It is generally not my practice to discuss meals or recipes. Concentrating on food is, in my opinion, counterproductive to the benefits derived from following the ketogenic protocol. That is, release from the tyranny of constant and intrusive thoughts of food is liberating. Trolling the web, YouTube, websites, and cookbooks for images of, recipes for, and meal plans make food precisely what we don't want it to be: the center of our lives. "A cast-iron skillet, some reserved bacon fat, a hunk of meat, and it's dinner! Now, move on to the rest of life!"

Whenever people suggest that I write a cookbook or make cooking videos, my usual response is that it would have to be titled Casey, the Lazy Cook, Cooks Keto. I'm not an adventurous or even an interested cook. And the idea that instructions on how to cook a simple meal made me shake my head. "Who doesn't know how to roast a chicken?"

How very arrogant of me, I'm embarrassed to admit.

A friend gave me some feedback after I casually disparaged people who had to research how to make scrambled eggs. "You know, there are families who rarely have a meal that doesn't come from fast food or a convenience store. Not everyone knows how to cook, even the basics."

Color me chagrined and humbled.

Having made my resistance to food videos, posts, and recipe books clear, let me share with you an ironic twofer - a recipe and meal idea. This one comes from an off-hand comment made by My Lovely Mate a couple of months ago. He recalled how my late mother, who lived with us for about ten years, would happily prepare meals for our busy household. Both of us worked, three active children, a couple of dogs and cats, and we really appreciated her efforts. (Not only that, she'd often have a cocktail waiting for me when I came home at the end of the day. Score!)

"I miss your mother's meatloaf," he said while scrolling through news items on his iPhone. 

"Uh, okay." 

I don't know that he realized he said that. It was more like a thought that slipped out without him noticing. We haven't had meatloaf since Mom lived with us.

The next day I put together a real-life, old-fashioned, home-made, rib-sticking (can I squeeze more hyphenated words into this sentence?) entrée. It is dead simple, keto-friendly (Yay! Another hyphen!), and satisfying. Meatloaf is a forgiving dish, so play around and get things to suit your taste.

I use Rao’s Marinara Sauce and a Pyrex loaf pan. But, again, work with what you have.

We get about 6 good-sized servings (it’s hyphen-city today …) The approximate per serving nutrition numbers, based on my calculations are: 340 calories; 21g protein; 37g fat; 3g carbohydrate (total, not net 😉)

One of the great things about this protocol is that the food is basic and truly simple to prepare. And the best choices are often the most economical. So, experiment. Jump in. Don’t be afraid. Grab your own cast-iron skillet (or air fryer, grill, or campfire), throw a fatty source of protein in the mix, and enjoy!

Disclaimer: I’m not a medical doctor, researcher, or Ph.D., but instead, I’ve been fortunate to have had the time and resources to research the ketogenic diet, also known as LCHF (low carb/high fat). The information I share is based solely on my understanding of that research. We are all responsible for our own choices, including what we put in our mouths, and there’s no substitute for each of us checking things out ourselves. And I’m not a medical professional in any way. Go Keto With Casey is not a medical site. “Duh,” you might say. But best to make it clear to all. I welcome questions, comments, and even civil criticism. I’m still learning. So, if you have something to add, go for it. Links in this post and all others may direct you to affiliate links, where I will receive a small amount of the purchase price of any items you buy through those links. Thanks!