Help! I just bought 10 whole chickens. Now what do I do?

Getting that diagnosis of Insulin Resistance or one of the known linked disorders can be frightening. Even with the briefest of searches on the internet 2 key points pop out.

  1. Eat less carbs
  2. Eat meat

So we toss or give away our junk food and rush to the store and stock up on "Healthy" foods. Unloading groceries on the counter we stare at whole chickens, chicken wings, chicken breasts, almond meal flour and butter. Now what!!???

Roxana and I are a fan of a very low carb, clean Keto way of eating that prioritizes protein. Often we eat Carnivore or Ketovore. Always we eat under 20g total carbs. We also utilize daily IF (intermittent fasting) of at least 18:6 and exercise for 30 minutes. You can find our list of suggested foods here.

This article has a few samples of what I eat and how to prepare them.


I have my first meal of the day between 9am- 10am. Black coffee before then. It's not just bacon and eggs. Sometimes I add some avocado in there to add variety.

Figure 1 No Sugar Bacon and Pasture Raised Eggs Cooked in Butter

Figure 2 No Sugar Chicken Sausage Links, Pasture Raised Hard Boiled Eggs, 3 Green Olives and 2oz Avocado

Figure 3 Fast and Easy Breakfast or Mid-Morning Snack. Hard Boiled Eggs, Green Olives, Cubed Organic Cojack Cheese



Lunch is usually around 2pm. Lunch is often the last meal of the day. I love eating leafy greens with tons of protein. I often have Organic lunchmeat roll ups with organic cheese and Dye Free Pickles

Figure 4, 2 Cups of Mixed Leafy Greens, No Sugar Bacon, Grilled Chicken Breast, Feta Cheese Crumbles, and Primal Kitchen Caesar Dressing

Figure 5 Organic Turkey Breast Lunchmeat, Organic Sliced Cheddar Cheese, Dye Free Pickle Spears. Zevia Soda as a treat



I eat dinner early. My eating window is 6 hours. 9a-3p or 10a-4p. Dinner is often meat and vegetables. We're not too fancy here.

Figure 6 Frilled Grassfed 85% Ground Beef Patty, 2 Deviled Eggs, Grilled Vegetables, Guacamole, and Bacon Wrapped Asparagus.

Figure 7 Organic Broccoli Florets, KerryGold Butter, Grilled White Fish, Homemade Dill Sauce

Figure 8 Ribeye Steak and Eggs. The Best Breakfast or Dinner



Sweets are the hardest thing for me to give up. I can go years without desserts and then I make or eat them almost daily. Sigh! 

These Keto Mug Cakes are my own concoctions.

Figure 9 Cinnamon Keto Mug Cake and Lemon Mug Cake, Cinnamon Butter and Cream Cheese Frosting for Toppings
Cinnamon Keto Mug Cake

Figure 10 Simple Vanilla Mug Cake with Cream Cheese Frosting. Hibiscus Tea to Drink
Joy's Simple Vanilla Keto Mug Cake


Written by Joy Sypher 
Published: July 31st 2021