Your Timeline

Click on the link below for delicious, healthy meal ideas.

We are still organizing the best way to provide our content to our members. Until then, if you are looking for our meal and snack ideas, go to the Healthy Eats group, then click on ”album” and choose your fancy to start browsing all of our food photo content.

And follow our hashtags:

Tonight’s #keto #quickmeal : Grilled Chicken finished with Garlic-Herb Butter and Asparagus with Crumbled, Crispy Bacon

Homemade Watermelon Concentrate

It's HOT out there.  Hydration is ALWAYS important EVERYDAY but particularly in this kind of heat.

I just finished taking a small watermelon and making fresh watermelon juice with my VitaMix.

This is concentrated, just add water; so it will go a long way. I also add a dash of salt, a serving of Doctor's Best Q-C, and Ultima Replenish Grape Electrolytes. It stretches how many servings the concentrate provides while boosting the flavor and adding important nutrients.

What’s For Snack, kind of an appetizer before dinner, but it eats like a meal. Especially throwing some Genoa Salami on top. Caprese with both 4% Cottage Cheese and Fresh Mozzarella, Vine Ripe Tomatoes, Fresh Basil, and Avocado, drizzled in Extra Virgin Olive Oil, Salt and Pepper to taste. I was missing my fav, Balsamic Vinegar of Modena, Passion of Family, which is a nice addition.

Chipotle Black Bean Burger atop Butter Sautéed Bok Choy, Onion, and Garlic
Chipotle Black Bean Burger is a product of Don Lee Farms.

NOTE; I did not receive any compensation or benefit from this company. My sharing is based solely on my personal experience. It is super easy to fix and is delicious. P.S. the “Chipotle“ version is the key. I do not recommend the plain Black Bean Burger… In my opinion, the flavor just isn’t there.

CanDo Keto Krisp Bars

This is, by far, the best keto protein bar I have ever tried. The Almond Butter Chocolate Chip bar tastes like cookie dough… even the texture with the little crunchies, adds to the cookie dough experience by mimicking the little crunchy texture you get from the sugar in traditional cookie dough batter. The Almond Butter bars are practically the same, only missing the chocolate chips, and they are equally delicious.

Most protein bars have some not-so-great characteristics: unnatural, “off” flavors; icky sweet and frequently sweetened by “low carb” artificial sweeteners that are not necessarily keto-friendly; and often require a lot of chewing and chasing it with a lot of drink in order to get it down….

NOT THESE BARS! CanDo Keto Krisp bars are moist, creamy, AND delicious.


Size - the bars are 1.8oz, as opposed to a lot of other nutritional bars that average around 2oz, so it is slightly smaller.

Clean, Short Ingredient List - first ingredient is “ALMONDS”, it is gluten-free, contains healthy MCT oil from coconut, and natural fiber.

Low Carb - only 4g net carbs. Total carbs - fiber - sugar alcohol = net carbs.

Natural Sweeteners - ingredients that contribute to the sweetness are: Chicory Root Fiber, Erythritol (a naturally sourced sugar alcohol), and Stevia; all of which are keto-friendly sugar alternatives. Bonus, the Chicory Root Fiber (also known as Inulin) actually helps slow the digestion of the few net carbs it does have.

Moderate Protein - offers 10g of protein. In comparison to a (typical) protein bar or protein cookie that can average between 15 to 20g protein.


Hardcore macro trackers might be concerned about the lower protein count (10g). This isn’t necessarily a bad thing. One should always look to get their macros from a wide variety of sources.

These are amazing, low carb, protein-contributing treats that are great at home, at the office, or on the go. Having tried an expensive, wide variety of protein bars, cookies, shakes, etc., and comparing all of those products to these CanDo Keto Krisp bars, I’m going to go out on a limb and say that if you truly want an enjoyable snack that is a keto-friendly, protein snack, something has got to give. If the only thing I’m having to “give” is a few grams of protein I’ll need to make up elsewhere, that is a trade-off I’m willing to accept. For me, based on the modified-keto diet that I eat, I’m never struggling to meet my protein values; so I’m not giving up anything by using these bars. Know “your” personal macros and remember that too much protein intake can actually trigger conversion of the excess protein to glucose which can spike blood sugar levels and kick you out of ketosis also.

NOTE 1: CanDo has a number of flavors. I have only tried the Almond Butter and Almond Butter Chocolate Chip flavors; so I can’t speak to other flavors. But I can definitely say that I absolutely love these two flavors.

NOTE 2: I found these at Costco the week of February 21, 2022. When I absolutely loved them, I went looking online for other products from CanDo. It became immediately apparent that Costco (2-flavor 12-pack boxes) were the absolutely cheapest at $17.99/box or $1.50/bar). The following week, they were on sale for $4.00 off (max purchase per day of 5). That is $1.17/bar!!! Needless to say, I am loading up on them, 5 boxes per visit. What can I say; these bars are delicious! 

Rotisserie Chicken with Frank’s Hot Sauce, Steamed Asparagus with Butter, and Avocado

Garlic, Rosemary, and Sage Iron Skillet Chicken with StirFry Vegetables (Onion, Garlic, Red and Green Bell Pepper, Zucchini, Yellow Squash, Broccoli, and Cabbage)

New Food Ideas in the What’s for Lunch / What’s for Dinner Photo Album

Check out the latest additions to the “What’s For Lunch / Dinner” photo album in the “Healthy Eats” group.

 - Sliced Quiche with Sautéed Green Cabbage with Red Onion


@whatsfordinner - Grilled Steak with Cabbage, Kale, and Spinach Salad with Smoked Almonds


 - Keto Soft Tacos (Ole brand keto 3g net carb tortillas)

Taco Beef, Sautéed Onion, Bell Pepper, and Sweet Potato Slices, Shredded Lettuce and Cheese, “Jack’s“ Salsa, Guacamole and Greek Yogurt


Keto Butter Grilled Cheese with Havarti Cheese, cooked low and slow

Carb0naut Bread Open Faced Spinach Egg Scramble (in Butter), Havarti Cheese, topped with Sliced and Diced Steak (leftovers from dinner :-)


Why go to Starbuck's and consume a super expensive 61 grams of carbs, when you can make this and indulge in this yumminess at ONLY 5.1 grams of carbs!!!

Written recipe below. Recipe video coming soon! But here is the end result. If you cut your loaf into 12 servings, each serving is: 7.3g Protein, 16.9g Fat, 5.1g NET Carbs.

This recipe made an 8x8 pan, plus 3 small ramekins. So about 2-1/2 of the pictured slices would equal one serving.

I recommend baking it in either two, standard loaf pans, or one 8x8 dish.

NOTE: This batter is thick and does not rise much. Whatever dish you use, don’t fill higher than approximately 2 inches. Over-filling your dish will make it hard to cook the batter all the way through without burning the outer edges. If you have leftover batter, throw it in another small dish or make some muffins or small ramekins (these smaller dishes will take less time to cook). The good news is, if you do burn it, the taste does not travel to the interior portions of the loaf. Just cut off the edges and enjoy. (Yes, I know this from personal experience. 😁


2 cups - Almond Flour
1/2 cup - Coconut Flour
3/8 cup - Whole Earth White Allulose Blend (1/4 cup plus 2 Tbsp)
3/8 cup - Whole Earth Brown Allulose Blend (1/4 cup plus 2 Tbsp)
NOTE: The recipe as is is mildly sweet. If you want a more traditional sweetness, add an extra Tbsp of one, or both of the Allulose Blends.
1/2 tsp - Xantham Gum
2 tsp - Baking Powder
1/4 tsp - Salt
2 tsp - Pumpkin Pie Spice
1/4 tsp - Cinnamon
1/8 - Cardamom

4 large - Eggs
1 cup - Pumpkin 100% Purée (NOT pumpkin pie filling)
1/3 cup - Butter, melted
1 tsp - Vanilla Extract
3/4 cup - Heavy Cream


1. Preheat oven to 350 degrees, with rack in the center position.

2. Line an 8x8 dish, or two standard loaf pans with parchment paper.

3. Mix all dry ingredients well in a large bowl.

4. Mix all wet ingredients well in a separate bowl.

5. Combine wet ingredients with the dry ingredients. Blend well BY HAND and ONLY ENOUGH to combine all ingredients. Do not over mix the batter.

6. Place batter in lined baking dishes to a height of approximately 2 inches.

7. Bake 35 to 45 minutes (you are looking for golden brown on top and a clean toothpick or butter knife coming out after being inserted in the center.

8. Allow to cool completely. For best results and taste, cover and refrigerate overnight before serving.


1) Can be served hot out of the oven… but it will be HOT and, though it will taste good, it will taste better if allowed to cool; and it will taste even better the next day after it has been refrigerated.

2) It tastes great cold; but for an extra yummy experience, warm it up or toast it and give it a swipe of butter.

Click Here For Meal Ideas

We are still organizing the best way to provide our content to our members. Until then, if you are looking for our meal and snack ideas, go to the Healthy Eats group, then click on ”album” and choose your fancy to start browsing all of our food photo content.

And follow our hashtags:
  #whatsforsnack  #hydration