This “fast frittata” was delicious, and super easy to make!
I call it a “skillet quiche” 🍳 or a scrambled omelet. 😉
You can probably tell by the shape that it’s half the skillet. I made one large one then halved it into two servings. This is what my daughter and I had for our main meal today:
For a single serving (mine, above): 40 grams of diced onions fried in butter, add in half a serving (40 grams) of frozen Pictsweet Farms brand cutleaf spinach to the pan and let it thaw & saute with the onions, add 4 eggs and 2 tbsp of pimento cheese and scramble it all together. I topped mine with 28 grams of shredded cheddar and 2 tbsp of Daisy brand sour cream.
My plate came out to 7 net carbs, but almost half of that is the onions (you could use less or skip those), and this was my “main meal” for the day.
I used double those ingredients to make two plates, and split the skillet with my daughter.
What’s great about this “recipe” is that it can be made into egg muffins using a silicone muffin pan for meal prep, it can be baked as a crustless quiche, it can be made into an omelet – and of course you can use any combination of low carb ingredients you prefer.
It’s such an easy meal to mix up into unlimited variations!
Monday Weigh-In ✨ How Did Your Week Go?
If you’re not on Facebook, or you prefer not to post there, you can comment here on this post (below) – and follow along here instead.
I mentioned in yesterday’s note: Real Life Keto (With Chocolate & Wine) that I didn’t have an appetite and hadn’t eaten yet. I did finally get hungry last night, and I ATE. 😋
I had the classic “Egg Roll In A Bowl” + added chopped steak. 🥣🥩🥦
There’s a little bit of everything in this bowl: ground beef, cabbage, mushrooms, fried egg, chopped ribeye, broccoli, etc. It was a HUGE super-satisfying low carb dinner. 💯 This was delicious!
If you want to make this yourself, the EASY way, get the “broccoli slaw” in the produce section at the grocery store to use as your base. 😉
I get asked a lot if I do fasting or OMAD (one meal a day) – or count calories.
I don’t, and I never have.
I just eat when I’m hungry and don’t when I’m not – and stop eating when I’m satisfied (vs stuffed). I call this “intuitive eating” which basically just means: listen to your body. 👍
Some days I wake up hungry, sometimes I eat several smaller meals throughout the day, some days two good meals or one large meal. I just keep it simple: hungry = eat. 👌
This actually took a lot of mindful practice for me because I grew up thinking “you should eat three meals a day” (plus snacks!) and also thinking “stuffed” was normal. I’ve since learned that “satisfied” feels MUCH better!
At first this usually meant I dished out more than I could eat, or needed to eat. I figured out pretty quick how much (less) to put on my plate, or to start with less and then get more if I’m still hungry after I eat what I plated (I’m usually not).
You’ll find as you get and stay in ketosis consistently, you have much less appetite, and also that you’re more easily satisfied – especially when you’re eating naturally high fat foods (eggs, beef, pecans, avocado, etc).
The key is to start paying attention to your hunger signals: hungry, satisfied, TOO full – and eat based on that. I find it MUCH easier than trying to count calories or restrict when I can and cannot eat.
Try “Mindful Eating” This Week!
For this week, start paying close attention to what you FEEL. Every time you reach for food, or find yourself looking in the pantry or the refrigerator, ask yourself: Am I hungry? Check yourself – ARE you hungry? If so, choose something healthy and satisfying.
If you’re not feeling actual hunger, and maybe reaching for food out of boredom or habit, do something else instead. When I did this, I would usually be in the kitchen, so I would turn around and do 10 tricep dips on the kitchen chair. That was a great redirect, plus it gave me a FEEL GOOD boost too!
Pay attention when you’re eating too, and stop when you’re satisfied – instead of when you finish your plate, or feel FULL.
I’m not saying you should eat more or less than you do (I don’t know how much you’re eating now!), or that you should change anything at all… but if you find that you’re struggling to lose weight, or you’re trying TOO hard to lose weight and feeling deprived or going hungry, just try this for one week!
Your body will guide you to eat when it needs fuel, and you’ll learn how great it feels to be “satisfied” vs “stuffed.”
The challenge: learn to listen to your BODY instead of your MIND when it comes to eating, and retrain your mind to eat for nutrition as needed.
This really helped me break some unnecessary “food habits” and learn to do other things to relieve stress, boredom, anxiety, etc. (Food never actually helped with any of those things anyway, to be honest…)
I would love to hear your thoughts on those ideas.
I’m not against fasting, by the way – it has it’s place, and it works well for some people because it’s a form of discipline.
For others, it feels like deprivation, which in any form… can set you up to fail. For people who have struggled with eating disorders 🙋♀️ fasting can be a form of CONTROL and can easily become as obsessive as binge eating.
Everyone is different, so you have to decide what is right for YOU given your history and relationship with food and dieting. If you’ve had a habit of extremes (me), fasting may not be right for you.
Eating low carb is not meant to be about feeling deprived or going hungry – or dieting, even. You actually burn more calories at a resting state when you’re in ketosis than you do when you’re not. There’s a science to the way a ketogenic low carb diet works to burn body fat, so keep it really simple and just relax into a habit of mindful eating while you enjoy all the great low carb foods you can have!
Fasting is more of a new trend (and one that some people are taking to extremes, in my humble opinion). One of the reasons I decided to go low carb to lose weight almost 10 years ago, instead of choosing low fat or low calorie, is because I DIDN’T want to go hungry. 😉
I get a little crabby when I’m hungry. 👀
Okay, A LOT crabby. 😅 #truth
Thoughts or Questions?
I look forward to hearing your updates this week!
Discount Code: LOWCARBTRAVELER