Keto Genius

When I say genius I am not kidding! This is the best thing to happen to the sandwich since sliced bread (shoot! Thay actually made sense). It isn’t a lettuce wrap but it is still a keto sandwich! Find out how!

I cannot claim credit for this marvel. My lovely girlfriend made these! The idea is simple… How do you make a keto sandwich, because let’s face it, I used to live off of sandwiches (thus the need for drastic life change). But so much of a sandwich is good:

Mustard – nothing wrong there

Lunch meats – OK maybe not the best but definitely not bad, especially since I love turkey

A slice of cheese – not bad in reasonable quantities

Some lettuce/tomato/onion/peppers – not only ‘not bad’ but actually really good for you

So I ask: Where does a sandwich go wrong?

You’re smart so I am sure you have guessed it, especially since this is a Keto thing!

Bread: So useful to keep all that good stuff in line, but not the greatest thing to eat consistently! That is where my love struck pure keto genius: Cut a bell pepper in half and use that!

It is so simple and so elegant! I cannot believe I never thought of it before! Not only does it add a satisfying CRUNCH to your sandwich, but I freaking love bell peppers too!!! It’s a win-win for sure! Anyway, today was day 4 of the new regiment! I went to the gym and maintained my diet goals!

I am serious about getting to a healthier and happier state of being!

How to Pan Fry a Chicken Breast

There is a simple answer to the question of how long to pan fry a chicken breast.

How do you pan fry a chicken breast?

Better yet, the quick answer to the question of how long to pan fry a chicken breast (some people don’t want recipes, they just want an answer) is…

Medium heat for about 10 minutes without flipping it. Then flip it and lower the heat for 10 more minutes. Let it sit for 5 minutes! It is that simple. Because we are keto, use butter in the pan to cook!

Some people say flatten it, I prefer not to, mostly because I don’t like the extra work involved, but also because I like a thick, juicy chicken breast.

As for an actual recipe, I am not a professional… I rub the chicken with a little olive oil and some spices and such. These are my preferred spices:

Notice that 0 carb label!!! That’s what we care about with Keto.

I also like a big salad with my Keto meals as you can see in the pictures (

also I am unpracticed at taking pictures of food, I will get better). It is a good way to fillnup with no carbs. I use usually a ranch type dressing because (once again, keto is awesome) fat is fine and they usually have low carbs!