JERF Week 1 Update

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.

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?


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