Bacon, Egg, and Cheese The Right Way!!!

Make these delicious low carb, low calorie biscuits at home with Linda’s pre-made biscuits. These bacon,egg, and cheese biscuits have just about half the calories of the popular choices out there.

These breakfast sandwiches include 1 slice of Kirkland bacon (40 calories), 1 slice of Kraft Singles (60 calories), 1 Large Egg (75 calories), and a Linda’s Diet Delites Low Carb Biscuit (70 Calories) for a total of just 245 calories.

You could cut the calories a bit more if you wanted to use a lower calorie cheese and/or go with turkey bacon. But I prefer it the way listed above.

Other not so healthy options include:

  • McDonald’s = 460 calories
  • Bojangles = 480 calories
  • Wendy’s = 450 calories
  • Chick-fil-a = 440 calories
  • Hardee’s = 610 calories

Get your hands on these low carb biscuits by clicking here

Delicious Low Carb Chicken and Waffles

There are no words to describe the perfection of this dish! Absolutely genius, thanks so much for sharing @ketocheatcodes! 🤗

Another great creation using carbquik low carb baking mix. It’s in your best interest to grab a box for the upcoming holiday baking season 👌🏼‼️

KETO Chicken n waffles! 10g net carbs per plate, using carbquik for both the waffles and fried chicken!

Here are other baking mix and waffle options:

Or you can just purchase the pre-made waffle below:

For other low carb, low calorie, healthy food options visit our website at

Why Track Calories? 5 Reasons Why to Track Calories When Starting a Diet

The principle that weight loss is entirely related to consuming fewer calories than we use is a good principle to focus on when starting a diet.

As your knowledge of food, exercise, and dieting increases you can take this principle and tweak it to maximize your results, but in the beginning you don’t want to complicate things too much, so just focus on tracking calories.

Why Track Calories?

  1. In the simplest terms, we lose weight if we consume less than we use.
  2. Tracking calories will force you to actually see how many calories you are consuming rather than assume. Normally the difference between what we actually eat and what we think we eat is drastic.
  3. Tracking calories will dramatically increase your knowledge of the approximate macronutrients in foods (calories, fat, carbs, fiber, sugar, protein). This leads to making better decisions about which foods to eat.
  4. Tracking calories will prevent you from losing focus on your diet because you will be active in your new habit of ‘dieting’ throughout the day as you track.
  5. Tracking calories shows in stark terms the impact that food, as opposed to exercise can have on the energy in – energy out equation.
    • Would you rather eat a 300 calorie slice of cake or walk 3 miles to burn it off?
    • the path towards a healthier weight is 80% dietary habits and 20% exercise habits

What to do First When Starting a Diet

So you’ve finally built the determination to get healthier and start a diet.

Now, where do you start?

The world of eating healthy and dieting, which are sometimes at odds, is vast, diverse, and sometimes complex depending on how deep you want to go.

In the beginning start with just 2 basics:

  1. Realize that to maintain a lifelong healthy weight, or look good naked (depending on your goal), you will need to eventually adopt an overall healthier lifestyle rather than jumping in and out of diet mode. For now though, we are going to focus on diet mode since we assume you have some pounds to lose.
  2. To keep things simple, concentrate on calorie tracking.

By focusing on calorie tracking you get to the main cause of weight gain – eating more calories than you burn or utilize.

There is more to it than just calories in calories out, but at the beginning at focus on this alone will allow you to take large first steps in tackling weight loss.

When Should I Start My Diet?

If you have become self aware of the state of your physical health, the time to start living a healthier lifestyle is . . . now – IMMEDIATELY!

Don’t wait till you know it all and have the answers to every question – you never will.

Start with a couple quick changes that you already know will be beneficial.

Don’t wait till ‘tomorrow’ because’ today is your last non diet day’ – instead realize you will not have more determination tomorrow, you will have less.


You don’t need a gym membership, you don’t need to know about every ‘fat loss secret’, and you don’t need ‘the right diet’.

Start with 1 or 2 easy changes and work from there.

Do you see yourself in the comic below:






Good, recognize this for the false premise it is. You won’t start next Monday. Get this ‘I have to start on a set date’ idea out of your head.



The 10-3-2-1-0 Better Sleep Formula


In this newsletter I’ve included a formula I stumbled upon for better sleep.

Although this isn’t a direct ‘diet’ topic, indirectly sleep is incredibly important to your overall health and both muscle growth and fat loss, depending on your goals.

If you don’t already place a very high priority on sleep, I won’t spend too much time trying to convince you because there is no reason not to make it one of your highest priorities.

Instead, I’m going to share a formula that many highly productive people use to achieve greater levels of sleep because for many people, even if they want to sleep more, they “can’t.”

As with nearly everything in life, if you can apply some structure or a formula around your goals (in this case getting better sleep), your chances for success will improve dramatically.

This system helps you get to bed on time, sleep better, and wake up the next morning well rested and ready for battle.

One major caveat though – this assumes you have already put some structure in place so that you will have 8 hours to sleep. If you haven’t done that yet, start there first.

The Formula goes by many names. The one we will use is “The 10-3-2-1-0 Goodnight Formula for Better Sleep”.


The 10-3-2-1-0 Goodnight Formula for Better Sleep

10 hours before bed – No more caffeine
3 hours before bed – no more food or alcohol (although I change this to just no more alcohol)
2 hours before bed – no more work
1 hour before bed – no more screen time (turn off all phones, TV’s, and computers)
0 – the number of times you will hit the snooze button in the morning


Rules – The fact that it is a formula, rather than some general ‘good ideas’ is important. Even just being cognizant of the formula will make you more likely to follow it because there is not room for wishy-washyness.

For instance, you won’t find yourself saying ‘Well, I usually try to not drink too much before bed, but it isn’t that much so it isn’t a big deal.’

Instead you will find yourself saying, ‘I don’t drink alcohol within 3 hours of bed and I’m going to bed in 3 hours, so I can’t have this additional glass of wine.’

Why Caffeine – 10 hours is generally the amount of time required for your body to clear it from the bloodstream and eliminate its stimulatory effects. This depends on the person though as some people are faster caffeine metabolizers than others.

Why Alcohol – Alcohol does allow people to fall asleep quicker and sleep more deeply for awhile, but it reduces REM sleep – the part most important to feeling rested.

Why Work – It takes a couple hours for your brain to stop running in circles on work issues. If you jump right into bed you will still be thinking about the problems of the day. Instead, stop work at least 2 hours before bed and do a quick brain dump – create a list of outstanding stuff so you aren’t running through a to-do list all night.

Why Screen Time – The blue light from the devices most people use affect your body’s production of sleep inducing melatonin and shift your body’s natural clock, known as its circadian rhythm. One solution is to use special glasses that block blue light.

Instead, I highly recommend just turning off all screens. Spend the final hour of your day reading real books, talking with your family, meditating, etc. In the long run this will have much more positive impacts than another 30 min. browsing Facebook.

When You Get Up – The last step comes in the morning. Everything you did in the formula the day before should have you better rested, but when you rise you may still be tempted to linger in bed. Don’t! Instead, get up immediately and start your day.

Remember it’s your one and only life, and the day is wasting as you lay in bed.

So What Do I Do?

Every once in awhile people ask what my diet looks like, or my day.

Here’s what the end of my day looks like to guarantee better sleep.

1. I aim to be asleep by 10pm at the latest and wake up at 6am. Although I find myself starting to shift more towards 9-5 because I can be so much more productive when I’m up before the world starts banging on my door.

2. Around 8pm I stop any and all work, including reading via work related articles, blogs, books, etc.

3. Around 9pm my phone is closed and charging for the next day, the TV is off (I’m not much of a TV watcher anyway), and I’m preparing a cup of Yogi Soothing Caramel Bedtime tea – delicious, caffeine free, and contains rooibos to promote sleep (thank you Tim Ferriss for the suggestion.)

4. Between 9 and 9:30pm I climb into bed with a fiction book (and sometimes the remainder of my tea), and start reading till at the latest 10pm (I usually don’t last that long). Right now I’m reading Time and Again by Jack Finney and I highly recommend it.

5. Lights out for good at 10pm.

6. I usually wake up around 5:45 – 15min. before my alarm clock goes off.

And then it is off to the races (or a hot coffee and round 2 of that book on my porch).

Make it a great day,


P.S. Questions? Concerns? Want to shoot the breeze? Remember you can always reply to this email or give us a call at 866-833-0634. We love hearing from you. Gluten Free Low Carb Pasta

We’ve been working on new in-house products that we think may interest you and this is the first of many.
Low Carb Pasta!

The Low Carb Pasta is a delicious gluten free, low carb, high protein pasta that comes with each serving individually packaged.

This pasta is soy free, gluten free, and not shirataki based.

The protein flour blend used for this extremely high protein pasta is pea protein isolate. Pea Protein Isolate has started appearing in lots of healthy foods recently because it is a higher quality alternative to soy – fewer allergen issues, no estrogen concerns, and vegan friendly.

Why we love it:
– individually wrapped portions for portion control
– very high protein content – 20grams
– extremely low carb – 3g net carbs
– low SmartDiet Count – 2
– gluten free (this is rare for low carb pasta)
– soy free (low carb pastas often use cheap soy)
– gorgeous packaging

Things we don’t love as much:
– high calorie count due to protein content (so depending on your goal / eating style this may not be a concern)
– small serving size of nearly 1/2 the size of others we carry – remember to compare products ounce for ounce – which results in calorie, carb, and diet counts that are ultimately significantly higher if consuming similar size total portions (2 inner packages instead of 1)
– high product price (2.5x) even compared to our other premium low carb pastas
– pasta comes in short pieces rather than long traditional pieces

All that being said, I think it is worth trying out. Our most popular pasta and the one we recommend the most is the ThinSlim Foods Impastable, but the Pasta has additional benefits such as being gluten free and similar in carbs, so if you want to add some variety to your pasta it is worth considering. (How’s that for an honest summary!)

Chatila’s Bakery Back in Stock – March

Chatila’s Bakery products are now back in stock. Here’s the rundown:

The 90 calorie, 16g net carbs (per half) whoopie pies:

The 80-90 calorie, 6g+ net carb muffins:

The 45 calorie, 5g net carb mini cookies:

The 110 calorie, 4g net carb donuts:

The 90 calorie, 2g net carb E’toiles (per serving):

The 120 calorie, 2g net carb Cannolis:

The 80 calorie, 2g net carb Coconut Macaroons:

The 100 calorie, 6g net carb cheesecakes:

And the 50 calorie, 4g net carb eclairs (per serving):

60 Calories – 2g Net Carbs – 1 Smart Diet Count