Hello! I’m new here and I am wanting to try Keto this week. I’ve done research and it seems really hard to figure out what to make in a meal. When it comes down to calculating macros and stuff… unless its a meal I find online I feel very lost. Is there any place I can find meal plans for like 2 weeks for a woman that I can mix and match?
Extremely overwhelmed
PugsDigMusic
(Donna )
#2
Welcome! The Diet Doctor website is easy to read and I like it because it also has pictures, which helps me to visualize.
4dml
#3
Eating HFLC doesn’t have to be complicated:
Pick a meat (3-6 oz portion)
Pick a non-starchy vegetable (6-12 oz)
Pick a fat ie. butter, cream, cheese (1-2 TB)
Example: A meal consisting of 4 oz ribeye with 2 cups of broccoli and 1 TB butter has 475 cal, 39g fat (74%), 23g protein (19%), 8g carb (7%).
KISS. Of course, if you’re a foodie, this isn’t gonna work for you…
240lbfatloss
(Ken)
#4
Cook a hamburger. Put cheese on it. When done, put on a lettuce leaf. Pour the melted fat over it. Add condiments, but keep ketchup to a minimum. A little pizza sauce has far fewer carbs. Mayo is excellent, as is mustard. Even better is a few slices of bacon cooked with the burger. Roll up in the leaf, eat with silverware since it’s a little messy. Serve with a side of veggies like broccoli and cauliflower, (no starchy ones) sauced with something like butter, cream, cheese etc. Or, pour the melted meat fat on the veggies. Make sure you eat all the fat, sauce, etc.
Or, go to McDonald’s, buy two double cheeseburgers and a side salad. Get a full fat dressing for your salad, not low fat. Throw the buns away. Cut up the burgers with the plastic knife and fork and put on the salad. Cover with the full fat dressing.
Enjoy.
KMont
(Kevin)
#5
Try not to make it to complicated on yourself. Like most have said just pick a meat like ground beef, or a fatty steak (Ribeye is one of the best flavors in my opinion), and then have a nice salad or some green-beans as a side. For simplicity I just open a can of green beans and cook them until there is very little liquid left in the pan then I put a couple tablespoons of bacon fat that I’ve saved into it and stir it up and cook a little longer. Also a good snack is to get just sandwich cheese squares, I use white and yellow sharp cheddar, cut them into 4 squares, put on parchment paper in an over at 250 degrees for 30 minutes. They are similar to a cheezit and very easy to have in a baggy to snack on for a little extra fat consumption.
I would just try to go with the basics for the first week or two and then you can start getting more into the hardcore nuts and bolts of the lifestyle. Just steer clear of anything made with grains, sugars, and just read your labels on products.
Aawa
(Ren)
#6
I recommend https://www.ibreatheimhungry.com/menu-plans-new to friends that want to try keto out and want a meal plan to simplify things.
PaulL
(You've tried everything else; why not try bacon?)
#7
Here are some quick and easy meal suggestions:
One of my favorite meals is bacon and eggs. I do three slices of bacon and two eggs, scrambled. I generally fry the eggs in beef tallow or yesterday’s bacon drippings while the bacon is frying, because I don’t want to wait! When the pan cools, I enjoy drinking some of the bacon juice, for extra fat, and saving the rest for cooking with. Coffee is either plain, or with whipping (heavy) cream. Another great meal is a couple of frozen burgers, which I buy in boxes of 20 and microwave as needed. They are great topped with cheese and seasoned with butter and salt, or a small bit of ketchup.
I buy high-fat Italian sausages in quantity and freeze them in packs of two or three. They re-thaw nicely in the microwave, and sometimes I even cook them in the microwave as well.
A half or full pork picnic (shoulder joint) is very easy to roast (about 20 mins./lb.) and provides several meals. I like picnics because they come with that lovely layer of fat, so they are self-basting and you get a lot of fat with every slice.
Your supermarket probably offers deals on large packs of chicken thighs or thighs with legs, and the price per pound is usually quite a bit more reasonable than the price of boneless chicken breasts. I buy a pack of ten or twenty pieces, put them in baggies and freeze them. They are easily thawed in the microwave before cooking. I usually pan-fry chicken, in either beef tallow, bacon drippings, or coconut oil, and make gravy with heavy cream and the drippings. (You can make an awful lot of gravy with no more than a tablespoon of flour, which keeps the carb count down, but you can also use xanthan gum as a thickener.)
It is very easy to make a Bechamel-based cheese sauce to go on your broccoli or cauliflower, and the sauce provides plenty of lovely fat. I love bleu cheese, so I put a liberal amount of bleu cheese dressing on, if I am having a salad. Romaine lettuce or chopped spinach makes a quick garden salad, which can easily be garnished with plum tomatoes, sliced onion, and shredded cheese.
For snacks I generally go with almonds, pork rinds, or slices of cheddar, buttered for extra fat.
HeatherD
(Heather Miller)
#9
You can do it! As others have said keep it simple. For the first month I ate bacon and eggs, salad with a bit of protein, and then for dinner I had meat/ salad or veg/ and a healthy fat.
Remember to only eat if you are hungry, its okay to miss a meal. Try to add extra fat or a few veg if you are still hungry, but never eat until stuffed.
Good luck!
