Ketogenics – Day 4

Day 4… Low energy is today’s theme. The low blood sugar kind of “low energy” which is a good thing… It means we are going in the right direction and we should be over this hump pretty soon.

Here is the breakdown of today:
Breakfast: same as the previous days – we finished off the omelet/frittata and coffee with coconut oil.

Lunch: salads.
Jordan: lettuce (spring mix), raw baby spinach, red pepper, cucumber, 1 whole avocado with the homemade Italian dressing.

Sarah: lettuce (spring mix), red pepper, cucumber, 1 whole avocado and a piece of left over chicken from last night. I also used the homemade Italian dressing.

Dinner: I found a great recipe on a fellow Ketogenic Blog for stuffed meatloaf. It was easy and turned out great!

2lbs ground beef
1 can stewed tomatoes
2 eggs
4 oz cream cheese
1+ cup spinach
1 medium onion
Seasoning: garlic power, salt, pepper, oregano (whatever you like), to taste

Preheat oven to 425 F
In a mixing bowl, add ground beef and eggs. Mix until well combined. Add seasonings and onion.

Lay out a piece of plastic wrap on the counter. Press out the mixture on the plastic wrap into a rectangle making sure it’s even all the way across. Add cream cheese and spinach to the middle. It’s easier if you let the cream cheese come to room temperature before you spread it over the beef mixture.

Take one end of the plastic wrap and start to roll. It doesn’t have to be tight, it should just roll one full time.

Transfer to baking dish. Add stewed tomatoes to the top and pour about half the can of the tomato juice over the meatloaf.

Bake for 45-60 minutes, until the inside temperature reached 150 F.

We had steamed green beans with the meatloaf. For the green beans I used a steamer pot and once they were cooked, I put them in a bowl with some seasoning and butter.

I would highly recommend this meatloaf. It was tasty and filling. Thanks to WickedStuffed Blog for the recipe!

This was my favorite meal so far and there is room for creativity. The original recipe called for goat cheese and spinach stuffing but I don’t like goat cheese so I substituted cream cheese. I’m sure there would be other options too. I thought about using Ricotta cheese, too.

If you try this recipe, let me know! I’d love to hear how you liked it and what you did differently.

Bonus: tonight we used the Yonanas machine to add a little frozen fruit to yogurt. I used pineapple for mine and Jordan had mango in his. Delicious!!


Stuffed Meatloaf and Green Beans


Yonanas Maker

TGIT (Thank God Its Thursday!) Have a great evening 🙂



3 thoughts on “Ketogenics – Day 4

  1. Question: Sorry, I live to question…I noticed that Jord had no protein in his lunch (I know avocado has a little). How to survive that?
    Ok, questions:
    2) Fruit is permitted (sugar)? and is there a recommended amount? As I am following your blog, I am evaluating the potential for me to adhere to such a plan.
    3) Can you briefly explain the goals and benefits of the plan, again?
    4) Do you ever include any high protein grains such as quinoa?
    5) Does this month represent the long term/lifetime eating plan or is it a starter plan and once you are accustomed, modifications/additions come into play?
    6) What happens if you fall off the ketogenic wagon?
    PS that meatloaf did look very good.

    • Bring on the questions!! sorry it took so long to get back to you on this… I didn’t realize it was here! 😦

      1- the salads are more about fat than protein and avocado has a lot of good fat in it. You’re right, little protein but that was on purpose.

      2- sugar (in any form, including fruit) is recommended at 50-100g per day depending on body composition and activity level. You do need SOME sugar and its best after a workout. Jordan can/will give you more info on the sugar piece because he has learned more about it than I have at this point.

      3 – briefly? not really but I will try haha – the short answer is to change body chemistry for better health. We are getting more nutrients from our food that we need and we are *supposed* to have better, more consistent energy without relying on glucose for power. Weightloss is an added benefit.

      4 – we have not had any grains at all. From what I understand the carbs outweigh the protein and they are not a great source of nutrients that you can’t get elsewhere.

      5 – to be determined. We wanted to give it the full month to determine the feasibility of this as a lifestyle. We know it is expensive and we know it is not exactly convenient but we don’t know really how it feels since we are still adjusting. So stay tuned! 🙂

      6 – nothing. Levels of ketones can fluctuate fairly easily if I understand correctly. Once you reach of target range, you maintain with a consistent diet and exercise that works for you. If you have a day where you eat too much sugar, for example, I would imagine you won’t feel great and you would just work to increase your ketone levels again – however, this is just my understanding and not technical by any means. Jazz would be a great one to talk to about that for a more in-depth answer.

      Hope this helped! Keep the questions coming if you have more! 🙂

  2. Pingback: Week 2 | Sarah Beth

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