Week 1 of Keto

Here’s a recap of the very first full week of Keto. October 26th to November 1st 2020.

I know the first post regarding starting Keto was just posted yesterday but I got motivated to log everything recently so doing these posts back to back. I’m using MyFitnessPal to track my daily meals and nutrition and you can see the daily breakdown below. This is fairly typical Keto diet macros but to find out how to calculate your own you can look at this article I wrote here on calculating you keto macro needs.

I didn’t really cook anything till this weekend and went out for Halloween so there’s 1 cheat meal in there but mostly I was pretty good this week. It’s actually a bit hard to hit even 1500 calories / day for me with the correct macros without proper planning so I was under pretty much everyday. That’s not my goal though so from next week I’m going to do some meal-prep.

TheAsiaExpat-keto-macros-breakdown
TheAsiaExpat keto macros breakdown

October 26, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Egg, whole, cooked, fried, 2 large1801g14g13g369mg190mg0g0g
Lunch
Oi Cha – Unsweetened Green Tea, 500 ml00g0g0g0mg0mg1g0g
Vanilla – Iced Coffee, 0.25 cup387g1g1g3mg26mg6g0g
duck – Peking duck, 200 g4640g37g31g0mg0mg0g0g
Dinner
Applewood – Smoked Cheddar Cheese (20g Portion), 1 portion800g7g5g20mg140mg0g–g
edam cheese – cheese, 20 grams701g5g5g0mg142mg1g0g
TOTAL:8329g64g55g392mg498mg8g0g

October 27, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Lunch
Rotisserie Chicken – Breast, 1 Breast1560g7g23g82mg295mg0g0g
Generic – Rotisserie Chicken Thigh, 1 (85g)1980g13g19g112mg293mg0g0g
Dinner
Shrimps – Cooked shrimps, 100 gram1201g2g23g–mg–mg–g–g
Chinese – Hairy Crab 大閘蟹, 100 g1229g3g16g80mg0mg0g0g
TOTAL:87510g56g81g274mg588mg0g0g

October 28, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Egg, whole, cooked, fried, 2 large1801g14g13g369mg190mg0g0g
Lunch
Rotisserie chicken – Rotisserie Chicken, 400 gram8005g52g71g282mg2,916mg5g0g
Dinner
Babybel – Babybel, 1 cheese620g5g5g0mg0mg0g0g
Costco Pecans – Pecan Halves, 0.25 cup (28g) (18 halves/ 1oz)2004g20g3g0mg0mg1g3g
Snacks
Coffee – Black Coffee, 2 cup100g0g0g0mg0mg0g0g
TOTAL:1,25210g91g92g651mg3,106mg6g3g

October 29, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Black coffee, 2 cup50g0g1g0mg9mg0g0g
Lunch
Woolworths – Organic Baby Cabbage, 50 g162g0g1g–mg15mg–g1g
Freshasia Chiba Tofu – Tofu, 50 gram823g6g5g–mg0mg0g–g
Organic cauliflower – Cauliflower, 50 grams132g0g1g0mg13mg1g1g
Chicken – Tenders, 50 gram440g0g10g31mg49mg0g0g
sichuan – Sichuan, 49.5 gram1850g19g2g0mg0mg0g0g
Beef – Beef, 50 g570g2g10g29mg19mg0g0g
Mushrooms – Enokitake (Needle Mushrooms), 50 g194g0g1g–mg2mg0g1g
Homemade – Sautéed Mushrooms & Onions, 0.5 cup112g1g1g–mg5mg–g–g
Tofu – Fried, 56 gram1516g11g10g0mg9mg2g2g
Broccoli – Sauted, 2 fluid ounce92g0g1g0mg10mg0g1g
qinglongxiang(malaxiangguo) – spicy sauce, 10 g302g2g1g0mg315mg0g0g
Dinner
Applewood – Smoked Cheddar Cheese (20g Portion), 1 portion800g7g5g20mg140mg0g–g
Snacks
Wrigley’s Gum – Doublemint Gum, 2 Pieces52g0g0g0mg0mg0g0g
TOTAL:70725g48g49g80mg586mg3g6g

October 30, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Egg, whole, cooked, fried, 2 large1801g14g13g369mg190mg0g0g
Lunch
Chinese Cabbage – Cabbage, 50 g82g0g1g0mg4mg0g1g
duck – Peking duck, 200 g4640g37g31g0mg0mg0g0g
Okra – Okra, 0.3 cup122g0g0g0mg8mg1g1g
Homemade – Tea Egg, 1 Piece73–g5g6g–mg212mg1g–g
Dinner
Marquee – House Wine – Red, 3 cup473–g–g–g–mg–mg–g–g
Generic – Nachos-beef & Cheese, 184 grams29012g20g19g65mg258mg0g1g
TOTAL:1,50017g76g70g434mg672mg2g3g

October 31, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Beijing Streetfood – Jianbing, 1 cup9518g1g4g0mg120mg0g1g
Dinner
Butter Chicken – Butter Chicken, 1 cup46814g28g40g107mg763mg7g3g
Goose – Slices, 100 g2380g13g29g96mg0mg0g0g
TOTAL:80132g42g73g203mg883mg7g4g

November 1, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Fried egg, 2 large1801g14g13g369mg190mg0g0g
Lunch
Butter Chicken, 1 serving(s)51911g35g40g199mg105mg3g1g
TOTAL:69912g49g53g568mg295mg3g1g

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