Weekly Meal and Workout Plan – Week of September 24, 2018

I was blown off course slightly by Hurricane Florence. I ended up working the majority img_1201of the last two weeks and had to eat what was provided. I’m ready to dust myself off and get back on the keto wagon. Our meal plan this week is pretty simple because we are working to rebuild our food stores after losing everything in our fridge and freezer (which is such a minor thing compared to so many others in our area who have lost their homes) and as low carb as possible.

As a reminder, the macros posted below do not reflect snacks.

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:

  • 3 Salami Cheese Wraps (324 cal, 28.6g protein, 24.8g fat, 0.8g total carbs, 0.8g net carbs)
  • Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 535 cal, 31.4g protein, 47.1g fat, 4.5g total carbs, 1.7g net carbs

Dinner:

  • 12 oz. Ribeye steak
  • 1 tbsp butter

Macro totals for meal: 735 cal, 100.1g protein, 37.4g fat, 0g total carbs, 0g net carbs

Macro totals for day: 1496 cal, 132.1g protein, 109.5g fat, 6.2g total carbs, 1.7g 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:

  • 3 Salami Cheese Wraps (324 cal, 28.6g protein, 24.8g fat, 0.8g total carbs, 0.8g net carbs)
  • Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 535 cal, 31.4g protein, 47.1g fat, 4.5g total carbs, 1.7g net carbs

Dinner:

Bacon cheeseburgers (693 cal, 53.4g protein, 49.6g fat, 1.0g total carbs, 1.0g net carbs)

Macro totals for meal: 563 cal, 27.6g protein, 44.4g fat, 14.7g total carbs, 9.6g net carbs

Macro totals for day: 1455 cal, 85.4g protein, 121.8g fat, 7.2g total carbs, 2.7g 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:

  • 3 Salami Cheese Wraps (324 cal, 28.6g protein, 24.8g fat, 0.8g total carbs, 0.8g net carbs)
  • Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 535 cal, 31.4g protein, 47.1g fat, 4.5g total carbs, 1.7g net carbs

Dinner:

  • Mackerel Cakes (417 cal, 42.8g protein, 26g fat, 2.6g total carbs, 1.7g net carbs)
  • Primal Kitchen Chipotle Lime Mayo (100 cal, 0g protein, 11.1g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 517.5 cal, 42.8g protein, 37.0g fat, 2.6g total carbs, 1.7g net carbs

Macro totals for day: 1279 cal, 74.8g protein, 109.1g fat, 8.8g total carbs, 3.4g 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:

  • 3 Salami Cheese Wraps (324 cal, 28.6g protein, 24.8g fat, 0.8g total carbs, 0.8g net carbs)
  • Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 535 cal, 31.4g protein, 47.1g fat, 4.5g total carbs, 1.7g net carbs

Dinner:

  • Mackerel Cakes (417 cal, 42.8g protein, 26g fat, 2.6g total carbs, 1.7g net carbs)
  • Primal Kitchen Chipotle Lime Mayo (100 cal, 0g protein, 11.1g fat, 0g total carbs, 0g net carbs)

Macro totals for meal: 517.5 cal, 42.8g protein, 37.0g fat, 2.6g total carbs, 1.7g net carbs

Macro totals for day: 1279 cal, 74.8g protein, 109.1g fat, 8.8g total carbs, 3.4g 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:

  • 3 Salami Cheese Wraps (324 cal, 28.6g protein, 24.8g fat, 0.8g total carbs, 0.8g net carbs)
  • Garam masala roasted pecans (237 cal, 2.9g protein, 25.1g fat, 3.9g total carbs, 1.1g net carbs)

Macro totals for meal: 535 cal, 31.4g protein, 47.1g fat, 4.5g total carbs, 1.7g net carbs

Dinner:

Pepperoni chicken crust pizza (422.5 cal, 18.9g protein, 32.0g fat, 3.1g total carbs, 2.6g net carbs)

Macro totals for meal:  422.5 cal, 18.9g protein, 32.0g fat, 3.1g total carbs, 2.6g net carbs

Macro totals for day: 1184 cal, 50.9g protein, 104.1g fat, 9.4g total carbs, 4.4g 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:

  • 10 oz. ribeye (629 cal, 83.4g protein, 33.1g fat, 0g total carbs, 0g net carbs)
  • 2 eggs (155 cal, 12.6g protein, 10.6g fat, 1.1g total carbs, 1.1g net carbs)

Macro totals for meal: 784 cal, 96.0g protein, 43.7g fat, 1.1g total carbs, 1.1g net carbs

Dinner:

  • Chicken parmesan (423 cal, 41.4g protein, 23.3g fat, 7.9g total carbs, 5.1g net carbs)
  • Zoodles (30 cal, 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: 1463 cal, 140.0g protein, 92.0g fat, 14.4g total carbs, 9.5g 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:

Mission BBQ Half a Yard Bird

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

Dinner:

  • Gobi Manchurian (174 cal, 3.3g protein, 14.6g fat, 9.5g total carbs, 5.3g net carbs)
  • Butter Chicken (389 cal, 24.3g protein, 29.9g fat, 5.2g total carbs, 4.3g net carbs)

Macro totals for meal: 563 cal, 27.6g protein, 44.4g fat, 14.7g total carbs, 9.6g net carbs

Macro totals for day: 1432 cal, 113.1g protein, 102.9g fat, 17.1g total carbs, 9.9g net carbs

Workout:

  • Walking
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