Breakfast

• Eggs - any style.

  • Fried, scrambled, hard boiled, omelette. If you’re super busy and don’t have time to cook boil a dozen and keep them in the fridge to grab and go.

• Breakfast casserole - links to recipes will be forthcoming.

  • A make ahead option such as a frittata to keep in the fridge then slice and heat

• Bacon - yes, it’s ok. Fry the whole pound and keep it in the fridge if you’re on the go.

• Sausage - patties or links.

  • Unfortunately it’s hard to find sausage that doesn’t have s small amount of sugar. In the grand scheme of things this amount of sugar is negligible.

• Ham

• Keto biscuits

• Don’t feel limited to “breakfast foods”

  • Last night’s leftovers would be just fine.

Lunch

• Burgers

  • Super easy just skip the bun, fries and soda.

    • All of the usual fixings are fine: mayo (homemade with olive oil is best), mustard, lettuce, cheese, tomato, onion, mushrooms, avocado, jalapeños, bacon, sprouts, you name it.

    • Be careful with ketchup. Regular ketchup is full of sugar. Find some sugar free ketchup. I like the ketchup from Primal Kitchen.

• Chicken, egg or tuna salad.

  • Make a big enough batch for several days. I usually break up a rotisserie chicken for my chicken salad. Use plenty of mayo.

• Deli meat and cheese.

• Crock a pork butt on the weekend and you’ve got pulled pork for the week.

  • Careful with the BBQ sauce. It’s full of sugar. Find a sugar free variety. You can try these regular and white BBQ sauce recipes.

• Roast a brisket on the weekend. Slice and keep in the fridge.

• Salads are great but be careful with the dressing. Commercial dressings always have sugar not to mention “seed oils”. Make your own or stick to olive oil and vinegar.

• Avocados

Dinner

Burgers work great for dinner, especially if you don’t want to spend al lot of time cooking.

Rotisserie chicken - cheap and easy if you’re busy

Steak - ribeye, filet, NY strip, sirloin, flank, skirt, brisket

Corned beef - roast it in foil with crab boil

Pork chop or loin

Sausage

Fish, shrimp, oysters - whatever is fresh and available. If you like it fried, use crushed pork rinds instead of cornmeal. Pan fried pecan crusted fish in butter is quite nice,

Chili - I’m a big fan of Wick Fowler’s Two Alarm Chili but leave out the masa. If you don’t like it too spicy, make the False Alarm version.

Meatzza

Side Dishes

Roasted vegetables - asparagus, broccoli, brussels sprouts, cauliflower, squash, zucchini. In the oven with a splash of olive oil.

Cauliflower “rice”

Spaghetti squash - with your favorite sauce

Cauliflower “potato salad”

Loaded mashed cauliflower - butter, sour cream, cheese, bacon, chives.

Zoodles - get a spiralizer (kitchen gadget) to make noodles out of zucchini. Stir fry with your favorite sauce. Maybe, butter, cream and cheese.

Stir fry - cabbage, bell peppers, snow peas, broccoli, asparagus, you name it. Grated ginger, coconut milk. Get creative

Salad - careful with “store bought” dressing

Cole slaw

Avocado

Fast Food

Options for when you’re out and about and in a hurry

Any burger - just toss the bun. Get several if you’re hungry

Unwhich at Jimmy Johns

Any pizza - just peel off the topping and leave the crust

Grilled chicken nuggets at Chick-fil-A

Fried chicken is fine but unfortunately you need to remove the battered crust

Izzo’s or Chipotle - get the burrito “bowl”

Mexican restaurant - taco salad (no chips, don’t eat the bowl), carne asada, fajitas, carnitas. Skip the beans, rice and tortillas. Guacamole and cheese dip are fine but resist the chips!