Basic no-cook plates: Away from a kitchen or not wanting to cook for a meal? Sliced deli meats, cheese, and vegetables with dip make an easy lunch. Or boil up a dozen eggs and keep them ready in the fridge to grab for lunch or snacks. A can of tuna or salmon, with some full fat mayonnaise and vegetable crudités, is a simple lunch. Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.

Weekends can be difficult if you are surrounded by others not eating this way, or eating out. Take little bags of nuts with you, cubes of cheese, slices of deli meat, squares of dark chocolate or go for creamy coffees, they tend to keep me full for hours. When eating out, go for simple dishes such as steak and blue cheese with veggies, salads but no croutons, think meat’n’veg and no sauces is an easy way to continue when out. Some cafes sell frittatas with no pastry, quiche, etc. Even if you buy a huge meat and salad wrap then deconstruct it and eat the filling is another good option. Once you start getting the idea, you can adapt most things. Good luck Shireen 🙂
BHB salts are a very useful tool to calm the hangry beast and establish appetite control. If you use 1 tsp to 1 Tbsp of the powder in 4 oz of water when you feel inappropriately hungry, it will raise your blood ketone concentration enough to satisfy your hypothalamus for at least a couple of hours. The brand called KetoCaNa has the best taste in my experience for an individual product, though I now use a 50/50 blend of that plus another ketone salt preparation called Nutricost Ketone Salts, both available from Amazon.com. The blend tones down the acidity of the KetoCaNa product and provides the best overall taste to my palate. You won’t need it every day, only when you feel like you need appetite control.
If you’re not sure after your initial test, explore other healthy diets such as clean eating and always have in mind that your number 1 goal should be to avoid overly processed foods (keeping this definition fairly broad of course, as we live in the 21st century and have to adapt to modern age as well, where hardly any of us have time to spend 12 hours a day evolving around food production, gathering and cooking).
Healthy fats & oils are back in too: Eating fat does not automatically clog the blood vessels in the way that poring oil down the drain will eventually block the drain. You make your own cholesterol and lipids and are more likely to increase your levels of the more damaging Very Low Density Lipoprotein (VLD), which is made in the liver when you eat a high carbohydrate diet.
While some low-carb diets allow for the carbohydrates found in plant-based foods, others restrict them almost entirely — namely, the ultra-trendy ketogenic diet. Since these foods contain the highest amount of water and dietary fiber, it's crucial to consider both the short-term side effects (constipation) and the long-term ones (increased risk of GI cancers and decreased immune function).
What a great post. I thought i would add about the selection of food you eat on keto and that everyone is different. Some food gives you energy and some doesnt, this varies person to person. I started and quit keto 3 times before i managed to find my balance. The first few times it made be poorly, from the shock of diet change. However, you can wean yourself into the diet which i did the last time when i had the most success.
Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2015 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared with a normal protein diet.
In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.

Weekends can be difficult if you are surrounded by others not eating this way, or eating out. Take little bags of nuts with you, cubes of cheese, slices of deli meat, squares of dark chocolate or go for creamy coffees, they tend to keep me full for hours. When eating out, go for simple dishes such as steak and blue cheese with veggies, salads but no croutons, think meat’n’veg and no sauces is an easy way to continue when out. Some cafes sell frittatas with no pastry, quiche, etc. Even if you buy a huge meat and salad wrap then deconstruct it and eat the filling is another good option. Once you start getting the idea, you can adapt most things. Good luck Shireen 🙂


Good question. There is no doubt that grass fed, free range, organic is best but it is simply out of the price range of so many. What is more important to start with is to eat real whole food as best as you can find. I certainly don’t buy organic all the time. Do what you can when you can. It is more important to change from cereals to eggs rather then getting hung up on a perfect source of egg. Take a look at my food brands page. It needs updating as I change brands all the time as I find better ones, but is helpful. I really try and make this as easy on ourselves as we can. We shouldn’t need a degree in nutrition to eat well. Some sites complicate things far too much. My motto is “do the best you can as often as you can”. I agree, labels are pretty poor and not standardised (net vs total carbs for example). Good luck 🙂
Use our premium meal planner tool (free trial) to access tons of weekly meal plans, complete with shopping lists. You can adapt the diet plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt. You can even start a new plan from scratch (of from pre-existing ones), tailor them completely and save them.
my children regularly make themselves smoothies, bacon (2 minutes in the microwave covered with kitchen paper), scrambled eggs with cheese in the microwave (mix 2 eggs, cheese, milk – 1 minute, stir, 30 seconds, stir, 30 seconds, stir). They used to moan and complain there are no cereals in the house, but they have learned to cook their own breakfasts and look for what ingredients we have rather than reach for a box of cornflakes
Atkins 40 is an easy low carb diet plan based on portion control and eating 40g net carbs per day. If you have less than 40 pounds to lose, are pregnant or breastfeeding, or want a wider variety of food choices from the first day of your diet, Atkins 40 could be a great fit for you. With Atkins 40 you can enjoy a range of food that you choose from. From protein and veggies to pasta and potatoes, there is an extensive list of food to plan your meals around while still losing weight and feeling satisfied.
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