Here’s what I’ve been eating for the last 3 days. Hopefully this will give you some ideas for easy low carb meals. 🙂
This 3-day food diary starts on Sunday, which is when I started back eating a more strict low carb diet. I wasn’t eating horrible before that, just a few off plan things here and there. Not totally off track, just kind of winging it.
I do that sometimes – slack off. It’s never worth it. I hate having to lose the same pounds over and over again, lol.
I have to be super strict to maintain my weight, much less lose any at all (lol), so I managed to get up to 160.2 over the last couple of weeks. Ack! 😛 I’m already down to 154.6 as of this morning, though – which is 5.6 pounds lost in only 3 days. 🙂
Speaking of, we need to do a BIG year-end / holiday challenge and finish this year out STRONG together! Stay tuned for details. I’ll put one together this week.
I’m home now for a good month or so after my busy travel month in November, which feels really nice. I bought some comfy new winter PJ’s, and the danes and I are settling in for some quiet weeks at home together. It’s been raining nonstop in Tennessee this week, so I brought some old blankets out on the deck for “the boys” to cuddle up on while I work. I have a tin roof over my deck and I love that sound!
^ One of my many cups of coffee, lol.
On to this week’s low carb food choices so far…
Sunday’s Low Carb Meals
For breakfast on Sunday morning I ate one of the three Atkins bars I had leftover from my trip, a Peanut Butter Granola Bar (3 net carbs). It was just easy. 🙂
For lunch I had a big bowl of my favorites: 1/2 cup of Daisy brand cottage cheese, 1/2 cup pecan halves & 5 small (frozen) strawberries (8 net carbs, 80% fat / 14% protein). Another super easy meal!
For dinner I made a big pot of broccoli & cauliflower that would last me a few meals. They were frozen and I just used a whole bag of each. I added butter & salt, and shredded colby jack cheese (shredded off the block).
Here’s how my macros worked out for the day on Sunday, including my 7 cups of coffee:
Calories: 1023
Net Carbs: 23
Total Carbs: 35
Protein: 43 grams
Macro Ratios: 72% Fat / 18% Protein
Water: 24 ounces
Monday’s Low Carb Meals
My first meal on breakfast (after coffee, lol) was a plate of the leftover veggies – the same as above, that I had for dinner the night before.
For lunch I grabbed a Low Carb Grilled Chicken Club at Hardee’s. Those are 7 net carbs if you order them as-is on the menu, mostly because the chicken has a BBQ sauce or flavoring.
I had a long dog training session that afternoon for my new great dane, Sulley – which went really great! – then I only had about half hour before I had to teach that night. I just grabbed something quick: almost an ounce of colby jack cheese (.81oz) and 1/4 cup Daisy Brand cottage cheese. Just something to get me by. That “snack” was 2 carbs.
Later that night I was exhausted (LONG day! lol) and just grabbed a can of Vienna Sausages and dipped them in mustard… and went to bed. 😛
Here’s how my macros worked out for the day on Monday, including my 5 cups of coffee:
Calories: 878
Net Carbs: 21
Total Carbs: 28
Protein: 62 grams
Macro Ratios: 62% Fat / 28% Protein
Water: 24 ounces
Tuesday’s Low Carb Meals
Breakfast was my favorite combo of Daisy Brand cottage cheese, strawberries & pecan pieces – all mixed together. It reminds me of cereal. 🙂 It doesn’t look very pretty… but it tastes delicious!
For lunch, I cooked half of this pack of Johnsonville Polish Keilbasa Sausage:
As a single woman eating alone, I love that they come in two separate sealed sections! They were also the lowest carb, best quality sausages I could find on the shelf. Only 2 carbs per serving.
Normally I fry them then add kraut (sauerkraut), but I made an old favorite yesterday: I fried them in a dab of ketchup. Only about a teaspoon (which added 2 carbs).
^ That came to 7 net carbs, which is pretty high for me – for one meal. But I decided not to eat TOO strict this week (my usual super low carb, ketogenic diet). And so for dinner I decided to have Chili from Wendy’s.
A small Wendy’s chili is only 15 net carbs. It’s a higher carb food than I normally eat, but it did make for a nice easy low carb dinner on the 3rd cool rainy day in a row. 🙂
Later that night I had 2 TBSP of Peter Pan Creamy Peanut Butter too (4 net carbs) – right off the spoon, lol. That topped off my day at a whopping 43 net carbs, which is more than double my usual.
Here’s how my macros worked out for the day on Tuesday, including my 6 cups of coffee:
Calories: 1386
Net Carbs: 43
Total Carbs: 60
Protein: 59 grams
Macro Ratios: 70% Fat / 18% Protein
Water: 8 ounces
How I Track & How I Get “Net Carbs” in MyFitnessPal
See: Macronutrients (Why They Matter)
Like I said, I’m down 5.6 pounds in only 3 days. That’ll slow down of course, as I tend to bloat up with water weight when I eat too many carbs, or any off plan foods. But it feels SO great not to be bloated, and to be back down to my pre-travel weight (minus about a pound). Just in time to throw on a cute dress and go dance the night away at a concert this weekend! 🙂
Best,
Lynn Terry,
aka @LowCarbTraveler
p.s. Stay tuned for challenge details. I think we’ll start it on Sunday. 🙂
Awesome weight loss! It’s so hard when you work and travel and need to eat things that are good for you – they’re more work, usually. You’ve done amazing. π I’m SO looking for that Daisy cottage cheese to replicate your go to brekkie, plus I’m emailing Hardees to better dam come to SE Fla soon! π
Sulley looks like a total sweetie, you found each other at the right time.
Thank you for the posts and stuff, really helps so much.
Thank you, Jo! π The Daisy Brand cottage cheese and sour cream is the BEST. Just compare the labels to any other on the shelf and you’ll see why. π I love the taste and texture better too…
You’re right – eating low carb on the go can be harder sometimes. There are so many “bad foods” that are just so easy and so available. I do love a good challenge though… and I hate bloating up 5 pounds a week π lol.
Sulley is a darling big guy. It’s been a big adjustment bringing an adult male into the mix, but we’re finally getting into a good routine with everyone finding their place. π *cheers*
Awesome.. lynn am struggling. I need help truly..can you help me w a meal plan for this month. My problem. I dont like eggs cottage cheese cant eat seafood don’t know what to eat for breakfast. I am trying oatmeal but 30 mins later am hungry..i like crunchy food. Am hungry all the time eat all day. I work out. I have thyroid issues..i hate my weight..199 and i am now 189.. only lost 10 pds in 6 months help meeeeee!!!
Hi Mozelle,
Those aren’t problems really, there are tons of low carb foods to choose from! You just have to find combinations YOU enjoy. π I started with this Atkins Food List and just picked foods I liked – then added to it from there by reading labels.
Oatmeal is not low carb, by the way. π
If you eat 20 net carbs a day (give or take) – eating THAT low carb totally suppresses your appetite, so you won’t be hungry all day like you are now. That’s a big plus!
Your breakfast looks good, I’ve eliminated fruit from my diet, but this might be a nice re-entry. I really like your no cooking big meals approach and have a couple questions. Do you see a problem with eating Atkins snacks every day? I typically choose them either for a snack or a pre-workout snack. Second, will Hardee’s serve a sandwich with lettuce instead of the bun?
I’m from TN too – Go Vols!
Christy
Hi Christy! π Berries are not technically a fruit, so you can enjoy berries in moderation. I simply count them in my total daily carbs. They are not high in sugar like fruits, and are a very healthy addition to your diet.
I eat Atkins bars/shakes/snacks in extreme moderation, along with any other processed foods. If you find you are not feeling as great as you want to, or you’re not losing weight as fast as you’d like, cut out all processed foods first.
Real food is ideal. Sometimes I eat an Atkins bar, but I prefer 1/3 cup of pecans – a real food, very filling, super low carb / high fat. π
And yes, Hardee’s has a Low Carb Thickburger and also a Low Carb Grilled Chicken Club on the menu! Enjoy!
I LOVE those peanut butter granola bars! I had a cranberry one for breakfast this morning. Felt the need for a little extra fiber and it goes great with my BPC. Thank you so much for all you do to encourage and inspire us. I know I speak for most people when I say how much we appreciate your candor and friendly sharing. π Have a blessed day!
Thank you Kellie! π *cheers*
Hi Lynn- Do you use sweetener in your coffee? οΈThanks so much!!
I do! I am currently using the Coffee-Mate Sugar Free Hazelnut Powdered Creamer. It is 1 carb per TBSP. Be sure to read the labels though! Some of them say TWO carbs per TBSP for some reason, so get the container with the lower carb count if you decide to try it. π
follow you on IG. love your posts and your motivation and info with all the different foods which is alot of what I need. I have no nutritional knowledge.
what would you substitute for cottage cheese though ewww…. lol.
Thank you Leah! π
I never liked cottage cheese before I went low carb – or spinach either. Eating a ketogenic low carb diet totally changed my taste buds, lol.
You might try ricotta cheese, a low carb yogurt (Kroger carries Carbmaster brand). Or just a bit of heavy cream to make it taste like cereal?
Hey, Lynne! Thanks for the recent post. I had been sick these past two weeks (I picked up some GI bug…YUCK) so I ate whatever I could keep down. That caused my weight loss to basically stop, of course, and then I got discouraged. So, this morning I am back in the ‘game’. And I am very hopeful I will STAY away from those Christmas cookies! YES, temptation has walked right into my kitchen (my husband too!). So, baring a no holds barred attitude, I plan on going strick low carb just today. And tomorrow I plan on doing that as well. So here goes! I’m with ya’!
Great, Sally! π How’s it going? I hate to hear you got sick, but please don’t get discouraged. It happens, and it’s no fun, but you’re doing the right thing getting back on track and eating healthy again right away. π *cheers*
Thanks for sharing! I need new ideas. Not sure I want to eat cottage cheese; never liked it. I may try it with nuts and berries. Are you using frozen strawberries?
Normally I use fresh berries, but they are really hard to find here this time of year – so yes, lately I am using frozen berries. I get a store brand (Best Choice) because the ONLY ingredient is… the berries. π
What if I have to eat gluten free? What if I have a hard time eating large meals? I have trouble with my esphagus because of doing radiation and having trouble with some foods. I need to be encouraged. I have trouble at night, wanting to eat to stay awake, cause I get tired – if I go to bed to early- wake up n mddle of night then can’t go back to sleep. Any suggestions?
Hi Melody,
There is a lot of crossover between gluten free and low carb. π My low carb biscuits are gluten free: http://www.travelinglowcarb.com/4275/low-carb-biscuit-recipe/ These low carb fritters are also gluten free: http://www.travelinglowcarb.com/8766/low-carb-fritters-recipe/ as just two examples.
I eat very small meals, and just eat 3-5 times a day. That won’t be a problem. You have MUCH less appetite on a ketogenic low carb diet too.
As for eating to stay awake, try exercise instead. If you can’t go for a walk, or work out at home, even upper body exercises – anything to get your heart rate up. This will keep you awake, and it’s healthier than mindless snacking. π
This is a wonderful guide. Thanks for sharing. One question ….how much broccoli/cauliflower mix did you have? It looks about 1 cup.
Hi Shaon,
It was probably closer to 2 cups. π
Thank you,