Here’s a collection of ideas for quick & easy foods and meals if you’re just starting out on this low carb ketogenic way of eating. Pretty soon it gets to be second nature and it won’t feel like a puzzle to figure out what to eat. In the meantime, here are some ideas to start with:
- If you need a food list, go here and request a food list–there will be a pop up box where you can enter your email address. If you don’t receive your food list, let me know and I’ll help you get a copy.
- Eggs! Deviled, scrambled, fried, omelets with keto friendly meats, cheeses, and low carb veggies
- Olives and pickles: both a good source of salt when you first get started, which is very important!
- Cheese sticks
- Bacon! We have a pan a day at our house, baked on a foil-lined cookie sheet in the oven for about 20 minutes.
- Bacon and eggs
- Deli meats, salami, pepperoni. Look for brands that do not contain high fructose corn syrup. Most cured meats do contain some amounts of sugar, but just look for those with the least amount possible.
- Jerky, if you can find quality brands made without sugars.
- Fiorucci meat/cheese roll ups, found in many local supermarket delis.
- Guacamole. I like the wholly guacamole mini’s for individual servings of guac. If you need something to dip with your guac, sliced cucumbers, green peppers, celery are options.
- Pork rinds. Look for brands that do not contain sugar. Parmasean crisps aka Whisps are baked parm cheese and can be found at Wal Mart delis and Sam’s Club.
- Nuts. Cashews are the highest in carbs. Macadamias are the lowest carb & highest fat, so they’re great. Pecans. Almonds. Just be careful about portion sizes. I like the 100 calorie packs for portion control. Read the label. If they contain sugar, find another brand without sugar.
- Low carb veggies with ranch dressing. Typically above-ground veggies are the lowest carb choices.
- Recipes:
–My best source of recipe ideas comes from the Ketovangelist Kitchen facebook group. If you’re not there, request to join here. It’s a great spot to get ideas.
–You can also find recipes that I’ve tried here.
–Pinterest. Search for Keto recipes and you’ll find hundreds.
–Steak with butter and a side salad or low carb veggie. Add butter to the veggie too
–Chicken wings. You can make these at home or have them in a restaurant. Just make sure any sauce you use has no sugar and no breading if you’re eating out. We like Cholula or Frank’s sauce & butter for ours we make at home. If you’re breading, use crushed pork rinds rather than bread crumbs. Ranch or blue cheese for dipping is fine!
–Salads with plenty of full fat toppings like eggs, cheese, blue cheese or ranch or cesear dressings, oil & vinegar, olives.
—Egg Roll in a Bowl I could eat this everyday.
—Cheeseburger Casserole. This recipe makes a huge batch. I half it because I’m cooking for just two of us. It still gives plenty for left overs. If you have a big family or are having people over, make the full recipe.
–Pizza Skillet–I make this one often too. Brown ground beef (78% lean to get the higher fat in) and/or sausage with a little onion and garlic, top with no-sugar added italian tomato sauce (we like Rao’s), mozzarella cheese, and pepperoni. Heat until the “toppings” are melty. Great left-over too.
–Stir fries with meats and low carb veggies. Use olive oil or coconut oil for frying, coconut aminos rather than soy sauce. - Eating Out:
–At Starbucks, get drinks with NO sugar, NO classic, NO whip, and with heavy cream rather than lower-fat milks. I don’t use the sugar free syrups because they can interfere with losing, but this is a personal choice. Some people do fine with them. Unsweetened passion tea with heavy cream is tart and tasty too.
–Cesear salad without croutons. Chef salad or steak salad with ranch or blue cheese dressing.
–Bunless burgers. I never get tired of those! Most restaurants will accommodate your request, even fast food places.
–Steak. Salads without croutons and with full fat salad dressings. Avoid sugary dressings like french, honey mustard.
–Unwich at Jimmie John’s
–Omelets with meats, cheeses, and low carb veggies. Bacon & eggs also make a good restaurant meal too. Ask them to add cheese to your eggs, sour cream or guacamole too if you’d like.
These are just a few ideas to get you started. If you have other suggestions, leave a comment and let’s add some more to our list
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