Keto Meal Prep | Lean Protein PSMF Meatballs (StayFitness), Lasagna Buns and Cannoli Buns
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- Опубликовано: 8 сен 2024
- Today I'm doing some Keto meal prep with lean ground beef! I made the PSMF Meatballs from StayFitness Channel.( / stayfitness )
You can get her full recipe right here: • PSMF Beef Meatballs! N...
Check out her channel for some other cool recipes!
Maria Emmerich, creator of the original PSMF bread here: • Protein Sparing Modifi...
My PSMF Playlist: • PSMF - Protein Sparing...
***What is PSMF? ketogenicwoman...
The Lasagna Buns and the Cannoli Buns can fit into a PSMF Diet day if you are ok with doing dairy. Otherwise just have them on a a Keto day!
Keto Lasagna Buns:
8 oz extra lean ground beef (cooked)
1/2 cup Rao's marinara
1/2 cup ricotta cheese
2 oz reduced fat mozzarella
1/2 recipe of your favorite PSMF bread
Bake at 325 for for 30-35 minutes
If you don't have a favorite PSMF Egg White bread recipe, then try my version: ketogenicwoman...
** Macros for lasagna buns: Calories: 153, Protein: 20g, Fat: 6.5g, Total Carbs: 2.9g, Fiber: 0.1g
PSMF Cannoli Buns:
1/2 recipe of your favorite PSMF bread. Use muffin top pan or spread thin on 2 large cookie sheets over silicon mat and make actual wraps!
For the buns as shown in this video bake at 325 for about 20 minutes.
Cannoli Filling:
1 cup ricotta cheese (I used the extra creamy, so higher fat)
1 tsp vanilla extract
1/2 cup confectioner's Swerve
Macros for Cannoli Bun: Calories: 84, Protein: 9.7g, Fat: 3.7g, Carbs: 2 Total, Fiber: 0.1
My PSMF Playlist: • PSMF - Protein Sparing...
***What is PSMF? ketogenicwoman...
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Products I use: (KetogenicWoman.com is an Amazon affiliate so I may earn commission)
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• Egg White Powder (Canada): amzn.to/3gGgOLf
• Egg White Powder (US): amzn.to/3kjkRxE
• Ninja Foodi Grill/Airfryer: amzn.to/3khTJQs
. Set of 3 Long flat spatulas: amzn.to/3nIo6Sg
• ***ALLULOSE! Even for us Canadians!
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Check out their prices on egg white powder as well while you are there.
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Also Wholesome Yum Shop has a great selection of allulose (regular, brown sugar, powdered), if in stock! Free shipping over $50! Use KETOGENICWOMAN for discount.
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My Website and Ebooks:
• Find more recipes and info at: ketogenicwoman...
• Carnivore Resources: ketogenicwoman...
• Egg Fast Mix and Match Menu Plan: ketogenicwoman...
• Keto Getting Started Package: ketogenicwoman...
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My Facebook group for women: / ketogenicwoman
Original Music and Video Production by Terri Breeze
Thankyou for watching!
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You mentioned cabbage rolls. Instead of rice I think that would make an awesome psmf meal. Use psmf bread crumbs with lean ground meat plus seasoning. Wrap in cabbage leaves and simmer in tomato/ water seasoned broth. Yummy
yeah, I just love cabbage rolls! My Mom and Gramma (Russian heritage) they never used rice in their cabbage rolls, it was all meat! They were super tender, my Mom would bake them for hours on low in the oven.
I enjoy your program, immensely. Greatly appreciate all the links you provide, equipment and products used, you are so thoughtful. Love to watch as you are very thorough and informative. Thank you, thank you!
I need to try some more of these recipes. I’m doing Wednesday through Friday every week on PSMF, the other days on high-fat near-carnivore, and so far I hate every PSMF day and almost all the low-fat foods I eat.
I cannot do consecutive PSMF days at all. I do alternate days only because then I only have to make it through 1 day and I know the next morning I can have a rib eye or some pork belly.
Anita, I always get so excited when you put out a new video.... everything looks wonderful!! Thank you for including the written directions AND the macros. Much appreciated!! 😄
You are so welcome!
Yes..thank you..
Yes. Thank you. I really appreciate that. And love all your creativity.
Winner, winner, italian dinner -It all looks so yummy, thanks Anita! 🥰🤩😘
You are so welcome! 😂
Yes….. cabbage rolls or maybe haluski with cabbage and protein noodles in place of spaetzle.
Yes, will have to plan something!
You are my favorite. You are so polite and always give credit to whoever you need too and thanks for the recipes for the PMSF bread. I don’t really like it too much but I have a hard time hitting my protein on those days. I also can not give up dairy totally on PMSF days I just can’t and if I try it makes it worse for me. Thanks for this video I am Sicilian Italian and my mom made home made pasta every weekend and then we had leftovers on Wednesday before church so I love Italian food. I’m going to try every thing you made
Thank you so much for this! I'm with you on the dairy, I sneak in a little here and there and it keeps me sane. I do have a couple of protein sparing pasta noodle recipes on youtube, I think they would go nice with the meatballs and a little marinara! When I was little we had some Italian neighbors and I was jealous of their food! Even though we also had a spectacular amount of great food (think cabbage rolls and peroshki) to me those things were same old same old but my Italian neighbors seemed exotic. Now I appreciate what we had too!
@@KetogenicWoman yes I love cabbage rolls as well. I am going to try the noodles. I am not always the best at cooking new things lol. I think I have watched ever noodle video that you do. Keep doing what you do I love the videos
She did add an egg white to the meat balls but it wasn't listed in her recipe. Thanks for the link.
Oh! I totally missed that! It was great without it but next time I make it I will put it in and see how I like it. Thanks for the info!
Hi Anita! I love you and your channel! I just finished making this dish 10 minutes ago and it was delicious! My husband said it was the best ever. I didn't have ground beef, so I used ground turkey from Cosco. It worked out just fine. Thanks
I'm so glad! Thanks so much for your comment!
Enjoy watching your meat ball mini lasagna bun. Looks absolutely delicious. Thank you for sharing. Keep connected and visit . Have a wonderful Saturday.
Thanks so much for watching!
Just what I need! I'm having a spaghetti night for my book club and I will have my own keto/psmf style plate just for me so I can stay on on plan!
You got this! Planning ahead is everything!
I’m going to make everything! It looks so good.
Thank you for sharing your recipes! I’m glad these freeze well too.
Hope you enjoy! Thanks for watching!
It all looks super yummy! The "cannoli" makes me think of a cream cheese danish. :P
It does! It's close to that for sure!
That is very cool of them to do …so glad your mama is doing better …sweet of you to join her GOD BLESS YOU AND MAMA AND YOUR’S 🙌🙏🙌
awww, thank you so much! 😍❤
All looks delicious Anita!! Definitely will try the lasagna buns 🤤
You will love them!
Thank you for sharing! I never thought of using the PSMF bread to make breadcrumbs. I might slightly toast the bread before running through the food processor. I want to try it in meatloaf as a substitute for breadcrumbs or pork panko.
Sounds great! I'm definitely trying a meatloaf next!
can't wait to try the lasagna cups. Thanks so much for this!
You are so welcome! ❤
The lasagna cups look so delicious! It's so nice you got to see your mom 💜
Great ideas! Great Videos! Great Explanations! Thank You!
You are so welcome! Thanks for watching!
Yeah! I’m a subbie to her too and caught that video! It makes breadcrumbs in the food processor just like real bread!
yes, they acted like real bread crumbs from what I could tell!
This is awesome!!! Btw we do have Italian seasoning in the UK but not in Italy where I'm from so I'm just not used to use it 😅❤️
haha, that's good to know! I was thinking I might have to send you a bag! I put my Italian seasoning on everything!
@@KetogenicWoman ahhha might have to try it!! I also love the idea of lasagna buns!! Another one to try!!
Your lasagna buns look amazing and adding the ricotta was genious!
Thanks so much! 😊
Finally made those lasagna Buns and they were excellent.
I used the hearty Italian bread recipe that Anita posted recently.
I think they will be even better with the Italian bread! 😍
I love your recipes! Always creative and delicious😋 Gonna try everything
Yay! Thank you!
Finally was able to make your recipe for the lasagna rolls..but I used the bread recipe from your other video..you used bone broth in it and also yeast..WOW!!! The flavor is fantastic..I also used instead of ground beef..I used Italian sausage..now I have to make sure I don’t eat all of them today! 😁. Thank you 🙏
The Italian Loaf recipe is my new favorite now, I am going to make lasagna buns again with that too!
enjoy your videos. Some good ideas to try. Thank you.
Thanks for watching!
Those lasagna buns look incredible! But what really amazed me was the size of your vanilla extract bottle, lol. Keep 'em comin' Anita :)
haha, thank you! Go big or go home! Actually that is the Costco size vanilla! 😂
As I was thinking Swedish meatballs you said "cream sauce" - that's going to happen now that the weather is cooling off . Thanks for more great ideas.
Oh yes! I had these meatballs on my regular keto day with a cream sauce and cheese, it was divine!
Thank You for these amazing recipes!!!italy month is so cute!!! Well wishes & Big Hugs to your Sweet Mommy!!! Love&light from California 💗💗
Thank you so much! 😘
thanks Anita, great video
Thank you so much!
Love all your videos, must try some of these for my Italian Polish hubby!
awww, I hope he loves it!
Omg Anita! You got my mind spinning about cannoli’s!!! I was going to make in a hot dog roll pan almost like an eclair layer with the ricotta cheese, flavored with almond extract and when cooled dip ends in chocolate or Pistachio nuts. I would kill for some right now!! Lol
oh yeah, this could have been done much more elegantly! What you are describing sounds amazing!
It is soooo relaxing watching your videos and your recipes are fabulous!!!
Thanks so much!
More winners Anita, thanks!
Thank you so much!
Your Kitchen Aid is Pretty!
Thank you! 😊 I love it a lot!
Thank you for creative and practical recipes!
Glad you like them!
Thank you Anita. Everything looks delicious.
Thank you so much!
Love your content. Thank you so much for all the experimenting and for giving us recipes and macros.
You are so welcome! 😍
Thank you!! I can't wait to try all of those recipes 🙂
You are so welcome! Enjoy!
Wow, those look so good, I am making the meatball and make that sandwich. That lasagna is amazing to
Hope you enjoy! 😍
It all looks amazing. Gotta go to the store to get some Ricotta.
I really love ricotta and a little goes a long way in these recipes!
This looks wonderful.
I’m new to your Chanel and love the recipes.
Thanks and welcome! 😍
Thanks for sharing, looks all so delicious.
Thank you so much!
I love your recipes!!! I’m gonna make the meatballs today but I’m adding some Parmesan cheese and maybe an egg..have you tried the recipe with egg? Just wondering..thanks ☺️. Also I grew up in Chicago..Italian neighborhood so I’m gonna try this recipe with Italian sausage..yummmm..
I'm sure it will be wonderful with egg! Italian sausage is sooo good!
I was going to say that. I have never made meatballs without egg.
Not fond of the egg white bread,I find it chewy and like styrofoam so I will try try to use it to make those meatballs,Thanks for recipe
Hope you enjoy! But give my BBBE Bread a try, it's here on youtube as well. Lots of people are loving it and no styrofoam, no sweeteners in it!
I'm supposing no egg binder in meatballs because the breadcrumbs are egg white? Did you find that was enough to keep them from being crumbly? Considering that sweetener blend is mostly allulose with a tiny bit of monk fruit, it makes sense it would behave the same. =) WONDERFUL "Italian Week" ideas!
They held together really well! I didn't think of it but yeah, I think it helps that the crumbs are egg white.
🥰 I am so hungry now 😋
Mangia!
Intrigued! My mother is Italian, and I would be very interested to learn how to make our favorite Italian dishes low carb.
I love converting foods over to keto or low carb! Make some suggestions and I'll see what I can do!
@@KetogenicWoman I was so touched by your willingness to share your expertise in this! Once I learned how to make your carnivore egg noodles, it really opened up many of the recipes that I grew up with, that can now be easily adapted to keto and low carb. I do plan on learning how to make the PSMF bread, as soon as I take the plunge and get some powdered egg whites. I plan on making the noodles for my parents and grandmother as soon as I can visit them.
I wanted to take time to figure out what has been really stumping me for dishes my mother taught me that I don't know how to keto-adapt. One is ravioli. The other is Easter bread: a yeasty, lemony and very eggy (whole eggs) braided bread. I actually have never made ravioli from scratch, we always got store bought, but I can share the Easter bread recipe with you, if that would help give you an idea what it's like flavor wise.
@@mariannatodd7010 We have some Italian shops around here and I'm sure I've seen the Easter bread. Breads of course are a major challenge! I'll look at some recipes online to get an idea.
Thank you!
I can’t wait to make these meatballs! Could you please tell me though how you get your PSMF bread to look like regular sized bread slices? Mine are always so small! Lol 😂
You can make in a regular size loaf pan instead of the smaller silicon ones. This particular loaf I did make in my glass pan which is 8 in by 5.5 in measured inside the pan.
Thank you again! Yummy 😋
My pleasure 😊
I'm heading over to help you eat those lasagna buns 😋😋😋
Too late, they are all gone! But I can make more, lol!
@@KetogenicWoman get started, Im on the way LOL.
Now who is going to help me with these dishes...🤣
Not too many volunteers I'm afraid!
Could whey protein powder be substituted for the egg white powder? I've got a whole big jar of the stuff here and it's going to waste. I didn't like it at all for drinking, I'm looking for another use for it, especially since it was expensive and easily available if it works for some recipes. I just found your site last night and I've been watching several - great ideas and I really like your demeanor; calm and not over the top excited about every little thing. The recipes should sell themselves :)
I've honestly really tried to make the PSMF bread videos using whey powder. It's been a dismal failure and I can't get past the smell. I know that there are people who do bake things using the whey protein and it's probably because I'm trying to fit the PSMF macros when I choose my ingredients. So if you are keto and not doing PSMF, look up whey protein recipes on youtube and I bet you will find some good stuff!
Maria Emmerich says that you want to avoid whey protein if weight loss is the goal
Cannolis!!!!
yes, sort of, lol! 😋
Love all of your videos! You are so creative and smart to think of ways to make “normal” foods Keto friendly.
I do have a question about the bread. I have tried several times and mine always come out squishy or eggy. I have tried longer cooking but does not seem to make a difference. Do you think I should add more egg powder or less maybe? Any suggestions will be appreciated. I use your recipe and Maria’s but cut in half.
The bread seems to have a mind of it's own sometimes I swear! Squishy and eggy suggests to me either not baked long enough or not enough dry powder. It seems that we all have our own tweaking to do because what is dry to me might be too moist for another. So play with the amounts! Have you read this article yet that I put together? I'm trying to compile all the things into one place: ketogenicwoman.com/egg-white-bread/
Thanks for the response, really appreciate it.
Once again, thank you for sharing such great recipes!!
The one thing that I still find confusing is how to accurately calculate macros for meatballs/meatloaf, since some of the fat cooks out. So, if cronometer says that 1 pound of 90/10 ground beef has 44 grams of fat, how much of that fat remains after cooking?
When I calculate macros I do the macros for cooked extra lean gr beef, not raw. So I'm hoping they have accounted for it. I am not willing to worry about it beyond that effort!
I love your recipes and your journey toward health.. Do you prepare all your mother's food where she is living or is she eating the standard American diet?
The way you and I eat are not for weight loss but for health. We all have the choice to have food to be good, better and best.
They prepare all her meals. I try to show up for various meal times a few days a week so that I can see what she is eating. I would describe the cooking there as good wholesome home cooking, there is always a meat protein, vegetables and of course a starch. But all the foods are cooked onsite from scratch, I really can't complain about the cooking there at all. They even get the seniors who are willing and able to come into the kitchen and help cook which gives them a sense of purpose. They do their biggest meal at noon, dinner is usually a home made soup. Yes, she's eating carbs but I was not able to do much about that while she was living here either. My sisters and other family members always loved to bring her favorite foods over.
Anita …what is the name of the Italian herb mix you like so I can see if it is different from mine I make ..thank you ❤️
It is Cote D'Azur and I buy it locally when I am in Vancouver: gourmetwarehouse.ca/brands/COTE-D%27AZUR.html?page=11
Anita❤️ Thank you sweetheart What was temperature on Ninja for meatballs ?I have the same 1! ll will make it all 🎈❤️👏👍🥰💐
It's an awesome little machine! I couldn't remember I had to go back and check the temp! It was 400 degrees.
Do you know how many carbs are in psmf while bread? I always have several slices lol
It’s not much at all! My recipe in my Cronometer app says .4 net carbs per serving which is like 2 slices
@@joelyisdoingherbest I must have like 5 slices lol I make it with Allulose, egg white and egg white protein but I also add cinnamon omg it’s sooo good I have it a lot
@@ydelrod it’s definitely not the worst thing to be overeating! 😂. It’s so good and there’s really nothing “bad” about it! Cinnamon in it is so good!
@@joelyisdoingherbest Thank you so much for your channel I follow lots of your recipes you are awesome thank you
@@ydelrod Anita has great recipe ideas!
I don't have an air fryer. Do you have suggestions for oven temperature and baking time?
I would try 375 for 15 minutes, depending on what size you make the meatballs.
When you thaw and/or reheat lasagna roll, how do you do it exactly? Thanks!
I thaw in the fridge and use my air fryer to reheat any of the pizza buns or lasagna buns. You could also microwave.
Could you link your air fryer please? I like how it opens and how big the basket is. TIA.
This is the one that I am using. It also grills, bakes, roasts, dehydrates! amzn.to/3khTJQs
@@KetogenicWoman Thank you!
How many quarts is your new mixer? Does it make the 12 egg white batch ok?
Yes, it is the 5 qt Artisan model. The full recipe fits in there fine! I just didn't have enough of the egg white powder left, but now more has arrived!
What kind of ricotta cheese did you use? Low-fat or whole milk ricotta. I was wondering because the low fat has more carbs.
I used regular full fat for the lasagna buns and the Ricotta La Campagna for the cannoli.
@@KetogenicWoman thank you.
I love your video endings...ha ha oh the dirty dishes.
Lol, it's not all glamor you know!
I made these last night and they were great. I’m wondering what is the best way to warm them up?
Which ones? The Lasagna buns? You can heat them up either in the toaster oven, air fryer or microwave!
The lasagna buns. I’m having some of the leftovers tomorrow night.
@@EverythingNice4Dolls My favorite way is to use my toaster oven. It has a bake feature as well as air fry feature, either works.
I dont have one of those. But my microwave can air fry and it acts like a convection oven. Thanks for your help.
What is protein sparing bread?
It's bread made mostly of egg whites and egg white powder. People use it when doing the PSMF or protein sparing modified fast. In the video notes are links to more info about PSMF.
Hi , do the cannoli buns macros include the sweet cream on top ?
Yes they do, but I actually had lots left over so the macros are a bit high.
@@KetogenicWoman awesome ! thanks good to know !
Binge watching you and I was thinking how good would it b to add melted butter instead of chicken broth? ❤
I'm all about experimenting!
I thought for sure you were going to add one beaten egg.
You mention allulose. We bought some and we're surprised that it was made from fructose from corn. Certainly not carnivore and not so sure it is keto.
No allulose is not carnivore! Made from fructose from corn is a surprise to me, this must be how they are lowering the cost on it? Allulose is used in many keto bread recipes for it's browning effect but it is certainly optional.
Please, what temp and how long? for both trays
The plain buns were about 20 minutes and the lasagna buns were about 35 minutes, both at 325.
PSMF. What does that mean?
It stands for Protein Sparing Modified Fast. Many keto people use it as a stall breaker. Here is a basic explanation: ketogenicwoman.com/what-is-psmf-diet/
I do not like the taste of nutritionally at all I've tried it it's like I don't know and I don't like the taste of sweet stuff either in the bread and just I try so hard to make all these different brands and none of them taste like a real friend and I have been trying to do this for at least 3 years
Fair enough! These are not necessary for success on Keto or PSMF, just something that some people find helps!
Do you always slice your bread and freeze?
I have never frozen a whole loaf if that is what you mean? I felt it would be easier to slice and then take out what I need.
Cannfauxlis lol
😂