On my Keto Journey, I have found some awesome recipes and met some amazing people. I would like to share 1 of each of those things with you today. First, let me introduce to you a friend of mine. Coach Jack McAnespy. I met Jack through his Facebook Page, Common Sense Keto. Jack has struggled with his own weight so he knows what it is like to be on that emotional roller coaster. He has learned, through research and his own trial and error, how the body best metabolizes food along with what is required to be healthy. He actively strives to lead people into a healthy life style, to take back their health, and improve their lives through their dietary intake. He is a Certified Nutrition Coach with his own business called Maritime Dietary Management.I highly recommend checking him out, particularly if you are interested in the Keto Diet. He has been a fantastic mentor and I look forward to working with him.
Second, I want to share his shake with you. Many of us following the Keto lifestyle struggle to get enough good healthy fats in us without over doing it on protein. This shake has seriously been life changing for me. Not only is it high in fat BUT- it taste amazing and has many variations that can be used to help it better fit your taste requirements. Jack’s recipe has the flavor of eggnog! So if you enjoy eggnog but not the carbs that are in it, give this drink a try.
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Serving
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- 1-2 Lg Egg raw
- 1/4 C Heavy Whipping Cream
- 1 Tb MCT Oil Or Coconut Oil
- 1 Tb Cream Cheese
- 4 Ice Cubes
- 1 Tsp Vanilla
Ingredients
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- Blend all of the ingredients together. Add water until you get the desired consistency.
Now that I have shared Jack’s Fat Shake Recipes, let me share how I make it!
NOTE-I want to make it clear that the stevia is optional and it will affect your insulin. When I first received Jack’s permission to share his recipe, he wasn’t so strict on his “Keto approved” sweeteners. But after more research he doesn’t approve of any of them. IF YOU DECIDE TO ADD SWEETENER TO YOUR FAT SHAKE- It is recommended by Jack, to only be drank in the morning when insulin is high anyway from dawn effect. If you opt out of the sweetener in your fat shake, by all means, enjoy any time of the day.
I start with placing 2 Raw Eggs, 1/4 cup of Heavy Whipping Cream, 1 Tb. Coconut Oil, 1 Tb. Cream Cheese, 1 Tsp Vanilla, 4 drops of Stevia (optional) and about 1/3 cup of Coffee in a plastic cup.
I use my emulsion blender and give everything a good blend.
After it is blended, I add the ice cubes to it. You can blend the ice into the drink if you prefer, I just don’t own an actual blender so I add the ice at the end.
A couple of things to note if you are new to using MCT oil or Coconut oil in your diet. MCT stands for Medium Chain Triglycerides. It is made from coconut oil and or palm oil (depending on the brand and quality) MCT oil is something you need to add slowly to your diet. If you take the full tablespoon in your drink, it can cause some tummy issues. It is best to add it to your diet slowly. I have heard that you should start with 1/2 tsp. a day and work up from there as your tummy gets used to the new type of fat. I, personally do not use MCT oil. I just use coconut oil. One day I may change to MCT oil, but for now, the coconut oil works for me. Plus I love the flavor of coconut oil.
I have seen many different flavor options for this drink. Adding cinnamon, nutmeg, pumpkin pie spice to the shake can really spice things up. You won’t be stuck with the same flavor day in and day out. Please share with me how you enjoy your Fat Shake and what flavors are your favorite!
I love Jack’s shake. It helps me reach my fat macros!!
Excellent article, perhaps you could add the macros for the shake?
I don’t usually post the macros for recipes because the ingredient brands and nutrition differ. Plus everyone makes their shake a little differently. So for my shake, 662g Calories, 64.5g Fat, 2.8g Carbs and 20.1g Protein. I hope that helps!
For me it was 590 Calories, 57,3g Fat, 4.4g Carbs, 16.3g Protein.
The ingredients don’t say anything about coffee but your instructions do? Do you put hot coffee in this?
I put about 1/3 C of coffee into this drink. Sometimes the coffee is fresh, so it goes in the drink hot. If it is older coffee, then it goes in cold. I have done it both ways…and have had noticed no difference. When I wrote up this recipe I was, I was sharing Jack’s recipe. Then I showed you how I enjoy my version of the fat shake. (I hope this helps)
I usually put left over coffee in mine. That is how I make the fat shake…to make it taste more like a latte. But the original recipe is the one that is typed up on the recipe card.
Can I use unsweetened almond milk in place of heavy whipping cream
You most certainly can. That is the great thing about Jack’s Fat Shake. It is easily adaptable to fit your personal needs! Enjoy!
Instant coffee is fantastic in this shake. I love it!
I enjoy Jacks Fat Shake! It’s a perfect fit with my macros! Common Sense Keto! Love it!
When did it become acceptable to use raw eggs? Everything else – think cookie dough and restaurants menus offers warning against consuming raw eggs.
It’s more acceptable if you trust how clean your source of eggs are. Farmers market, your chickens, neighbor’s chickens, etc. I wouldn’t eat grocery store eggs raw
Thanks for the Props.
Omg just tied this and it is fantastic. What are the macros for this?
Have you made it without the eggs? I won’t do raw eggs. Worked for public health almost 34 years and Salmonella cases always led us back to undercooked or raw eggs. lol I’m “chicken” (pun intended)