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Keto Diet Meal Plan Halal

Halal Keto Meal Plan: Ramadan Week 2 + How To Deal With Family

A Keto Muslim Mom

In preparation for the weekend grocery trip, I would like to publish a halal keto meal plan every week, in shaa Allah (if Allah wills). I will not list days because everyone's weeks starts and ends on different days in different parts of the world.

A Recap From Week 1

I posted my first halal keto meal plan last week and happy to bring over two dishes to this week's plan because we were invited to two unexpected iftaars (sunset meal to break of fast) along with first planned one. May Allah bless them and accept their fasts, prayers, charity, and good deeds. Ameen.

A f ter three family iftaars, I'm quickly learning some valuable skills how to avoid bringing up or defending the changes I made to my food intake habits of the ketogenic diet.

How To Handle Family So You Can Maintain A Keto Diet

  1. Look people in the eyes. By simply saying "no thank you" directly eye-to-eye I found this to be the most powerful strategy I could employ. Even with persistent individuals, I found that in most cases the hostesses are simply scooping and serving one plate right after the other without even paying attention to one's acceptance or declination. So in each incident I immediately looked into their eyes taking their gaze away from the serving plate and smiled a polite "no thank you". Shocked to actually lock eyes with their food serving marathan, they happily moved on to the next plate.
  2. Make tissues you best friend. This helps with handheld foods like meat pies, desserts, sweets or unwrapped individual candies. I delicately and politely would take one piece of the once-in-a-year food or sweets as not to offend the baker serving with pride and joy. I would motion discreetly to pocket these sweets to give to my kids later at home. The children are really enjoying Ramadan's extra treats.
  3. Have a buddy sit next to you. Strategize how you will slide food from plate to plate or how you will eat from one another'd plates before you arrive to the communal meal. Stick to the plan and make a game out of keeping this secret to not get caught. This includes taking pieces of breads already served and placing it back into the basket as discreetly as possible.
  4. Arm your family members. I told my kids to survey the food, eat more of what they like and do not eat anything they don't like; will aiming to eat less so they can come to help me lighten my servings. Everyone loves samboosa, stuffed pies, stuffed grape leaves or cabbage, fried potatoes, or any Arab hand foods; and there is typically never enough. Since my children know what I cannot eat, by surveying the food beforehand they are not forced to eat anything they don't like and be able to spilt all of my food they like thereby almost doubling up on what they like most. This worked like a charm because it is very customary for kids to whine or try to swipe their parent's serving of the "good stuff". While your hostess would insist on not allowing you to give, I informed my kids to eat right when I hand it to them so by the time I said "no problem" or that I'm fime or full, the food is already eaten. We learned to pace the timing to when there is very little or none of that particular dish left.
  5. Talk more and eye-to-eye. Enjoy the company by starting and continuing nice conversations while always keeping eye contact. It tskes their gaze away from plates so they don't focus on what you are and are not eating.
  6. Say "I don't want" rather than "I can't". This practical tip came from Pinay Keto. Assertiveness helps you avert any problems. I don't want can mean a multiple feelings from you don't like it to you're full. Either way you are making sure your hostess understands that you will not eat it even if served. Saying you can't shows an opening that even if you think you're full it is the hostess's job to serve you, and serve she will.
  7. Bring food when possible and have fat bombs available at home. I brought absolutely delicious roasted vegetables and a cabbage Lebanese salad which helped grately. The main meal was adaptable but all the sides were fried startches, soups with pastas, or condiment laden so having keto friendky sides help to not draw attention to my full plate. Only one night I actually came home having eaten not even half my macros, so scrambled eggs with melted cheese, sea salt and extra olive oil plus one peanut butter/coconut oil/coconut flour fat bomb and one almond butter/coconut flake mixture an everything was so incredibly fulfilling.
  8. Be natural and content. Being nervous, secretive, or even defensive demonstrates a lack of confidence which translates into worry or concern for others to take notice. Do not draw attention to yourself and new eating habits. It's just food. Everyone has likes and dislikes. You are not obliged to defend your every wish and desire to eat or not eat a particular food.
  9. Believe in yourself and your goals. You entered into the keto lifestyle for a reason. Stay committed to and motivated by your goals. Be proud that you're putting your health and happiness above anyone else. You deserve the results you're seeking, as long as you take the actions to reach those milestones.

Meal Planning Basics & How To's

  1. Survey your kitchen for your main protein source. Check your freezer, fridge and pantry. See what you have noting what protein can be used for each day.
  2. Catagorize meals according to family preferences.

I have two categories that I adhere to each week.

Category 1:

  • Chicken
  • Red Meat
  • Seafood
  • Vegetables, Beans and Legumes (latter two for the family)
  • Soup/Salad/Starch (the latter for the family)
  • Pasta or Noodles. I'm exploring vegetable substitutes for me.
  • Leftover night

Category 2:

  • Arab
  • Asian
  • American
  • Anything goes: Italian, Mexican, Anything above, or Exploration night.
  • Fun In: Breakfast for dinner, Order take out, Kids Cook, etc.
  • Fun Out: Typically visiting family or friends. Going to the masjid dinner. Very rarely do we eat out.

*These are simple guidelines I generally follow. Obviously there can be any combination or overlap of any category as you will see below.

  1. Search for recipes.
  2. Write down your plan.
  3. Make a grocery list for necessary items.
  4. Go grocery shopping.
  5. Clean and prep foods necessary to make meals easier during the week.

Getting Enough Water During Our Feasting Hours

Unlike keto dieters who can drink water during their fasting hours; food, drink and sexual relations are prohibited for Muslims during our fasting hours of dawn to dusk. Therefore, hydration may be a problem during Ramadan. I am happy to report that this was not a problem as I anticipated.

My daily goal, which should be everyone's, for water intske is one-ounce per 50%-100% of your body's weight in pounds.

A simplified example:

If you weight 100 lbs. you need 50 to 100 ounces of water per day. At 8-ounces per cup, this person would need approximately 6-12.5 cups per day.

Based on this formula, I successfully maintained my minimum water intake every nights, with a couple nights nearly reaching my max.

I have a 1.5 liter water bottle. I have my breaking fast tumar (date) when the adthan (call for prayer) for mahgrib (sunset prayer) calls. Then I aim to finish the entire bottle from the call to prayer and throughout my whole iftaar (breaking fast meal). Once I get up from dinner, I am for the filter and fill up the bottle again. I sip throughout the evening. The bottle stays by my bed, so I can drink once I wake up for suhoor (meal before our fast) and get as many sips in as possible before the adthan for fajr (dawn prayer).

Getting Enough Sleep During Ramadan

Since I started the ketogenic diet in the hopes of curing my sleep disorder of sleep deprivation, I'm a bit concern about this side effect.

My 7-day average was 3 hours and 7 minutes. And, I only took one short 20-minute nap one of those days.

I am aware that being in ketosis decreases your need to sleep and helps people sleep well. I thought sleeping better meant more in my case.

However, I am not worried quite yet because

  1. I wake up for suhoor fine (3:10 AM)
  2. By the time I make wuddu (ablution) to pray nafl (supererorgatory) prayer, I'm totally awake.
  3. Once I pray fajr (dawn prayer) (4:15 AM), I am actually wide awake.
  4. So awake, in fact, that I made my goal 100% of the days to recite Qur'an from fajr until shurook (sunrise). I have so much energy that I am reciting the Qur'an aloud with full tajweed (rules of reciation) rather than doozy in and off as I typically read with my eyes to myself. In doing this, for the first time in my life, I am ahead of my one-juz a day Ramadan ritual alhumdulilah (Praise be to Allah)
  5. I literally pop up to pray duha (supererorgatory prayers between sunrise and a time before dhuhr (noon) prayer) once the sun is bright in the sky (approximately 6 AM).

Having accomplished so much by 6 AM, I have had no desire to even think about taking a nap. My energy persists throughout the day subhan Allah (Glory be to Allah).

  1. I feel the need to pray taraweeh (extra prayers after ishaa (night prayer) completed only during Ramadan) or read more Qur'an to relax (approximately 9 PM -10:30 PM).
  2. Unless you pray in congregation at the masjid (mosque) this is a very personal time. Therefore after I complete this religious practice, rather then go straight to bed I spend some quality time with my children.
  3. I let my body naturally slow down and once I fell lethargic I slowly do my night routine (get changed, brush teeth, wash face and make wuduu).
  4. I end the productive day with witr (odd number of rakaat (prayer prostrations) prayer after ishaa but before fajr and roll peacefully to bed (approximately 12:30 AM).

To think I accomplished so much in one week is quite humbling. And, yesterday I finally felt some relief in my neck and actually did not wear my neck brace for the four hours when I was with family--the longest in the past six weeks, alhumdulilah!

I sought some advice from a keto expert and curious to find out how much living off of 3 hours a night is normal or not. I truly hope this is only a phase because I cannot phatom such little sleep can be the healthy long-term.

Nonetheless I will take whatever blessings I can get for all my extra Qur'an and prayers I am being able to perform -- something I was never able to do when I was in my best shape either, ma shaa Allah (Allah has willed).

Ramadan Feasting:Fasting Ratio

I maintained a 21:3 to 23:1 feasting:fasting ratio every day. Most days I fasted a 22:2 cycle.

Week 2 Ramadan Keto Iftaar Meal Plan

  • Beef and cauliflower (like beef broccoli) (Asian American adaptation). Sticky rice for the kids, with a side of fresh greens and pickled vegetables to eat by hand for me (Asian).
  • Rotisserie chicken (American). Maftoul (couscous)(Palestinian) that is already made and frozen for the kids. I will roast potatoes (kids), eggplants and fennel bulb. Arab tomato and cucumber salad; half with tahina and half without. [Different desires for different people.]
  • Fisherman's Eggs. (American) On a bed of leftover fried rice or couscous for the kids. On greens for me. This recipe reminds me of a Thai dish, that I can't wait to try.
  • French Onion Soup American Style & Ceasar's Salad. Baked potato for the kids. Top my salad with boiled eggs.
  • Beef Stroganoff. (American) On a bed of basmati rice for the kids and sauteed squash slivers for me.
  • Family iftaar . (Arab) Enjoy a dinner out or order take out.
  • Leftover night.

Week 2 Ramadan Suhoor Meal Plan

Basically there are three options:

  1. Leftovers from iftaar (like a small lunchbox size serving)
  2. Arab breakfast staples. This week we have freshly made cow's feta, Arab cream cheese, American cream cheese, another fresh farm made block white cheese, slices od cheddar cheese, hard boiled eggs, homemade olives (from our orchid), and freshly made radish, turnip and cucumber torshi (pickled).
  3. Water and an odd number oftumar (dates) or non-caloric drink like diffused water, bone broth, tea, or coffee.

I had Option 3 every day.

I'm looking forward to Week 2 of Ramadan as a halal keto Muslim. How about you?

If you gained anything from this post, I'd appreciate if you share it with me. I want to thank you for your time by giving you more of what you find most helpful.

And if you have any helpful advice to share with this novice, please share in the comments below. I'm eager to learn!

جزاك الله خيرا

Jazak Allahu khayrun

May Allah bless you for spending time with me today and supporting my journey.

في امان الله

Fee amani Allah

[Leaving you] In the trust of Allah

Keto Diet Meal Plan Halal

Source: https://medium.com/@aketomuslim/halal-keto-meal-plan-ramadan-week-2-how-to-deal-with-family-7ece483aad86