April 9, 2020
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hi guys it’s Keila I am back with
another video today’s a little bit
special it’s my first meal prep video on
my channel leave me comments down below
if you want to see more of these videos
I stress so so much that the success of
my weight loss journey I’ve lost about
37 pounds so far it’s been accredited to
mill prepping and I show you guys what I
eat on when I do fast-food but I wanted
to show you what I usually eat during
the week I do have a traditional 8 to 5
job so I don’t have the luxury of
cooking on my mill so I wanted to show
you how simple and easy mill prepping on
keto can be so if you’re interested in
seeing this video and if you want more
videos please give this video a like as
well as let me know the next meal that
you want me to make let’s go ahead and
get into the video so first prep this my
bottle for breakfast is just keep it
I usually either have coffee with some
cream so I can get some fat into my diet
or I just do some old bacon and eggs
I don’t usually change what I eat it’s
either bacon our eggs or sausage and egg
next I’m gonna be showing you how I make
my chicken for this week I’m going to be
doing buffalo chicken this week but you
can definitely do any flavor that you
like I personally love barbecued chicken
as well so I alternate between those
it’s super simple I love adding garlic
to any type of meal because I feel like
garlic adds flavor and makes it feel
like it’s more homemade and my sis news
of choice if you are someone that loves
buffalo wings like myself I would
suggest roasting the chicken first and
then brushing on the buffalo sauce that
will adhere to the chicken more for me I
didn’t really mind because I wanted it
to be really fast and I knew dumping all
the ingredients in the beginning and
just letting it go in the oven was
perfect because I wouldn’t have to worry
about it next is the cauliflower mac and
cheese now I do have a separate video
specifically on this recipe I will link
it here as well as put it in the
description box below I’m not gonna go
too deep into it in this video but I
usually like to have a protein and a
nice fatty side so my fatty side I mean
some broccoli or cauliflower or some
kind of good vegetable with either
butter or not fredo sauce or in this
case I’m making a cheese sauce I love to
make sure I cook my mill so that way
they’ll be done around the same time so
that’s why I went ahead and cooked my
chicken and threw my cauliflower mac and
cheese in the oven first because this
next meal is super easy it’s vegetarian
and most of the gradients come from HR
now I do love to make my homemade
alfredo sauce and I generally do
whenever I have time but I wanted to
show you that you can still buy jarred
pasta sauce or alfredo sauce and still
incorporate it in your diet and make it
super easy so that leave
have to worry about your meals for the
week this I’m just using some alfredo
sauce it’s about four five servings of
alfredo sauce and about two servings of
pesto sauce
I combined those together in a saucepan
and I’m basically just heating it up
this particular alfredo sauce was not my
favorite so I did want to go ahead and
finish it up so I did doctor it up a
little bit I added a little bit of salt
and pepper and some garlic powder and
that’s perfect to add it a little bit of
burst of flavor so it feels like it said
my homemade and next we’re going to be
spiraling zucchini I have in all-time
craving for pasta and this is my first
time trying the spiralized zucchini now
I tried eating it both raw and cooked I
prefer it cooked up with a little bit of
butter and garlic and add some salt and
pepper to it it just adds so much flavor
and I feel like I usually do that with
regular pasta so I wanted to treat the
zucchini as if it was regular pasta once
you cook up the zucchini and shrinks
basically half in size so what I did I
did end up adding some broccoli with
this meal just to add a little bit more
volume to this next is my dessert now I
am a big believer of having something
sweet sometimes at the end of the night
it really does curb my cravings this is
just some strawberries sometimes I have
it in the morning for breakfast too if I
want a little bit of sweetness with my
bacon and eggs but I decided to do
dessert with this one I just chopped
them up into small pieces now I will say
when I was chopping this up I did have
it for the whole family
so if you are mo prepping for just you
you only really need one container of
strawberries and I like to top my
strawberries with a little bit of heavy
whipping cream
sometimes I’m too lazy and I just like
pour a little bit of heavy whipping
cream on the actual strawberries if I
want to get a little bit fancy I have a
little bit of sugar-free vanilla syrup
that I put in my coffee I put a little
bit in my heavy whipping cream and I
whip it up but I know
got time for that so if you are a fan of
quick desserts strawberries and cream or
heaven pop it with a little bit of
cinnamon you’re good to go I didn’t show
you guys but I do have snacks I usually
have nuts and some kind of chocolate
I’ve probably been into the Lily’s
chocolate I have their caramel one right
now they’re caramel salted caramel it’s
definitely check them out I found them
at Whole Foods I believe they’re at
sprouts as well but don’t hold me to it
that is all for this video I hope you
enjoyed this meal prep series if you do
and want more of these videos on my
channel please let me know by giving me
a thumbs up and leaving me comments down
below letting me know that you do like
this so I know to make more of these
types of videos and I will see you guys
in the next one bye

Randall Smitham



  1. Kelly S Posted on October 24, 2017 at 5:48 pm

    Made the zucchini and Alfred sauce on here was great! Simple and tasty. Added chopped meat patty and was even better. I’m type 2 so any low carb meal I’m always looking for new ones. Thanks !

  2. Fritzie Travels, Eats & Love Posted on October 26, 2017 at 3:49 am

    Please make more of videos like this please?!!! You are an inspiration.

  3. EscapingFromScientology Posted on October 27, 2017 at 12:16 am

    I am eating a bagel 😑(random)

  4. Lila Garvin Posted on October 27, 2017 at 12:40 pm

    Loved this video!! So glad I found you!!

  5. HeyIt's Kat Posted on October 27, 2017 at 6:56 pm

    Love it! New sub definitely!💖

  6. Deborah Hopper Posted on October 30, 2017 at 2:14 pm

    Meals look good, Thank you!!!

  7. Christian Momma of one Posted on November 2, 2017 at 2:50 pm

    Some of the things you use have a ton of salt. Why do you add more salt 😱

  8. Lexus Marie Posted on November 2, 2017 at 11:24 pm

    Great video I'm going on day 14 weight loss journey 😊

  9. Kelly Coleen Posted on November 12, 2017 at 5:54 pm

    I'm just starting Keto so this is helpful!!!!

  10. shriya devkar Posted on November 18, 2017 at 2:17 pm

    Can you upload a week meal prep ( student friendly) I am really really looking forward

  11. Nancy Njeundji Posted on November 29, 2017 at 3:25 am

    Hi, just a little extra tip for your dessert. Put the strawberries in little plastic jars and frozen them. Take a jar when you crave for sugar, frozen fruits are delicious and take time to eat. Kiss

  12. Hughresa J Posted on December 1, 2017 at 7:35 pm

    hi am new to the diet your videos are super helpful can i get the recipe for the cauliflower mac n cheese please?? thank you

  13. Harrrgh Posted on December 4, 2017 at 2:10 am

    Thank you Senpai

  14. Belinus Posted on December 8, 2017 at 3:53 am

    Would love to see recipes for some of this stuff.

  15. Sabrina Jayy Posted on December 11, 2017 at 11:44 pm

    So happy to find your channel 🙂 I just started Keto today!

  16. Tash Henry Posted on December 19, 2017 at 5:14 pm

    I love this . You made your meals look so simple and yummy

  17. 006sick Posted on December 20, 2017 at 11:37 am

    "ain't nobody got time for that"Loved it 😀

  18. Ashleigh & Adam Reeker Posted on December 30, 2017 at 8:08 pm

    Girl, loving your channel! We also follow ketoconnect and are obsessed with their recipes! Excited to keep following you. 👍🏻

  19. joanna09mariel Posted on January 3, 2018 at 5:51 pm

    I would love more meal prep videos !

  20. Pamela Felix Posted on January 4, 2018 at 8:09 pm

    This was very helpful! Thanks!

  21. Berenice C. Posted on January 6, 2018 at 9:02 am

    Yes, loved it, thanks 😊

  22. Rosaura Díaz Posted on January 8, 2018 at 2:50 pm

    I have the same spiralizer!

  23. Niko Gerard Posted on January 8, 2018 at 5:51 pm

    Is that chicken thighs or breasts?

  24. Bri Style Posted on January 9, 2018 at 5:45 pm

    Girl, this video was so helpful!❤️

  25. Sandra Bedoya Posted on January 10, 2018 at 9:38 pm

    Those ingredients do not sound very Keto.

  26. Linette E. Houser Posted on January 15, 2018 at 6:04 pm

    yes I liked and please present many many more!!! such a big help

  27. Lori Clark Posted on January 17, 2018 at 1:36 pm

    Yes please! I love meal prepping!

  28. vesna rottmann Posted on January 24, 2018 at 2:47 pm

    You are Queen Keila, i love your recepies 😉

  29. Lakita Butler Posted on January 24, 2018 at 8:34 pm

    Hi this is good advice, by the way where can you buy the zukini pasta maker?

  30. Jennifer Sanchez Posted on January 29, 2018 at 4:13 am

    I am starting keto tomorrow and this help me I nervous

  31. Elizabeth Toumi Posted on February 21, 2018 at 3:14 am

    I LOVE your meal prep videos! They’re so helpful and delicious looking, thank you ❤️

  32. BB Howell Posted on February 27, 2018 at 3:19 am

    Thank you for sharing 💖 I just started Keto on Thursday and I feel great

  33. puregoddessuniversity Posted on March 6, 2018 at 2:37 am

    Do you use a food scale?

  34. Sandra Rios Posted on March 6, 2018 at 2:56 am

    I love love love love my zoodle maker good video I just subscribed to your channel

  35. Nancy Fahey Posted on March 8, 2018 at 6:17 pm

    Yum, I just ate an hour ago and all this food made me hungry. I'm never hungry. Stopping in cause keto connect said so.😊
    Thanks you.

  36. Elizabeth’s Channel Posted on March 17, 2018 at 7:26 pm

    Did you toast your zucchini?

  37. lileemuse Posted on March 20, 2018 at 6:05 pm

    More of these please and thank you !

  38. Sherri Walker Posted on March 25, 2018 at 5:07 am

    Hello Keila! I love the video and how you can achieve my goal. I am new to the Keto Diet and in doing my research I found a free cookbook at the following url review: https://tinyurl.com/y96zwrut

  39. Linette E. Houser Posted on March 29, 2018 at 7:58 pm

    yes more please!!!

  40. Megan De La Paz Posted on April 3, 2018 at 4:54 am

    Your videos are great! Thanks for keeping it simple. 🙂

  41. Tiffany Nicole Posted on April 7, 2018 at 7:34 am

    How many times a day do you eat?

  42. TeamYELLOW17 Posted on April 11, 2018 at 5:46 am

    Yes , with the seasoning some people act like they afraid to give their protein some flavor !

  43. TheYuriBabe Posted on April 15, 2018 at 3:43 am

    Girl, what temperature and amount of time did you bake your chicken for?

  44. kaitlyn1014 Posted on April 24, 2018 at 12:37 am

    love your channel just found it but it is awesome.

  45. Benazir Akbar Posted on May 3, 2018 at 10:56 am

    Hi Keila! Please please please make more keto meal prep videos!👍👍👍❤️❤️❤️

  46. Manmeet Kaur Posted on May 7, 2018 at 4:03 pm

    hey…i. just started keto… you're recepies look really yum! i didnt know you could lose weight eating cream and butter and i didnt know you could eat strawberries on keto…but u lost 37lbs! wow..thats really inspiring

  47. Manmeet Kaur Posted on May 8, 2018 at 2:03 am

    can u tell me how long it took you to stop craving like bread and baked goods and stuff? i was craving it so badly today that after doing this diet for a week..i couldn't control myself..i ate some toast with with my eggs this morning…😣

  48. Pamela Berner Posted on May 9, 2018 at 9:39 pm

    More KETO prep please.

  49. J L. Posted on May 11, 2018 at 7:22 pm

    Do not use metal utensils on your non stick pans.

  50. Jackie Barajas Posted on May 12, 2018 at 6:41 pm

    I just started Keto a week ago and lost 8!! I just started following you to get ideas on what to make for my meal prep

  51. Overdose On Coffee Posted on May 16, 2018 at 1:06 am

    loved it! sorry so short, im just getting sleepy

  52. staylops Posted on May 20, 2018 at 11:05 am

    I'm just now starting this keto diet. I love your channel and how detailed you are with your meal prep. Just subscribed.

  53. Sarah Relatable Posted on May 26, 2018 at 6:19 am

    What is your favorite jarred alfredo sauce?

  54. Brendaz Great Wayz Posted on May 31, 2018 at 4:22 am


  55. rvelas09 Posted on June 11, 2018 at 10:24 pm

    Yes I’d love to see more meal prep… since I’m new to Keto 😊 thank you!

  56. 1FlyMissDale Posted on June 13, 2018 at 2:54 am

    You’re such an inspiration! Thank you!

  57. stephanie ohles Posted on June 14, 2018 at 7:51 pm

    looking for prep in coconut oil and other oils.

  58. stephanie ohles Posted on June 14, 2018 at 7:57 pm

    how much for the noodle makers
    never cooked zucchini noodles before

  59. Sara G. Posted on June 14, 2018 at 11:33 pm

    I honestly thought that was just real mac n cheese from the thumbnail! Been a cauliflower hater my whole life but since I’ve started keto it’s been one of my favorite ingredients because it’s just so versatile! I’ve never tried it like that but it looks delicious! Thanks for all the great recipes!!

  60. Chris White Posted on June 21, 2018 at 3:10 pm

    Love 💗 your ideas!

  61. Keto Foodlover Posted on June 22, 2018 at 3:41 am

    Congratulations ! I am almost at my weightloss goal too

  62. Spammy 1 Posted on June 23, 2018 at 5:08 pm

    Can u do more meal prep videos. It helps!!!

  63. Aileen McCaffety Posted on June 28, 2018 at 5:50 am

    Hey Keila Keto
    I am a new Subscriber to your Channel can you please do more videos on keto meals prep and recipes and your day to day on keto diet and what you do on your workouts at the gym ? How much fluids or water do you drink ? And what kinds of foods do you prepared for your Keto Diet ? How long did it take to lose your Weight ? And how much more do you want to lose ? Basically I am learning through you on my Keto Diet journey 😀

  64. Micheala Greene Posted on July 2, 2018 at 12:35 am

    How many days was this meal prep for ?

  65. Ang Cruz Posted on July 3, 2018 at 5:55 pm

    I’m going to try this Keto diet. I need to loose 80 pounds.. your meal prep looks delicious and I will be doing the meal prep..

  66. Tia Marie Posted on July 8, 2018 at 3:48 pm

    Great video!! Subbed!! And you're so pretty!!…

  67. Natalee James Posted on July 12, 2018 at 11:55 pm


  68. Ima Brat Posted on July 15, 2018 at 8:09 am

    Were those chicken breasts? How long and what temp did you cook them? Also, did you cook the zoodles? I don't see a link to recipes in the description? Thanks!

  69. Yazzthaboss Bentley Posted on July 16, 2018 at 8:19 pm

    I guess keto diet is like when you remove paint with paint? Removing fat with fat. To burn off fat use fat?

  70. CasinoCityKitty Posted on July 25, 2018 at 2:41 pm

    You’re so beautiful and congrats on your progress! 😸 I’ve been searching for good Keto info and yours is the most pleasant to listen to and easy to understand yay!! 👍🏼✨ Thank you for making the videos easy to view (thanks for the thorough camera shots on the foods).

  71. Susan Lawson Posted on July 31, 2018 at 2:41 am

    Just came across this video. It was in my suggested feed and I am now a subscriber! Thank you for making this! Been on keto for 2 months and down 20 pounds. Loving it.
    I was wondering what temp and how long you cooked that chicken? Totally making that tonight!

  72. Holly Owens Posted on July 31, 2018 at 6:47 pm

    I had learned how carbs were tied into weight gain and also generally to try to avoid carbohydrates, but had in no way never ever viewed using them to lose fat. The fundamental idea behind the four cycle fat loss method is for you to train the body to melt fat for energy instead of just carbohydrate. It’s built around scientific research into the elevated carb diets of the Japanese and also their outstanding long-life expectancy. The conclusions indicate that it’s their high carb-cycling eating habits means that could help to continue to be in good health into old age with a low body mass index (decreased incidence of unhealthy weight).Read more here https://goo.gl/tLjnbf

  73. Dawn Somerville Posted on August 1, 2018 at 8:42 pm

    Excellent video! Thank you! ♥️

  74. Noel Nguemmogne Posted on August 3, 2018 at 12:06 am

    Thanks. Sharing is caring .Dear friend ,ARE YOU SAVED ? IF YOU DIED TONIGHT WILL YOU GO TO HEAVEN OR HELL?
    The Bible says: God is holy and heaven is holy which means perfect. God can never let anybody or anything imperfect or sinful enter heaven.
    Have you ever lied once? Stolen once? Hated once? The answer is yes .This makes you a liar, a thief and a murderer according to God. So if you were to die this night you will go to hell because you have sinned and the punishment of sin is death. We are all sinners we were all born that way.
    The excellent news is that GOD wants you in heaven with Him. But as a just GOD, He has to punish your sins. He has provided a way to save you .There is someone perfect who was willing to take your punishment, mine and the one of the whole world.
    John 3:16 says: “For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.”
    So Christ died on the cross for our sins.

    1- Admit you are a sinner.
    2-Be willing to turn to God (repent).
    3-Believe that Jesus died for you, was buried and rose from the dead. Romans 10:9 say: “that if you confess with your mouth the Lord Jesus and believe in your heart that God has raised Him from the dead, you will be saved.”
    4-Now through prayer, invite Jesus into your life to become your personal savior.
    5- Pray this prayer of salvation 🙁 Say it aloud)
    Dear God, I come to you in the name of Jesus. I admit I am a sinner. I thank you that you loved me so much to send Your Son to die in my place. I believe in my heart that Jesus Christ died on the cross and shed His blood for my sins, was buried and rose again. .I ask you to forgive me ,Father.
    I now invite you Lord Jesus, to come into my heart and life as my personal Lord and Savior. Amen.
    1-Read your Bible everyday to get to know Christ better.
    2-Talk to God in prayer everyday.
    3-Be baptized, worship, fellowship and serve with other Christians in a good bibelbelieving church.
    4-Tell others about Jesus.
    NB: Congratulations .You have just made the most important decision of your life by accepting Jesus.

    TO START TO LEARN ABOUT GOD :www.EnseigneMoi.com
    -www.cfaith .com
    -Watch Ron Wyatt Amazing Discoveries Full on youtube.

  75. jill Brown Posted on August 3, 2018 at 11:48 pm

    Thank you for sharing so easy to follow which i will be doing!!!!!

  76. Z P Posted on August 6, 2018 at 6:26 am

    Just take care not to use a lot of already made sauces or spices as they have a lot of hidden sugars and starches and can make loosing weight harder 😉

  77. Z P Posted on August 6, 2018 at 6:28 am

    Also minimize berrie intake for serious weight loss as they have a lot of sugar in, stick to blue berries and if you do consume them daily be sure you're active as that is the only way you can consume a little bit more carbs…

  78. Jesus will Judge Posted on August 15, 2018 at 4:46 am

    Good for you..

  79. lynn imperfect ten Posted on August 15, 2018 at 3:56 pm

    Is there a way that I can still lose weight but stay away from dairy products cause I breastfeed and my baby is allergic, but I feel like I'm not getting enough calories

  80. Only Me Posted on August 18, 2018 at 5:19 am

    Im disappointed as a black women u don’t clean your chicken lol

  81. Melly B Posted on August 21, 2018 at 7:08 pm

    Love your meal prep vids- gives me lots of great ideas! Thank you x

  82. Diona Treitler Posted on September 12, 2018 at 4:34 am

    Can you use spaghetti squash in place of the zucchini?

  83. Marijana Marjanovic Posted on October 3, 2018 at 11:06 pm

    Hello Keila I m starting today keto and I didint now what I can cook! But I see you here where you explain so good! Thanks! One question can I eat cous cous? Please if you can answer me!

  84. Z'ION Y'ISRAEL Posted on October 5, 2018 at 6:26 pm

    Thank you for all of ur videos sis ….I look forward to making them for me and mii family

  85. LeeAndra Wilson Posted on October 17, 2018 at 7:21 pm

    So in the meal plan video you had the eggs and Bacon for breakfast, the cauliflower cheese mac & chicken for lunch and the zucchini with alfredo sauce for dinner, is that correct?

  86. Kiara McCall Posted on October 30, 2018 at 3:10 am

    Question, so i started my keto journey 3 days ago and I use an app to help me count all my macros and i'm hitting my goals for that but i'm not hitting my calorie count? I eat approx around 12 and then around 7/8 but i'm barely reaching 1200 calories with my meals?

  87. Amarythe Frostfire Posted on October 30, 2018 at 11:11 pm

    Thank you so much for this video. I was doing low carb at the beginning of the year. I went from 255lbs. to 219lbs. I gave it up for food budgeting and have gained almost all of my weight back. This looks so helpful and not that expensive. I really want to go keto again.

  88. Holly Hennessy Posted on November 15, 2018 at 2:12 pm

    Thank you so much for these meal prep videos, they are great! Please keep them coming!

  89. ben crawford Posted on December 11, 2018 at 9:50 pm

    You are super gorgeous,just in case no one has told you today! Not being thirsty,just saying. These meal prep ideas are very useful, i just purchased a veg spiralizer and look forward to using it as a pasta replacement. Good luck on your health journey,Keila.

  90. Christie A Posted on January 2, 2019 at 10:07 pm

    I lost 37 lbs (as of today). You can take better care of yourself by being held accountable. Food track, meal plan, prep ahead, set 1200 cals/day while watching Macronutrients + 16/8 intermittent fast. It's worth it after you get it down. For me 4 weeks to get the right balance without eating the same meals over & over.

  91. pacluv Posted on January 17, 2019 at 10:34 pm

    I used to use that same Alfredo sauce in a jar, until I found this homemade one that is so easy to make. And it tastes one million times better than that jar stuff. I found it on this website called “the recipe critic “. It’s soooooooo good, that once you make this you will never go back to that jarred stuff again. Check it out I think you’ll agree that it’s really delicious 😋

  92. Omar Saunders Posted on January 25, 2019 at 10:16 pm

    Yes, more of these types of videos

  93. Glitterbug Posted on January 29, 2019 at 3:40 pm

    I’m just starting keto and I loveee your channel

  94. Phlawless Sistar Posted on January 30, 2019 at 7:54 pm

    New to Keto and your channe. Can you add the time and temperature along with measurements for receipes

  95. Eve Gandy Posted on February 16, 2019 at 2:41 am

    Great suggestion for the strawberries and cream I was sitting here dying for a keto friendly treat

  96. La'Jhuan Scarbough Posted on March 26, 2019 at 2:57 am


  97. WEALTHYANDEXY Posted on April 7, 2019 at 4:16 am

    Hello are you okay ; I noticed you been gone . Thank you love your energy ; please do some more keto ,Breakfast , lunch and dinner ideas ?

  98. Beth Meadows Posted on May 8, 2019 at 3:48 am

    Great video