by Carlos Spells | 1:14 pm

If the saying runs true that women can never have enough shoes, the same would be true for us ketonians (people who follow keto) with meal ideas. We can never have enough. Whether you are new to or seasoned in the ketogenic lifestyle, we all can use some help to add some culinary variety to our lifestyle. So this is why I have decided to start dropping some keto meal prep ideas.

We may not have the same taste but that’s ok. Maybe a meal idea here will get your mental juices flowing and help you think of something. Oh yeah, before I forget, I think it is important to know that I am a lazy cook. I love eating food but I love not having to work so hard for it even more. So if my meals look like a combination of extra and lazy as hell, then you know where my motivation started and stopped at.

What’s For Dinner… I Mean Break-Fast?

When you start following keto and intermittent fasting, the concept of breakfast, lunch and dinner goes out the window. If you are anything like me, breakfast is the first meal (and sometimes the only meal) of the day which can happen at 4 or 5pm. Yes. I some times don’t have my first meal until the evening and my body is quite great with that. So things like breakfast, lunch, dinner or meal all have the same meaning to me.

As for this meal idea, I chose to take 2 of my favorite American dishes and combine them together for a rather unique OMAD (one meal a day) experience. I took the concept of pizzas and burgers to create the Pizza Burger. I know. I know. The name itself screams culinary genius but hold all applause and accolades until you have tried this out for yourself. Call me old fashion but I like to earn my praise. Lol.

Here is a picture of what I made. (I am still working on my photographer skills.)pizza burger veggies cheese sauce

Pizza Burger, The Best Of Both Worlds…

That is if you think pizza and burgers are 2 of your favorite foods. Otherwise, the title makes this moment a bit awkward. Ummmm yeah. Let’s just get into how to create the Pizza Burger shall we?


  • 16 oz of ground beef (preferably 80/20)
  • 2 slices of mozzarella cheese (I used a cheddar cheese slice for one of my burgers)
  • 10 slices of pepperoni
  • 1/2 cup of shredded mozzarella
  • 1/2 tsp of Sea Salt or to taste (Redmond Real Salt)
  • 1.5tbsp of Pizza Seasoning to taste (Frontier Pizza Seasoning)


  1. Pre heat the oven to 375 degrees. In a separate bowl, mix together the salt and pizza seasoning in with the ground beef. From there, form 2 patties.
  2. Cook the burgers in an oven safe skillet until both sides of the patty have browned.
  3. After the burgers have browned, turned the stove top off and begin to add the slice of cheese, followed by 5 slices of pepperoni, and finished up with the shredded mozzarella.
  4. Place oven safe skillet in the oven and allow to cook for 10 to 15 min or until cheese gets browned.
  5. Once done, take out the oven and let cool for about 5 min….or burn your mouth like I did. Your choice.

But Wait…I Thought There Were Veggies & Cheese Sauce

I spent most of what little energy I had cooking those delicious pizza burgers. Now I am only left with the energy and desire to eat something yummy yet super simple.


  • 1 bag of steamable frozen veggies (I used broccoli and cauliflower)
  • 1 & 2/3 cups of heavy whipping cream
  • 16oz of shredded cheese or block cheese shredded( I used cheddar cheese)
  • 8oz of cream cheese
  • 3 tbsp of garlic butter
  • 1 garlic clove or 1 tsp of minced garlic
  • 1.5tbsp of Sea Salt or to taste (Redmond Real Sea Salt)
  • 1 to 2 tbsp of chives (Frontier Natural Products Chives Freeze-Dried)


  1. Follow the directions for the steamable frozen veggies.
  2. While the veggies are warming up, add all ingredients to a sauce pot and cook on med-low heat. As the ingredients begin to melt, stir often until all ingredients have blended in together.
  3. Once all the ingredients have blended in together, reduce the stove top to low and allow cooling prior to serving.
  4. Once the veggies are done, they can be plated (or put in a bowl) and drowned in yummy cheese sauce.

Some Things To Consider…

Here is a short list of things to consider:

  • I do not know what the macros are with this dish. If you want them, then calculate them as you prepare the dish.
  • You could use different toppings other than the pepperoni I used.
  • You may want to cut the cheese sauce recipe in half. It turned out to be a lot. Oooops.
  • The pizza seasoning REALLY gives it the pizzeria like taste, STONGLY RECOMMEND USING IT.
  • I prefer to use block cheese over shredded cheese (no use of anti caking ingredients).
  • Redmond Real Sea Salt is great for providing the body with electrolytes and our taste buds with flavor.

Now It’s YOUR Turn!

Now that I have written a meal prep idea for you to try out. The only thing left is for you is to try it out and drop a comment below. I want to hear from you.

If there are any comments, questions or concerns, feel free to let me know.



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Cateana Spells

Oooh this just sounds delish☺️ Imma have to give it a go..looks simple enough! *laughing but very serious

Feb 26.2019 | 01:41 am

    Carlos Spells

    Ayeeeeeee!!!! When you do try it out, please let me know. I needs that feedback. Lol

    Feb 26.2019 | 02:19 am

Anusuya Choudhury

Hey Carlos,
I am not a meat eater. Other than that I am drooling for your Pizza-Veggies-cheese! Great ingredients, perfect for keto. Awesome veggies like broccoli and cauliflower, those have low carbs.
Warm mozzarella with veggies is tasty as it is. Adding pizza seasoning and electrolyte-rich sea salt even makes it tastier.
You have really crafted the blog and the recipe well. I was wondering how much time did you spend on this preparation. I will definitely give a try. Thank you for sharing.

Feb 20.2019 | 09:46 pm

    Carlos Spells

    Well hello Anusuya!!!!

    Thank you for the feedback. You feel me on this post. Keep the carbs low while keeping the nutrients and taste high.

    This meal took me 30 min all in all. Relying upon microwaveable steamed veggies really helped out and the cheese sauce was made while the burgers were in the oven.

    Btw, check out my IG account @black_n_keto for more ideas.

    Feb 20.2019 | 09:52 pm


Bro, that burger looks awesome! And your photography game will improve as you continue to give us more delicious meals to try. As I continue on my journey to a better eating lifestyle because let’s face it, it’s a lifestyle change. You can’t diet for 2 months, go back to piss poor habits & expect to maintain your results. I admit I still struggle with idea of a bun less burger (I know, you don’t have say anything lol), however, this makes me want to give it a go. I’ll definitely let you know how it turns out.

Feb 20.2019 | 03:35 pm

    Carlos Spells

    Hahaha! Yeah. Bunless is definitely an adjustment and I was going to do lettuce wrap but I figured it took away from the pizza concept. Besides, I am lazy as heck soooooo that’s another thing. Lol. When you give it a try, let me know what you think. I love feedback.

    Feb 20.2019 | 09:46 pm


I love this and yes I am applauding and yes you are a culinary genius. I am so going to try this, This looks delicious and I am going to try this. I am interested in how you do not faint during the day if you do not eat? If I skip one meal I feel like I am about to die.

Feb 20.2019 | 08:34 am

    Carlos Spells

    (while taking a bow) Thank you! Why thank you Alexandra. It is not as hard as you would think. It come naturally when following a keto lifestyle. Healthy fats, nutrients and electrolytes really work together to keep me feeling satiated. The crazy part…I can no longer eat all day or even 3 meals a day.

    Stay tuned for more to come and go check out my IG @black_n_keto for more keto and IF news.

    Feb 20.2019 | 09:41 pm


What a delicious recipe! I’m going to try making a vegan version of this (Can’t eat meat) I am already hungry! Thank you for sharing this great idea 🙂 My girlfriend is starting a keto diet and i am interested now too, I am intermittent fasting as well and I feel great! I will be following you on the subject in the future.

Feb 20.2019 | 06:47 am

    Carlos Spells

    Hey Rowan,

    Thanks for checking out the recipe. Check out my IG account @black_n_keto. I share info daily on keto and intermittent fasting so there is something there for both your girlfriend and you.

    Feb 20.2019 | 09:38 pm

Shiloh Griffin

Those pictures made me hungry! I love your post. I’m going to check out some more of your website because I do need a lifestyle change in my eating habits,

Feb 20.2019 | 06:13 am

    Carlos Spells

    I would say sorry but I’d be lying. Lol! Thank you for taking the time to check it out and please stay tuned, as I look forward to bringing in more ideas to help make keto easier and more interesting.

    Feb 20.2019 | 09:30 pm

Brenda Samson

Ketos or not this sounds delicious. I am adding this to next weeks menu. The kids will love this. Thanks for such a great recipe idea.

Feb 20.2019 | 04:44 am

    Carlos Spells

    Hey Brenda,

    OMG! Yes!!!! I love hearing when parents share with the kids. Why not get them in on the delicious action too. Please let me know what you think when you try it out.

    Feb 20.2019 | 09:28 pm


That is very cool! I want to try at least one week! But I want to ask, how much does that cost? For about a week? Thank you so much!

Feb 20.2019 | 04:17 am

    Carlos Spells

    Thank you and good question. All in all, this meal came out to right around $12/person and it gets a little cheaper if you make it for meal prep due to having extra ingredients leftover.

    Feb 20.2019 | 09:26 pm

Jag Randa

Mmmm…that looks good. I love anything Keto. I have been doing keto on and off for five years. Due to having cancer I have laying off the meats and such. Please provide a veggie pizza burger recipe. My daughter is also doing Keto, she was checking out the recipe and is thinking of making for herself. You sir indeed are a genius.

Feb 20.2019 | 03:58 am

    Carlos Spells

    Hmmmmmmm a veggie variety ehhhhh? I will definitely have to look into that one. Although I am not vegan/vegetarian. I do appreciate a good burger or pizza or pizza burger for that matter. Lol!

    As for the cancer, I will definitely be sending prayers your way as I hope you kick cancers butt.

    I also have an IG account where post about keto and intermittent fasting. Your daughter and you should check it out sometime.
    IG @black_n_keto

    Thank you for the feedback and I will keep you in mind when I make my veggie Pizza Burger.

    Feb 20.2019 | 04:21 am

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