Weekly Meal and Workout Plan – Week of August 20, 2018

My final semester of school starts this week plus I have a meeting that is scheduled to go long on Monday. I think this is going to be a busy week. The meal plan below has macros calculated without snacks incorporated. 

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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:

  • No-bean Chili (233 cal, 27.2g protein, 11.2g fat, 4.5g total carbs, 2.7g net carbs)
  • Sour Cream (60 cal, 1.0g protein, 5.0g fat, 1.0g total carbs, 1.0g net carbs)
  • Cheddar Cheese (80 cal, 5.0g protein, 6.0g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 373 cal, 33.2g protein, 22.2g fat, 5.5g total carbs, 3.7g net carbs

Dinner:

Salted caramel Keto Chow mixed with 1/2 cup heavy whipping cream

Macro totals for meal: 528.6 cal, 29.2g protein, 43.5g fat, 9.8g total carbs, 3.9g net carbs

Macro totals for day (without snacking): 1128 cal, 63.0g protein, 90.8g fat, 16.9g total carbs, 7.61g 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:

  • No-bean Chili (233 cal, 27.2g protein, 11.2g fat, 4.5g total carbs, 2.7g net carbs)
  • Sour Cream (60 cal, 1.0g protein, 5.0g fat, 1.0g total carbs, 1.0g net carbs)
  • Cheddar Cheese (80 cal, 5.0g protein, 6.0g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 373 cal, 33.2g protein, 22.2g fat, 5.5g total carbs, 3.7g net carbs

Dinner:

  • Creamy Lemon and Dill Pan Seared Salmon (609 cal, 46.6g protein, 45.2g fat, 3.5g total carbs, 3.4g net carbs)
  • Grilled Caesar salad (293.8 cal, 11.5g protein, 25.4g fat, 5g total carbs, 2.3g net carbs)

Macro totals for meal: 903 cal, 58.1g protein, 70.6g fat, 8.5g total carbs, 5.7g net carbs

Macro totals for day (without snacking): 1502 cal, 91.9g protein, 117.9g fat, 15.7g total carbs, 9.4g 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:

  • No-bean Chili (233 cal, 27.2g protein, 11.2g fat, 4.5g total carbs, 2.7g net carbs)
  • Sour Cream (60 cal, 1.0g protein, 5.0g fat, 1.0g total carbs, 1.0g net carbs)
  • Cheddar Cheese (80 cal, 5.0g protein, 6.0g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 373 cal, 33.2g protein, 22.2g fat, 5.5g total carbs, 3.7g net carbs

Dinner:

  • Creamy Lemon and Dill Pan Seared Salmon (609 cal, 46.6g protein, 45.2g fat, 3.5g total carbs, 3.4g net carbs)
  • Grilled Caesar salad (293.8 cal, 11.5g protein, 25.4g fat, 5g total carbs, 2.3g net carbs)

Macro totals for meal: 903 cal, 58.1g protein, 70.6g fat, 8.5g total carbs, 5.7g net carbs

Macro totals for day (without snacking): 1502 cal, 91.9g protein, 117.9g fat, 15.7g total carbs, 9.4g 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:

  • No-bean Chili (233 cal, 27.2g protein, 11.2g fat, 4.5g total carbs, 2.7g net carbs)
  • Sour Cream (60 cal, 1.0g protein, 5.0g fat, 1.0g total carbs, 1.0g net carbs)
  • Cheddar Cheese (80 cal, 5.0g protein, 6.0g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 373 cal, 33.2g protein, 22.2g fat, 5.5g total carbs, 3.7g net carbs

Dinner:

  • Parmesan crusted chicken nuggets (287 cal, 39.0g protein, 14.2g fat, 1.2g total carbs, 0.6g net carbs)
  • Green bean casserole (170 cal, 3.7g protein, 11.1g fat, 13.9g total carbs, 6.4g net carbs)

Macro totals for meal: 457 cal, 42.6g protein, 25.4g fat, 15.1g total carbs, 6.9g net carbs

Macro totals for day (without snacking): 1057 cal, 76.4g protein, 72.6g fat, 22.2g total carbs, 10.6g 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:

  • No-bean Chili (233 cal, 27.2g protein, 11.2g fat, 4.5g total carbs, 2.7g net carbs)
  • Sour Cream (60 cal, 1.0g protein, 5.0g fat, 1.0g total carbs, 1.0g net carbs)
  • Cheddar Cheese (80 cal, 5.0g protein, 6.0g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 373 cal, 33.2g protein, 22.2g fat, 5.5g total carbs, 3.7g 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): 1215 cal, 69.0g protein, 91.4g fat, 13.1g total carbs, 8.3g 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:

  • Parmesan crusted chicken nuggets (287 cal, 39.0g protein, 14.2g fat, 1.2g total carbs, 0.6g net carbs)
  • Green bean casserole (170 cal, 3.7g protein, 11.1g fat, 13.9g total carbs, 6.4g net carbs)

Macro totals for meal: 457 cal, 42.6g protein, 25.4g fat, 15.1g total carbs, 6.9g 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): 1373 cal, 134.6g protein, 82.2g fat, 27.1g total carbs, 12.8g 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:

Philly Cheesesteak Stuffed Portabello Mushrooms (using full-fat dairy, adding 2 tbsp of butter, removing 2 oz cream cheese)

Macro totals for meal: 740 cal, 45.6g protein, 56.3g fat, 11.8g total carbs, 7.3g net carbs

Macro totals for day (without snacking): 1580 cal, 131.1g protein, 111.4g fat, 14.3g total carbs, 7.5g net carbs

Workout:

  • Walking
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