I made this change - Full Day of Eating High Protein / Low Carb

while my way of eating can vary from time to time sometimes I'm tracking total carbs and keeping them under 20 sometimes I allow for a higher amount of carbs overall I generally stick to a low carb diet because that's how I feel my best but if you've noticed I've slimmed down a little bit over the last year it's because I've been doing something different I've been eating more protein and I'll get into how much and why in this video as I take you through what a full day of eating higher protein looks like on a low carb diet first off is breakfast I no longer skip breakfast or intermittent fast because with the amount of protein that my body needs it's really hard to get that in with just one or two meals today I wanted to prepare a quick and easy breakfast that I can easily reheat in the mornings so I'm making egg bites these egg bites I make in a muffin tin they're so simple to make you just need a dozen eggs salami feta cheese and salt and to keep the eggs from sticking to the pan spray each cavity with cooking oil I'm using avocado oil then you lay down a slice of salami into each cavity I've made these before using deli ham pepperoni is also excellent with eggs so you should try that and of course I got to sample the goods when I'm having salami then crack in an egg into each cavity after I season each one with salt it's time to sprinkle on some cheese and using crumbled feta today add around a tablespoon or two into each cavity other cheeses that would be good with this recipe that that you could use would be cheddar pepper jack Gudda even goat cheese and that's it now these are going to go into the oven at around 400° f for around 15 minutes or just until the eggs are set each one of these has around 10 g of protein so if I have three I'm getting 31 g of protein I'll have three of these along with the latch I made from macadamia nut milk and this will help refuel me after my morning workout plus it's going to keep me satisfied while I spend the rest of the morning in front of the computer writing a recipe post for my website keto focus.com and since I made 12 of these I'm going to have some left over for breakfast throughout the week or I can just add one to a meal if I need a little bit of extra protein throughout the day if you're wondering where the greens are well they're coming up in my next meal where I'm making one of these fancy chopped salads that are popular right now on Instagram this is going to be an Italian chopped salad filled with lots of color and protein salads are a great way to sneak in a variety of veggies and make the most nutrient impact however if you're trying to eat the rainbow it's still difficult to get in all the nutrients you need just from diet alone that's because most of our food is overfarmed and soils lack minerals and vitamins in them so that the fruits and vegetables we eat aren't as nutrient-dense as they should be I was taking a multivitamin and a probiotic and a separate vitamin D supplement I do live in Oregon so I don't get as much vitamin D made from sun exposure on my skin but I decided to replace all that and just take one thing this little gem right here actually it's called gem it's more than just a multivitamin it has over 20 vitamins minerals prebiotics and probiotics to help fill in those gaps of what I'm missing from my diet and it's made from real Whole Food Source nutrients that help support my entire body I got rid of the synthetic vitamin D because gem has vitamin D that Source from sustainable plant-based algae that's going to help support my immune system and since I've been lifting weights I need Vitamin K2 to help build strong bones well gem contains vitamin K2 that's Source from chickpeas Yep this has chickpeas in it and quinoa too which provides B vitamins with every bite but don't worry it actually Tes tastes good they worked with a pastry chef to help make sure it's just as delicious as it is nutritious right now gem is offering 50% off of your first month go to daily jim.com ketofocus and use my code ketofocus at checkout I know that others have had Real Results using gym like improved energy better mood improvements in hair skin nails and digestion so I'm excited to see what sort of benefits I see by using the real food gem so far this Italian salad has lettuce Tom cucumber roasted red pepper camada olives for protein since I already purchased a large packet of it I'm adding salami I'm counting enough to give me at least 30 g of protein I think this is actually around 33 G if you don't want to add in that much salami you could add some hard boiled egg some feta even some shredded chicken it's important for me to get at least 30 gram of protein in each meal ideally around 30 to 50 g of protein because that's what I find that keeps me satisfied so I'm not hungry and I'm not snacking in between meals plus it's going to help support muscle growth too as you get older it's harder to build and maintain muscle and it's muscle and strong bones that helps keep you from getting injuries that affect Mobility late in life I'm trying to avoid hip and knee Replacements and shoulder injuries later in life and those are all common as you get older so prevention needs to happen for me as early as possible since I'm lifting weights 5 days a week I need to make sure I'm getting enough protein not only to just maintain muscle but to build it as well this salad gets tossed with a simple vinegret that I made in a mason jar using a half a cup of olive oil 1/4 cup of red wine vinegar this does make a lot of dressing so I'm going to store this separate and then pour it in as I dish up the salad then I use about a tablespoon of Dijon mustard and for seasoning I add in oregano and red pepper flakes it's a/ teaspoon of dried oregano and 1/4 teaspoon of red pepper flakes and also a pinch of salt then Shake Shake Your Groove Thing until it's all mixed this makes a lot of salad enough for like two or three portions a smart person should store the salad separately from the other salad ingredients so that it doesn't get the lettuce all soggy but I'm not a wise old ow yet another reason that I love salad is that it's a lot of volume not only is the protein going to help fill me up but this salad has a lot of water and fiber and that's also going to help fill me up fast dinner on this lovely evening well dinner angered me I decided to try another recipe I I saw on Instagram and adapted it a tad to fit my low carb high protein new way of eating I started by slicing some red onion about half of a medium Red Onion here and then added that along with sliced mushroom drizzle of olive oil salt and pepper just like the video said to do I added chunks of cream cheese and then sliced off the top of a whole thing of garlic and nestled it inside the dish and then drizzled a little bit more olive oil on top of that garlic and then into the oven it went to bake at 300 60° for 30 to 40 minutes just like the recipe said to do 10 minutes before the veggies were supposed to be done I started on my pasta I'm using my favorite protein packed low carb gluten-free pasta each serving has 20 gr of protein and 15 G of fiber it boils up just like regular pasta but it's made from lop and beans instead of wheat so it's actually gluten-free and I've also noticed that it doesn't take quite as long to cook up as regular pasta does while I was cooking that I went back to the oven and added about a pound and a half of cooked chicken to the veggies that's when I noticed that my timing was way off the garlic was still rock hard I covered it with the chicken and hoped that it would Steam and roast faster as well as I crank the oven up to 400° Fen height once the pasta was done I drained off the water and then ran some cold water over it to keep the noodles from sticking together and then it was time to check on the dish in the oven the garlic was still hard it needed around 10 more minutes at the at this point my biggest fear besides a giant snake slithering through my kitchen was that the chicken was going to turn out too dry because it was cooked to begin with and actually it already looked like it was kind of getting dry I should have read the reviews on this recipe because other people have the same problem with the cooking time and the garlic not getting roasted properly finally another 10 to 15 minutes later the garlic was finally soft enough and roasted so that I could finish up this dish but now my biggest problem was trying not to burn off my finger PRS when trying to squeeze out the roasted garlic not only am I a very impatient person but I also had to go pick up a kid from practice so time was of the essence so I wrapped the garlic bulb and foil and then placed it in the freezer to cool off a bit while I decided to just clean up and open up a bag of spinach but I mean really that took like 30 seconds and it was still hot as Hades trying to just squeeze it out and I'm pretty sure I squeezed out some garlic peel in there in fact I know I did because I ate it later on Not only was this not as romantic as the Instagram video but after adding the spinach leaves and the noodles it was so dry that it would not properly mix plus the sauce was no longer hot enough to wel tip the spinach so I decided to throw everything into a large Skillet and put it on the stove top and then to counteract the dryness I added a hefty splash of chicken broth and a couple of glugs of heavy cream seasoned it a bit more and then managed to salvage this dish just in time to go grab the kid casseres like this one my whole family tends to enjoy PA it with some steamed broccoli or side salad and you got yourself a complete meal and if you want to know what some other high protein dishes that I've been making lately will then click right here cuz I share some of my favorites

Channel: KetoFocus

Views: 205,479

Keywords: high protein meals, high protein recipes, high protein low carb, low carb recipes, weight loss vlog, weight loss recipes, high protein weight loss

Id: EJ4HUDa_oS4

Length: 9min 8sec (548 seconds)

Published: Sat Apr 13 2024