Wednesday, January 14, 2015

Ketogenic Diet and Trim Healthy Mama "S" Recipes

Last year I discovered Trim Healthy Mama. I have found that eating (mostly) this way is a good way to manage my weight. Some of my friends have lost a lot of weight eating this way and have kept it off. I like the theories behind it, but it doesn't work for everyone as I found when I tried to help my husband. Some bodies don't like grain carbs at all and require different methods. That's when I found out about the Ketogenic Diet. The Keto Calculator helped me determine what would put his body into Ketosis mode so that he could burn the weight off. So then I went to work figuring out protein, carbs, and fats in grams that would help him lose the weight he wants to lose. It is a pretty fascinating science and these are some of the recipes that I have come up with. Interestingly, they work as S meals in the Trim Healthy Mama way of eating too.

Excuse the not-so-great photos (iPhones will only do so much and I am seriously unskilled in the photography department). :)


This is the breakfast egg scramble I make at night (or he makes in the morning) and it is a good balance of veggie carbs, protein, and fats. This is comprised of 1/2 a zucchini, two green onions, two small sweet peppers, some collard greens, three eggs, and a tablespoon of butter. This is then topped with half an avocado. I add spices depending on my mood so sometimes he ends up with hot peppers and sometimes chili powder and cumin. Sometimes I add fresh cilantro. I try to keep it different so he doesn't get bored.

I will not always give specific measurements for most of these simply because if you are on the ketogenic diet, you will need to gear it to your own weight loss goals and the food amounts might be different for you. This would be too much food for me if I was in active weight loss mode.

I was genuinely surprised at how many carbs are found in veggies! These are not bad, but in the ketogenic diet, you still have to be aware of them.


Stir fry is one of the easiest (and fastest) things to make as a take-and-go (or an eat-at-home) lunch. This is seriously the simplest thing to pull together and takes less than 15 minutes from start to finish if you have leftover cooked meat from dinner. This makes one lunch for my husband. (Keep in mind your meal might need to be smaller.)

2 cups broccoli
2 green onions, sliced,
1 cup cooked, diced pork roast
1.5 T olive oil
garlic powder or fresh garlic
1 T Bragg's Liquid Aminos (or soy sauce)

Heat up your pan until it is nice and hot and add the oil. If using fresh garlic, mince and toss in the oil. Wait 30 seconds and then add the broccoli, onions, and garlic powder if you are using that instead of fresh garlic. Allow it to cook until it gets just a little seared on the bottom. Flip and cook the other side and add the pork. Cook until bright green and then squirt the Liquid Aminos over the top. Toss for 30 seconds and remove from heat. Set aside until cool and place in a take-to-work container. Lunch is done.


This is something I threw together on the fly so I definitely won't have measurements, but you can figure out what a serving looks like for you depending on what you take from the baking pan. This was made for the whole family and everyone loved it.

These are frozen chicken breasts, thoroughly drizzled with olive oil, green olives and the olive juice, and topped with a boatload of garlic. I think I used two full heads of garlic here. I cover with foil and bake for an hour at 400F. This was crazy delicious. It won't be if you don't like green olives. :)

The last dinner is similar to the lunch, but is interchangeable because the veggies and spices are only limited by your imagination. I cook with fresh ginger and garlic a lot. I often add soy sauce or Bragg's to the mix (depending on my mood, quite honestly). This one has ginger, garlic, red bell pepper, green beans, and soy sauce sauteed with sliced beef strips. I cooked it in olive oil. The red bell pepper adds a nice extra flavor.

One of the things I like about stir fry so much is that you can make a lot for not very much money. I often add cabbage to my stir fry because it goes a long way and everyone loves it cooked in this manner. We have five children so I will cook brown rice to go under this when I make it for the family. The kids are definitely not dieting and they need the energy the grain carbs give them.

I hope you found something worthwhile here. Eating can still be delicious even when you are trying to lose weight. I have enjoyed the spices and have had a lot of fun trying new things. I couldn't believe how much I liked roasted cabbage with olive oil when I first tried it! What are you eating that is new to you this year?

1 comment:

CherryBlossomMJ said...

I think its great. After our flus and such I got off plan just eating what was simple and available. But this morning I cooked io a batch of quinoa and I'm ready to get some momentum to jump back on plan. (Still happily without the stevia.)