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.
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.
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 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 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!
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 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.
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 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.
I often get asked what this ketogenic diet has done for me. What benefits have I had? Why should somebody give up those delicious carbs and starchy foods? Are the benefits really worth the sacrifice?
In this post I’ll explain my journey so far. In short, in my opinion, the answer is yes – it’s definitely worth it! Let me tell you why…
Transitioning to a ketogenic diet can be quite daunting!
Not only are you changing the way you eat, but the nature of this diet requires a long-term commitment. You cannot do it half-way, you cannot mix and match it with something else. Specially not if you’re doing it for healing purposes. You have to be all in for at least a few months.
The ketogenic way of eating literally goes against everything that we have been taught for decades. So why choose this diet if it contradicts what is being pushed as healthy in mainstream health education?
Firstly, and most importantly, there are the thousands of testimonies of people who have not only lost weight, but healed from all sorts of illnesses thanks to this way of eating. The proof is in the keto pudding!
Secondly, there’s no product to buy – so no corporate gains to be made by promoting the ketogenic way of life, just consciously making good choices, and of course there is also a lot of science to back this up, but I’m not going into any scientific explanations here – Google can help you with that.
If you’ve googled and chatted to ketonians online or in person, done your research and been convinced this is something you want to do, then this post is for you. My hope is that this post will help you to make this transition to keto as straightforward as possible.
In this series, I aim to provide a simplified step-by-step guide to getting started on the ketogenic diet. My goal is to help those with chronic illness to make the transition easily since many, like me, will suffer from brain fog which makes cognitive function and learning new things quite difficult at times.
The good news is that the ketogenic way of eating will improve cognitive function and it will all become easier.Continue reading
In February I started a ketogenic diet in order to help manage the symptoms of ME/CFS. This decision was based on Dr. Sarah Myhill’s recommendations in her latest book “Diagnosis and Treatment of Chronic Fatigue Syndrome and Myalgic Encephalitis”.
Switching to keto is a huge commitment, you cannot do it half way. It is a very strict way of life and won’t work if you’re not committed to putting in the effort. You are essentially teaching your body to use fat for fuel instead of carbs and sugar. It’s quite restrictive and cheating isn’t an option as it can get you out of the ketogenic state.
Below I’ll outline my keto journey this far and then get to the problem at hand: whether or not I personally should continue on this journey and why I am struggling with it after 2 months.
Your advice and recommendations would be so appreciated!Continue reading
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
I have been on the paleo-ketogenic diet for exactly 8 weeks now. As many of you know, I am using this diet as a way to help manage the symptoms of my severe ME/CFS (read more about my CFS here). Things are going well and I have seen some improvements in a few areas already.
People who switch to the low carb, high fat way of life often see great results in weight management and general health, so I am pleased that I also saw such improvements despite my chronic condition. I have less general pain, the heaviness that made moving very difficult and painful has lifted quite a bit, I feel lighter with more mental clarity, I don’t suffer from the munchies anymore, and when I brush my teeth, I no longer get heart palpitations and breathlessness!
This past week has been rather frustrating, though, I started itching all over my body!
I had been itching previously too, but put it down to the fact that I wasn’t showering very frequently due to my CFS.
With the paleo-ketogenic diet I have actually improved my condition slightly and have been able to shower every 3-4 days rather than only once a week. This is when I realised that the itching wasn’t related to the showers. I’d itch more in the evenings, even on days I’d already had a shower. Very strange!
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
I’m happy to report that there have been some welcome improvements after a month on this LCHF (Low Carb, High Fat) diet! As discussed in a previous post, I started this journey into a Paleo-ketogenic lifestyle in February 2017 in an attempt to help improve my current condition. I have quite severe ME/CFS (Myalgic Encephalomyelitis/Chronic Fatigue Syndrome) which has left me bedridden about 98% of the time.
Things were looking quite bleak a few weeks ago, I was getting progressively worse, and then out of the blue on day 33, I felt like somebody had flipped a switch and I suddenly could participate in life again!Continue reading
As some of you might know, I have recently started reading Dr. Sarah Myhill’s book, Diagnosis and Treatment of Chronic Fatigue Syndrome and Myalgic Encephalitis. It’s a huge book, with over 400 pages, and includes so much detail about how the body works and what she believes is happening to sufferers of ME/CFS. I’m so excited about this!Continue reading