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Tamalon

@ketchyketo

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Helping women over 50 lose up to 50 pounds with a simple low-carb lifestyle.
The 50-Pound Weight Loss Blueprint ↓

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You don’t need more willpower.
You need better swaps.

Fluffy Keto Almond Cream Cheese Pancakes

Yield: 9 pancakes (¼ cup batter each)
Serving Size: 1 pancake

Ingredients
• 4 large eggs
• ½ cup almond flour
• 4 tablespoons cream cheese, softened
• 2 teaspoons baking powder

Instructions
1. Blend the batter.
Add eggs, almond flour, cream cheese, and baking powder to a blender. Blend until smooth. Let sit 2–3 minutes to slightly thicken.
2. Heat the pan.
Warm a non-stick skillet over medium-low heat.
3. Cook.
Pour ¼ cup batter per pancake. Cook 2–3 minutes until bubbles form and edges look set.
4. Flip carefully.
Flip gently and cook another 1–2 minutes until golden brown.
5. Serve.
Enjoy with butter, sugar-free syrup, crushed pecans, or a side of protein.

Nutrition (Per Pancake)
• Calories: 90
• Fat: 7.5g
• Protein: 4.5g
• Net Carbs: 1.5g

Full Batch:
• 805 calories
• 40g protein
• 14g net carbs

Protein Tip (For the 100g Goal)

Three pancakes give you about 13–14g protein, so this is more of a base meal.

To make it a high-protein breakfast:

✔ Add turkey sausage or chicken sausage
✔ Add ½ cup cottage cheese
✔ Add extra egg whites on the side
✔ Stir unflavored protein powder into the batter

#lowcarb #ketorecipes #pancakes #shorts by @ketchyketo

Who says you need bread to enjoy a great sandwich?

This cheese wrap recipe is the ultimate solution for anyone who craves the structure of a wrap without the carbs.

#ketorecipes #lowcarbrecipes #50poundweightloss #easyrecipe by @ketchyketo

I thought hard-boiled eggs were the only way… until this 👀

Air fryer eggs are quick, easy, and come out perfect every time.

Would you try this?

#AirFryerEggs #lowcarb #protein #eggs by @ketchyketo

Our 50LBS Weight Loss Spaghetti Squash Pizza 🍕 (SAVE THIS)

A low-carb, veggie-packed pizza with a squash crust, pepperoni and melty cheese.

Ingredients
• 2 cups cooked spaghetti squash, chopped
• 1 large egg
• 1½ cups shredded low-fat mozzarella cheese, divided
• 1 teaspoon Italian seasoning
• 4 tablespoons almond flour
• 3 tablespoons shredded Parmesan cheese
• Pepperoni slices (to taste)

Instructions
1. Prep the Squash
Chop the cooked spaghetti squash so the strands are no longer than 1 inch. Measure out 2 cups and set aside the rest for another recipe.
2. Make the Crust
In a mixing bowl, combine the spaghetti squash, egg, ½ cup mozzarella, Italian seasoning, almond flour, and Parmesan cheese. Mix until well combined.
3. Form the Base
Line a baking sheet with parchment paper. Spread the squash mixture into a thin, even rectangle (or circle if you prefer).
4. Bake the Crust
Bake at 400°F (205°C) for about 20 minutes, or until the edges are golden and the surface feels dry to the touch.
5. Add Toppings
Remove from the oven and sprinkle the remaining mozzarella cheese evenly over the crust. Top with pepperoni.
6. Finish Baking
Return to the oven and bake for another 10 minutes, or until the cheese is melted and bubbly.
7. Serve
Slice and enjoy while hot!

#lowcarb #ketofriendly #spaghettisquashrecipe by @ketchyketo

Air Fryer Non-Boiled Eggs!

Cooking eggs in an air fryer might sound strange, but it is actually the most consistent way to get perfect results every single time.

Cook on 275°F for 18 minutes.

#AirFryerEggs #EggRecipes #EggLovers #EggBreakfast #ProteinPacked by @ketchyketo

This meal helped me to lose 50 pounds.

Egg Chalupa

Servings: 1–2 chalupas
Time: 5–7 minutes

Ingredients
• 1 tbsp shredded cheese (cheddar, Mexican blend, or mozzarella)
• 1 large eggs
• Optional seasonings: Salt, pepper, garlic powder, onion powder, paprika, taco seasoning to taste

Instructions
1. Preheat the mini griddle
Heat your mini griddle.
2. Create the cheese base
Sprinkle a layer of shredded cheese directly onto the hot griddle in a circle. Let it melt and start to bubble slightly.
3. Add the egg layer
In a small bowl, whisk the eggs and any seasonings.
Carefully pour the egg mixture over the melted cheese.
4. Top with more cheese
Sprinkle another light layer of cheese on top of the egg mixture.
5. Cook
Close the griddle lid and cook for 3–5 minutes, until the eggs are set and the cheese is golden and slightly crispy on the bottom.
6. Shape & serve
Remove carefully. And enjoy.

#ketchyketo #ketorecipes #lowcarbrecipes #keto #chalupa lowcarb ketobreakfast eggchalupa alternativemeals by @ketchyketo

Cauliflower Pizza Bake

Serves: 4
Prep Time: 10 minutes
Cook Time: 30–35 minutes

Ingredients:

Cauliflower Base:
• 1 large head cauliflower, chopped into small florets
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• 1 teaspoon ranch seasoning
• ½ teaspoon garlic powder
• ¼ cup grated Parmesan cheese

Pizza Toppings:
• ½ cup sugar-free pizza sauce
• ½–¾ cup cooked ground beef (seasoned to taste)
• 12–16 pepperoni slices
• 1–1½ cups shredded mozzarella cheese
• ¼ cup sliced black olives

Instructions:
1. Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
2. Prepare the cauliflower base:
Place chopped cauliflower florets on the baking sheet. Drizzle with olive oil, then sprinkle with Italian seasoning, ranch seasoning, garlic powder, and Parmesan cheese. Toss well to coat evenly.
3. First bake:
Spread cauliflower out into an even layer. Bake for 18–20 minutes, stirring halfway, until tender and lightly golden.
4. Form the mounds:
Remove from the oven. Using a spatula, divide the roasted cauliflower into 4 equal mounds, gently pressing each one together.
5. Add toppings:
Spoon pizza sauce over each mound. Top with ground beef, pepperoni, mozzarella cheese, and black olives.
6. Final bake:
Return to the oven and bake for 10–15 minutes, or until the cheese is melted, bubbly, and lightly browned.
7. Serve:
Let cool for 5 minutes before serving. Enjoy as a fork-and-knife pizza bake or pair with a side salad.

Optional Variations
• Swap ground beef for Italian sausage or rotisserie chicken
• Add mushrooms, bell peppers, or jalapeños
• Finish with crushed red pepper flakes or fresh basil

#50poundweightloss #lowcarbrecipes #ketorecipes #easyrecipe #cauliflowerpizza by @ketchyketo

I Still Eat Eggplant Parm and Lost 50 Pounds

Baked Low Carb Eggplant Parmesan

Ingredients
• 1 medium eggplant
• Almond flour
• Parmesan cheese (grated)
• Mozzarella cheese
• Eggs
• Sugar-free marinara sauce
• Salt & pepper (optional)

Instructions:
Prep the Eggplant
Slice eggplant into rounds. Lightly salt and let sit for 15 minutes. Pat dry.

Bread the Eggplant:
• Dredge each slice in almond flour
• Dip into beaten eggs
• Coat with Parmesan cheese

Bake:
Place slices on a parchment-lined sheet pan.
Bake at 400°F until golden brown, about 20–25 minutes, flipping halfway if desired.

Cool Slightly:
Remove from oven and let cool for 5 minutes.

Assemble:
In a casserole dish, layer:
• Eggplant slices
• Marinara sauce
• Mozzarella cheese

Final Bake:
Bake for 30 minutes, or until cheese is melted and bubbly.

Optional Add-Ons:
• Italian seasoning or garlic powder in the Parmesan
• Fresh basil after baking by @ketchyketo

Discipline was never the issue.
Structure is what makes consistency possible. by @ketchyketo

This delicious air fryer open face omelet, loaded with low carb with veggies and gooey cheese allows for endless customization, making breakfast an exciting adventure every morning.

#50poundweightloss #lowcarbrecipes #ketorecipes #weightloss #airfryeromelet by @ketchyketo

Weight loss became easier once I found foods I could meal prep and eat on repeat to lose 50 pounds.

Check out how I made this Beefy Cauliflower Stir Fry.

Click link in bio for weight loss tips.

#50poundweightloss #lowcarbrecipes #ketorecipes #weightloss #cauliflower by @ketchyketo

Meals like these.

Low carb.

Repeated often.

That structure is how I lost 50 pounds.

My full 50-Pound Weight Loss Blueprint is in the link in my bio.

#50poundweightloss #lowcarbrecipes #ketorecipes #weightloss by @ketchyketo