Episode 43: Thinking Outside the Box: Creative ideas for breakfast and lunch.
No toast, muffins, bagels or donuts for breakfast?
Calm down lads and lassies. It is possible to make breakfasts without toast, bagels, donuts and muffins. There are non-grain substitutions for all of these, but I urge you to step away from the baked goods for now, until you shake off their shackles.
In this episode hear how you can enjoy breakfast and lunch without your usual high-carb fare.
1:38. Thinking Outside the Box
5:37. Let's Talk Beyond Eggs
8:28. I love Coffee Sides
12:09. Using your breakfast worksheet
14:44 An important step to STOP DIETING
15:58. Onto Lunch Without Bread
17:06. Tendencies toward carb addiction
21:38. No bread? No problem!
23:37. Good-Better-Best Method
25:45. Lunch Worksheet
28:00. This week's actionable coaching advice
29:33. Episode 44 coming up
Breakfast and Lunch Worksheets
Free 35-Page Keto and Low Carb Planner
Conquer Cravings with Keto
Instagram@KetoandLowCarbSuccess
Breaking Free Facebook Page
Recipes: Keto Bagel
Caprese Salad
Charcuterie Plate
BLOGS: Carbs in Yogurt and Bacon
Paradigm Shift
Mindset Shift
Access Transcript Here
Get all my free guides
Take a look at this great course
Join me on Facebook
Follow me on Instagram
Check out Pinterest
And don't forget my book!
Episode 43: Thinking Outside the Box: Creative ideas for breakfast and lunch.
No toast, muffins, bagels or donuts for breakfast?
Calm down lads and lassies. It is possible to make breakfasts without toast, bagels, donuts and muffins. There are non-grain substitutions for all of these, but I urge you to step away from the baked goods for now, until you shake off their shackles.
In this episode hear how you can enjoy breakfast and lunch without your usual high-carb fare.
1:38. Thinking Outside the Box
5:37. Let's Talk Beyond Eggs
8:28. I love Coffee Sides
12:09. Using your breakfast worksheet
14:44 An important step to STOP DIETING
15:58. Onto Lunch Without Bread
17:06. Tendencies toward carb addiction
21:38. No bread? No problem!
23:37. Good-Better-Best Method
25:45. Lunch Worksheet
28:00. This week's actionable coaching advice
29:33. Episode 44 coming up
Breakfast and Lunch Worksheets
Free 35-Page Keto and Low Carb Planner
Conquer Cravings with Keto
Instagram@KetoandLowCarbSuccess
Breaking Free Facebook Page
Recipes: Keto Bagel
Caprese Salad
Charcuterie Plate
BLOGS: Carbs in Yogurt and Bacon
Paradigm Shift
Mindset Shift
Access Transcript Here
Get all my free guides
Take a look at this great course
Join me on Facebook
Follow me on Instagram
Check out Pinterest
And don't forget my book!
Episode #43 Thinking Outside the Box
You’re listening to the Keto and Low Carb Success podcast, Episode #43, Thinking Outside the Box.
Introduction:
Enjoy Keto and Low Carb success by becoming aware of what foods work best in your body and why. Master your mindset to make the journey an easy one. Learn all this, and more, with this podcast based on my trademarked Granny Keto Transitions Program. Join me, Miriam Hatoum, health coach, course creator and author of Conquer Cravings with Keto, as I give you actionable coaching advice with each episode that is sure to empower you and take any confusion out of following a Keto or Low Carb diet. It’s like being a private coaching client while you listen at your convenience!
But before we start, I wanted to offer my free gift to you for just for taking a peek at my course, Roadmap to Keto and Low Carb Success. No obligation – just take a peek! At the bottom of the page you will find a spot to put in your name and email address and like magic, my 35-page Keto and Low Carb Planner will appear in your in-box! The feedback on this Planner has been fabulous and it is yours free for just taking a look over at miriamhatoum.com/course. The direct link will be in the show notes and transcript.
No toast, muffins, bagels or donuts for breakfast?
Calm down lads and lassies. It is possible to make breakfasts without toast, bagels, donuts and muffins. There are non-grain substitutions for all of these, but I urge you to step away from the baked goods for now, until you shake off their shackles.
I hear all the time “But I’m sick of bacon and eggs.” I don’t blame you there. Consider some of the following for ideas for a keto breakfast.
1) All manner of frittatas. Yes, I know they are eggs, but several steps above scrambled, fried or poached. They also can be made in muffin tins and travel well! Check cookbooks about how to make frittatas if you have never made one – they can be done entirely on the stove or half on the stove, finished in the oven. Here are some suggestions for what to put in them:
2) Plain Yogurt, Greek or Regular with berries or other fruit as mix-ins. Use full-fat yogurt, or at least do not use non-fat. The non-fat can sometimes be higher in carbohydrates.
3) If you are still eating grains on a low-carb plan, go ahead and enjoy that oatmeal or other cereal that you like.
A 4th idea is Hamburgers – yeah, I know. But either a plain hamburger or one that has been mixed with diced peppers, onions and celery, makes a very filling breakfast. Top it with cheese!
5) And on that note, any leftovers from dinner work well for breakfast – think outside the box. You think some of those foods you can’t face in the morning, but you would be surprised!
Back to eggs. Eggs any which way are fine.
Whenever I scramble eggs, I always throw in a handful of baby spinach or sautéed mushrooms.
If you are sensitive to chicken eggs, duck eggs are becoming more available in some markets. Very often people will have sensitivity to one but not the other.
If you do eat eggs
5:37 But let’s talk Beyond Eggs
After a certain point, especially if you were a cereal or baked-goods breakfast person, you may tire of eggs.
There are several brands of Keto granolas,
There are several full-fat plain yogurts and Greek yogurts that are very low in carbs
I have made stunning breakfast plates with
I also suggest a caprese salad. It is no more than sliced mozzarella, tomatoes, basil, balsamic vinaigrette and olive oil.
Full-fat cottage cheese and ricotta cheese are allowed on Keto, but make sure you count the carbs.
8:28 I love Coffee Sides
Even though I suggest not going with Keto baked-good substitutes, you are highly unlikely to go overboard on these morning “coffee sides” that follow. These are great ideas for a keto breakfast especially if you are on the run with coffee in hand.
The reason I call these few breakfast baked-goods “unlikely to overeat baked coffee-sides” is because their sweetness factor is minimal, which often drives the “I can’t stop eating this” behavior.
Give me a Keto cookie or cake or sweet Chaffles with a sugar alternative maple syrup, and it’s another story!
12:09 Using Your Breakfast Worksheet
I put together a breakfast worksheet for you with ideas for thinking outside the box when it comes to breakfast. It is available inside my course, and also for a very short time at miriamhatoum.com/meal-planning. Grab it while you can!
I am going to read it to you now just so you can see all the ideas, but as I said, grab it now while you can. I also have the lunch worksheet with it.
BREAKFAST
I leave you space on the worksheet to fill in your own ideas, and give you prompts such as:
As you can see...
This letting go is what I talk about in my blogs about making a paradigm shift and making a mindset shift. I will link both those blogs in the show notes and transcript for this episode.
14:44 Truly, this thinking outside the box is an important step to STOP DIETING
Make wise non-carbohydrate choices at breakfast and you will set yourself up for a successful day! Not a measuring cup, measuring spoon or in sight!
I am talking ALL bread here – even Keto bread made with almond and coconut flours…for now. No bread? Yes you can have lunch without bread - I promise!
· It is best to get bread out of your system, not look for substitutes.
· As with the sweeteners, some people will never rid themselves of cravings if all they do is substitute one type of bread for another. That’s why I suggest not going with the Keto breads at the start of your journey.
· Once you are very comfortable with Keto, and find that you are no longer triggered by bread, you may experiment with having Keto bread if you want to.
· If you are following Low Carb, it is probably a better choice to have less of the real thing that will fill you and nourish you, instead of eating the light bread options
17:06 Tendencies toward carb addiction
· In blog on starchy vegetables, that I will link in the show notes and transcript, I wrote a bit about carb addiction.
· If you find that you generally cannot control yourself around higher carbohydrate foods, you would do well to stay away from bread, even if your carbohydrate allowance has room for it.
I want you to remember:
“Whatever you do, never run back to what broke you” (Frank Ocean).
When you cut out sugar and wheat flour, a lot of the physical cravings will subside, but if even the idea of sweets and baked goods are triggers for you, you will have no relief from “head cravings” if you continue to eat all the foods that you were out of control with in the first place.
For example, what happens if you allow yourself Keto versions of bread?
What happens is that when you are looking for bread you won’t have learned to tell yourself NO, and you will reach for what is available. Trust me on this: NO BREAD OF ANY KIND at least at the beginning of your journey.
18:20 Thinking outside the box for lunch ideas
“OMG,” you ask, “how do I take lunch to work if I can’t take a sandwich?” Some of this is being repeated from last week’s episode on busting myths, but it doesn’t hurt to hear it again.
· With your lunch, think a little bit outside the box. For instance, take a filling with you (deli meat, tuna salad, etc.) and bring lettuce (not iceberg: it is too stiff) and make yourself rollups.
A side note: I have found from experience that any lettuce rollup made with a mayonnaise filling gets soggy in transit. Bring the lettuce and filling separately and make your rollups when you are going to eat them.
“Can I have low carb wraps?” NO, you cannot if you are on Keto. You can fit them into a Low Carb eating plan but remember that they are baked goods and the same as bread so be careful. Also, be creative. Use lettuce or cheese rollups or be even more creative and get out of the sandwich habit.
“HUH? No sandwich for lunch?”
Can you do me a favor though if you are eating Low Carb?
· If you are taking casseroles with you for lunch, limit yourself with “starchy” things: ONE potato per day – and please make it a sweet potato more often than a white potato if you must have one (the carb count is a bit higher but so are the fiber and nutrients).
· Have ONE cup of rice or ONE cup of pasta or ONE cup of corn per day (not per meal).
· And remember, a cup is about the size your fist.
· Measure these things out the first dozen or so times you eat them but then you can begin to eyeball the quantity and probably be spot on with it.
For Keto, casseroles saved me at lunch. Two favorites were a Reuben casserole and a taco bake.
You want to make this as much of a comfortable lifestyle as possible.
21:38 No bread? No problem!
If you have take-in at work look for your best options.
23:37 This is the Good-Better-Best Method that I covered in Episode 7, and it is a wonderful way to "freestyle" your eating style. It is all about making your next-best decision.
Look through some Keto cookbooks to get ideas of wonderful casseroles that travel well and even taste good cold if you don’t have a microwave to heat your lunch.
Think a little bit outside the box and you will be having lunch without bread and not even missing it!
As with breakfast, I put together a lunch worksheet for you with ideas for thinking outside the box when it comes to lunch, and especially if you have to take it with you. It is available inside my course, and also for a very short time at miriamhatoum.com/meal-planning. Grab it while you can!
I am going to read it to you now just so you can see all the ideas, but as I said, grab it now while you can.
25:45 LUNCH Worksheet
There is also a spot for you to list your own favorites. Make the Keto or Low Carb eating style much easier for yourself by learning to think outside the box. You do not have to spend a fortune buying pre-packaged items. You do not have to spend hours cooking and preparing meals. You do not have to be bored with the same things day after day. This is all covered in my new course which will go live very soon. It is also covered, along with grocery shopping and planning tips in my book, Conquer Cravings with Keto (which, by the way also fully covers Low Carb). The links to the book and the course are in the show notes and transcript.
28:00 This Week’s Actionable Coaching Advice
Please download the meal planning worksheets for this episode available in the show notes and transcripts. If you are listening to this episode past the time they are available, please email me and I will send them to you.
I want you to check off things that appeal to you for breakfast and lunch. Then I want you to go to the bottom of each page and write in some of your own favorites.
Go to pages 8-13 of your Keto & Low Carb Success Planner and pick one of the pages that works best for you, and jot down some of those breakfast and lunch ideas. Start with one or two meals that are outside the box for you, and every week add another one. The link for this free planner is in the show notes and transcript.
Now, let me remind you. If you’ve ever got a question you’d like to ask me or share a topic idea that you would like me to cover on a future episode, don’t be a stranger! I always look forward to hearing from listeners like you. You are welcome to email me directly… miriam@miriamhatoum.com. And don’t forget to leave a review wherever you listen to this podcast. Leaving a review makes it easier for other people who are looking to listen about Keto and Low Carb.
29:33 Coming up in the next episode I will be giving you all the buzzwords that you need to know for your Keto and Low Carb journey. Never be wondering again what all these crazy acronyms and sciency-sounding terms mean. It might turn out to be another two-parter like the myths and questions episode just before this one, but will be well worth your time to listen to.
So go share the show with your friends, let them know that’s coming up in the next episode, and invite them to tune in with you and learn how to become free from diet prison with my Keto and Low Carb Success podcast.
Until then, go live free from diet worry — I’ll see you back here next time.
Free 35-Page Keto and Low Carb Planner
Conquer Cravings with Keto
Instagram@KetoandLowCarbSuccess
Breaking Free Facebook Page
Recipes: Keto Bagel
Caprese Salad
Charcuterie Plate
BLOGS: Carbs in Yogurt and Bacon
Paradigm Shift
Mindset Shift