Dab chicken dry.
Rub the chicken thighs down with light olive oil.
Apply ingredients to both sides of the chicken to your taste.
Place chicken on a cooking rack.
Bake at four hundred and twenty five degrees for 30 to 40 minutes or until the chicken reaches the appropriate temperature of 165.
Then broil on high for about 2 minutes.
Low-carb veggies |
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| Alfalfa sprouts | 1 cup | 1g carbs |
| Asparagus | 1 cup | 5g carbs |
| Bok choy | 1 cup | 2g carbs |
| Cauliflower | 1 cup | 5g carbs |
| Celery | 1 cup | 3g carbs |
| Eggplant | 1 cup | 5g carbs |
| Green beans | 1 cup | 5g carbs |
| Green bell pepper | 1 cup | 7g carbs |
| Green cabbage | 1 cup | 5g carbs |
| Green onion/scallion | 1 cup | 7g carbs |
| Kale | 1 cup | 1g carbs |
| Leeks | 1 cup | 12g carbs |
| Lettuce | 1 cup | 1g carbs |
| Mustard greens | 1 cup | 3g carbs |
| Okra | 1 cup | 7g carbs |
| Onion | 1 cup | 15g carbs |
| Radishes | 1 cup | 4g carbs |
| Red cabbage | 1 cup | 5g carbs |
| Spinach | 1 cup | 1g carbs |
| Sweet red pepper | 1 cup | 7g carbs |
| Swiss chard | 1 cup | 1g carbs |
| Tomato | 1 cup | 7g carbs |
| Turnips | 1 cup | 8g carbs |
| Zucchini | 1 cup | 4g carbs |
High Carb veggies |
||
| Black-eyed peas | 1 cup | 100g carbs |
| Butternut squash (chopped) | 1 cup | 16g carbs |
| Carrot (chopped) | 1 cup | 12g carbs |
| Corn | 1 cup | 27g carbs |
| Garbanzo beans | 1 cup | 126g carbs |
| Green peas | 1 cup | 120g carbs |
| Lima beans | 1 cup | 112g carbs |
| Parsnips (sliced) | 1 cup | 24g carbs |
| Pinto beans | 1 cup | 120g carbs |
| Plantains (sliced) | 1 cup | 47g carbs |
| Potato (diced) | 1 cup | 27g carbs |
| Pumpkin (chopped) | 1 cup | 12g carbs |
| Sweet potato (chopped) | 1 cup | 27g carbs |
| White beans | 1 cup | 122g carbs |
Meats: Grass-fed beef, free-range chicken, pork, lamb, organ meats.
Seafood: Fatty fish like salmon, sardines, mackerel, shrimp, lobster.
Eggs: A perfect keto staple, great for snacks or meals
Healthy Fats: Avocado, olives, nuts (macadamia, pecan, Brazil), seeds, coconut oil,
ghee, olive oil, avocado oil.
Leafy Greens: Spinach, kale, arugula, lettuce, chard.
Cruciferous: Cauliflower (great for ricing/pizza crust), broccoli, cabbage.
Others: Asparagus, zucchini, mushrooms, bell peppers, celery, cucumber, Bok choy.
Full-Fat: Cheese, heavy cream, half-and-half (in moderation).
Keto-Friendly Yogurt: Almond milk-based options like Kite Hill.
Snacks & Pantry Staples
Crunchy: Pork rinds (pork cracklings).
Bars: Brands like Love Good Fats, Primal Kitchen.
Sweets (Stevia-sweetened): Lily’s chocolate.
Condiments: Avocado oil mayo, sugar-free sauces, pesto.
Drinks: Black coffee, unsweetened tea, Zevia soda.
1 pound chicken breast or thighs chopped into 1″ pieces
salt + pepper
1 tablespoon coconut oil
2 zucchinis chopped
1 red bell pepper sliced
1 bunch green onions sliced
1 yellow onion sliced
1 teaspoon fresh ginger peeled and chopped
2 cloves of garlic grated or finely minced
2 tablespoons red thai curry paste or more to taste
1 13.5-ounce can full fat coconut milk
Garnish Options: red pepper flakes, fresh cilantro, wedge of lime
Serve With Options: cauliflower rice, on top of a baked sweet potato, regular rice if it works with your diet
INSTRUCTIONS
Heat a cast iron skillet over medium heat.
Pat the chopped 1 lb chicken breast or thighs dry and season with salt + pepper.
When the skillet is warm, add 1 Tbsp coconut oil and cook the chicken breast until golden brown and cooked thru, about 8 minutes, stirring occasionally. Transfer the cooked chicken to a plate.
With the heat still over medium heat, add in all the zucchini, bell pepper, green onions and white onion. Season with salt + pepper. Cook the vegetables until starting to brown slightly on the edges, but still crisp tender, about 6-8 minutes, stirring occasionally.
(2 zucchinis,1 red bell pepper,1 bunch green onions,1 yellow onion)
Add the 2 cloves minced garlic and 1 tsp grated ginger, cook for 30 seconds until fragrant.
Return the cooked chicken to the skillet. Add in the 2 Tbsps red thai curry paste and (13.5 oz) can of coconut milk, stir to combine. Cook for 1-2 minutes until heated thru.
Spoon the coconut chicken thai curry over cauliflower rice (or regular rice or baked sweet potato) and serve warm. Top with desired garnishes.
Notes
Pro Tip: For keto, I always choose canned, unsweetened full-fat coconut milk. Avoid coconut creamer or boxed milk – they often sneak in sugar and don’t give the same creamy texture.
Ingredient Swap: You can use shrimp, sliced turkey, ground pork, or even tofu to make this curry suit your preferences or dietary needs.
Veggies: Mix and match based on what’s in your fridge – broccoli, mushrooms, spinach, green beans, kale, or squash all work.
Spice Level: This version is mild enough for kids. Add Thai chiles or extra red pepper flakes if you want heat.
Whole30 Tip: Check labels to ensure your curry paste and coconut milk are compliant.
Meal Prep Friendly: Stores beautifully for up to 5 days in the fridge.
Nutrition
Calories: 358 | Total Carbs: 9.9g | Protein: 16.8g | Fat: 29.3g | Fiber: 2.2g | Net Carbs: 8g
MCTs (medium‑chain triglycerides) are a type of fat found naturally in certain foods—especially coconut products and some dairy—that may support weight loss by increasing energy burn, reducing appetite, and being metabolized faster than typical fats. They’re not magic, but the research shows they can be a helpful tool when used strategically.
🔥 1. Faster Fat BurningMCTs are absorbed quickly and go straight to the liver, where they’re used for energy rather than stored as body fat. This can slightly increase calorie burn and fat oxidation. |
😌 2. Reduced AppetiteSome studies show MCTs may increase satiety hormones, helping you feel fuller and potentially eat fewer calories. |
⚡ 3. Quick Energy SourceBecause they convert to energy rapidly, MCTs are popular in keto and low‑carb diets to help maintain energy and mental clarity. |
🧠 4. Support for KetosisMCTs help produce ketones, which can make a ketogenic diet easier to maintain and may indirectly support fat loss. |
You don’t have to use supplements—some whole foods contain MCTs:
| Food | Approx. MCT Content | Notes |
| Coconut oil | ~62–65% MCTs | Highest natural source; mostly lauric acid (C12) |
| Palm kernel oil | High | Similar profile to coconut oil |
| Butter & ghee | Small amounts | Contains C8, C10, C12 |
| Cheese | Small amounts | Especially goat and sheep dairy |
| Whole milk | Trace amounts | Not a major source |
(From research and common practice)
MCTs can be a useful tool for weight management because they burn quickly, may reduce appetite, and support ketosis. The best natural food sources are coconut oil, palm kernel oil, and small amounts in dairy. Supplements offer the strongest effect, but whole foods still provide benefits.
🥥 Low‑Carb, Food‑Only MCT Daily Plan
🌅 Breakfast (Low‑Carb MCT Kickstart)
Option A — Coconut Coffee + Protein
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Option B — Coconut Berry Smoothie (Low‑Carb) Blend:
|
Option C — Goat Cheese Omelet
|
🍽️ Lunch (High‑Satiety, Low‑Carb)
Option A — Coconut Curry Bowl (Low‑Carb)
|
Option B — Goat Cheese Power Salad
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Option C — Coconut Chicken Soup
|
🌆 Snack (Optional, Low‑Carb)
🌙 Dinner (Low‑Carb, MCT‑Forward)
Option A — Coconut Stir Fry
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Option B — Steak + Coconut Mushroom Sauce
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Option C — Salmon with Coconut Cream Spinach
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🛒 Low‑Carb MCT Shopping List (Food‑Only)
🥥 Coconut Products (Primary MCT Source)
🧀 Dairy (Moderate MCT Source)
🥩 Proteins (Low‑Carb)
🥦 Low‑Carb Vegetables
🧂 Pantry Staples
Christmas Eve 2025 at Grandma’s House
Christmas Eve Meal:
Andy :
Diane:
Christmas Day at Diane’s House – Laura & Theo weren’t here, headed home
Christmas Eve Shopping List
Christmas Day Shopping List
TO MOM’S HOUSE – Christmas Eve
Cookies (Joey made) I scooped small & Laura helped in/out oven