Helpful Tips and Tricks for Week 1
You may or may not be interested in my tips and tricks for week 1 but here you go anyway. 🙂
Making changes as you go based on your past experiences and what you like or don’t like should be the norm. Don’t be afraid to change things up to suit your tastes.
I absolutely love having the menus from the book plan out my meals. With that being said I can’t help but make changes as I go along. I think having a plan makes it much easier for me to see what or where I want to make a change.
Protein
Regardless of the changes you make, remember that protein must remain front and center in your meals. That is what is going to satisfy you. If you aren’t satisfied when eating the appropriate amount of protein then you need to up the fat. Fat is a target, protein is a must.
Ok, enough of that. On to the tips and tricks for each day.
Tips and Tricks
I am cooking for 2 so I have made changes to servings sizes where needed. Always make sure to review the number of servings for each recipe.
These changes are just suggestions. This plan is a joint endeavor. The book lays out the groundwork for you to start your own journey to find the modifications that work for you.
I started a journal using Pages on my Mac. In addition to what I ate and recipe notes, I’ve recorded daily exercise and a journal prompt. Use your journal your way.
Recipe Notes (* denotes I would make again)
Day 1 – Monday
B – Scrambled eggs and sausage patties*
Omit heavy cream and water from eggs.
Use store-bought, clean ingredient breakfast sausage or sub bacon, Canadian bacon or deli counter ham (make sure not to buy the pre-packed ham and double check the nutrition label for added sugar i.e. brown sugar ham or honey baked ham).
L- Tuna salad p. 238*
Double the tuna. Keep mayo and dijon the same. Add 1 T capers and 2 stalks celery. Use juice from 1/2 of a very small lemon. 1/2 t kosher salt & 1/2 t coarse ground pepper.
Stuff 3 romaine leaves with the tuna salad and serve with a small handful of pork rinds.
Omit red onion, parsley, dill relish and Italian dressing.
D – Chicken Mushroom Skillet (web recipe serving size: 4 servings) with microwave mashed cauliflower*
Use 2 lbs chicken tenders
Use 2 oz Boursin cheese in cauli
Journal prompt:
Something that surprised me today was…
Day 2 – Tuesday
B – DF Mini Waffles with sausage*
Came together quickly.
Sub sour cream for the mayonnaise. Greek yogurt may be a bit tangy and require a little stevia.
Use 1 package of Knox unflavored gelatin.
Make sure eggs are room temp. Place in bowl with hot tap water while preparing other ingredients. In a separate bowl, whisk dry ingredients together then add mayo/sour cream and one egg. Whisk until incorporated and then add each additional egg separately.
Use a 1/4 cup measure to pour the batter onto the greased mini waffle maker (about $10) and make sure to cover the surface with thin layer. Cooked 4 minutes each. Put in the toaster after cooking to make them crispier and to reheat.
D – Sheet pan Shrimp and cabbage noodles or spiralized zucchini depending on hunger level
Double recipe. Do not butterfly the shrimp. Buy frozen, peeled shrimp to save time.
This was an odd one. Don’t think I would repeat it. There was no juice to speak of so I put a few of the tomatoes that didn’t burst in the blender with some olive oil for a sauce.
Cut cabbage or zucchini and store in container until ready to cook.
Journal prompt:
Today I am proud that…
Day 3 – Wednesday
B – Smoked Salmon omelet and sausage patty
Sub ham for smoked salmon. Skip separating eggs.
D – Cheddar Bacon Burgers* with cloud bread
Simply top with cheddar or cheese of choice and bacon.
Make sure cloud bread ingredients are at room temp. Use a mixer to make sure the egg whites form stiff peaks. Bake on parchment paper not silicon baking mat.
Journal prompt:
A challenging moment today was…
Day 4 – Thursday
B – Waffle Breakfast Sandwich**
Toast waffles or pancakes in the toaster to crip and/or reheat.
D – Sheet Pan Chicken Fajitas with Romaine Lettuce *
Cut chicken in slices. Marinate in ziplock bag with 1 T olive oil, zest and juice of 1 lime, a minced garlic clove and taco seasoning. Serve with pic de gallo, avocado, sour cream and shredded cheese.
Cook peppers and onions in skillet.
Serve over Romaine lettuce with a dressing of 1/2 salsa and 1/2 sour cream.
Journal prompt:
Right now, the Sugar Free Challenge is difficult in that…
Day 5 – Friday
B – 1 mini waffle with 1 sausage patty
D РGarlic Butter Steak Bites with Saut̩ed Peppers and Saut̩ed Summer Squash **
Cook prime sirloin center cut steak over high heat about 2 1/2 minutes per side for medium rare. Remove at 112 degrees.
Journal prompt:
What’s made my life easier is…
Day 6 – Saturday
B – Scrambled eggs with bacon
L – Leftovers
D – Changed the menu since my boys were home for family dinner.
Made rack of lamb with feta sauce from a keto cookbook I have and served with a side of steamed broccoli with leftover garlic butter sauce from the Garlic Butter Steak from night before.
Journal prompt:
Physically and emotionally I am feeling…
Day 7 – Sunday
B – Leftover steak and eggs
L – Egg salad over Romaine lettuce with Italian Dressing p. 176 *
D – Didn’t have enough cabbage to make Cabbage Skillet so made Keto Cabbage Roll Soup
I reduced the amount of thyme, used 1/2 of a med. head of cabbage and left out the cauliflower rice. Served with mini “cornbread” muffins.
Journal prompt:
The most delicious thing I ate this week was…
