Following on from the LCHF Basics I would like to give you an insight on how I put it all together on a daily basis with some sample menus. By now you would have, Hopefully, read some of the links that I suggested previously to get an understanding of what a lifestyle change to LCHF, (Low Carbohydrate High Fat) is all about and how it works – and you will have started thinking about how you can make it work for you. The more you read, discus and understand the theory, the easier it becomes to adopt the LCHF lifestyle.
As you look at the multitude of recipes and instructions there are two additional notes I would like to make –
- Know exactly how much you are putting in your mouth. Use a digital food scale to weigh food or use measuring spoons – for everything!!…. It is so easy to creep a bit of extra Protein or Carb by over estimating portions.
- Sugar – including Honey, Maple Syrup, Fructose (fruits and juices), Lactose (milk), Agave syrup and the like all contain Carbohydrates and are often replaced by Artificial Sweeteners such as Stevia, Splenda, Equal, Xylitol and are in products labeled sugar-free or diet. It has been my choice to totally avoid any sugar substitutes. I had already reduced the sugar content in my day prior to adopting LCHF so for me it seemed unnecessary to re-introduce artificial sweetness. You will find many recipes for LCHF that include artificial sweeteners – my adaptations of these recipes avoid them. The choice, however, is always yours.
- Calories are not that important to track but I find that 1300 to 1400 is working for me with the change to LCHF. Previously I struggled to lose weight on a Low Fat, Low Calorie Diet eating 800 – 1000 cal per day!!!.
So, here it is….the things I eat at home –
Generally I eat two meals and one snack across the day adjusting the portion sizes to meet my targets of Protein:Carb:Fat (20:5:75%) and Total Calories based on my needs and health goals at this stage.
BREAKFAST / BRUNCH / LUNCH MENU CHOICES
- Omelette – 1 or 2 Egg
- Mushrooms & Spinach
- Spinach and feta
- Cheese and herb
- Bacon and Eggs
- Fried in Butter
- Scrambled with cream
- Mushrooms and Spinach topped with a Poached Egg and Hollandaise
- Cheese Toasted Oopsie Sandwich
- Okonomiyaki with Cabbage, Spinach or PakChoy and Kewpie Mayo
- One Minute Muffin
- with Poached egg and Hollandaise
- with Ham and Cheese
- Cream Cheese & Cracked Pepper
- Peanut Butter & Butter
- Spanish Style Fritatta with no potato
LUNCH / DINNER MENU CHOICES
All mains served with a side of greens with a butter based dressing or a side salad / coleslaw with mayo
- Bangers and Mash – Sausages on Cauliflower Mash
- Roast of the day – Beef, Pork, Chicken or Lamb with Roasted Cauliflower & Carrot
- Pan Fried Protein – Steak, Chops, Fish, Chicken with Mushrooms and Cherry tomatoes
- Burger – Beef or Lamb Pattie served deconstructed on lettuce, onion, celery
- Meatballs Swedish style – in a cream sauce on LCHF oodles
- Pizza – Cauli Crust topped with Cheese & Chicken or Prawns or Bacon
- Caesar salad – Lettuce, Bacon, Parmesan and red onion with mayo and a poached egg
- can add chicken or salmon
- Curried anything with a Coconut Cream sauce and “Cauli Rice” or Oodles
Cream sauce, Hollandaise, Garlic Butter, Herb Butter, Guacamole, Sour Cream, Cream and Cheese
- Celery Stick with Peanut Butter, Feta or Cream Cheese
- Hard Boiled Egg with mayo
- Cheese cubes, slices or sticks
- Salami slices or sticks
- Mashed egg with mayo wrapped in a lettuce leaf
- Chicken Nibbles – real wings (not battered chunks) with mayo
- Chocolate – one square of Lindt 95%
- Coffee (two cups across the morning)
- Bullet Proof (whipped with Coconut oil and Butter)
- Long Black with pouring cream
- Green Tea – If I need a hot drink in the afternoon
- Beef Broth – I don’t make my own, I use the Campbell’s Stock Pot pods
- Wine – Red, White or Sparkling (a glass or two with dinner)
- Scotch – neat or on the rocks (after dinner)
- Water – if I get thirsty, I should drink more water but I struggle
There is lots of room to chop and change things about to suit your tastes and targets and that is why it is so important to measure ingredients / portions and track it all (Food and Beverages) in a food diary that can calculate your Protein:Carb:Fat as well as total calories.
Shopping to get started
- Cream – Heavy, Pure, Pouring
- Cheese – Parmesan, Mozarella, Blue, Sticks
- Cream Cheese
- Sour Cream
- Coconut Oil
- Olive Oil
- Coconut Flour
- Almond Meal
- NOTHING that is Low fat or Fat free
Being Organized – saves time and reduces risk of naughty snacking
- When I make Oopsies, Muffins or Crepes (oodles) I make extras and freeze the remainder for another day.
- Boiled six eggs at a time and keep spares in the fridge
- Pre-cut Celery Sticks
- Cut unsalted butter into 1cm cubes for Bullet proof coffee
- Divide up Cauliflower – keep some fresh and freeze the rest for later use
- Shred Cauli rice
- Florets (for mash or roasting) blanch before freezing
- Divide Bulk Bacon for freezing
Please remember, I am not a Doctor, nor am I a dietician. You are advised to do your own research regarding LCHF lifestyle choices and consult with your own medical team regarding your personal circumstances.
What about party foods, take outs, desserts and dining out? Those Ideas will be coming soon.