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:

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

whole eggs
bacon
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

avocados
leafy greens
cabbage
fennel bulb
shallots or onions
asparagus
olives
bell peppers
mushrooms
celery
radishes
cauliflower
broccoli
celeriac
zucchini
Brussels sprouts
green beans, wax beans, snap peas

blueberries
blackberries
strawberries
raspberries

nuts
seeds

herbs
spices
garlic
mint
cilantro
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)

9:30am
Chicken burger
2 mini guacamole
1 slice Swiss cheese
1tbsp butter

2:30pm
Chicken burger
2 tbsp butter

5:30pm
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.


Have Some Thoughts or Questions About This Topic?

Are you trying Time Restricted Feeding or thinking about it? Share your thoughts here!

[ ? ]

Upload 1-4 Pictures or Graphics (optional)[ ? ]

 

Click here to upload more images (optional)

Author Information (optional)

To receive credit as the author, enter your information below.

(first or full name)

(e.g., City, State, Country)

Submit Your Contribution

  •  submission guidelines.


(You can preview and edit on the next page before your submission is sent in. You will also be informed about this site's privacy policies.)



Recent Articles

  1. Hearty venison soup that's low carb and nutritious!

    Sep 10, 18 10:45 AM

    Ground venison is the base for this venison soup recipe. Packed with nutritious vegetables and loaded with fiber too! Makes a huge quantity perfect for freezing.

    Read More

  2. Hearty venison stew recipe. Low carb, paleo, keto and delicious.

    Sep 10, 18 10:08 AM

    Prepare this venison stew recipe without any fuss or exotic ingredients. This is just plain easy to make, it's low carb and paleo friendly. And it tastes great!

    Read More

  3. Western omelette that's low carb and easy to make.

    Sep 10, 18 09:25 AM

    Satisfying western omelette is the perfect choice for a low carb breakfast meal. It will keep you full for many hours.

    Read More

  4. Muffin in a minute for two. Quick and easy all low carb quick bread.

    Jul 29, 18 08:04 AM

    A versatile muffin in a minute recipe for two. Try it toasted or make a grilled cheese sandwich. Use it like you would any kind of bread! High in fiber and deliciously nutty flavored.

    Read More

  5. Big feta sundried tomato burger grilled to perfection. Hint of Greece.

    Jul 28, 18 07:59 AM

    Chomp on this delicious feta sundried tomato burger served with a dollop of tzatziki sauce. Divine!

    Read More

  6. Great low carb chicken casserole recipe ideas for simple everyday meals.

    Jul 19, 18 07:07 AM

    Enjoy an easy low carb chicken casserole recipe that the whole family will dive into. Find a great selection of chicken casseroles that keep well and can be frozen.

    Read More