Weekly Meal and Workout Plan – Week of August 13, 2018

Our schedule is mostly back to normal this week. I love the Keto Chow but I am looking forward to eating some meat this week!

The meal plan below has macros calculated without snacks incorporated. After two months on the diet, I don’t really snack that often, anymore. Some quick snacks ideas are:

• Macadamia nuts (1 oz.) (203 cal, 2.2g protein, 21.6g fat, 3.6g total carbs, 1.4g net carbs)
• Extra sharp cheddar cheese (1 oz.) (122 cal, 6.1g protein, 10.1g fat, 0g total carbs, 0g net carbs)
• Hardboiled egg (78 cal, 6.3g protein, 5.3g fat, 0.6g total carbs, 0.6g net carbs)
• Coffee with 1 oz. heavy whipping cream (104 cal, 1.1g protein, 10.8g fat, 1.9g total carbs, 0.8g net carbs)

Monday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• Rotisserie chicken salad (393 cal, 28.5g protein, 31.6g fat, 0.8g total carbs, 0.4 net carbs)
• Zucchini slices (5 cal, 0.3g protein, 0.1g fat, 0.9g total carbs, 0.6g net carbs)
• Cheese crisps (160 cal, 10g protein, 14g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 558 cal, 38.9g protein, 45.7g fat, 1.7g total carbs, 1g net carbs

Dinner:

Pot roast with celery, mushrooms, and radishes

Macro totals for meal: 595 cal, 43.2g protein, 44.1g fat, 5.6g total carbs, 2.6g net carbs

Macro totals for day (without snacking): 1380 cal, 82.6g protein, 114.9g fat, 9.0g total carbs, 3.5g net carbs

Workout:

• Lifting
• Walking

Tuesday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• Rotisserie chicken salad (393 cal, 28.5g protein, 31.6g fat, 0.8g total carbs, 0.4 net carbs)
• Zucchini slices (5 cal, 0.3g protein, 0.1g fat, 0.9g total carbs, 0.6g net carbs)
• Cheese crisps (160 cal, 10g protein, 14g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 558 cal, 38.9g protein, 45.7g fat, 1.7g total carbs, 1g net carbs

Dinner:

Pot roast with celery, mushrooms, and radishes

Macro totals for meal: 595 cal, 43.2g protein, 44.1g fat, 5.6g total carbs, 2.6g net carbs

Macro totals for day (without snacking): 1380 cal, 82.6g protein, 114.9g fat, 9.0g total carbs, 3.5g net carbs

Workout:

• Lifting
• Walking

Wednesday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• Rotisserie chicken salad (393 cal, 28.5g protein, 31.6g fat, 0.8g total carbs, 0.4 net carbs)
• Zucchini slices (5 cal, 0.3g protein, 0.1g fat, 0.9g total carbs, 0.6g net carbs)
• Cheese crisps (160 cal, 10g protein, 14g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 558 cal, 38.9g protein, 45.7g fat, 1.7g total carbs, 1g net carbs

Dinner:

• Chicken parmesan (423 cal, 41.4g protein, 23.3g fat, 7.9g total carbs, 5.1g net carbs)
• Zoodles (30 cal, 2g protein, 0g fat, 4g total carbs, 2g net carbs)
• Side Salad (140 cal, 7.5g protein, 10.2g fat, 2.9g total carbs, 1.6g net carbs)
• Ken’s Ranch Dressing (130 cal, 0.7g protein, 13g fat, 1.3g total carbs, 1.3g net carbs)

Macro totals for meal: 723 cal, 51.5g protein, 46.5g fat, 16.1g total carbs, 10g net carbs

Macro totals for day (without snacking): 1508 cal, 90.9g protein, 115.2g fat, 19.5g total carbs, 10.9g net carbs

Workout:

• Lifting
• Walking

Thursday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• Rotisserie chicken salad (393 cal, 28.5g protein, 31.6g fat, 0.8g total carbs, 0.4 net carbs)
• Zucchini slices (5 cal, 0.3g protein, 0.1g fat, 0.9g total carbs, 0.6g net carbs)
• Cheese crisps (160 cal, 10g protein, 14g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 558 cal, 38.9g protein, 45.7g fat, 1.7g total carbs, 1g net carbs

Dinner:

• Chicken parmesan (423 cal, 41.4g protein, 23.3g fat, 7.9g total carbs, 5.1g net carbs)
• Zoodles (30 cal, 2g protein, 0g fat, 4g total carbs, 2g net carbs)
• Side Salad (140 cal, 7.5g protein, 10.2g fat, 2.9g total carbs, 1.6g net carbs)
• Ken’s Ranch Dressing (130 cal, 0.7g protein, 13g fat, 1.3g total carbs, 1.3g net carbs)

Macro totals for meal: 723 cal, 51.5g protein, 46.5g fat, 16.1g total carbs, 10g net carbs

Macro totals for day (without snacking): 1508 cal, 90.9g protein, 115.2g fat, 19.5g total carbs, 10.9g net carbs

Workout:

• Lifting
• Walking

Friday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• Rotisserie chicken salad (393 cal, 28.5g protein, 31.6g fat, 0.8g total carbs, 0.4 net carbs)
• Zucchini slices (5 cal, 0.3g protein, 0.1g fat, 0.9g total carbs, 0.6g net carbs)
• Cheese crisps (160 cal, 10g protein, 14g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 558 cal, 38.9g protein, 45.7g fat, 1.7g total carbs, 1g net carbs

Dinner:

• Buffalo chicken crust pizza (345 cal, 27.1g protein, 20.9g fat, 1.8g total carbs, 1.8g net carbs)
• Side Salad (140 cal, 7.5g protein, 10.2g fat, 2.9g total carbs, 1.6g net carbs)
• Ken’s Ranch Dressing (130 cal, 0.7g protein, 13g fat, 1.3g total carbs, 1.3g net carbs)

Macro totals for meal:  615 cal, 35.2g protein, 44.1g fat, 6g total carbs, 4.6g net carbs

Macro totals for day (without snacking): 1400 cal, 74.6g protein, 112.8g fat, 9.3g total carbs, 5.6g net carbs

Workout:

• Lifting
• Walking

Saturday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

• 2 scrambled eggs (155 cal, 12.6 g protein, 10.6g fat, 1.1g total carbs, 1.1g net carbs)
• Fresh link breakfast sausage (184 cal, 10.5g protein, 15.5g fat, 0.8g total carbs, 0.8g net carbs)
• Radish home fries (117 cal, 0.7g protein, 11.6g fat, 3.3g total carbs, 2.1g net carbs)

Macro totals for meal: 456 cal, 23.8g protein, 37.7g fat, 5.2g total carbs, 4.0g net carbs

Dinner:

• 10 oz. ribeye cooked in butter (629.0 cal, 83.4g protein, 33.1g fat, 0g total carbs, 0g net carbs)
• Bacon Brussels sprouts (161.5g cal, 8.1g protein, 10.2g fat, 10.3g total carbs, 5.9g net carbs)

Macro totals for meal: 790.5 cal, 91.5g protein, 43.2g fat, 10.3g total carbs, 5.9g net carbs

Macro totals for day (without snacking): 1473 cal, 115.8g protein, 106g fat, 17.2g total carbs, 9.9g net carbs

Workout:

• Lifting
• Walking

Sunday

Breakfast:

Bulletproof Coffee (12 oz. hot brewed coffee, 1 tbsp coconut oil, 1 tbsp. salted butter)

Macro totals for meal: 226.8 cal, 0.5g protein, 25.1g fat, 0g total carbs, 0g net carbs

Lunch:

We will likely go out to eat with my family. A hot spot for us is Mission BBQ. I usually get the Half a Yard Bird (613 cal, 85g protein, 30g fat, 0.8g total carbs, 0.3 net carbs).

Macro totals for meal: 613 cal, 85g protein, 30g fat, 0.8g total carbs, 0.3 net carbs

Dinner:

• Mushroom Swiss cheeseburgers (340 cal, 41.8g protein, 16.9g fat, 2g total carbs, 1.5g net carbs)
• Salt and vinegar cucumber chips (31 cal, 0.5g protein, 2.3g fat, 2.6g total carbs, 1.7g net carbs)

Macro totals for meal: 371 cal, 42.3g protein, 19.2g fat, 4.6g total carbs, 3.2g net carbs

Macro totals for day (without snacking): 1211 cal, 127.9g protein, 74.3g fat, 7.1g total carbs, 3.5g net carbs

Workout:

• Walking