low carb meals

Keto Meals Week 3

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.

 

How Much Food Do I Really Need?

Trying to lose weight post-partum has definitely been a struggle (as I’ve written about many times here). The fitness aspect hasn’t been the struggle for me. The food has.

I feel like part of the problem is that for nearly 10 years I was on a “plan” that worked. After losing 110 pounds, I kept the weight off by working out consistently and by counting my calories. I logged my food pretty diligently for almost a decade. With a few blips here and there, I kept the weight off. I could splurge on treats or go out to dinner and still maintain my weight with about a 5 pounds fluctuation up and down.

When I got pregnant I did not eat for two. I increased my daily calories per my doctor and I still worked out. And then after Logan was born, (after taking about a month off from counting calories) I was back to logging my food but I was still eating a lot of calories. Every time I tried to lower that daily number my milk supply was effected.

I am pretty proud of myself for staying “on track” while pregnant. But I admit, I did give in to foods I didn’t really eat. I had managed to mostly kick my candy habit while losing and maintaining my weight loss. Sure I had treats and dessert (homemade cookies or ice cream, or chocolate) but I stayed away from the candy bar type stuff that was always a trigger for me.

While I was pregnant I craved two things: orange juice–which I started drinking a glass of with breakfast every day (probably 150 calories worth–and I COULD have drank several glasses of juice, but controlled myself) AND Reese’s Pieces candies. I have NO idea why those were the two cravings I had while pregnant with Logan but they were. Once he arrived, I cut out the juice.

The candy? Not so much. I am still eating candy on occasion and I absolutely hate that it’s so hard for me to kick that habit. It’s no secret I’ve always struggled with sugar but…dammit, why is it so hard this time around to STOP the sugar??

Let’s get back to that.

So I am still hovering around the 13-pounds-left-to-lose-mark. Ideally I’d like to lose 20 but 13 is my goal. I talked to my doctor recently and she suggested I reduce my daily calorie base to 1400. (She also suggested I try going vegetarian, but that’s a whole other conversation. 🙁 )

I decided to give it a try and went from around 1600 calories a day to 1400. Sometimes I eat back some of the calories I burn in the gym but I am trying really hard not to eat all of it and try to stay around 1500 or 1600 total on work out days.

Reducing my calories to 1400 was a bit of an adjustment at first. The first week it felt really stressful because if you break it down, 1400 calories is NOT that much food. So 400 calories for breakfast, maybe 100 for a snack, 400 for lunch and 500 for dinner. Yikes! I’d see my number of left over calories getting smaller and smaller…and I’d feel discouraged and sometimes I’d beat myself up. But after the initial hunger and getting used to that number, it wasn’t that bad. And sometimes I even found that I’d bring snacks to work and I didn’t really need them.

Since going back to work full time, I’ve started working out a few days a week during my lunch break. The gym at work can be kind of crowded, especially on bad weather days and Mondays. So I’ve adjusted my lunch hour around in order to work out earlier. In the past I would have a snack before working out –fruit or Greek yogurt or a low carb protein shake–and then work out, shower, and eat lunch at the normal time. But shifting to an earlier lunch hour to workout, I noticed that I didn’t need my morning pre-workout snack anymore.

So I wondered, How much food do I really need?

I decided I could probably skip my morning snack on workout days and just workout. Then eat lunch later. And I’d be fine. And it helped me stay at my lower calorie range.

I have no idea how many calories are the “right” number. I mean, I workout a lot and pretty intensely. So how do you find the proper balance between how many calories you need to not completely crash and still get your good workout in? I pose that question because I honestly don’t know the answer.

Recently I decided to give it another shot. First, I decided to try doing the lower-carb diet again. I kind of gave up on it this summer. I lost about 7 or 8 pounds on it when I first tried it in the spring but I stalled out and just felt like I was torturing myself and not seeing any results–so I stopped and just counted my calories every day and didn’t care about limiting carbs.

Second, I decided to try and cut out the candy. Recently at the store I did not buy ANY treats! None. I am going to try going cold turkey on the dessert/candy/treats and see if that also helps.

UPDATE

Last week in addition to cutting out candy and sweets (other than fruit and my coffee creamer), I decided to give the lower-carb diet a try again. So last week I went back on the bandwagon.

I stopped buying sweets and desserts and was surprisingly able to give up the candy without noticing too much of a hardship or craving. The carbs? I was somewhere between 50-75 grams of carbs for each day. I felt like crap all week, honestly. I felt run down and like I had the flu–but I didn’t. I just felt exhausted and burned out and my workouts suffered and my mood suffered….I’m sure it was cutting out carbs.

So no bread, pasta, rice, etc. No potatoes, reducing the fruit I eat (I had raspberries for dessert two nights). I’m eating more protein and fat. I’m hoping this second week will be better–and that I will feel less run down. I know that’s pretty common in the beginning when you go low carb….UGH.

The good news? I weighed myself over the weekend and was pretty happy to see a 2 pound loss. I have no idea if that’s the low carb diet or cutting out sugar or both. But if this trend continues, hopefully I can relax and just be in maintenance mode in a few months! I do not believe a low carb lifestyle is the right choice for my body type…but I’m willing to give it another try.