Week One Weigh-In, Example Keto Food Diary & Easy Low Carb Recipe


 

We’re a full week into the Summer Low Carb Challenge and it’s time for the Week One Weigh-In today!

Keto SnacksYou can weigh in at the Week One Weigh-In in our private Facebook group, or leave a comment here on this post with your total number of pounds lost since we started on June 25th.

It’s never too late to join in! You can join us today if you haven’t already. New people join in every single day. πŸ˜‰

The challenge is FREE, just go to: 90DayLowCarbChallenge.com to get details & sign up.

The weekly weigh-ins are just for accountability, of course. The lifestyle change is the goal! ❤

You may notice great weight loss the first week or you may start off slow. You’ll discover there are many “holds” and fluctuations and even temporary gains on the scale as part of a VERY normal weight loss trend…

Just power through those!

Focus on feeling GREAT knowing you are eating healthy & getting in shape. Those are BIG achievements to celebrate. 💪🥦

To give you ideas & examples I’ll be sharing my low carb food diaries and MyFitnessPal logs with you here, along with recipes and motivation and easy exercises you can do (too). Plus open discussions about my own struggles.

I’ve been having quite a few physical AND mental struggles this summer actually, so stay tuned as I’ll share those with you along with the solutions I’ve come up with… and the results as they unfold!

In the meantime, here are my low carb meals yesterday (plus a great recipe!) and my MyFitnessPal food diary too so you can see a real life example:

My Low Carb Meals on Sunday

I started with just coffee then had a late breakfast so it was around 11:30am before I ate. I made a simple breakfast of cheesy eggs. This was 4 eggs and 2 ounces of cheese, scrambled in real butter, so it was a VERY filling meal.

I cube colby jack cheese off the block, measuring about half ounce per egg, melt a TBSP of real butter over medium heat in a non stick skillet, crack the eggs straight into the melted butter and scramble in the skillet, add the cubed cheese about halfway through and continue scrambling over medium heat. Easy! πŸ™‚

Simple Keto Meals for Easy Low Carb Living

Aaron was over yesterday and he LOVES my spinach bread for tasty low carb sandwiches, so I decided to bake up a batch for an easy lunch/dinner – which was probably around 4 or 5pm in the evening.

Keto Sandwich on Low Carb Spinach Bread

💚 Low Carb Spinach Biscuits Recipe 💚

These are gluten free too, and SO easy to make! 👉 I usually make half a batch for 6 (normal-sized) biscuits:

– 1/2 cup of almond meal/flour
– 1 tbsp melted butter
– 3oz finely shredded parmesan
– 1 large egg
– 1 tsp baking powder
– steamed/cooked/leftover spinach

I use a whole bag of Pictsweet Cut Leaf Steamables Spinach in a full recipe, half the bag in a half-batch recipe (above). I added garlic powder & Italian seasoning this time too.

Then just patty them out with your hands into evenly sized pieces of any shape, place them on parchment paper on a baking sheet, and bake at 350 degrees until done. I flip mine once to get them slightly browned on each side.

Low Carb Bread Recipe - Very Versatile and Easy To Make

📲 See this post for the recipe & a great dinner dish too! Enjoy

I had a “happy accident” with this staple recipe today, lol. I normally make a half batch (the recipe above) for 6 normal sized “biscuits” instead of 12 – a full batch.

That makes a low carb sandwich for me and 2 for Aaron (6 pieces). Yesterday I accidentally made a full batch into 6 biscuits… instead of 12.

They were HUGE 🤣 haha. OOPS ~ Whatta sammich!!

Aaron was happy lol.

Low Carb Spinanch Bread - Keto Recipe

I just had turkey slices and Duke’s mayo on mine, but obviously these would be great with a big juicy bacon cheeseburger between them as well. Or whatever your favorite sandwich!

Low Carb Sandwiches

It says “4 servings” of Spinach Biscuits in my MFP diary below because I accidentally doubled the recipe and made them HUGE lol. So it was two double servings, just FYI – one sandwich with two very large pieces of the spinach bread.;)

Sunday’s MyFitnessPal Food Diary

MyFitnessPal LCHF Food Diary with Keto Macros and Net Carbs

1491 Calories
16 Net Carbs
Protein: 79 grams
74% Fat, 22% Protein
Water: 40 ounces

How To Get Net Carbs In MyFitnessPal (Free)

You’ll notice that Protein is only 22% of my total daily calories, yet I had 79 grams of protein yesterday. The recommended daily amount of protein for women is 46 grams a day. So while I’m eating “high fat” I’m also getting *plenty* of protein.

This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explannation & illustration of proper macro ratios:

LCHF Keto Macro Tracking Made Simple

 

Keto Macros in MyFitnessPal

 

I couldn’t finish my whole sandwich in one sitting as the spinach bread is really filling, so I finished the rest of it later before I went to bed. πŸ˜‰

Like I said, I’ve been having some “summer struggles” with both mindset/motivation AND weight loss, so stay tuned for an update on that (blah, lol). I had to do some technical upgrades on my servers which kept me from being able to blog, so we have a lot of catching up to do!

How are things going with you lately?

Don’t forget to weigh in today…

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. If you missed my “price & value breakdown” on the new Keto Brownies and Keto Blondies you can click here to read it. Also: I got our discount extended, so enjoy the savings!

 

Printable Low Carb Meal Plans

Our Links & Coupon Codes for Discounts:

* 25% off 12-Week Low Carb Meal Plans
* Keto Krate FIVE2018
* ChocZero TravelingLowCarb
* Pili Nuts LOWCARBTRAVELER
* Ketologie TravelingLC
* Keto Kookie LOWCARBTRAVELER
* Legendary Foods LOWCARBTRAVELER

 

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

 



Netrition – The Internet’s Premier Nutrition Superstore!


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.

 

17 Responses to Week One Weigh-In, Example Keto Food Diary & Easy Low Carb Recipe

  1. Pamela Thompson says:

    148 lbs. A gain of 1 pound but I feel great from all the food changes and exercise.

    • Lynn Terry says:

      Hi Pamela πŸ™‚ Great to hear! Any idea why your scales are showing a gain? Just to be sure, did you weigh yourself first thing in the morning both times, or different times of day?

      • Pamela Thompson says:

        I believe I did start my beginning weight on a different day. I am going to do Mondays from here on out. Both weights were done during the same time. Also I love your simple recipes and the 80/20 ratio. It has made my life so much better and easy. I have been doing Keto since February. My starting weight was 159. I am very happy of the progress I have made. Thanks for all that you do. You are truly a blessing.

        • Lynn Terry says:

          You just want to make sure you weigh yourself first thing in the morning right after you pee. Any other time of day, even an hour later, is inaccurate as your weight fluctuates 5 pounds or more throughout a single day. πŸ˜‰

          11 pounds lost is a great start! Kudos! And yes, easy is GOOD. I love keeping it simple and knowing I’m always moving in the right direction – no matter how long that takes. πŸ™‚

  2. Kristina says:

    125 still. Increased energy. Feeling great!

    • Lynn Terry says:

      An increase in energy is a great result! What is your goal weight? And were you eating low carb already prior to the challenge starting last week?

      • Kristina says:

        My goal weight is any range from 120-125. I’m only 5’0 So 120’s is considered normal/ healthy weight for me. I have been low carb for sometime now. Really interested in keto for benefits blood sugar related. Thankfully I’m not diabetic but do experience unpleasant side effects when it comes to sugars. I’m also trying to exercise and tone (I have 3 kids) and have read keto/ low carb is amazing for beginning that journey..

        • Lynn Terry says:

          It really is. As for your weight, that last 10 pounds is the MOST challenging, so that would explain why you didn’t see a big difference the first week of the challenge – that plus you were already low carb.

          There are so many variations to “low carb” which can mean anything as high as “100 carbs a day” or less. Keto simply means VERY low carb: 20 net carbs max and 70% fat minimum.

          The high fat part of LCHF is the key to both energy AND weight loss with a keto diet. πŸ˜‰

  3. Kim Hansen says:

    I am getting frustrated. I have been using the app to keep track of what I eat. I have not had one chip, cookie, piece of bread etc… for 6 weeks. I have also been working out every morning for an hour at least and burning at least 700 calories daily. I am only losing about 1 lb per week. It seems as if everyone on all of these sites and people I follow on Instagram are losing so much more. Am I doing something wrong?
    Kim

    • Lynn Terry says:

      Hi Kim,

      Are you doing 20 net carbs max and 70% fat minimum – is that what you’re tracking, and doing consistently for the last six weeks?

      A pound a week is actually a really good rate of weight loss for me personally. Most people who are just starting out (like last week with the start of the challenge) were just coming off sugar/carbs and so they see a bigger loss the first week or so with such a huge lifestyle change.

      Since you are working out for a full hour every morning, you want to pay more attention to your body composition than your weight – as you’re burning fat and gaining muscle.

      I use a body composition scale, but you can also take body measurements as a means of tracking progress.

      That said, just knowing you’re getting in shape and eating healthy has to feel GREAT! The scales aside, do your clothes fit any differently or do you FEEL any different than you did before 6 weeks ago?

  4. Kristina says:

    1lb a week is healthy. I wouldn’t compare yourself to people on the internet or Instagram. It sounds like what you’re doing is exactly what you should be doing. I try to keep in mind it takes burning 3500 calories to lose 1 lb. That’s not an easy task especially after the initial water weight loss. Keep doing what you’re doing. You got this

    • Lynn Terry says:

      Good advice, Kristina πŸ™‚

      The great thing about a ketogenic low carb diet though is that you don’t have to be in a calorie deficit to lose weight – as there’s a science behind the way it works, to put your body in fat burning mode.

      I lost all of my weight just eating super low carb, with zero exercise. πŸ˜‰ I only started exercising when I got close to goal weight – just to tone up.

    • Kim Hansen says:

      Thank you for remind me of that! I am impatient sometimes.

      • Lynn Terry says:

        We all are. πŸ˜‰ It helps to get feedback and check in with others. We’re all tweaking & improving as we go! Here’s to another GREAT week ahead… *cheers*

  5. Pingback: Why I Gained Weight Eating Keto & What I’m Going To Do About It | Traveling Low Carb

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