Keto Diet for supper

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Keto Diet for supper


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Old 01-26-2018, 14:34   #1
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Default Keto Diet for supper

Hi, I'm new with the ketodiet. I've only been at it for less than 1 month.

Part of my 12 step process of reaching ketosis, is admitting that I don't know how to create a meal plan, yet.

I'm fairly confident that I have my breakfasts and lunches figured out. I'll describe them at the end of this post.

However, I'm at a loss for dinner, and could really use some advice on some basic keto meals that I can return to on a regular basis. I'm not looking for fancy, and I can always make the same meal taste differently each day with bold flavors from the spice cabinet.


So to be clear, I'm looking for the boring meals that make it all possible.

NOTES:

The following is a basic frame work of what I have planned so far:

breakfast:

microwave muffin:
2 eggs
1-2 tbsp flax meal ( or much less if necessary)
1-2 tbsp of fat from cheese, olive oil, butter, or coconut oil
1/8 tsp baking powder

Omelette:
pretty much the same ingredients as the muffin, but I'll have time to fry up some onions and or meat.

LUNCHES:

1 cup of mixed vegetable salad:
-equal portions of onion, bell pepper, radish, celery, carrot, and cuccumber
- top this with various bold flavors like: hot peppers, garlic, dijon mustard, hot sauce, olives, feta
- add fats from olive oil,a vocadoes, nuts, blue cheese dressing, ceasar salad dressing.

And

1 cup of homemade broth:
- left over chicken roast and bones
- 10 stalks of celery
- 3 large carrots
- 2 bell peppers
- 1 onion
- 1 tbsp sea salt
- 6 quarts of water.
- bring to boil then simmer for 18-24 hours

Basic lunch strategy:
- I MUST eat my veggies everyday. It is important for my vitamin K intake to be consistent while I'm taking warfarin.
- I plan to add variety by making the broth into various stews and soups. I love baked onion soup.
- I also like can salmon/tuna, eggs, and chicken strips so it won't be a problem adding protein to my lunches.

Supper:

This is where I am lost.

- When my wife cooks meat and potatoes type meal, I can have some of the meat but I'm looking for bachelor type ideas for a side dish.
- originally, I thought canned waxed beans or green beans would be a good idea. But in practise, I have them in the pantry and I've been avoiding them - lol

- when my wife cooks pizza, then I pretty much have to fend for myself.
- so far, I have some homemade shepard's pie in the freezer, i've modified it so the potatoes were replaced with grated then steamed cauliflower. Lots of butter and garlic....mmmm...very good.

-one meal we are able to share are Mexican fajitas, I just have all the same toppings as my family but on my plate without the tortillas wrap or shell.

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Old 01-26-2018, 14:44   #2
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as you can see, I'm not looking at gourmet meals yet.

Also, I'm resistant - for now - at the idea of buying grossly expensive almond flour in an attempt to eat low carb breads and crusts.

I see value in in low carb breads, but if I get caught up in this, I fear that I'll be 6 months into a keto diet and still really don't understand how to put together a decent plate of food without trying to imitate the carbage meals that carbers make. If that makes any sense.

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Old 01-26-2018, 15:03   #3
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Quote:
Originally Posted by NSDad126 View Post
as you can see, I'm not looking at gourmet meals yet.

Also, I'm resistant - for now - at the idea of buying grossly expensive almond flour in an attempt to eat low carb breads and crusts.

I see value in in low carb breads, but if I get caught up in this, I fear that I'll be 6 months into a keto diet and still really don't understand how to put together a decent plate of food without trying to imitate the carbage meals that carbers make. If that makes any sense.
Like you - I usually have salad for lunch. For supper I usually go with Steak and mushrooms or pork chops. I may also have 4 or 5 Brussel Sprouts that average around 8 grams of carbs with my supper time meal. Other potential vegetables you could try with your meat is swiss chard - 1 cup (boiled) is apparently 7 grams, the same for spinach.

I find that when I limit my carb intake, especially for supper it usually has a really good result on my morning BG levels. I'm fairly new at quantifying carbs however - I knew I ate low carb - now I'm trying to figure out how much.

Don't know if you live in the Halifax area NSDad but my daughter is in the Navy - maybe next time I'm in Town I'll look you up and blow our low carb eating out of the water (just for one meal) LOL

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Old 01-26-2018, 15:36   #4
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I keep a bag of frozen spinach in the freezer and add some to lots of things - especially soups (BTW, carrots are rather carb pricy for the broth)

Chopped cabbage would go well in your soups, and also as a side dish if you wife is agreeable to making it when she fixes your meals - smother it in butter. I make about a half a cabbage head at a time so I can eat from it through the week.

There are bags of frozen vegetables that just need to be microwaved or set in a pan of boiling water which would be quick and easy with no mess to clean up.

I eat the more premium canned green beans (whole green beans) and they taste really good and are firm. Canned doesn't have to be cooked so it's bachelor-friendly. I always add bacon grease when warming them up - and pieces of bacon if I have some left over from previously cooking it.

Canned bean sprouts make an easy side dish if you have something you can pour over them like meat drippings or boullion They also mimic noodles in soups.

I often keep a box of baby spinach in the 'fridge and will eat a handful with a meal (usually breakfast, but, then, I'm weird) - not as a salad, just the spinach. I like it fine and it's no fuss and no mess to clean up. Same goes for those salad mixes that are spinach, bok choi, baby kale, etc.

If you don't cook at all, you could ask your wife to fry up a couple pounds of hamburger for you to be put in a freezer bag so you can use it for meals when what she is fixing doesn't suit. Collect the fat that's drained off it and put in a small bowl. Set it in the 'fridge until it's hard - then break it up into pieces and put in a bag in the freezer. You then have fat to add to the hamburger when you use it. (A little work, but then 2 lbs will last for quite a while.)

You can add mayo to canned chicken/tuna, chop up a couple dill pickles, and you have a quick chicken salad. Add chopped radish and/or cucumber and/or celery to add a vegetable serving to it. If you want to go to the trouble to make a hardboiled egg, chop that up in it as well.

I've seen bags of "slaw" in the store that are chopped up well enough that you could just add mayo and a bit of sweetener to make a coleslaw (I wouldn't get the ones with carrots because of the added carbs). I've used these at times and cooked it - saves time and effort in chopping up a head of cabbage.

So, that's just off the top of my head.

Another tip is that when a meat is cooked for a meal, double the amount and then freeze what's left in serving portions - this is my "fast food" for when I'm not fixing a full meal (which is way too often these days).

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Old 01-26-2018, 16:24   #5
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Quote:
Originally Posted by NSDad126 View Post
Supper:

This is where I am lost.

- When my wife cooks meat and potatoes type meal, I can have some of the meat but I'm looking for bachelor type ideas for a side dish.
- originally, I thought canned waxed beans or green beans would be a good idea. But in practise, I have them in the pantry and I've been avoiding them - lol
Waxed/green beans also come frozen or fresh; perhaps a better quality of beans would make them more palatable.

Since I'm the cook in the family, I've kind of turned things around. I cook low-carb/keto and then augment with carbs/starches for DW (no other family to consider most of the time). Many times I'll cook a chicken or a bunch of pork chops and a low-carb vegetable and that's dinner (sometimes for a couple of nights; we're not against leftovers). On occasion, I'll prepare a root vegetable for my wife; I've also made batches of rice and noodles and frozen them in individual portions so I can add some to her plate easily. For example, I can make a keto stroganoff and put mine over shredded cabbage or yam noodles and put hers over egg noodles.

Quote:
Originally Posted by NSDad126 View Post
- when my wife cooks pizza, then I pretty much have to fend for myself.

one meal we are able to share are Mexican fajitas, I just have all the same toppings as my family but on my plate without the tortillas wrap or shell.
Depending on how "generous" your wife is with the pizza, you could do the same thing with it that you do with fajitas -- just eat the toppings and leave the starch sitting there.

Another option (again, turning the tables): if your wife is making pizza from scratch (or at least from prepared dough), make a cauliflower-crust pizza. I've tweaked my CC-pizza recipe sufficiently that my wife would rather eat that than the not-inexpensive frozen pizzas we (still) have in the house.

There's no crime in all of you eating keto (if there are not medical conditions to the contrary). My wife can always snack later on a piece of fruit or some carby snack or grab some ice cream or cookies for dessert. That suits the way she prefers to eat anyway. So this works for us. A variant of it might work for you.

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Last edited by VeeJay; 01-26-2018 at 20:47. Reason: fixed quote
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Old 02-22-2018, 04:07   #6
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I still feel a bit lost when it comes to supper. Most of the time, I'm just eating the meat portion.

For example, I'll eat the breaded chicken breast that the wife cooks for me, and since the breading is probably too much carbs, I'll have it with some cheese, a pickle and thats it.

Some of the side dishes that are working for me are:
1)cauliflower 'rice' served with onions and chicken broth and a healthy serving of olive oil or coconut oil.

2) a cup of chopped cuccumbers dripping in my favorite dijon mustard

3) yellow waxed beans chopped into 1 inch peices, this has become a marcaroni noodle for me that accepts pretty much any meat sauce or tomato sauce I can throw at it.

4) avocados seems to go well with anything.

5) so does a spoonful of pickled hot peppers.

6) pickles, olives.

7) I've been keeping 1.2 cup servings of chilli in the freezer. it has beans in it, I believe that beans are no good for low carbs, but it is still a controlled convenient portion that is taking me in the correct general direction while I search for other things that work better.

8) brussel sprouts in a cheese sauce. I was never a fan, but with cheese and salt, I could definitely get used to it.

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Last edited by NSDad126; 02-22-2018 at 04:12.
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Old 02-22-2018, 04:19   #7
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Dinner can be tough when you don't control (or have much input into) the menu. But you've got some decent side dishes there!

I've used French-cut green beans as noodle substitutes, the shape being more in line with what my brain and mouth expect in noodles. I eat more cauliflower now in more guises than I think I ever did in my life. And chili, of course, can come without beans. I've found a recipe for a keto chili (thickened with pumpkin) that is quite satisfying and could easily fill serving dishes for later. I should pop that into the Recipes forum...

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Old 02-22-2018, 09:37   #8
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Quote:
Originally Posted by itissteve View Post
Dinner can be tough when you don't control (or have much input into) the menu. But you've got some decent side dishes there!

I've used French-cut green beans as noodle substitutes, the shape being more in line with what my brain and mouth expect in noodles. I eat more cauliflower now in more guises than I think I ever did in my life. And chili, of course, can come without beans. I've found a recipe for a keto chili (thickened with pumpkin) that is quite satisfying and could easily fill serving dishes for later. I should pop that into the Recipes forum...
I used that recipe along with 4 or 5 others combined to make a chili. I used avocado instead of pumpkin for the thickener.

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Old 02-22-2018, 12:44   #9
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I used avocado instead of pumpkin for the thickener.
I wish we here had a reliable supply of good avocados here... I get so many iffy avocados I've decided I have better odds at the casino.

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Old 02-22-2018, 19:19   #10
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Thanks NSDad126 for starting this thread and thanks all for answering. I can't explain why, but the advice here on dinner is immensely more helpful than looking through the recipes. I hope this isn't out of line, but a similar thread on desserts and snacks would be awesome!

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