The concept is simple: low carb, high protein amped up with meat, mainly green vegetables, no sugar or artificial sugars, no processed junk, and lots of water. As your body is in ketosis, you are using fat as fuel. We have selectively chosen carbs that are high in fiber to utilize in our lifestyle. Several friends have asked for a sample of what a day looks like for someone who is in ketosis, so this is a look from the point I started making a diary and some recipes to try as well.
Monday, January 6-
Breakfast:
Bulletproof (Coffee + Unsweetened Almond Milk + 1/2 tbsp. Organic Extra Virgin Coconut Oil)
2 scrambled eggs
3 Turkey Sausage Breakfast Links
Lunch:
Spaghetti Squash Alfredo (Spaghetti Squash, Eckrich Skinless Sausage, Alfredo Sauce, Mozzarella, Olive Oil, Garlic Salt)
Dinner:
Mushroom Onion Turkey Patties (Mushrooms, Onion, Ground Turkey, Worchestershire Sauce, Ranch Seasoning, Sliced Sharp Cheddar)
1 cup Steamed Spinach
Snacks:
Zucchini Chips (Thinly sliced zucchini, brushed with olive oil, and sprinkled with seasoned salt)
Kale Chips
Water:
90 oz. (I have a 30 oz. bottle that I refill 3 times throughout the day)
Mushroom Onion Turkey Patty and Steamed Spinach |
Tuesday, January 7-
Breakfast:
Bulletproof (Coffee + Unsweetened Almond Milk + 1/2 tbsp. Organic Extra Virgin Coconut Oil)
2 scrambled eggs
3 Turkey Sausage Breakfast Links
Lunch:
Leftover Mushroom Onion Turkey Patty
Steamed Spinach
Dinner:
Tomato, Feta, Bacon Burger
Ingredients:
1 lb. lean ground beef or turkey
6 slices of bacon, cooked and crumbled
1 cup fresh spinach
8 cherry tomatoes, chopped into fourths
1/4 cup Parmesan, shredded
1/4 cup Feta
2 tbsp. garlic
1 small onion, chopped finely
Pepper
Directions:
Combine all ingredients in a large mixing bowl, massaging together. Cook the patties, 5 minutes for each side, in a skillet. Top with any leftover spinach, tomato, or feta. This recipe will make 6 patties, enough for lunch the following day!
Snacks:
Steamed Cabbage seasoned with garlic salt and pepper
Water:
90 oz.
Tomato Feta Bacon Burger |
Breakfast:
Bulletproof (Coffee + Unsweetened Almond Milk + 1/2 tbsp. Organic Extra Virgin Coconut Oil)
2 Hardboiled Eggs
3 Slices Turkey Bacon
Lunch:
Leftover Tomato Feta Bacon Burger
Dinner:
T-Bone Steak with Steak Seasoning
Steamed Broccoli
Snacks:
Steamed Cabbage with salt and pepper
1 slice Tillamook Smoked Cheddar Cheese
Water:
90 oz.
Thursday, January 9-
Breakfast:
Bulletproof (Coffee + Unsweetened Almond Milk + 1/2 tbsp. Organic Extra Virgin Coconut Oil)
2 Hardboiled Eggs
3 Turkey Sausage Links
Lunch:
Leftover Mushroom Onion Turkey Patty
Steamed Spinach
Dinner:
Baked Boneless, Skinless Chicken Breast- 6 oz. with Mesquite Seasoning
Broccoli- 1 cup steamed topped with a little shredded sharp cheddar
Snacks:
Steamed Cabbage seasoned with salt and pepper
Water:
90 oz.
Friday, January 10-
Breakfast:
Bulletproof (Coffee + Unsweetened Almond Milk + 1/2 tbsp. Organic Extra Virgin Coconut Oil)
2 Hardboiled Eggs
3 Turkey Sausage Links
Lunch:
Leftover Baked Chicken Breast- 6 oz.
Broccoli- 1 cup steamed topped with a little shredded sharp cheddar
Dinner:
Thin cut boneless Pork Chop seasoned with Mesquite Seasoning, cooked on the stove top
Spinach Salad- 1 cup raw spinach, 2 slices bacon crumbled, 1/2 small avocado peppered, 1 tbsp. Ranch dressing
Snack:
Steamed Cabbage seasoned with salt and pepper
Water:
90 oz.
Pork Chop with Mesquite Seasoning and Spinach Salad with Bacon Crumbles, Ranch, and Peppered Avocado |
As a side note, I mentioned my love of the app. Out of Milk earlier this week. It allows me to create an inventory of my refrigerator, freezer, and pantry, then keep track of items as I use them. I can create my grocery lists based on what has been used and it syncs with local grocery stores and their ads offered for the week. Saving time and money while wasting less is a major win in all ways. It is working out well for us so far. This week, we had no leftovers at the end.