How To Get Started

The other day I had someone ask me about Keto Coffee. So out of curiosity, I googled it. Oh my goodness, that stuff is expensive! And guess what? It's not needed.

As I said in my very first post – you do not have to buy any special Keto Products to follow this way of eating. No pills, no powders, no mixes, no 30 day plans. And just because something says it's "Keto" doesn't mean it is.

And the thing is, if you do take those “Keto Products” to get you into Ketosis faster, your body is going to burn those fats before it starts to work on your stored fat. Seriously folks, you can do it without them and probably with quicker results.

Today I decided to show examples of just how easy this way of eating is.  All you have to do is not eat anything on the "do not eat list"  (I have that list posted Here.)

So today, I am posting an example of a diet you could follow for 7 days.  This menu is just to give you an idea of what to eat, to show you how easy it is.  Remember, the focus is not on calories, it's on the Fat, Protein and Carbs. Your daily total should be 75% fat, 20% Protein and 5% Carbs - or as close to it as you can get, of the total calories you eat in a day.   That said, if you can limit your total calories and keep your macros on target, you should see faster results.  

Download a Food Tracker to log your foods with before you eat them, to make sure they fit your macros.  I personally like Myfitnesspal and I just use the free version.  You do have to go in and change your goals to 5/75/20.  If you have trouble with that, send me a message and I will be glad to help.

Things to remember:

Fat is a limit. You don't have to reach your limit, but try not to go over 75%.

Carbs are also a limit.  Try not to go over 5%.

Protein is a Goal. You want to at least hit 20%.  However, if you are at 20% and are still hungry, eat more protein! You are supposed to eat until you are no longer hungry and once you get into Ketosis you will find you are not hungry all the time.

Also, if you mess up and eat something you shouldn't have, just get right back at it.  Don't use that mess-up as an excuse to eat anything and everything you want for the day since you already messed up.   If you spill a few drops of coffee when you are filling your coffee cup, you wouldn't dump the rest of the pot and have a bigger mess to clean up, right?  Your diet should be the same way.  

Also, try to drink 30 oz of Ketoraid every day.  Use a 30 oz tumbler and just sip on it all day until it is gone.   This should help you avoid the "keto flu".

Ketoraid :

Fill a 30 oz tumbler with water, add 2 TBS of Bragg's Apple Cider Vinegar, 1 tsp Pink Himalayan Salt, ¼ tsp of Lite Salt and 1 package of Crystal Light or the great value version.  This is what I use (the electrolyted version):

Okay - so now for the menus.  But remember, I personally often eat the same thing for breakfast every day for a month or better.  I do also often eat the same thing for lunch (my go to is the Johnsonville Better Cheddar Brats unless we have leftovers from the night before)  but in these menus I will try to make each different to show more variety.  

If I have previously posted the recipe in my blog, I have provided a link to the page it's on.  (Just scroll til you find it)  I figured I had shared each of the recipes that I used but there are a couple missing.  So I will post them at the end of this one.

Day One

Breakfast:

2 cups of Coffee 

both with 1 TBS Heavy Whipping Cream and Stevia 

2 Eggs

2 slices Bacon

Lunch:

2 Johnsonville Better Cheddar Brats

Dinner:

Ribeye Steak

Steamed Broccoli & Cauliflower with Gordo's Cheese Dip

Daily Totals:

Calories: 1355

Carbs -    14     (4%)

Fat -       107   (74%)

Protein -  72    (22%)

Day two

Breakfast:

1 1/2 cups of Coffee blended with 1 Cafe Caramel Protein Shake (Atkins)

3 Johnsonville Breakfast Sausage Links

Lunch:

1 Hamburger Patty with 1 slice Pepperjack Cheese

2 oz Summer Sausage, cut in thin slices

2 oz Pepperjack Cheese (block) cut in thin slices

Dinner:

Pork Steak

with Hughes Sugar Free BBQ Sauce (4 TBS)

Steamed Broccoli Florets

with Gordo's Cheese Dip

Daily Totals:

Calories:  1350

Carbs -    15   (5%)

Fat -        96   (66%)

Protein -  98   (29%)

Day three

Breakfast:

2 cups of Coffee 

each with 1/2 TBS butter

2 Bob Evans Sausage Patties

Lunch:

6 Keto Bacon Wrapped Little Smokies (Recipe)

Dinner:

Keto Marinated Grilled Chicken Breast 

Steamed Broccoli with Gordo's Cheese Dip

Daily Totals:

Calories:  1116

Carbs -    15   (5%)

Fat -        77  (62%)

Protein -  92   (33%)

Day Four

Breakfast:

Black Coffee with Stevia only

Keto Sausage & Cheese Meatballs (Recipe)

Lunch: 

Keto Crepe with Strawberries & Sugar Free Whipped Topping (Recipe)

Dinner:

Keto BBQ Meatballs (Recipe)

Riced Cauliflower & Gordo's Cheese Dip

Daily Totals:

Calories:  1207

Carbs -     12   (4%)

Fat -        96   (73%)

Protein -  69   (23%)

Day Five

Breakfast:

Black Coffee 

Omelet made with:

       2 Eggs

       2 oz Ground Bob Evans Sausage, Cooked

       3 TBS Shredded Cheddar Cheese

       1 TBS Heavy Whipping Cream

Lunch:

Better Cheddar Brat Burger

Dinner:

Keto Bacon Cheeseburger Casserole (Recipe)

Keto Zucchini Fries

Daily Totals:

Calories:  1227

Carbs -     15   (5%)

Fat -        99   (73%)

Protein -  68   (22%)

Day Six

Breakfast:

Coffee

2 oz Bob Evans Sausage

Lunch:

Tuna Salad (no bread)

     1 can of Tuna

     1 hard boiled Egg, diced

     2 tbs Hellman's Mayo

     1 Dill Pickle Spear, diced

Dinner:

Keto Mozzarella Stuffed Meatballs (3) (Recipe)

small salad

      1 1/2 cups Shredded Lettuce

      2 TBS Shredded Cheddar Cheese

      1 TBS Real Bacon Bacon Bits

      2 TBS Fresh, Diced Tomatoes

      1 hard boiled Egg, diced

      Walden Farms Salad Dressing (0 carbs, 0 calories)

Daily Totals:

Calories:  1334

Carbs -      15   (4%)

Fat -         94   (64%)

Protein -  104   (32%)

And for the last day.  A day of  NO COOKING to show, just how simple this way of eating can be.

Day Seven

Breakfast:

Coffee with 1 Cafe Caramel Shake (Atkins)

3 Breakfast sausage links

(Previously cooked.  Just reheat 3 sausage links)

Lunch:

2 Johnsonville Better Cheddar Brats

   (either heated in microwave or reheated after they were cooked on the grill)

2 oz Pepperjack cheese, cut into thin slices

Dinner:

4 oz Tysons, Grilled & Ready to eat Frozen Chicken Strips

Ed's Keto Taco Seasoning

2 TBS Gordo's Cheese Dip

(Heat the frozen chicken in the microwave, then sprinkle with the Keto Taco Seasoning and top with the cheese dip.  Place back in Microwave til Cheese is melted.)

1 cup of cucumber slices with

2 TBS of Waldon Farms Chipotle Ranch Dressing

Daily Totals:

Calories:  1117

Carbs -      14   (5%)

Fat -         84   (67%)

Protein -   80   (28%)

Tyson actually has several different precooked chicken options.  There are also some other brands as well.  We have not tried them all.  And technically, a true Keto diet wouldn't allow them because they are processed foods.  But, as I said, I do lazy or dirty Keto.  They are nice to keep on hand for quick and easy lunch or evening meals.  You do have to watch them though because some have more carbs than others.

Right now my regular morning breakfast is the Atkins Caramel Shake in my morning coffee.  We pour the shake in my 30 oz tumbler and then fill it the rest of the way with coffee.  Be sure to read the label though.  Not all the shakes have only 3 carbs.  Make sure you grab the right one!  Anyway, my breakfast is the caramel coffee with 3 Johnsonville Breakfast Sausage Links.  

We cook up a full package of the Breakfast links at once and just reheat 3 each morning.  Quick and simple!   

Also, since the brats are so much better cooked on the grill than just microwaved.  We like to grill up a bunch at once and freeze them (2 per ziplock bag). Then put all the bags into 1 gallon freezer bag.  Perfect for quick and easy lunches.

In closing, I'll end with those 2 missing recipes.  

Ed's Marinated Grilled Chicken Breasts

Marinade:

½ cup Olive Oil

¼ cup Lemon Juice

1 tsp Thyme

¼ tsp Garlic Powder

¼ tsp Pink Salt

¼ tsp Ground Pepper

4 boneless chicken breasts (or boneless thighs, if you prefer)

In a bowl, mix up the Marinade and set aside.

Cut the chicken breasts (or thighs) in half and place in a 1 gallon Zip-lock Freezer Bag.  Seal the bag without air and pound them with a meat tenderizer, using the smooth side, until they are about ½ inch thick. If you did not put a hole in the bag, you can marinade it in the same bag. Otherwise, place the chicken in a new bag and pour the marinade in. Let sit in the refrigerator for at least an hour.

Before you fire it up, pour a little Olive Oil onto a paper towel and rub it on the grill grates. Then, fire it up and let it reach about 400 degrees. Grill Chicken for about 4 to 5 minutes on each side, or until done.

Serving size: 1 breast

Calories: 370

Carbs: 1

Fat: 12

Protein: 61

Keto Zucchini Fries

2 Medium Zucchini

1 Egg

1/2 cup Almond Flour

1/2 cup Parmesan Cheese

1 tsp Italian Seasoning

1/2 tsp Garlic Powder

1/4 tsp Pink Salt

1/4 tsp pepper

Pam (Olive Oil Spray)

Cut the zucchini in half, then cut into fries, about 1/2 inch thick.

In a shallow bowl, combine the almond flour, Parmesan cheese and seasonings.

In another bowl, beat the egg.

Dip the fries in the egg, then coat with the Almond flour mixture.

Place in a single layer on a baking sheet lined with parchment paper.  Spray the coated fries with Pam.

Bake at 425 degrees for about 30 minutes, or til as crispy as you like.

Makes 4 servings.

Nutritional Information Per Serving:

Calories:    109

Carbs:           6

Fat:              7

Protein:        7

Happy Easter

I know there will be some families that do not listen to the advice of not having a big Easter gathering. But we are not that family.

I know some still will though, because I made a trip to Walmart yesterday and could not believe the number of “families” that were still shopping together. What happened to the 1 person, 1 cart rule? They do have an employee standing at the door counting people as they enter and leave. But why? When families approach they should send 1 parent back to the car with the kids.

If this makes me a sheep, so be it. But honestly, if everyone isn't going to abide by the guidelines, then what good are they? It's like the old saying goes, it's like having a peeing section in the swimming pool. I would like to see this thing end sooner, not later.

That said, our family did not get together for Easter. We will eventually celebrate Easter with the family. Hopefully it isn't Christmas before we get to do that.

So today, we spent the day at home. Just the 3 of us. However, I did run my folks each a plate of food and dessert. We sat the food down and kept our distance. I would love to sit and visit with them, but since I am an essential worker I refuse to chance exposing them in case I have come into contact with it. I do wash my hands frequently and carry hand sanitizer on me when I'm out. But I know there is still a chance I could pick it up and pass it on.

Our Easter Dinner wasn't our typical Easter Dinner. But it was Keto Friendly and yummy, nonetheless. My Keto Chef got up early and made the Keto Cream Cheese Brownies. My parents are not Keto, but dad is diabetic so that works for him, too.

Ed also made his Bacon wrapped, broccoli stuffed chicken. With a side of broccoli with Gordo's Cheese Dip and deviled eggs. For Mom, Dad, Leo and Ed (who cheated) we also made red potatoes, carrots and onions. And frozen hot rolls.

My Keto Friendly Easter Plate.  I also had a slice of the Keto Cream Cheese Brownies for dessert.

Everyone else's Non-Keto Easter Plate -
minus the deviled eggs, hot rolls and cream cheese brownies. 

They didn't make the photo.

No Easter Egg Hunt, No Easter Baskets, No Grandkids, No sitting around visiting with everyone for hours then going back and getting more food that we really didn't need. In fact, after dinner Ed and I went out and worked on cleaning out the garage.

I am sure we are all going to remember this Easter – the one we spent alone, more than most Easters. I can not say more than any other, as there is one other Easter that will forever hold that memory for our family. On Easter 2003 we lost a very special family member after a long battle with cancer. If you care to read Sheri's story it is still online at http://cagmom.com/cancer/cancer.html.

I hope you enjoyed your day and I hope the majority of you did follow the lock-down guidelines.

Again, Happy Easter Everyone!

Keto Cream Cheese Brownies

As promised, here is a photo of the Keto Cream Cheese Brownies.  I will also go ahead and post the recipe again so they are both together.

The original recipes said it only has 7 carbs, but I just plugged everything into myfitnesspal and once again, they must have calculated NET carbs, not total carbs.  I know Swerve is advertised as Zero Net Carbs, but unfortunately, if you count total carbs, it's not free.

This is still a better choice than regular cream cheese brownies but unfortunately, I feel it is a bit too high in carbs to indulge in it too often.  For myself, anyway!

Keto Cream Cheese Brownies 

Brownie:
1/2 cup butter
2 oz sugar free chocolate chips
1/2 cup almond flour
1/4 cup cocoa powder
pinch salt
2 large eggs
3/4 cup Swerve Sweetener, granular 
1/4 tsp vanilla extract

Cheesecake Filling:
2 blocks of cream cheese ,softened
2 large eggs
1/2 cup Swerve Sweetener, confectioners
1/4 cup heavy whipping cream
1/2 tsp vanilla extract

Preheat oven to 325  and butter a 9-inch pan.

Melt the butter and chocolate chips in a glass measuring cup in the microwave. Stir until smooth. Set aside.

In a small bowl, whisk together almond flour, cocoa powder and salt. Set aside.

Beat the eggs, Swerve and vanilla until smooth in a large bowl. Then add the almond flour mixture. Blend well. Then add the butter/chocolate mixture and stir until smooth.

Spread evenly over bottom of prepared pan. Bake 15 -18 minutes until set around edges but still soft in the center. Let cool 15 to 20 minutes.

Reduce oven temperature to 300.

Beat the cream cheese in a large bowl until smooth. Beat in eggs, Swerve, heavy whipping cream and vanilla until well combined.

Pour the cream cheese filling over the cooled brownie and place it back in the oven. Bake until edges are set and center just barely jiggles, 35 to 45 minutes. Remove from oven and let cool.

Refrigerate at least 3 hours.

Keeping it Keto

It's been a few days since I posted, so I thought I'd better check in.

For those wondering, yes, Ed is still Keeping it Keto.  He is now down a little over 7 pounds.  It seems to be coming off more slowly for him this time around.  He usually drops weight so fast it makes a girl jealous.   It must be different now that he's retired and not quite as active as he once was.

As for myself, I have been doing Lazy Keto.  I've not really been logging and tracking everything.  Basically doing Ed's version of Keto.  If it's Keto friendly, I eat it.  So far it is working! I  did finally get all the weight I gained in January back off.  I am now working on that last 5 pounds I want to lose.  1 down, 4 to go.

I honestly think that the fact that we have been restricted to eating at home has helped my diet.  I mean, I always try to pick foods that I think are Keto friendly when we eat out.  But I'm never 100% sure.   I have no idea if they have used real butter or margarine.  Or Canola Oil instead of Olive Oil.  Did they add sugar to anything?   So eating food mostly prepared by my personal Keto Chef has obviously helped me keep on track.  I do occasionally fix a meal on one of my days off, but I will be honest, Ed does the majority of our cooking.  Tonight he fired up the grill and threw some Ribeyes on it! Paired with a delicious salad.  Yes, I  actually made a grocery run and scored us some fresh meat and veggies!

We recently celebrated his birthday.   Since we couldn't go out to dinner, I cooked and gave him the night off.   I made one of the easiest meals ever - The Instant Pot Chicken Alfredo recipe that I've shared on here a few different times. We didn't celebrate with a traditional birthday cake.  Instead, we had delicious Keto Friendly Cream Cheese Brownies.  They were to die for!  We didn't get a photo  because they didn't turn out very pretty.  I forgot to mix in the butter & melted chocolate before I poured the brownie batter in the prepared pan.  (I guess that is what happens when you stop cooking regularly)  So I added it to the batter while it was in the prepared pan.  Well, needless to say, it stuck really bad.  But, as I said, it was still yummy.  Next time we make them, we will get a photo.

Keto Cream Cheese Brownies 

Brownie:
1/2 cup butter
2 oz sugar free chocolate chips
1/2 cup almond flour
1/4 cup cocoa powder
pinch salt
2 large eggs
3/4 cup Swerve Sweetener
1/4 tsp vanilla extract

Cheesecake Filling:
2 blocks of cream cheese ,softened
2 large eggs
1/2 cup Swerve Sweetener
1/4 cup heavy whipping cream
1/2 tsp vanilla extract

Preheat oven to 325  and butter a 9-inch pan.

Melt the butter and chocolate chips in a glass measuring cup in the microwave. Stir until smooth. Set aside.

In a small bowl, whisk together almond flour, cocoa powder and salt. Set aside.

Beat the eggs, Swerve and vanilla until smooth in a large bowl. Then add the almond flour mixture. Blend well. Then add the butter/chocolate mixture and stir until smooth.

Spread evenly over bottom of prepared pan. Bake 15 -18 minutes until set around edges but still soft in the center. Let cool 15 to 20 minutes.

Reduce oven temperature to 300.

Beat the cream cheese in a large bowl until smooth. Beat in eggs, Swerve, heavy whipping cream and vanilla until well combined.

Pour the cream cheese filling over the cooled brownie and place it back in the oven. Bake until edges are set and center just barely jiggles, 35 to 45 minutes. Remove from oven and let cool.

Refrigerate at least 3 hours.

In closing, I wanted to add that we did a little "Essential Shopping" today.  About a week ago, Willow Ridge Winery posted a picture of their new, low carb wine.  I've been curious about it since I heard about it. So today we took a ride to Westervelt and picked some up.

If you like wine and you are watching your carbs (or if you are diabetic) I highly recommend it!
   

Willow Ridge has a new version of Traminette, made with Stevia.
 A Delicious low carb white wine!

Keep safe everyone!

and wash your hands!
Wash your hands!
Wash Your Hands!