Week 5 of Keto – Progress Report

Here’s a recap of the fourth week of Keto. Nov 23 – Nov 29, 2020


22 Nov -94KG – 207lbs | 30.7% fat
29 Nov -93.3KG – 206lbs | 30.6% fat

This week I dropped a decent 0.7KG, which is just under 1.5lbs lost and also a slight decrease of of 0.1% body fat to 30.6%.

This week I tried one new recipe that I wanted to try for awhile. Spinach and cheese stuffed chicken. Normally the recipe also called for articoke hearts, but I didn’t have any on hand and there were none that the vegetable market close to my house, so I just made due without. Another issue that I ran into is that I adjusted the recipe for 6 portions, but I only defrosted 2 bags of chicken breasts, which contained 4 chicken breasts. I was just assuming the Costco chicken boneless, skinless chicken breasts contained 3 / pack like the chicken thigs, but that’s not the case. You live, you learn. See recipe for that below and nutrition info as well.

I also made my butter chicken which is my go to for easy to make, super high fat and low carb meals.

I was well below my calorie goal overall, under by 2K calories, and only on Tuesday did I exceed the individual calorie target. As for carbs, this was a good week where I was within my daily carb limits.

Spinach & cheese wrapped chicken

Ingredients:

  • 4 lb, Boneless Skinless Breasts – Broiled
  • 56 g (1/4 cup), Mozzarella Shredded
  • 3 oz, Cream cheese
  • 1 tsp, whole, Black pepper
  • 0500 g, Spinach
  • 1 dash, Salt
  • 1.00 cloves, Garlic Cloves
  • 0.67 cup, Cheese – Parmesan, grated

November 23, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Eggs – Large Egg – Scrambled, 2 Egg – Scrambled1822g14g12g338mg176mg2g0g
keto biscuits, 2 serving(s)4165g39g15g194mg439mg2g2g
Lunch
duck – Peking duck, 200 g4640g37g31g0mg0mg0g0g
Dinner
Cheese, brie, 30 gram1000g8g6g30mg189mg0g0g
fat bomb, 1 serving(s)2113g22g2g26mg93mg1g1g
low carb pizza, 2 serving(s)3618g30g20g93mg474mg1g4g
TOTAL:1,73418g150g86g681mg1,371mg6g7g

November 24, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Lunch
Keto Egg Salad, 1 serving(s)6087g40g18g515mg827mg1g5g
Dinner
fat bomb, 1 serving(s)2113g22g2g26mg93mg1g1g
Kirkland – Almond Butter, 1 Tbs1054g9g3g0mg0mg1g2g
Applewood – Smoked Cheddar Cheese (20g Portion), 1 portion800g7g5g20mg140mg0g–g
Avocado, 1 medium24013g22g3g0mg11mg1g10g
Snacks
Unsalted mixed nuts – Mixed Nuts, 2 Ounce32014g28g10g0mg0mg4g4g
TOTAL:1,84341g159g41g561mg1,071mg8g22g

November 25, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Black coffee, 2 cup50g0g1g0mg9mg0g0g
Lunch
duck thigh – thigh, 120 g2264g12g26g0mg0mg0g0g
Chicken Thigh – Grilled, 1 Piece, 4oz.1530g10g16g58mg52mg0g0g
Dinner
Keto Egg Salad, 1 serving(s)6087g40g18g515mg827mg1g5g
Snacks
Unsalted mixed nuts – Mixed Nuts, 2 Ounce32014g28g10g0mg0mg4g4g
TOTAL:1,31225g90g71g573mg888mg5g9g

November 26, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Nestle – Whipping Cream 250ml, 10 gram320g4g0g0mg3mg0g0g
Mozzarella 50g – Mozzarella, 25 g680g5g5g–mg103mg0g0g
Olive Oil, 1 tbsp1190g14g0g0mg0mg0g0g
Egg – Small Egg, 3 egg1621g11g14g471mg156mg1g0g
Lunch
Generic – Mixed Grill Meat (Bbq), 3 skewer1,0806g60g122g–mg2,079mg3g2g
Dinner
Unsalted mixed nuts – Mixed Nuts, 1 Ounce1607g14g5g0mg0mg2g2g
TOTAL:1,62114g108g146g471mg2,341mg6g4g

November 27, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Black coffee, 2 cup50g0g1g0mg9mg0g0g
Lunch
Avocado, 1 medium24013g22g3g0mg11mg1g10g
Costco – Garden Salad, 200 g357g0g2g0mg24mg5g2g
Dinner
Unsalted mixed nuts – Mixed Nuts, 2 Ounce32014g28g10g0mg0mg4g4g
fat bomb, 1 serving(s)2113g22g2g26mg93mg1g1g
Smoked Salmon – Norwegian Smoked Salmon, 100 g1500g8g19g30mg660mg0g0g
Snacks
Unsalted mixed nuts – Mixed Nuts, 1 Ounce1607g14g5g0mg0mg2g2g
Bulgaria Yogurt – Yogurt, 120 milliliter518g1g2g5mg20mg8g0g
Joe’s sunflower seeds – Sunflower Seeds, 50 milliliter2095g17g7g0mg60mg1g3g
TOTAL:1,38157g112g51g61mg877mg22g22g

November 28, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Parmagiano – Parmagiano Reggiano, 15 g600g5g5g3mg240mg0g0g
Cheese – Mozzarella Cheese, 1 oz1001g8g9g19mg213mg0g1g
Nestle – Whipping Cream 250ml, 10 gram320g4g0g0mg3mg0g0g
Olive Oil, 1 tbsp1190g14g0g0mg0mg0g0g
Egg – Small Egg, 3 egg1621g11g14g471mg156mg1g0g
Lunch
Kirkland – Almond Butter, 2 Tbs2107g18g6g0mg0mg2g3g
Dinner
Kirkland – Extra Fancy Mixed Nuts, 2 ounce36420g30g4g0mg202mg4g4g
Cheese, brie, 30 gram1000g8g6g30mg189mg0g0g
TOTAL:1,14729g98g44g523mg1,003mg7g8g

November 29, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Cream cheese, 0.5 tbsp250g2g0g7mg23mg0g0g
Smoked Salmon – Norwegian Smoked Salmon, 50 g750g4g10g15mg330mg0g0g
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Lunch
Whole Foods – Lemon Butter Cod, 1 cod portion1602g3g28g65mg310mg0g0g
Butter Chicken, 1 serving(s)51911g35g40g199mg105mg3g1g
Dinner
spinach stuffed chicken breasts, 1 serving(s)3898g19g50g162mg653mg1g3g
TOTAL:1,44721g94g128g448mg1,421mg4g4g

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