One Week Keto Food Diary (And What I Would Change)

  • By: Jan Helge
  • Date: august 10, 2022
  • Time to read: 15 min.

I’m lastly again to consuming at the least one full meal most days (and on good days: two meals!) so I believed I’d share this week’s meals diary with you, and in addition share what I’d change (and why), or: what recommendation I’d give if I used to be analyzing this meals diary for another person.

First although, THANK YOU for all the feedback & emails. I actually recognize your form phrases and encouragement, and look ahead to sitting all the way down to reply for a enjoyable “social hour” – I’m going to take pleasure in that! 💝

One Week Keto Meals Diary : 7 Days of Low Carb Meals

I begin day-after-day with my collagen espresso very first thing within the morning ☕️ which I take pleasure in SO a lot. 🥰 Collagen is nice for just about every part, however for me proper now: joint ache & hair loss.

My hair was rising again in properly earlier than this newest relapse, so once I’m not effectively I’ll normally double the collagen and have it twice a day as an alternative of as soon as.

I’m nonetheless scuffling with nausea & lack of urge for food off & on, though it’s method higher than it was all of final month and I’m lastly capable of eat entire meals once more.

The “lack of urge for food” is extra about feeling sick even on the considered meals, a lot much less the scent. Once I’m not hungry I don’t eat. It’s once I’m famished and can’t eat that it’s irritating.

These keto protein bars are my go-to for that. The flavour and texture is good, assume: almond butter, cocoa, collagen & sea salt – not overly candy, with little crunchy bits, plus the proper trace of salt.

They’re very satisfying, and in addition repair my nausea just about immediately.

Keto Breakfast Replacement Bar

This the Almond Butter Brownie Bar from Excellent Keto. I’m getting them 45% off on this web page. It’s a secret build-your-bundle deal the place you get 45% off 4+ merchandise, so for those who solely need two issues you should use code LYNN20 for 20% off as an alternative. That’s the place I get my collagen too. I take advantage of their Unflavored Collagen Powder.

Sunday Might 1st

This may sound loopy, however I wakened final Sunday completely FAMISHED and particularly craving this meal. I’ve all the time liked “breakfast for dinner” however this time I had… dinner for breakfast, lol.

Garlic Steak & Roasted Candy Potatoes (30 internet carbs)

Simple Low Carb Dinners

I normally stick to twenty internet carbs a day max, in order that meal could be thought of extra “low carb” than “keto” – however candy potato received’t normally knock me out of ketosis. This meal doesn’t. That’s one thing you’d have to check for your self. See: Is Candy Potato Keto Pleasant?

This was the primary day I had a very good urge for food in awhile, so I additionally had a full meal for dinner later that night time. It was take-out from Applebee’s: Grilled Salmon & Steamed Broccoli

Keto Takeout Meals

We have been speaking concerning the new ChocZero white chocolate cookies & cream bark on Fb, so I made a decision to attempt it. I want the darkish chocolate almond & sea salt bark myself – that’s my favourite! – however I received this for my daughter, so I made a decision to attempt it and ate perhaps 1/3 of a bar.

Best Keto Friendly Chocolate 2022

Their new white chocolate line is basically fashionable, however my favorites are: the brand new double dipped toffee almonds, strawberry chocolate chips & peanut butter chocolate chips, milk chocolate coconut bark and the darkish chocolate almond bark. Our low cost code is TRAVELINGLOWCARB at ChocZero if ever want one. These chocolate chips are again in inventory now! 🍫🍓

I’m not consuming sweets or snacks proper now, however I did order among the peanut butter chips and strawberry chips for once I’m feeling higher, as a result of they’ve been out of inventory ceaselessly! 🙂

Monday Might 2nd

This was just about an terrible horrible day and what sparked the horrible embarrassing rant in my final weblog publish. 🤦‍♀️ I used to be so sick all day that it took me virtually 9 hours simply to get showered and dressed to exit at 6:30 for dinner.

I had a kind of Almond Butter Brownie keto bars within the morning and one other one within the early afternoon, to get by bouts of nausea, tremors, feeling shaky & lightheaded, yada yada yada blah. I’m so glad these work although, as a result of they’ve been an actual save by all of this! I’m additionally glad I discovered them virtually half off, as a result of there’s no method I’d pay full value for them. 👀 😜

My dinner was fabulous: a home burger (no bun,please) with candy potato fries, a big water, and an ice chilly bottle of Michelob Extremely – which was SO good. I haven’t had a beer in ages!

Low Carb Pub Food

There are “good” candy potato fries and “unhealthy” candy potato fries. These have been the unhealthy ones. 😁 They did knock me out of ketosis, however I don’t have the carb tolerance proper now that I used to once I was extra lively (and effectively). But it surely was price it. 😉

Tuesday Might third

Morning: the standard – collagen espresso & protein bar. I used to be actually sick Monday, Tuesday and Wednesday. Gosh, the entire week I suppose. I felt fairly good final Sunday, after which once more yesterday (Saturday). The nice days are fairly uncommon and nonetheless onerous, and normally only some good hours on and off, however I *so* recognize these.

Right now began off “good” however then I crashed for 3 hours after my morning espresso – and had the tremors and distorted imaginative and prescient and extreme cognitive dysfunction all afternoon. That’s so irritating. It solely lasted just a few hours and I’m feeling higher now at the least. Anyway…

Tuesday I had a late lunch / early dinner meal: Egg Roll In A Bowl – I fried it crisp in just a little butter and added mozzarella (28g). It is a meal I’ve been eating on repeat as a result of it’s one thing I can eat when nothing else appeals.

Keto Meals Egg Roll In A Bowl
That’s a very deep bowl fyi, it’s a really filling meal.

Later that night time I had a pint of Insurgent keto pleasant ice cream for dinner. I received hungry once more (yay!) however my throat was closing shut and I had a tough time swallowing.

This occurs typically within the night hours for some cause, together with different signs of a “histamine response” which is widespread with longcovid. It’s weird, and may hit me anytime, however currently it’s been extra widespread within the night hours.

I don’t normally eat “dessert” so if I’m going to have keto ice cream I’ll eat it AS a meal – like a protein shake, however frozen. 🙂

Wednesday Might 4th

I had a bar within the morning, and a bar later that night time once I received nauseous once more, and in between I had the Egg Roll In A Bowl meal once more. In any other case I simply drank loads of water, rested, and tried to get by the day.

👩‍🍳 Egg Roll in a Bowl Keto Recipe

There are quite a lot of nice recipes to make Egg Roll In A Bowl at house, and it’s GREAT for keto meal prep for those who try this, however I’ve been ordering it from Evolve.

I really like their Outdated Customary Rooster Salad too. They’ve quite a lot of nice keto pleasant low carb meals, however these are two of my TOP favorites that I order each time.

Favorite Evolve Keto Meals

Thursday Might fifth

I had my espresso, my bar 🙂 and later within the night half a pint of keto ice cream (once more). Early afternoon although I did eat with my daughter when she was house and cooked.

Sausage & “Soiled Eggs” scrambled within the sausage pan with just a little cheddar:

Keto Food Diary Week of Meals

That was scrumptious, however I didn’t have a lot of an urge for food so I ate just a few bites – then completed the remainder later. I do know reheated eggs sounds terrible, and I don’t disagree, however I can’t prepare dinner proper now and it suited me simply tremendous that night time whereas I used to be house alone once I received hungry once more. 😉

Friday Might sixth

I had a bar within the morning, one within the afternoon, then hen salad for dinner.

I added 42 grams of roasted pecans, and a slice of colby jack cheese off the block:

Easy Keto Lunch Chicken Salad Bowl

That hen salad is AMAZING.

It’s the Outdated Customary Rooster Salad from Evolve I discussed above. TIP: They publish the substances for each meal on their web site if you wish to recreate this one at house. 😉

Evolve Keto Meals Chicken Salad

Saturday Might seventh

I slept quite a bit, however had urge for food within the late afternoon lastly, and ate a ribeye steak with steamed broccoli. I’d been craving a ribeye all week and it was SO good! 😍

Keto Meals Ribeye

I couldn’t end all of that however I ate greater than half, which was nice. It was additionally take-out from Applebee’s as a result of they’ve carside-to-go so typically my daughter will seize one thing for me to have within the fridge to simply warmth up if I get hungry.

That’s the one factor I ate yesterday (just a little greater than half that plate) however I did find yourself having keto ice cream once more final night time when my throat began swelling shut. It’s not simply my throat, it’s my tongue and every part, which makes it actually onerous to get a lot of the rest down.

👩‍🍳 Find out how to make an excellent ribeye at house:
room temp ribeye, salt it, bake at 200° for half-hour – then fry it in smoking scorching bacon grease for 1-2 minutes per aspect. 💯 (2 minutes per aspect made mine come out medium effectively)

Right now up to now I’ve had my collagen espresso, a bar and an enormous bottle of water, then round 3pm I completed what was left of the ribeye & broccoli from yesterday. It was nonetheless simply pretty much as good. 🙂 However I’m additionally not likely that choosy currently, lol.

I’m positive everybody has a morning routine. I’d love to listen to yours!

I feel morning routine is basically useful for staying on observe along with your objectives. It’s additionally been actually useful for me this previous yr coping with neurological points, as a result of it’s a “fixed” to begin my day with that helps me get just a little grounded.

Keto Morning Routine

I prefer to have my first espresso on the deck, after which eat my protein bar at my desk whereas I’m working. I normally have an honest hour or two round mid morning the place I can work just a little at the least. Which can also be good, it offers me a way of function and a way of accomplishment. 🙂

Perfect Keto Staples 2022

My daughter likes their Cinnamon Toast collagen. Their new keto breakfast cereal is basically good. My daughter loves that too. They’ve quite a lot of nice issues I like, and among the finest substances with “keto merchandise” however I’m limiting sweets and many others proper now. As soon as I’m feeling higher I look ahead to attempting that keto brownie combine that was within the field. 🥰

Elimination Diets (Are Not One Dimension Suits All)

One of many causes I’m utilizing the Almond Butter Brownie bars is as a result of I’ve cycled by a number of elimination diets since I received sick, and people bars persistently “work” for me.

An elimination weight loss plan is a good way to determine any culprits inflicting you digestive points, weight reduction stalls, and many others. There are all types of “diets” or protocols you should use to enhance your well being or very particular points/signs..

AIP = Anti Inflammatory Protocol, which may be very very similar to keto however much more strict. For some cause “eggs” is on that record (to eradicate) which made me curious, so I’ll need to lookup why.

I’ve been studying extra a few Low-Histamine Weight loss program as effectively, given a depressing and constant histamine response is widespread with longcovid. Lots of people in my assist group are seeing good outcomes with that. That may also be keto / very low carb however eliminates meals like avocado, cheese, tuna, sauerkraut, spinach, yogurt, kefir, and many others.

Then there’s the GAPS Weight loss program which is the other and encourages issues like yogurt, kefir, sauerkraut, and many others. They’re all types of an elimination weight loss plan however with completely different meals lists.

It actually boils all the way down to bio-individuality. Even two folks with the identical situation, like IBS for instance, or lengthy covid, could reply tremendous to at least one meals that one other can’t tolerate.

Elimination diets aren’t meant to be “ceaselessly” however as a way of figuring out and eliminating these issues which might be inflicting you points. Even the unique Atkins low carb weight loss plan begins out with a really strict “induction part” then phases up so as to add in a greater diversity of wholesome entire meals till you attain a “joyful place” that’s simply sustainable when you’ve achieved the specified weight reduction and well being enhancements.

What has labored out effectively for me is to begin with “meat and water” solely. That may be thought of Keto Carnivore which is a little bit of an excessive weight loss plan as a life-style for my part, however an excellent place to begin for a “clear” elimination weight loss plan. I say that as a result of the primary time I had intestine well being points years in the past (following one other horrible virus), “wing night time” was the ONLY night time I didn’t get horribly sick. In order that’s the place I began.

Should you’re doing fairly okay however your weight reduction has stalled or slowed down, otherwise you simply need to “clear up your weight loss plan” a bit and velocity up the burden loss just a little too, THIS works like a allure:

Struggling With Weight Loss? Attempt This Easy “3 Elements Per Plate” Rule

Additionally a type of an “elimination weight loss plan” however with no onerous guidelines or must-nix meals record.

Recommendation I Would Give To Myself

Even 11 years into consuming very low carb, I nonetheless log all of my meals and macros. I take advantage of the free model of MyFitnessPal. So even once I’m doing or consuming one thing that isn’t “nice” or perfect – I’m effectively conscious of that. 😉

Typically I simply don’t care, or I’m being obstinate (lol). Typically it’s about staying on observe, like selecting “keto brownies” over consuming sugar. Typically you simply want a pint of (keto) ice cream and an excellent film while you’re mad on the world.:)

Even then, it’s good to know which manufacturers or which sweeteners you’ll be able to tolerate, or that received’t deal with you fallacious. I actually like Mammoth Creameries keto ice cream but it surely’s onerous for me to get right here. Recently I’ve been consuming the Insurgent chocolate peanut butter keto ice cream as a result of it doesn’t upset my abdomen and for some cause it will get my digestive system working once more. 🤷‍♀️

You realize your self higher than anybody else does, and also you’re the one one that may determine if a meals is nice for YOU or not – by trial and error. As for recommendation I’d give myself, or swaps I’m contemplating…

Espresso tops the record. 🙁 I’ve espresso on good days and unhealthy days alike, and it’s by no means prompted me an issue earlier than, so I’m placing this on the again burner for now. But it surely’s one thing I’d in the end prefer to stop. I feel. Don’t maintain me to that. lol.

My morning routine is vital to me, so I’d swap it for intestine well being tea and/or selfmade bone broth. Undoubtedly tea for mornings, I feel.

I thought of changing the ice cream I eat some evenings with low carb frozen yogurt as a wholesome swap… however I maintain hesitating as a result of it’s on the record of excessive histamine meals. And since I actually do NOT like yogurt. 🙂 I can tolerate Fage 5% if I completely need to although. However the histamine response quiets down once I eat just a little of the keto ice cream, so… I dunno.

That’s it actually. I’m largely simply consuming eggs, meat & greens. I might positively lower out the cheese, with disappointment, however that’s simple sufficient. I’m unsure I might eradicate the protein bars proper now, they usually’ve “handed the take a look at” in each elimination weight loss plan – however they do have method fewer and method higher substances than most bars. That stated, I can change these with a boiled egg or two as soon as I get a stable urge for food again.

I can’t actually consider the rest. I’m very diligent about monitoring all of my meals and macros, and preserving an in depth symptom diary so I can observe again issues that trigger flare-ups, or if there’s any correlation to good days / unhealthy days – what I’m consuming and what I’m doing alike.

For instance, I’ve seen getting emotional offers me the tremors adopted by stomach distension and extreme cognitive dysfunction. That’s a constant response for me, so I do my finest to regulate my ideas and emotions – and keep away from emotional conditions.

Protecting a symptom journal together with a meals diary is vital for those who’re working by well being points. High quality of life is every part! You will discover “diets” and “meals lists” and all types of restrictive protocols all around the web… but it surely boils all the way down to bio-individuality and trial and error.

Like I stated in my final publish, what I’m consuming hasn’t made me sick (or sicker), however you’ll be able to positively use meals to enhance how you’re feeling, based mostly in your particular objectives or wants.

Whether or not you simply need to drop a few pounds, break a weight reduction stall, or you may have a nagging case of IBS that simply flares up at times, or one thing extra critical and constant like an autoimmune dysfunction – it’s about discovering what works for YOU.

For me currently, it’s been about getting again to consuming (first, prime precedence) as a result of I used to be hardly consuming most of April – and that actually involved me (quite a bit). It’s additionally about what’s tolerable or palatable for me proper now with the urge for food & nausea points.

But it surely’s additionally about what’s sustainable on your personally, which I feel is basically vital for making wholesome life-style modifications – that stick.

For some folks meaning eliminating ALL temptations or replacements, which is fairly superior if you are able to do that. Should you can’t, or for those who simply need to have “a burger and a beer” at times, discover a option to make it work for YOU.

On that word, surprisingly – the one beer I had final Monday with dinner didn’t worsen my digestive points or trigger any flare-ups or issues in any respect. It’s uncommon that I actually have a drink so I haven’t had the chance to check that within the final yr or so. I anticipated it to make me really feel worse, however I really perked up just a little there for a bit after I had that beer. Or perhaps that’s simply because I used to be enthusiastic about these candy potato fries that I knew have been coming. 😅

Anyway, I hope this meals diary of my week gave you some meal concepts for the week forward. Every part I shared can simply be made or recreated at house for those who prefer to prepare dinner – and even for those who don’t. I had two take-out meals in there and I’m getting wholesome low carb meals delivered proper now to assist out, however I discovered good salmon at Kroger as soon as that was simply pretty much as good and tremendous simple – and maintain issues like Pictsweet Farms “steam in a bag” frozen spinach and broccoli readily available, plus frozen grilled hen strips too, for fast simple meals.

Thanks once more for all your form phrases & notes! 💕

I look ahead to chatting with you extra quickly. 🙂

You Are Beautiful and Strong


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