Monday, January 11, 2021

Survived The Weekend. 

Induction Beginning Date: 1/4/2021

Starting Weight: 252.4
Current Weight: 245.0
Goal Weight: 180

Todays Menu (Recipe's Available on request)

Breakfast:  2 Scrambled Eggs, 1 Egg White, 1 Slice American Cheese
Lunch:  Turkey Wrap on La Bandarita Low-Carb Tortilla with Lettuce, Tomato and Onion
Dinner:  Sirloin strips, grilled with Garlic and Spring Mix Salad
Snack:  Bacon Wrapped Pickle Slices

Nothing much to say today.  Long weekend and I had some pretty ambitious meal plans but ended up eating out 2 times and had a few beers on both Saturday and Sunday.  I guess it was not as bad as it seemed at the time, I am down 1lb from Friday.  I am good with that.

I made Bacon Wrapped Pickle Slices in the air fryer.  Turned out really good.  2 Slices of Bacon cut into 3 pieces each.  Wrap the pickle slices and put in the air fryer for 10 minutes.  I'll take a photo and post a full recipe next time I make them.

On On...

Friday, January 8, 2021

It's Friday 

Induction Beginning Date: 1/4/2021

Starting Weight: 252.4
Current Weight: 246.0
Goal Weight: 180

Todays Menu (Recipe's Available on request)

Breakfast:  2 Scrambled Eggs and 1.5 oz sausage
Lunch:  Turkey Wrap on La Bandarita Low-Carb Tortilla 
Dinner:  ?
Snack:  1 oz Almonds

Well it's Friday, busy day at work to wrap up for the weekend.  Notice I left Dinner blank, I have no idea what the plans are for tonight.  We have our Grandson for the weekend so I am just going to go with the flow and see what happens.  

Down .6 lbs today and 6.4 for the week so far.  My expectation is that this will not continue for obvious reasons but it is nice to ride this wave for a few days.  

Have a great weekend everyone and I will talk to you on Monday.  You will also see a new category on my list of daily updates that includes planned workout.  I spent the first week focusing on diet and decided to ad in the exercise next week after I got my feet under me.

On On...

Thursday, January 7, 2021

Day 4 Keto Induction Eggs Eggs Eggs

Eggs Eggs Eggs

Induction Beginning Date: 1/4/2021

Starting Weight: 252.4
Current Weight: 246.8
Goal Weight: 180

Todays Menu (Recipe's Available on request)

Breakfast:  2 Scrambled Eggs and 1 Slice of Bacon
Lunch:  Low Carb Cobb Salad with Spinich
Dinner:  Grilled Mahi Mahi and Sautéed Garlic Zucchini (lets try this again)
Snack:  1.5 oz Beef Jerky

Well yesterday I had planned to go to the Grocery, had a list and everything.  Got tied up with work and never made it so my menu plan for the day was out.  Fortunately I had some essentials in the fridge and put together Jalapeno Harvarti Burger Salad which turned out to be really good.

I have a lot of work to do today but will have to break away at some point to get to the store.  I titled this post as Eggs Eggs Eggs because I have such a love-hate relationship with this little guys.  They are so versatile, easy to cook and inexpensive I tend to eat a lot of them.  Fortunately for me Costco is about a mile from my house so I buy a lot of these guys from them.  

Day 4 and I had a little bit of a headache yesterday but feeling better today.  This is typically referred to as the "Keto Flu" or "Atkins Flu".  Nothing to worry about, just my body questioning what is happening and asking "Where's the Carbs?".   Drank a ton of water and only 1 soda (Diet Mountain Dew) yesterday along with 2 Cups of Coffee.  I know I need to get rid of this stuff but I can't be perfect.

BTW, I had picked up a bottle of this No Sugar Ketchup a month or so ago and tried it for the first time last night.  It was very good and only 3 Carbs for 15 Grams (1tblsp).  

If you haven't already, give me a follow for more recipes to come or just to send me some encouragement and help keep me accountable.

On On...

Wednesday, January 6, 2021

Jalapeno Havarti Burger Salad

6 ounce 90/10 Ground Beef

1 (28 grams) ounce Havarti Cheese

15 grams True Made No Sugar Ketchup

15 grams Mayonnaise

2 Cups Spring Mix

Jalapenos (As many as you wish)


This is an easy one.  Weigh your ingredients, if you are new to this pick up a scale of some sort.  I like the Taylor scale in the photo.  I can rest my bowl on top and just keep resetting as each ingredient is added.  Also, most labels have serving sizes in Grams as well as Tablespoons, Teaspoons, etc.  So much easier to just set the scale to grams and start adding stuff and much more accurate.

Brown the burger to your liking, I am a medium kind of beef eater, while the burger is cooking measure out the 1oz (28grams) of Havarti Cheese (substitute is OK).  Melt the Cheese on the burger and add 2 cups of Spring Mix to your Bowl and place it on the scale. 

Change the scale to grams and add the burger when it's done to the top of the salad.  Reset the scale to Zero and while it's on grams begin adding Mayo.  Reset the scale again and add the Ketchup.  Put however many jalapenos you want on top and enjoy.

Nutrition (May vary based on egg size, mayo brand, etc)
  • 634 Calories
  • 8g Carbs 
  • 2g Fiber
  • 57g Protein
  • 41g Fat

If you made this meal, let me know what you think and if you altered it I would like to hear that part as well.  Follow me here and/or on Instagram to see more similar post and recipes.  Instagram:  @theurbanprimate


Spiced Egg Salad and Greens

2 Eggs (Hard Boiled)

2 (30g) Tablespoons Mayo

2 (15g) Tablespoons of Mozzarella Cheese

2 (12g) Tablespoons of Chopped Green Onion

2 Cups of Salad Greens


Pinch Paprika

Pinch Cayenne Pepper


Note:  I made the egg salad in the morning while I was making breakfast and drinking my coffee.  It is better if it has time to cool for an hour or more but you can still eat it fresh if you wish.

  1. Add Eggs to small sauce pan and cover with cool water about 1 inch.
  2. Bring water to a boil, once the water is boiling turn off the heat and cover the pan.
  3. Let the eggs rest in the covered pan for 10 minutes.
  4. Remove the eggs and place in an Ice Bath.  Basically just get a bowl and put a few ice cubes in it with water.  This will stop the quickly cool the eggs and stop the cooking process.
  5. Peel the eggs and dice into smaller pieces.
  6. In a medium Bowl ( I just rinsed the one I used for the ice bath) add the Mayo, Mozzarella Cheese, Chopped Green Onion and the Optional Spices (I prefer spicy food but you do you).
  7. Add in the Chopped Eggs and mix it all together.
  8. When it's time to eat just grab some greens of your choice, I used Spring Mix, put that in the bowl and then add the Egg Salad on top and enjoy.  
This was much better than I expected, next time I will probably add some extra Cayenne Pepper but otherwise delicious.

Nutrition (May vary based on egg size, mayo brand, etc)
  • 400 Calories
  • 4g Carbs 
  • 2g Fiber
  • 16g Protein
  • 35g Fat

Well, This is What It Looks Like

Induction Beginning Date: 1/4/2021

Starting Weight: 252.4
Current Weight: 248.6
Goal Weight: 180

Todays Menu (Recipe's Available on request)

Breakfast:  Sour Cream and Chive Egg Scramble and 2 Slices of Bacon
Lunch:  Egg Salad and Greens
Dinner:  Grilled Mahi Mahi and Sautéed Garlic Zucchini
Snack:  Smoked Almonds

I don't even know how to start other than just being honest with my readers and myself.  This blog was a very important part of my health plan and I think me stepping away from it was a contributing factor in me spinning out of control.  

The last 3 years have been filled with ups and downs and stress eating and drinking got completely out of control.  It's now January 2021 and I have to get control of this ASAP.  Had COVID in July, slept for 2 weeks, almost hospitalized but was told they would like intubate and quarantine me.  Spent the next 2 weeks trying to stay awake and have still not felt 100% since.  Exercise has been non existent and work is non stop.

My job required me to be on site for work for some reason, I'm in IT.  Nothing I was doing there that I could not do at home.  Great people to work with but "old school" mentality regarding people working from home.  I just could not continue to go in on a daily basis and be productive.  Fortunately I found a position that allows me to work from home on a contract position and I am loving this option.  The commute, walking down the stairs to the basement, is my favorite part.

My Wife and I purchased a Bakery in April of 2019.  We are surviving but COVID shut downs have taken our profits and turned them mostly into losses so we are just trying to break even each month.  Fortunately we saw an uptick last quarter and I am feeling good about 2021 returning to some level of normal or at least the "to be determined - New Normal".  I'll talk about the Bakery at a later time.  I'll just say that it turns out, I like dessert...ughh.

Having said all of that, I am still considering myself very blessed.  I survived COVID, I have a job that helps offset the losses at the Bakery and sales are improving as I think everyone is learning to cope with the shutdowns, quarantines and life in general.

Regarding COVID and staying safe, I started being much more disciplined at taking regular vitamins.  This has helped in some regard. The one that surprised me the most was adding Vitamin D3 to my daily routine.  The Doctor explained that during the winter especially we don't get nearly enough sunlight and D3 is critical to our overall health but particularly to fighting off infections and virus's.  

I have been taking Innovative Therapeutics D3 each day.  Sorry for the plug but I think this might have given me the biggest boost and can be found here.  Innovative Therapeutics D3 

On On....