Modified Ketogenic Diet Plan – What I put together for my son + recipes
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Modified Ketogenic Diet Plan – – What I put together for my son + recipes
My modified Ketogenic diet plan: Please let me emphasize that this is the plan I worked out for my son and it worked for him. Take it, tweak it, use it or ignore it. That’s entirely up to you. It is based on a high protein, middling veg mostly raw, and low carb diet. I’m not a huge fan of soy products so limit the use. Make up your own soup stocks and store in the freezer for handy meal add-ins.
Kiran loves goat milk, which is a dairy product but if you are allergic, dairy intolerant, or just avoiding dairy as in a vegan diet, then substitute with nut based milks or soy (yuck!). My top pick is coconut milk and coconut products. Is oat milk, high in carbs? Yes it is. Almost as high as rice milk. Almond milk (if there aren’t any allergy concerns) and hemp milk are low carb alternatives.
If you are fine with dairy, then go ahead and make your own milk by mixing cream and water, so you have a higher fat content milk. You can do the same with coconut cream. Use real dairy butter and cheese in your diet. If avoiding dairy and are leery of nut-based milks because of allergies, try coconut milk and coconut cream for topping cereals and making hot drinks like cocoa or even coffee (for adults). Hot cooked oatmeal is better than store bought pre-packaged dry cereals and can be topped with coconut milk and sweetened with coconut sugar or pure maple syrup. As an occasional treat, try my rice flour pancakes which are vegan and gluten free.
Organic freshly ground peanut butter is great tasting and high protein treat. You can make your own nut butters at home in a heavy duty food processor. This is a delicious alternative to butter as a spread on gluten free breads and slices. Mashed avocado is nature’s best butter. It is low carb and high in mono unsaturated fats, ideal on a ketogenic diet.
Delicious Hot Cocoa/chocolate – Dark 100% chocolate, pure cocoa, coconut sugar, pinch of salt, pinch of cinnamon, add to cup and top with heated coconut milk and stir till all melted. Fabulous treat for breakfast, after dinner, tea time treat! Recipe coming up in a few weeks.
Typical meals that my son enjoys:
He has an egg allergy and is on a restricted dairy and gluten diet, but high on proteins.
Breakfast – Oatmeal cooked in water sweetened with coconut sugar and a cup of goat milk
Other options:
Smoothie made with coconut milk, pure maple syrup or honey with a pinch of cinnamon, oat bran
Egg, Yoghurt (dairy), coconut yoghurt (non-dairy)
Lunch – Chicken stewed, grilled, sautéed, served with salad or steamed vegetables. He likes to pour the stew all over his salad to it!
Other options:
Lentils/dhal, chickpeas, beans, stew, puree, soups, served with gluten free breads, my one pot soup (sub cream with coconut milk).
Chicken, fish, meat stew, grilled, curried,
Tea – 1 cup milk and an apple, banana or slice of papaya
Other options:
Hummus, tzatziki, baba ganouj with gluten free crisps or vegetable crudités
Dinner – 1 cup Soup served with an Italian salad using good quality olive oil and a home made minced lamb patty
My Quick All in 1 Pot Soup recipe: 1 cup any one vegetable or combination of favorites + 1 medium chopped onion, 1 clove garlic 1 small chopped potato + 3 to 4 cups
homemade chicken or vegetable stock, simmered together. Cool when cooked and puree with coconut milk for non dairy option.
If you are cool with dairy, then use cream. I switch around the vegetable options between asparagus, green peas, pumpkin, cauliflower and tomatoes.
Other dinner options: Gluten free pasta with Roasted Bell Pepper sauce cooked with mince lamb or chicken cubes and served with feta/goat/nondairy cheese.
Snacks – Carrots, celery, cucumbers, dipped in nut butters, roasted vegetable dip, tomato chutney dip, my nut free pesto and salsa.
Tomato Chutney : 3 roughly chopped tomatoes, 2 roughly chopped onions, 1/4 cup canelinni beans, 1/4 teaspoon minced ginger, sea salt to taste and a pinch of sugar.
Saute everything in a couple of tablespoons olive oil or your favorite oil. Once soft, cool and puree. Stir in 1/2 a cup chopped cilantro or parsley. Serve.
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