Category Archives for "Meal Ideas"

Low histamine keto inspiration. Meal ideas for those who need to be in ketosis, but suffer from histamine intolerance.

Low Histamine Keto Meal Ideas, Week1, Oct 2017

Meal ideas wk1 Oct'17

It's that time of the week again! Time to start thinking about what we will eat in the week ahead. As most people who attempt a change in diet are aware, planning is essential if you want to minimise the chances of falling off the wagon.

In these posts, though, I do not plan ahead, but show you what I've eaten this week in the hope that thy will help you in your planning. These are my favourite meals from the past week, meals I can look back over in the future when I'm short on ideas. I hope they will inspire you too.

I usually plan my meals once the groceries have been done by my parents and I know which foods have been prepared by my mum and frozen for me. I do not cook for myself anymore as I am chronically ill. I create the recipes according to my macro requirements and my sister cooks for me. Mum makes things like meatballs and desserts which can be made in bulk and frozen. 

As the title suggests, these are meal ideas for people who are following the ketogenic way of eating. I eat only once a day most days, so each meal is quite large and usually has vegetables in it, but will always have below 20g of carbs. 

Special occasion

This week was my birthday week, so I had a few naughty treats like a little bit of hummus and some apple. I even had a slice of pizza with some crisps! (a small 1/8 slice of pizza) Oh! I also had a tiny brownie for breakfast. All of that still came to below 55g of carbs, so not bad at all.

It did trigger a slight histamine response, nothing serious, just a bit of light itching, but it did exaggerate my ME/CFS flare, I was flat on my back the whole following day! Ingredients matter, friends! Click here to find out how I'm using the ketogenic diet to reduce my ME/CFS symptoms.

I have had some delicious meals this past week, definitely look forward to trying some of them again.

My Favourite Meals, Week 1, October 2017

This week I have tried to add more detail to the meal ideas: ingredients and macro calculations. Let me know if this is useful or not. I feel like some people might find it useless if they are confident enough in their keto ways, but others might find it helpful to use as a starting point from which they can then adjust and grow as they get used to the keto way of eating and cooking. I appreciate any feedback.

Meatballs n salad

Meatballs and green salad
Approx. cal 754 | 7.6g c | 63g f | 40g p​​​
4 meatballs on top of a salad made with:
half a baby gem lettuce, 1 stalk of celery, fresh chives, parsley and thyme and 1 ball of mozzarella. Seasoned with 1 tbsp olive oil and pink Himalayan salt. You can add a drop of vinegar if you can tolerate it.

This meals is quite easy to make, it doesn't take too long to put together since we use previously prepared meatballs which we store in the freezer for those low energy days when you don't have the inclination to cook.

lamb chops roast veg

Lamb chops with roasted vegetables
Approx. cal 672 | 12.6g c | 43g f | 61.6g p
20g each of courgette, carrot and bell peppers & 10g each of celery & onion (roasted in the oven)
100g pumpkin (boiled & topped with butter)
200g lamb loin chops (fried in coconut oil)
Salad made with romaine lettuce and watercress, seasoned with olive oil and pink Himalayan salt.

One of my all time favourites!

zoodles with minced beef

Creamy zoodles with minced beef
Approx. cal 923 | 13g c | 80.6g f | 36.5g p
124g courgette, spiralised (zoodles).
190g minced beef fried in coconut oil with:
2 heaped tbsp of soffritto (onion, celery, carrot)
20g bell pepper.
Once meat and veg are ready, add zoodles, 25g cream cheese and 1 tbsp olive oil, mix and serve.
Tastes great with garlic and any herb you love, like sage, thyme, oregano or parsley.

Such a simple dish, quick to put together and tastes so good. Comfort food!

chicken mayo

Chicken mayo lettuce boats
Approx. cal 717 | 4g c | 59g f | 43.7g p
200g boiled chicken breast, shredded & mixed with 45ml mayonnaise (I used store bought), chopped chives and pink salt.
3 large romaine leaves, fill with watercress and drizzle with 1 tbsp olive oil and pink salt. 
Fill lettuce boats with chicken mixture.

This was my birthday meal, so it actually has a few naughty treats like mayonnaise, hummus and apple, but I made sure to keep the carb content low and only have small amounts of some things I really like. I'm glad I didn't get much of a reaction from this little cheat.

dessert

Keto bounty bar with coconut cream and blueberries
Approx. cal 277 | 5.5g c | 13.4g f | 1g p
63ml coconut cream (I love Sainsbury's own)
40g blueberries
1 homemade keto bounty bar (recipe here)

These are some of my staples. I eat this dessert, or a variation of it, daily. You can find my recipe for the keto bounty bars here. I often enjoy my bounty bars with a cup of decaf and coconut oil.

I'm no longer aiming for weight loss as I'm now happy with my weight, so I need to meet my fat goals (117g a day) if I want to maintain my current weight. You do not need to use as much fat in your meals if you have body fat you want to lose.

salmon and veg

Salmon with stir-fried vegetables
Approx. cal 495 | 12g c | 35.7g f | 29.6g p
120g salmon fillet friend in coconut oil.
In a separate pan, fry 124g courgette, 50g onion, 60g bell pepper, 1 clove of garlic in coconut oil.

One of my favourite protein sources is fresh salmon. My sister cooks for me as I'm unable to cook due to my chronic illness and she has become so good at cooking the salmon - crispy outside and melt-in-your-mouth inside. Love it!

I believe her secret is using a timer and turning the salmon every 2 minutes so it cooks evenly from both sides until she can see the colour changing towards the centre. Yum!

That's it for this week. I hope these meals ides have given you some inspiration for your meal planning. I'd love to hear what your thoughts are. What would you like to see on these meal idea posts?

As of September 2017 I have been on a low histamine ketogenic diet.
The keto part is to manage symptoms of ME/CFS and I have had great improvement from being in ketosis. One of the biggest benefits has been dramatic decrease in chronic pain and no longer being bedridden. You can read about that here.

The low histamine part of the diet is due to the fact that my body seems to have trouble managing histamine levels and I have entered a permanent state of allergic reaction including constant itching as well as rashes and hives. By controlling the types of foods and amount of histamine I ingest, I have been able to reduce these reactions dramatically. You can read about that here.

Low Histamine Keto Meal Ideas, Sep 2017

Low Histamine Keto

This is the first of what I hope will become a regular series on my blog: low histamine ketogenic meal ideas!

I had initially thought of doing weekly meal plans in advance and sharing them here with you, but my health doesn't allow for consistency like that and I've only ever managed the first post. So I have decided to rather post a round-up of past meals which you and I can scroll through for inspiration whenever we're short on foodie ideas. 

I hope that you will find this series useful, I was relieved to discover I'm not the only one who is in need of low histamine ketogenic meal ideas, there seem to be many people out there with similar issues. You are not alone!

I consistently post photos of all my meals on my dedicated Instagram profile, but I thought a more detailed description and ingredient list might be useful to some less creative cooks out there.

I will occasionally also share the recipes to some of my favourite dishes. This is mainly for future reference, but I'm sure somebody else out there might appreciate them too. 

My Favourite Meals, September 2017

Stir Fry in Lettuce Boats

Stir Fry in Lettuce Boats
Includes: minced beef fried in coconut oil with white onion, ginger, garlic, bell peppers, courgettes and some cabbage or carrot if you like. Served on romaine or baby gem lettuce.

This is one of my favourite meals. It's quite easy to make, doesn't take too long to prepare and it tastes good!

Roast Chicken

Roast Chicken with Vegetables
Includes: chicken thighs and drumsticks, a selection of roasting veg like onion, garlic, courgette, sweet potato, parsnip, bell peppers, radishes. Coat with ghee or coconut oil and season with your favourite herbs and spices.

This is a great meal for those days when you can't be standing over the stove stirring things. Just pop it into the oven and go rest till it's done!

Crumbed Steak

Coconut Crumbed Steak with Salad
Includes: coconut flour and dessicated coconut mixed with garlic, salt, pepper and freshly chopped parsley. Coat the meat in it and fry in coconut oil. Serve immediately with a salad or your choice of vegetables. 

If you can tolerate egg, then you can coat the meat in egg before covering in the coconut mixture.

This crumbed meat is so delicious! My mum makes this for me when she visits. You can use chicken instead of the stir fry beef strips. Remember to prepare the sides first and the meat last so it can be served immediately when ready.

Lamb Chops

Lamb Chops with Vegetables
Includes: vegetables of your choice, prepared and cooked first. Once ready, fry chops in coconut oil. Pan must be hot initially to seal the meat on both sides. Then lower to med-high heat until cooked to your liking. 

Turn the meat every 2 minutes to brown evenly from both sides. Season only with salt.

This is one of my all-time favourites! My sister makes this one for me and it is so full of flavour and has great fat and protein content. 

As of September 2017 I have been on a low histamine ketogenic diet.
The keto part is to manage symptoms of ME/CFS and I have had great improvement from being in ketosis. One of the biggest benefits has been dramatic decrease in chronic pain and no longer being bedridden. You can read about that here.

The low histamine part of the diet is due to the fact that my body seems to have trouble managing histamine levels and I have entered a permanent state of allergic reaction including constant itching as well as rashes and hives. By controlling the types of foods and amount of histamine I ingest, I have been able to reduce these reactions. You can read about that here.

Paleo-ketogenic Menu Plan Monday, 10 April 17

Paleo-ketogenic Menu Plan

One of the first things I learned when I started a low carb diet 2 years ago, was that preparation is key.

Benjamin Franklin said “If you fail to plan, you are planning to fail!” and this is so true when it comes to changing your diet because you are literally changing your way of life. Everything needs to change. From the way you shop to the way you socialise, and it’s not only about what you cook, but also about the way you cook.

I see many people starting this new ketogenic way of life, struggling to meet their macros or stay within the limits of their nutritional goals. They could all benefit from menu planning. It makes such a huge difference and really makes life easier.

I used to take part in Meal Plan Mondays many years ago when I first opened Nemo’s Kitchen, back when I ate an extremely unhealthy diet and ignored my food intolerance. Nemo’s Kitchen has been resurrected, now in a much more health conscious format!Continue reading

Basic Paleo-ketogenic Meal Plan for Beginners

Since starting Dr Myhill’s recommended diet, I have had quite a few requests for a basic meal plan. Many people find it hard to navigate through all the information that is out there, specially us spoonies with brain fog! I have had a while to work through the relative chapters in the book and have been on this journey for 6 weeks now. I am starting to feel the benefits!

This is the very first meal plan outline I gave my mum after I got Dr Myhill’s book. It helped her to wrap her head around this new way of eating and build my meals in a way that was not too daunting for her. I hope you will find it helpful too!Continue reading