Fasting Journal 26

Friday, August 03, 2018

"Life in the Fast Lane"

Fasting Journal 26:  Meal planning

For the last 26 days I haven't really done much planning which is unlike me when it comes to food.  With the next fasting challenge and the way the calendar is looking, I definitely will need to plan things out.

Here are some of the food items I like to have on hand so that meal prep is a cinch.

- Hard boiled eggs: make egg salad!
- Tins of tuna packed in olive oil:  make tuna salad
- Tins of salmon: make salmon loaf or just toss on salad greens
- Washed greens (I wash my own) wrapped in paper towel stored in a plastic bag.  Stored this way, greens will keep for a week.  Grab handfuls as needed.
- Pre-sliced veggies like radishes, cauliflower, mushrooms, cabbage and other sturdy, fibrous type.  Keep in separate plastic containers.
- Loose ground meats, pre-fried.  Freeze in individual portion sizes.
- Pre-cooked bacon.  Bake a whole package and gently re-heat as needed.
- Casseroles are great for leftovers.  Just re-heat!
- Homemade bone broth, frozen in 1 cup servings.  Great as a beverage or for a soup base.

Having a plan can be helpful.

Plans don't always work out because life is quirky.  But having a plan can be helpful.  Here's how to start.

Choose when you will fast.  Which day will you not eat at all?  It won't be when you know you're attending a wedding or a friend's birthday party.  Choose wisely.  Look at your calendar and see what's feasible.

Identify your fasting days on your calendar.  For a 48-hour fast you'll also be fasting for 2 meals following the all day fast.  Here's where you can start to plan what dinner will be.  And the following day is a normal day so plan your 1st, 2nd and 3rd meals as well if you can.

It's simple.  The only hard part will be deciding WHAT to eat.

Since I've decided that when I do eat I will eat a ketogenic diet, my first priority will be choice of fat or fatty food, then protein and finally some vegetable, perhaps berries.  Here are some good sources of foods to build keto meals:

olive oil
avocado oil
MCT oil
coconut oil
nut butters
seed butters

whole eggs
tins of fish in olive oil or water
chicken thighs, eat the skin!
beef liver, chicken liver
fatty cuts of meat - beef, lamb, pork, dark poultry meat
duck and other fowl
venison and other wild meats
fatty fish like salmon
sausages without fillers or sugar
ham without sugar
liverwurst or paté without fillers or sugar
full fat cheeses
heavy cream 35%
sour cream, full fat
plain yogurt, full fat

leafy greens
fennel bulb
shallots or onions
bell peppers
Brussels sprouts
green beans, wax beans, snap peas



parsley, etc...

Vinegars - balsamic in moderation 

This should help you put some simple meals together.

My Journal - Day 26

Start Weight: 154
Today's Weight: 147.5
Total Loss: (-6.5)

Chicken burger
2 mini guacamole
1 slice Swiss cheese
1tbsp butter

Chicken burger
2 tbsp butter

1/3 cup cream cheese
2 tbsp sugar free marmalade
12 almonds
2 squares Lindt 90% dark chocolate

Calories: 1543
Protein: 78g
Carbs: 30g
Fiber: 11g
Net Carbs: 19
Fat: 124g

72% Fat, 21% Protein, 7% Carbs

Once again, that is it for fasting journal 26.  Tomorrow I'll write about the types of fats and oils to eat for better health.

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