Welcome! WHOLE FOOD WEEKLY IDEAS - Keto Sam I Am
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Welcome!
WHOLE FOOD WEEKLY IDEAS
I can't wait to share with you all the things that I have
been enjoying over the past few months! I will be
loosely following this plan on my IG page
@keto.sam.iam so check out my stories and posts daily
for more information on what I am eating and how I
prepare my foods!
Please excuse any mistakes or typos!
I will be working on making this as
conprehensive as I can over time!
@keto.sam.iam
Notes:
First, thank you! It means so much to me to get
to share more about how I have been eating and
how much better I have been feeling!
Keto changed my life and has really helped me
with my food relationship and I will continue to
use a lot of my keto knowledge in my diet and
build on that knowledge.
Second, it is safe to assume that everything is
keto unless noted! I still love keto as the core
of my eating habits. I also used minimal dairy
and a few products that I really love. I will give
you some substitution ideas for most cost
friendly ideas. Just think of this as a jumping
off point for ideas for your meals!
Please email any comments,
questions, or concerns to
sam@ketosamiam.com
@keto.sam.iam
I promise these recipes and ideas will be easy,
tasty, and hopefully make your life a little
easier!
Please find the first weeks meal plan ideas
here!
Thank you, again. I am happy to be here to
help. Make sure to follow me on IG and tag
me in your posts and stories!
@keto.sam.iam
best wishes,
Samantha
Guidelines and
Thoughts
The reason that I wanted to try a little bit of a different way of eating than the normal keto diet is
because I have been eating a keto diet for over 5 years, with 3 of those years were with out any major off
plan meals. I had not been feeling as energic and great as I first felt when I was learning keto, and I
wanted to see if maybe something was missing from my diet. I made a plan with some whole30 rules in
mind to see if I was missing foods I haven't had in years.
30 days later, I have a lot of my energy back, I am sleeping better, and I am enjoying meals again with out
feeling like I am missing out or have to substitute things with keto treats (that weren't doing me any
favors). I have also seen movement on the scale and I am feeling really great!
Here are some of the guidelines that I tried to keep in mind as I spent a month trying to only eat whole
foods and stay away from dairy and prepackaged goods as much as possible. I know it is a lot when you
first read it, but these little habit changes worked well for me and I hope they work for you too!
Please read these before reading this meal plan. It will explain everything (I hope) but please reach out if
you have any questions!
If you are a ketoer, this meal plan will absolutely still work for you! Where I have a carb food, replace
with a (cheesy if you'd like) vegetable or other keto option like the vegetables below.
(NK) means non-keto foods. You should replace these foods with another keto friendly vegetable:
Cauliflower Tomato Asparagus Brussel Sprouts
Spinach Eggplant Kale Cabbage
Avocados Zucchini Peppers Green beans
Olives Cucumber Broccoli Radishes
Onions Chayote Okra Spaghetti
Squash
@keto.sam.iam
Guidelines and
Thoughts
Protein, Protein, Protein!!! I always try to make sure protein is my number one priority and the rest falls into place when
coming up with a meal idea! Pick a good protein, a couple vegetable sides for your meals. If you are doing more whole
foods, I had one logical serving of complex carbs and one logical serving of fruit.
I cook everything with olive oil and ghee to add healthy fats to meals. Avocados, olives, and nuts are great for a keto diet
to add fats.
I didnt count macros or calories. I didnt worry about how much of each thing I was eating, I just made a responsible
decision about how much of the carb items to eat. For example, I dont need to make 2 potatoes worth of air fried potatoes,
one potato is more than enough and if I am hungry later, I can make something else for a snack.
To avoid over eating, I had 3 meals (breakfast, lunch, dinner) planned to be large hearty meals. Snacks were only if I felt I
needed something more after all three meals. Dessert was my night cap and something I truly enjoy but not necessary!
Keeping snacking at a minimum and having good solid meals helped me not graze all day and not over eat. If I was hungry, I
had a meal if I had meals left. Snacks are a last resort, even if you are hungry at 430pm, have dinner early if you can! This
cut down on my snacking SO much!
There are a lot of repeats and left overs. This is about being easy and fed well, If you hate left over, by all means you can
make a more daily plan.
If you are reading this for the whole foods portion, you can have ANY vegetables and ANY fruits. Fruit need to be raw and
vegetables need to be fresh, frozen, or if you can find a clean canned vegetable you like. Canned vegetables were easy on
hard days so they werent off limits for me during this time.
All meats can be cooked any way you want, and really it can be ANY cut of meat! Want chicken breast instead of thighs or
pork instead of steak go for it! This is just a basic outline for you!
I love dessert and want it every single night! If you are a ketoer, you can have berries (or a keto treat if that is what you'd
like). If you are whole foods, you can have any fruit! I did NOT make ANY baked items until I was 3 weeks in. They will be
added in later weeks but I didnt want to lean on them too soon.
Instead of cream cheese, I use Kitehill. It is dairy free, keto friend, and widely avlaible. If you are a ketoer, you can use
cream cheese!
For meats, vegetables, and peppers, you can season with anything you'd like. Always check the ingredients to make sure
there isnt any added sugars or weird flours.
Wholefood friends, to have less dairy, we used ghee or olive oil instead of butter.
Whole food friends, potatoes can be prepared anyway you like! I preffered them airfired for like EVERY meal, but you can
bake them, make them in a skillet, whatever way suits you! Check the recipe page for how I make my air fried potatoes!
This is just a guide, use your best judgement and make healthy choices based on your goals.
PS to the Ketoers- this guide has the bones to keto, if you feel you would like more low carb product, cheese, protein
shakes, or sweeteners, please add them! I used things like this for many years and they are great for when you are starting
keto. I made the choice to try to move away from those type of things, but there are some GREAT products out there to
help with a more keto diet! Reach out any time if you need help with anything keto related!
@keto.sam.iam
Week One
MONDAY- DAY ONE
B- Scrambled Eggs cooked in ghee
L- Big Salad*
D- Chicken
Air Fried Sweet Potato (NK)
Sauteed Mushrooms
D- Berries
TUESDAY-DAY TWO
B- Scrambled Eggs cooked in ghee
L- Big Salad*
D- Steak (make extra for Wed)
Seasoned Cauliflower Rice (make extra for Wed)
White Potato (NK)
Chipotle Mayo
D- Berries
NOTES:
Big Salad- Lettuce of choice, tomato, green onion, chicken, carrots, low carb
dressing of choice (I didnt add cheese to be dairy free, ketoers add cheese!)
50g of Strawberries is 4g of carbs and 1g of fiber so they fit a keto diet!
Chipotle Mayo- I mixed together one cup of Primal Kitchen Avocado Oil
Mayo with 1/4 cup of blended canned chiptoles in oil. You can also use
any keto friendly dip!
@keto.sam.iam
Cauliflower Rice recipe in the Recipes Section
WEDNESDAY- DAY THREE
B- Scrambled Eggs cooked in ghee
L- Peppers with Cream Cheese
Chicken (left over from Monday)
Steak (Left Over from Tuesday)
D- Steak
Left over Caulirice
Raosted Brussel Sprouts
Potatos THURSDAY-DAY FOUR
Chipotle Mayo B- Fried Eggs in olive oil
D- Apple (NK) Ketoers have berries Homemade Sausage
L- Egg Salad*
Side Salad (Lettuce, Tomato, Dressing)
D- Steak
Left over Caulirice
Roasted Brussel Sprouts
Potatoes (NK)
Chipotle Mayo
D- Apple (NK), Ketoers have berries
FRIDAY-DAY FIVE
B- Sausage and Scrambled Eggs
L- Tuna Salad (Tuna, mayo, chopped pickle)
or Egg Salad (boiled eggs and mayo)
@keto.sam.iam
Butter Lettuce
Half an avocado
Peppers and Cream Cheese
D- Primal Kitchen Stir Fry (will post recipe)
S- Baked Potato Chips (Recipe will be Posted)
D- Berries
ketosamiam.com
SATURDAY- DAY SIX
B- Scrambled eggs in ghee with Sausage
L- Chicken Thighs (make extra for dinner)
Chipotle Mayo
Peppers and Cream Cheese
Tomatoes with salt
D- Chicken Thighs
Airfried Sweet Potatoes
Side Salad
D- Apple (NK) Ketoers have berries
@keto.sam.iam
SUNDAY- DAY SEVEN
B- Scrambled eggs in ghee with Kilbasa Sausage
L- Egg Salad
Peppers and Cream Cheese
D- Burgers w/ Bacon (made extra for next week),
Onions, Tomato, Avocado
Mustard and Ketchup
Airfried Potato
Chipotle Mayo
D- Berries
Recipes
FLUFFY CAULIFLOWER RICE
@keto.sam.iam
I know that some of us have been trying to make good cauliflower rice for ever! Most of the time, it comes out too moist, way
over cooked, a ton of work if you use fresh cauliflower, and just creates a mess.
My secret: use frozen cauliflower rice! Once you find a great brand and perfect the EASY tips to cooking cauliflower rice, you
will actually ENJOY caulirice!! I like prefer Kroger or Costco brand caulirice to start with but any should do!
1. Cook bag of microwave cauliflower rice as directed. I usually do it about a minute under what it says, I dont want to over
cook it in the bag and it to be a big steamed mess of wet cauliflower.
2. While that is in the microwave, heat up some avocado oil in a huge skillet. You want to use a large skillet so that the
caulirice isn't in a huge pile on itself, that will cause more steam than you want.
3. When the rice is done in the microwave, carefully pour it into the hot skillet and spread it out evenly.
4. Don't mix! Just let it cook down for a few minutes. You want the water to cook of while the rice get nice and hot. Give it
about 4-5 minutes then you can start to mix around the rice.
5. At this point, you can add some seasonings, salt and pepper with some butter is good, but really you can jazz it up any way
you would like!
If you want Cilantro Lime Rice, just add these right at the end of cooking:
1 tbsp Cilantro
Salt to taste
Half a lime
AIR FRIED POTATOES
This is how I make white and sweet potatoes
Cut up potatoes. I like to make them bite size.
-In bowl, toss the potatoes with olive oil and
seasonings salt (salt, onion powder, garlic
powder)
-Airfry at 400 for 15 minutes. Toss potatoes for
even cooking and airfry another 10 minutes or
so. Please adjust for your own airfryer!
@keto.sam.iam
ROASTED VEGETABLES
This is how I make almost ALL my vegetables in
the oven! It gives them such a great flavor and
they are great heated up!
-Heat oven to 350 degress
-Wash and cut vegetable.
-Toss in olive oil, seasoning salt (DON'T SALT
MUSHROOMS!), and then spread out on a
parchment covered baking sheet.
-Bake for 20-30 minutes. Check on the smaller
vegetables at 20 minutes and take out when the
edges start to brown.
KETO CHEESY BAKED ASAPARGUS
I will be sharing this recipe on IG this week, Wednesday,
so make sure to give me a follow! Here are the ingredients!
-Asaparagus -Porkrind Crumbs (Or bag of rinds to smash)
-Heavy Cream -Red Pepper Flakes
-Shredded Parm -Salt and PepperYou can also read
