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.
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