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 October 26, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Egg, whole, cooked, fried, 2 large 180 1g 14g 13g 369mg 190mg 0g 0g Lunch Oi Cha – Unsweetened Green Tea, 500 ml 0 0g 0g 0g 0mg 0mg 1g 0g Vanilla – Iced Coffee, 0.25 cup 38 7g 1g 1g 3mg 26mg 6g 0g duck – Peking duck, 200 g 464 0g 37g 31g 0mg 0mg 0g 0g Dinner Applewood – Smoked Cheddar Cheese (20g Portion), 1 portion 80 0g 7g 5g 20mg 140mg 0g –g edam cheese – cheese, 20 grams 70 1g 5g 5g 0mg 142mg 1g 0g TOTAL: 832 9g 64g 55g 392mg 498mg 8g 0g
October 27, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Keto Coffee – Bulletproof Coffee, 16 fluid ounce 279 0g 31g 0g –mg –mg –g –g Lunch Rotisserie Chicken – Breast, 1 Breast 156 0g 7g 23g 82mg 295mg 0g 0g Generic – Rotisserie Chicken Thigh, 1 (85g) 198 0g 13g 19g 112mg 293mg 0g 0g Dinner Shrimps – Cooked shrimps, 100 gram 120 1g 2g 23g –mg –mg –g –g Chinese – Hairy Crab 大閘蟹, 100 g 122 9g 3g 16g 80mg 0mg 0g 0g TOTAL: 875 10g 56g 81g 274mg 588mg 0g 0g
October 28, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Egg, whole, cooked, fried, 2 large 180 1g 14g 13g 369mg 190mg 0g 0g Lunch Rotisserie chicken – Rotisserie Chicken, 400 gram 800 5g 52g 71g 282mg 2,916mg 5g 0g Dinner Babybel – Babybel, 1 cheese 62 0g 5g 5g 0mg 0mg 0g 0g Costco Pecans – Pecan Halves, 0.25 cup (28g) (18 halves/ 1oz) 200 4g 20g 3g 0mg 0mg 1g 3g Snacks Coffee – Black Coffee, 2 cup 10 0g 0g 0g 0mg 0mg 0g 0g TOTAL: 1,252 10g 91g 92g 651mg 3,106mg 6g 3g
October 29, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Black coffee, 2 cup 5 0g 0g 1g 0mg 9mg 0g 0g Lunch Woolworths – Organic Baby Cabbage, 50 g 16 2g 0g 1g –mg 15mg –g 1g Freshasia Chiba Tofu – Tofu, 50 gram 82 3g 6g 5g –mg 0mg 0g –g Organic cauliflower – Cauliflower, 50 grams 13 2g 0g 1g 0mg 13mg 1g 1g Chicken – Tenders, 50 gram 44 0g 0g 10g 31mg 49mg 0g 0g sichuan – Sichuan, 49.5 gram 185 0g 19g 2g 0mg 0mg 0g 0g Beef – Beef, 50 g 57 0g 2g 10g 29mg 19mg 0g 0g Mushrooms – Enokitake (Needle Mushrooms), 50 g 19 4g 0g 1g –mg 2mg 0g 1g Homemade – Sautéed Mushrooms & Onions, 0.5 cup 11 2g 1g 1g –mg 5mg –g –g Tofu – Fried, 56 gram 151 6g 11g 10g 0mg 9mg 2g 2g Broccoli – Sauted, 2 fluid ounce 9 2g 0g 1g 0mg 10mg 0g 1g qinglongxiang（malaxiangguo） – spicy sauce, 10 g 30 2g 2g 1g 0mg 315mg 0g 0g Dinner Applewood – Smoked Cheddar Cheese (20g Portion), 1 portion 80 0g 7g 5g 20mg 140mg 0g –g Snacks Wrigley’s Gum – Doublemint Gum, 2 Pieces 5 2g 0g 0g 0mg 0mg 0g 0g TOTAL: 707 25g 48g 49g 80mg 586mg 3g 6g
October 30, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Egg, whole, cooked, fried, 2 large 180 1g 14g 13g 369mg 190mg 0g 0g Lunch Chinese Cabbage – Cabbage, 50 g 8 2g 0g 1g 0mg 4mg 0g 1g duck – Peking duck, 200 g 464 0g 37g 31g 0mg 0mg 0g 0g Okra – Okra, 0.3 cup 12 2g 0g 0g 0mg 8mg 1g 1g Homemade – Tea Egg, 1 Piece 73 –g 5g 6g –mg 212mg 1g –g Dinner Marquee – House Wine – Red, 3 cup 473 –g –g –g –mg –mg –g –g Generic – Nachos-beef & Cheese, 184 grams 290 12g 20g 19g 65mg 258mg 0g 1g TOTAL: 1,500 17g 76g 70g 434mg 672mg 2g 3g
October 31, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Beijing Streetfood – Jianbing, 1 cup 95 18g 1g 4g 0mg 120mg 0g 1g Dinner Butter Chicken – Butter Chicken, 1 cup 468 14g 28g 40g 107mg 763mg 7g 3g Goose – Slices, 100 g 238 0g 13g 29g 96mg 0mg 0g 0g TOTAL: 801 32g 42g 73g 203mg 883mg 7g 4g
November 1, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Fried egg, 2 large 180 1g 14g 13g 369mg 190mg 0g 0g Lunch Butter Chicken, 1 serving(s) 519 11g 35g 40g 199mg 105mg 3g 1g TOTAL: 699 12g 49g 53g 568mg 295mg 3g 1g
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