3 Days of Low Carb Meals


 

Keto SnacksWe’re one week into the 2018 Low Carb Challenge already and it’s time to weigh-in!

It’s never too late to join us by the way, so feel free to jump in now if you haven’t already. 😉

You’ll find the Week One Weigh In at that link in the Facebook Challenge Group, or you can comment here on this post if you’re not participating in our Facebook group.

As usual I’ll share what I’ve been eating lately, so you can see my low carb meals and MyFitnessPal logs for ideas & examples.

I’ve been eating “quick & simple” lately because I’ve been super busy the last few days, but still staying under 20 net carbs with at least 70% fat which is exactly what you want to do.

My Low Carb Meals on Saturday

I skipped breakfast on Saturday and just had coffee with a girl friend. We were chatting away and before I knew it – it was lunchtime!:)

I had some leftover bacon, so I just scrambled 3 eggs real quick to go with that and called it breakfast – er, lunch. 🙂

Bacon and Eggs, Easy LCHF Breakfast

I had “breakfast” for dinner too.:) My favorite “low carb cereal” with pecan pieces, Daisy brand cottage cheese, strawberries & blueberries.

Low Carb, Gluten Free Food Options

There was one Low Carb Peanut Butter Cup left, so I ate that later in the evening – made with ChocZero Dipping Cups. ♥ So delicious!!

Keto Candy - Low Carb Peanut Butter Cup

My MyFitnessPal Diary for Saturday

MyFitnessPal Keto Food Diary with Net Carbs

How I Have MyFitnessPal Set Up with Net Carbs

 

My Low Carb Meals on Sunday

I got up super early on Sunday morning to do a quick hike at Lost Creek Falls before our week-long freeze broke that afternoon.

I grabbed my low carb breakfast on the way, right around sunrise: “3 sausage patties and 3 round fried eggs, please” from McDonald’s:

Low Carb Fast Food Breakfast

The hike was BEAUTIFUL with all the ice! 🙂

Here’s a photo of Lost Creek Falls on Sunday morning:

Lost Creek Falls

 

For lunch I made a “cookie sandwich” out of the Know Foods Low Carb Double Chocolate Cookie with cream cheese in the middle.

Know Better Cookies - Gluten Free, LCHF and Low Carb Cookies

These cookies are HUGE so I just sliced it in half with a sharp knife and then warmed it up a bit. 🙂

Dinner was just eggs: It’s three eggs scrambled in a TBSP of real butter with colby jack cheese, which I cubed off the block.

Cheesy Eggs - Easy Low Carb Meals

Later that night I had a quick snack of 1 TBSP of peanut butter and half a serving of macadamia nuts…

My MyFitnessPal Diary for Sunday

MyFitnessPal LCHF Food Diary with Net Carbs

 

My Low Carb Meals on Monday

Yesterday I made the Collage Protein Pancakes again, this time with cinnamon instead of blueberries. They’re made from the recipe on the Ketologie website using their Vanilla Keto Shake mix.

Keto Pancakes with LCHF Collagen Protein Low Carb Shake Mix

For lunch I had a “Chocolate Coffee Shake” mixing hot coffee with the Ketologie Keto Shake Mix for a hot drink instead of a cold shake.

That’s become my favorite meal replacement lately. 😉

For dinner I had some leftover Spinach Artichoke Dip from Applebee’s and I mixed an ounce of cream cheese in with it when I warmed it up, then ate it with Know Thins Low Carb Crackers:

Low Carb Crackers with Creamy Spinach Dip

My day came to 13 net carbs and 82% fat.

 

I got my January Keto Krate box on Saturday morning. 🙂

January Keto Krate

Below is another image to show you more of what’s in this month’s box.

They are shipping this same box next business day right now, so you can still get it if you sign up before they run out.;)

January 2018 Keto Krate Box

 

It was SO nice to get out for a hike again, even with the temperature well below freezing that morning. 🙂

I wanted to see the waterfall before it thawed out. It was totally worth it!! Here’s a quick video of Lost Creek Falls on my hike:

 

I’m feeling “food bored” lately, but between the ridiculously cold weather and my busy work schedule I just haven’t been out much the last few days… so I’ve been getting by with what I have on hand.

Fortunately it’s all been easy AND delicious, but I’m craving a big juicy ribeye or more loaded broccoli, or a grilled salmon caesar salad maybe. Hmm. It all sounds good! lol

How are things going with you?

Don’t forget to weigh-in here, or in your comment below…

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

 



Netrition – The Internet’s Premier Nutrition Superstore!


Low Carb Snack Box

 

Free Ketogenic Diet Cookbook

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.

 

18 Responses to 3 Days of Low Carb Meals

  1. Chung says:

    Hi Lynn, my husband lost 7.0 lbs and I lost 7.6 in our first week. We’ve really been strict. If we give a little at this stage, the diet is over. I’ve personally enjoyed being able to go to places (movie theater, chick-fil-a) that are temptations for me and say No! That’s actually done more for my mind than the weight loss.

    • Lynn Terry says:

      Hi Chung – kudos on the weight loss!! I totally get what you mean. It’s very empowering and really boosts your self confidence and motivation. 😉

      It’s THAT feeling that keeps me on track even more than losing or maintaining my weight. It’s SO much better than feeling disgusted or discouraged. 🙂 *cheers*

  2. Amy says:

    Thank you for doing this. I am getting recipes ready and my husband and I are starting this next week. My daughter will be back at college so it will be easier for meals for just us 2. Hope it helps since he has type 2 and needs to lose some weight. He is a carb lover so we are going to start slow but are loving all the ideas you are sharing.

    • Lynn Terry says:

      Welcome Amy – I’m glad you’re both joining in! 🙂

      I’m assuming with Type 2 Diabetes your husband’s doctor or nutritionist is working with him on his diet or has made recommendations, yes?

      Eating low carb is really simple, mostly meat & greens + healthy fats. If you have any questions along the way just let me know!

      • Amy says:

        i don’t think he really listened. He goes again next month so I am going to have him schedule another appointment with the nutritionist

  3. Dara sabathe says:

    Lynn,
    All is going well with me. I did my initial weigh in last tuesday so i know where i am on weight. I also did measurements, but i dont plan on weighing myself for a long time. I drove myself nuts last time with the scale, especially when i could feel like i lost inches. I really need to get my app set up like yours. I’m not good at technology so ill have to get the hubs to help. Thanks for setting up this challenge.

    • Lynn Terry says:

      I’m glad to hear things are going well, Dara! 🙂 I weigh first thing in the morning as part of my morning ritual (brush teeth, make coffee, etc lol) but I know some people step on the scale all day every day – or even once a day can become a sort of obsession that affects your mood.

      I simply note the number and go on with my day. But years ago I remember how it would set my mood for the day – I would either feel great, or it would tank me if I didn’t like the number. 😛

      It helped me a lot to realize it’s JUST a number, and not at all a true assessment of my overall health or my progress. Especially when I finally started exercising too, which is when I got a full body composition scale instead.

      It also helped when I stayed consistent for 6 full months and started noticing obvious trends to my weight loss. It’s not constant or linear, but rather drop / hold / hold / drop, etc. Which is all normal, as your body adjusts to each loss.

  4. Cecilia says:

    Dear Lynn,
    Thanks for your education and encouragement.
    I started the KETO diet 3days ago.
    But am confused with this write up from a Nutritionist.

    I’ll post it below for your comments.

    A nutritionist, Prof. Ngozi Nnam, on Tuesday advised people against the practice of a ketogenic diet, saying it could damage their kidneys.
    Nnam gave the advice in an interview with the News Agency of Nigeria in Ibadan, Oyo State.
    Wikipedia, the free encyclopaedia, says: “Ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children.
    “The diet forces the body to burn fats rather than carbohydrates.
    “Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function.”
    Nnam said: “The keto diet, as it is popularly called, is being adopted by a growing number of people.
    “There is no scientific basis to ascertain its effectiveness in promoting permanent weight loss.
    “What goes on in the body with the ketogenic diet is that with the normal diet, the body uses glucose derived from carbohydrate to generate energy for activities.
    “In the case of a ketogenic diet, you are switching from the use of glucose to the use of fats.
    “This means that you are going from what is natural to what is not natural and the body goes into starvation mode and the body switches to fat to stay alive and active.”
    According to Nnam, ketogenic diet alters the natural course of utilisation of biomolecule for energy just to stay active by replacing glucose with fat.
    She said: “While we don’t have reports on the long term effects of ketogenic diet on individuals because it is being newly embraced, it will take time before study can be done to ascertain the effects on individuals.
    “We are only used to seeing fast results such as weight loss, but we don’t consider the long-term effects on our body from a physiological and metabolic point of view.
    “We, however, know that the process of the body using fat to stay active and alive will result in too much pressure, which will be exerted on the kidney.
    “Kidney protein will be excreted in abnormal way and this is not good for the kidney.
    “This might pose a big challenge in the future and lead to eventual kidney damage.”
    Nnam urged people to seek the opinion of expert nutritionists in addressing weight problems and obesity.
    She said: “We need to make people aware about the risk of following random advice from anyone regarding our health and nutrition.
    “In matters of the body and health, there is no universal hat that fits all.
    “We must talk with a qualified nutritionist.

    • Lynn Terry says:

      Hi Cecilia 🙂

      Most of that is true. And I also agree that you should work with your doctor or a nutritionist on any major lifestyle change or diet.

      But a “keto diet” is basically just the original Atkins diet which started back in the 1970’s – so it’s not a new trend. Since the “New Atkins” a keto diet is their Phase One or Atkins 20 phase. So it’s been around for awhile. It was actually first popularized in the 1920’s.

      As for what he said about the kidneys, I’ll have to do more research on that. I am not a doctor or a scientist. I do know that eating “high protein” is hard on the kidneys, but that’s not part of the keto diet.

      Although we easily get the recommended amount of daily protein, it’s to be at 25% or less of your total daily calories – which you can see in my own food diaries above.

  5. Carol White says:

    Thanks Lynn for all the recipes and help. I have reached my goal but would still like to read all of your posts. How many carbs do you suggest to maintain a goal weight? I have another success story. My 51 yr old diabetic son let his glucose get out of hand. He was losing weight and didn’t need to and looking bad in general. Found out his glucose was 434. I told him to eat low carb. After four days his glucose has dropped to 154. He can’t afford to lose weight as he is already thin. Any suggestions for him to eat low carb and maybe gain weight? This is proof for all the low carb critics that this WOE does work and not just for weight loss. Look forward to hearing from you. Thanks again

    • Lynn Terry says:

      Hi Carol 🙂

      For maintenance, I personally stay on a ketogenic low carb diet (20-30 net carbs max, 70% healthy fats minimum) to stay out of chronic pain and enjoy high energy and no inflammation.

      Some people test 5-10 carb increases per week until they find their maintenance level, adding in only good carbs – more green vegetables, more berries, etc.

      As for your son, I’m so glad he got his glucose down! I assume he’s working with a doctor on that? I am not qualified to give medical advice as you know. But I would suggest he do low carb and enjoy plenty of healthy fats: real butter, avocado, real cheese, pecans and other nuts / nut butters, chicken thighs with the skin on (great baked crisp!), etc. And of course exercise and adding muscle weight is ideal for anyone that is lean and has a hard time gaining weight.

  6. Dianna says:

    Two unrelated questions… just what is the maximum recommended grams of protein that is healthy and not damaging to kidneys and you mentioned the “KNOW” brand of low-carb crackers in your menu but I don’t remember you reviewing those…I know you like the cookies but what about these crackers?

  7. Cecilia says:

    Hi Lynn,
    Pls u don’t need to post my comments/ reply here.
    U just inbox me privately.
    My question isn’t for public consumption. But to get educated, okay?

  8. Cecilia says:

    Dear Lynn,
    Sorry for d initial comments. I realized u are quite in order so dt others can gain from your reply to me as am gaining from theirs.

    Your answer to Dianna on d amount dt cud coz liver damage will also be of help.

    By d way, is it d weight of the raw or the cooked meat/ protein dt shud be recorded?

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