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 | |
Keto in Carolina 