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
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