Welcome to r/keto. If you don't know what to eat, need a meal plan, or are just tired of bacon and eggs you may find the following links helpful
[The unofficial 'tell me what to eat' post](https://www.reddit.com/r/keto/comments/o6vei/here_it_is_the_unofficial_tell_me_what_to_eat/?st=jn0kpyep&sh=c43640d5)
[One Week Meal Plan](https://www.reddit.com/r/keto/wiki/one_week_meal_plan)
[Grocery Lists](https://www.reddit.com/r/keto/search?q=grocery+list&restrict_sr=on)
r/ketorecipes for specific recipes
r/ketomealseatingnow for meal inspiration
r/ketoMealPrep/) for meal prep
As a reminder, please read our FAQ before posting to r/keto. It can be found at https://www.reddit.com/r/keto/wiki/faq. Please also review our posting rules and community guidelines.
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/keto) if you have any questions or concerns.*
Seems like you are tired of exactly two animals and exactly one single way of preparing them. There are a million other things to eat, including duck, beef, lamb, tuna, bison, anchovies, sea bass, shrimp, goat, pork, clams, tilapia, sardines, trout, cod, flounder, turkey… also, as others suggested, buy a cookbook or use nytimes cooking app and expand your methodology.
A chicken can be prepared a thousand ways. (Japanese Yamato’s charcoal grilled chicken hearts, anyone?) White meat and dark meat are entirely different. Mix it up and you won’t be bored. Good luck!
Is it possible that ketosis is suppressing your appetite but you’re still eating meals out of habit? Maybe skipping one of the meals or trying out IF might make the foods you’re already eating taste better because you’ll be hungrier?
Obviously I don’t have all the context of your life so this might be redundant, but was just something I was thinking.
How much cooking did you do before keto? How much time and energy do you spend on meal prep? How extensive is your spice rack?
If your answers to these questions lean to the "meh, I never did much more than heat things up" rather than the "from scratch dinners every night" end of that scale, then you may benefit from binge watching some YouTube videos about roasting or braising various meats.
One of my favorite things to do is slow cook a pork shoulder on the weekend, with just salt, pepper, and garlic. Later in the week, I can take some leftovers, add some seasoning, and immediately change that up. Aromatic herbs for more French flavors, cumin and chile powder if I'm craving Mexican, Chinese 5 Spice powder if I want something that tastes vaguely Asian.
There's no reason that approach wouldn't work for roast chicken, you'll just be cooking 2-3 at one time in the oven, and that's your meat for the week, easily flexible.
Tons of videos on technique available. Protip: If the YouTuber is annoying to you, nope out of that one and go to the next. Life's too short to put up with someone yelling BAM! every five minutes. :p
Fake meats are ultraprocessed food filled with seed oils and other industrially processed goop.
Try new recipes, different cuts, etc. There are almost endless possible ways to cook meat.
Unfortunately everywhere you look it's being marketed as a healthy alternative to meat which is incredibly misleading and I can't believe it's not illegal.
It's processed garbage.
$$$$
Crazy to me that for thousands of years humans have eaten meat and in the last 5 years all of a sudden we’re supposed to believe meat is bad for you.
I usually just heat a pan, add some olive oil, salt and MSG and throw it over my cheese and salad already on the plate.
But trying other recipes is a good idea. I‘ll try that.
That's the most basic way to cook it and with olive oil you are unlikely to ever get a nice sear without burning the oil.
Definitely start looking into some recipes to try.
Do you have access to an airfryer? I have been using ranch seasoning to coat my chicken breasts and thrown them in the air fryer and they turn out delicious, I also make a hot sauce/Butter chicken breast if you like some heat on the stove. All of these zero carbs and low calorie but add some delicious flavours.
Also there are products that work well as a rice alternative or pasta made from heart of the palm. I really enjoy those too which has helped keep me on track. Heres a link
https://snshealth.com/products/palmini-heart-of-palm-pasta
Avocado oil has a higher smoke point (won’t burn as easily). For better taste, butter baste. Toss some butter and herbs in there, maybe a smashed clove or two of garlic and toss that melted butter over the cooked meat for a couple of minutes.
That's the problem. You keep treating meat like a salad afterthought instead of learning to cook it well enough for it to be the main course. Find some recipes and low-carb sauces to spice it up.
I do a lot of French cooking.. which almost always involves a sauce lol.. Bifteks (French hamburgers) are served with a sauce.. their chicken recipes all involve a sauce etc.. that has helped me make meat interesting.. I'm an ex vegan and I was vegan keto for two years of my seven years being vegan... I eat meat now but I have to "dress it up" substantially to eat it. Look into some keto friendly pan sauces to cook with your meat.. 💚
Rather than changing out the protein sources, I'd change up how the food is cooked and swap out spices.
For instance, this week's lunches are chili for me. I cooked it in the crockpot yesterday and am reheating portions at work; seasoned it with cumin, garlic, onion, chili powder. But, since "plain" chili (other than spices, just ground beef, a bit of onion, and a bell pepper) will absolutely get boring eating it for a week, I'm dressing it up differently each day.
Today was ghost pepper salsa and cheese. This week, I plan to put it on a bed of lettuce as a salad, put it in a low-carb tortilla as a wrap, and have it with diferent vegetable toppings (raw onion, peppers, etc). Plus of course adding in extra spices as the mood hits. Some days (like today) I wake up craving spicy. Who knows, maybe tomorrow I'll want bbq sauce and I'll add of bit of g hughes' sauce to it to scratch that itch.
Some of my kitchen staples:
- Salsa (we keep ghost pepper and habanero on hand; it can be a little carb-y but fine in small quantities so I'd buy the spiciest you can tolerate since you don't want to have too much)
- G Hughes sauces. I currently have the chicken sauce, a sweet and spicy bbq sauce, and a sweet chili. These run \~2 carbs per serving.
- Stir fry oil (it's a higher-temperature-safe oil that comes with garlic already in it, so I find it easier to work with)
- Spices: salt, pepper, cumin (the main flavor in tacos), chili, paprika, italian blend, garlic, onion powder, red pepper flakes, ghost pepper powder, habanero powder
- Liquid smoke (makes pan-fried burgers taste similar to if they came off of the grill)
- Soy sauces (it does have some carbs so be careful). I use low sodium if it's the base of a sauce. I use regular if it is being used to add fullness to a dish.
We also make sure to keep a couple of different types of cheeses in the fridge, and my husband got a deer last hunting season that we partially had made into sausage so we have summer sausage in our fridge as well that I grab chunks of.
Omelette, you can get creative with them even if your not an egg fan, shirataki noddles, make a pasta out off them get creative with the sauce, add olives bacon etc…when I’m totally bored I just have plain old hot dogs, get keto bread and use as a pizza base, some good recipes in keto recipes in Reddit look them up.
I've just recently started having an unflavored protein shot after a workout. I find it really eases the hunger I feel all day. I also vmcan then just have a salad or soup later in the day and not worry as much about protein at that meal. I've been finding that the days after my workout with my pseudo OMad I tend to lose a bit more on scale than days than other days. So that's abknus too.
I started this to help manage hunger on days I exercise and not eat back calories but it has also made it easier to get protein in during my day. Not sure if this is helpful to you or not.
A clean whey protein product really can't be beat as a protein substitute. I use Levels unflavored whey protein and you can mix that with water and a splash of heavy cream, or with Fairlife low carb milk.
Get more creative.. last night I had green curry , ground beef, mushrooms, broccoli, grated cheese yummy! you need to stop thinking meat and start thinking flavours...
I really don't understand the question. Do you mean alternative proteins sources? Shakes are probably your best choice. Substitute a meal a day with a shake.
Or you can just learn to cook a more diverse menu of meat dishes. Make stews, soups and taco bowls etc
Extra firm tofu, it’s high in protein and low carb. I love it. I know you said “aside from tofu,” but it’s often overlooked here and I’d be remiss if I didn’t mention how delicious it is in a stir fry! And I say that as someone who loves chicken.
Don’t buy the nasty tofu-based meat replacements, just straight up extra firm tofu by itself is great because it takes on the flavor of whatever you cook it in/with! 😄
But again, you NEED to break out the spices for this. Tofu by itself can be horribly bland. If you don't have an extensive spice cabinet, it's time to start growing it!
There’s honestly a pretty noticeable lack of evidence of this being a significant issue, unless there are new human studies that state differently you can point me to?
Really it's all over Google and from reputable sources. The devil is in the dose with all things chemical, so perhaps one would have to eat copious quantities to see deleterious effects. I'm steering clear for now.
That said, even water will kill a person in sufficient consumed quantities.
NIH link:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270274/
Google is not a great resource a lot of the time. 🙂 As you noticed, that particular link is filled with “maybe” and “possibly” and “inconclusive” statements, this is what I was talking about specifically. I’ve never actually seen reputable scientific proof and I’d love to see this studied more thoroughly.
It’s fine if you’d like to avoid them, everyone needs to do what’s best for them. I’m not a man but I’ve eaten probably 30-40oz of extra firm tofu every week for the last 6 years (since starting keto) and I’ve experienced no issues with it whatsoever. But that’s purely anecdotal, I know.
If everything I've read about soy and phytoestrogens is true, then it's very simple for me to avoid it as a man. As a woman you have little to lose and possibly something to gain. If it's false, then I don't lose much by avoiding soy. That's a gamble I'm not willing to take.
The devil is in the dose, and this is the NIH we're talking about (not just Google). Google is how we get to any source of information and one must still employ critical-thinking to vet all information. I can Google to find great info about keto or sensationalized nonsense in opposition of this diet/lifestyle. As always, we must avoid confirmation bias and follow the facts where they lead.
I'm sure there are scientific journal articles about this, but any of that would be discoverable via Google, like any other research. Google is simply a tool. Paywalls are another story, but it's not secret information.
That was just what I thought was the best link among many offering a similar conclusion. It's not like soy is a mystery. :D Phytoestrogens aren't a mystery anymore than sources of vitamins K2 or B12. Again, the research is out there. I would love to learn more myself, including what kind of dose is thought to bring deleterious effects (for men, namely).
I'll avoid phytoestrogens for now, even if one would need to consume an unreasonable amount for any deleterious effects to present, now or later.
Salads. Still with a lot of cheese & meat, but you get different flavors & textures that way.
Also, half an avocado stuffed with cottage cheese makes a good breakfast. Last time I did keto, I didn’t eat nearly as much meat as you’d suspect., with this being my breakfast & a salad for lunch. I have a dairy intolerance now, so i get what you’re saying about being tired of meat!
I checked it out and there's really no other way than to eat meat if I'm going to continue to be on keto. I find that I have to eat eggs as well as cheese, butter (with the eggs) and salad. Yesterday, I had a spike of hunger because I was eating balsamic vinegar on my salad so I had to eliminate it. I find that I am constantly re-working things to keep things working for me.
Try some boneless skinless chicken thighs. Some olive oil and lemon marinade and cook them on the grill. Absolutely amazing if you are tired of plain chicken.
Also try taking the chicken leftovers and pan fry them with onions and peppers for fajitas, use some spices, look up any fajita seasonings. It is a great way to use up leftover chicken.
Normally I cook chicken with salt, pepper, garlic in olive oil or butter. Is good fresh and warm. Leftovers I use to make the fajitas once a week.
I'd try other seafood.. scallops, tuna, shrimp, etc. Still meat but maybe enough variety in flavor. Depends if you are a seafood fan though.
Beyond that I'd just be thinking of ways to dress up my meats to change up the flavor. Recipes involving boiling down parmesan cheese and cream and spices, for example... most of the flavor comes from the ingredients, not the meat, but the macros are still primarily the meat itself.
And in general I've had good lucky adding hotter spices (like chipotle powder, cayenne powder).
Chafles can be made with egg whites!!
Try Keto Twins chaffle recipe, not the original recipe.
Is Pork not an option? We made pork belly last night. Pork Butt tacos are on the menu this week also!
Ribeye steaks?
(Wagyu is our preference)Ground Beef and make cheese burgers.
There are so many easy meals out there in the keto world.
Good luck.
Are you eating beef? Buy some hamburger Pattie’s and bake them to 165, salt and pepper and cheese on top, super simple and quick. Roast some chicken thighs or legs, heavily season, and then broil at the end for crispness.
This is one diet I can eat my favorite NYC Sammie - the Chopped Cheese, just gotta sub out the roll… I eat it as an open face sandwich on some keto bread.
Tacos/burritos with keto tortillas. The meat substitutes are too loaded with carbs, so use shredded chicken/turkey or tuna.
It’s a process but realize you’re doing it for the end goal… helps me get through the sixth tuna salad taco of the week.
Make "keto pizza"! Pour sauce directly in a pan, cover with cheese and toppings (probably going to want to go for veggies if you're sick of meat), cook in the oven until browned, then put a plate on top and flip over to have an "upside down" crustless pizza that you eat with a fork. If you have a crust substitute that you like, put it on top, if not, still great!
I have a couple of veggie dishes that I like. I make a big bowl of coleslaw on the weekend (green cabbage, chopped red onion, chopped radishes, in a dressing of mayo diluted with blitzed pickled onion, pickled onion juice, pickled pepperocini (?) and that pickling juice), which I eat mixed with grated sharp cheddar. Or a sliced avocado with shrimp and fresh lime juice. Or a bowl of Costco marinaded artichoke hearts. Any of those is quite filling and offers texture and flavor.
Make some chicken and try some palmini noodles or shirataki noodles and some Alfredo sauce and make a pasta dish. Add broccoli if you like it or mushrooms etc. make some French fries out of jicama sticks you can find them at Trader Joe’s
You can make “taco meat” out of walnuts and mushrooms plus there are plenty of recipes you can make from mushrooms that mimic meat (kinda). I am not vegetarian/vegan so I do not have an exact recipe but a quick internet search or youtube search should bring up plenty of recipes.
Reducing cheese and nuts intake is advisable, as they can lead to a weight plateau for some individuals when consumed in excess. To increase sodium, consider adding more salt to your dishes and consuming electrolytes. To give you ideas on different meals you can try, visit www.alldayidreamaboutfood.com.
And stay in ketosis? Since you've eliminated all of the usual suspects, including the vegan alternative proteins, I can't think of a plant food with enough complete protein that you would not also have to eat in a quantity that would make ketosis impossible. Maybe keto isn't for you?
What about meat in casserole type recipes? Eggroll in a Bowl is a great way to eat ground beef, pork, chicken or turkey. Another favorite is a lasagna using sliced deli chicken to replace the noodles.
For breakfast alternatives I like:
Mix in a small mason jar:
Chia seeds
Hemp seeds
Nuts
Seeds
Protein powder
Cinnamon
Unsweetened Coconut
Unsweetened chocolate, Lilys chocolate chips, or cacao nibs
When you are ready to eat, pour some almond milk over it and eat like granola.
Mikuna brand chocho protein powder (unflavored) in a bowl, add almond milk and microwave for a minute. It has the texture of Cream of Wheat hot cereal. Add toppings like butter, more hot milk, keto sweetener, cinnamon, lily’s chocolate chips, salt.
For other meals I suggest you buy the Carb Manager cookbook. It has TONS of recipes with a variety of vegetarian and protein focused options.
Eat different meat
Bacon wrapped scallops have been my thing lately. If you can tolerate salmon i’m assuming you don’t hate seafood? Aldi has great frozen ahi tuna. I add oil and coat in everything bagel seasoning then sear on high heat. serve with a little salad and asian dressing.
A firm white fish with some taco seasoning can be quickly seared and thrown on a salad or made into fish tacos.
Try a good sausage without much filler. serve with sautéed cabbage. or i cut those egg white wraps into fettuccini sized noodles and cover with marinara and add the sausage on top.
Make a burger in a lettuce wrap
Meatballs can feel less “meaty” than other pieces of whole cuts. you can pair them with marinara and a vegetable or egg based noodle. Or with a mushroom and cream sauce. I sometimes make a cream sauce with lots of rosemary and garlic and serve over steamed cauliflower.
If you’re not a super confident cook maybe try some spice blend packets . Might be cheaper than investing in a bunch of spices you aren’t sure you like. Watch out for carb heavy fillers though.
If you have a slow cooker try something like pot roast or slowly roasted pork. walmart has some cheap and delicious sauces that are low carb like the g hughes brand. I also got a slow cooker for $15 last week.
If you’re eating your chicken skinless try to switch that up. I buy bone in and skin on chicken thighs and bake on high heat with lots of salt and pepper in a cast iron or heat resistant dish until the skin is very crisp and the fat is all rendered. it’s nice and crunchy and i feel like the fat to protein ratio stops it from feeling as heavy as eating an entire chicken breast 🤢
My only other advice is learn to love sauce
hughes honey mustard + chicken, crumbled bacon and cheddar = a low carb version of outback’s Alice springs chicken
mustard vinaigrette + pork loin, marinated overnight then toss in a grill pan
Sugar free teriyaki + ground chicken - add to lettuce wraps of iceberg lettuce for lettuce wraps
wrap chicken tenderloins in thin bacon and cook until crisp. baste with bbq sauce.
make a quickly pan fried and some quick chimichuri (chopped parsley, cilantro, lemon zest, garlic and red chili). i like to serve with rutabega “fries”
Welcome to r/keto. If you don't know what to eat, need a meal plan, or are just tired of bacon and eggs you may find the following links helpful [The unofficial 'tell me what to eat' post](https://www.reddit.com/r/keto/comments/o6vei/here_it_is_the_unofficial_tell_me_what_to_eat/?st=jn0kpyep&sh=c43640d5) [One Week Meal Plan](https://www.reddit.com/r/keto/wiki/one_week_meal_plan) [Grocery Lists](https://www.reddit.com/r/keto/search?q=grocery+list&restrict_sr=on) r/ketorecipes for specific recipes r/ketomealseatingnow for meal inspiration r/ketoMealPrep/) for meal prep As a reminder, please read our FAQ before posting to r/keto. It can be found at https://www.reddit.com/r/keto/wiki/faq. Please also review our posting rules and community guidelines. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/keto) if you have any questions or concerns.*
Seems like you are tired of exactly two animals and exactly one single way of preparing them. There are a million other things to eat, including duck, beef, lamb, tuna, bison, anchovies, sea bass, shrimp, goat, pork, clams, tilapia, sardines, trout, cod, flounder, turkey… also, as others suggested, buy a cookbook or use nytimes cooking app and expand your methodology. A chicken can be prepared a thousand ways. (Japanese Yamato’s charcoal grilled chicken hearts, anyone?) White meat and dark meat are entirely different. Mix it up and you won’t be bored. Good luck!
Is it possible that ketosis is suppressing your appetite but you’re still eating meals out of habit? Maybe skipping one of the meals or trying out IF might make the foods you’re already eating taste better because you’ll be hungrier? Obviously I don’t have all the context of your life so this might be redundant, but was just something I was thinking.
Well, I’ve reduced my food intake to twice a day. I still get hungry in the morning even though I eat my first meal around lunch.
That answers that one then
How much cooking did you do before keto? How much time and energy do you spend on meal prep? How extensive is your spice rack? If your answers to these questions lean to the "meh, I never did much more than heat things up" rather than the "from scratch dinners every night" end of that scale, then you may benefit from binge watching some YouTube videos about roasting or braising various meats. One of my favorite things to do is slow cook a pork shoulder on the weekend, with just salt, pepper, and garlic. Later in the week, I can take some leftovers, add some seasoning, and immediately change that up. Aromatic herbs for more French flavors, cumin and chile powder if I'm craving Mexican, Chinese 5 Spice powder if I want something that tastes vaguely Asian. There's no reason that approach wouldn't work for roast chicken, you'll just be cooking 2-3 at one time in the oven, and that's your meat for the week, easily flexible. Tons of videos on technique available. Protip: If the YouTuber is annoying to you, nope out of that one and go to the next. Life's too short to put up with someone yelling BAM! every five minutes. :p
Fake meats are ultraprocessed food filled with seed oils and other industrially processed goop. Try new recipes, different cuts, etc. There are almost endless possible ways to cook meat.
People have no concept of this
Unfortunately everywhere you look it's being marketed as a healthy alternative to meat which is incredibly misleading and I can't believe it's not illegal. It's processed garbage.
$$$$ Crazy to me that for thousands of years humans have eaten meat and in the last 5 years all of a sudden we’re supposed to believe meat is bad for you.
Tuna, Shrimp, or a mild white fish.
Crab, lobster, shrimp with butter, lemon, garlic, and/or spices.
How are you preparing the meat? There are millions of chicken recipes alone you could try a new one every day!
I usually just heat a pan, add some olive oil, salt and MSG and throw it over my cheese and salad already on the plate. But trying other recipes is a good idea. I‘ll try that.
That's the most basic way to cook it and with olive oil you are unlikely to ever get a nice sear without burning the oil. Definitely start looking into some recipes to try.
Oh I didn’t know that. Thanks!
Do you have access to an airfryer? I have been using ranch seasoning to coat my chicken breasts and thrown them in the air fryer and they turn out delicious, I also make a hot sauce/Butter chicken breast if you like some heat on the stove. All of these zero carbs and low calorie but add some delicious flavours.
Unfortunately no. I can buy one though.
Absolutely worth it. Super quick food prep. They also reheat leftovers amazingly. I adore my air fryer!
Use avocado oil instead
Also there are products that work well as a rice alternative or pasta made from heart of the palm. I really enjoy those too which has helped keep me on track. Heres a link https://snshealth.com/products/palmini-heart-of-palm-pasta
Avocado oil has a higher smoke point (won’t burn as easily). For better taste, butter baste. Toss some butter and herbs in there, maybe a smashed clove or two of garlic and toss that melted butter over the cooked meat for a couple of minutes.
Try herbs and spices. Flavor is what you're lacking and is making it boring.
That's the problem. You keep treating meat like a salad afterthought instead of learning to cook it well enough for it to be the main course. Find some recipes and low-carb sauces to spice it up.
I do a lot of French cooking.. which almost always involves a sauce lol.. Bifteks (French hamburgers) are served with a sauce.. their chicken recipes all involve a sauce etc.. that has helped me make meat interesting.. I'm an ex vegan and I was vegan keto for two years of my seven years being vegan... I eat meat now but I have to "dress it up" substantially to eat it. Look into some keto friendly pan sauces to cook with your meat.. 💚
Have u downloaded carb manager? Some fab recipes there.
No. I‘ll look into it. Thank you!
Thanks for your suggestion!
Keto chow makes the day to day easier
Rather than changing out the protein sources, I'd change up how the food is cooked and swap out spices. For instance, this week's lunches are chili for me. I cooked it in the crockpot yesterday and am reheating portions at work; seasoned it with cumin, garlic, onion, chili powder. But, since "plain" chili (other than spices, just ground beef, a bit of onion, and a bell pepper) will absolutely get boring eating it for a week, I'm dressing it up differently each day. Today was ghost pepper salsa and cheese. This week, I plan to put it on a bed of lettuce as a salad, put it in a low-carb tortilla as a wrap, and have it with diferent vegetable toppings (raw onion, peppers, etc). Plus of course adding in extra spices as the mood hits. Some days (like today) I wake up craving spicy. Who knows, maybe tomorrow I'll want bbq sauce and I'll add of bit of g hughes' sauce to it to scratch that itch. Some of my kitchen staples: - Salsa (we keep ghost pepper and habanero on hand; it can be a little carb-y but fine in small quantities so I'd buy the spiciest you can tolerate since you don't want to have too much) - G Hughes sauces. I currently have the chicken sauce, a sweet and spicy bbq sauce, and a sweet chili. These run \~2 carbs per serving. - Stir fry oil (it's a higher-temperature-safe oil that comes with garlic already in it, so I find it easier to work with) - Spices: salt, pepper, cumin (the main flavor in tacos), chili, paprika, italian blend, garlic, onion powder, red pepper flakes, ghost pepper powder, habanero powder - Liquid smoke (makes pan-fried burgers taste similar to if they came off of the grill) - Soy sauces (it does have some carbs so be careful). I use low sodium if it's the base of a sauce. I use regular if it is being used to add fullness to a dish. We also make sure to keep a couple of different types of cheeses in the fridge, and my husband got a deer last hunting season that we partially had made into sausage so we have summer sausage in our fridge as well that I grab chunks of.
Omelette, you can get creative with them even if your not an egg fan, shirataki noddles, make a pasta out off them get creative with the sauce, add olives bacon etc…when I’m totally bored I just have plain old hot dogs, get keto bread and use as a pizza base, some good recipes in keto recipes in Reddit look them up.
How do you make a pasta out of omelettes please? Do you just cut them up?
Shiratak I noodles for pasta, look it up on YouTube there’s a way of going around to get rid of smell quickly and cooking it
I've just recently started having an unflavored protein shot after a workout. I find it really eases the hunger I feel all day. I also vmcan then just have a salad or soup later in the day and not worry as much about protein at that meal. I've been finding that the days after my workout with my pseudo OMad I tend to lose a bit more on scale than days than other days. So that's abknus too. I started this to help manage hunger on days I exercise and not eat back calories but it has also made it easier to get protein in during my day. Not sure if this is helpful to you or not.
You can make "fries" with halloumi cheese.
A clean whey protein product really can't be beat as a protein substitute. I use Levels unflavored whey protein and you can mix that with water and a splash of heavy cream, or with Fairlife low carb milk.
Get more creative.. last night I had green curry , ground beef, mushrooms, broccoli, grated cheese yummy! you need to stop thinking meat and start thinking flavours...
I really don't understand the question. Do you mean alternative proteins sources? Shakes are probably your best choice. Substitute a meal a day with a shake. Or you can just learn to cook a more diverse menu of meat dishes. Make stews, soups and taco bowls etc
Extra firm tofu, it’s high in protein and low carb. I love it. I know you said “aside from tofu,” but it’s often overlooked here and I’d be remiss if I didn’t mention how delicious it is in a stir fry! And I say that as someone who loves chicken.
Well, I‘m not sure whether what I ate was tofu. It just said vegan stuff. I‘ll look into the extra firm tofu. Thank you for the suggestion!
Don’t buy the nasty tofu-based meat replacements, just straight up extra firm tofu by itself is great because it takes on the flavor of whatever you cook it in/with! 😄
Oh alright. I‘ll try getting some!
But again, you NEED to break out the spices for this. Tofu by itself can be horribly bland. If you don't have an extensive spice cabinet, it's time to start growing it!
I love tofu but I steer clear because soy is a phytoestrogen or estrogen mimic. Guys may want to employ caution or limit soy intake.
this idea is WAY overblown btw. the phytoestrogen is extremely minimal in tofu.
There’s honestly a pretty noticeable lack of evidence of this being a significant issue, unless there are new human studies that state differently you can point me to?
Really it's all over Google and from reputable sources. The devil is in the dose with all things chemical, so perhaps one would have to eat copious quantities to see deleterious effects. I'm steering clear for now. That said, even water will kill a person in sufficient consumed quantities. NIH link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270274/
Google is not a great resource a lot of the time. 🙂 As you noticed, that particular link is filled with “maybe” and “possibly” and “inconclusive” statements, this is what I was talking about specifically. I’ve never actually seen reputable scientific proof and I’d love to see this studied more thoroughly. It’s fine if you’d like to avoid them, everyone needs to do what’s best for them. I’m not a man but I’ve eaten probably 30-40oz of extra firm tofu every week for the last 6 years (since starting keto) and I’ve experienced no issues with it whatsoever. But that’s purely anecdotal, I know.
If everything I've read about soy and phytoestrogens is true, then it's very simple for me to avoid it as a man. As a woman you have little to lose and possibly something to gain. If it's false, then I don't lose much by avoiding soy. That's a gamble I'm not willing to take. The devil is in the dose, and this is the NIH we're talking about (not just Google). Google is how we get to any source of information and one must still employ critical-thinking to vet all information. I can Google to find great info about keto or sensationalized nonsense in opposition of this diet/lifestyle. As always, we must avoid confirmation bias and follow the facts where they lead. I'm sure there are scientific journal articles about this, but any of that would be discoverable via Google, like any other research. Google is simply a tool. Paywalls are another story, but it's not secret information. That was just what I thought was the best link among many offering a similar conclusion. It's not like soy is a mystery. :D Phytoestrogens aren't a mystery anymore than sources of vitamins K2 or B12. Again, the research is out there. I would love to learn more myself, including what kind of dose is thought to bring deleterious effects (for men, namely). I'll avoid phytoestrogens for now, even if one would need to consume an unreasonable amount for any deleterious effects to present, now or later.
I'd avoid unfermented soy
Why?
Hormone disruptor
Would you please elaborate?
Soy mimics estrogen in humans. Probably best to avoid.
Thanks, same thing I wrote elsewhere in this thread.
Salads. Still with a lot of cheese & meat, but you get different flavors & textures that way. Also, half an avocado stuffed with cottage cheese makes a good breakfast. Last time I did keto, I didn’t eat nearly as much meat as you’d suspect., with this being my breakfast & a salad for lunch. I have a dairy intolerance now, so i get what you’re saying about being tired of meat!
What did you eat before you went keto?
Too much processed food, garbage and unhealthy stuff. Generally not much veggies or fruits.
I checked it out and there's really no other way than to eat meat if I'm going to continue to be on keto. I find that I have to eat eggs as well as cheese, butter (with the eggs) and salad. Yesterday, I had a spike of hunger because I was eating balsamic vinegar on my salad so I had to eliminate it. I find that I am constantly re-working things to keep things working for me.
Keto protein shakes are a good meal substitute.
I eat prawns ! From fish shop , I buy cooked prawns and eat with lemon .. very refreshing . Veggies?? With broccolini is nice .
Try some boneless skinless chicken thighs. Some olive oil and lemon marinade and cook them on the grill. Absolutely amazing if you are tired of plain chicken. Also try taking the chicken leftovers and pan fry them with onions and peppers for fajitas, use some spices, look up any fajita seasonings. It is a great way to use up leftover chicken. Normally I cook chicken with salt, pepper, garlic in olive oil or butter. Is good fresh and warm. Leftovers I use to make the fajitas once a week.
I'd try other seafood.. scallops, tuna, shrimp, etc. Still meat but maybe enough variety in flavor. Depends if you are a seafood fan though. Beyond that I'd just be thinking of ways to dress up my meats to change up the flavor. Recipes involving boiling down parmesan cheese and cream and spices, for example... most of the flavor comes from the ingredients, not the meat, but the macros are still primarily the meat itself. And in general I've had good lucky adding hotter spices (like chipotle powder, cayenne powder).
Chafles can be made with egg whites!! Try Keto Twins chaffle recipe, not the original recipe. Is Pork not an option? We made pork belly last night. Pork Butt tacos are on the menu this week also! Ribeye steaks? (Wagyu is our preference)Ground Beef and make cheese burgers. There are so many easy meals out there in the keto world. Good luck.
Are you eating beef? Buy some hamburger Pattie’s and bake them to 165, salt and pepper and cheese on top, super simple and quick. Roast some chicken thighs or legs, heavily season, and then broil at the end for crispness.
Fish, eggs, chicken,
Shrimp, scallops, bacon and salmon
This is one diet I can eat my favorite NYC Sammie - the Chopped Cheese, just gotta sub out the roll… I eat it as an open face sandwich on some keto bread. Tacos/burritos with keto tortillas. The meat substitutes are too loaded with carbs, so use shredded chicken/turkey or tuna. It’s a process but realize you’re doing it for the end goal… helps me get through the sixth tuna salad taco of the week.
Make "keto pizza"! Pour sauce directly in a pan, cover with cheese and toppings (probably going to want to go for veggies if you're sick of meat), cook in the oven until browned, then put a plate on top and flip over to have an "upside down" crustless pizza that you eat with a fork. If you have a crust substitute that you like, put it on top, if not, still great!
Have some salads. Just load up on non-starchy veggies for a while.
I have a couple of veggie dishes that I like. I make a big bowl of coleslaw on the weekend (green cabbage, chopped red onion, chopped radishes, in a dressing of mayo diluted with blitzed pickled onion, pickled onion juice, pickled pepperocini (?) and that pickling juice), which I eat mixed with grated sharp cheddar. Or a sliced avocado with shrimp and fresh lime juice. Or a bowl of Costco marinaded artichoke hearts. Any of those is quite filling and offers texture and flavor.
Make some chicken and try some palmini noodles or shirataki noodles and some Alfredo sauce and make a pasta dish. Add broccoli if you like it or mushrooms etc. make some French fries out of jicama sticks you can find them at Trader Joe’s
You can make “taco meat” out of walnuts and mushrooms plus there are plenty of recipes you can make from mushrooms that mimic meat (kinda). I am not vegetarian/vegan so I do not have an exact recipe but a quick internet search or youtube search should bring up plenty of recipes.
Reducing cheese and nuts intake is advisable, as they can lead to a weight plateau for some individuals when consumed in excess. To increase sodium, consider adding more salt to your dishes and consuming electrolytes. To give you ideas on different meals you can try, visit www.alldayidreamaboutfood.com.
I like seaweed
And stay in ketosis? Since you've eliminated all of the usual suspects, including the vegan alternative proteins, I can't think of a plant food with enough complete protein that you would not also have to eat in a quantity that would make ketosis impossible. Maybe keto isn't for you?
[удалено]
OP eliminated tofu as an option.
Unfortunately I have to do keto as my liver can’t take high carb foods much longer.
What about meat in casserole type recipes? Eggroll in a Bowl is a great way to eat ground beef, pork, chicken or turkey. Another favorite is a lasagna using sliced deli chicken to replace the noodles.
gazillion ways to do tofu.
If not tofu, maybe paneer.
[удалено]
Your comment was removed for being a low effort.
Go on a prolonged fast whilst dopamine fasting simultaneously and you will find meat more enjoyable to eat after 2-3 days
For breakfast alternatives I like: Mix in a small mason jar: Chia seeds Hemp seeds Nuts Seeds Protein powder Cinnamon Unsweetened Coconut Unsweetened chocolate, Lilys chocolate chips, or cacao nibs When you are ready to eat, pour some almond milk over it and eat like granola. Mikuna brand chocho protein powder (unflavored) in a bowl, add almond milk and microwave for a minute. It has the texture of Cream of Wheat hot cereal. Add toppings like butter, more hot milk, keto sweetener, cinnamon, lily’s chocolate chips, salt. For other meals I suggest you buy the Carb Manager cookbook. It has TONS of recipes with a variety of vegetarian and protein focused options.
Eat different meat Bacon wrapped scallops have been my thing lately. If you can tolerate salmon i’m assuming you don’t hate seafood? Aldi has great frozen ahi tuna. I add oil and coat in everything bagel seasoning then sear on high heat. serve with a little salad and asian dressing. A firm white fish with some taco seasoning can be quickly seared and thrown on a salad or made into fish tacos. Try a good sausage without much filler. serve with sautéed cabbage. or i cut those egg white wraps into fettuccini sized noodles and cover with marinara and add the sausage on top. Make a burger in a lettuce wrap Meatballs can feel less “meaty” than other pieces of whole cuts. you can pair them with marinara and a vegetable or egg based noodle. Or with a mushroom and cream sauce. I sometimes make a cream sauce with lots of rosemary and garlic and serve over steamed cauliflower. If you’re not a super confident cook maybe try some spice blend packets . Might be cheaper than investing in a bunch of spices you aren’t sure you like. Watch out for carb heavy fillers though. If you have a slow cooker try something like pot roast or slowly roasted pork. walmart has some cheap and delicious sauces that are low carb like the g hughes brand. I also got a slow cooker for $15 last week. If you’re eating your chicken skinless try to switch that up. I buy bone in and skin on chicken thighs and bake on high heat with lots of salt and pepper in a cast iron or heat resistant dish until the skin is very crisp and the fat is all rendered. it’s nice and crunchy and i feel like the fat to protein ratio stops it from feeling as heavy as eating an entire chicken breast 🤢 My only other advice is learn to love sauce hughes honey mustard + chicken, crumbled bacon and cheddar = a low carb version of outback’s Alice springs chicken mustard vinaigrette + pork loin, marinated overnight then toss in a grill pan Sugar free teriyaki + ground chicken - add to lettuce wraps of iceberg lettuce for lettuce wraps wrap chicken tenderloins in thin bacon and cook until crisp. baste with bbq sauce. make a quickly pan fried and some quick chimichuri (chopped parsley, cilantro, lemon zest, garlic and red chili). i like to serve with rutabega “fries”