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Hello! Ossie-Sharon I made the keto omelette and the cheeseburger so far today. I have found both meals incredibly salty!! I’m following the recipes exactly. Should I cut back or is this necessary?
Also, am I able to add in veggies? For example, the caprese salad doesn’t list to eat salad but it’s in the picture. I want to stay exact to the menu that is provided but want to know if additional options should be included or if I should just leave them out.
Thanks!I am so confused. I don’t see any option to add foods or any options to create a personal menu. Also, I don’t understand how to exchange the foods at all.
Hello everyone newbie here feel free to send me tips and encourage me to achieve my goal yall is all I got
Hi, JudyMa1947. Neither milk nor juice keto-supportive, as they contain a relatively high amount of carbohydrates. You can drink high-fat versions, such as half-and-half, instead of milk – this has 300 calories, so you should make adjustments to your other dishes (preferably without skimping on vegetables). Fruit can be fine, if you watch the type and amount. Avocado is a fruit that is very much encouraged, as it is high in fat. Cantaloupe, casava melon, raspberries, and strawberries are fairly low in carbohydrates, and you can use 1 cup instead of a vegetable serving. High-carb fruits like banana, pear, apple, and blueberries should be avoided or very limited. Other fruits can be used in small amounts, i.e., 1/2 cup – but in combination with a source of fat to keep it keto.
Hi, Carolyn58. Salad greens are a “free” vegetable, so you can definitely have them. I imagine that recipes with bacon or ham plus cheese would be quite salty – you could probably get away with substituting some for sour cream or avocado. One thing you can do for sure is not add any salt to the recipe!
Hi, StarGurl. “SWG” stands for “sprouted whole grain.” You can read more about it here: http://www.trimdownclub.com/what-is-swg-bread.
Hi, raneyg. Exchanges are just units of nutrient values that are used to build your menus in a way that ensures your nutritional needs are being met.
I suggest you change over to the more flexible regular low-carbohydrate route for the personal version of the Menu Planner, then just tweak it to be keto. You can do this by deselecting “keto” in the “Dietary Needs” section of your profile (lower right area), then generating a new menu. Once you have the template, click on the edit tool at the upper right of each meal, then make your food selections – you will be guided by the meal pattern, which you can make keto through the following substitutions:
* For each carbohydrate exchange, use two fat exchanges
* For each fruit exchange, use a vegetable exchange (unless you use low-carbohydrate fruits like cantaloupe, casava melon, raspberries, or strawberries.
* For a fruit exchange, use an ounce of dark chocolate (preferably 70% or higher cocoa solids) or a 125-calorie portion of one of our keto desserts.
The foods are intentionally fairly generic, so that you can prepare them as you wish, still following the keto principles exhibited in our recipes. You can see what foods are considered to be keto supportive here.If you prefer fewer meals per day as in the keto plan, you can add exchanges from the unwanted snacks to your other meals. Note that since the system wants something at every meal, you can just add a random item like “Vegetables of Your Choice.”
If you would like additional help, please let me know.Hi, DeterminedP, and welcome! We wish you much success here, and are happy to help however we can. I am the dietitian here, and will endeavor to answer any nutrition questions you have.
Hi again. What foods are considered free? I was looking for a list but couldn’t find them. Would love to bulk up meals with veggies where possible.
Hi, Carolyn38. Check out the “Free Foods” section toward the end of the article here: http://www.trimdownclub.com/what-to-eat-keto.
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