Busy schedule? how do you keto?

(Ian Keith) #1

Being in medical school, and only having a walmart near me I have found this to be affordable, reliable way to keto every week. I can make the tikka masala and chicken alfredo from scratch in a slow cooker on the weekends, and I have yet to get sick of the flavors.

morning: coffee black, 1tsp of coconut oil, 2 bacon strips, 2 eggs. ~4 brusselsprouts cut in half, 1/4 of mushrooms
lunch: chicken tikka masala (sometimes with cauliflower rice, but i like it on its own)
snack: 1/4 cup almonds/papitas and a square of 90% dark chocolate and a second coffee
dinner: chicken alfredo on top of riced broccoli (sometimes on shiratoki noodles, wife don’t like it)
snack: ham, cheese, mayo lettuce wrap. (also sometimes my lunch)

(Karen) #2

I love hearing a new generation of doctors eating/learning about keto! My schedule is not nearly so complicated so I’m able to cook things. I make variations of things that are used to make. Although I still miss bread. And keto bread is pretty dense not light or fluffy, or chewy. It’s not a substitute for bread, it’s a substitute for no bread. Check out “what did you eat today, part deux”

(Matthew) #3

Hi,
Thanks for sharing. I’m 3 weeks into Keto. Couple of questions…

Your 1 tsp of coconut oil goes into the frypan with the bacon? Nothing else?

I have yet to find a dark chocolate which isn’t highish in carbs and or sugar.

Where is all your fat content apart from the mayo, bacon and Coconut oil? Or is that sufficient as is, given the fat content in some of the other foods?

Cheers

(Matthew) #5

I might try that this morning. :yum:

(charlie3) #6

I live alone, work 55-65 hours a week, 80 minutes total commute time, so eating real food and getting the exercise I want in the time remaining is challenging. Like you I eat the same stuff. Chris Masterjohn calls it the robot diet.

Saturday is shopping day, Cosco, Walmart, vegetable market (and is the day I eat nothing). I prep 5 lunches, ready to grab and go in the morning, HB eggs, nuts, cheese, jerky sausage. On sunday I make a week supply of olive oil and vinegar dressing plus seasonings, enough for 6 of my very large dinner salads. I cut vegetables for the Sunday and monday salads. On Teusdays and Thursdays I cut veggies for two salads. Final salad prep is adding meat, avecado, tomato, then exercise, then add dressing and eat dinner. I skip breakfast except for Sunday morning (bacon and eggs) after the Saturday no eating day. I eat meals only, no snacks ever. If I want a treat it’s desert. I don’t think about time restricted eating, I think about frequency restricted. May be I used to eat 3 meals plus 2 snacks, 35 times a week. Now I eat 12 times a week. Those 12 meals are large, filling, satisfying. Since they are low carb I don’t need a nap after the meal.

(For the fiirst time since starting keto I actually cooked something this morning, easy keto bread, and ate it with cream cheese. It worked. Texture is fine but it needs some sort of added flavoring. I’m ready to do more cooking when there is time to experiment.)


I track with Cronometer and pay the $35 annual subscription so I can save recipes, which makes it easy to verify nutrient content. Tracking is time consuming but has been worth the time so far.

(Karen Parrott) #8

Batch cook

Secure refrige at work so I can pack 2 days worth of the same meals. Cuts on daily prep time.

Glad you are making this work. Bravo! Med School is taxing. I’m a medical technologist (1988). Wish I could have Keto-ed back then.

#10

Boring keto rocks :sunglasses:

(charlie3) #11

One meal a day is not an option while I’m working. Then I take the two meals I eat and stand them side by side and the prospect of eating them within a few hours is not savory. It would be easy if I was sedendary. My first meal today was 1800 calories, 200-400 more than my resting metabolic rate, not a problem. But I burn an extra 800-1000 calories a day with walking and exerciise. Eating all that in one siitting would take most of the enjoyment away. Finally, there isn’t enough time after work to eat that much food and do some exercise and get some sleep.

May be I’ll be retired in the next year. Then may be I’d eat a late breakfast and early dinner and sleep through the hungry part of the day because I’d be going to bed before hunger sets in.

(Ian Keith) #12

i eat the coconut oil with my coffee, sometimes i will use butter if there isn’t enough bacon grease. get my fat from eggs and and the bacon. the chicken tikka (also known as buttered chicken) uses ghee and a lot of butter/ heavy cream. The alfredo is all heavy cream and cheese. The lindt has 22g fat and 3g of surgar, but i only eat 1/3 a serving so 1g of surgar and ~8g of fat.

(Ian Keith) #13

i’ve tried that, but its not good for school. I would get tired occasionally, and end up benging even when I knew what I was doing. which made me fall asleep.

(Amy Ramadan) #14

Have you tried Joseph’s low carb pita bread and flat bread wraps? They are wonderful, much better than I ever though low carb bread could be!! Plus they are easy to find, and very affordably priced!! Just a suggestion lol!!

(Allie) #15

If you add the oil to coffee make sure you blend it to avoid the oil slick.

(Ian Keith) #16

They teach the benefits of ketosis in biochemistry, but some students still think it is unhealthy. I described one occasion in another post.

(Kristin) #17

Lunch is easy at work. I prepare my lunch the night before. If i don’t have leftover dinner to serve as lunch, then lunch is always some variation of meat + a little salad/veggie, olives or piece of cheese. Meats are fatty, such as ham steak, mortadella, prosciutto, salmon. Occasionally I will bring bacon and eggs to cook in the microwave. I’ve had some salads with tuna in olive oil with lemon salt and pepper added. I get more creative with my dinners.

(Karen) #18

Closest store is 200 miles away

(Matthew) #19

Thanks for clarifying…Looks like you have it all sorted out. I was eating a chocolate recently that stated no added sugar and I noted the sugar was 0 or 1% something like that and I thought this will do the trick. Only later to read each portion has 14gms of Carbos. I couldn’t find any chocolate bar below 14 or so. I’m gathering a portion is like an eight of the chocolate 100gms maybe. I don’t know.

(Amy Ramadan) #20

Wow!! Seriously!!! I can’t even imagine!!!

(Karen) #21

Ha ha ha ha ha ha! The closest store that has Joseph’s pita is 200 miles away. There are stores in Colorado just not ones that have Joseph’s pita pita. The closest store to me for milk bread butter eggs groceries is 25 miles, not 200 hee hee

(John) #22

Montezuma’s Absolute Black 100% Cocoa Solids - 100 gram bar (3.5 ounces). Serving size is 1/4 bar, 25 grams. 15g fat, 3g protein, 6g carbohydrates, 0g sugar, 4g fiber (so net 2g carbs). No sugar added at all. It is not sweet in any way, but not bitter either. The flavor is pure unadulterated cocoa, smooth and silky with a little crunch from the cocoa nibs which comprise 7% of the bar.

There is no way I would eat 1/4 of the bar as a single serving, though. I usually break off one or two small squares of it and enjoy it with black coffee or occasionally a shot of bourbon.

To the original topic “How do you keto on a busy schedule” - that has certainly been tough for me, especially the complete shift in my lifestyle to where I now have to grocery shop frequently and cook all of the time.

I am going to have to figure out a way to plan and prepare meals several days in advance. I am making progress with that, but still have more to learn. I bought a keto cookbook today and have an Instant Pot on order so hopefully I can expand my repertoire.

(Amy Ramadan) #23

Lol too funny!! That does make more sense!!! Luckily the Wal-Mart right around the corner has it here!! Nice to be able to Have a grilled cheese sandwich every now and then and my boys love to experiment with ut, making crackers and put a chips etc.