Chicken – it completely puzzles me. Not just because it makes me sleepy (as I described in Strange Observations #1), but it also does weird things to my blood glucose levels.
With most proteins, 2 hours after I eat them (even if eaten with veggies) and check my blood glucose level, my blood sugar is no higher than 135. However, every single time I eat chicken (with or without veggies), my blood sugar is between 150-165 two hours after.
This leads me to ponder if chicken breaks down into sugar faster than other proteins. And it also makes me wonder if I should be eating way less chicken than other proteins.
Unfortunately, the only proteins in the house at the moment are eggs and chicken (well, there is peanut butter, but I try to avoid that). And although I dearly love eggs, I cannot eat them for every meal because I will quickly run out of them and be only left with chicken. Four days left until pay day.
2 skinless, boneless chicken breasts, boiled & cubed
2 Tbsp Homemade Mayonnaise
1 tsp dijon or yellow mustard
1/4 cup full fat sour cream
1 – 2 Tbsp dill pickle relish (or to taste)
1/4 cup diced celery
1 small slice of red onion, diced
salt and pepper to taste
a dash of tumeric
a dash of dried or fresh thyme
a dash of Ms Dash Table Blend
Mix all ingredients in a bowl and chill. Makes 4 servings.
You can add this to a piece of lettuce and make a lettuce wrap. Or eat with some avocado slices to add more fat.
Chicken (2 breasts):
Calories – 340
Fat – 6 grams
Protein – 64 grams
Carbohydrates – 0 grams
Homemade Mayonnaise (2 Tbsp):
Calories – 180
Fat – 20 grams
Protein – 2 grams
Carbohydrates – O grams
Mustard (1 tsp dijon):
Calories – 4
Fat – O grams
Protein – 0.24 grams
Carbohydrates – 0.47 grams
Sour Cream (1/4 cup FF)
Calories – 120
Fat – 10 grams
Protein – 2 grams
Carbohydrates – 2 grams
Dill Pickle Relish (1 Tbsp)
Calories – 0 (there may be a trace)
Fat – 0 grams
Protein – 0 grams
Carbohydrates – 0 grams (there may be a trace)
Celery (about 1 stalk for the 1/4 cup)
Calories – 6
Fat – 0.07 grams
Protein – 0.28 grams
Carbohydrates – 1.19 grams
Calories – 4
Fat – 0.01 grams
Protein – 0.08 grams
Carbohydrates – 0.91 grams
Calories – 654
Fat – 36.08 grams
Protein – 68.60 grams
Carbohydrates – 4.57 grams
Per Serving (yields about 4 servings):
Calories – 163.5
Fat – 9.02 grams
Protein – 17.15 grams
Carbohydrates – 1.15 grams
Note: I got the Nutritional Values of all foods HERE
3 whole large eggs (organic is best)
1-2 Tbsp of coconut oil (begin with one, increase to two if you do not feel full the first time you make this)
1 Tbsp of butter
1 cup of chai tea*
the following to taste:
artificial sweetener ( I use stevia )
Melt the coconut oil and butter in a sauce pan until melted (do not overheat!)
Brew a cup of chai tea.
Add the eggs, spices and sweetener to blender, blend on low. Slowly drizzle in the oil mixture. Slowly add the chai tea. The heat from the oil and tea will “cook” the eggs so that you do not get salmonella. Blend until frothy. If you want this a bit thicker, add 1/4 cup of HWC. If you want even more protein, add a scoop of LC vanilla protein mix.
Note: the HWC and the protein powder will add to the nutritional totals below. I have not included those totals.
Calories – 222
Fat – 15 grams
Protein – 19 grams
Carbohydrates – 1 gram
Calories – 120 (or 240 if you use 2 Tbsp)
Fat – 14 grams (or 28 if you use 2 Tbsp)
Protein – O grams
Carbohydrates – 0 grams
Calories – 102
Fat – 11.52 grams
Protein – 0.12 grams
Carbohydrates – 0.01 grams
Calories – 444 (or 564 if you use 2 Tbsp of coconut oil)
Fat – 40.52 grams (or 68.52 if you use 2 Tbsp of coconut oil)
Protein – 19.12 grams
Carbohydrates – 1.01 grams
Note: I got this recipe from a book years ago and do not remember which one now to give credit.
This is a great drink if you are on the go or just want something to drink instead of cooking. It is not very thick, but it is frothy and tastes pretty good. It keeps me feeling full for about 4-6 hours.
*Sometimes the spices will settle to the bottom and you will need to stir this. If you do not wish to do that, omit the cinnamon, nutmeg, clove and ginger and find a Double Chai tea instead, or use two teabags instead of one reg chai teabag.
Nuts are one of natures perfect foods, seriously, they are! They have a good balance of fat, protein and carbs. Most nuts are very low carb, in fact. However, there are two common “nuts” that need some clarifications from a LCHF point of view.
Cashews: these can be eaten in moderation as a “sometimes” snack because they are the highest in carbohydrates.
Peanuts: these are not even nuts. They are LEGUMES (think beans!). Legumes are not allowed in a LCHF diet because they are higher in carbohydrates. Sure, less than cashews, but still higher than nuts.
Acceptable LCHF nuts are: Almonds, Brazils, Hazelnuts, Macadamia, Pecans, Pinenuts, and Walnuts.
Why, with such a great variety of nuts, would you even consider eating peanuts? This has been an argument I have had many times. Sure, peanuts are cheaper and peanut butter is a staple in a lot of homes, but almond butter tastes so much nicer! and it is healthier! You can also use Almond flour in place of white or wheat flour. And Macadamia nuts crushed make a great mock “graham cracker” crust.
Anyway, if you want to stick closely to the LCHF WOE, you have to ditch the peanuts/butter. If it is the only sustainable protein/fat you have in the house, eat it until you can get almonds/butter and other nuts. It definitely won’t kill you, it will just keep you out of ketosis.
Note: nuts should be consumed in moderation!
This is a typical daily menu. It varies, but for the most part, this is what I eat during the day:
- 2-3 eggs (fried or scrambled in coconut oil, an omelet with spinach, red onions and feta cheese, as an egg drink, or 2-3 hard boiled eggs mixed with mayonnaise)
- 2-3 slices of bacon or 2 slices of canned corn beef (not the hash!)
- 1/4 cup of low carb salsa
- 1/4 cup of sauerkraut
- Coffee with full fat milk or HWC (if I have it) and stevia
I do skip lunch!
- a decent portion of meat (could be 2 fish fillets, 2 chicken thighs (not breaded, unless using ground pork rinds), a large chicken breast (not breaded, unless using ground pork rings), 2 hamburger patties, 2 medium pork chops, etc.)
- 1 cup of cooked LC veggies (no corn, carrots, peas, potatoes, most winter squashes or beets)
- cook all meats in coconut oil, add butter or cheese sauce to veggies, sometimes add butter to fish
- sometimes I will also add a small salad of greens, red onions, cherry tomatoes, cucumbers, parm cheese and olives with full fat ranch dressing
Night time snack, as needed (these are examples of snacks I might have. I do not eat ALL of these in one snack):
- a few reg pork rinds with a couple Tbsp of full fat ranch dip or full fat sour cream
- 1/2 cup of full fat cottage cheese with a few slices of tomatoes or a couple slices of avocado.
- small can of tuna mixed with mayonnaise, a few dill pickle chips, or olives
- a Tbsp of almond butter spread on celery sticks
I try to follow the Food List (in Pages) as a guideline. I do use more coconut oil than the other oils, and I add a LOT of spices and herbs to my foods. I try to avoid too much dairy unless it is HWC, whole fat milk, butter or parm cheese because of the lactose (it is a carb!)
I tend to eat simple foods, WHOLE foods as often as possible, fresh or frozen vegetables, and stay away from processed meats (sandwich meats, hot dogs, most sausages) and cheeses (reg sandwich cheese (American) and velvetta). I get my carbs mainly from vegetables and the small amounts of dairy.
If you have any questions about anything that I eat, let me know in the comments.