This picture is on our first date and seems to represent the way we live life, turning everything upside-down. Below you'll see that we have turned the food pyramid upside-down too.
Lynette's choice meals
So just what do you eat? You ask? You must know that I love simple eating so I completely enjoy the same things every day without bother; I call it eating simply. I can cook well, I’m not a fanatic about cooking and I rather see it as a hassle. With 4 kids there’s been loads of cooking involved to keep them happy...that’s what I used to think.
Remember, our goal is to stay in nutritional ketosis, which means roughly <5% carbs, 10-15% protein (typically only 4-6 oz serving of meat/fish per meal) 80-85% Fats
Here’s what Lynette eats on a typical day at this time:
Breakfast (I eat about 6:30am on weekdays):
“Bulletproof” beverage (this used to be coffee, however, I'm now getting intense jitters from coffee so I have switched to tea). This concoction Tim found on the web, its your base drink (tea or coffee) with 1.5 tablespoons of unsalted butter + 1 tablespoon MCT oil (medium chain triglycerides) we get it at our local Orchards health food store+ 1/8 cup raw cream.
2 slices of Organic, Nitrate Free bacon
1 Tablespoon of chia seeds soaked for 15-20 minutes in about a cup of water (it’s like pudding after it soaks)
1/2 cup of raw milk to take my supplements
Mid-morning snack (3 hours after breakfast at work):
1-2 ounces of Raw milk cheddar cheese and/or a handful of macadamia nuts
Lunch (I get lunch around 12:30, so it’s 6 hours from breakfast on a weekday):
I pack my lunch for work every day and I rarely eat out.
3-4 cups of salad with kale, romaine, tomatoes, cucumbers, radishes, celery topped with 2 organic, fresh from the farm medium boiled eggs
2 to 4 chunks of 78% organic chocolate
A handful of dry roasted and salted Macadamia nuts
Sometimes a large handful of strawberries or a very small apple
Afternoon top-off (around 4:00-4:30):
If I’m heading out for a bike ride, I won't eat anything. If I'm not riding, and I’m hungry:
1-2 ounces of raw milk cheddar cheese or a handful of macadamia nuts
Dinner (time varies, around 7:30):
Dinner has a wide range of eating for me.
The Veggie course:
3-4 cups of salad (just like lunch) OR
Steamed vegetables like zucchini topped with lots of butter, salt and parmesan cheese. Sometimes I sautée in ghee (clarified butter, just the fat ma'am)
The meat course (I choose one):
Liver and Onions (my new favorite!) fried in bacon grease from breakfast
2 egg omelet with green onions and raw milk cheddar cheese
Hamburgers hand pressed,salted and peppered then broiled. Served in a romaine lettuce wrap with raw milk cheddar, pickles, and onions
Salmon wild caught seasoned with butter, dill parsley and lemon juice then broiled
Cod wild caught and seasoned like salmon then broiled
Leg of lamb roast BBQed or crock pot style in beef broth
Sautéed wild caught shrimp
Organic Chicken, various preparations
Organic hot dogs (I am no longer doing these because I’m trying to get my water balance in control and these seem to make my weight shift dramatically during the day)
The dessert course:
If I am still hungry after my veggie course and meat course I might eat frozen blueberries with raw whole milk (more like half and half), strawberries and raw cream, raspberries and raw cream, or if I did not already eat a small apple for lunch, I’ll have an apple.
*I have found that an apple does not knock me out of ketosis, but for some it will, so experiment and test your ketones.
I will be sharing the seasoning and spices that we use and our recipes. I work all day, try to catch a bike ride before dark, and then make dinner. That means leftovers are awesome and if I have to cook it, it had better be FAST!
On weekends, I eat much the same but less on the snacks, especially if I ride. My calorie intake is around 2,300; 80% fats, 12% proteins, and 8% carbs. I eat when I am hungry and I eat until I feel satiated or full, so sometimes I eat more and sometimes I eat much less. I find that I am more hungry after riding in colder temperatures. I often skip meals on the weekend if I am not hungry. I hope that you see this is not a precise science where everything is perfectly measured out. If I need a snack, it’s fats I go for not protein or carbs.
Tim's normal week
For the most part, I eat what Lynette eats, so I'll go into a little more detail as I end up with a lot of business lunches, or not. So how do I flex with my schedule?
Generally, I skip 1-2 meals per day. I don't eat more than about 2 meals per day. Again, eat when you're hungry, stop when you're full. We DO NOT count calories to maintain weight, but we track calories in retrospect.
4 out of 7 days, I eat 2 slices of organic, nitrate-free bacon. Then drop in 2-3 eggs in the bacon grease and scramble. Sometimes I'll do 4 yolks and 2 whites, the protein in the whites can throw me out of ketosis. A dash of TJ's organic ketchup (I know there is a little sugar in there).
6 oz of raw milk to wash down my supplements (Vit B complex, calcium, antioxidants, vit D, zinc.)
Bulletproof coffee, French press with 1.5 tbs of unsalted butter and 30 mL of MCT oil.
2-3 days per week I skip lunch and eat 2-3 handfuls of roasted cashews.
On days where I have to do a business lunch, I aim for salads with some sort of meat on top. So a steak salad is great. I also will order a burger, protein-style with no bun, wrapped in lettuce, if it's grass-fed.
I also love Sushi, so I'll order sashimi, no rice. That is pretty high protein so I have to be careful to get some fat as well. That will be cashews roasted in coconut oil when I get back to the office.
Macadamia nuts, dry-roasted
Rich cheeses of all kinds
Cashews in coconut oil
Dinner varies from day to day
I do eat 2 organic hot dogs, cooked in bacon grease
Liver & onions in bacon grease (are you picking up a theme here?)
Crock pot 7-bone grass fed beef or lamb roast in organic beef broth from Trader Joe's, left-overs are excellent too.
Salmon broiled with butter and herbs on top.
I avoid chicken and shellfish, I've noticed that my B blood-type does not do well with those foods lately. We have been following the Blood-Type diet for 13 years on & off.
Veggies sautéed in butter
2 cups of salad with kale, spinach and other seasonal goodies.
Glass or two of dry red wine. Cabernet, Shiraz, Merlot, Malbec. It helps in HDL production. Not everyone benefits, so listen to your body. I've noticed since being in Ketosis that I am a lightweight, so I have to drink real slow and savor it.
A palm-sized chunk of grass-fed beef fat, cooked in bacon grease. YES you read that right, it's very satisfying and tops of any lingering hunger I may have.
Dessert (one of the below per day)
Frozen blueberries and cream
2-3 squares of 78% or better dark chocolate
6 oz glass of milk to wash down my supplements
I do about 1,900 - 2,000 calories per day.
I ride about 150-180 miles per week which burns more than a few calories, but I listen to my hunger levels to determine how much to eat.