan that includes all macros and shopping lists.

Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.

The post Low Carb Keto Intermittent Fasting Meal Plan week 28 appeared first on Sugar-Free Mom.

​

Father’s Day Dinner Ideas

I don’t know about the men in your life but an easy way to please my hubby is through great recipes that taste like the best comfort food he’s eaten.  No man will feel at all deprived on this special day with these low-carb Father’s day recipes that are all keto-friendly recipes as well. 

Dad’s day should include some of his favorite dishes but don’t have to be high carb to be incredible decadent and crave-able! The best part about all these main course meals that require total time of less than 30 minutes to make and cook so you can enjoy the Fathers day with them!

Though these simple recipes below are main dish recipes, we’ve got some amazing side dishes here in this list.

If you’re looking for sweet treats or even a special breakfast, this coffee cake or cinnamon rolls will be just the thing! Here are a few more Father’s day breakfast ideas he will love! 

Best Low Carb Sausage Cheese Calzone

This amazing keto fathead dough is almond flour free and makes the best low carb calzone that’s stuffed with breakfast sausage cheese and egg! 

High Protein Low Carb Keto Chicken Alfredo Lasagna

This easy high protein keto chicken Alfredo lasagna will please the whole family and has just 3.9 g net carbs for a nice large serving that is incredibly satisfying! Just 8 simple ingredients to make this tasty keto lasagna recipe!

Low Carb Keto Italian Braciole (Stuffed Beef Rolls)

This keto Italian Braciole recipe is perfect Italian food for a special occasion holiday! It’s essentially a stuffed flank steak with Sicilian flavors and easier to make than you think!

Keto Pork Tenderloin with Macadamia Cauliflower Mash

Keto Bacon Cheddar Stuffed Air Fryer Burgers

A delicious, bacon cheddar stuffed air fryer burger made in under 30 minutes!

Sheet Pan Shrimp with Crispy Pepperoni

An absolute taste bomb of a recipe that is rich in flavor yet super low in carbs! This Keto Sheet Pan Shrimp with Crispy Pepperoni incredibly easy to make and fuss free.

Keto Creamy Chicken and Mushroom Casserole

Keto Chicken Mushroom Casserole is a perfect low carb meal made quickly and easily in one pan! 

Keto Melty Single-Serve Crustless Pizza 

All the things you love about pizza, but without the crust! These easy keto single serve crustless pizzas are perfect with just 4 carbs per pizza!

Low Carb Chicken Chorizo Meatballs

These low carb Chicken and Chorizo Meatballs are the best meatballs ever! The flavor is incredible and they’re so easy to make. It’s a keto dinner the whole family will enjoy. Serve with your favorite keto veggies, cauliflower rice or zucchini noodles.

BBQ Chicken Wings

​Keto Sticky BBQ Chicken Wings are the perfect summer entree to enjoy with a crowd!

Low Carb Keto Sheet Pan Chicken Crack Slaw

This is the easiest method for making a quick low carb crack slaw using a simple sheet pan and ready in less than 30 minutes!

Keto Shrimp Cakes

These easy keto shrimp cakes are a fantastic, quick meal that is perfectly- pick-up-able! They are paleo, keto, nut free, gluten free and low carb!

Keto Skillet Chicken Parmesan

This tasty dish for my Easy Low Carb Keto Skillet Chicken Parmesan is made in one pan and in 30 minutes! It’s a nut free, keto, low carb chicken parmesan that is as good as grandma’s! 

Keto Garlic Butter Steak Bites

Easy recipe for keto garlic butter juicy steak bites, that are juicy, tender with an amazing crust using a cast iron skillet and ready in just 10 minutes! 

Italian Melt Roasted Cauliflower Steaks

If you love all the flavors of a good Italian melt, but want a low carb, no bread version, these Italian Melt Roasted Cauliflower Steaks are a great alternative.

Quick Keto Teriyaki Chicken

This quick keto Teriyaki chicken recipe can be made in 15 minutes! It’s gluten free, dairy free, low carb, keto and tastes better than take out!

Low Carb Keto General Tso Chicken

Do you love General Tso Chicken but don’t want all the high carb flour coating or added sugar filled sauce? This keto version tastes like Chinese takeout but is a healthy, low carb, sugar free and sweetener free recipe. Just 3 g net carbs.

Quick Keto Italian Sausage Zucchini Skillet 

This quick and easy family-friendly keto meal is made with just 8 ingredients and takes less then 30 minutes from start to finish! 

Low Carb Keto Chicken Piccata

This low carb keto chicken piccata recipe is just as fabulous as any higher carb chicken piccata you’ve ever had! It’s gluten free, keto, nut free and the incredible flavors create a burst of joy in your mouth! 

Keto Salisbury Steak with Onion Gravy

Tender Keto Salisbury Steak with Onion gravy served over creamy mashed cauliflower makes for a delicious low carb comfort meal all will enjoy! 

Keto Sheet Pan Chicken Fajitas

These easy chicken fajitas take very little time to prep and bake all together on a sheet pan, making clean up so easy! 

Quick Keto Skillet Lasagna

A breezy and easy dish, full of all of the familiar great tastes of a traditional lasagna…in a fraction of the time and with a fraction of the carbs.

Keto Coconut Shrimp 

This Keto Coconut Fried Shrimp recipe will hit all the right notes in your mouth! It’s a tasty finger food appetizer or entree to serve to even the non low-carb family and friends!

Low Carb Lemon Chicken Piccata Meatballs

When you’re looking for a quick and easy, low carb dinner you can get on the table for the family in under 30 minutes, these lemon chicken piccata meatballs should be on the menu!

Keto Spicy Beef Lettuce Wraps

These easy keto recipe for spicy beef lettuce wraps with fresh veggies are perfect for a fast and delicious dinner! 

Easy Low Carb Chicken Parmesan

This Easy Low Carb Chicken Parmesan will be requested by your family on a weekly basis!

Keto Air Fryer Salmon

This easy keto air fryer salmon recipe is a quick low-carb, high protein easy dinner that can be ready in 15 minutes with a delicious zingy, sugar-free dressing and perfect served with a side of any low-carb vegetable you enjoy!

Low-Carb Lemon, Garlic and Herb Chicken Kebabs

This easy keto chicken kebab recipe can be grilled or made in the oven and is served with a luscious tzatziki sauce and low carb feta tomato salad for a perfect family friendly easy low-carb meal! 

Keto Sheet Pan Mini Meatloaves Dinner

This easy sheet pan low carb mini meatloaf dinner is a quick meal to get on the table in 30 minutes! 

Keto Chicken Burgers with Chipotle Mayo Slaw

These easy keto chicken burgers served with chipotle mayo slaw will satisfy that burger need without the need for a bun! 

Juicy Low-Carb Keto Dijon Chicken Thighs

If you’re looking for a great recipe that is quick and easy and high protein, our low-carb keto Dijon chicken thighs is a delicious recipe the whole family will love!

Low-Carb Keto Spicy Shrimp Tacos

This Keto Spicy Shrimp Taco recipe is a quick low carb meal that can be made in under 30 minutes! It’s fast, tasty, and a big hit with the whole family, keto or not! 

Keto Low Carb Cheeseburger Lettuce Wraps

This easy lettuce wrap burger recipe is the perfect way to enjoy a flavorful burger without needing low-carb rolls or making hamburger patties! If you’re on a keto diet or just want a low carb meal, these can fit nicely into your meal plans.

Bacon Cheeseburger Stuffed Zucchini Boats

This Bacon Cheeseburger Stuffed Keto Zucchini Boats recipe is the perfect low carb keto meal when craving a cheeseburger and you don’t want the high carbs, but it’s also a great way to use fresh zucchini on hand! Just 6 grams of net carbs!

Low Carb Keto Bacon Cheeseburger Calzone

This Easy Low Carb Keto Fat Head Bacon Cheeseburger Calzone is grain free, gluten free and almond flour free as well! This keto calzone dough can also be used for making a low carb pizza crust!

Oven Fried Salt and Vinegar Chicken Wings

Oven Fried Salt & Vinegar Chicken Wings are the ultimate finger food! The seasoning works best and has the most flavor after the wings have marinated and baked in the oven.

First published June 2023. Updated June 2025.

Happy Father’s Day!

The post Best Easy Low Carb Keto Father’s Day Dinner Recipes appeared first on Sugar-Free Mom.

Low Carb Keto Fasting Meal Plans

Something you may need or want while starting a keto or low carb diet, is a plan. A meal plan that tells you exactly what to eat and how much to eat, am I right?

Even if you aren’t new to this way of eating, sometimes having someone else make your meal plan for you, takes the stress out of the work.

Less having to think about what you’ll eat and more time for enjoying life. All you need to do is food shop and prep for the week ahead. Simple, easy and you will see results.

Meal planning is the best way to stay on track on your keto, low carb diet. It’s one of the best ways to stick to a budget because you’ll have a shopping list and you’ll stick to it each week knowing the fabulous recipes you will be making.

Knowing what you’re having for your low carb meals, helps keep impulse buying at bay. You won’t be tempted to drive through a fast food joint because you’ve got a plan.

Having a great keto meal plan will not only keep you on the health path you want to achieve, but with these low carb family friendly meals, the whole family will enjoy them as well.

Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!

Keto Cloud Bread Bagels (Dairy Free, Nut Free, Gluten Free)

Here are the Best Keto Bagels with just 87 calories, 1 total carb, 6 grams of protein and 7 grams of fat! Chewy in texture and dairy free, flour free, nut free and gluten free!

Low Carb Sweet and Sour Cocktail Meatballs

These Low Carb Sweet And Sour Cocktail Meatballs are the perfect solution for a fantastic and easy appetizer for your next holiday party! 

Low Carb Chicken Avocado Zucchini Roll Ups

Low Carb Chicken Avocado Zucchini Roll Ups are light on carbs, made mayo free and perfect summer finger food!

Low Carb Poblano Pork Burgers with Jalapeno Ailoli

These Low Carb Poblano Pork Burgers with Jalapeno Ailoli are the perfect grilling food for any cook out or party!

Easy Sugar Free Low Carb Keto Lemon Cheesecake Mousse

This Sugar Free Keto Lemon Cheesecake Mousse is a low carb elegant dessert for a weeknight treat or to serve to guests on a keto diet or not! Less than 2 g net carbs per serving!

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.

Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day. 
2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.

LEARN MORE ABOUT OUR LOW CARB OR KETO MEAL PLAN MEMBERSHIP HERE!

Meal Plans Done for You!

If you’re not quite ready to join the meal plan membership, we also offer already done for you meal plans!

We have a 7 day Low Carb Keto Meal Plan that includes macros and shopping list.

Here’s our newest meal plan which is 14 days Dairy Free Low Carb Keto Meal Plan with all macros and shopping lists.

We have a 21 day Keto Low Carb Meal Plan that includes all macros and shopping lists.

Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.

The post Low Carb Keto Intermittent Fasting Meal Plan week 22 appeared first on Sugar-Free Mom.

Traditional Slow Cooker Roast Beef

​Many slow cooker recipes that aren’t specifically for a low carb or keto diet can easily be made into a great recipe for this lifestyle by swapping out the typical ingredients like sugar, brown sugar, soy sauce, maple syrup or balsamic glaze. 

​Slow cooking any cut of beef for a long cooking time, preferably 8-10 hours in a slow cooker is the way to getting a tender beef every time. Prep time for this tasty recipe is just about 15 minutes.

You could prepare this easy meal ahead of time the night before, place in the fridge and in the morning, set the slow cooker and go about your day. Less stress for mom and the whole family when dinner time is so easy.

​Our Balsamic Beef roast recipe uses a chuck beef roast but other cuts can also be used. All the nutritional information is located at the bottom of this page on the printable recipe card. 

What is White Balsamic?

I’m using white or golden balsamic in this recipe because I like the subtle flavor, not as strong as regular balsamic and it also has less natural occurring sugar in it.

You can use either in this easy chuck roast recipe. If you can’t find white balsamic vinegar you can use regular balsamic. I also like this organic golden balsamic from iherb.com. I found my white balsamic at Trader Joes.

Our Homeschool Story (Use the Jump to Recipe Button at top to skip)

Some people freak out when they hear I homeschool my kids and have been doing so since my oldest, now 14, was 4 years old. “Why?” some ask. “How?” some question.  “Oh goodness I could NEVER do what you do!” some exclaim.

Without question it isn’t easy and I often wonder myself how in the world I’ve been doing this for all these years when I had no desire or any idea I would continue into the high school years. My oldest just started 9th grade and I’m happy to report, all the work is really on him, not me at all. I always thought, “I’m not high school teacher material, my kids will need to go to high school ’cause I don’t want to teach them!” 

But things happen and change and you get to the point where resources available make homeschooling through high school so much easier than one would think.

For my teen, he has classes online as well as classes at our local co op each week. The skills he is learning about time management are quite impressive and something I never thought he’d get a handle on until college and having to work with a syllabus! He’s learning these skills now and I’m not having to nag him to get his work done. Point of the story, spending a little more money on online courses for high school has been the BEST investment and I’m grateful my hubby supported these choices.

Our reasons for homeschooling our kids are many, but when we began it was out of necessity. I was working as a teacher at our local middle skill teaching special education and my teen was in daycare. We did this for two agonizing years. His first year we dealt with numerous nights of coughing and sickness and a doctor telling me he was bound to get sick because he was in daycare, just deal with it. 

We finally sought a different doctor who helped us determine it was due to allergens and ultimately acid reflux, asthma and bronchitis more times than I can count. By the second year we discovered he was getting bit and bullied at daycare and then had pneumonia. It was a torturous 2 years to say the least. I was a pretty sad and distraught mother and having a second baby by the time my oldest was 3.

We decided to take a leap of faith and have me not return to teaching but instead tutor privately. It was a huge cut in our salary because at the time I was making more income than my husband. Best decision though we ever made. When my oldest turned 4 I saw no reason to make him go to preschool when I could do the same for him at home and I was so scarred from all the trauma and sickness for him, I just honestly couldn’t send him to school.

And that is how it all began! Each year I said, “he doesn’t need to go to Kindergarten, I can do that!”, then it was first grade, then second and so on. We took it year by year and now well, guess you could say we are quite invested and wouldn’t have it any other way!

Homeschooling three kids, one in 6th and one also in 4th, is a bit more challenging than just one when we started.  But like I said, now that the oldest is in high school, my part is really just as a facilitator and I can’t say I mind that, not one bit. 

Can I make this in the Instant Pot?

Yes if you prefer to make this in an instant pot or pressure cooker, no problem. Directions are provided on the recipe card below. 

What to Serve with Slow Cooker Balsamic Roast Beef

​Mock Mashed Potatoes

Roasted Garlic Parmesan Cauliflower Rice

Loaded Mashed Cauliflower

Broccoli Salad

Mock Potato salad

More Keto Low Carb Easy Crock Pot Recipes

I’m in love with this recipe I’m sharing today as it was adapted from my very popular crock pot balsamic chicken thigh recipe.

There’s really no way  one could mess up this deliciousness because with the crock pot, just like homeschooling my high schooler, you are just the facilitator, letting IT do all the work for you!

​Slow Cooker Cheesy Turkey Meatballs

Slow cooker Pork Tenderloin

Slow Cooker BBQ Pulled Chicken

Slow Cooker Chicken Tacos

Slow Cooker Balsamic Pot Roast Beef

Print

Crock Pot Balsamic Roast Beef

Prep Time 15 minutes minutes

Cook Time 5 hours hours

Total Time 5 hours hours 15 minutes minutes

Servings 12 servings

Calories 308kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 4 pounds beef chuck roast boneless or rump roast

Dry Rub

• 2 teaspoons dried onion
• 2 teaspoons dried basil
• 1/4 teaspoon red pepper flakes
• 1/4 teaspoon black pepper
• 1/2 teaspoon sea salt

Sauce

• 2 tablespoons olive oil
• 4 teaspoons minced garlic cloves
• 1 cup beef broth or bone broth or beef stock
• 1/4 cup balsamic vinegar
• 1/4 cup white balsamic vinegar or regular balsamic
• 1/4 teaspoon red pepper flakes
• 1/4 tsp glucomannan to thicken gravy

Instructions

Slow Cooker Instructions

• Place the roast in the crock pot.
• In a small bowl combine together the 6 dry ingredients for the dry rub.
• Coat roast all over with the dry rub mixture.
• Heat the oil and garlic in a large skillet and cook until garlic is fragrant.
• Add the roast and brown on each side over medium heat.
• Once browned place back into the crock pot.
• Whisk the broth, vinegar, red pepper in small bowl then de-glaze the skillet used and pour the balsamic gravy sauce over the roast.
• Cover and cook on high 5 hours or low for 10.
• Shred meat with two forks and keep warm until ready to serve. You can take these cooking juices from the slow cooker and make a thicker sauce by adding some glucomannan to the juices.

  Remove the liquids from the slow cooker into a small sauce pan over medium heat. Whisk 1/4 teaspoon of glucoamman and stir over medium high heat until the savory sauce thickens, about 3-4 minutes. 

Instant Pot Instructions

• Combine dry ingredients for the dry rub and coat roast. 
• Add oil to the Instant Pot. Set to Sauté, high and sear the meat for 3 minutes. Add the garlic for 1  minute and cook until the meat is seared on all sides.
• Whisk broth, vinegar and pepper into the pot.
• Set the Instant Pot to pressure cook, high for 75 mins. Allow to slow release for 10 minutes.
• Remove the meat using a slotted spoon. Pull the meat apart with a fork so it shreds. It should be so tender it will do this easily.
• Option to set the Instant Pot to sauté again and cook down the gravy to thicken. Option to add a little, about 1/4 tsp, glucomannan if you like a thicker gravy.

Storage

• Store any leftovers in an airtight container in the fridge for up to 5 days. This is the perfect dish for a freezer meal as well. Freeze for up to 3 months. 

Notes

2 g net carbs per serving

This recipe was first published in Sept 2014.

Nutrition

Serving: 5ounces | Calories: 308kcal | Carbohydrates: 3g | Protein: 30g | Fat: 20g | Saturated Fat: 8g | Cholesterol: 104mg | Sodium: 260mg | Potassium: 576mg | Fiber: 1g | Sugar: 2g | Vitamin A: 32IU | Vitamin C: 1mg | Calcium: 36mg | Iron: 3mg

The post Slow Cooker Low Carb Keto Balsamic Roast Beef Recipe appeared first on Sugar-Free Mom.

Keto Irish Soda Bread Recipe

Traditional Bread is made with white all purpose flour or whole wheat flour, buttermilk and baking soda which acts as it’s leavening agent. Obviously making a healthier gluten free bread recipe does require a change in the typical ingredients like the choice of flour. 

But capturing that texture in a keto bread was what I was going for in this recipe for traditional soda bread with a rustic texture and I’ve got a pretty good feeling you’re going to love it as well!

Carbs in traditional Irish Soda Bread

According to the app I use, Cronometer, one slice or 60 grams has 31.6 grams of carbs and that is really too high in carbs for anyone on a ketogenic diet or low carb diet because it will spike ones blood sugar and could cause cravings. 

Our low carb keto-friendly recipe has 7 total grams of carbs and had 4 grams of dietary fiber so it’s 3 g net carbs. All nutritional information is on the printable recipe card at the bottom of this page. 

Quick Bread Recipe

While my choice of ingredients of this simple quick bread as muffins might be quite unique, they work well together and form a delicious batter that creates a pretty terrific little biscuit.

Even if you’re not on a low carb diet or keto diet, this keto soda bread recipe is a tree nut allergy friendly keto version that’s a perfect choice for anyone with food allergies to tree nut allergies, and gluten allergies. 

Even if you’re not Irish or celebrate st. Patrick’s day with the traditional Corned Beef and Cabbage, these biscuits will be ones you might enjoy any time of year.

I adapted my recipe slightly from my orginial grain free keto Irish Soda Bread which is fantastic as well. But for these little biscuits I wanted a little bit of a lighter texture than the dense bread provides.

Currants or Raisins

You can choose to add currants or raisins, my family loved the currants in these, but honestly you can hardly taste a difference in my opinion. Currants are a little bit smaller and drier than raisins.

My family made lots of positive comments while enjoying these muffins for breakfast, toasted with a little butter. No need to wait until St. Paddy’s day comes around to make a fabulous muffin!

The nutrition info in the recipe card below does not include using raisins. But I’ve also included in the Notes section in the recipe card, the nutritional information if you do include raisins.

What to Serve with Keto Irish Soda Bread Muffins

Hearty soups to enjoy this low carb bread recipe today would be my unstuffed cabbage roll soup or this slow cooker cabbage soup with sausage.

You also might like to enjoy any of these St.Patrick’s Day Low-Carb Recipes:

Reuben Calzone

Corned Beef & Cabbage

Reuben Style Pastrami Meatballs Casserole

If you want to make this into a larger bread you can use my original Irish Soda Bread loaf and cook in a nicely greased cast iron skillet. 

Easy Low Carb Keto Nut Free Irish Soda Bread Muffin

Print

Low Carb (Nut Free) Irish Soda Bread Muffins

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Servings 12

Calories 188kcal

Ingredients

• 2 cups sunflower seeds raw, unsalted or store bought sunflower seed flour 
• 1/2 cup ground flaxseed
• 2 tablespoons coconut flour
• 1/4 cup Monk Fruit Allulose sweetener granulated
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 tablespoons butter cold, unsalted or coconut oil
• 2 eggs
• 1/4 cup unsweetened coconut milk (or or unsweetened almond milk or heavy cream or buttermilk)
• 1/4 cup raisins (or currants)  optional

Instructions

• Preheat oven to 350 degrees.
• Grind the sunflower seeds in a food processor.
• Add the dry ingredients; flaxseed, coconut flour, sweetener, baking powder and salt to the ground sunflower seeds.
• Pulse in the butter.
• Add in the wet ingredients; eggs and coconut milk.
• Remove dough and transfer to a bowl.
• Mix in raisins or currants if using.
• Grease a muffin pan or use cupcake liners.
• Bake for 20 minutes.
• Reduce the temperature to 325 and bake another 5-10 minutes or until golden brown on top and toothpick in center comes out clean.
• Allow to cool, approximately 10 minutes, then remove from the muffin pan before serving.  Use a sharp knife and spread on some butter.
• Storage: Place leftovers in an airtight container at room temperature for up to 2 days or refrigerate for up to 4 days or freeze for 2 months. 

Video

Notes

Here’s the nutrition info if you use raisins: Serving: 1muffin | Calories: 207kcal | Carbohydrates: 9g | Protein: 7g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 32mg | Sodium: 131mg | Potassium: 260mg | Fiber: 4g | Sugar: 1g | Vitamin A: 109IU | Vitamin C: 1mg | Calcium: 53mg | Iron: 2mg

5 grams of net carbs per muffin that is including raisins. 

No raisins is included in the nutrition info below. 

If you don’t have nut allergies like our family, try using the same amount of almond flour in place of the sunflower seeds. Also replace the baking powder with baking soda. Please come back and let me know if you made those substitutions and how they turned out.

This recipe was first published in March 2017.

Midlife Macro Approved

Nutrition

Serving: 1muffin | Calories: 188kcal | Carbohydrates: 7g | Protein: 8g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 32mg | Sodium: 126mg | Potassium: 91mg | Fiber: 4g | Sugar: 0.3g | Vitamin A: 98IU | Vitamin C: 0.1mg | Calcium: 34mg | Iron: 0.3mg

The post Easy Low Carb Keto Nut Free Irish Soda Bread Muffins appeared first on Sugar-Free Mom.

Low Carb Keto Fasting Meal Plans

Is your New Year’s resolution to do more meal planning?

If so, have you discovered it can get challenging when family activities or unexpected trips to the doctor happen.

I’ve been there and know all too well how difficult it can be to get dinner on the table each night, especially if you and your spouse are running kids around to different locations.

Having a dinner meal plan ready to go on the weekend for the week ahead, not only makes food shopping easier and quicker, it just leaves you more time to breathe when you know what’s for dinner.

If you’re working on sticking to your low carb and/or ketogenic diet, meal planning is key to staying on track.

That’s why I’m so happy to be able to offer this meal planning option on my website. All my recipes are low carb, keto and picky family approved.

You get a breakfast, lunch and dinner meal plan with optional snacks for the week ahead!  Shopping list is of course included.

There options below for keto, low carb or keto with intermittent fasting.

Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!

Keto Omelette Roll Ups

These Keto Omelette roll ups will be an upgrade to your basic egg recipes!

Sugar-Free Paleo Maple Tea Donuts

These scrumptious Sugar-Free Paleo Maple Tea Donuts are nut free, dairy free, gluten free, grain free and even keto and low carb! 

Char Grilled Avocado with Creamy Herb Dressing

Char Grilled Avocado with a Creamy Herb Dressing is a perfect, easy, keto friendly, low carb, gluten free meal, side or appetizer!

Gluten Free Low Carb Keto French Onion Meatballs

These tasty keto meatballs have all the flavors of French Onion soup packed in a perfect sized meatball! They are gluten free, grain free, low carb and perfect for a family meal!

Sugar-Free No Bake Key Lime Pie Bars

Sugar-Free Key Lime Pie Bars require no baking and are keto, low carb, gluten free and tree nut free! Easy and fabulous refreshing dessert!

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.

Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day. 
2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.

LEARN MORE ABOUT OUR LOW CARB OR KETO MEAL PLAN MEMBERSHIP HERE!

Meal Plans Done for You!

If you’re not quite ready to join the meal plan membership, we also offer already done for you meal plans!

We have a 5 day Low Carb Keto Meal Plan that includes macros and shopping list.

We have a 21 day Keto Low Carb Meal Plan that includes all macros and shopping lists.

Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.

The post Low Carb Keto Intermittent Fasting Meal Plan week 2 appeared first on Sugar-Free Mom.

Keto Cottage Cheese Biscuits

After my keto cheese biscuit recipe went viral using cottage cheese and mozzarella cheese, I knew I needed to create another option for individual biscuits for a smaller batch than 6.

Whether you cheddar cheese or another cheese like Pepper Jack or Colby Jack, these cheesy keto biscuits will win the whole family over, even those not following a keto diet or low-carb diet. 

Please do not swap out the cottage cheese in these cheesy biscuits because it is what gives this keto biscuit recipe a true crumbly, crusty texture like a traditional biscuit made with all purpose flour!

Cottage cheese has a high amount of protein so the only swap you could make is with ricotta cheese as it has almost the same amount of protein, but will increase the total carbs and fat.

My favorite brand of cottage cheese is the Lactaid and Green Valley brands which are both lactose free. Daisy cottage cheese is also a great brand and Good Culture, if you don’t need lactose free. 

I do not recommend swapping cottage cheese with cream cheese or sour cream.  

Can I swap coconut flour?

​I do not recommend swapping the coconut flour with almond flour because 1/4 cup coconut flour is equal to about 1 cup almond flour.

That being said, you could do it but I haven’t tested it myself and can’t say you will get the same best results for a great texture like a traditional good biscuit made with regular flour. 

Air Fryer Biscuits

​I have a fathead rolls recipe for cheesy easy keto biscuits that is also a wonderful recipe, but the rolls are smaller in size and make quite a few to fit into the air fryer basket. 

​Just 6 simple ingredients and portions are smaller than my original keto cottage cheese biscuits. Feel free to double ingredients to make 6 instead of 3. All nutritional information is in the printable recipe card at the bottom of this post. 

​Egg– at room temperature

Cottage Cheese, I use 4% milk fat and find it provides best results for a flaky biscuit. 

Cheddar cheese– you could use a block of cheddar cheese or use already shredded cheese

Coconut Flour– all keto flours are not created equal and coconut flour is not an easy one to swap. It’s so absorbent and you just use a lot less than other keto flours. 

Baking powder– be sure it’s fresh as possible so you can get that rise and airy texture. 

Salt– I only used salt unlike my original keto cottage cheese biscuits that also include garlic powder and onion powder. I decided to keep them out of this recipe but you can add back if you prefer. 

Low Carb Cheddar Biscuits

These easy keto cheddar biscuits taste like a copycat recipe for a Red Lobster Cheddar Bay Biscuit. Buttery flavor, cheesy flavor, but no guilt with these keto cheddar bay biscuits!

Easy Keto Recipes

These delicious keto cheddar biscuits are a perfect recipe to enjoy with creamy soups or any main entree as a great side dish.

​Cream of Chicken Soup with Cabbage

Unstuffed Cabbage Roll Soup

Cottage Cheese Sheet Pan Lasagna

French Onion Meatballs

BBQ Pulled Chicken

Chicken Alfredo Lasagna

Cheeseburger Pie

More Air Fryer Recipes

The air fryer is a great idea to get a healthy protein on the table fast, vegetables for a side dish and even desserts!

​Air Fryer Salmon

Air Fryer Salt & Vinegar Wings

Air Fryer Cheddar Stuffed Burgers

Air Fryer Coconut Shrimp

Air Fryer Green Beans

Air Fryer Buffalo Cauliflower

Air Fryer Breaded Mushrooms

Air Fryer Mozzarella Sticks

Air Fryer Slice & Bake Lemon Cookies

Air Fryer Candied Pecans

Easy Air Fryer Keto Cottage Cheese Cheddar Biscuits

Print

Easy Air Fryer Keto Cottage Cheese Cheddar Biscuits

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 3 servings

Calories 196kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 large egg room temperature
• 1/4 cup cottage cheese  (I used 4%)
• 1/2 cup cheddar cheese shredded
• 1/4 cup coconut flour
• 1/2 tbsp baking powder
• 1/8 tsp salt
• 3 teaspoons butter divided (optional or use avocado or olive oil cooking spray)

Prefer to make in the oven, check this keto cottage cheese biscuit recipe.

Instructions

• Preheat air fryer to 350 degrees F. Add 1 teaspoon of butter to each 4 ounce ramekin and place into air fryer to preheat for 3 minutes.
• Place wet ingredients, egg, cottage cheese into a food processor and process until combined then add remaining dry ingredients, process again and it will form a wet dough.
• Use a 1/3 cup measuring cup to measure 3 mounds of dough. You could also use a large cookie scoop. Once oven is preheated, remove ramekins and place mounds in each. If you don't care about height and would rather use them like a sandwich, flatten down the shape of your biscuits. 
• Bake in a preheated air fryer for 10 minutes until golden brown. Remove and allow to cool for 5- 10 minutes. I topped with a pat of butter over each roll and added back to the oven to melt butter for just a minute or two.
• Store any leftover biscuits in an airtight container in the fridge for up to 3 days or freeze between pieces of parchment paper in a ziplock bag or freezer container for up to 3 months. Thaw before reheating. To reheat from fridge, warm in microwave for 30 seconds then slice and toast or simply warm in toaster oven at 325 degrees for 5 minutes. 

Notes

Just 2 g net carbs per biscuit

Nutrition

Serving: 1biscuit | Calories: 196kcal | Carbohydrates: 6g | Protein: 10g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 33mg | Sodium: 309mg | Potassium: 236mg | Fiber: 4g | Sugar: 1g | Vitamin A: 338IU | Calcium: 236mg | Iron: 0.2mg

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LOW CARB KETO INTERMITTENT FASTING MEAL PLANS

Meal planning doesn’t have to be a chore that you need to do weekly. Turn this job over to us and let us help you with one less thing you need to do. We choose meals that are all gluten free, low carb and keto and create the shopping list for you.

The best part is that if you aren’t crazy about one of the meals you can easily delete it and the shopping list will make those adjustments for you. It really doesn’t get any easier! You can also add anything onto the meal plan you like.

If you’re the type of person who just wants to be told what to eat to lose weight, I would recommend trying our keto and fasting meal plans got weight loss. If you are simply maintaining weight, the low carb meal plan is a great option.

What is even more amazing with our meal plan software is that each week, you can change which membership you prefer.

You can try them all! Just be sure to make those changes prior to Thursday of the week for the next weeks meal  plan. Happy Cooking!

Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!

Keto Crepes

How to Make Crepes that are Low Carb, Keto, Paleo, Nut Free and Perfect for Savory or Sweet fillings! These crepes are filled with a Creamy Sugar-Free Maple Cream that whips up easily in a blender.

Quick Keto Chicken Pho

This Keto Chicken Pho is a quick and delicious version that can easily be made at home on any weeknight!

Low Carb Sweet and Sour Cocktail Meatballs

These Low Carb Sweet And Sour Cocktail Meatballs are the perfect solution for a fantastic and easy appetizer for your next party! 

Easy Low Carb Cheesy Pizza Chicken Bake

Easy Low Carb Cheesy Pizza Chicken Bake is an easy weeknight meal that will please the whole family!

Keto Sugar Free Vanilla Ice Cream (NO CHURN)

You can make incredibly easy, creamy, sugar-free vanilla ice cream at home without an ice-cream maker! This no churn delicious keto vanilla ice cream will be soft and scoop-able right out of the freezer! Just 2 total carbs per serving! Perfect for those on a low carb diet or keto diet!

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.

Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day. 
2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.

LEARN MORE ABOUT OUR LOW CARB OR KETO MEAL PLAN MEMBERSHIP HERE!

Meal Plans Done for You!

If you’re not quite ready to join the meal plan membership, we also offer already done for you meal plans!

We have a 5 day Low Carb Keto Meal Plan that includes macros and shopping list.

We have a 21 day Keto Low Carb Meal Plan that includes all macros and shopping lists.

Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.

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