Monthly Archives: April 2013

Beef and Ribs for lunch and dinner

Today’s intake of food was very similar to yesterday. Focus is on meat, fat from butter and olive oil and some vegetables on the side. Started the day with just a cup of coffee. No need for any additional food before lunch today. Started to feel a little hungry around 13.00 so cooked up some lunch then.

beef with garlic butter

beef with garlic butter


Today’s lunch consisted of same type of food that I had for lunch yesterday. I really like this meal and could eat it every day. The only thing I change with it is if I have garlic butter with it or just some kind of sauce. The sauce I usually make from the spices left in the pot after cooking the meat together with some cream. I also sometimes use a Bearnaise sauce together with the meat.

Started by cutting the vegetables and having them ready. The garlic butter was already ready from yesterdays cooking. Fried the beef together with the usual spices (main focus is on chili pepper). The served everything on the plate as a nice composed lunch.

beef with garlic butter and cucumber

beef with garlic butter and cucumber

* 350g of beef
* Garlic butter from yesterday
* Butter to cook the meat in
* Olive oil to cook the meat in
* Cucumber and tomatoes just because need some vegetables
* Mixed spices for the meat

Totally this dinner ended up on these nutrition values:
* Protein 48 gram / 194 calories
* Fat 75 gram / 663 calories
* Carbs 4 gram / 16 calories


The dinner today was cooked by my wife. These ribs are one of my favorite dishes. I am not sure about the exact ingredients and most likely a little too much carbohydrates in the spices and sauce they are drenched in but I can afford that since I am usually quite low on carbohydrates.

ribs for dinner

ribs for dinner

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Keto and Paleo food, todays lunch and dinner

Todays food was divided up into 3 different meals. I try to have 2 or 3 meals every day. However it is mainly depending if I am hungry or not. In general i have small meals in the morning since I am usually not hungry when waking up. The days when I go to work I usually only have one egg and 2 cups of normal black coffee as breakfast. Then a little bigger meal during lunch and end the day with another big meal. Since I am using a diet that is based on the LCHF diet, Keto and Paleo combination I try to have a low amount of carbs and high amount of fat in my meals.


For today since I was not working I started the day off with 2 boiled eggs and 1 big cup of black coffee. Due to not so much food at home me and the wife decided to take a walk to the supermarket and do some shopping before lunch. Ended up with a large amount of meat and some other things.


Lunch consisted of the following ingredients:

  • 350g of beef
  • Garlic, according to how much you like garlic
  • Butter, ~50g for the garlic butter
  • Oliveoil ~10g for cooking the beef
  • Cucumber, one small cucumber or other vegetables
  • Mixed spices, I prefer spicy food, but do according to how you like it
beef with garlic butter

beef with garlic butter

Started off by cutting the meat into smaller pieces. I do this due to that I feel it is easier this way to get the meat the way i want it. I do not want it too red or too well done. Medium is just perfect for me. By cutting to small pieces i can just cook it untill it has a nice color on the sides, and then i know it is done. I always cook the meat in both olive oil and butter. I feel it has the best taste when I do like this.

beef cut into pieces

beef cut into pieces

Instead of a sauce I today made some garlic butter that I mixed together with 50g butter, half a garlic and then added on salt, pepper and some chili powder. Mix it all together untill it is evenly distributed and then it is ready to be server with the meat.

garlic butter with spices

garlic butter with spices

Together with the meat and the garlic butter I also added on some cucumber to have something green on the plate and to also be used as a way to get all that garlic butter up from the plate.

Totally this dinner ended up on these nutrition values:

  • Protein 48 gram / 194 calories
  • Fat 75 gram / 663 calories
  • Carbs 4 gram / 16 calories

In total this meal had 22% protein, 76% and only 2% carbs which is quite a good combination according to me.


Since my wife does not want to be doing the same kind of diet I am going we sometimes need to make food that is more of a compromise. As an example today we cooked a two-part dinner where I only eat one part and she eats both parts.

Dinner consisted of the following ingredients:

  • 350g minced pork
  • 1 can of smashed tomates (make sure no sugar added)
  • 1 half Garlic
  • Cheese (the fat type)
  • Oliveoil
  • Butter

This dinner was a normal spagetti with meatsauce where for my part I just did not have any of the spagetti. Normally I also add onion into the sauce, but forgot to buy some today so I just skipped it. The sauce is cooked by first frying the garlic in the oliveoil and butter. 10-20 seconds is enough if you have high heat on. Then you just add the minced pork and fry it all together. Make sure all the minded pork is completely done and then add on the can of smashed tomates.

meat sauce with cheese

meat sauce with cheese

If needed add on some water and let it boil for around 20 minuites. During the cooking make sure you add the spices according to your taste. After the 20 minuites I just spread some cheese on top of it. Ready to eat directly as it is and if your partner want so enjoy it with some spagetti that works just fine.

Totally this dinner ended up on these nutrition values:
Protein 58 gram / 236 calories
Fat 88 gram / 781 calories
Carbs 9 gram / 37 calories

In total this meal had 22% protein, 74% and only 4% carbs which is quite similar to todays lunch.  For my LCHF, Keto and Paleo diet I think this is a good combination during a day.

Hope you got some good ideas from these two meals. If any questions or comments please leave them in the comments below. I will try to answer as much as possible.

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Keto Hamburger Recipe

Keto Hamburgers or LCHF burgers are easy to make and contains very little carbohydrates. The bread you of course skip if you are strict with carbs but you can have many good accessories instead. Basically you just mix the minced meat with salt and pepper and other spices, but if you want you can add flavor to ground beef with garlic, mustard or whatever you have at home.
The key is to make sure you have a fat, good sauce as an addition to the keto hamburger recipe.

Keto Hamburger

Keto Hamburger

Keto Hamburger Recipe Ingredients
* 600g minced beef
* 1 egg
* 1 clove of garlic
* 1 teaspoon worchestershire sauce
* 1 tablespoon mustard
* Salt, pepper and other spices

Mix all ingredients and process the mixture for a while. Shaping four burger patties and let them rest for a while in the fridge. See our guideline for making perfect keto hamburgers.
Grill or fry for a few minutes on each side. Add a few slices good cheese to melt during cooking.

Serve with optional accessories such as:
* Salad
* Mayonnaise
* Raw onion into rings
* Guacamole
* Sliced ​​Tomato
* Cole slaw

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Todays food – Pork with chili

Todays food was pork with chili, some fried eggs and cucumber, everything swimming in olive oil and butter.

Ingredients for pork with chili

Pork 300gram
One small onion
A couple of pieces of garlic
Different spices (recommend chili pepper)
Olive oil
2 Eggs
Some green vegetables according to your own choice (not important)

How to do pork with chili

The pork was cut into small pieces. Put the pork into a bowl together with some olive oil, chopped onion and plenty of garlic. Then add on some spices, like salt, pepper, chili powder and dried chili pepper. Mix everything together so the spices and oil gets all over the meat. Be careful if you do not like it too spicy, the oil will enhance the spicy taste.

Start with a hot pan with some butter in. When the butter is hot add in the 2 eggs, fry together with the green vegetables untill it is done. Put it on a plate and let it rest there.

Take the same pan and add a little more butter. Start putting down the meat into the pan and fry it all together untill it looks really nice and done. When you put it up on you plate make sure you get all the fat from the meat and butter also and put it on top of the meat as a nice sauce.

Server with some cucumber that can help to get up all that fat on the plate.

pork with chili

pork with chili peppers


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Keto Meatloaf Recipe

This is a simple recipe for Keto Meatloaf. They taste wonderful and recommend everyone to try it out.

Ingredients for Keto Meatloaf

  • 170 Grams (6 oz) Raw Jimmy Dean All Natural Ground Sausage
  • 500 Grams (17.64 oz) 88% Lean Ground Beef
  • 50 Grams (1.76 oz) Parmesan Romano Dry Grated Cheese
  • 2 Large Grade AA Eggs
  • (Optional) 3 Packets of Truvia Sweetner (or other Calorie Free Alternative)

How to Cook the Keto Meatloaf

Put everything into a bowl. If you would like to add extra spices of your own, now is the time. You can also throw some dill in, or paprika, or garlic – however the sausage does add a lot of flavor on its own.
A) EASY MODE – – either with bare hands, or, as is my preference, with gloves on, dig in and mix that meat and cheese and egg up really good so everything is well mixed.
B) HARD MODE – Same as above, but instead of using your hands, use a spoon or something to mix it. This will take longer.

In a medium size baking dish form your Keto meatloaf – again, easiest with your hands, but its your loaf! Add a small amount of water (2-4 tablespoons) into the bottom of the baking dish – this keeps your pan from scorching and helps keep it moist. Place in a preheated oven @ 325-350 (When I make a thin loaf, I use the higher temp for quicker cooking – however if I am not in a rush i use the lower temp – if you make a thick/tall loaf, you need to lower the temp a bit to prevent overcooking the outside).

NOTE:If you desire, you can also cook this covered with foil, or, in a roasting pan with lid – this will keep more moisture in, and keep the outside from crusting.

Start checking your center mass temperature at about 30 minutes in, and every 5-10 minutes thereafter – center temp needs to reach 165 since there is pork in the loaf. Once you have reached temp, its done! Now just just have to enjoy your Keto meatloaf.

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Crepes with Avocado filling

Some nice crepes with avocado filling to get you started today. Enjoy this recipe.


  • 8 oz cream cheese
  • 8 eggs
  • 1/3 cup almond flour (for texture and thickening)
  • 4 packets Equal
  • 2 tsp Baking Powder
  • 1 Tbl Cinnamon
  • 1 Tbl Vanilla Extract

Combine in food processor until thoroughly mixed. Rest in fridge overnight. Pan fry over medium high heat until underside is golden brown and delicious and the top side is mostly solid. Flip over and fry other side for 45 seconds.

crepes with avocado

Crepes with Avocado

Avocado Buttercream Frosting Filling

  • 3 small avocados, pitted and scooped
  • 4 tsp lemon juice
  • 2 Tbl melted butter
  • 18 packets Equal

Enough heavy cream to thin to out to desired consistency. Combine in food processor until desired consistency is reached. Spread a thin layer over freshly cooked crepes and roll up.

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Burger Recipes, with olives, bacon and spinach

Here is a recipes of a good looking burger. Enjoy this burger recipes.


  • 2 – 4 oz patties of hamburger
  • 1 oz of cream cheese
  • 10 green olives
  • 2 slices of bacon
  • 1/4 cup of pepperjack cheese
  • 1 tbsp of mayonnaise
  • 1 tsp of mustard
  • 1 cup of sauteed spinach (sauteed in the bacon grease)
Burger recipes

Burger recipes

Mix the cream cheese and the olives together to make an awesome filling between the two patties. Assembly the rest to your liking. This can definitely be tweaked. You do not need to follow this burger recipes exactly, create your own keto burger according to your liking and taste.

Calories information

Calories 950
Carbs 5g
Fat 75g
Protein 80g

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Bacon Tacos, the perfect food

Just found a picture of something called “Bacon Tacos”. Both sounds delicious and looks just amazing. Guess I have to try to make some Bacon Tacos in the near future.

Bacos Tacos, the perfect taco

Bacon Tacos

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Paleo diet compared with LCHF

Here is a short explanation of what is the difference between Paleo and the LCHF diet. Let’s start with looking at the Paleo diet compared with LCHF.

Low-carb diet?

The biggest difference is that Paleo is not a low-carb diet but aims to eat carbohydrates in the form of fruits, vegetables, roots and berries instead of starchy carbohydrates. Those who eat according to strict LCHF are not allowed to eat fruit or root vegetables and not all vegetables.

Dairy Products

Within the Paleo diet you have to remove all dairy products because it is food that we are not really made ​​for and that has been added on to what people ate a long time ago. LCHF includes dairy products and especially the fat dairy products.

Paleo Diet

Paleo Diet

Gluten and Protein

Both the Paleo diet and LCHF exclude gluten from the diet, which often results in stomach gets better and quieter on most people. Both are protein-rich diet attitudes, which is also the nutrient that saturates the best and which also results in that we often eat less when we become full sooner. Whatever you choose, you should look at yourself and which one that suits you the best! Just because your neighbor is doing brilliantly and lost weight with Paleo or the LCHF diet, does not mean that it is right for you.

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Todays food – Korean BBQ

Today went out to have some Korean BBQ for dinner after work. Ended up in a nice Korean BBQ restaurant where we had some nice spicy beef, beef with koriander, lettuce and some mushrooms. In total the bill ended up around $10 for two persons.

bbq1 bbq2 bbq3 beef1 lettuce mushrooms


The way to eat it is that you bbq it yourself on the grill that is intergrated into the table. You add spices and salt as you want yourself. After the meat is finished you simply put it into a piece of lettuce and wrap the lettuce around the meat. Ready to just put into your mouth and enjoy.

Low on carbs, but not very high on the fat (quite much fat on the beef but probably not enough). All in all a very good meal and at a good price. Korean BBQ would be even better if there was some nice fat sauce I could add on the meat.

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