Veteran menu example...

[Mirya]

Could some of you veterans put up a sample menu say for one day that you might use. I ask because I keep gtting tol this is a high fat, medium protein, low carb diet and I am having trouble seeing where the fat is comig from in my meals.

[kate58]

Re: Veteran menu example...

Since you are on induction, I went back in Fitday and found a fairly typical induction day for me.

Breakfast
3 eggs
5 medium mushrooms
pat of butter
1 oz chedder
(this became an omlette!)

Lunch
4 oz smoked mackeral
2 tablespoon mayo (Hellmanns, full fat)
cup of mixed leaves, mostly spinach
1 green onion
1 oz cheddar
(ie a salad. Tend to have salad at lunch still, often tuna or else a chicken breast or something cooked the night before)

Dinner
Chicken breast, roast with skin on
Sauce made from roasting juices and a fl oz of cream with black pepper and a little lemon added.
Stir fry of cauliflower, radish, green onion, garlic and red pepper, fried in about a tablespoon of olive oil.

I don't and didn't tend to need snacks after the first few days, if I did I had some salami crisps or nuked some cheese to make cheese crackers.

That would have been similar to most induction days.

That worked out at 1672 calories, 69% fat, 4% carb, 27% protein.

[ValidRouge]

Re: Veteran menu example...

Excellent menu, Kate!

I don't have an induction menu quite so handy but mine would be similar.

In order to get the fat here are some suggestions:
Fry eggs in butter or meat drippings
Eat the fat on your cuts of meat, eat fatty cuts of meat: marbled beef like ribeye is an excellent choice. Same for pork--the shoulder/butt steaks (fatty) are a better choice than loin (which is lean). Eat the skin on your chicken. Eat the dark meat of chicken (and pork for that matter).
Stir fry vegetables in Extra Virgin Olive Oil (avoid other vegetable oils, especially hydrogenated vegetable oils)
Stir fry vegetables in butter, or meat drippings. Stir fry veggies in butter and EVOO together--yum!
Eat full fat salad dressings like blue cheese, ranch, or just use mayonnaise (that's what I do).
Avocado

I no longer eat this stuff, but I did during induction: (note that these are not unlimited amounts)
Heavy whipping cream in your coffee or to make sauces along with butter and parmesan cheese (excellent alfredo sauce)
Aged cheeses such as cheddar, american (not processed/imitation), colby, jack, swiss, gouda (yum!) etc.
Sour cream
bacon, sausage--try to find sugar free/nitrate free (it's hard to find!)