Week 4 of Keto – Progress Report

Here’s a recap of the fourth week of Keto. November 16th to the 22nd.

16 Nov – 94.3KG – 208lbs | 30.8% fat
22 Nov -94KG – 207lbs | 30.7% fat

This week a dropped 0.3KG, just under 1lb lost and actually a slight decrease of of .1% body fat to 30.7%.

I actually decided to try cooking and baking an few simple things this week so I’ll share some photos. I wasn’t too confident in my skills so I didn’t take too many photos this time around because it was the first trial run. I’ll be adjusting the recipes a bit and then documenting the results in the coming weeks. I made frittatas, keto pizza, low-carb biscuits and some almond butter fat bombs.

Sunday was really the only day this week where I exceeded my calorie target with over 2.4K calories consumed of my daily target of 1800. It was because I went out for lunch and shared a nice lamb leg with my partner. It was delicious and heavy. The rest of the week was all within targets even though I was pushing it on some days with the macros and net carbs.

Keto Biscuits

Ingredients:

  • 4 slice, Salami, cooked, beef
  • 170 gram, Mozzarella Cheese
  • 1 tbsp, Coconut oil
  • 2 large, Egg
  • 0.50 tsp, Baking powder
  • 0.50 cup, Marinara Sauce
  • 1.50 cup(s), Almond Flour

Low Carb Pizza

Ingredients:

  • 3 oz, Monterey Jack Cheese (Block)
  • 0.50 tbsp(s), Cream of Tartar
  • 2 egg (50g), Eggs
  • 0.25 tsp, Salt
  • 1 tsp, Spices, thyme, dried
  • 1.50 cup, Almond Flour
  • 0.33 cup, Sour cream
  • 0.25 cup, Butter

November 16, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Oil, avocado, 1 tbsp1240g14g0g0mg0mg0g0g
Salami, cooked, beef, 2 slice1361g12g7g37mg593mg1g0g
kerrygold – Butter, 1 tbsp1000g11g0g30mg100mg0g0g
Nestle – Whipping Cream 250ml, 10 gram320g4g0g0mg3mg0g0g
Egg, 3 large2151g14g19g558mg213mg1g0g
Lunch
Unsalted mixed nuts – Mixed Nuts, 1 Ounce1607g14g5g0mg0mg2g2g
Salami, cooked, beef, 1 slice680g6g3g18mg296mg0g0g
Avocado, 0.5 medium1206g11g2g0mg5mg0g5g
Aladdin – Marinated Chicken Breast, 3 oz1630g7g23g62mg113mg0g0g
Costco – Garden Salad, 150 g265g0g2g0mg18mg4g2g
Dinner
Kms Teriyaki Wings – Chicken Wings-Teriyaki, 10 pieces50010g30g48g275mg975mg8g–g
Nuts – Macadamia, 7 nuts1403g15g1g0mg39mg1g1g
Cheese, brie, 20 gram670g6g4g20mg126mg0g0g
TOTAL:1,85133g144g114g1,000mg2,481mg17g10g

November 17, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Black coffee, 2 cup50g0g1g0mg9mg0g0g
Lunch
Aladdin – Marinated Chicken Breast, 1.5 oz820g4g11g31mg57mg0g0g
Salami, cooked, beef, 1 slice680g6g3g18mg296mg0g0g
Aldis Monterey Jack – Monterey Jack Cheese, 1 oz1000g8g7g25mg170mg0g0g
Unsalted mixed nuts – Mixed Nuts, 1 Ounce1607g14g5g0mg0mg2g2g
Egg, 1 large720g5g6g186mg71mg0g0g
Avocado, 0.5 medium1206g11g2g0mg5mg0g5g
Costco – Garden Salad, 150 g265g0g2g0mg18mg4g2g
Kms Teriyaki Wings – Chicken Wings-Teriyaki, 4 pieces2004g12g19g110mg390mg3g–g
Dinner
Eurest – Sauteed Kale, 2 fluid ounce425g2g2g0mg22mg0g1g
Broccoli – Sauted, 2 fluid ounce92g0g1g0mg10mg0g1g
Nuts – Macadamia, 7 nuts1403g15g1g0mg39mg1g1g
Avocado, 1 medium24013g22g3g0mg11mg1g10g
Snacks
Kms Teriyaki Wings – Chicken Wings-Teriyaki, 2 pieces1002g6g10g55mg195mg2g–g
TOTAL:1,36447g105g73g425mg1,293mg13g22g

November 18, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Lunch
Avocado, 0.5 medium1206g11g2g0mg5mg0g5g
Aladdin – Marinated Chicken Breast, 1.5 oz820g4g11g31mg57mg0g0g
Salami, cooked, beef, 1 slice680g6g3g18mg296mg0g0g
Costco – Garden Salad, 150 g265g0g2g0mg18mg4g2g
Dinner
Cheese, brie, 30 gram1000g8g6g30mg189mg0g0g
Kirkland – Almond Butter, 2 Tbs2107g18g6g0mg0mg2g3g
Nuts – Macadamia, 7 nuts1403g15g1g0mg39mg1g1g
Snacks
Unsalted mixed nuts – Mixed Nuts, 2 Ounce32014g28g10g0mg0mg4g4g
TOTAL:1,34535g121g41g79mg604mg11g15g

November 19, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
frittata tray, 3 serving(s)2983g24g18g313mg429mg0g0g
Lunch
Salami, cooked, beef, 1 slice680g6g3g18mg296mg0g0g
Aladdin – Marinated Chicken Breast, 1.5 oz820g4g11g31mg57mg0g0g
Unsalted mixed nuts – Mixed Nuts, 2 Ounce32014g28g10g0mg0mg4g4g
Costco – Garden Salad, 150 g265g0g2g0mg18mg4g2g
Dinner
kalamon olive paste – olive paste, 1 ounce740g8g0g0mg0mg0g0g
Parmagiano – Parmagiano Reggiano, 15 g600g5g5g3mg240mg0g0g
Avocado, 1 medium24013g22g3g0mg11mg1g10g
Walnuts – 28 Walnuts, 4 walnuts (26 calories per nut)10415g10g2g–mg–mg3g8g
TOTAL:1,27250g107g54g365mg1,051mg12g24g

November 20, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
frittata tray, 3 serving(s)2983g24g18g313mg429mg0g0g
Lunch
Homemade – Beef Meat Balls, 2 Balls, 2 balls1321g8g15g–mg–mg–g–g
fish balls – fish balls, 50 g1483g0g6g0mg0mg0g0g
Dinner
Kirkland – Extra Fancy Mixed Nuts, 56 grams36020g30g4g0mg200mg4g4g
Smoked Salmon – Norwegian Smoked Salmon, 50 g750g4g10g15mg330mg0g0g
Cream cheese, 1 tbsp511g5g1g15mg46mg1g0g
Kirkland – Almond Butter, 2 Tbs2107g18g6g0mg0mg2g3g
TOTAL:1,27435g89g60g343mg1,005mg7g7g

November 21, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
frittata tray, 2 serving(s)1992g16g12g209mg286mg0g0g
keto biscuits, 1 serving(s)2082g19g7g97mg219mg1g1g
Lunch
low carb pizza, 4 serving(s)63215g52g35g161mg553mg2g9g
Dinner
Silken tofu – Tofu, 0.25 cups452g2g6g0mg0mg0g0g
Steamed Spinach – Spinach, 50 g131g0g1g0mg94mg0g1g
Snacks
Nuts – Macadamia, 10 nuts2004g21g2g0mg55mg1g2g
TOTAL:1,29726g110g63g467mg1,207mg4g13g

November 22, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Aladdin – Marinated Chicken Breast, 3 oz1630g7g23g62mg113mg0g0g
smoken salmon – frozen sliced, 25 gram1710g10g21g0mg5mg0g0g
keto biscuits, 2 serving(s)4165g39g15g194mg439mg2g2g
Lunch
Lamb – Lamb, 250 gram6250g45g53g0mg153mg0g0g
bbq fish 鱼 – fish, 150 g2250g5g45g128mg885mg0g0g
Dinner
Generic Cabernet – Cabernet Sauvignon, 12 oz2307g0g1g0mg0mg2g0g
low carb pizza, 2 serving(s)3618g30g20g93mg474mg1g4g
fat bomb, 1 serving(s)1772g18g2g26mg84mg0g1g
TOTAL:2,36822g154g180g503mg2,153mg5g7g

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