5-Day Low Carb Food Diary (Easy LCHF Meals)


 

In my last Low Carb Food Diary I mentioned I hadn’t been feeling all that well. You can also see 3 full days of low carb meals there.

Keto SnacksI’m finally feeling better, and ready to get back out for my next BIG hiking adventure! 🙂

Speaking of, someone said (regarding my weight loss success) in this week’s Low Carb Class: “but you have a very active lifestyle.”

That’s not actually true. 😳

It was two weeks ago today since my last hike, and I honestly have not exercised at all since then – in two full weeks. In fact, I’ve hardly moved lol. I’m pretty sure my poor Fitbit thinks I died. 😛

I lost ALL of my weight JUST eating low carb.

I only started exercising in the last couple of years to tone up and start building muscle weight, because I wasn’t happy with the body I found under all that fat I lost. 😉 Truth: I wish I had started exercising sooner!

I don’t know what’s been wrong with me, by the way. Allergies for sure, a ridiculous heat wave here in TN hasn’t helped, and maybe a little depressed & stressed or something. The insomnia has been the worst! That and chills/hot/cold.

I did have a tick bite a few weeks ago, so I thought maybe it was side effects from that, but I don’t have any major symptoms – just a lot of little annoying ones. 🙄

I have an appointment with my doc next week for some testing though, just to be on the safe side. 😉

Anyway I feel tons better, perked up, and even sleeping more solid now. 🙂 Yay!

I thought we’d catch up real quick with a photo tour of the EASY low carb meals I’ve been eating since my last Food Diary here…

Here’s what I ate on Friday

I made a quick breakfast out of some of the low carb foods in my July Keto Krate box. I had the FatSnax Cookies with cream cheese between them (yum!) and the Keto Brownie:

FatSnax and a Keto Brownie - Low Carb Snack Foods

For lunch I decided to cook, but you know me: it was definitely NOT fancy. 🙂

I threw together a few things I found around the kitchen and put it all in the oven together on a baking sheet:

Easy One-Dish Low Carb Cooking

I used the Free MyFitnessPal Recipe Calculator to figure out how to log it, because it made enough for THREE servings:

MyFitnessPal Recipe Calculator

It was a whole bag of frozen broccoli florets, two servings of Tyson Grilled & Ready Chicken Breast Strips, 2 servings of Spicy Chili Pili Nuts, shredded cheddar over the top, and I used the Primal Kitchen Greek Avocado Oil Vinaigrette over all of it.

It turned out pretty good!

Easy Low Carb Bake: Chicken & Broccoli

Later I had the Chocolate Quest Cereal Bar that also came in the July Keto Krate box, plus some mozzarella string cheese.

New Quest Cereal Bar, Chocolate

This is the 3rd Quest Cereal Bar I’ve had now, and I really love the taste & texture – much better than the traditional Quest Bars. 🙂

Quest Cereal Bar Texture

I ended up with 22 net carbs for the day, and 74% fat:

MyFitnessPal Low Carb Food Diary

 

Here’s what I ate on Saturday

I had my favorite “LCHF Cereal” with 1/2 cup pecan pieces, 1/4 Daisy brand cottage cheese, 4 small diced strawberries and 18 grams of blueberries.

Low Carb Cereal with great LCHF Macros - Real Food, Gluten Free

For lunch I heated up the leftover chicken & broccoli w/pili nuts I made the day before, and added cream cheese to make it more like a creamy casserole.

Low Carb Chicken Broccoli Casserole

For dinner I ate the 3rd (and last) serving of that, this time with two fried eggs on top:

Easy LCHF Dinner for One

It really stinks when you’re cooking for one and you end up having to eat something for three straight meals. :p lol – One of several reasons I don’t care to do much cooking!

I logged 22 net carbs and 80% fat for the day:

MyFitnessPal LCHF Food Diary with Net Carbs Column

 

Here’s what I ate on Sunday

I missed breakfast, or just had coffee I guess, then around lunchtime I had eggs: Four eggs scrambled in real butter with colby jack cheese.

LCHF Meal - 4 eggs scrambled in real butter with colby jack cheese

I went out to dinner with Aaron that night 🙂 and the sky was BEAUTIFUL on the way to the city. This photo doesn’t do it justice, there were sun rays flying everywhere!:)

Beautiful Sky

I decided to finally have my “sushi meal” that I’ve been wanting, which was perfect timing because Aaron loves sushi too.

Obviously that’s way outside my “keto macros” since sushi includes rice… but at least it’s “real food” and a healthy higher carb meal. 😉

Date Night

I wasn’t sure how to log the two sushi rolls I ate, but I figure I got pretty close (below). I still kept it fairly low carb – and as always, I still logged it! 🙂

 

Here’s what I ate on Monday

I got back to my usual meals & macros the next morning, starting with my favorite “low carb cereal.”

LCHF Cereal

For lunch I had eggs, another common “staple” meal for me:

A LCHF Staple: Cheesy Eggs

Later that night I made a delicious LCHF meal out of the Raw Cacao Pili Nuts dipped in cream cheese & peanut butter. 🙂

LCHF Treat - Hunter Gatherer Raw Cacao Pili Nuts

These chocolate Pili Nuts are AMAZING. 🙂 While the Spicy Chili is still my favorite flavor, the Raw Cacao is a huge soft nut FULL of great cocoa flavor!!

Chocolate Pili Nuts - Healthy LCHF Treat

I had 19 net carbs and 82% fat for the day:

MyFitnessPal Net Carbs Food Diary - LCHF, Keto, Low Carb

 

Here’s what I ate on Tuesday

I had a super busy morning. My housekeeper was in my kitchen, and I had errands to run, so I just grabbed some sausage & eggs from McDonald’s while I was out getting things done:

LCHF Fast Food from McDonald's

I just said, “5 sausage patties and 5 round fried eggs please.” 🙂

And no, I did NOT eat all of that for one meal. 😛 I had 2 of each for breakfast – and the other three for dinner. Except I couldn’t finish it all, but I never fixed my MFP log…

Anyway, I also had a serving (30 grams) of pecan halves around mid morning as a quick LCHF snack. I prefer to weigh instead of measure, to make sure my serving is accurate. I use the Ozeri Kitchen Scale which is inexpensive & super convenient!

Ozeri Kitchen Scale

Second only to my coffee pot, that scale is the most-used gadget in my kitchen! 😉

Pecans are such an easy go-to snack, a real food and very good LCHF macros, plus you can eat them anywhere: in the car, at your desk, on a hike – you name it!

Raw Pecan Halves, great LCHF Snack on a Low Carb Diet

For lunch I had my favorite “cereal” again:

Low Carb Cereal (Real Food) - Very LCHF and Gluten Free

Like I said, I didn’t finish ALL of the sausage & eggs for dinner – but I forgot to update my food diary. It’s still pretty close minus a carb and a few calories, but it logged at 20 net carbs and 81% fat:

MyFitnessPal Net Carbs Food Diary - LCHF

 

I was catching up with my girl friend in Canada about our fitness goals (and our serious slacking lately! lol) and it has me INSPIRED to get back to my strength training at home, and hiking at least twice a week like I used to.

I’m anxious for another FUN solo hike, so I may take off and do that tomorrow.

Some people have expressed concern over me hiking alone, but I have to say: being alone and totally unplugged, deep in the woods ENJOYING nature just does my soul good! 😉

Do I regret my higher carb meal?

Not at all. I made a deliberate choice to go out for sushi, because it’s “real food” and a healthy higher carb meal for a “splurge.” I think I still kept it at or around 100 carbs for the day, so that’s really not bad.

AND… I did not use that as an excuse to totally go off the rails. I simply enjoyed the meal I wanted, and got right back to my keto macros. 😉

How are things going with you?

I would love to hear what you’re eating, how your weight loss journey is going, anything you’re struggling with – and of course any questions you have about eating low carb…

Leave a comment & let’s chat.;)

Oh – and our next Low Carb Class will be on Saturday.

Plan to tune in live, because we’re going to talk about Weight Loss Motivation Tricks to help you GET and STAY on track!

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. They’ll be shipping the August Keto Krate soon! They have been selling out FAST lately, so go ahead and sign up now if you want to make sure you get one this time. 😉

 

instagram low carb @lowcarbtraveler @lowcarbtraveler pinterest low carb

 



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Low Carb Snack Box


 

About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
This entry was posted in Low Carb Daily Journals. Bookmark the permalink.

 

25 Responses to 5-Day Low Carb Food Diary (Easy LCHF Meals)

  1. Kathy bolen says:

    I am really struggling trying to lose weight i have been bouncing back and forth between 236 and 239 for last 3 weeks and cannot seem to get past that. I am frustrated i really want a o break through this and get back on tge down hill side. Any suggestions??

    • Lynn Terry says:

      Hi Kathy 🙂 I assume you’re tracking your macros, and doing 20 net carbs max, 70% fat minimum consistently? If so, my advice would be to cut out any processed foods (bars/shakes/products) and even processed meats first. Go super simple: meat & greens + healthy fats.

      The 3IMAX method for 2 weeks is a great stall breaker! See: http://www.travelinglowcarb.com/6064/3-ingredients-rule/

      If all else fails, start removing one item at a time to see what your culprit is, starting with: nuts, cheese, cream cheese.

  2. kaye saunders says:

    Watched my first class with you last night, very inspiring. After about four months of slacking I’m ready to get back to pure keto – ordered my first keto crate just now! Thanks for your work.

    • Lynn Terry says:

      That really makes my day, Kaye. 🙂 I’m so glad you enjoyed the classes! Saturday’s class should be the BEST of all three.;) And you’ll LOVE the Keto Krate boxes! Those really help me mix things up and stay on track.

      Here’s to no slacking, daily tracking, and GREAT results! 🙂 *cheers*

  3. joan delise says:

    Hi Lynn,
    Hope you feel better soon. The hot weather you have been having in Tennessee sure doesn’t help. I enjoyed your webinar on tracking yesterday .I had to watch it later as I was out. I have a question. How do you get those percentages to show up on macros? They are in green on MFP. Thank You !

  4. Sherry Smith says:

    Hi Lynn, enjoyed the webinar yesterday. I wanted to tell you, I needed to hear about the sushi, I feel restricted by low carb at times, because I think there is never a cheat, it will through you out of ketosis. However I agree, when we really want something and nothing else will do, it is ok. It needs to be the exception though and not the rulethanks for all you do
    Sherry Smith

    • Lynn Terry says:

      Hi Sherry 🙂 I think it really helps (me) to KNOW that I do allow myself to have anything I want – anytime. Then it becomes MY choice. And that’s how it really is. There’s nothing you cannot have. It’s always your choice! I simply say: Would I rather have that, or would I rather feel lean & good? The latter almost ALWAYS wins. 🙂

      That took me awhile. First I stayed consistent – no matter what I felt, and no matter what the scale said – for months. After that I hardly even wanted anything off plan, and when I thought I might… it didn’t appeal ENOUGH to truly tempt me.

      So that’s what worked for me as a great starting point: commit to 90 days of consistency. Then after that, make each choice a deliberate and personal choice, based on what you most want at that time.

      I do find now that anything I tend to “want” … is still healthy, real food. 🙂 Which is a HUGE shift for me. My body is naturally craving a more healthy lifestyle, because that’s what I’ve gotten it used to. 😉

  5. Julie says:

    Lazy tip: if you line your aluminum foil with parchment paper, nothing sticks. No clean up, huzzah! I pretty much cook everything this way now.

  6. Kimberly says:

    Down 13 lbs and 13.5 inches in 3 months! So excited for this journey. Thank you for your inspiration.

  7. Michele says:

    When I want a splurge meal, sushi is the way I go, too. Besides, since this is a lifestyle and I’m in it for the long haul, having a high carb meal once in a while is really the only sustainable way for me to live. A sushi tip I heard about just in time for last week’s sushi dinner, for when you want to stay on your macros – naruto rolls, no rice, the one I had was spicy tuna and avocado wrapped in thin cucumber slices. Delicious! Who knew there was such a thing?!

    • Lynn Terry says:

      I agree, Michelle. 🙂 And great tip! That does sound delicious, and I am definitely going to try that! I think Amy mentioned it below too. Yum!

      The first thing we had was low carb, a salmon tar tar appetizer with spicy mayo on super fresh & crisp cucumber strips – and it was SO delicious! I’m going to have to do more research & thinking, and come up with a “keto sushi menu” to try & share. 🙂

  8. Amy says:

    I haven’t written in a long time but…you had me at SUSHI 🙂 I have been craving sushi for months and just waiting for the right time for that splurge. I was actually about the have it the other day but the restaurant was closed! I thought I’d ask for one roll “nurato” style and one normal to keep the carbs down, if the restaurant made them that way for me. I have cut out nuts completely hoping that it would help the scales start to go downwards…they just keep fluctuating up and down around 3 lbs and it’s driving me crazy. But I know without a doubt that I’m healthier all around and that scale can’t tell me otherwise. I started training for a 5k back in April and noticed that my weight went up a bit and ever since I’ve been trying to keep up w/ my exercising (still jogging/walking/work out dvds at home/hiking/canoeing) my weight doesn’t want to go down at all. Oh how I want to just hit 140…and stay there! 144.2 has been my lowest through this journey. I’m the girl that always posts about drinking being my problem…and it still is! Could I just give it up I would see the scale move…just can’t seem to do that which is LAME. Thanks for always being honest w/ us and always being amazing. Wish I could head to TN to have a great hike w/ you! I’m going to Washington state to visit a friend in a month and if I hadn’t started eating healthy and working out I would have been in for some trouble! We will be hiking a lot and backpacking and I couldn’t be more excited 🙂 Cheers, dear Lynn. Thank you for all you do for all of us! <3 Amy from Wisconsin

    • Lynn Terry says:

      Hi Amy! It’s SO great to hear from you. 🙂

      Here’s my advice: Forget the 140. It’s a number, and not even an accurate one. I did that to myself for SO long – thinking the number was the goal. I am now 10 pounds heavier than I was in December, about the same weight I was a year ago this month, but cannot wear any of the same clothes – because I am SO much LEANER.

      You are working out. You are naturally going to GAIN muscle weight. So instead of a number on the scale, go for: healthy, strong, lean & happy! 🙂

      I’m finding that helps me so much, mindset wise. Because I’m sick of “dieting” and tired of letting the scales determine my mood for the day. Screw that! I know (KNOW) that eating low carb and staying active is GOOD for me – I am living a healthier lifestyle than I ever have. So I’m just keeping on and letting my body (allowing! my body) to adjust as I go on it’s own terms, and it’s own timeline.

      We have to just let go of the food guilt, or alcohol guilt 🙂 , the numbers and the scales, all of that – and just relax into the healthier lifestyle and happier person we REALLY want to be – and just BE that person. Your body will follow suit. 😉 It has no choice!

      • Amy says:

        I know better than listening to the scale. I put it away on myself a couple days ago but then got it back out because I was feeling so lean and good. It’s so strange, I know that I look leaner and healthier, which is the ultimate goal for sure…but some of my clothes are still fitting somewhat the same. I think it’s these darn hips lol….cuz if I think about it things fit the waist area but baggy in the legs and booty. Damn the scale lol. 🙂 And you’re so right. The guilt trip is not helping me. I live a good life, I get out and active, I am always trying to improve…screw the way I think things or myself needs to be…I have to go w/ the flow and be flexible to what WORKS for me. I feel better than I have probably ever felt…that is all that matters!! THANKS LYNN! Have a great night.

      • Amy says:

        Hey, also I was wondering if you’ve tried any of the Spiked Seltzers that have become popular? I’ve had Truly, Whiteclaw and now I found Smirnoff and that one only has 1 gram of carbs per can! Awesome! Easy for boating or anything outdoors where you can’t have glass 🙂 You’re welcome!

        • Lynn Terry says:

          I haven’t tried those yet, I’ll look for them! 🙂

          And yes – “I feel better than I have probably ever felt” – when you said that above, THAT is the true goal! It’s the reason most of us want to lose weight in the first place: because we’re unhappy with how we FEEL. 😉

          Just keep on keeping on, and relax into your healthy lifestyle, and ENJOY it! Letting go of the “stress of dieting” was such a GREAT shift for me!!

  9. Stacie says:

    I love checking out your meals. They give me a lot of good ideas of ways to mix things up. I just love your whole attitude about meals, this WOE, etc. I’m on round three of trying to stick to the plan and feeling really committed this time, so of course the weight is not coming off very quickly! But I’m going to be patient. I’ve experimented with this WOE on and off for about a year now and prefer it to any other food plan. Thank you for sharing!

    • Lynn Terry says:

      Thank you, Stacie – I’m really glad it’s helpful! 🙂 Don’t worry about how long it takes, or stress over those normal holds & fluctuations. It took me FOREVER to get where I am now… for a variety of crazy reasons, lol – but it was SO worth it. I’m glad I stuck it out, because I feel better than I ever have!! 😉 *cheers*

  10. Kathy D says:

    Newbie to your site, Lynn, but old timer with the low carb woe. Haven’t really been paying much attention, on auto pilot, and just holding steady. Big surprise! When I started journaling in My Fitness Pal I got smacked bigtime. Not eating enough. Not enough fat by a long shot. Even my protein wasn’t where it should be. A little overwhelmed right now, but I’ll go back to super simple and work things out. The newer emphasis on healthy fat has caused some grief as I always just “assumed” (and you know what that means) I was getting plenty. The userscript addon to My Fitness Pal is worth 1000 words! 🙂 My sneaky grocer changed their cream cheese mfg. along with added carbs without notifying me. What nerve! Looking forward to the weight loss that I know I can expect and joining in on the fun. Really appreciating all the tips, easy meals and comments.

    • Lynn Terry says:

      Hi Kathy 🙂 Welcome!!

      I was the same way, and tracking was a HUGE eye opener for me on why I was stalling – or hardly losing any weight anymore. Kudos for taking control of your health & macros! I’m so glad you’re enjoying that plugin – it’s a real save. 😉 *cheers*

  11. Dawn R says:

    I adore sushi. I’ve been getting my fix lately by splurging on Poke (pronounced like ‘poke you with a stick’ not like the game) bowls. My local grocery store sells them at the sushi counter and I ask them to make me one without the rice, just with extra greens. They just added ones with zucchini spirals instead of the rice too, and OMG it’s so perfect!

    When I’m at a restaurant, I ask for sashimi instead. It’s not the same, but it’s still super yummy and curbs the sushi cravings. I’ll have to keep Michele’s idea in mind and ask for Naturo rolls. I didn’t know I could do that!

    I’ve also made my own sushi at home using store bought nori, smoked salmon (because the salmon at the fish counter isn’t sushi grade, ask though because I found out my fish counter has sushi grade tuna in the freezer), and cream cheese. So delicious!

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