KETO RESOURCES – Caveman Keto https://cavemanketo.com Weight loss through low carb cooking Tue, 27 Feb 2018 11:11:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.10 Caveman Keto’s Thanksgiving Guide https://cavemanketo.com/cmk-thanksgiving-guide/ https://cavemanketo.com/cmk-thanksgiving-guide/#comments Sun, 23 Nov 2014 18:12:00 +0000 https://cavemanketo.com/?p=5169 I must confess, Thanksgiving is one of my favorite holidays.  I have fond memories of spending the holiday with family and eating multiple feasts of Turkey with all the trimmings! I’ve been on Keto for going on three years now so I’ve covered many different special occasion meals on the website.  Today I’d like to …

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I must confess, Thanksgiving is one of my favorite holidays.  I have fond memories of spending the holiday with family and eating multiple feasts of Turkey with all the trimmings! I’ve been on Keto for going on three years now so I’ve covered many different special occasion meals on the website.  Today I’d like to summarize the options for your feast with a few links of past meals!

Appetizers

Appetizers

Thankgiving Appetizers

You’re going to want something for your guests to munch on while the food is being prepared.  Pretty much anything from my Sides section or Superbowl tag would be appropriate as a starter. I’ve highlighted some of my favorites below:

  • Cheesy Chive Rollups – These were a go to in my family.  Dad always got a block of ham and doled out the rolls as they were finished. Of course his version never had chives but feel free to add anything you want to make it your own!
  • Lizzie’s Cheese Dip and Crackers – This one is from my wife’s family.  This stuff is literally crack.  I cannot stop eating it!  Serves well with some Pork Rinds or Parmesan Chips.
  • Deviled Eggs – These are a classic.  Easy to make ahead of time and always a hit.  You can add all sorts of things to customize them, even making them into little birds!
  • Jalapeno Poppers – Do your guests like a little spice?  These Jalapeno poppers always do the trick and can be prepped the day before and popped in the oven right before guests arrive.

Main Course

Main Course

Thankgiving Main Course

The main course, the reason everyone showed up to your house! This year, don’t serve a boring, bland, dried out turkey! At a minimum, I recommend brining and injecting your turkey whether you bake or fry it. Pick up a thermometer and don’t let it get over done.  Below I’ll go over the turkey’s I’ve made in the past on the site and some alternative meats you could try.

  • Deep Fried Turkey – My personal favorite way to cook turkey.  The meat comes out super moist and it only takes about 45 minutes to prepare the bird. This is actually a three part series with part 1 discussing how to prep the bird, part 2 is brining and part 3 is actually frying the bird.  Note that you have to use a smaller turkey (<15 Lbs) so it won’t feed an army.
  • Turducken – Ahh, the Tur(key)Duck(Chick)en!  Its a glorious combination of all three birds with stuffing throughout.  I have to admit, it was a ton of work and not for the faint at heart!  You have a debone all three birds and it takes a ton of time to cook but so worth it!  I should point out that you can also just buy one on Amazon but it won’t be low carb.
  • Low Carb Bourbon Glazed Ham – If Turkey isn’t your thing, you can always go with an old standby, ham.  Also, if you’re having a large gathering, its common to also serve a ham on the side to help spread the wealth and lower the amount of turkey you’ll need.
  • Roasted Duck – If you’re celebrating outside of the US and Turkey isn’t available, you can always roast a Duck instead!
  • Roasted Leg of Lamb – Another alternative meat you could serve instead of or in addition to the Turkey!

Sides

Sides

Thanksgiving Sides

The sides are just as important as the main course! If you’re having lots of guests, try sending them one of these dishes to decrease your cooking load!  Most can be made ahead of time and popped in the oven on Turkey day. Also, I’ve got keto versions of all of your Thanksgiving favorites so don’t think you can’t have some gravy or stuffing just because you’re doing keto!

  • Almond Bun Stuffing – You probably thought you’d have to give up Stuffing, didn’t you? Well think again!  The Holy Grail Almond Buns save the day and let us make a mean stuffing!  Whether you’re going to stuff your turkey or bake this on the side, Almond bun stuffing will let you keep up this Thanksgiving tradition.
  • Keto Giblet Gravy – Don’t throw away those crazy bags of giblets that come with the turkey, make some gravy!
  • Cheddar Biscuits – I bet you didn’t think you could make something so close to the classic Pillsbury buns you had as a kid? Using the magic of Carbquik, you can make keto biscuits! (Note, many readers report this stuff might not be super keto, use caution!)
  • Creamy Cheesy Spinach – One of my all time favorite recipes since its so quick and easy to whip up.  Goes great with Thanksiving if you don’t have time to make a more complicated side dish.
  • Cheesy Green Bean Casserole – Literally my favorite side ever.  Its like liquid, gooey, cheesy crack!  I can’t get enough!
  • Mashed Cauliflower – My go to faux potato substitute around the holidays. Add enough butter, bacon and cheese and people might not even realize you’re not serving potatoes!
  • Spinach Crap – Whatever you want to call it, this is a classic holiday dish designed to deliver veggies to the masses.

Dessert

Dessert

Thanksgiving Dessert

While I’m not normally a huge dessert fan, there is a time and a place for everything. Its better to be prepared and make a keto dessert than to succumb to a slice of apple pie. Below are some of my holiday favorites that fit easily into any setting:

  • Keto Whipped Egg Nog – For the adults, this recipe is a keto mix on the classic egg nog.  Additionally, it uses a whipped cream dispenser to turn the egg nog into foam! This results in less calories and a light foam that looks large but doesn’t blow the carb budget.
  • Low Carb Cheesecake – My favorite keto dessert.  I’ve served it before and people were shocked that it was a keto dessert, people think its regular cheesecake!  If you weren’t aware, cheesecake is 99% keto anyway except for all the sugar that’s added, so its super easy to adapt.
  • Keto Fatbombs – Who doesn’t like chocolate? Make these fat bombs as a special treat for the big day.

Bonus Thanksgiving Related Posts

Bonus Thanksgiving Related Posts

Bonus Articles Thanksgiving

Here are some additional articles that might help you out for Thanksgiving:

  • How to debone a Turkey – While making the Turducken, I made a video on how to debone the Turkey. I’ve also deboned the Turkey just to make it easier to serve some years as indicated by the picture at the top of this page.
  • How to Brine a Turkey – Brining adds much needed moisture to the bird and really emparts a strong flavor to the turkey. You really owe it to yourself and your guests to brine this year for that extra amazing bird.
  • Turkey Broth – Don’t throw out all of those bones! Make some turkey broth for use in other recipes!

What are you having for Thanksgiving? Sound off in the comments!

Bayou Classic 30-Quart Turkey Fryer
Of course I had to include the turkey fryer. If you’ve never made Fried Turkey, you’re missing out on life. Every time I’ve made one, people rave about how it is literally the best turkey they’ve ever had. That, and it reduces the cooking time of turkey from an entire day affair to a 45 minute session …
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.
ISI Mini Whip
This little bad boy is another one of my more extreme purchases. I analyzed how much whipped cream I was buying and figured there had to be a better, healthier way. By controlling what you put into the whipped cream, you get a much healthier result. Oh, and you can make Vodka infused whipped cream and Keto Egg Nog as well.
Calphalon Roaster Pan
Perfect for roasting a turkey, chicken, duck or all three together! It can also be used for holding large cuts of meat off of the bottom of the pan for more even cooking.
Ove Glove
Made from advanced space materials, this hot mat gives you the flexibility to handle any situation with ease. Don’t get burned, get ove gloved!
Victorinox Fibrox 8″ Chef’s Knife
You really only need one good knife. This one is it. America’s Test Kitchen rated it the number one budget knife!

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Caveman Keto’s 7 Day Keto Meal Plan https://cavemanketo.com/keto-meal-plan/ https://cavemanketo.com/keto-meal-plan/#comments Sun, 24 Mar 2013 21:08:12 +0000 https://cavemanketo.com/?page_id=2071 Its simple, eat this; lose weight.  I feel like I’ve finally amassed enough recipes to create several simple keto meal plans.  AKA you print out a couple of recipes, hit the store, and you can know you’ll be doing keto right. If you’re not familiar with keto, its a low carb, high fat, medium protein …

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Its simple, eat this; lose weight.  I feel like I’ve finally amassed enough recipes to create several simple keto meal plans.  AKA you print out a couple of recipes, hit the store, and you can know you’ll be doing keto right. If you’re not familiar with keto, its a low carb, high fat, medium protein diet designed to put your body into ketosis.  Once in ketosis, your body burns fat instead of sugar and you’ll see accelerated weight loss as a result.  The ideal ratio of fat to protein to carbs is 65% / 30% / 5% and you also want to keep your maximum net carbs at less than 20g a day. Net carbs = carbs – fiber.

I tried to balance this keto meal plan for the proper ratio so you don’t really have to worry too much to start. For more detailed information visit the keto ebooks section of the site. If you’re just starting keto, check out Caveman Keto’s Kitchen for useful kitchen gadgets. This is the first of what I hope to be several different guides.  Generally, I am assuming you are cooking for two people.  If not, either eat the same food longer or half the portions. I’m going to post the nutrition facts but I strongly believe that you should configure MFP (My Fitness Pal) yourself and track on your account as well.

For the purpose of this keto meal plan, you will be making food for Monday morning through Sunday night.  This should provide a full, 7 day comprehensive meal plan for you to follow. On Sunday you will make breakfast and lunch for the 5 day work week as well as the first dinner.  Then mid week you will make a second dinner.  The weekend is more of a free for all with less set parameters. This is the time to experiment and try new things. I am going under the assumption that you have more time to cook and prepare on the weekend and also that you might have leftover food from the week.  If your weekends are totally slammed, consider just premaking all 7 days of food by tweaking the quantities in the recipes.

I should note that I fully believe the key to success on a keto diet is to be prepared.  If you precook your meals, you are setting yourself up for success.  You are only choosing to do keto once a week when you prepare your food. If you have no keto food at your house and its 9 pm on a Wednesday, then you are just asking to revert back to something easy like chinese food or pizza.  However, if all you need to do is pull a premade meal out of the fridge and microwave it, you are much better off. Make sure to pick up some rugged, microwaveable containers to store your food. Now then, lets get started!

7 Day Keto Meal Plan

Sunday:

  • Make a shopping list, go to the store, buy those items
  • Prepare the breakfast for the week
  • Prepare the lunch for the week
  • Prepare crockpot dinner for Monday morning cooking time

Monday – Wednesday:

  • Turn on crockpot for chili (Monday)
  • Eat prepare food for breakfast, lunch and dinner!

Thursday – Friday:

Saturday:

7 Day Keto Meal Plan Breakdown

Monday – Wednesday:

7 Day Keto Meal Plan Nutrition info for Monday -  Wednesday Thursday – Friday:

7 Day Keto Meal Plan Nutrition Info for Thursday - Friday Saturday – Sunday:

7 Day Keto Meal Plan Nutrition information for Saturday and Sunday

Caveman Keto’s 7 Day Keto Meal Plan on YouTube

7 Day Keto Meal Plan Shopping List

  • 1 lb Chorizo (sub jimmy dean’s breakfast sausage if Chorizo not available)
  • 3 Lbs Ground Pork (Sub Ground Beef if no pork)
  • 4 Chicken Breasts
  • 1.5 Lbs Ground Beef
  • Pepperoni Slices
  • 3 Small Onions
  • 5 Small Green Peppers
  • Romaine Lettuce
  • 16 Oz Sour Cream
  • 32 Oz Cream Cheese
  • 2 cans Rotel
  • 6 Oz Tomato Paste
  • 1 Can Diced Tomatoes
  • Salsa
  • Pizza Sauce
  • 1 Package McCormick Original Chili Seasoning
  • 3.5 Lbs Bag Frozen Spinach
  • 1 Quart Heavy Cream
  • 2 Dozen eggs
  • 3 Lb Block Cheddar
  • 8 Oz Mozzarella Cheese
  • Taco Seasoning
  • 2 Lbs bacon (at least 28 slices)

Optional:

  • Salt, pepper, garlic powder, onion powder
  • 16 Oz Cherry Tomatoes
  • Jalapenos

Note: I do all of my food shopping at a bulk / warehouse store to get consistent low prices.  Specifically, I go to BJ’s.  All of the above can be bought in bulk in one trip for not too much money.  Also, certain items last more than a week.  For example I normally buy 5 dozen eggs in one package which lasts multiple weeks.  Same with bacon, cream, etc. That’s it folks!  Let me know what you think or if I forgot anything.  I’ll try and post another one soon! Make sure to like Caveman Keto on Facebook for more updates.  If you try out this meal plan, take a pic of your prepared food and link it in the comments, here’s mine: 7 Day Keto Meal Plan In the Refrigerator

Keep up with Caveman Keto via our mailing list

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GlassLock 17 Oz. Square Food Container
These are my new favorite food storage container! They are good for the refrigerator, microwave and freezer. Additionally, the gasket makes it so they never leak and the lids are super secure.
Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
RSVP Stoneware Grease Keeper
Never throw away bacon fat. Ever! This thing is the coolest invention. It’s a little ceramic container that has a built-in filter that stores your bacon grease. You simply pour the grease into it when you’re done frying some bacon and its ready to spoon back into the pan next time you’re frying some veggies!
Cuisinart 9-Cup Food Processor
I first got this food processor as a wedding gift and I wasn’t sure how I felt about it. Well, let me tell you, its been a godsend on keto! I shred cheese, slice brussels sprouts, and rice cauliflower like a boss!
Cuisinart PSC-650 6-1/2-Quart Crockpot
Useful for set it and a forget it meals where you place all the items into the crockpot and let it rip! Most crockpots use a ceramic, dishwasher safe bowl that’s heated from the outside to a low temperature which allows the ingredients to simmer for hours.
Black and Decker Convection Oven
My convection oven is my best friend. Whenever I am making a dinner for just one or two I always use this over my full sized oven. Meals like Lazy Keto Chicken were designed for this thing, the hot air cooks stuff super fast and uses less energy.

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Configuring MFP https://cavemanketo.com/configuring-mfp/ https://cavemanketo.com/configuring-mfp/#comments Sun, 26 Feb 2012 18:02:35 +0000 https://cavemanketo.com/?page_id=332 Note: New to keto? Check out the eBooks section for more info on what its all about! Update: The latest working script is by /u/Surye on Reddit and its located here: https://github.com/Surye/mfp-keto-userscript Calorie counting websites are a great tool for the low carb or keto dieter.  They are utilized to track the number of calories …

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Note: New to keto? Check out the eBooks section for more info on what its all about!

Update: The latest working script is by /u/Surye on Reddit and its located here: https://github.com/Surye/mfp-keto-userscript

Calorie counting websites are a great tool for the low carb or keto dieter.  They are utilized to track the number of calories that you are putting into your food and therefore into your body.  There are the obvious benefits such as knowing exactly how many carbs you have eaten or how many calories you have consumed.  There are also other side benefits of using these sites like learning more about food, how it affects your body and whether it is beneficial to your health.

A few websites that ketards often use are:

  • MyFitnessPal – One of the most popular and the one I personally use.  Has the ability to track calories, exercise and measurements such as weight, hips, legs, etc.  Also incorporates mobile apps
  • The Daily Plate (Livestrong) – Similar to MFP
  • Many others on the internet

So, why use a calorie counter? Here are a few things that are common before counting calories:

  • Hidden Carbs: Items that you incorrectly believe have 0 carbs because why would they put carbs in them?
  • Portion Size: That ice cream really was good!  Too bad one pint was actually 4 servings!  Manufacturers intentionally list small serving sizes to get the numbers low.
  • Lying to yourself: Sure, I only ate 1/4 cup of almonds

MFP is a great tool, but you only get what you put into it.  Lets first look at how we should setup MFP for the ideal Ketogenic diet:

  • Create an account at www.myfitnesspal.com
  • Set your macros properly:
    • My Home -> Goals -> Change Goals
    • Select Custom and hit continue
    • Set the Macros for keto. AKA Carbs to 5%, Protein to 30% and Fat to 65%
    • Set the total calories relative to your total burn.  Their estimate is decent but you can see below that it lists my BMR at 2620 and I have set my goal to 2000, so this is 620 deficit per day x 7 days = 4340 Calories. A pound is 3500 Calories so I have set myself up to burn 1.24 pounds a week.  You can adjust yours up or down according to preference.

My Fitness Pal Goals

  • Add Additional Measurements:
    1. Home -> Check-In
    2. Click Change Measurements
    3. Add as many measurements as you would like, I would recommend Neck, Waist, Hips, Thigh, Chest, Arms.  You will be grateful later when you have tracked all of these and can see your progress.

My Fitness Pal Measurements Section

    • Add fiber as a tracking column:
      • Food -> Settings
      • Under Nutrients tracked, add Fiber.  You should have listed at minimum Carbs, Fiber, Fat and Protein.  These are the most important to keto.  Personally, I also track Potassium but you can add whatever you want as the last one.

My Fitness Pal Nutrients

    • The last thing you need to create a perfect keto MFP setup is a special script that adds net carbs to the measurement statistics:
      • Go to this link: https://github.com/Surye/mfp-keto-userscript
      • Install the script.  Note, because of the way Firefox and Chrome now work you’ll have to install greasemonkey (firefox) or tampermonkey (chrome) and then the script.  This is described in the link above.
      • Once the script is installed, and assuming you added the columns added above, you will have three additions to your MFP:
        • Net Carbs Column
        • Carb / Fat / Protein percentages for each meal / total
        • Pie chart showing percentage of calories for Carb / Fat / Protein

Net Carbs Column with Percentages
Total Percentages and Pie Chart

So there you have it!  Now you have fully configured your MFP for success!  Stay tuned for the next installment that will talk about how to use MFP daily and the pitfalls associated with it.

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