Switching eating habits can be a daunting task. The hardest diet I’ve tried was hands down vegan. I’m a hillbilly from eastern Kentucky. How in the world do I prepare any meal without first picking the meat? Vegan was so challenging to wrap my head around meals that keto seems much easier in comparison! With keto my main focus is adding fat with omissions of carbs.
I’ve had some request to do a meal plan. I’ll try to work on that in the near future, but wanted to provide readers with a quick go to of things I eat in a day in the meantime. Remember to always check packaging for unexpected additives.
There’s already a post on bulletproof coffee. If you can tolerate coffee, I highly recommend starting your day with it. If you are a person who doesn’t need coffee, or get hungry in the morning, etc. , then listen to your body and have the fat when you do get hungry.
If you have food allergies, look for substitutions. Caffeine sensitivity is an easy switch to decaffeinated. If you don’t like coffee, try tea. I’ve had a caramel tea blended with ghee that was good. If there is a coconut allergy, options of ghee or MCT Oil. MCT oil, though extracted from the coconut, does not affect allergies in that form. Ghee is lactose free and will not affect milk allergies though it is derived from butter. If coffee and tea are neither a preference, drink warm water with ghee. There are many options so make your first daily consumption fat.
My day on average starts at 4:30 am with coffee and a run. I generally don’t get hungry until 10-12 (brunch-lunch time frame). My favorite thing to eat at that time is bacon or sausage and eggs! I like eggs any way you can fix them. You can even bake them in an avocado! I probably should stop eating cheese, but haven’t and love it on my eggs. Costco has the most amazing Kirkland Signature Hormel Bacon Precooked that can be heated in the microwave for bacon within a minute.
I sit at a desk all day and drink lots of water and hot tea. My favorite tea is Good Earth Sweet & Spicy. If I need a snack, my go to’s are all varieties of nuts, pepperoni’s, more cheeses, pickles, quest protein bars and jerky. If I’m running short on time, a protein shake with MCT oil works for me as a meal replacement. There are lots of sugar substitutes so picking pre-made snacks and protein bars is challenging. I think it is important at first to go by total carbs. However, some go by net carbs (total carbs – fiber – sugar alcohols). I wouldn’t recommend net carbs until in ketosis a while. I also try to stay away from splenda and aspartame if I can help it. If it is not a priority to omit those sugar substitutes then there are many more options (Atkins bars, Elevation Carb Conscious, etc.).
For lunch and dinner, I think of three main easy staples – salad, soup or meat with veggie sides. Salads can have greens, meat, cheese, tomatoes, cucumbers, onions, avocados, nuts, ranch or vinaigrette (whatever dressings you prefer), etc. so lots of options. Soups are easy and just omit the starchier veggies or pasta. Or a simple meal of bone broth. I also like to brown hamburger with a packet of ranch seasoning and add bone broth for a quick soup. There’s no meat that I hate and all green veggies definitely keto friendly. Occasionally I’ll splurge on a starchier veggie or fruit.
Some may find giving up bread is the hardest. I have a gluten sensitivity so it is actually sweets for me. Baking keto is pretty challenging with cocount and almond flour. I’m learning and will share some recipes if/when I master them. When I crave chocolate I’ll have some. I prefer the lily’s chocolate with stevia! Search for fat bombs on pinterest for any other sweet tooth cravings.
Lastly, sometimes you just need a drink! My low carb preference is vodka with la croix.
Hope this helps you get started. Appreciate feedback with any amazing keto food finds along your journey as well!