3 28 2021

What I ate today:

10:30am

shredded cabbage, two eggs, salt, pepper, cheese, small handful fried in toasted sesame seed oil

two slices bacon

keto cereal: 1 Tbsp chia seeds, 4 chopped pecans, 5 chopped almonds, apple pie spice, 3 Tbsp hemp hearts, heavy cream

2:30pm

keto lasagna: layer of keto marinara sauce, layer of pre-cooked asparagus and fresh baby spinach, layer of ricotta, 1 egg, basil, onion, cheese

served with a side of Swedish meatballs and Sriracha

03 27 2021

Lately, I have been shifting my eating habits to as close to a 20:4 as I can stand. This is where I fast 20 hours and eat 4. Understanding that I am living the last year of my thirties has been a sort of slowing down to meet the reality that my body is an older one, and I need to match my pace, as far as my slowing metabolism goes. Each day I will eat:

8:00am

keto cereal: 3 Tbsp hemp hearts, five chopped almonds, five chopped pecans, 1 Tbsp chia seeds, heavy cream

coffee with 1 big scoop Coconut Vanilla MCT Oil Powder and heavy cream

1:30pm

sautéed chicken thighs with keto Thai curry sauce, cauliflower rice, and mushrooms w 2 Tbsp sour cream

3:30pm

keto chocolate chip muffin topped with peanut butter

I baked chocolate chip muffins the other day before making breakfast using this recipe.

INGREDIENTS

  • 2 1/2 Cups keto wheat flour
  • 1 teaspoon Baking soda
  • 1/4 teaspoon Kosher salt
  • 1/2 Cup Swerve granulated sugar
  • 3 Large eggs, beaten
  • 8 ounces Greek Yogurt
  • 2 teaspoons Vanilla Extract
  • 1 cup dark chocolate chips sugar free

INSTRUCTIONS

  • Pre-heat the oven to 400F and line a 12 cup muffin pan with liners. 
  • Spray the inside of the liners with cooking spray. 
  • In a large mixing bowl, combine the almond flour, baking soda, salt and sweetener. 
  • Now add in the beaten eggs, greek yogurt and vanilla extract. 
  • Finally, fold in the chocolate chips. 
  • Scoop the batter into the muffin cups evenly using a scoop. 
  • Bake in the oven for 20 minutes or until a toothpick comes out clean. 

What I enjoyed about this recipe was I used keto wheat flour, although the original ingredient called for almond flour. I do not like using almond flour, as it does not stick together well and crumbles, but the wheat keto flour is as close to non-keto flour as I think I am going to get. The consistency reminds me of a scone. I think if I make this muffin again, I’ll add chopped pecans and a Tbsp chia seeds.

03/07/2021

I’ve been on keto for the past few weeks.

I eat between 8:30am-4:00pm. Here is what I ate today:

Breakfast

three scrambled eggs w asiago, parmesan, cheddar grated cheese

half an avocado

small breakfast sausage patty

cup coffee w heavy cream and 1 scoop grass fed coconut vanilla MCT powder

Lunch

two cheese wrap tacos

Folios cheese wraps

ground beef

sour cream

grated cheese

iceberg lettuce

green onion

white onion

salsa

Dinner

keto creamed spinach

4 oz salmon filet

Carbs: = 37.5 grams of carbs per day
Protein: = 75 grams of protein per day
Fat: = 117 grams of fat per day
Based on a 1500 calorie per day diet, standard keto macros
Today’s totals in grams
calories: 1550 net carbs: 14 fat 117 protein 97