beverages, breakfast

Holy Macro!

If you have been doing Keto for very long, you know about macros. If you are new to keto then macros, is short for macronutrients. The primary macros that we track are the total fats consumed, the proteins consumed, and the net carbs. Net carbs are the total carbs minus fiber. If you want to try a free tracking program you can look for SENZA at the app store, I like how easy this one is to use. You might also want to invest in an inexpensive kitchen scale, just in the beginning (I will link one below). If you aren’t using a program to help you stay on track, then for weight loss a good rule of thumb is 75% of kcal of every meal should come from a fat source, 20% should be protein, and only 5% should come from a carbohydrate. Remember is you are choosing a complex carbohydrate (whole unprocessed food) you can subtract the fiber. Something else I learned recently is that when you cook some veggies, their carbohydrate count goes up slightly. Now, I am not all into the raw food movement (especially in light of recent e-coli in lettuce problems), but it is something to be aware of. Also, the ripeness of the veggie can also affect the carb content slightly. Think of fruit, the riper it is the sweeter it is. The main message I want to convey here though is due a method of keto that does not cause you stress. People lose weight and get healthy on the lazy man keto method (just choosing low-carb, high-fat options). No it won’t probably feel like the pounds are melting away, but as long as your weight is tracking down over-all, then you aren’t “messing up.” Also, if you stall, don’t get discouraged. Look at the things that can cause a potential stall. We aren’t all identical, so maybe you can’t do dairy at all. Maybe, you can only do a little. Maybe, you are eating more protein than you realize (the body can turn this into sugar if there isn’t enough fat to use ketones for fuel). You can always comment here, and I will happily be your cheerleader and do my best to give you ideas on what might be stalling you. There are many many really good keto bloggers out there, also Facebook support groups. Connecting with others is a great way to get support, help, and some great recipe and meal planning ideas!

I recently found out that my favorite electrolyte drink is becoming less affordable (guess you all like the brand I use too…lol). So, I did some searching and experimenting with some electrolyte drink replacement recipes and I will share that with you now.

I also, had a request to do a tree-nut and dairy free version of the hot cereal mix and granola cereal. So, I will post those today also.

Ketorade Concentrate
Prep Time
5 mins
Total Time
5 mins
Course: Drinks
Cuisine: Keto
Servings: 8 Servings
Calories: 4 kcal
  • 1 tsp apple cider vinegar
  • 1 tsp ascorbic acid
  • 1/2 tsp unrefined sea salt
  • 1/2 tsp salt substitute (potassium salt) I used Nu-salt
  • 1/4 cup lemon juice
  • 1/4 cup lime juice
  • 1/2 cup keto friendly sweetener use more or less to personal taste
  • water
  1. In a two quart pitcher mix all ingredients well and place in refrigerator to chill.  

  2. Fill a 16 oz. glass half full of concentrate and fill with water (you may adjust this ratio to your own personal taste preference).

Recipe Notes

total fat 0.02 g

net carbs 1.1 g

protein 0.06 g


Keto Tree-nut and Dairy Free Hot Cereal
Prep Time
10 mins
Total Time
10 mins
Course: Breakfast
Cuisine: Keto
Servings: 24 Servings
Calories: 209 kcal
  • 3 cups hemp hearts
  • 1 1/2 cup coconut flour
  • 3 cups unsweetened shredded coconut I like the macaroon coconut for this
  • 1 1/2 cups ground flax seeds
  • 1 1/2 cups chia seeds
  • 2 tsp cinnamon
  • 12 scoops keto friendly vanilla MCT powder sweetened with keto friendly sweetener, the one I use has stevia
  • 1 cup freeze dried berries optional
  • 1/2 cup pepitas (pumpkin seeds) optional
  1. In large bowl mix all ingredients well. Put in an airtight container and store in the refrigerator.

  2. To use mix, add 1/2 cup of cereal mix to 1/2 cup nut milk, heavy cream, or water and microwave on high for 2 mins. 

Recipe Notes

Serve with cream or nut milk. I like to add a Tbsp of butter to mine also.

total fat 37.9 g

net carbs 4.1 g

protein 6.0 g


Keto Tree-nut and Dairy Free Granola Cereal
Prep Time
10 mins
Cook Time
30 mins
dry time
8 hrs
Total Time
40 mins
Course: Breakfast
Cuisine: Keto
Servings: 24 Servings
Calories: 495 kcal
  • 2 cups unsweetened coconut I prefer flaked for this
  • 1 1/2 cups pepitas (pumpkin seeds) whole or chopped
  • 2 1/2 cups Keto Tree-nut Free Hot Cereal Mix see recipe in menu
  • 3 tsp baking powder
  • 1 cup coconut oil if not dairy free you can use butter
  • 1/4 cup keto friendly sweetener
  • 2 Tbsp cocoa powder or nibs
  • 6 eggs
  • 1 tsp vanilla
  • 1/2 cup berries optional
  1. Preheat oven to 350° F. Prepare 13X9 baking pan by coating with coconut spray or oil.

  2. In mixer bowl add all dry ingredients and mix well.

  3. Add eggs, coconut oil and vanilla and mix well. Will be thick like cookie dough

  4. Spread into prepared baking dish and bake for about 30 mins or until done in the middle.

  5. Cut into sections and crumble onto parchment paper lined dehydrator trays (I started using the parchment so the pieces don't fall through the trays). You can also dry on a parchment lined cookie sheet in your oven on low temperature (about 150° F.). Dry granola for 6-8 hours until dry and crumbly.

Recipe Notes

total fat 62.5 g

net carbs 5.2 g

protein 8.9 g