Keto Supplement MUST HAVES!

Switching to Keto is a huge life change! It requires determination and patience but it is so worth it! My goal every week is to give you the tools to make Keto Successful for you!

Some of the most useful tools in my Keto Toolbox are KETO SUPPLEMENTS! I've put together a list of my four favorite Keto Supplement that I can't live without. My four favorite Keto Supplements are all from Brands that I absolutely trust. They are made with Pure ingredients and designed with a Ketogenic Lifestyle in mind. 

Whether you are just starting Keto and looking for exogenous Ketones to help you sustain Ketosis or you are a Keto Vet looking to get more nutrients, this list is perfect for you! I love a good smoothie! These Supplements all incorporate really well into Shakes and Smoothies, but you can also add them to your morning cup of coffee or bake them into Keto Treats! 

However, you choose to use them; I hope these supplements help you feel your best on your Keto Journey. 

xx,

Jen

Keto Base

Perfect Keto sells the best Exogenous Ketones around! The supplement is called Keto Base. It comes in 5 different flavors: Vanilla, Chocolate, Salted Caramel, Peach, Coffee. This powder incorporates well into Water, Coffee, Smoothies and Baked goods and tastes great.

Perfect Keto’s Keto Base contains BHB. “Beta-hydroxybutyrate (BHB) is a naturally occurring molecule called a ketone body. It is one of the main molecules that provides your body with energy in the absence of glucose.”-Perfectketo.com

It gives your body Ketones to help you get into Ketosis and give you a long lasting boost of Energy. I like to add Keto Base into my coffee in the morning to give me an energy boost and curb my hunger while Intermittent fasting. It gives you great energy before a workout or if you find yourself in an afternoon slump.

Perfect Keto just redid the formula for their Keto Base to eliminate some bitterness in the old recipe. It now tastes better than ever! If you tried Keto Base before and didn’t like it, I would encourage you to give it another shot.

MCT OIL Powder

“MCT's are a unique type of fatty acid found in coconut oil that are a much faster source of energy than most longer chain fatty acids. MCTs support mental clarity and sharpness.”

Lots of companies sell MCT Oil, but this is the only MCT Oil Powder I’ve ever found. Perfect Keto takes their premium C8 MCT Oil and puts it in powder form for more versatility. Instead of just whipping it up in your coffee, you can now bake with MCT and make creamy and delicious shakes.

The MCT Oil Powder also comes in a bunch of Flavors including regular unflavored, Vanilla, Chocolate, and Matcha. Matcha is one of my favorite flavors- it combines all of the goodness of MCT with the antioxidants and caffeine of Matcha.

MCT’s give your brain a quick boost in energy, help you think clearly and stay focused. They also keep you full longer.



Prime Protein

I have never found a protein powder with so few ingredients! Equip’s Chocolate Prime Protein has Just Grass Fed Beef Protein, Cocoa Powder, and Stevia! Are you kidding me?!!!

The Craziest Part? It tastes delicious! It is chocolatey and creamy and rich!

The grass fed beef protein has naturally occurring collagen and gelatin that keeps your body happy and your belly full!

It is so simple just 24g of Protein and nothing else! For me, this protein powder is a no brainer. If you are looking for a plant based protein powder, check out Prine Plants also made by Equip!

Micro-Greens

One of the things that we have to be mindful of when starting Keto is getting enough vitamins and minerals from Fruits Veggies!

Most Fruit has a ton of sugar! And Although I try to eat Veggies at every meal, I could still use some help. Equip Food’s Micro Greens is a powdered supplement made from 100 percent Whole Foods.

Micro Greens is a green supplement that gives you 14 servings of 22 different Fruits and Veggies in every serving.

Micro greens has no fillers or chemicals- so it has a slightly bitter taste. But it blends up really nicely into smoothies!

When you are feeling under the weather or inflamed you can double your serving for extra nutrients.

Transitioning to a Ketogenic Lifestyle is not always easy. It’s important to fill your Keto Toolbox with things that make living a Keto Lifestyle easier!

Equip Foods Prime Plant Protein

Every once in a while it is nice to assess what your body needs and doesn’t need. All Long term WOE, like Keto need little adjustments every so often to keep you in optimal health.

These adjustments may be small, like upping your electrolyte intake or getting more sleep. But they can also be something big like cutting dairy out of your diet.

It’s all about listening to your body, doing your research and making healthy decisions.

If you are looking to cut dairy and fillers from your diet, you may want to check out Equip’s Prime Plants Protein Powder.

Prime Plants is a vegan-friendly protein powder made with whole-food nutrients that your body needs.

Prime Plants is a mix of four vegan-friendly plants (hemp, pumpkin, sacha inchi, and peas). Every scoop contains 15 grams of clean protein with out any chemicals or fillers. This supplement helps you body’s ability to build and repair bones, muscles, cartilage, and skin.

It also has MCTs!

MCT’s are this protein powder’s secret weapon. The MCT gives you an added energy and brain boost. It also helps the powder incorporate into shakes and smoothies nicely. It gives a wonderful creamy texture.

Remember, everyone’s body and goals are unique. Make sure that Prime Plants fit nicely into your macros before switching over.

Equip foods also sells Prime Protein made with Grass-Fed Beef, A Keto Friendly Pre-Workout and More! And don’t forget, you can get 20% off all Equip Foods with the code KETOINTHECITY at checkout.

KETO RECIPE: Chicken Caprese

We finally got some warm spring weather here in LA and it is making me crave all things Mediterranean. I love the fresh flavor combinations, melted cheese, and use of greens in light Italian cuisine.

This Keto Chicken Caprese Recipe is from my cookbook, The Big Book of Keto. I like to eat this dish al fresco with sparkling water or even some Keto Friendly wine.

Helene Dujardin

Helene Dujardin

Keto Chicken Caprese

INGREDIENTS:

  • 2 chicken breasts

  • 1 tablespoon Italian Seasoning (The Big Book of Keto pg. 246)

  • Salt

  • Freshly ground black pepper

  • 4 (1/2-inch-thick) slices Roma tomato

  • 4 (1-ounce) slices mozzarella cheese

  • 2 tablespoons chopped fresh basil

DIRECTIONS:

  1. Preheat the oven to 375°F.

  2. Dry the chicken dry with a paper towel and season both sides with salt, pepper, and Italian seasoning.

  3. Place the chicken breasts in a baking dish and top each breast with 2 tomato slices and then 2 slices of mozzarella.

  4. Bake for 30 to 40 minutes, or until the chicken reaches an internal temperature of 165°F and the juices run clear.

  5. Garnish with the basil and serve.

Variation: For more flavor, You can add 2 tablespoons of pesto to this recipe. Slather the pesto on both chicken breasts before topping with the tomato, cheese, and basil. You can also plate the Caprese on a bed of arugula to cut the fat in the cheese with a bit of freshness.

MACROS

CALORIES: 367; TOTAL FAT: 23G; PROTEIN: 36G; TOTAL CARBS: 3G; FIBER: 0G; NET CARBS: 3G

Why You Might Want to Add Whey Protein to your Keto Lifestyle

At first on a Ketogenic Diet, we are so focused on cutting carbs and getting fat adapted that we often forget about the other macro that is essential to a healthy life, Protein!

Depending on your goals and your activity levels, you might want more or less protein in your Ketogenic Diet, but no matter how many grams of protein you are consuming it is important that you get it from the best possible sources. Healthy Protein is an essential part of the Ketogenic Lifestyle.

As always, I recommend trying to balance your macros with fresh whole foods first by adding more grass-fed beef and Wild Caught Salmon to your diet. But if you are still having a hard time getting enough protein, Perfect Keto’s new Whey Protein might be the way to go.

Whey Protein isn’t just for young dudes trying to bulk up. It actually helps build lean muscle mass. That lean muscle mass boost your metabolism. Studies have shown that supplementing a Keto diet with Whey Protein can help you maintain muscle as you loose fat. Read more about that science here!

Perfect Keto is launching a new Whey Protein and I get to be one of the first to tell you about it! It comes in three flavors Chocolate, Vanilla, and unflavored.

Whey Protein is the most popular type of protein powder out there. That being said, it is extremely important that you find the cleanest most Keto Healthy Whey Powder you can. Perfect Keto’s Chocolate Whey Powder has only these ingredients: Whey protein isolate (90%) from grass-fed dairy, MCT oil powder, cocoa powder, sea salt, stevia leaf extract, gum acacia.

This whey protein can be mixed into smoothies and shakes, mixed with Perfect Keto Nut Butter to make protein fat bombs, and baked into Keto Treats. Enjoy it any time of day for a filling and delicious meal!


NO-BAKE NUT BUTTER LOW-CARB PROTEIN BALLS from Perfect Keto

 
 

INGREDIENTS

INSTRUCTIONS

  1. Add nut butter and whey into a small bowl. Mix well until smooth.

  2. Fold in chocolate chips.

  3. Place in the freezer for 15-20 minutes until slightly firm.

  4. Divide and portion dough into small balls. Shape with hands and place on a baking sheet lined with parchment paper.

  5. Place into the fridge to set.

NUTRITION

  • Serving Size: 1 ball

  • Calories: 99

  • Fat: 8g

  • Carbohydrates: 1g

  • Protein: 4g


Don’t forget to use the code KETOINTHECITY for 20% off all Perfect Keto Products!

Equip Foods is now Offering 20% Off

The folks at Equip Foods have extended an amazing discount of 20% off all products to Keto In the City customers.

That's right! 20% off of your favorite whole food supplements. Now you can get all of the nutrients you need at a great discount.

Check out the high quality supplements at Equip Foods and use the promo code KETOINTHECITY.

Equip Food's Complete Collagen is a flavorless blendable protein that can easily incorporated into water, smoothies, and baked goods.

Each serving of Collagen has 15g of collagen peptides and only 60 calories. The only ingredient: Grass-Fed Bovine Collagen Peptides.

Collagen helps boost recovery time, build lean muscles, and repair your gut.I love that with Complete Collagen I can get all of these benefits with out even tasting anything.

Equip Food's Micro Greens are one of my favorite Keto Supplements. Get all of the nutrients you need with out the sugar of fruits and vegetables. Each Serving of Micro Greens contains 14 servings of 22 fruits and vegetables at only 25 calories and 1 net carb.

All of the plants in the Micro Greens blend are cold pressed to preserve all of the good stuff. The blend has a little bit of bitterness, but that is your guarantee that only nutrient full food went into this product. No fillers or sweeteners.

Equip Foods PureWOD is one of the only Keto Pre-Work Outs on the market. Made from all whole foods, this pre-workout is made with no fillers or sugars. No crash here!

Aside from the All Natural active ingredients, PureWOD also contains 1 cup of coconut water and 2 cups of green tea in each serving to keep you hydrated and moving.

We all love Equip Food's Prime Protein made with real meat, but this plant protein is just as delicious. Getting enough protein on a vegetarian or vegan meal plan is tough, Prime Plant makes it easier. The protein is derived from hemp, pumpkin, sacha inchi, and peas. With this blend there is no chance of blood sugar spikes. They even added a little MCT in every serving to give you a nice energy boost.

All Equip Foods are Gluten Free, Dairy Free, Soy Free, Antibiotics Free, and Preservative Free.

Equip Foods are some of the highest quality supplements around! I love that they are made with whole foods!

Use the discount code KETOINTHECITY for 20% off at check out!

Perfect Keto Collagen: New Flavors and Sizes

I've raved about Perfect Keto Collagen before! It's just so good that I need to rave about it some more!

Perfect Keto has delivered again with a new flavor of Collagen, SALTED CARAMEL and Single Packets for when you need protein on the Go!

Like always, You can get 20% off your entire order of Perfect Keto when you use the Promo Code: KETOINTHECITY.

Perfect Keto Collagen is made only from grass-fed collagen. Collagen is known to improve joint and ligament health, help repair gut lining, and work miracles for your hair, skin, and nails. Perfect Keto Collagen contain's MCT Oil Powder. I'll let the folks at Perfect Keto explain why:

"MCTs (medium chain triglycerides) are your body’s preferred source of energy. MCTs are quickly metabolized into ketones, shuttling energy to your body. Pairing the collagen with MCT fats slows the absorption of protein so that your body uses it for recovery instead of converting it to glucose within the body."

Umm Yes Please!

The MCT Oil and Stevia extract help Perfect Keto Collagen taste delicious with out spiking blood sugar.

Perfect Keto Collagen comes in a large variety of flavors: Unflavored, Chocolate, Vanilla, and the brand new Salted Caramel.

The Unflavored Collagen is great to add to water in the morning as a supplement. I use the flavored Collagens in my smoothies to add protein, MCT, and a little flavor. Sometimes I just make a simple shake with coconut milk and the Salted Caramel Collagen. It tastes delicious, is fabulous for my joints, and keeps me full. The Collagen is not clumpy or chalky so you can even add it to your coffee or tea.

The full effect of Collagen takes about three weeks to set in, so be patient. You will soon see the effects on your skin, hair, and nails, and hopefully feel more active in your joints and at ease in your belly.

Perfect Keto now sells single packets of their most popular products: MCT Oil Powder, Ketone Base, and, of course, Collagen. Now you don't have to worry about traveling with a large tub of your favorite protein. You can just throw some packets in your bag and go!

I love having these packets in my desk for when I need an energy boost before my mid-afternoon meeting.

At the moment, they only have two flavors of Collagen available in Packets: Chocolate and Unflavored. I really hope they add Salted Caramel!

Get 20% off of Perfect Keto Collagen and all other Perfect Keto Products with the promo code KETOINTHECITY at Check Out!

Perfect Keto: Single Serving Packets

Do you love to have a Smoothie for lunch at your desk but hate making a mess portioning out your collagen? Do you sometimes have to rush out the door without adding Perfect Keto Base to your coffee? Are you traveling this summer and don't want to pack a whole sized bottle of your favorite Perfect Keto Products? 

Perfect Keto now has you covered with single servings of your favorite Ketone Bases, MCT Oil Powders and Collagens! They are the same great products now ready to go with you anywhere. 

Perfect Keto Single Packets come in extremely handy while traveling. They are great to throw in your suitcase or purse. They won't take up much room or spill.

I often keep Perfect Keto products in my office just in case I need a mid afternoon lift. Now I don't have to worry about remembering to restock from home. I can just keep some single packets in my desk.

Perfect Keto Single Packets are available for three of Perfect Keto's most popular products: Ketone Base, MCT Oil Powder and Collagen.

The Ketone Base is available in Chocolate, Peach, Chocolate and Vanilla. The Collagen Protein comes in Chocolate and Unflavored so that you can add it to anything! 

The MCT Oil Powder Packets come in two different versions: the original MCT Oil Powder- all of the benefits of MCT Oil in an easy to incorporate powder, and Matcha Latte MCT Oil Powder- an all in one Tea and MCT Latte. 

Perfect Keto's Matcha Latte MCT Oil Powder combines MCTs  with antioxidant-rich matcha. Matcha is a ceremonial tea that contains 137 times more antioxidants than traditional green tea. The five pack of Single Packets is a great way to try out Matcha in your daily routine before buying a full bottle. 

For 20% off of all Perfect Keto Products don't forget to use the code KETOINTHECITY at check out!

KETO REVIEW: Equip Foods- Prime Protein

Are you trying to stick to a clean whole food approach to Keto?

Eating whole foods is the only way to ensure you are getting the most nutrients out of your food, but it does mean that you will spend a lot more time in the kitchen than you did before. Meal Prepping is a wonderful way to stay on track with your Keto Lifestyle, but what happens when your life gets a little ahead of you? 

Now you don't have to worry.

Equip's Prime Protein is a three ingredient protein powder that is made with Beef Isolate, Stevia, and Vanilla or Chocolate depending on the flavor. It is perfect for those days when you are on the run and need quick and clean protein.

I know what you are thinking. Beef powder sounds gross, but I promise that Equip's Prime Protein is delicious and incorporates well into smoothies or even just your choice of milk.

The chocolate flavor tastes just like Brownies, has 24g of Protein, and only 1g of Carbs.

When to use Equip's Prime Protein:

  • Before, During, or After Work Outs
  • To Add High Quality Protein to Meals
  • Anytime You Need High Quality Protein

How to use Equip's Prime Protein:

  • Add to Your Smoothies or Shakes
  • Add to 8-10 Ounces of Your Favorite Beverage
  • Add to Recipes and Fresh Baked Goods

The powder comes in two different flavors: chocolate and vanilla. It is good enough in shakes and with almond milk, but I can't wait to try it out in some recipes. The Vanilla flavor would be wonderful in Chocolate Chip Cookies or Blueberry Lemon Cakes. And I might try adding an egg and some coconut oil to the Chocolate Protein Powder and makes some brownie bars. 

Get 10% off of your entire order of Equip Foods when you use the offer code KETOINTHECITY at checkout.