Cinnamon Roll Mug Cake

The cinnamon roll mug cake is an easy way to make a low-carb keto friendly cinnamon roll! This beautiful creation only takes a couple of minutes to make in the microwave! This mug cake is so good, I think it definitely rivals Cinnabon!

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For the Cake:

  • 1 tbsp melted butter
  • 2 tbsp almond flour
  • 1/2 tsp cinnamon
  • 1 tsp truvia or sweetener of choice
  • 1/2 tsp baking powder
  • 1 egg

For the Glaze:

  • 1 tsp cinnamon
  • 1 tbsp melted butter
  • 1 tsp truvia or sweetener of choice

For the Icing:

  • 1 tbsp cream cheese
  • 1/2 tbsp heavy cream
  • 1 tsp truvia or sweetener of choice


  1. First, dump all of your dry ingredients for the cake mix into your mug or ramekin of choice, mix well.
  2. Then, add the egg and melted butter into the cake mix, mix well. Set aside.
  3. In another small bowl mix glaze ingredients. Put it in the microwave for about 30 seconds until it is all melted together nicely. Mix the glaze until there are no lumps.
  4. Pour about half of the glaze mixture into your cake batter. Then take a knife to swirl the glaze within the mixture. Set aside.
  5. In a small bowl mix the icing ingredients together, then place into the microwave for about 20 seconds until all of the ingredients easily melt together when stirred.
  6. Pop the cake mixture into the microwave for about 60-90 seconds depending on your microwave. Your mixture should rise nicely and pull away from the sides of the mug or ramekin. Remove from microwave.
  7. Flip the cake onto a plate and pour the remaining glaze and icing on the cake.
  8. Enjoy!

| Calories: 400 | Fat: 41g |Protein: 11g | Net Carbs: 5 |




The Ketogenic Diet for Benginners: List of Foods to Eat and Avoid

One of the biggest reasons people fail when pursing a diet is because they have no clue where to begin. Well, I am here to show you where to start and prove to you that the ketogenic diet is right for you and is very possible to accomplish. The biggest thing that I learned when I started the keto diet is that it is okay to fail a couple of times as long as you learn from your mistakes and continue to press forward.

What is the Ketogenic Diet?

Well, the ketogenic diet is a very low-carb, high-fat diet. The ketogenic diet shares many similarities to the Atkins diet and other low-carb diets. It involves reducing your carb intake drastically and replacing it with healthy fats. After doing this for about 3-7 days (depending on your body) you will reach a high fat burning metabolic state called ketosis. When this happens, your body begins to use fat as a source of fuel instead of carbohydrates. The end goal of a properly maintained ketogenic diet is to force your body into this fat burning metabolic state of ketosis which will result in shedding pounds of body fat.

As stated in a previous blog post, my daily calorie intake consists of about 75% fats, 20% protein and only about 5% carbs. Now this percentage breakdown can be different depending on your body type and how your body reacts to certain foods, but this breakdown is standard when starting the ketogenic diet. So, my advice to you is to start out with this breakdown and then go from there and see what works best for you.


With that being said, people often times have no idea what to eat when starting on this diet. Quite frankly they are just lost at the grocery store.

What Should You Eat?

Are you not sure what you should be eating? Below, I have created a list of things to eat when on a ketogenic diet as well as things to avoid!

Healthy Fat Sources:

  • Butter
  • Coconut Oil
  • MCT Oil
  • Mayonnaise
  • Pecans
  • Macadamia Nuts
  • Walnuts
  • Pumpkin Seeds
  • Other Exotic Oils

Dairy Sources:

  • Most Cheeses
  • Unsweetened Almond or Coconut Milk
  • Cream Cheese
  • Heavy Whipping Cream
  • Sugar Free Creamers


  • Fish and Seafood
  • Steak (preferably a ribeye cut)
  • Ground Beef
  • Chicken Breast
  • Pork
  • Bacon
  • Sausage
  • Eggs


  • Avocado
  • Spinach
  • Lettuce
  • Asparagus
  • zucchini
  • Olives
  • Cucumber
  • Eggplant
  • Cabbage
  • Cauliflower
  • Broccoli
  • Kale
  • Brussel Sprouts

Fruits: (in moderation)

  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries


  • Water
  • Bone Broth
  • Diet Juices
  • Diet Soda
  • Coffee (paired with sugar-free creamers & sweetener)
  • Tea (paired with sugar-free sweetener)
  • Sugar Free Energy Drinks

Foods to Avoid:

  • All Breads
  • Potatoes
  • Corn
  • Carrots
  • Melons
  • Bananas
  • Pineapple
  • Apples
  • Milk
  • Oats
  • Wheat
  • Quinoa
  • Beans
  • Honey
  • Sugar
  • Yogurts
  • Sugary Drinks


Eating on the ketogenic diet can often times be trial and error when getting started. My biggest piece of advice to you would be to start off reading the Nutrition Facts on all of the foods and drinks that you consume then decide if you should be eating it based on the information that I have given you. When starting the ketogenic diet I recommend tracking all of your daily calories that you consume on a mobile app. This will get you in the routine of knowing what you eat!

QUEST Protein Chips


Quest Protein Chips are one of my most favorite snacks when I am just craving something crunchy. They come in a variety of different flavors and they range from about 2-5 grams of net carbs per bag! Personally, I would not go overboard with eating a few bags of these in one sitting because they are not optimal on a ketogenic diet due to the fact that they are very high in protein and low in fats! On the contrary, they are a perfect low carb snack to satisfy your chip cravings. Personally, my two favorite flavors would have to be the BBQ flavored and the nacho cheese flavored (tortilla style)!

Below I have attached a direct link to this product on amazon!




You may ask, what is MCT oil? Well, MCT oil also known as medium-chain triglycerides are a type of fat found in coconut oil. Medium-chain triglycerides are processed in the body differently than long-chain triglycerides, unlike other fats they go straight from the gut to the liver. From here, they are used as a source of energy or turned into ketones which can be extremely beneficial to someone on the keto diet. MCT oil is normally targeted towards people who want to lose weight, want mental clarity, or who want to boost their endurance during a workout. But, MCT Oil is especially essential in a ketogenic diet due to the fact that this oil is very high in fat and easy to use in coffee or smoothies. Adding MCT oil to your diet can help you reach your daily calorie intake, making sure that your intake in fats is high enough to get the most out of the ketogenic diet.

Below I have attached a direct link to this product on amazon!

Miracle Noodles


This lovely creation has zero, I repeat ZERO net carbs. They come in many different pasta shapes such as fettuccini, angel hair, and ziti. There are also different flavors such as spinach and garlic and herb. This is a staple in the keto diet and I highly recommend picking up a pack or two of them to add to your arsenal of keto goodies! My absolute favorite thing about this product is the ease of making them, they seriously take 2 minutes to cook in boiling water and only a minute or two to dry (the drying process is necessary due to the ingredients in these opposed to regular noodles). My favorite combination is pairing these with some low carb alfredo sauce along with shrimp or chicken. You can let your imagination run wild with this product!

Below I have attached a direct link to this product on amazon!


A Little Bit About Me

Welcome! My name is Kevin Benko.

I am thrilled to have you visiting my blog! I am based out of Rock Hill, South Carolina and I enjoy living a life full of health & happiness! I enjoy all things outdoors as well as photography!

How I got started.

Throughout middle & high school I was always the chubby kid and no matter what diet or exercise routine that I tried it seemed that I could never get rid of those extra pounds! As my senior year was approaching I was the biggest that I had ever been. At this point I was tipping the scale at almost 300 lbs. This is when I realized that I needed a lifestyle change. The idea of a lifestyle change motivated me to lose the much needed weight. After about a year and a half of working hard to lose the weight I am officially 100+ lbs down! I feel so much healthier and happier.

I am here to help you!

My goal is to add more value to your life than you ever thought possible. I am here to showcase my tips and tricks and how I became a healthy & happy individual.

Getting Started With The Ketogenic Diet

The absolute biggest question that I have gotten asked since I’ve made my weight loss journey public is “how do you get started?”. So I thought that having some of the information that I have learned publicly accessible would be helpful!

What is the Ketogenic Diet?

The Ketogenic diet is often referred to as keto, or the keto diet so from here on out I will be referring to it as such. The keto diet is based around eating a high amount of your daily calories in healthy fats. This will train your body to use fat as a source of energy instead of carbs or sugars instead of carbohydrates. Personally, my daily calories consist of about 75% fats, 20% protein, and 5% carbohydrates. Eating like this will turn your body into a fat burning machine, also known as being in a state of ketosis.

What is Being in a State of Ketosis Mean?

Ketosis is a natural state for the body, when it is almost completely fueled by fats. This is completely normal when being on a very strict low carb diet also known as the keto diet. It normally takes about 3-7 days to reach ketosis. Once reaching this point your body converts fats into something referred to as ketones. Ketones are byproducts of the body breaking down fat for energy that occurs when your carbohydrate intake is very low.