Keto | a Not so Meal Plan, Meal Plan


This is how Ken and I keto. Not how the keto police do it. I’m hoping you are here because you know us and like the way we do things because this is for you! This blog post came from a lot of you requesting it. I really hope you enjoy and show us some love.

{KETO Shopping HAUL}

Here’s the thing. Keto is one of those things that is easy if you understand that it takes some effort. You have to do your own research and you have to listen to YOUR OWN BODY at some point. You have to understand that what you like might not be what Ken and I like. What did you eat before keto? Did you eat pizza? Then fathead pizza is your best friend. Chicken wings? Super easy! Fry em’ up naked ( no breading ) in some avocado oil and dip em in some hot sauce. Don’t try to eat freakin guacamole if you hate avocados! Don’t go against your taste buds right off the bat. Try to just make what you use to eat into a keto meal. The main thing is to know there is a way to keto pretty much everything but you have got to have the imagination to get out there and make it! You’ve got this! Don’t stress. If you fall off the wagon just get back on. If you only remember one thing remember this. “Be better than you used to be.” Write that on your mirror and remember when you have a weak moment, that you use to have weak years.  So, now that I am done preaching, here are some of the things KB and I pretty much eat on repeat. Thanks for reading and feel free to SHARE!


Cheese Chips and Guacamole-

 Literally the EASIEST thing in the world. You can even buy cheese chips now. There are called Wisps and you find there HERE or at your local grocery.  There are tons of recipes for guacamole – we add garlic tomatoes onions salt and pepper. Cheese chips are easy to make honestly – you can make them in bulk and take them to work with you. They can be a little fat bomb for you if you don’t like the sweet fat bombs because cheese is mostly fat!

  1. Preheat the oven to 400°F (200°C). Place the cheese slices on a baking sheet lined with parchment paper.
  2. Sprinkle garlic powder on top and bake in the oven for about 8–10 minutes, depending on how thick the slices are. Pay attention towards the end so that you don’t burn the cheese, as burned cheese tends to taste like crap.


Buffalo Wings –

My personal favorite. If you have a fry daddy these will be super simple for you. Make sure you are using a keto oil like lard or avocado oil to fry these boys in. We usually let them cook for about 15 min but make sure you are getting them done. Here I have made myself a salad of sorts. If you know me at all you know I eat more veggies than most people think is ok. Ken doesn’t eat them at all. My body does well and I continue to loose weight and feel my best. I don’t eat them everyday. Most days I don’t eat any veggies. I don’t count macros either. What I do is mostly stay away from carbs unless they are veggie carbs. If it comes with a label and has carbs I will look at how many per serving. If it’s above 2g per servings I’m out. Otherwise I do measure my serving size so I don’t go overboard.

Me and my nurse friends will take turns making keto casserole. Buffalo chicken dip is my favorite. We also do a breakfast one that is super yummy!!!


    • 1/2 cup Franks red Hot Buffalo wings sauce (or to taste)
    • 1/2 cup of blue cheese dressing (or dry mix ranch I’ll put a pic below)
    • 3/4 cup of tex mex shredded cheese (or you can shred your own)
    • 8 oz soften cream cheese (I use 16oz )
    • 1 stick of butter
    • 1 lb of cooked chicken breast diced ( or any part of the chicken – I like to use thighs because they have more flavor and more FAT!
    • *** make this recipe your own. I NEVER go by a recipe. I always add more things that will make it more appetizing to me and my people. Recipes are not set in stone. Do you boo boo.



Steak –

Keep is SIMPLE!!!! On days when you just don’t know what to do, eat a steak, or a hamburger steak! Add some Brussel sprouts as a side and smother everything in butter and bacon and cheese. TA-DAH!!!  Seriously don’t overthink it. Don’t worry about the macros if you are new! If you didn’t eat carbs then you are ok. Eat meat and add fat. It’s really that simple till you get the hang of not going nuts over missing fried rice and french fries and pizza. Speaking of pizza….



You’re welcome. You can use tomato paste or make your own Alfredo sauce which is my favorite.

Alfredo Sauce :

16 oz of cream cheese

2 sicks of butter

garlic and salt and pepper to taste

Shredded parmesan cheese ( I use a whole wedge )

1 cup of heavy cream

simmer on low till all are melted together and enjoy ( add chicken to this to make chicken Alfredo and pour over zucchini noodles )


Cheeseburger in paradise –

A yummy burger seasoned with salt and pepper with sharp cheddar on top and bottom with guacamole on the side. Add bacon if you aren’t as lazy as me.

Not your Momma’s Nachos

Ground beef seasoned with cumin, salt, pepper, garlic, chipotle, cardamon, and coriander. ( just a few shakes of each – I’m sorry I don’t measure )

Avocado, onion, and tomatoes on the side (if you don’t like onion because it might mess you up then don’t do it!!!) I know it isn’t a “keto” veggie but it’s freggin nachos. It’s not like anyone is eating a whole onion. Amiright? So like I always say, you do you boo boo.  I’m honest about how I live my life. I add the onion. Moving on.

This mayo is life!!!!!!!! I put it on my pork rinds and I feel like I am totally cheating even though I ain’t!!!! (ain’t 😂)

You can find it HERE – I also use this to make tuna salad, egg salad, and add it my burgers and steaks as a sauce.  I promise you it will knock your socks off and even if you weren’t keto you would want this instead of any other mayo. Bible.


Keto Coffee –

here is my ritual : Coffee um duh, add salt or this ghee that already has pink salt in it, coconut oil or MCT oil, butter and 3 drops of iodine for my useless thyroid (I use THIS one because of my Hashimoto’s ) then I spin it all up with my frother .

So that’s pretty much it for the main things we go for. I’ll be adding some more things as I find them or invent them 😂 I really hope you enjoyed reading this post as much as I enjoyed writing it. If you did, make sure you leave me a comment here or on facebook and share or tag a friend who needs some food inspiration! Thank you all so much for the love and support! I love you guys more than Kerry Gold Butter!!


Follow Me on all the Things !!!!…




  • Cristina R

    Fabulous Neisha! Thanks for sharing this. I plan on trying some cheese crisps today. 🙂

  • dmvtatter

    Thank you so much for this blog post. As a newbie to Keto I needed this info…we love our bacon cheeseburgers topped with quacamole-all the best flavors in the world in one bite…yum.

  • Leah

    Thank you, brilliant vlog very helpful

  • Emily Strom

    Thanks Neshia, I love how you make it simple, Love reading your blogs and following you on youtube!

  • Lisa

    Thank you so much neisha… this was very helpful!!

  • Jessica

    Loved it! Thank you so much. You and Ken are fabulous! What brand of iodine drops do you use?

  • Laura Russell

    So thankful for all your information you share with us.

  • Patti Craft

    I really enjoyed reading your blog. I will definitely be trying some of the recipes.

  • Lisa Prestegard

    Neisha, I have Hashi’s too and was wondering about Lugols 2%. I bought some and it says “do not take internally, for topical use only”. Not sure I’m getting the benefit from it topically. Is it safe for me to add it to my BPC? Does all Lugols have that warning?

    • neishalovesit

      I’m not sure. This one is in a dropper bottle and I’m pretty sure is meant for consumption I’ll look into it.

  • Jessica

    Yum! Everything you mentioned sounds amazing… and so wonderfully simple. I took several screen shots of the meals I want to try… cheese crisps, fathead pizza dough, Alfredo sauce… can’t wait! I’m currently craving a big, juicy cheeseburger steak now. Thanks for sharing!

  • Marlisa Rose

    Thanks for Sharing!

  • Jenny Davis

    I love this philosophy! Makes Keto so much more manageable and helps get my family on board! Thank you for sharing!

  • Linda P

    I am printing out this entire post! I make a sauce for my burger that’s Mayo, horseradish and a wee bit of tomato pesto (srsly, like 1/2 tsp) nomnomnom… But adding guac? Sign me up!

    • Tracey

      How does this work?
      Great video

  • Tracey

    Is it ok to use coconut butter in coffee? Would it still be keto? Thanks…love ya work, from australia

  • Kim Eucker

    Thanks for all the yummy tips!! Love watching you & Dr. B!!

  • Mindy Millett

    Thanks for sharing this and pointing us in the better direction

  • Sherri

    How much ghee, coconut oil, heavy whipping cream or butter do you add to your coffee?

  • Jill

    Awesome post! Thanks for sharing!

  • Rebekah

    Love you guys. Thanks for laying it out there. Keto is so easy and some people make it hard.

  • Neisha , I love your quirky attitude. I never measure either. OK, I seldom measure anything. My mom never did. Funny though, because my sister measures everything. I really enjoy this post. Thank you. Sarah

  • jamstan2020

    You do you boo boo. Love it!!!! I was a nurse for years and pushed everything we don’t eat in keto and pled with patients to moderate what we eat a lot of on it. Old school. I love keto. I love meat. It seems really easy if you read labels. 😀

  • Cyndie

    Thanks Neisha🌸
    I love keto.
    I just wish I had a chef 😀

    • Lisa

      I’m the chef!!! Lol

  • andi

    You are absolutely adorable. And so real. Love the info! Can you share the strawberry fat bomb recipe you mentioned during your grocery haul please? Thank you!

  • Leslie

    Thank your for simplifying what can feel pretty complicated!

  • Jennifer

    You are adorable and so down to earth! You make me think I can do this, The shopping trip video helped a lot! You are helping people. 💕

  • Annie Bakaleinikoff

    Neisha, thank you! This is terrific.

  • Sherrie Davis

    Thank you . I am new and now have new food to add to my diet. I love both you and Ken. Watching his videos made me believe I could go keto and an added bonus I found you .

  • Stacie Varga

    Thank you! You guys are the best! You should make t-shirts that say Keto On. 🙂

  • lori

    Thank you! As you’re a busy lady, if you don’t own one, buy yourself an airfryer. I know we’re all about the fat, but it cooks unbreaded chicken wings- from frozen to fabulous in 18 min! I just melt some butter and add old bay seasoning and indulge.

  • Candis

    From one RN to another, Thank you sister for all of this. Looking forward to your key Lime Fat Bomb recipe! Thanks for sharing.

  • Krista Pepper

    Love this….so simple. You don’t count macros, calories, nothing? Thank you for sharing!

  • Susan Parker

    You’re awesome Neisha!! Thanks for Sharing!

  • Jennifer Blankenship

    This Alfredo sauce is life! I made broccoli chicken Alfredo with it & omg!

    • neishalovesit

      I know right !!!

  • Edith Zimmermann

    Love the Fat Head pizza as a treat – hadn’t thought about doing it with an Alfredo sauce. Bet that would be yummy with grilled chicken on top.

  • Kathleen Christen

    Thank you Neisha! Even though I’ve been Keyo 1 1/2 years, you gave me a couple of good ideas yo try! 😊❤️👍😘🤗

  • Rachel

    Awesome post! Thank you!

  • Lisa

    Everything sounds great!

  • Carolyn Trenkler

    This is exactly what I been looking for easy meals! The other books are to complicated. Thanks for sharing. Please add more ideas!! What about breakfast?

  • Janet newbill

    Thanks neisha !! That’s what I do I keep it simple.

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