Hi all! Just checking in to give you an update on how my first week went. I made a short video for you below…
My quick go-to breakfast was Dairy-Free Bullet Proof Coffee. Which is a high-fat, low-carb, low-sugar drink that keeps me full for 4-5 hours, until lunch time. I blend 8-10 oz of decaf coffee with 1/3 cup full-fat coconut milk, 1/2 cup homemade almond milk, 1 1/2 Tbsp coconut or MCT oil, stevia to taste and flavour add-ins such as pure vanilla or almond extract, cacao powder or chai spices.
Eggs and avocado on a tahini bun was another quick breakfast. When I had more time I made an egg scramble with 2 eggs, 1-2 ounces of ground beef, sautéed peppers, onions and kale or spinach. Topped with some salsa or avocado. Or I made 2 eggs, with 2 slices of natural nitrate-free bacon with 1/4-1/2 avocado.
These meals clock in at about 350-400 calories.
On Sunday I cooked 2 lbs of ground beef/pork, baked a spaghetti squash and roasted a head of cauliflower. I used these throughout the week with different meals. For one meal I cooked 2 slices of bacon, then pan-fried brussel sprouts in bacon fat and added some ground meat, veggies like kale and cauliflower and the chopped bacon. This made two meals – dinner and lunch for the next day.
Another quick meal was cooking the ground beef with a jar of organic crushed tomatoes, a bunch of veggies and fresh herbs served over spiralized zucchini.
We BBQ’d chicken thighs and served them with spaghetti squash and roasted cauliflower and broccoli.
I made sure that I could pull these meals together in 20-30 minutes. Prepping on Sunday really made a difference. Keep it simple!! Pick a protein, add lots of veggies and healthy fats – that’s it!
I also cooked a whole chicken on the weekend to make easy meals for week two.
I have a snack in the afternoon around 4pm an hour before I go to the gym. This week I had Chocolate Nutty Fat Bombs.
Chocolate Nutty Fat Bombs are on the blog today! I love tahini but this is the first time I made a "treat" with them…treat is in quotes because these are super #lowsugar and #lowcarb. All the yumminess without the guilt. Link to recipe is in my profile ☝☝ #fatsarewhereitsat #fatbomb #keto #ketodiet #ketosis #ketogenic #healthyfats #dairyfree #glutenfree #vegan #vegetarian #tahini #coconutoil #healthysnack #fitfluential #cleaneating #eatclean #jerf
After dinner I’ll have something small around 7:00-7:30pm. Anything from a couple squares of 85% dark chocolate to homemade vegan ice cream to organic popcorn with real butter. I have had some dairy this week, plain greek yogurt and some organic cream. Mostly because it was in the fridge and I needed to get rid of it! But after it’s gone I won’t be having any dairy.
I am down a few pounds – yay! Trying to lose that Christmas fluff 🙂
How I’m Feeling
I feel great this week! I’ve really been increasing my water intake and sticking to very simple recipes. I haven’t had too may cravings besides a glass of wine. I haven’t had a drop of alcohol since New Year’s and it feels awesome. Yes, I will have wine again but for the next month I’ve decided to give it up. Spoiler —> this changes for my week 2 update 🙁
Be sure to check back in to see how things went in week two.
Are you trying to JERF? Do you have any tips or favourite meals?