Weekly Meal and Workout Plan – Week of August 27, 2018

I’m trying to get back into a routine that includes doing homework along with work, working out, etc. This is also the last week before I start teaching a class on Thursday nights into the month of December. 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:

  • Shredded Mexican Chicken (230 cal, 34.1g protein, 8.5g fat, 2.5g total carbs, 1.8g net carbs)
  • Cilantro Lime Cauliflower Rice (116 cal, 4.3g protein, 6.9g fat, 7.1g total carbs, 2.8g net carbs)

Macro totals for meal: 347 cal, 38.5g protein, 15.4g fat, 9.6g total carbs, 4.6g net carbs

Dinner:

Keto Pot Roast

Macro totals for meal: 789 cal, 56.6g protein, 58.6g fat, 6.9g total carbs, 3.1g net carbs

Macro totals for day (without snacking): 1362 cal, 95.6g protein, 99.1g fat, 18.2g total                                                                                                                                                                                                                                                                                                                     carbs, 7.7g 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:

  • Shredded Mexican Chicken (230 cal, 34.1g protein, 8.5g fat, 2.5g total carbs, 1.8g net carbs)
  • Cilantro Lime Cauliflower Rice (116 cal, 4.3g protein, 6.9g fat, 7.1g total carbs, 2.8g net carbs)

Macro totals for meal: 347 cal, 38.5g protein, 15.4g fat, 9.6g total carbs, 4.6g net carbs

Dinner:

Keto Pot Roast

Macro totals for meal: 789 cal, 56.6g protein, 58.6g fat, 6.9g total carbs, 3.1g net carbs

Macro totals for day (without snacking): 1362 cal, 95.6g protein, 99.1g fat, 18.2g total carbs, 7.7g 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:

  • Shredded Mexican Chicken (230 cal, 34.1g protein, 8.5g fat, 2.5g total carbs, 1.8g net carbs)
  • Cilantro Lime Cauliflower Rice (116 cal, 4.3g protein, 6.9g fat, 7.1g total carbs, 2.8g net carbs)

Macro totals for meal: 347 cal, 38.5g protein, 15.4g fat, 9.6g total carbs, 4.6g net carbs

Dinner:

  • Three scrambled eggs (233 cal, 18.9g protein, 15.9g fat, 1.7g total carbs, 1.7g net carbs)
  • One slice of cheddar cheese (80 cal, 5.0g protein, 6.0g fat, 0g total carbs, 0g net carbs)
  • 4 oz fresh breakfast sausage (369 cal, 21.0g protein, 30.9g fat, 1.6g total carbs, 1.6g net carbs)

Macro totals for meal: 681 cal, 44.9g protein, 52.8g fat, 3.2g total carbs, 3.2g net carbs

Macro totals for day (without snacking): 1254 cal, 83.9g protein, 93.3g fat, 14.6g total carbs, 7.9g 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:

  • Shredded Mexican Chicken (230 cal, 34.1g protein, 8.5g fat, 2.5g total carbs, 1.8g net carbs)
  • Cilantro Lime Cauliflower Rice (116 cal, 4.3g protein, 6.9g fat, 7.1g total carbs, 2.8g net carbs)

Macro totals for meal: 347 cal, 38.5g protein, 15.4g fat, 9.6g total carbs, 4.6g net carbs

Dinner:

  • Peri Peri Chicken with Brussels Sprouts (with 2 lbs boneless skinless chicken breast instead of 1.5 lbs chicken thighs. I prefer the taste of chicken breast and boneless skinless breasts are cheaper in our area so we use those)

Macro totals for meal: 539 cal, 75.0g protein, 21.5g fat, 16.3g total carbs, 8.4g net carbs

Macro totals for day (without snacking): 1113 cal, 114.0g protein, 62.0g fat, 27.6g total carbs, 13.0g 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:

  • Shredded Mexican Chicken (230 cal, 34.1g protein, 8.5g fat, 2.5g total carbs, 1.8g net carbs)
  • Cilantro Lime Cauliflower Rice (116 cal, 4.3g protein, 6.9g fat, 7.1g total carbs, 2.8g net carbs)

Macro totals for meal: 347 cal, 38.5g protein, 15.4g fat, 9.6g total carbs, 4.6g 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): 1189 cal, 74.2g protein, 84.6g fat, 17.3g 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:

Macro totals for meal: 539 cal, 75.0g protein, 21.5g fat, 16.3g total carbs, 8.4g net carbs

Dinner:

  • Chicken parmesan (423 cal, 41.4g protein, 23.3g fat, 7.9g total carbs, 5.1g net carbs)
  • Zoodles (30 cal, 2.3g protein, 0.7g fat, 5.4g total carbs, 3.3g net carbs)

Macro totals for meal: 453 cal, 43.7g protein, 24.0g fat, 13.3g total carbs, 8.4g net carbs

Macro totals for day (without snacking): 1219 cal, 119.3g protein, 70.6g fat, 31.3g total carbs, 16.8g 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:

  • 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
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