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-   -   Rough Draft - NK Menu Planning (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/801413-rough-draft-nk-menu-planning.html)

reddarin 04-05-2013 03:30 PM

Rough Draft - NK Menu Planning
 
Alright everyone. This thread will be our scratch thread to hammer out a 4 week NK menu plan. This is only the rough draft thread. Once we get a solid menu plan together we'll clean it up and I'll repost it as a new thread.

Broadly speaking, the idea is to have 4 one week long meal plans. We'll include calories, fat, protein and carbs information for each meal and a total for the day.

There are a few posts we can use to help flesh things out or for ideas:

An old NK daily what are you eating today thread - here.

An NK grocery list thread - here.

The Atkins induction food glorification thread - here.

reddarin 04-05-2013 03:32 PM

I think the outline of each day should follow these rules:

1. Three meals a day.
2. 100g of protein for the day.
3. 30g of carbs for the day.
4. Link to recipe if needed.

So if there isn't a recipe we need to create it and post it so we can link to it at LCF. Or we could give the google search phrase if it is a Linda Sue recipe. What do you guys think?

Any other rules or should these 4 be changed?

Clueless 04-05-2013 04:49 PM

I'm gonna just post a day and you guys can decide how best to tweek these posts
I got 96 g protein for this menu day. This may not be specific enough.

Breakfast:
2 egg yolks and 1 whole jumbo egg
4 slices bacon
.5 oz cheddar cheese
434 calories / 32 g fat/ 31g pro /2 carb

Lunch:
Jalapeno poppers
(Salad with choice of dressing)

With bacon
Calories 403/ carbs 6/ fat 34 / protein 14
Without bacon
Calories 317 /carb 6 / fat 27 / protein 7
(Additional calories from salad and dressing)

Dinner
Linda Sue’s chicken pizza / Veggie of choice

CHICKEN PIZZA - Linda's Low Carb Menus & Recipes

Calorie 438 / fat 23/ pro 51/ carb 4g

Jalapeno popper recipe

3 oz cream cheese/ 3to 4 jalapenos/ 1 to 2 slices cooked bacon (Depending on you protein needs for the day)
Cut tips off peppers and hollow out seeds (wear gloves). The seeds have a lot of the heat so if you don’t want them too hot be sure to get all the seeds out. Crumble bacon and mix into cream cheese and stuff inside pepper. Slice pepper into bite size slices.
(You can chill and slice later for easier slicing.)

reddarin 04-05-2013 04:53 PM

Hmmm.

New rule heh.

Post the recipe at the bottom of the post to separate it from the menu unless you are linking to it.

reddarin 04-05-2013 04:55 PM

Well, Cheryl's post brings a big problem to light that had occurred to me when I first started thinking about how to do the cleaned up sticky version of the NK Menu Plan...

Formatting. The threads don't really lend themselves to easy and clear formatting with the very limited HTML they allow.

Does anyone have any ideas about that problem?

Clueless 04-05-2013 05:07 PM

Quote:

Originally Posted by reddarin (Post 16357210)
Well, Cheryl's post brings a big problem to light that had occurred to me when I first started thinking about how to do the cleaned up sticky version of the NK Menu Plan...

Formatting. The threads don't really lend themselves to easy and clear formatting with the very limited HTML they allow.

Does anyone have any ideas about that problem?

Yeah, I didn't really know how to best go about this so I just jumped in. :o sorry for the mess. :D

reddarin 04-05-2013 05:15 PM

:hugs:

That is why this is the rough draft thread :)

It was good though because it reminded me about the formatting problem and I hadn't thought about how to organize the posts for building the menus here on the scratch thread.

reddarin 04-07-2013 08:30 AM

Breakfast items
 
Possible breakfast items:

BPC? Probably need a better name for it since most people are not actually drinking the official version of it. Maybe Enhanced Coffee? Or Coffee Plus. Brain Zapper. CPC - Cattle Prod Coffee. MYG - Make You Go coffee for the double entendre?

Eggs and bacon.

Omelet with bacon and cheese.

Jbinme 04-07-2013 08:41 AM

Fat coffee??

reddarin 04-07-2013 08:50 AM

Insane Coffee Product for the juggalos in the crowd?

Clueless 04-07-2013 10:21 AM

This is what we have every Sunday morning.
OMGosh it is so good! and easy.


SALSA SAUSAGE QUICHE - Linda's Low Carb Menus & Recipes

I always use about half the amount of salsa it says so the carbs a less. I cook the sausage in a cast iron skillet the drain and return the sausage to the skillet. I bake it right in the skillet so it is easier clean up and doesn't stick to the pan at all.

Punkin 04-07-2013 10:29 AM

Hi Red, I just have a question. Why is it 3 meals a day instead of 5 or some other variation of smaller meals?

Jbinme 04-07-2013 10:32 AM

Quote:

Originally Posted by Clueless (Post 16359602)
This is what we have every Sunday morning.
OMGosh it is so good! and easy.


SALSA SAUSAGE QUICHE - Linda's Low Carb Menus & Recipes

I always use about half the amount of salsa it says so the carbs a less. I cook the sausage in a cast iron skillet the drain and return the sausage to the skillet. I bake it right in the skillet so it is easier clean up and doesn't stick to the pan at all.

:yummy:

reddarin 04-07-2013 10:55 AM

Quote:

Originally Posted by Punkin (Post 16359617)
Hi Red, I just have a question. Why is it 3 meals a day instead of 5 or some other variation of smaller meals?

Because 3 is the norm really. When I wrote the line about 3 meals a day I was thinking about 2 meals a day because it seems to be common with NK if you don't count your morning coffee mixture calories as a meal.

I hope that the end result is generic enough to be useful while still being specific enough to be of use.

:)

reddarin 04-07-2013 10:56 AM

Quote:

Originally Posted by Clueless (Post 16359602)
This is what we have every Sunday morning.
OMGosh it is so good! and easy.


SALSA SAUSAGE QUICHE - Linda's Low Carb Menus & Recipes

I always use about half the amount of salsa it says so the carbs a less. I cook the sausage in a cast iron skillet the drain and return the sausage to the skillet. I bake it right in the skillet so it is easier clean up and doesn't stick to the pan at all.

Okay, got it down :)

Per 1/6 Recipe: 443 Calories; 35g Fat; 28g Protein; 4g Carbohydrate; .5g Dietary Fiber; 3.5g Net Carbs
Per 1/8 Recipe: 332 Calories; 27g Fat; 21g Protein; 3g Carbohydrate; .5g Dietary Fiber; 2.5g Net Carbs

reddarin 04-09-2013 06:04 AM

We should include a good selection of on the go type meals too. Lots of posts are about not having time to make breakfast in the mornings and the lunch meal should be simple enough in nature to accommodate taking it to work to eat.

Breakfast:
BPC of some sort.
Boiled eggs.
Bacon cooked ahead (oven baked for easy storage).
Protein shake of some sort.
Lunch:
Actually, almost anything on the breakfast list could sub for a lunch item.

reddarin 04-09-2013 01:34 PM

Recipe - Pork stir fry
 
A really simple one serving dish for left over pork.

Pork 6oz, cooked chopped or shredded.
Jalapeno 2oz, fresh diced.
Onion 1oz, fresh diced.
Bacon grease 1oz.

Heat grease in skillet. Add onion and jalapeno. Sautee for a few minutes. Add meat. Heat through. Serve.

Calories: 688
Fat: 52
Pro: 47
Car: 6
68/29/3

May60 04-16-2013 12:21 PM

Sorry if I am not to post here, but is protein powder good for us? I have read it may stall our weight loss...what say you??
I would like to add it to my BPC...I seem to need some protein in the mornings...I have meds I have to take at that time of day.
Also, if yes, what kind of protein do you like , whey, egg or soy??
Thanks,
May

reddarin 04-16-2013 01:13 PM

Quote:

Originally Posted by May60 (Post 16376937)
Sorry if I am not to post here, but is protein powder good for us? I have read it may stall our weight loss...what say you??
I would like to add it to my BPC...I seem to need some protein in the mornings...I have meds I have to take at that time of day.
Also, if yes, what kind of protein do you like , whey, egg or soy??
Thanks,
May

I don't use protein supplements but I'd avoid soy-anything probably.

You might want to use whey protein isolate rather than whey protein concentrate. The isolate doesn't spike insulin the way the concentrate does.

It shouldn't stall weight loss unless you are using the concentrate and it really elevates your insulin. Or, you are getting too much protein.

:)

lilbeetle 04-16-2013 02:11 PM

Can I suggest hat it be whole foods rather than powders and potions. Partially so hose of us who cant get the items can still follow, partially to be more inclusive of those who cant eat them because of stalling issues

reddarin 04-16-2013 02:21 PM

Oh, I'm not planning on including any protein shakes as part of the menu planning menus :)

May60 04-16-2013 05:50 PM

Thanks, Darin!
I can order it from this site!!
May


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