What I Eat In A Day #7

 

My eating time window is between noon and 8:00 pm and that works really well for me.  I usually only eat two meals a day within that eight hour time window.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I do.  I seldom snack and if I do it is usually a serving of almonds.  I start my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoy a Keto (bulletproof) coffee with 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.  Sometimes will I some add vanilla extract.  Cinnamon or pumpkin pie spice is a nice addition as well.

 

Shortly after noon I have my first meal.  This time I changed it up a bit.  I was eager to try those Keto hotdog buns so I decided to go ahead and toast a bun and grill myself a wiener.  I topped the hotdog with dill relish and spicy brown mustard and it was every bit as good as I had hoped.  For supper I made a three egg ham and cheese omelet and a dish of fresh berries and a dollop of cream.  Yum!

 

I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  Variety is key to helping me stay on track with healthy eating.

What I Eat In A Day #6

 

My eating time window is between noon and 8:00 pm and that works really well for me.  I usually only eat two meals a day within that eight hour time window.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I do.  I seldom snack and if I do it is usually a serving of almonds.  I start my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoy a Keto (bulletproof) coffee with 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.  Sometimes will I some add vanilla extract.  Cinnamon or pumpkin pie spice is a nice addition as well.

 

Shortly after noon I have my first meal.  This time I kept it really simple and popped two Keto waffles I had in the freezer into the toaster.  While those heated up I fried an egg and got out some fresh berries.  This was absolutely delicious.  For supper I pan seared a couple  sirloin steaks I had marinated in Italian salad dressing.  I sliced them thinly and served them next to some delicious sautéed green beans and sliced mushrooms.

 

I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  Variety is key to helping me stay on track with healthy eating.

 

 

Keto Bread & Buns

 

When I discovered Franz Keto bread at the grocery store it literally was a game changer.  Keto bread has added so many new options to my menu plans.  The first thing I did was make a grilled cheese sandwich and some tomato soup, keto of course.  It was the best thing ever!

 

I've made French toast and wonderful sandwiches since then.  They came out with hamburger buns shortly after the bread and I will butter and toast those before I add my burger and dress it with all kind of yummy things.  Now I've recently discovered they're making hotdog buns!  I can have an honest to goodness hotdog now.  I've tried wrapping a slice of bread around it, but it's just not the same.  I plan to toast my hotdog bun as well before adding a grilled weiner or sausage.  Dill pickle relish and some spicy brown mustard - delish!

 

I don't go gung ho with the Keto bread products though.  These are things I have occasionally.  The bread is zero net carbs, the buns are one net carb, but it's still bread, a wheat product.  I want to be very careful with how much wheat I consume so I don't end up spiking my blood sugar and reintroduce the chronic migraines.  But to be able to eat an actual hamburger, hot dog, chili dog, sandwich or some delicious French toast (so very good) on occasion is absolutely wonderful.

 

What I Eat In A Day #5

 

My eating time window is between noon and 8:00 pm and that works really well for me.  I usually only eat two meals a day within that eight hour time window.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I do.  I seldom snack and if I do it is usually a serving of almonds.  I start my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoy a Keto (bulletproof) coffee with 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.  Sometimes will I some add vanilla extract.  Cinnamon or pumpkin pie spice is a nice addition as well.

 

Avocado is a great way to add healthy fats and nutrients to a meal

Shortly after noon I have my first meal.  This time I kept it really simple and made three scrambled eggs (in bacon fat) topped with Tabasco sauce and half an avocado with salt and pepper.  It doesn't get much easier than that.  For supper I made an 80% lean burger patty with a slice of cheese on top and a fresh green salad on the side.  Two super quick, super simple meals that kept me happy all day long.

 

Check out that salad!

I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  Variety is key to helping me stay on track with healthy eating.

What I Eat In A Day #4

 

My eating time window is between noon and 8:00 pm and that works really well for me.  I usually only eat two meals a day within that eight hour time window.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I do.  I seldom snack and if I do it is usally a serving of almonds.  I start my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoy a Keto (bulletproof) coffee with 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.  Sometimes will I some add vanilla extract.  Cinnamon or pumpkin pie spice is a nice addition as well.

 

Shortly after noon I have my first meal.  This time I made keto waffles and breakfast sausage links.  I love these waffles as they have a wonderful flavor and the same nice texture of a regular waffle.  A little sugar free raspberry jam was spread on one waffle and I topped the other with a fried egg.  For supper I made a turkey burger patty and because the patty is quite lean I topped it with two slices of pepper jack cheese.  Sauteed green beans on the side.

 

That is a cheesy burger!

The proper balance of protein and fats keeps me full.  I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  Variety is key to helping me stay on track with healthy eating.

 

Broccoli Cheddar Egg Casserole

 

This is one of my favorites when it comes to a breakfast casserole.  Not only is it absolutely delicious but it goes together and bakes up super easy.

 

Broccoli Cheddar Egg Casserole

 

12 eggs

2 cups chopped broccoli

1 cup grated sharp cheddar cheese

1/2 pound pork breakfast sausage, browned & drained

1/4 tsp. ground black pepper

2 Tbs. heavy cream

 

In a large bowl whisk the eggs together until well blended.  Add remaining ingredients and stir to thoroughly combine.  Pour mixture into a greased 9" X 13" baking pan.  Bake at 375° for 25 to 30 minutes until top is lightly browned and center is set.  Serves 8.

 

For a meat less version you can omit the sausage and add some salt and it is every bit as delicious.  You can also top it with some extra cheese, a dollop of sour cream or drizzle your favorite hot sauce over the top.  I like a little chipotle Tabasco myself.

What I Eat In A Day #3

 

My eating time window is between noon and 8:00 pm and that works really well for me.  I usually only eat two meals a day within that eight hour time window.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I do.  I start my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoyed a Keto (bulletproof) coffee with 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.  Sometimes will I some add vanilla extract.  Cinnamon or pumpkin pie spice is a nice addition as well.

 

Shortly after noon I have my first meal.  This time I made a cheddar & broccoli egg casserole with sausage.  It was delicious!  Super easy to put together too.  I will post the recipe on Wednesday. 

For supper I made a simple spicy Italian sausages with tomatoes, peppers, onions and garlic.  It pairs nicely with a fresh green salad on the side. I had a couple squares of 90% dark chocolate as my sweet treat after supper.

 

I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  Variety is key to helping me stay on track with healthy eating.

 

What I Eat In A Day #2

 

I am not much of an early morning eater so having my time window between noon and 8:00 pm works really well for me.  I usually only eat two meals a day within an eight hour time window.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I do, pretty much every day.  I started my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoyed a Keto (bulletproof) coffee with 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.

 

A Three Egg Sausage & Cheddar Omelet With Half An Avocado

Shortly after noon I was ready for my first meal.  I made a sausage and cheddar omelet and sliced up half an avocado.  I like a little Tabasco on top.  That was filling enough to keep my going until 7:00 in the evening with more water in between.  I also enjoyed a 3 ounce glass of Merlot.  My next meal was a large dinner salad - a tuna Cobb salad topped with cheese, sliced egg, sliced mushrooms, marinated artichokes, olives and lightly dressed in bleu cheese dressing.

 

Tuna Cobb Salad

I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  My breakfast choices as well as the salad I made is a great way to do Keto on a budget.  I did not have anything for dessert.  The salad was more than enough to fill me up.

Chicken Egg Roll In A Bowl

 

I make traditional Egg Roll In A Bowl quite often.  This time I decided to change it up a bit with some different ingredients.

 

Chicken Egg Roll In A Bowl

 

1 large chicken breast, thinly sliced

5 sliced mushrooms

5 sliced green onions

1 pkg. coleslaw mix

3 eggs, beaten

1 Tbs. minced garlic

2 Tbs. soy sauce

1 Tbs. olive oil

Sesame oil (optional)

Sriracha sauce (optional)

 

In a wok or large skillet heat oil over medium heat, sauté sliced chicken until cooked through, add mushrooms, green onions and garlic.  Continue cooking until mushrooms are tender.  Add coleslaw mix and soy sauce.  Stir until cabbage is soft.  Make a well in the center of the mixture and pour in eggs.  Cook eggs stirring until medium set.  Stir eggs and mixture together to combine until completely cooked.  Remove from heat.  Garnish with sesame oil and sriracha sauce, if desired.  Makes 6 to 8 servings.

 

This is a delicious variation on the low carb original.  I'm not sure what the exact macros are in this one, but I'm sure it is fairly low.

  

Because chicken breast is so lean you can use thighs instead if you prefer.  The eggs add more fat and great nutrients and garnishing with sesame oil adds some good fat to this too.

What I Eat In A Day

 

I usually only eat two meals a day within an eight hour time window.  I am not much of an early morning eater so having my time window between noon and 8:00 pm works really well for me.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I normally do.  It's pretty much how I've been long before I started Keto.

 

I start my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoy a Keto (bulletproof) coffee.  It is my favorite part of my day.  I love, love, love my Keto coffees.  There are many different ways to make Keto coffee and I will typically just use 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.  I use a battery powered matcha mixer which works really well to blend the MCT oil into the cream and coffee.  Often I'll add a teaspoon of vanilla.  I prefer not to use sweetener in my coffee.

 

Scrambled Eggs & Cheese With Tabasco And Half An Avocado

By noon or shortly thereafter I am ready for my first meal.  Most of the time I eat some type of an egg dish or I reheat leftovers from the day before.  Eggs are a main staple of my diet as we have chickens and are able to have our own organically and free range raised eggs.  Our chickens are spoiled rotten and very much loved as pets.  I make sure they are healthy, happy and fed a really good diet.  The eggs they give us are exceptional.

 

Pan-seared Rib Eye With Sauteed Pesto Shrimp & Asparagus

My next meal is in the evening and is typically a standard sized serving of lean meat and a large serving of vegetables.  Steamed, sautéed or fresh vegetables prepared with herbs and spices as well as avocado oil or good quality olive oil is where I get the most variety in my diet.  I cook most of my meats in rendered bacon fat.  I prefer to cook chicken in olive oil.  Fresh green salads are another big source of my vegetable intake.  Low carb dressings and vinaigrettes are my preference to dress a salad.  I try to make most of my dressings, however I do occasionally use store bought options.

 

I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  I drink a lot of filtered water throughout my day, enjoy flavored sparkling waters with no added sweeteners and teas on occasion.  Sometimes, if I've been extra active, I'll drink some V-8 juice.  I try to steer away from diet sodas or anything with sugar substitutes add to them.  My most frequent dessert is a square of 90% dark chocolate and sometimes Keto ice cream.  Most of the time I forgo desserts.