Weekly Meal Plan – Week of October 22, 2018

I’m trying to get back in the groove of creating a weekly meal plan. For the last few weeks, life has been hectic and I haven’t had time to carefully plan and post my meal plans.

I am still aiming for macros of 80% fat, 15% protein, and 5% carbs. For this week’s plan, I have added in a snack section and daily graphs to check the macro percentages. You can view the plan here with the graphs or below for just the meals and macros. Links provided within the meal plan are for recipes or products that I use.

Monday
Calories Protein Fat Total Carbs Net Carbs
Breakfast 450.1 0.7 50.1 1.7 0.0
Bulletproof Coffee 450.1 0.7 50.1 1.7 0.0
(12 oz. coffee, 2 tbsp coconut oil, 2 tbsp salted butter)
Lunch 434.3 13.4 42.1 10.6 4.7
8 oz. Kite Hill almond milk yogurt 210.0 9.0 19.5 1.5 1.5
2 tbsp Perfect Keto Nut Butter 210.0 4.0 22.0 7.0 2.0
1 tbsp Strawberry Chia Jam 14.3 0.4 0.6 2.1 1.2
Dinner 621.7 39.7 47.4 10.8 6.8
Meatballs (2 oz. beef/2 oz. pork) 306.7 30.1 20.3 0.0 0.0
Rao’s Marinara Sauce (1/2 cup) 90.0 1.0 8.0 4.0 4.0
1 oz. whole milk mozzarella 90.0 6.1 7.0 0.7 0.7
Zoodles (1 medium zucchini) 33.3 2.4 0.6 6.1 2.1
Butter 101.7 0.1 11.5 0.0 0.0
Snacks 259.2 4.7 25.0 9.3 4.4
Low Carb Pecan PIe 259.2 4.7 25.0 9.3 4.4
Daily Total 1765.3 58.5 164.6 32.4 15.9
Tuesday
Calories Protein Fat Total Carbs Net Carbs
Breakfast 450.1 0.7 50.1 1.7 0.0
Bulletproof Coffee 450.1 0.7 50.1 1.7 0.0
(12 oz. coffee, 2 tbsp coconut oil, 2 tbsp salted butter)
Lunch 434.3 13.4 42.1 10.6 4.7
8 oz. Kite Hill almond milk yogurt 210.0 9.0 19.5 1.5 1.5
2 tbsp Perfect Keto Nut Butter 210.0 4.0 22.0 7.0 2.0
1 tbsp Strawberry Chia Jam 14.3 0.4 0.6 2.1 1.2
Dinner 621.7 39.7 47.4 10.8 6.8
Meatballs (2 oz. beef/2 oz. pork) 306.7 30.1 20.3 0.0 0.0
Rao’s Marinara Sauce (1/2 cup) 90.0 1.0 8.0 4.0 4.0
1 oz. whole milk mozzarella 90.0 6.1 7.0 0.7 0.7
Zoodles (1 medium zucchini) 33.3 2.4 0.6 6.1 2.1
Butter 101.7 0.1 11.5 0.0 0.0
Snacks 259.2 4.7 25.0 9.3 4.4
Low Carb Pecan PIe 259.2 4.7 25.0 9.3 4.4
Daily Total 1765.3 58.5 164.6 32.4 15.9
Wednesday
Calories Protein Fat Total Carbs Net Carbs
Breakfast 450.1 0.7 50.1 1.7 0.0
Bulletproof Coffee 450.1 0.7 50.1 1.7 0.0
(12 oz. coffee, 2 tbsp coconut oil, 2 tbsp salted butter)
Lunch 434.3 13.4 42.1 10.6 4.7
8 oz. Kite Hill almond milk yogurt 210.0 9.0 19.5 1.5 1.5
2 tbsp Perfect Keto Nut Butter 210.0 4.0 22.0 7.0 2.0
1 tbsp Strawberry Chia Jam 14.3 0.4 0.6 2.1 1.2
Dinner 529.9 44.2 44.6 1.7 0.6
6 oz. ribeye 212.5 38.9 12.9 0.0 0.0
1 tbsp. salted butter 101.7 0.1 11.5 0.0 0.0
Grilled Caesar salad 215.7 5.2 20.2 1.7 0.6
(1/2 romaine heart grilled and topped with 1 oz. asiago cheese and Primal Kitchen Greek Dressing)
Snacks 323.8 4.3 29.0 5.3 2.3
No bake cheesecake 323.8 4.3 29.0 5.3 2.3
Daily Total 1738.1 62.6 165.8 19.3 7.6
Thursday
Calories Protein Fat Total Carbs Net Carbs
Breakfast 450.1 0.7 50.1 1.7 0.0
Bulletproof Coffee 450.1 0.7 50.1 1.7 0.0
(12 oz. coffee, 2 tbsp coconut oil, 2 tbsp salted butter)
Lunch 434.3 13.4 42.1 10.6 4.7
8 oz. Kite Hill almond milk yogurt 210.0 9.0 19.5 1.5 1.5
2 tbsp Perfect Keto Nut Butter 210.0 4.0 22.0 7.0 2.0
1 tbsp Strawberry Chia Jam 14.3 0.4 0.6 2.1 1.2
Dinner 394.1 22.7 30.8 13.0 3.5
2 Polish Sausage 340.0 20.0 30.0 2.0 2.0
1 tbsp. Mustard 9.3 0.6 0.5 0.9 0.3
1 cup sauerkraut 44.8 2.1 0.3 10.1 1.2
Snacks 468.8 30.3 32.5 7.3 2.3
No bake cheesecake 323.8 4.3 29.0 5.3 2.3
Isopure chocolate protein 110.0 25.0 0.5 1.0 0.0
Unsweetened almond milk 35.0 1.0 3.0 1.0 0.0
Daily Total 1747.3 67.1 155.5 32.6 10.5
Friday
Calories Protein Fat Total Carbs Net Carbs
Breakfast 450.1 0.7 50.1 1.7 0.0
Bulletproof Coffee 450.1 0.7 50.1 1.7 0.0
(12 oz. coffee, 2 tbsp coconut oil, 2 tbsp salted butter)
Lunch 434.3 13.4 42.1 10.6 4.7
8 oz. Kite Hill almond milk yogurt 210.0 9.0 19.5 1.5 1.5
2 tbsp Perfect Keto Nut Butter 210.0 4.0 22.0 7.0 2.0
1 tbsp Strawberry Chia Jam 14.3 0.4 0.6 2.1 1.2
Dinner 703.0 21.0 59.4 12.4 5.4
Keto Connect Taco Soup 408.0 12.5 35.0 5.5 1.5
Guacamole (1 oz) 120.0 1.0 10.0 5.0 2.0
Cheddar Cheese (1 oz) 115.0 6.5 9.4 0.9 0.9
Sour Cream (1 oz) 60.0 1.0 5.0 1.0 1.0
Snacks 468.8 30.3 32.5 7.3 2.3
No bake cheesecake 323.8 4.3 29.0 5.3 2.3
Isopure chocolate protein 110.0 25.0 0.5 1.0 0.0
Unsweetened almond milk 35.0 1.0 3.0 1.0 0.0
Daily Total 2056.2 65.4 184.1 32.0 12.4
Saturday
Calories Protein Fat Total Carbs Net Carbs
Breakfast 450.1 0.7 50.1 1.7 0.0
Bulletproof Coffee 450.1 0.7 50.1 1.7 0.0
(12 oz. coffee, 2 tbsp coconut oil, 2 tbsp salted butter)
Lunch 703.0 21.0 59.4 12.4 5.4
Keto Connect Taco Soup 408.0 12.5 35.0 5.5 1.5
Guacamole (1 oz) 120.0 1.0 10.0 5.0 2.0
Cheddar Cheese (1 oz) 115.0 6.5 9.4 0.9 0.9
Sour Cream (1 oz) 60.0 1.0 5.0 1.0 1.0
Dinner 532.0 38.0 39.0 5.9 2.7
Keto Pot Roast 532.0 38.0 39.0 5.9 2.7
Snacks 227.0 4.0 23.0 5.0 3.0
Keto Connect Brownies 227.0 4.0 23.0 5.0 3.0
Daily Total 1912.1 63.7 171.5 25.0 11.1
Sunday
Calories Protein Fat Total Carbs Net Carbs
Breakfast 450.1 0.7 50.1 1.7 0.0
Bulletproof Coffee 450.1 0.7 50.1 1.7 0.0
(12 oz. coffee, 2 tbsp coconut oil, 2 tbsp salted butter)
Lunch 756.0 39.8 49.0 4.0 2.8
Mission BBQ Moist Brisket 595.0 39.0 46.0 3.0 2.3
Mission BBQ Alabama White Sauce 161.0 0.8 3.0 1.0 0.5
Dinner 532.0 38.0 39.0 5.9 2.7
Keto Pot Roast 532.0 38.0 39.0 5.9 2.7
Snacks 227.0 4.0 23.0 5.0 3.0
Keto Connect Brownies 227.0 4.0 23.0 5.0 3.0
Daily Total 1965.1 82.5 161.1 16.6 8.5
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