MCT Plan

MCTs (medium‑chain triglycerides) are a type of fat found naturally in certain foods—especially coconut products and some dairy—that may support weight loss by increasing energy burn, reducing appetite, and being metabolized faster than typical fats. They’re not magic, but the research shows they can be a helpful tool when used strategically.

⚖️ How MCTs May Support Weight Loss

🔥 1. Faster Fat Burning

MCTs are absorbed quickly and go straight to the liver, where they’re used for energy rather than stored as body fat. This can slightly increase calorie burn and fat oxidation.

😌 2. Reduced Appetite

Some studies show MCTs may increase satiety hormones, helping you feel fuller and potentially eat fewer calories.

⚡ 3. Quick Energy Source

Because they convert to energy rapidly, MCTs are popular in keto and low‑carb diets to help maintain energy and mental clarity.

🧠 4. Support for Ketosis

MCTs help produce ketones, which can make a ketogenic diet easier to maintain and may indirectly support fat loss.

🍽️ Foods Naturally High in MCTs

You don’t have to use supplements—some whole foods contain MCTs:

Food Approx. MCT Content Notes
Coconut oil ~62–65% MCTs Highest natural source; mostly lauric acid (C12)
Palm kernel oil High Similar profile to coconut oil
Butter & ghee Small amounts Contains C8, C10, C12
Cheese Small amounts Especially goat and sheep dairy
Whole milk Trace amounts Not a major source

🥄 How People Use MCTs for Weight Loss

(From research and common practice)

  • Add 1 tsp–1 tbsp of MCT oil to coffee or smoothies (start small to avoid stomach upset)
  • Use coconut oil for sautéing or cooking
  • Add MCT-rich dairy (butter, ghee) in moderation
  • Use MCT oil as part of a low‑carb or keto eating pattern for best effect

⚠️ Important Limitations

  • MCTs won’t cause weight loss alone—they help only when paired with calorie control or a structured diet.
  • Too much can cause digestive issues (cramping, diarrhea).
  • MCT oil is calorie‑dense (about 115 calories per tablespoon).

🧭 Bottom Line

MCTs can be a useful tool for weight management because they burn quickly, may reduce appetite, and support ketosis. The best natural food sources are coconut oil, palm kernel oil, and small amounts in dairy. Supplements offer the strongest effect, but whole foods still provide benefits.

🥥 Low‑Carb, Food‑Only MCT Daily Plan

🌅 Breakfast (Low‑Carb MCT Kickstart)

Option A — Coconut Coffee + Protein

  • Coffee
  • 1–2 tbsp coconut milk or coconut cream
  • 2–3 eggs (scrambled or fried in butter/ghee)
 Option B — Coconut Berry Smoothie (Low‑Carb)
Blend:

  • ½ cup coconut milk
  • ½ cup frozen berries (raspberries or blackberries = lowest carb)
  • Spinach
  • Ice
 Option C — Goat Cheese Omelet

  • Eggs
  • 1–2 oz goat cheese
  • Spinach or mushrooms

 

🍽️ Lunch (High‑Satiety, Low‑Carb)

Option A — Coconut Curry Bowl (Low‑Carb)

  • Chicken or shrimp
  • Broccoli, peppers, cauliflower
  • Simmered in coconut milk
  • Serve over cauliflower rice
 Option B — Goat Cheese Power Salad

  • Mixed greens
  • Grilled chicken
  • Goat cheese
  • Olive oil + lemon
 Option C — Coconut Chicken Soup

  • Chicken
  • Coconut milk
  • Mushrooms, spinach, garlic
  • Chili flakes

🌆 Snack (Optional, Low‑Carb)

  • Goat cheese slices
  • A few nuts
  • Coffee with 1 tbsp coconut milk

🌙 Dinner (Low‑Carb, MCT‑Forward)

Option A — Coconut Stir Fry

  • Beef, chicken, or shrimp
  • Veggies
  • 2–3 tbsp coconut milk added at the end

 

 Option B — Steak + Coconut Mushroom Sauce

  • Sear steak
  • Sauté mushrooms
  • Add coconut cream + garlic
  • Reduce until thick

 

 Option C — Salmon with Coconut Cream Spinach

  • Pan‑seared salmon
  • Spinach wilted in coconut milk

 

 

🛒 Low‑Carb MCT Shopping List (Food‑Only)

🥥 Coconut Products (Primary MCT Source)

  • Coconut milk (full‑fat)
  • Coconut cream
  • Unsweetened coconut yogurt
  • Shredded unsweetened coconut

🧀 Dairy (Moderate MCT Source)

  • Goat cheese
  • Goat yogurt
  • Grass‑fed butter
  • Ghee

🥩 Proteins (Low‑Carb)

  • Chicken thighs/breasts
  • Steak (sirloin, NY strip)
  • Ground turkey
  • Salmon
  • Shrimp
  • Eggs

🥦 Low‑Carb Vegetables

  • Broccoli
  • Cauliflower (or cauliflower rice)
  • Spinach
  • Mushrooms
  • Bell peppers
  • Zucchini
  • Onions
  • Garlic

🧂 Pantry Staples

  • Olive oil
  • Curry paste
  • Chili flakes
  • Salt, pepper

Josh Cabernet

Christmas

Christmas Eve 2025 at Grandma’s House

Christmas Eve Meal:

  • Appetizers: Fried Shrimp, Calamari, Italian Olives, Crackers, Cheese & Pepperoni, Brie with Pears
  • Meal: Crab Cakes, Mahi Mahi, 2 lbs buttered linguini, Rice (Joe), eggplant parmesan, hot and sweet sausage in sauce,
  • Dessert: Cookies (ours & Gina’s). Birthday cake for Mom’s 95th

Andy :

 

  • Shrimp
  • Olives
  • Calamari
  • Crab meat
  • Brie cheese for pears from Lucretia
  • Bought some sausage, too

 

Diane:

 

  • Mahi Mahi one bag
  • Eggplant parmesan
  • Cookie trays
  • Crackers, cranberry cheese
  • 2 lbs of buttered linguini
  • Crab Cakes – Johnny to make
  • 2 boxes Dipt Cajun

 

 

Christmas Day at Diane’s House – Laura & Theo weren’t here, headed home

  • App: Joey – dumplings. Needs wonton wrappers, ground chicken, napa cabbage, and green onions
  • App: Veggie Tray
  • Main: Sugardale Ham. Best ham ever.  10 mins per pound at 325.  Peel the ham.  Score the fat.  Place in pan with nothing covering it and no liquids with it.  Heat til 135 degrees.  The ham cooked almost an hour quicker than we thought.  The ham is already cooked and you are just heating it.  It was the best ham ever.
  • Main: Small turkey breast
  • Main: Gina – stuffed cabbage
  • Side: Fresh pineapple to serve with dinner
  • Side: Potato casserole (made in advance and froze)
  • Side: Candied yams (from Thanksgiving frozen)
  • Side: Green Beans
  • Side: Butternut Squash
  • Side: Cole slaw
  • Dessert: Cookies
  • Dessert: Birthday Cake for Jesus (yellow batter)

 

Christmas Eve Shopping List

 

  • green onions (Mahi Mahi & dumplings)
  • Mahi Mahi HAVE
  • Muenster cheese
  • Trays for cookies
  • Pepperoni stick (trying GE brand)
  • Cranberry cheddar cheese – Aldi
  • Crackers
  • Hot sausage 1 lb from GE Waterworks
  • Sweet sausage 2 lb from GE Waterworks
  • 2 boxes Dipt Beer Battered
  • 2 boxes Dipt Cajun

 

Christmas Day Shopping List

 

  • Small turkey breast HAVE
  • Butternut squash HAVE
  • wonton wrappers (dumplings)
  • BJs ground chicken (dumplings)
  • napa cabbage (dumplings)
  • green onions (dumplings & Mahi mahi)
  • sweet chili sauce (dumplings)
  • Sugardale ham semi boneless (had 9 lbs this yr)
  • Cabbage & marzetti slaw dressing
  • Fresh pineapple
  • Frozen hash browns for cheesy potatoes
  • Shredded cheddar for cheesy potatoes
  • Sour cream for cheesy potatoes
  • Cream of chicken soup for cheesy potatoes HAVE
  • Corn flakes for cheesy potatoes HAVE
  • Canned pineapple rings for the ham
  • Veggie Tray
  • Green beans w garlic, butter, EVOO

 

 

TO MOM’S HOUSE – Christmas Eve

 

  • Tri-pod for Joe’s camera or phone
  • Aunt/Uncle & Grandma presents
  • Gift Cards for Grandma
  • Any other things Grandma needs
  • Eggplant parmesan
  • Mahi Mahi Mahi
  • 2 batches Mahi sauce
  • Crackers & cranberry cheddar cheese
  • 1 cookie tray for Chr Eve
  • 1 cookie tray for Julie/John next day

 

Cookies (Joey made) I scooped small & Laura helped in/out oven

 

  • Snicker doodle
  • Chocolate chip
  • 7 layer
  • Bark
  • Orange cookies
  • Puppy chow
  • Ran out of time for peanut b blossoms
  • For Christmas Eve & Grandma next day
  • Small tray for the Littles
  • Small tray for the Franz’s
  • Small tray for Mike across from Andy’s
  • Large tray for Gorog’s (mom just out of hospital)
  • Large tray for Bowser’s (first yr w/o their Grandma)
  • Small peanut free tray for Kendall
  • Small tray for Tim Euker
  • Small tray for Noah Parish
  • Large tray for Helmsen’s – Christopher just out of hospital

Italian White – Bartenura

Clean – Remove a label

Place a piece of tape over the label (I tried it with packing tape).  Press it down and then peel it off.  I was surprised that this worked so easily

OR

Heat the label with a hair dryer.  This does not work as easily as the tip above but it does work on things that are not plastic.  It will help you get rid of leftover residue because once heated you can wipe it off.

Rice Stuffing – Gluten Free

  • 2 cups cooked rice
  • sauté an onion chopped fine in broth and olive oil
  • add 2 stalks celery chopped fine
  • Seasoning:  salt, pepper, onion powder, garlic powder, paprika, ground rosemary, thyme, parsley and 1 tsp coconut sugar.
  • Microwave that day

Fire Ladder Chicken

🍽️ Recipe Card: Fire Ladder Chicken (Gluten-Free)

Overview

A wok-seared chicken stir-fry with garlic, ginger, and a glossy chili sauce.
Allergen-friendly: No peanuts, eggs, peas, or gluten.
Spice Scale: Adjustable from mild (1) to fiery (10).
Vegetable Module: Choose crisp + tender + umami for balance.

Ingredients (Serves 3–4)

Protein

  • 1 lb chicken thighs or breast, thinly sliced

Aromatics

  • 4 cloves garlic, minced

  • 1 tbsp ginger, minced

  • Optional: dried red chilies or Sichuan peppercorns (for higher spice levels)

Vegetables (Pick 1–2 from each category)

  • Crisp: broccoli florets, baby corn, snow peas (if allowed), bell pepper, zucchini

  • Tender/Leafy: bok choy, napa cabbage, spinach, choy sum

  • Umami/Depth: shiitake mushrooms, king oyster mushrooms, button mushrooms, daikon radish

Sauce (Gluten-Free)

  • 3 tbsp tamari (soy sauce alternative)

  • 1 tbsp rice vinegar

  • 1 tbsp chili paste (or chili crisp if gluten-free)

  • 1 tsp sesame oil

  • 1 tsp cornstarch mixed with 2 tbsp water (for thickening)

Spice Scale Control 🌶️

  • Level 1–3: ½ tsp chili paste, no chili oil

  • Level 4–6: 1 tbsp chili paste, drizzle 1 tsp chili oil

  • Level 7–10: 2 tbsp chili paste, 2 tsp chili oil, add dried chilies or Sichuan peppercorns

Method

  1. Marinate chicken: Toss slices with 1 tbsp tamari and cornstarch slurry. Rest 15 minutes.

  2. Stir-fry aromatics: Heat wok until hot, add oil, garlic, ginger, and chilies (if using).

  3. Cook chicken: Add chicken, stir-fry until browned (3–4 minutes).

  4. Add vegetables: Toss in your chosen crisp + tender + umami mix. Stir-fry until just tender.

  5. Finish with sauce: Pour in remaining tamari, vinegar, chili paste, and sesame oil. Toss until glossy.

  6. Serve hot with steamed jasmine rice or rice noodles (gluten-free).

Chef’s Notes

  • Use the “Three-Texture Rule”: crisp + tender + umami for balance.

  • Keep chili oil on the side so diners can “climb the ladder” themselves.

  • Chicken thighs give juiciness; breast keeps it lean.

🛒 Fire Ladder Chicken Shopping List

🐔 Protein

  • [ ] 1 lb chicken thighs or breast (boneless, skinless)

🧄 Aromatics

  • [ ] Garlic (1 bulb)

  • [ ] Fresh ginger root

  • [ ] Scallions (1 bunch)

  • [ ] Optional: dried red chilies or Sichuan peppercorns (for higher spice levels)

🥬 Vegetables (Pick 1–2 from each category)

Crisp Options:

  • [ ] Broccoli florets

  • [ ] Baby corn

  • [ ] Zucchini or yellow squash

Tender/Leafy Options:

  • [ ] Baby bok choy

  • [ ] Napa cabbage

  • [ ] Spinach or choy sum

Umami/Depth Options:

  • [ ] Shiitake mushrooms

  • [ ] King oyster mushrooms

  • [ ] Daikon radish

🍶 Sauce Ingredients (Gluten-Free)

  • [ ] Tamari (gluten-free soy sauce)

  • [ ] Rice vinegar

  • [ ] Chili paste or chili crisp (check for gluten-free label)

  • [ ] Sesame oil

  • [ ] Cornstarch

🍚 Optional Base

  • [ ] Jasmine rice or gluten-free rice noodles

 

Thanksgiving

Thanksgiving 2025 at Grandma’s House

  • 19 lb BUTTERBALL TURKEY from Aldi (JOHNNY)
  • STUFFING (JOHNNY) –  2 pepperidge farm herb seasoned cubes and 2 pepperidge farm herb seasoned classic.  A cup of celery per package (slice the stalk down the center and chop fine, then chop the pile a lot more).  2 ½ boxes college in chicken stock (not salt free).  Stuff the turkey cavities and put a piece of bread there to hold it in place, and put more stuffing underneath the skin of the turkey.  Cook some of the stuffing on the side – would need to grease the pan because it stuck to the sides/bottom of the glass pan.  I got an extra bag of Pepper Farm stuffing if you want to make one bag more – it is popular.
    • Celery 4 cups (it is 1 cup of very finely chopped celery per bag of stuffing mix)
    • College inn chicken broth 4 boxes (just in case you need)
    • 2 Pepperidge Farm herb seasoned cubes – 12 oz bag
    • 2 Pepperidge Farm herb seasoned classic – 12 oz bag
    • Butter
  • STUFFING – GLUTEN FREE (DIANE)
  • 6 lb bone in turkey breast (DIANE)
  • 4 1/2 lb Costco boneless turkey breast (DIANE)
  • Cranberry Sauce
    • Homemade cranberry sauce – follow package instructions but substitute orange juice for the water (JOHNNY)
    • Canned cranberry sauce (bring to Mom’s)
  • Mashed potatoes – regular and gluten free-substitute oat milk (JULIE)
    • Please save potato water for gravy
    • Potatoes (bring to Mom’s)
    • Butter (bring to Mom’s)
    • Milk (bring to Mom’s)
  • Biscuits (bring to Mom’s)
  • Corn (bring to Mom’s)
  • Butternut squash
  • Candied yams (DIANE)
  • Gravy (JOHNNY)
  • Gravy gluten free (DIANE)
  • Green beans (KAREN)
  • Cole slaw (KAREN)
  • Wine (KAREN)
  • Cool whip for the pies (GINA)
  • Coconut whipped topping (DIANE)
  • Bring to Mom’s
    • large metal pan for turkey, skewers & twine
    • Half n Half

 

 

Egg freshness test

Fill a bowl or glass with enough cold water to completely cover the egg

Gently place the egg into the water.  Check the egg position:

  • Sinks and lies flat: The egg is very fresh.
  • Sinks but stands upright: The egg is older, but still likely good to use. It’s best to use these soon or hard-cook them.
  • Floats to the top: The egg is too old and should be discarded. 

 

Baking Powder Test

1 teaspoon  baking powder into a small bowl and pour 1/2 cup boiling water over it.

If the mixture bubbles up immediately, the powder is alive, active and good for baking.

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