Keto friendly dinner recipes anyone?

amother

Green

Fri, Jan 11 2019, 11:42 am

OOTBubby wrote:

The macros I'd been using (from a calculater) are:
Calories 1437 (1049 to lose 1 lb. a week)
Fat 115g
Protein 80g
Carbs 20g (doing total carbs not net)

Even within those amounts, I rarely get in over 75% of the recommended fat. I guess I need to cut protein (I haven't been eating 80g, but more in the range of 60-65g) and increase fat (which I knew). I just can't imagine how to increase fat within things I am comfortable eating (and which don't increase carbs too much). I really have a problem with what to eat for breakfast. If eat eggs, it helps the macros a lot, but I don't really care for them.

Can you post some samples of what you eat for each meal?

Thanks so much for your help.

In my case it’s not the carbs but the protein. It’s hard for me to increase fat without going over protein.

This is my go to meal plan

BPCoffe
30 grams butter
Coffee

Meal 1
3 eggs fried in
1 TBSP oil
80 grams avocado

Meal 2
Veg Salad made with
2 oz each
Celery
Tomato
Cucumber
Red pepper
1.7 oz Mayo
3.5 oz chicken thigh with skin
4 oz Broccoli

Calories 1372
Fat 122g. 78%
Protein 49.5g. 15%
Total Carbs 24.0g. 6%
Fiber 12.1g

I can switch the following with little impact on macros
1. Instead of 3 eggs, 3oz cheese
2. Instead of Veg salad, Green salad
3. Instead of 3.5 oz chicken, 3.5 oz any protein
4. Instead of 4oz Broccoli, 4oz Cauliflower or Spinach - any other veg need to be accounted for.

From what I understand if you eat your RMR of your ideal weight in calories, your body gets use to that and you won’t lower your metabolism. It might take 1 yr to lose 30lbs, but your body is also healing from metabolic damage.

OOTBubby

Fri, Jan 11 2019, 1:30 pm

After seeing what you eat, I'm starting wonder if this maybe isn't the right eating plan for me.

First of all, I really need something for breakfast and don't drink coffee (or tea). I also don't care for eggs. I've never eaten avocado, though I really should try it (I keep saying I will, but haven't done so). So, obviously I'm not getting enough fats. I've pretty much managed to keep carbs to 20g (occasionally going to 22 or so) and protein is pretty reasonable (though usually slightly more than what you've calculated). Even total calories are pretty close to what you show. Other than salad dressings or cooking oil, I don't really get any more fat in and the only way I would would be if I had carb stuff to put it on.

I've got to think about this some more.

amother

Green

Fri, Jan 11 2019, 1:59 pm

This is what I like to eat.
You can pick other foods.
Do you have a microwave?
You can make a 90 sec. mug bread
Have it with cream cheese and butter
Or make a big loaf, slice and have some everyday.
You can make the loaves and mug cake/bread sweet or savory

I don’t eat nuts, because I easily over eat them, but you can add nuts for fat.

Some make a yogurt tasting parfait with sour cream and heavy whipping cream. That with a few pecans or walnuts sprinkled on top.

You can make mini cheese cakes.

Chia puddding is another option.

Before keto, what did you eat for breakfast?

Some skip breakfast like foods and go straight to eating lunch at 12/1pm.

This doesn’t work for me because I eat dinner at 4:30ish, so by 10 am Im ready to eat.
But they are days that coffee with a little almond milk is more than enough and then I just eat dinner a little earlier.

OOTBubby

Fri, Jan 11 2019, 2:25 pm

amother wrote:

I do make a keto bread now (posted recipe up thread I believe) and eat it for breakfast with butter, but can't get more than 25g butter into it. I did find a different bread recipe with double the fat in the bread itself and will try that.

I have eaten nuts and done mini cheese cakes. Just seems that no matter what I do I either go over on calories, protein or carbs or under on fat.

For years I had an iced mocha smoothie for breakfast. I've tried a keto one with peanut butter, and it is great tasting but it only yields half the amount and doesn't fill me up enough.

I am up at 6:00 am and need something in the morning before lunch. Maybe I'll try coffee with cream. I'm not a coffee drinker, but I don't dislike it either.

amother

Green

Fri, Jan 11 2019, 4:18 pm

OOTBubby wrote:

Let’s see if we can ketofy your ice mocha smoothie
1. Make it with heavy cream
2. Switch to almond butter, or better yet blend in hemp seeds
3. Try and see if you can make this smoothie a 2 to 1 ratio of fat to carb + protein.

If you give me all the ingredients in the smoothie I can try and help create it.
Maybe I’ll start drinking them too.

You must eat foods you enjoy. If you don’t like coffee don’t have it.

DO NOT try to intermittent fast until your fully fat adapted.

I know it’s hard but don’t think too much about calories in the beginning.
It will come.

That first meal should satisfy you enough to get you to the next meal without even thinking about food. If it doesn’t your not having enough fat.

OOTBubby

Fri, Jan 11 2019, 4:23 pm

amother wrote:

The iced mocha smoothie I've made for years is:
2 tablespoons sugar free (dairy) hot cocoa mix (has a lot of carbs)
2 tablespoons stevia
1 teaspoon instant coffee
1 cup milk
3 cups ice cubes

The Keto smoothie I've been trying now is:
2 tablespoons peanut butter
1 cup almond milk
1/2 cup coconut milk, coconut cream or heavy cream
1 tablespoon sweetener
1 cup ice

I find it to be okay, but a little blah tasting and not enough volume; it seems that this mixture cannot handle more than a cup of ice (it just doesn't get blended in if you use more).

amother

Green

Fri, Jan 11 2019, 4:39 pm

OOTBubby wrote:

Great I’ll try after Shabbos to think

amother

Green

Sat, Jan 12 2019, 7:28 pm

OOTBubby wrote:

Shavua Tov
I have a question
What type of stevia are you using?
2 TBSP is equal to 6 cups sweetness with my Stevia.

I put the macros in for your keto smoothie
Cal. 629
Fat 62.7
Protein 11.5
Carbs 10.6
Fiber 2.9

I couldn’t calculate the sweetner since I don’t know which o e you are using

If you are using anything with malitos, just know it affects blood sugar worse than sugar.

IMHO too many carbs and too many calories for a drink that won’t even satisfy you.

May I suggest
Unsweetened Chocolate Almond Breeze
Stevia
2 TBSP Butter
coffee if you want
Ice is you want it cold
Blend smooth
And have this with your toast and another 2 TBSP Butter

Not sure the macros on your bread,
But 4 TBSP OF Butter will definitely keep you satisfied.

Also I would do this for breakfast and have a lunch AND a dinner until you see that your pushing lunch later, because your not hungry.
Maybe about 6-8 weeks. Before I try to do 2 meals instead of 3.

amother

Green

Sat, Jan 12 2019, 8:53 pm

OOTBubby wrote:

The Stevia I use is bulk which measures like sugar. I like your suggested smoothie idea and will try it as soon as I get the unsweetened chocolate almond milk.
Macros for my bread are, per serving:
154 Kcal
5.8 g protein
2.6 g net carbs (14.6 g total carbs)s
9.4 g fat

If it measures like sugar it has an added bulking agent.
Check the ingredients.
Most of the time the sugar alcohol they use affects glucose WORSE than sugar.
That may be why your hungry

OOTBubby

Sat, Jan 12 2019, 9:09 pm

amother wrote:

If it measures like sugar it has an added bulking agent.
Check the ingredients.
Most of the time the sugar alcohol they use affects glucose WORSE than sugar.
That may be why your hungry

The package shows almost now carbs.

I am switching to swerve, but that has lots of sugar alcohol, but from what I've seen online people say that doesn't count as carbs. So confusing.

I do have small Stevia packets without a bulking agent, but it is a pain to use those for more than a small amount.

amother

Green

Sat, Jan 12 2019, 9:11 pm

OOTBubby wrote:

What’s the ingredients of the cup for cup stevia

amother

Green

Sat, Jan 12 2019, 9:29 pm

OOTBubby wrote:

Ingredients are: maltodextrin, organic stevia leaf extract (reb a)
It is Pyure brand bakeable stevia blend and shows 0g carbs for 1 tsp.

Are you familiar with Swerve?

MALTODEXTRIN👎
Worse than sugar
It will spike your glucose
Go on YouTube and do a search on the right sweetners for keto.
https://m.youtube.com/watch?v=.....=866s

But, I think this is why your not satisfied.
For ME- erythritol spikes my glucose.
For others it’s ok.
Best to use on keto pure stevia or LIQUID sucralose.
Personally I’m hesitant in using liquid sucralose.

OOTBubby

Sat, Jan 12 2019, 9:30 pm

amother wrote:

MALTODEXTRIN👎
Worse than sugar
It will spike your glucose
Go on YouTube and do a search on the right sweetners for keto.
But, I think this is why your not satisfied.
For ME- erythritol spikes my glucose.
For others it’s ok.
Best to use on keto pure stevia or LIQUID sucralose.
Personally I’m hesitant in using liquid sucralose.

What brand is keto pure stevia?

My web searching seems to indicate that Swerve (erythritol) is the best sweetener for Keto.

amother

Green

Sat, Jan 12 2019, 9:38 pm

OOTBubby wrote:

What brand is keto pure stevia?

My web searching seems to indicate that Swerve (erythritol) is the best sweetener for Keto.

You may be able to use erythritol- I can’t- my sugars go up, but not everyone.

I bought stevia at one of the kosher stores in BP
But, I know that some use this.
https://www.amazon.com/Organic.....psc=1

I only use sweetners for treats, which I don’t make often.
I don’t have a huge sweet tooth.
I like salty/savory. Chips, popcorn, are my downfall.

OOTBubby

Sat, Jan 12 2019, 9:41 pm

amother wrote:

I'll try the liquid Stevia that you've linked to. However, for baking you really need something powdered (I want to make meringues to help me get through Shabbos afternoons).

I just searched again and every site I've gone to does seem to indicate that Erythritol is best (they do warn about the filler agents in the bulk Stevia -- I am going to avoid that).

amother

Green

Sat, Jan 12 2019, 9:44 pm

OOTBubby wrote:

Buy a small bag of erythritol and see how it goes.

I bought the biggest, thinking I’ll use it, big mistake.
But maybe when my numbers improve I’ll be able to use it

You can get a cheap glucose meter and check

BTW- if you need powdered sugar, just put it in a coffe grinder

Chana Miriam S

Sat, Jan 12 2019, 11:26 pm

OOTBubby wrote:

Go NSNG. I sent you the PDF. Forget macros. Eat to satiety. Don’t overthink it.