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Your Keto Journey – DeConstruct it!

Slice up all your ingredients to the size and shape that you prefer.

DeConstruct 1

To deconstruct a thing typically means that you unravel, pull apart, take apart, or dis-assemble something that was already put together.  So in deconstruction, you break an item down into its essential parts or pieces.  Learn more in today’s "Your Keto Journey"© post.


This is exactly what we are going to do this week.  I want you to think of already constructed or pre-assembled food entrees.


So what comes to your mind?


Tacos.  Burritos.  Burgers.  Double, triple and humungo size burgers.  Good start!  Now…keep going and see what your imagination can produce.


Maybe it’s a favorite salad at a certain restaurant.  How about a BLT, A French Dip Sandwich, or a Chicken Salad Sandwich?  Patty melt.  Cheeseburger with a fried egg on top.  Grilled chicken with things like lettuce, avocado, tomato, onion…and the works!  Now you’re talkin’.


When I was younger, I used to like what the restaurants used to call a Club Sandwich.  This sandwich was fresh with slices of turkey, and it was piled high with lettuce leafs that were as bright green as fresh cut grass!  The added goodies included thick, juicy slices of beefsteak tomato, sweet onion, deli cheese, crisp-not-burnt-bacon, and maybe a sauce – or not – depending upon where you went.  The whole thing was piled high on perfectly browned toast, with a dab of good mayo.  And of course, pickles.  Lots of them.  Makes my mouth water just thinking about that sandwich!


So let’s DeConstruct…shall we?  Here’s what you’ll need:


Turkey breast chunk or slices – sliced as thin or thick as you like.

Lettuce – Bib lettuce, Large Leaf Lettuce, along with some dark green baby lettuces.

Tomato – any variety you like, but it must be fresh!

Onion – Vidalia, sweet, red, white…get what you like.

Deli cheeses – a block to slice yourself which keeps it fresher longer or already sliced if you prefer.  I would get 2 or 3 different types of cheeses.  I like jalepeno, Colby Jack and Havarti.

Pickles – either pickle chips, planks or whole pickles.

Bacon – if you eat pork, fine.  If not, get turkey bacon and cook it to perfection!

Sauce – we’ll talk more about that later.


***No toast or bread – we talked about that in the Blog Post – HUNGER – check out the 4th source of hunger in that blog post!!!


A clean cutting board.

A sharp knife.




1. Slice up all your ingredients to the size and shape that you prefer.


2. Fry the bacon and blot on a paper towel to dry.


3. On each plate, begin assembling your ingredients sans bread (yes, even if you still trust seed bread, multigrain, ect. See my blog post #23 mentioned above please).


4. Start with a foundation of lettuces, leaf lettuce, bib lettuce and or baby greens.


5. Add the turkey slice or slices.


6. Now add your toppings in the exact order and amount that tickles your taste buds!


7. Note: This is where the FUN comes in if you desire to cook with children, your spouse, or a few friends for a casual get-together.  Everyone has his or her own idea of what makes a Perfect Sandwich!!!



So toppings away!  Get silly.  Have fun.  Enjoy yourself and those with you.  Talk, laugh, take sandwich selfies!

Once you get to the top of your mountainous sandwich, be conscious of your oils, salad dressings, ect.


See my Blog Post #16 – Know Your Oils – The Good, the Bad and the Ugly.



You can always use a salad dressing brand like Primal Kitchen.  This brand is:


Primal & Paleo approved

Sugar free

Soy & Canola free

Dairy free

Gluten & Grain free



Or you can use vinegar plus a good-for-you oil.  Extra virgin, cold pressed olive oil is good if you like the taste.  If you are in the mood to mix – Avocado oil is almost flavorless and makes for a good mixer with flavors like fresh squeezed lemon or lime juice, or a flavored but CLEAN vinegar (read your labels).


For the finale, try fresh grated mozz cheese, parmesan cheese, red pepper flakes, a pinch of rosemary, oregano, or any other spices you enjoy.


Serves well with:  a cold glass of water, cold or hot tea, a keto coffee or twist a slice of your favorite citrus fruit into a glass or carafe of chilled ice water.


With the money you did not spend on fancy bread, make sure you choose high quality, fresh, tasty ingredients. 


Get yourself out of the habit of always reaching for the cheap brands or whatever is on sale that week.  The ingredients we now use at home making our keto menus are far better quality and the overall cost of groceries is less than going out to eat!  So stop compromising on ingredients by saying it is too expensive.

You will discover flavor in made-at-home meals that you will not find in foods that are mass produced for lunch and dinner crowds of people.  Remember that your idea of quality may be a whole lot different than the multiple workers who touch, store, pull and prepare your food when you eat out.

 Happy Fresh Clean Eating to You and Yours!  It’s not about eat and get out!  It’s about the love and quality that go into a well prepared meal!!!  So, happy eating my friends and family on the Keto Journey!

 Visit my website and check out the “Resources” page.  There you will find a link to “Dr. Colbert’s Keto Zone Diet” book.  I highly suggest you read it.  If nothing else, borrow the book from your local public library.  If they don’t have it, ask them to get a copy that you may borrow.

 Share your experiences, good or bad, with your Keto family here at YourKetoJourney.com.  Scroll down and leave your comment.


 Share this blog with someone you love and care about.  I’m here for you!

 Good Day, Good Week and Good Health to you all!

Always See and be Thankful for good results.  No matter what size they are.  One of my own sayings of Encouragement to Self is this:   


If you loved this blog post, get the next one by getting your name on the Your Keto Journey Blog list.  Don't miss out on Encouragement, Love and good information.  Also, get your free Keto Pizza crust recipe just for signing up for this blog!

Visit www.KatHeil.com and check out the “Resources” page.  There you will find a link to “Dr. Colbert’s Keto Zone Diet” book.  I highly suggest you read it.  If nothing else, borrow the book from your local public library.  If they don’t have it, ask them to get a copy that you may borrow.

Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com.  Scroll down and leave your comment.

Share this blog with someone you love and care about.  I’m here for you!

Good Day, Good Week and Good Health to you all!

See you next time!


© 2019 Kat Heil 2019 Kat Heil, LLC

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