Low Carbing Through A Cold / Flu


Keto SnacksA week ago today I got hit with the flu or a head cold or whatever.

Totally out of the blue I had a burning sore throat and swollen lymph nodes, and woke up the next morning… SICK.

It has been a miserable week, to say the least. πŸ™„ πŸ˜›

Apologies for going quiet on you! Honestly I haven’t been able to get much done at all this week.

I do feel a bit better today though, so I thought I’d share some of the low carb meals that got me through while I’ve been sick.

Slim (my great dane) has been keeping me good company, by the way. πŸ˜‰

Low Carb Survival with a Winter Cold / Flu

I’ve been eating simple, which isn’t anything unusual for me. But being sick doesn’t make for a great appetite either, so smaller simple meals and foods throughout the day as I felt like eating – that was the key.

Fortunately I had several Atkins Shakes leftover from the Low Carb Ice Cream Bites recipe I did for them, and those were GREAT.

They were convenient of course – and very cold and soothing on my sore throat, plus something quick & easy to take Advil with (vs an empty stomach).

Atkins Shakes

Being sick is bad enough but there’s also the cold meds, cough syrup, antibiotics, steroid shot, not sleeping well, yada yada yada – that just leave you tired, unfocused, and feeling ICKY all over.

Simple meals and bland foods and “easy stuff” helped.

Plus lots of water, plenty of “taking it easy” and just riding it out.

It was the perfect time to try out the Ketologie Roast Chicken Bone Broth though, which I did – and really enjoyed! πŸ™‚

Instant Bone Broth

It has GREAT ingredients, it’s very low carb, and so rich & soothing – especially if you add a TBSP of real butter and drink it steaming hot out of a mug. πŸ™‚ Yum!

Another simple low carb meal I had this week was Tuna Salad (just tuna, mayo, mustard & dill relish) with low carb crackers and slices of colby jack cheese:

Low Carb Snack Plate

These are the Know Foods Thins and they are the best low carb crackers I’ve ever tried. They’re gluten free as well.

A couple of times when I had ZERO appetite but needed some food on my stomach I had those as “peanut butter & crackers” which was great to snack on.

Best Low Carb Crackers

I attempted a low carb oatmeal using the AdaptMeal that came in a Keto Krate last May, but it was awful. It wasn’t horrible, it just wasn’t good. (I ate it anyway.)

It sounded good though. I used a Vanilla Atkins Shake instead of heavy cream because I was going for “Vanilla, Blueberry, Pecan Oatmeal.” Good intentions.;)

Adapt Meal (Yuck!)

I made a cookie recipe with that AdaptMeal once and those had a chalky aftertaste, which is what I found with the oatmeal. It tastes good, the texture is just weird.

I threw the rest of it away. πŸ˜›

Other easy meals included some of my usual staples, like cheesy eggs.

It’s 4 eggs scrambled in real butter with colby jack cheese – which I had to make two meals of this week:

Best Scrambled Eggs

And of course my favorite “low carb cereal” with pecans, diced berries and Daisy Brand cottage cheese:

Simple Low Carb Foods

I did go out one night this week. Aaron took me to Applebee’s because I was craving salmon and greens. I got the grilled salmon (no glaze) which comes on a bed of sauteed spinach with broccoli on the side.

Low Carb Dinner at Applebees

As my second site item I asked for a side caesar salad with cucumber instead of croutons. The side salad was HUGE (on a full dinner plate). πŸ™‚

Caesar Side Salad - Applebees Low Carb Sides

I only ate the salmon and the caesar salad, and brought the greens home with me to enjoy the next day.

I liked the Instant Keto Broth so much that I decided to use my leftover green veggies to make a nice bowl of soup.

I made a huge bowl so I could make two meals out of it. I added a TBSP of butter and the sauteed spinach, and had a few low carb breadsticks with it.

Ketologie Instant Bone Broth

Then I decided to dice up the broccoli and add it in as well. πŸ™‚

Keto Soup - Roast Chicken Bone Broth with Broccoli and Spinach

The broth has been such a nice comfort food this week!

I mentioned in my last post that I had three full boxes of low carb foods to review, so I snacked on some of the things out of those boxes as well.

Like the Organic Carrot Spice Cake by Nush Foods (3 net carbs), topped with cream cheese:

Organic, Gluten Free, Low Carb Nush Cakes

And the Fattbar, which was surprisingly good. I’ll have to look those up and find the best place to get them (the best price) and see what other flavors they have.

Fattbar - Keto Friendly Low Carb Bars

Last night Aaron brought me my favorite salad from the local BBQ place. It’s called a “Pigs in the Garden Salad” and it’s fresh spring greens topped with pulled pork and bacon. πŸ™‚

Low Carb BBQ Take-out : Pigs in the Garden Salad

I ate about half of that, and had the other half for lunch today.

I’ve been sticking my LCHF Macros (20 net carbs max, 70% fat minimum) consistently all week, even while sick.

Here’s yesterday’s MyFitnessPal diary for example:

MyFitnessPal LCHF Food Diary with Net Carbs


I was skeptical about “instant bone broth” but Ketologie really impressed me with their Chocolate Keto Shake – and the Roast Chicken Bone Broth was GREAT too. And so convenient!!

Keto Broth


It’ll be a few days yet before I’m back to my usual self, I’m sure. I’m still congested and just letting this run it’s course. I did see my doctor on Tuesday and he gave me a steroid shot and round of antibiotics, and orders to drink water & rest.

I mentioned I finished that salad for lunch today, and for dinner tonight I made buttery blueberry crepes out of eggs and cream cheese. Here’s the original crepes recipe. I just didn’t use pecans tonight.

How are things going with you?

Hopefully better than they are with me, lol…

Leave a comment and let’s catch up! πŸ™‚

Lynn Terry,
aka @LowCarbTraveler


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Low Carb Snack Box


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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
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7 Responses to Low Carbing Through A Cold / Flu

  1. Susanne Swisher says:

    Have you ever added a Starbucks Via to your Atkins shake? Add it, shake it up, and pour it over ice! or, even better, blend it up with that ice to make a frappuccino! It adds 5 calories, 0 carbs, 0 additional fat, although if you wanted you could add some MCT oil to get that healthy fat in there.

  2. Susanne Swisher says:

    I really like the Premier Protein Shakes, Chocolate or Vanilla,
    1 11 oz shake has 160 calories, 3 g total fat, 2 net carbs, and 30 g protein. Add that Starbucks Via and 1/2 c ice, and blend it. Wowza!

    • Lynn Terry says:

      Great ideas, Susanne! πŸ™‚

      It turned FREEZING cold (literally, lol – wind chills below freezing) and I’m sticking to HOT drinks this week to stay warm πŸ™‚ but I’ve actually been trying some new “hot coffee shakes” this week that have been delicious and creamy!;)

      I love your ideas though and am saving those for when it warms back up. πŸ™‚

  3. Anne Clinton says:

    Hi Lynn,

    My mom had the flu this week too. Since I’m a teacher I’ve been off from work this week and just got my period. I usually don’t get it from serval months to a year at a time but when I do I’m a hurgry/hormonel/mad woman!

    For breakfast I had 3eggs, 3 bacon strips and one whole avocado. I just cut in half and ate it with a spoon like a melon.

    For lunch I did my β€œdrive through grocery shopping” (an idea from your blog) at Burger King. I had one whopper patty that I wrapped in lettuce and topped cheese, pickles and onion when I got home. I also had one hotdog link one the side with some mustard.

    Dinner was another plain whopper patty with cheese mayo and lettuce wrap.

    After dinner sack was some pecans and 90% dark chocolate.

    * I prefer dark chocolate over sugarfree. It’s only 3.5 carbs per half an ounce.

    In total I had 1640 calories, 10net carbs, 74% fat.

    My carbs were lower then usual but that could be because I didn’t have any veggies. Unless you include 2 leaves of lettuce for wrapping πŸ˜‰

    • Lynn Terry says:

      Sounds like you had a GREAT food day with ideal macros, even while not at your best. πŸ˜‰ Way to go for staying on track through that, especially on your week off and your “week OF”. πŸ™‚ Kudos!!

      That breakfast sounds delicious, btw. I haven’t had avocado in awhile and I’ve been missing it lately. πŸ™‚

      • Anne Clinton says:

        Avocados are my go to when I need to fill up. Sometimes I make them into stuffed tuna melts! Great for a quick lunch or dinner.

        Cut one avocado in half and stuff each half with tuna salad and top with cheddar cheese. I then place both half’s on a plate and microwave them for 20secs to melt the cheese. You could also do it in the oven. I just prefer the microwave.

        Each half is a serving, 300 cal and 2-3 net carbs.

  4. Pingback: Keeping It Simple: Low Carb Meal Ideas | Low Carb Diet Tips for Busy People

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