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

Scale Wars

     I stepped on the scales and I am back up 124.  Ugh!   The scale has gone the wrong direction again.  I've decided I may just have to accept the fact that I am going to vacillate between 120 and 125 until bicycle season gets here.  Once we can get back out on those bikes again, hopefully I will be able to reach my goal and keep it there.

    Anyway, point is, I still have not lost the rest of that 10 pounds I gained while on vacation, and now I have added even more to lose (again).

    That's the crazy thing.  You would think I would be even more motivated than ever.  As I mentioned in an earlier blog, my daughter started eating Keto on Feb. 1st.  Rachel is already down almost 15 pounds!  I am very proud of her and so excited for her success.  Each night she sends me a screen shot of her Macros. She's logging and tracking her food and doing such a great job.  I guess I just need to follow her lead and beef up my efforts.

    I admit, I have been slacking on tracking and logging my food.  I guess I've gotten too comfortable in knowing what I can and cannot have and I think I can just wing it. This just goes to show that tracking/logging what you eat is an important step.

    I also know I have been over-loading on the carbs.   I came home from work on Thursday and Ed had dinner on the table.   Chicken Alfredo (mine without pasta - just the chicken and Alfredo sauce) with broccoli and Cauliflower - along with some Keto Cheesy Bread.  OMG Yummy!   This meal alone was probably all the carbs I needed for the entire day!

    I know I have shared the Chicken Alfredo Recipe before, but I'll go ahead and post it again.  This is a super easy Instant Pot Recipe.  And the non-keto family members can easily add pasta to theirs.

Chicken Alfredo – Instant Pot Recipe

1 pound of diced chicken breast (boneless - can be frozen)
2 cups of hot water

8 cubes of chicken Bullion

1 jar Alfredo Sauce (Check label – select one with 2 or less carbs per serving)

   Place diced chicken in Instant Pot. Add hot water and chicken bullion. Pressure cook for 30 minutes. Release and drain. Then add sauce. If desired, you can add steamed broccoli in place of the pasta. Or just serve it on the side.

  If you don't have an Instant Pot – you can cook the chicken in a skillet.

  The Cheesy Bread was a new to us recipe.  We will certainly have it again!  It is super simple ~ only has 4 ingredients.  It is a little Carby though, so it's not one we will want to do too often. Unless I could use better self control and not eat the entire thing.  That, or get my Keto Chef to buy Block Mozzarella and shred it himself.  (The pre-shredded stuff has added carbs) 

Cheesy Bread – Air Fryer Recipe

1 large egg

1 cup of shredded mozzarella cheese 

1/4 cup Parmesan cheese

1/2 teaspoon garlic powder

  Mix the four ingredients in a bowl and stir by hand until thoroughly mixed. Press the dough into a circle on a piece of parchment paper. Cut around the dough and place the dough & parchment paper in the bottom of your Air Fryer Basket. Fry at 350 for 10 minutes.

                                                

1 serving:  500 Calories      36 Fat       9 Carbs       42 Protein                                        

  Or if you can make it 2 servings:   250 Calories      18 Fat     5 Carbs     21 Protein

     I had the day off work today and we all went shopping.  We ended up at a Mexican Restaurant for lunch.  Unfortunately I did not get a photo of our plates ~ but Rachel and I both got the "papa nacho's" ~ which is Grilled Chicken, Steak and Chorizo - smothered in Queso Cheese ~ they usually put it over waffle fries, but we asked them to substitute lettuce for the fries.  (and yes, the guy acted like he thought we were nuts ~ haha)   I thought it was amazing and I know what I'll be ordering the next time we eat at El Rodeo in Decatur.  In fact, I put a request in to my own personal Keto Chef ~ he is supposed to try and come up with his own version of this meal.  Yes ~ there will be a future blog with that Recipe once he perfects it!  

Some new recipes

We tried some new recipes the last couple of days and I just wanted to share them with you. I think they are keepers.

Enchilada Meatballs

2 pounds Bob Evans Sausage

2 cups crushed pork rinds

3/4 cup shredded cheese (Cheddar or Mexican Blend)

1 egg

1 Tablespoons of diced Jalapeno's

1 Tablespoons of Minced Garlic

1 teaspoon of Cilantro

1 can of Enchilada sauce, divided

1 cup shredded Pepper Jack Cheese

½ cup Shredded Cheddar Cheese

sour cream

Guacamole

Mix all together and stir by hand to mix well. Using a small cookie scoop, scoop out small balls and place on a parchment paper lined baking sheet. (Roll the scoops to form a perfect ball). Bake the meatballs at 400 for about 20 minutes.

Pour 1 cup of enchilada sauce in the bottom of a 9x13 pan – spread to coat the entire bottom of the dish. Place the baked meatballs in the sauce – then using a basting brush, coat the balls with the remaining sauce.. Top the balls with the 2 shredded cheeses and return to oven and bake another 15 minutes.

Remove from oven and sprinkle with a little more cilantro. If desired, you may also top with Sour Cream and Guacamole (it will add to the carb/calorie count)

Servings: 6

783 Calories

5 Carb

64 Fat

43 Protein

We ate it with a Side Salad ~ but I think next time we will also have the “Mexican Rice” recipe below. (It was on the menu this time but we forgot it.)

Mexican Rice

Unfortunately, I do not have a photo of this one yet.  We have been putting Gordo's Cheese Dip on our riced cauliflower for some time now.   But just recently my daughter mentioned adding the Keto taco seasoning to it.  Game Changer!  I've had Mexican Rice several times now!  There is no real recipe .... just add to taste.

1 bag of Riced Cauliflower (we like the steamable bags)

Keto Taco Seasoning to taste (recipe also below)

Gordo's Cheese Dip

Steam the riced cauliflower per the package directions. Then stir in the Taco Seasoning and Cheese dip to taste.  

Keto Taco Seasoning

Keto Taco Seasoning

2 Tbsp chili powder

4 Tsp onion powder

2 Tsp cumin

2 Tsp garlic powder

2 Tsp paprika (we use smoked)

2 Tsp dried oregano

1 Tsp pink salt

Mix all together and store in an empty spice container.

1 teaspoon = about 1 ½ Carbs

We also tried an Italian Casserole.  This one was a big hit.  It's like a lasagna - but with riced cauliflower instead of the pasta.  You may think it sounds gross, but honestly, you don't even notice the cauliflower.  This would be a great way to sneak some veggies in the kids! 

Italian Casserole with a Side Salad

Italian Casserole

¾ cup hot water & 3 cubes of Beef Bullion

1 pound ground beef

1 cup of chopped onion

1 teaspoon garlic powder

1 teaspoon Italian Seasoning

½ teaspoon pink salt

½ teaspoon pepper

10 oz bag of riced cauliflower, steamed per package instructions

3 Cups Marinara Sauce

2 cups shredded Mozzarella Cheese

Preheat oven to 400.

Place the bullion cubes in the hot water. Stir until the cubes are dissolved.

In a cast iron skillet, brown the hamburger & onion. Drain. Then add the seasonings, steamed riced cauliflower, Marinara Sauce and the beef bullion. Bring to a boil & let simmer for 15 minutes. Sprinkle with shredded cheese then place the skillet in the oven for 10 minutes or until cheese melts.

Servings: 6

286   calories
13     carbs

28     protein

12     fat

Stay tuned!  I will post more recipes as we try and like them.  Sometimes we try something new and even though we eat it ~ we know it is not going to make the menu list again.  I won't share those recipes ~ I'll stick to the ones we laminate and add to the book!