Keto Meal Idea #34: Hamburger, Butter, Zucchini, Macadamia Nuts

Keto Meal 34


1/3 pound hamburger patty

2 tablespoons butter

1/4 medium zucchini (spiralized into zoodles)

1/4 cup grape tomatoes

2 tablespoons olive tapenade

1 tablespoon olive oil

2 ounces macadamia nuts

Macros: 1025 calories, 98.7 g fat, 29.9 g protein, 12.7 g carbs, 5.8 g fat



Keto Meal Idea #8: Eggs, Sausage, Spinach

Keto Meal 8


1 egg, scrambled

2 ounces cooked pork sausage

1 cup spinach

1 tablespoon butter

Macros: 481.9 calories, 42.3 g fat, 20.1 g protein, 8.1 g carbs, 4.3 g fiber

Keto Meal Idea #6: Pastrami, Zucchini, Avocado

Keto Meal 6


3 ounces pastrami

1/2 avocado

1 medium zucchini sauteed

Topped with 1 tablespoon olive oil

Macros: 409.4 calories, 32.5 g fat, 21.8 g protein, 12.4 g carbs, 6.4 g fiber

Keto Meal Idea #5: Pastrami Hash with Avocado

Keto Meal 5


3 ounces pastrami

1 cup cauliflower rice sauteed in 1 tablespoon bacon grease

1/2 avocado

Topped with 1 tablespoon butter

Macros: 405.2 calories, 32.1 g fat, 21.7 g protein, 11.8 g carbs, 7.5 g fiber


Keto Meal Idea #7: Eggs, Cheese, Arugula

Keto Meal 7


2 eggs, scrambled

1 ounce cheddar cheese

1 tablespoon butter

2 cups arugula, topped with one tablespoon olive oil

Macros: 442.9 calories, 39 g fat, 19.3 g protein, 3.6 g carbs, 0.3 g fiber


Taste Test: Adapt Bars and Coffee Shots

The only truly keto-friendly protein bar on the market is from Adapt Your Life, Dr. Eric Westman’s company. Low-carb (2 grams), moderate protein (5 grams), and high-fat (8 grams), these tasty little morsels give keto dieters an on-the-go option for a quick snack or the occasional dessert-like treat. The Coffee Shots are designed to be a convenient travel option for making Bulletproof-style coffee, with coconut oil, MCT oil, and butter, sweetened with just a touch of stevia.

On this episode of keto chat, Mikayla and Carole sample:

  • Cookies and Cream Adapt Bar
  • Lemon Cheesecake Adapt Bar
  • Chocolate Adapt Bar
  • Vanilla Coffee Shot
  • Hazelnut Coffee Shot

Have you tried any of the Adapt Your Life products?

Which is your favorite?

Adapt Bars


Butter Taste Test Keto Chat Episode 12

Nutritionist Carole Freeman gets together with her intern Mikayla and Jim Kellner, Hypnotist and Comedian, to taste test 4 different kinds of butter and share their favorite ways to incorporate butter into their daily meals.

What do we talk about in this video?

  • Does grass-fed Kerrygold butter live up to the hype?
  • Which butter tastes like butter-flavored butter?
  • Why is some butter salted and other butter not salted?
  • What is CLA and why have people been duped into spending money on it?
  • And don’t miss Jim’s secret for dropping 10 more pounds in the last month.

What is your favorite way to eat butter? Have you ever eaten butter on cheese?

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Creamy Seafood Bisque

I came across this decadent creamy soup recipe in one of the keto support groups I’m in. Member Stacey Dresser posted this recipe, sharing how when she made it in the past (prior to keto), she felt very guilty eating it. Now she gets to thoroughly enjoy a formerly forbidden food, as this is now her “diet” food. Love it!

Stacey says, “I live in The Woodlands, TX. I am in interior design. I also have a small boutique that specializes in women and children (it is not open right now as we moved not too long ago). I was hardcore Paleo for about 5 years. However the last 3 years I have been Paleo that leans more towards Keto. I was also thinking it would be great with real bacon bits on the top.” Great suggestion, Stacey!

Scallops are a delicious treat from the sea. They are a good source of Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc and Copper, and a very good source of Protein, Phosphorus and Selenium.
Scallops are a delicious treat from the sea. They are a good source of Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc and Copper, and a very good source of Protein, Phosphorus and Selenium.


2 tablespoons of olive oil (or avocado oil)

1 small onion, diced

1 pound of unsalted butter, preferably Kerrygold brand (4 sticks)

2 bay leaves

1 teaspoon paprika

1 1/2 cups of heavy cream

1/2 cup seafood stock

8 ounces small scallops

8 ounces uncooked shrimp, shelled and deveined

1/2 teaspoon sea salt (or to taste)

1/4 teaspoon ground white pepper


Heat a Dutch oven over medium heat. Add the olive oil and then onions and saute, stirring occasionally until they are translucent. Add the butter, bay leaves, paprika, cream and seafood stock. Stir. Turn it to low, cover and let it simmer for 30 minutes. (Note: do not let it boil! This will cause the soup to “break”, making it separate and become lumpy.) Add the seafood and let it simmer for another 10- 20 minutes, or until the seafood is cooked through. Remove bay leaves and serve.

Cooks notes: If you prefer your scallops seared, you can sear them and then add them. You can make this with any combination of seafood you like: crab, shrimp, cod, salmon, clams, etc. The nutrition info is calculated based on the recipe as written.

Yield: 8 servings, about 1 cup each

Nutrition info: 658 calories, 4.25 g carbs, 0.25 g fiber, 66 g fat, 14 g protein

RDA info: vitamin B12 21%, vitamin A 46%, vitamin D 10%, vitamin K 12%, calcium 7%, selenium 30%

3 Month Update on My Ketogenic Diet Experiment

My next 90 Day Keto Challenge starts soon. Would you like to join me? It includes weekly webinars, meal plans and shopping list, a workbook, and private online support group. For more info, click here.

This post is part of a series on my Ketogenic Diet: Month 1, Month 2, Month 4, Month 5, Month 6, Month 7, Month 8, Month 9, Month 10, Month 11

Today marks 3 months of my ketogenic diet experiment. You can read more about my first month and second month if you’re new to this series.

How’s it going? GREAT! So well in fact, my twenty year old son has decided to join me. He chose to go keto for general health and well being, and hopefully as a means of preventing diabetes and dementia that are prevalent in our family.

What is a ketogenic diet?

As a refresher and for those of you who have never heard of this term, a ketogenic diet is a very low carbohydrate, moderate protein, and high fat diet that causes your body to create ketone bodies for energy, from fat. This is a natural and perfectly healthy state for the body to be in. In my first post, I gave links to research that support this if  you are concerned or want to know more about the science behind this. Generally, less than 20 grams of carbohydrate per day will cause the body to enter ketosis. My formula is 20 grams or less of carbohydrate per day, 0.8 – 1.0 grams protein per kilogram of body weight per day, and then eat fat until satisfied. This results in a diet for me that is about 3 – 5% carb, 60 – 80% fat, and 15 – 30% protein.

How is keto different than Paleo/low carb/Atkins/Whole 30, etc.?

There are many different lower carb/higher fat diets out there, but reducing carbs to less than 20 grams per day requires special care and attention. No one following the above mentioned diets will get their carbs below 20 without measuring and weighing their food, or following a very restrictive food list (like Atkins). The exception is Atkins however, since the induction phase of Atkins is less than 20 grams of carbs per day. But Atkins only has you follow that for the first 2 weeks; keto has you follow that indefinitely.

A keto diet requires an adaptation phase where your body changes over from being dependent on glucose to running on fat. The first stage of this is usually the first few weeks, where people experience fatigue, aches, and changes in bowel movements. Full adaptation takes about 12 weeks (some need even more time). Once adapted, the body runs better than ever. With fat as the primary fuel source, your energy is stable all day and your brain and thinking are clear all the time. Appetite also goes way down too, so it can lead to fairly easy weight loss, as well. See month one and two and below for all the health and well being improvements I’ve experienced.

What do I eat?

I recently started posting photos of all my meals, snacks, and beverages on Instagram. You can follow me on Instagram here. 

Here are some of the things I’ve eaten over the last week:

Aug keto meals collage

Improvements and Progress

I started this keto diet experiment to see if it could help with a long list of health complications I was experiencing as a combination of a car accident in 2014, genetic factors, and dietary habits. In both month one and two I experienced huge improvements in my health and well being. My third month was no exception:

  • Energy – I continue to have steady energy all day and this is improving each week. I have been able to start a part-time job, which requires me to stand on my feet all day. On my days off, I am able to walk for 30 – 40 minutes (and more).
  • Athlete’s foot – last month I reported that my athlete’s foot was cured, and I thought it was, but I’ve had a few more spots die off since then, so it looks like the total die off may take a few more months. Anyone who has ever tried to fight candida and/or athlete’s foot knows that it is a really tough one to kill off. I’ve had mine for at least 10 years and in 3 months, it is nearly all gone.
  • Sleep – I used to be a night owl, but now my sleep is more in sync with the sun plus it is more efficient. I fall asleep easily, stay asleep and wake refreshed after 7 – 8 hours of sleep. I am waking before 8 am regularly, without an alarm clock, which has NEVER happened in my life!
  • Mental clarity – Along with energy improvements, my thinking and processing are improving as well. This has been a complication of a suspected mild brain injury from the car accident, and one of my primary motivators for trying this diet.
  • Sense of calm, peace, general well-being – I realize after freeing myself from from it, that I used to be restless all the time. I needed to be doing, eating, consuming, engaging, or otherwise be busy. I had an addiction to the feeling of being busy. Now I can just sit and be and really enjoy the present moment. For example, this summer I’ve really enjoyed “making natural vitamin D” by laying in the sun. Prior to this, I could have never done this, as sitting still felt like a huge waste of time. Likewise for reading any fiction books. Now I can do both.
  • Skin – This was an unexpected side effect. My skin is soft and clear, with no acne. Even my feet, and especially my heals, which I just thought got rougher and cracked as a natural part of aging. Who knew that fat makes your skin soft! Hah! (Now, there were a few break outs during my first month and a bit in the second month, but this was part of detoxification.)
  • Teeth – My teeth seem to be whiter and they feel clean most of the time, even when I haven’t brushed in a while.
  • Decreased pain and swelling – Up until I started keto, there was still considerable pain and swelling in my lower legs from the car accident. This continues to improve.
  • Improved hair growth – An additional symptom of my leg injuries was impaired hair growth; hair was not growing on most of my legs, except for patches near the sites of injury. Now I know for some women, this may sound like a joy, but to me, it was another sign of the severity of the tissue damage in my legs. In the last few weeks, hair growth has started to occur all over my legs, which is a good sign for healing.
  • Less dairy sensitivity – prior to keto, I was very sensitive to dairy, experiencing considerable congestion and coughing after consumption, and each morning. Now I eat more dairy and have very little reaction. This is likely due to a couple of reasons: lower insulin decreases inflammatory response in the body, and healthier tissues in my digestive tract.
  • Impulse control – Another great side effect of a keto diet is that since my body now has a steady energy supply (body fat), I am not ruled by cravings and hunger. I have lots of willpower and control of my food choices. I can resist foods that I know will make me feel terrible and choose foods that taste great and make me feel great.
  • Bowel movements normalizing – For some people, diarrhea is common during the adaptation period of a keto diet. This is most likely caused by bacteria die off and the body adjusting to increased fat intake. I experienced this for the first 6 weeks. Others struggle with constipation, which I have not. My bowel movements are beginning to normalize at about one time per day. A few weeks ago, I added a probiotic to help recolonize after the massive die off.
  • Weight loss – 38.5 lbs
  • Lost abdominal fat – 7 inches off my waist

3 Month Keto Before and After clothed


3 Month Keto Before and After side clothed

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