#LCHF Weekly Menu

I LOVE the LCHF / Keto lifestyle! I haven’t had much success though; only because I struggle to with what to eat and I frequently do not plan ahead. Like any healthy lifestyle change / way of life (WOE) you need to plan ahead in order to NOT cheat or be tempted by the bad stuff. Temptation is everywhere no matter how much willpower you have.

Anyway, if you plan properly you will cover all meals an even snacks. Doing this a week at a time makes grocery shopping easier and being out – whether at work or running errands – much easier. Shoot, I started doing this and realized this is one less thing I have to think about during the day – LOVE IT! I am far from perfect, not even in the same realm. πŸ™‚ But I have managed to get a good handle on the number of carbs I eat per day – all of this from planning.

How do I do it? So glad you asked! πŸ™‚

  1. Enter my foods / recipes in MyFitnessPal (MFP). This helps me plan the grocery list because I already have my macros figured out. I can adjust as needed as I am entering my foods.
    • I start with meals – Breakfast, Lunch & Diner THEN go about snacks (snacks are based on macros – calories, carbs, fat and protein)
  2. Then I create my grocery list with Mighty Grocery just because it makes my life easier. And yes, I organize every item by aisle so I can walk through the store with ease! (Lazy or efficient? The vote is still out.)
    • I do my shopping on Saturday night to make the next step less exhausting
  3. Sunday I cook EVERYTHING and store in appropriate containers. This gives my husband and I the ability to grab a few containers for each meal – warm, put in lunch box, whatever – no thought.

All that said; I made my menu for the week and went shopping last night! Here is my meal plan – hope this helps someone out there πŸ™‚

  • Breakfast – 2 cups BPC coffee
  • Lunch – Turkey / avocado wrap (deli turkey, mayo, 1/4 avocado wrapped *2)
  • Dinner – Crack slaw (there are several recipes out there, just search for LCHF crack slaw)

percentages

This puts my macros at Β 992 cals, 88 fat, 39 protein, 18 carbs, 8 fiber, 10 net carbs. Which means I have roughly 400 calories left for snacks (high in fat and moderate in protein based on macros). Not bad! πŸ™‚

Some of my snack options – cow pals cheddar cheese snacks, melted cheddar with olives and/or pepperoni, couple slices of salami, pork rinds, hard boiled egg, chocolate PB2, almonds…

I’ll stop rambling now but really hoping this helps someone who is trying to introduce this lifestyle. I have spent 3 months getting here only because I was being stubborn. So if this helps someone not “waste” that amount of time getting healthy – GREAT! πŸ˜€

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Got a sweet tooth?

Here’s another one for the day. πŸ™‚

I am not a fan of milk, never really have been – unless it’s chocolate or strawberry milk. πŸ˜€ I do love a cold glass of vanilla soy. Well, that is until they started coming out with all these reports about how bad it is for you.

Tried almond milk, plain, in recipes, nothing worked – couldn’t stand it. So I figured why not try coconut milk. Well, it’s not great. BUT if you add 1t of vanilla extract and a couple drops of stevia extract (ezsweetz, or another liquid sugar substitute) it’s quite delicious! Simply add all the ingredients in a basic shaker bottle, shake and drink. (Doesn’t even take 2 minutes out of your day.)

VanillaCoconutMilk

So if you are on a low carb diet, trying to watch your intake, or for whatever reason want to try something new and sweet give it a try! Warning though, it’s hard to drink just 1!

Homemade Whipped Cream

Who doesn’t love a little whipped cream on some fresh berries or even a small bowl of J-ELLO?! My hubby and I have recently changed our eating habits to follow that of #Keto. My husband has lost 20lbs in about 2 months! I haven’t lost but that isn’t my goal either. πŸ™‚

Anyway, whipped cream is very common in this lifestyle as it is an easy way to up your fat intake. The downfall to store bought whipped cream is that it has #carbs – no thank you! So here’s my recipe for homemade whipped cream!

All you need is 1) heavy whipping cream and 2) a bottle of EZSweetz(I prefer to use Stevia – as I steer clear of sucralose – but some don’t like the taste. EZSweetz gives a more natural sweet taste).

Take about 1c heavy whipping cream and put in a container that you can easily use a hand held beater or an emersion blender. Put a few drops of the EZSweetz and blend away. The longer you blend the thicker the cream becomes!

Once it gets to a decent consistency taste it to see if it’s sweet enough. If not, add another drop. Add 1 drop at a time as this sweetener can be pretty potent (in my opinion).

After it tastes the way you way you want, whip / beat away until the consistency is right. Spoon on top of your favorite dessert or eat it right out of the container! Easy go to for a sweet tooth or fat bomb!

Taking it one day at a time

I have been doing Keto for over a month now and haven’t seen any difference in my body. In all fairness, I have serious cheat days though; weekends tend to be my weakness – that and Freddy’s frozen vanilla custard! Bwahaha!

Every day I wake up I say “Today will be the day you get it right!” In all honesty it’s beyond frustrating as I am the only one stopping myself from losing this last 10 pounds. I LOVE the Keto lifestyle. And genuinely feel better when I’m doing it right. It only takes a good 2-3 days and I start feeling better. Then I let myself down; we are our own worst enemies.

Anyway, through this battle with myself I have read tons of books, recipes, etc concerning this lifestyle. And, in all honesty, do believe I have gotten a greater grasp of the lifestyle at a high level. This is very exciting to me! And each day does seem to get easier.

So, today is day #1 once again. πŸ™‚ I wanted to share with you the meal plan I will be using this week. As long as I can stay satisfied, I really do think this just might work!

MealPlan

The turkey roll-up is delicious! Here’s how I make it.

Ingredients:

  • Cracked Pepper Turkey (fresh Deli meat)
  • Baby Swiss (also fresh from the deli)
  • Mayonnaise
  • Spinach

How to prepare:

  1. Lay 1 slice of turkey out
  2. Lay a slice of baby swiss on top
  3. Lather with about 1T of mayo
  4. Add ~10 spinach leaves
  5. Lay another slice of turkey on top
  6. Roll

Because this is fairly thick on it’s own, I typicallyΒ fold by three rather than roll.

Anyway, that’s my Monday rant. πŸ˜‰ I hope someone finds the meal plan helpful, even if it is just for ideas. And the Turkey Roll – try it! πŸ™‚

Super Nutritious Green Smoothie

Working through Keto and I love it! I am still struggling with my calories, as in I am eating entirely too much. Working through it though.

One thing I have missed with this new lifestyle is my green smoothies. Well, thanks to my MIL, I have now found a green smoothie that not only fits into my daily carb intake but is ridiculously healthy too!

So, for anyone interested, here we go:

GreenyGreen There are 2 things I intentionally left out:

  • 1T organic coconut oil
  • 1 handful raw nuts (pecans, almonds, etc)

When I add those 2 items it brings the calorie intake near 600, and carbs a bit to high for my liking. However, I will admit, it did taste better with these items.

Another suggestion, if this is not filling enough, is to add half an avocado. I have yet to try this. But plan to once I get my calories under control.

The combination of this and my bulletproof coffee gives me a little too many calories in the morning. So the next thing I am going to try is putting the smoothie ingredients – minus the milk – in my coffee and see how that turns out. I won’t lie, it’s sounds disgusting, but it’s worth a try!