Welcome to day 9 of The Keto Cut - a series that will follow my daily routines as I cut for the summer on a ketogenic diet. These posts may not be for all of you as they are intensely focused on fitness and nutrition. Health is one of the most important parts of my life and I take it very seriously and I figured I would share my experiences and daily "logs" with all of you who may also be interested in this topic.
My Favorite Keto-Friendly Meal:
Arguably some of the hardest things about following a keto diet is that it can be hard to eat enough fat and it can be hard to make your meals delicious if you're not searching in the right places.
One of my favorite ways to both get a lot of fat and eat something delicious is to cook up a steak on the stove. It's quick, it's decently easy, it's loaded with fat and protein, and it's delicious every time! Here's my favorite recipe along with a snap of the steak I ate for dinner today!
Ingredients:
- Raw Steak (I Used Top Round)
- Garlic
- Salt
- Cayenne Pepper
- Malabar Black Pepper (or any other black pepper of your choice)
Instructions:
I cooked this steak on a cast iron skillet with a burner set to low. I did 12 minutes on each side and turned up the heat towards the end to brown the steak.
I also recommend serving the steak with a vegetable, it helps with digestion and vegetables are good for you :) I ate this steak with some broccoli topped with butter and some sauteed spinach and garlic.
Day 9 Log:
Weigh-In:
| Start Weight | Goal Weight | Weight Lost |
|---|---|---|
| 198 | 173 | 4 |
| Today's Weight | Fat Mass (%) | Body Mass BMI |
|---|---|---|
| 195.6 | 24.8 | 26.8 |
*Note on the weigh-in - I did go up a little from the previous weigh-in. That's why I prefer to average my weigh-ins into a week's worth and I also like to compare back to the first weigh-in so that I know I'm still on track (198lbs was the original weigh-in).
Workout:
Off Day
What I Ate Today:
| Meal | Food |
|---|---|
| 0 | Bulletproof Coffee (2 TBSP Half & Half, 1 TBSP MCT Oil) |
| 1 | 4 Eggs, 2 Slices of Swiss Cheese, 6 oz deli turkey |
| 2 | 12 Oz Steak, Broccoli topped with butter and spinach cooked in 2 TBSP Coconut Oil |
| 3 | 5 Oz Chicken and Broccoli Topped with Butter |
| 4 | 1 Protein bar, 1 Avocado, 2 TBSP MCT Oil |
Here's the Question of The Day, don't forget to post your answers in the comments!
QOTD: What's your favorite home-cooked meal (keto-friendly or not)? How do you usually make it?
Thanks for reading! Don't forget to leave your thoughts below and I look forward to seeing you in the comments!
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I cudnt find my scoop... The whey protein container is small...
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Haha 😂 good one @shahaan
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Haha that is very very funny!!
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Fresh salmon fillet, sprinkled with sea salt and maybe a little lemon, and baked for 5 minutes, so still a bit rare. Maybe with a side of steamed broccoli, topped with butter or grated cheese or lemon juice.
Steak I prefer medium rare for a frying steak, or long cooked in the crockpot for a stewing steak.
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I’m not much of a fan of fish - though I wish I was!! I love sushi but the thought of just eating a salmon fillet isn’t appetizing to me. I wish I loved it because it’s honestly one of the best things to eat, maybe it will grow on me with time!!
The grated cheese and lemon juice on broccoli sounds amazing!! I agree, medium rare is the way to go!
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Other fish I can take or leave, but red salmon I adore. Sliced raw as sushi, baked, even tinned. It's the high fat content. Low fat fishes are so dry and boring! All my life I've been drawn to the fattier foods.
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I'll definitely have to give red salmon another try, maybe I'll see if I can prep it a different way and enjoy it more!
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I love the spinach :) That was a great choice @khaleelkazi. This post is personalized to even include your recipe and cooking style. In Korea it is traditional for a new mother to stay at her mom's house or in a special center right after giving birth until about a month. The new mother's eat seaweed soup with beef. Slowly their strength is restored. While my wife was at her mother's house in the country I was alone in Seoul. Every meal was the same for me, steak and salad, usually spinach. One thing to be careful with is the sugar in steak sauce or ketchup. If your body has sugar to burn it will not burn any ketone body.
My favorite home cooked meal is roasted lamb on the barbeque. I like it prepared mostly with rosemary, thyme, parsley and sage, put some salt and pepper, garlic and olive oil.
I guess I learned how to cook from Scarborough fair.
Have a great weekend
@mineopoly
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Spinach is amazing, I love it - especially when sautéed with butter and garlic! Steak and salad is a truly amazing combo - simple, healthy and delicious! Yeah, I'm very careful about sauces! A friend poured sauce on one of my meals once and I actually had to remake it because it was an Asian Zing sauce that was loaded with sugar!
Roasted lamb, now you have me hungry :) I'm a huge fan of roasted lamb as well - my dad makes it really well! Have a great weekend @mineopoly!
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Maybe you don't need to visit a Korean restaurant. There is usually a lot of sugar in the marinades. Home cooked foods are the best. Dads that cook are awesome too.
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Bullet proof coffee??? Now that's hilarious. I think that's different for today coz I wanted to say you eat almost the same thing everyday and don't you ever get bored of eating them?
Well about my favourite home cooked meal. I am one person who doesn't like cooking. Not like I cannot cook but I just feel lazy most if the time so I eat out. When I eventually mustar the courage to cook, I end up cooking noodle...lolzz
I saw the way you cooked your steak and I want to ask, does it really get soft fast that way?
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Yeah I do eat nearly the same thing every day, it just makes life easier in my opinion. Some days I switch it up a little bit, but I've found that consistency is key and if you just eat similar meals each day, you can lose weight without the headache.
Haha I used to be the same way about cooking! I used to eat out every day, but I've found cooking to be a nice downtime for myself where I can just relax and not worry about anything.
It does get pretty tender, the key is to keep a close eye on it so that you don't overcook the meat!
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Being vegan these days makes this tough (I used to love steak by the way). I like making tofu scramble.
In a small bowl, mix together nutritonal yeast, turmeric, cumin, paprika, water, salt, and pepper. ...
Mist a frying pan with olive oil and place it over medium heat. ...
Crumble tofu into the pan, breaking it up with your fingers. ...
Toss in parsley and continue to stir for another 1 to 2 minutes.
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Ahh yes, I can imagine how hard that is! It takes real discipline!
That looks amazing, I'm actually a huge fan of tofu. I may try your recipe! I'll let you know how it goes! Thanks for sharing it!
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Greek yogurt 400g + peanut butter 100g + 1 scoop of whey protein chocolate flavour = my favorite meal atm, i eat it even when i'm cutting, it's 700 calories though, but since i do intermittent fasting it's one of my 3-4 meals a day :P
The other two are normally:
I always use seasoning, i find that the trick to cutting is in the seasoning. We are going to be eating almost the same bland food for weeks so seasonings make them not boring!
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wow, but it's 700 calories of deliciousness and it's healthy for you as well! That really does sound amazing. I've never had the yogurt, protein, peanut butter combo before, I'll have to give it a shot!
Those are 2 great meals as well! They're really similar to what I eat - lots of garlic, eggs, peppers, broccoli, chicken and steak!
YES! The trick is absolutely seasoning, I've been telling my friends over and over again that you have to use some great seasonings and you can change it up occasionally too! It's way underrated for cutting!
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Bullet proof coffee will do for me, but i love your suggestions, here we in Kashmir we also heat the Meat over wooden coal placed on an Iron shaped burner, its kind of barbeque but its pretty raw and ww do put lot of spices over the Meat, before heating it and yea its lamb meat
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BPC is key :)
Wow that honestly sounds amazing! Some seasoned lamb with a coal BBQ, wow! I prefer grilling with a charcoal grill rather than an electric grill like most people in my area. The charcoal brings out such better flavor in the meat. I actually grilled up a steak on there earlier today!
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Love my bulletproof coffee in the morning.
Best vegetable has to be creamed spinach!
Spinach
Mascarpone
Ghee
Salt
Pepper
Finish off with Parmesan.
So delicious!
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Me too! Wow those are some great ingredients (I'm a huge fan of Ghee and dosa with some chutney :)
I've only made BPC with 2 simple ingredients, but I'll definitely have to try adding some of those to it, that sounds really interesting!
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There’s a vegetarian restaurant near me that serves the best dosa and chutney I’ve ever had!
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Bulletproof coffee? I need that before I work it sounds intense lol. That steak looks delicious though with a side of asparagus I would love that ! Just my opinion.
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Yeah I've been drinking bulletproof coffee the past few days, it's amazing! I honestly didn't expect it to be so good and so filling, but it holds me over from about 7 a.m. to noon or 1 without any food. I love it! It's really easy to make too! I also love asparagus, I like to switch off between broccoli, mixed veggies, spinach and asparagus - those are my top 4
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Ooo I love asparagus, it’s a great compliment to steak! Bpc is something I’ve tried a few times - it’s amazing !
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Yeah sure! We all need to. Somehow somehow, we can't cheat on our body. If we treat it badly, sooner than later, its gonna tell on us.
And thanks for sharing your keto meals. At least it should give an idea to some of us that would have loved to give dieting a shot too..
Yeah. I love bullet proof coffee too.
But then 4eggs in 1 meal, isn't that too much @khaleelkazi?
Just asking tho.
Once again, thanks for sharing
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Hey @eldahcee! Exactly, it's important to treat our bodies like a temple - even though it's such a cliche thing to hear!
It was actually found in several research studies that eggs aren't nearly as bad for our health as we have been led to think. I've heard from several people/studies that 3 eggs/day is completely healthy (though I'm no medical professional, so please don't take this as medical advice, it's just my opinion). I choose to eat 4 and I get checked up once a year and have normal cholesterol levels, so I'm not really concerned about it!
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thanks for the recipie. i may try it tonight and yes a good amount of veggies is important in keto to get enough fiber in your diet.
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Np, hope you enjoy! I actually grilled up a similar steak today on the charcoal grill, that's another great way to add extra flavor to the meal! FIber is really really underrated! I always hound my family members about eating more fibrous foods!
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I’m also a huge fan of steak! I recently made one in the oven and then seared it on the stove!
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thats cool. may the force be with us:D
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My favorite keto friendly home-cooked meal is egg sandwich. An egg sandwich is a perfect post-workout breakfast. There’s protein in both the yolk and the white of an egg, so pick a recipe that uses a combination of the two to boost protein while keeping calories and fat under control.
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What do you use as the outer "shell" of the sandwich?
I agree with the eggs post-workout, they're a great source of protein and fat while on keto!
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I think maybe they used some sort of cauliflower patty as the outside part to hold it together- that’s what I do at least
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Ahh yeah that makes a lot of sense cookit! I’ll try it out!
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Wowza!
Came here to ask you something, got stuck looking at that steak... Forgot what I was going to ask you, drooled a bit and now after my daydream of enjoying steak I can finally ask you. =)
Hate to ask but see you are one of our biggest followers. Since we just became a witness I was wondering if you could consider giving us a witness vote. Will help us and the 1200 members we are trying to support. =)
Thanks and apologies if I intruded. =)
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Hi @khaleelkazi Amazing! I like your post.
I follow your..
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Thanks! I appreciate your support @andimywapblog12!
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My favorite meal.....
Definitely Steak Medium Rare w/ usual seasonings of salt, peppers (cayenne, black or chipotle) let it sizzle and towards the end drop a tbspn of butter with rosemary, and garlic, and drizzle it all over the steak.
Eat with greens. My spinach salad with avocado, toasted sesame oil, salt, apple cider vinegar topped with nuts preferably Brazil or macadamia to slow down the digestion.
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I love pizza and if I may pass on the recipe to you maybe you'll like it too. Cooked ground beef in a glass cooking tray 250mm x 350mm or so. Spread mozzarella cheese over the ground beef and them place the rest of any low-carb toppings you like. Bake in 350 F/175C oven for 20-25 minutes.
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