I started my Keto experiment on New Year’s Day which was also still a day of holiday celebrations. As with any new eating plan, day one is typically easy and mine was made even easier with the allowance of champagne. Yum! However, as I prepared to start my short week of work I felt very ill-equipped to maintain a keto diet that would have variety and be balanced and nutritious. I rarely eat meat and try to not overdue my intake of dairy or soy so… eggs and avocado?!
Luckily with the holiday this was a short work week, but I did discover Mug Cakes (see my savory mug cake recipe below) that were quick and easy to make in the mornings. Overall, I didn’t feel hungry or exhausted (which I was worried about with the large drop in carbs). Hoping week two is another success!
| Day | Carbs(%) | Fat(%) | Protein(%) | Weight Change (total from day 1) |
|---|---|---|---|---|
| 1 | 12% | 57% | 31% | N/A |
| 2 | 22% | 58% | 20% | N/A |
| 3 | 10% | 62% | 27% | -0.2 |
| 4 | 22% | 49% | 28% | -1.6 |
| 5 | 15% | 69% | 16% | -1.8 |
| 6 | 12% | 68% | 19% | -2.0 |
| 7 | 13% | 67% | 20% | -1.8 |
Pesto Mug Cake
Ingredients
1 T butter from pasture-fed cows
2 T pesto
2 T almond flour
1/2 t baking soda
1 egg
Instructions
Mix all the ingredients in a mug (I melt the butter by itself a little bit first) then microwave on high for 90 seconds. Done!
This is one of my pre and post workout favorites! They are so easy to make and they keep well in an air tight container in the refrigerator – grab for some quick calories before an early morning workout or top with greek yogurt (not for vegans!) for an extra protein kick after a workout. I always make these once bananas start to get too ripe for my husband to eat (he likes them green). In the fall I like to substitute the banana for 1 cup of pumpkin plus 2 dates. So let’s get to it!