The first question everyone asks is, “What foods are Keto approved?”
I could provide a list here, but I’d only be repeating what others have already said. The place I go to for foods that are keto-approved is: Ketogenic Food List
What if my family doesn’t want to follow a ketogenic way of eating?
Currently, I am the only one in our household that is following a ketogenic way of eating. Is it a little complicated at times? Of course. But with careful planning ahead of time and a list of modifications at my finger tips, I still only make one meal for the whole family, with a simple modification for myself.
To make sure that I am meeting my macros, I use a kitchen scale and measure everything and track my food on My Fitness Pal.
You can adjust your macro levels by clicking on “Goals”, entering your calorie goal and then adjusting your macro percentages to 5% carbs, 70% or 75% fat, and 15% or 20% protein.
Here are some of my favorite recipes and modifications
Bullet Proof Coffee or Tea
Brew your coffee or tea (green or black tea) as normal (although, don’t count on drinking more than one or two cups!)
You can also flavor it with vanilla extract or other extracts.
Chia Seed Pudding
Cook over medium heat stirring constantly until the noatmeal thickens. Pour into bowl and top with butter
Other breakfast ideas are:
Chorizo <<– click for a recipe to make your own Chorizo!
Leftovers from yesterday’s dinner. Did you have steak? Fry up a couple of eggs and eat it for breakfast!
Great breakfast idea: Four slices of bacon, eggs fried in bacon grease and half of an avocado
Lunch / Dinner:
We eat dinner around 3 P.M., which serves as our main meal. I usually eat what the rest of the family eats, only modified. For example, if I make meat in a cream sauce with rice or pasta, I’ll take the meat and cream sauce and make myself a side vegetable.
Other substitution ideas are: riced cauliflower (which you can actually get in the frozen food section of many stores now) for rice, mashed cauliflower in place of mashed potates, or zucchini noodles in place of pasta.
While it is very easy to modify meals for just one person, rather than making separate meals for everyone, there are times when it doesn’t work: for example, Bolognese. Tomatoes should be eaten sparingly because they are higher in carbs. In that case, I take some of the hamburger and fry a hamburger patty and serve with bacon and guacamole.
So you get the idea for how you can modify your dinner meals.
Below I will continue to add modification ideas as I come up with them, but for now, the modifications haven’t been hard at all!
Taco in Melted Cheese Shell
Grate 40 grams of cheese. Spread out thinly in a pan or pie tin lined with baking paper. Bake at 400 for approximately 10 minutes. Remove, let cool 5 minutes. While cooling, place a wooden spoon over a large serving bowl. Peel the melted cheese shell off of the baking paper and lay over the wooden spoon so that the shell cools in the shape of a taco shell.
Line the shell with a leaf of lettuce and fill with the usual ingredients.
Pizza on a baked cheese crust:
120 grams of cheese
1 TB off pizza sauce
Your favorite pizza toppings
Line a pie plate with baking paper.
Sprinkle 90-100 grams of the cheese in a thick circle and bake at 400 until the edges are slightly browned.
Remove from the oven and top with the pizza sauce and toppings. Sprinkle cheese over the top and return to the over and bake until the top is browned.
Slice and eat
Chicken in Bacon Cream Sauce over Zucchini Noodles
In a hot skillet fry cubed bacon until crispy and remove from heat.
1 chicken breast cubed and seasoned (I use salt, pepper, vegeta, garlic seasoning, and basil)
In a separate skillet, brown in 1 TB olive oil (or lard), then add water little by little until fully cooked.
Add 1 cup of cream and bring to just UNDER a boil (don’t boil or the cream may curdle)
Add the bacon and grease and stir in the chicken mixture.
Heat some olive oil in the pan you made the bacon in, add the zucchini noodles and sautee. Once slightly browned, add a bit of water to cook them until tender.
Spoon onto a plate and top with the chicken and bacon cream sauce.
Great dinner idea! Pictured here: Two hamburger patties, melted cheese, guacamole, sauteed mushrooms, and hamburger fixings for an Avocado Mushroom Cheeseburger on a Lettuce “bun”.
Make these as you would the melted cheese taco shells, just much smaller. 40 grams of melted cheese makes about 3 chips. Before baking you can top them with spices, sliced olives, pickled peppers…get creative!
Hamburger Bites with Special Sauce
Season your hamburger meat and make small bite-sized patties and fry as usual.
For the special sauce mix
Sugar free ketchup
Dip and eat
Fat Bombs – these help to get more fat in your diet without going over your protein levels.
Mix and pour into aluminum or silicone muffin cups, filling only 1/4 of the muffin cup and stirring after each pour. Freeze until solid, then keep refrigerated. This recipe makes approximately a dozen fat bombs.
Lemon Cheesecake Fat Bomb
2 TB of cream cheese
1 TB sour cream
2 TB heavy whipping cream
1 TB lemon juice
1/8 tsp stevia
splash of vanilla
Fill a pot of water enough to cover the bottom of a silicone muffin cup, fill the muffin cup with the ingredients and heat the pan of water. Slowly stir until all ingredients are melted and mixed well. Refrigerate
Other snack ideas:
Low carb nuts
All natural Peanut butter
My Favorite Links:
Facebook Groups and Pages
Viva Naturals The Finest Organic Extra Virgin Coconut Oil, 16 OunceKerrygold Pure Irish Grass-fed Butter, 8 Oz (10 Pack)Viva Naturals – The BEST Tasting Certified Organic Cacao Powder, 1 LBWholesale Health Connection All Natural Stevia Powder, 125 Grams / 846 ServingsSweetLeaf Sweet Drops Liquid Stevia Sweetener, SteviaClear, 4 OunceNutiva Organic Chia Seed, Black, 12 Ounce