keto

Keto Meals Week 3

Posted by Lisa Eirene

This is probably the last post I will do mapping out all the food I eat on Keto. I might do a post on just our dinners in the future.

Day Thirteen

Breakfast – Two fried eggs, red organic kale sautéed in butter. Seasoned with salt and pepper. Coffee with stevia, MCT oil, heavy cream. Unsweetened iced tea.

Lunch – Leftover steak, asparagus sautéed in butter, mozzarella cheese, some avocado, a hard boiled egg.

Snack – 25g of blueberries, 1 ounce of smoked cheddar cheese, 10g macadamia nuts, some hot tea with stevia.

Dinner – Pork tenderloin, garlic parmesan green beans, smoked cheddar cheese.

Dessert– 72% piece of chocolate with half a serving of this peanut butter:

It’s hard to find a peanut butter that is keto-friendly. They all have sugar in it that I’ve found. 🙁 That’s why I only had half a serving of this. I just needed a little something sweet and the unsweetened almond butter not going to do the trick.

Fat 69%, Protein 22%, 9% carbs, 25 net carbs.

 

Day Fourteen 

Breakfast – Omelette with bacon, cheese and spinach. Coffee with stevia, heavy cream and MCT oil. Unsweetened iced tea.

Snacks – Salami and olives, cheese.

Lunch – Leftover steak, cauliflower rice with hot sauce, 1/2 an avocado.

Dinner – Burger with smoked gouda and mayo and buffalo sauce, green beans sautéed in butter on a green salad with light Italian dressing.

Dessert– 1 piece of 72% dark chocolate (for Valentine’s day!).

Fat 74%, Protein 20%, Carbs 6%. 17 net carbs. 

 

Day Fifteen

So I started getting a head cold this week and ended up staying home sick today with a full-on head cold. 🙁 really hoping it doesn’t turn into a sinus infection. Usually when I’m sick I want comfort food–oatmeal, orange juice, EmergenC, chicken noodle soup…but I am trying to stay on the plan….

Breakfast – Red organic kale sautéed in butter, two fried eggs. Coffee with MCT oil, stevia and heavy cream. Unsweetened iced tea.

Snack – Tea with stevia.

Lunch – I made some “chicken noodle soup” minus the noodles and it turned out really good! If you want the recipe, I saved it in my Instagram Highlights. I also had a piece of smoked gouda and a hard boiled egg.

Dinner – Michael got me beef pho minus the noodles! Pho is my favorite when I’m sick. I had to kinda guess on my stats for the day. I did add some bean sprouts to the pho.

61% fat, 24% protein, 15% carbs. 23 net carbs.

 

Day Sixteen 

Breakfast – Two fried eggs, 1.5 pieces of bacon. Coffee with MCT oil, stevia and heavy cream. Unsweetened iced tea.

Lunch – My leftover chicken “noodle” (no noodles) soup from the day before. A piece of smoked Gouda cheese and some salami.

Dinner – Chicken breast with mozzarella, Rao’s marinara sauce and pizza seasoning. Green salad with grape tomatoes and light Italian dressing.

Dessert – 86% dark chocolate and a spoonful of peanut butter.

65% fat, 26% protein, 8% carbs. 22 net carbs.

 

Day Seventeen 

Breakfast – 1.5 scrambled eggs with cheese and hot sauce on a low carb wrap with some sour cream. Coffee with MCT oil, stevia and heavy cream. Unsweetened iced tea.

Lunch – Green salad with arugula and spinach, hard boiled egg, grape tomatoes, avocado, smoked cheddar, light Italian dressing.

Dinner – I met a friend for dinner at Wayfinder beer. I picked that place because they had vegetarian/vegan options for my friend and options that were diet compliant for me. She had beer and I had one glass of pinot gris wine.

I ordered of their side order menu instead the main menu. I got their housemade bratwurst, the Brussels sprouts and their “cauliflower gratin” (basically cauliflower drowning in cheese). It was all very good! I had to guess about the nutrients. But I think I was probably somewhere between 25-30 net carbs for the day.

 

Day Eighteen 

Breakfast – I had an omelette made of cheese, breakfast sausage and green onion topped with hot sauce. Coffee with MCT oil, stevia and heavy cream. Unsweetened iced tea.

Snack – Hot tea. 1 piece of 72% dark chocolate with 1/2 serving of peanut butter.

Lunch – Michael and I went out to lunch for a belated Valentine’s Date (I was sick for the holiday). We went to SeaSweets Poke. You could build your own poke bowl, which was nice, so I could skip the rice! I got the kale salad instead. I got the spicy tuna poke, cabbage, seaweed, nori, and spicy mayo. There were some carbs in my lunch but it was generally good carbs.

Dinner – Zoodles with meatballs and pesto and a side salad.

Unfortunately, today was the highest in net carbs I’ve been since starting the diet. Since we went out to lunch I had to estimate a lot of stuff but still. It was a disappointment to be at like 37 net carbs for the day even though I ate pretty healthy. Oh well, it was one day.

 

Day Nineteen

Breakfast – Scrambled eggs with sausage and cheese. Coffee with stevia and heavy cream. Unsweetened iced tea.

Snack – Olives with Babybel cheese, hardboiled egg. Some parmesan Whisps and some roasted and salted sunflower seeds. I was very snacky today!

Lunch – Leftover chicken breast with Rao’s marinara and mozzarella. Salad with light Italian dressing.

Dinner – Salmon with salad and steamed broccoli with Goddess Dressing.

Dessert – 72% chocolate and 1/2 serving with peanut butter.

60% fat, 28% protein, 12% carbs, around 30 net carbs.

 

Keto Meals Week 2

Posted by Lisa Eirene

Continuation of the first week into Week 2!

Day Six

Breakfast – Two fried eggs on top of shaved Brussels sprouts (sautéed in butter). Seasoned with salt and pepper. It was delicious! Coffee with stevia, cream and MCT oil. Unsweetened iced tea.

Lunch – Pork chop, salad with mozzarella, black olives, raw walnuts and Newman’s Own Lite Italian dressing.

Dinner – Stir fry: I was going to use a Korean stirfry sauce mix but the serving size made the carbs not keto friendly. So we did a soy sauce/teriyaki/toasted sesame oil mixture instead: steak, peppers, zucchini, and onions. A little sriracha on top. A glass of red wine on the side. 🙂

I was about 5 net carbs over for the day but my macros were spot on. AND I worked out…so I’m trying to be okay with not being perfect at 20 net carbs. It’s really hard to do!

Day Seven

Breakfast – Scrambled eggs (with heavy cream) with spinach, pastrami, red onion and hot sauce. Unsweetened iced tea. Coffee with heavy cream and stevia.

Lunch – Antipasto salad (salami, mozzarella, olives) with Newman’s Own Lite Italian Dressing.

Snack – Homemade ranch dip with cucumber slices and a few pieces of raw cauliflower.

Dinner – Salmon with capers, green beans cooked in butter and garlic and some smoked aged cheddar.

Macros were great (62% out of 70% on fat, 27% out of 25% on protein) but I was at 30 net carbs for the day.

Day Eight

Breakfast – Scrambled eggs with spinach, 1 piece of bacon and hot sauce. Unsweetened iced tea. Coffee with stevia and heavy cream.

Lunch – Pastrami, Olives, half an avocado, Babybel cheese.

Snacks – Homemade ranch dip with cauliflower and broccoli. Salted nut mix and a mug of bone broth.

Dinner – Burger with smoked gouda topped with mustard and mayo and one piece of bacon. Asparagus sautéed in butter. 1 glass of red wine.

Dessert – 1 piece of dark chocolate.

Macros (Fat: 68%, Protein 21%, Carbs 11%). 13 NET CARBS!! Thank you fiber! The asparagus really did the trick!

I went for a run on the treadmill during my lunch break and felt great! No issues with my muscles or energy.

Day Nine

Breakfast – Two fried eggs on sauteed Brussels sprouts again. I kinda loved this breakfast! Unsweetened iced tea, coffee with cream, MCT oil and stevia.

Lunch – Michael made a “pizza”! On a low carb wrap he used Rao’s low carb marinara, mozzarella cheese, topped with salami and green olives. It actually worked really well! The wrap held up and did not get soggy like we thought it would be. It scratched that itch for sure.

Snack – Some cauliflower and homemade ranch dip. Tea. And a spoonful of this almond butter:

The almond butter was ok. It had the consistency of peanut butter. But you could tell there was no sugar in it. 🙁

Dinner – Chicken Caesar Salad with homemade Caesar dressing. Bacon. Boneless/Skinless chicken thighs, three grape tomatoes, a few raw peppers. Some smoked cheddar on the side.

Day Ten

Breakfast – Scrambled eggs with a little red onion and spinach, topped with cheese and hot sauce. Bacon. Coffee with MCT oil, Stevia and heavy cream. Unsweetened iced tea.

Lunch – Sautéed shaved Brussels sprouts in ghee. Leftover piece of boneless/skinless chicken thigh topped with pesto and burrata cheese on the side.

Snack – 10 grams of macadamia nuts, some smoked cheddar cheese and tea with stevia.

Dinner – Steak and cauliflower “Rice” bowl. Avocado, hot sauce, grape tomatoes, black olives, red onion, sour cream, shredded cheese. It was delicious!

Dessert – 1 piece of dark chocolate.

Fat 73%, Protein 18%, Carbs 9%. 26 net carbs.

Day Eleven

Breakfast – Scrambled eggs with sausage and cheese. Unsweetened iced tea. Coffee with heavy cream and stevia.

Lunch – Chicken Caesar salad.

Snacks – Nuts and Babybel cheese pre-workout, mug of bone broth post-workout. Cucumber and homemade ranch dip and seaweed in the afternoon.

Dinner – Zoodles with Rao’s marinara, meatballs and burrata. A glass of extra dry champagne–Michael got a promotion at work and we had some celebrating to do!

67% fat, 23% protein, 10% carbs. 30 net carbs for the day.

Day Twelve

Breakfast – Sausage and cheese omelet. Unsweetened iced tea. Coffee with heavy cream and stevia. I am getting used to the coffee without my creamer now.

Snacks – Walnuts, Babybel cheese.

Lunch – Leftover cauliflower rice, steak, half an avocado, hot sauce.

Snacks – Olives, Cheese “crackers”. Got them at Costco. They are kinda weird but low carb.

Dinner – Blackened Salmon with asparagus and burrata cheese.

Dessert – 72% dark chocolate.

I was a little high on my calories for the day but my macros were good. 67% fat, 24% protein, 8% carbs. 22 net carbs.