Source: Flickr cookbookman17
I see so many people making keto complicated and it doesn’t have to be that way. I thought I’d write about some of the ways I make it easier for myself. This is week 6 of keto for me. I’ve lost 9.5 pounds so far and best of all I feel great.
Since I work full time I take about an hour out of my weekend and do food prep. One hour of food prep saves me much more than that throughout my work week. This weekend I prepped bacon, baked cheese, hard boiled eggs and cut up veggies.
To make the bacon I lay out as many strips as I can fit on a baking sheet. I bake it at 400 for 11-14 minutes (for thick bacon). It doesn’t splatter and the pieces come out nice and flat and not all curled up. For the baked cheese I cut up sliced cheese. This week I used Tillamook pre-sliced cheddar. I cut each slice into 4 squares and place them on a baking sheet with parchment paper. I baked it at 400 for about 6 or 7 minutes. I sprinkled them with Everything But the Bagel seasoning from Trader Joe’s. So yummy! I usually eat these plain but you could also use them to dip into guacamole or something similar. I peeled and cut up some carrots (I limit these because of carb count), celery (for filling with almond butter or cheese) and radishes.
Sample daily keto menu for workdays:
On waking: I start my day with a cup (or two) of fatty coffee. I use 1 cup of coffee, 1 teaspoon grass-fed butter, and 1 tablespoon of coconut oil or MCT oil. I put this in the blender so the oils blend in and don’t float on top. It gets nice and frothy like a fancy coffee house drink. It’s delicious and keeps me satisfied until mid-morning.
Breakfast: I usually take 2 hard boiled eggs and 2 pieces of bacon to work. This is where the food prep really pays off. If I am eating at home I will also saute some greens (kale or spinach) in butter.
Lunch: I usually bring 3 ounces of meat for my lunch. Most often it will be whatever leftovers we had from the night before. Otherwise I will bring a hamburger patty (I prep these ahead of time and keep them in the freezer for just this purpose). Another option is to prep some chicken salad or tuna salad and divide it up into daily servings. I also bring veggies or a green salad. For fat I will usually bring an avocado that I enjoy with just salt and pepper.
Snack: many days I’m not hungry in between meals so I don’t need a snack. If I do need something there are lots of choices: pickles, cheese, almond butter or other nut butters, veggie sticks, bacon, etc.
Dinner: My family is not eating keto so dinner is more variable. The easiest is when we have meat and veggies. (i.e. steak and asparagus, pork chops and greens or other combinations). I will add some sort of healthy fat to that like grass-fed butter, avocado, or coconut oil. If they are having something that is not on my eating plan I will modify. For example if they are having spaghetti I will have some meat sauce over zucchini noodles. If they have burgers I will eat mine without the bun. There’s always a way to modify. If all else fails I’ll scramble up some eggs with cheese.
Keep it simple!
Eating this way doesn’t have to be hard. I track my foods as an opportunity to learn. I find that I naturally eat way less calories by eating this way and I’m not hungry. It’s very refreshing!