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

November 23, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Eggs – Large Egg – Scrambled, 2 Egg – Scrambled	182	2g	14g	12g	338mg	176mg	2g	0g
keto biscuits, 2 serving(s)	416	5g	39g	15g	194mg	439mg	2g	2g
Lunch
duck – Peking duck, 200 g	464	0g	37g	31g	0mg	0mg	0g	0g
Dinner
Cheese, brie, 30 gram	100	0g	8g	6g	30mg	189mg	0g	0g
fat bomb, 1 serving(s)	211	3g	22g	2g	26mg	93mg	1g	1g
low carb pizza, 2 serving(s)	361	8g	30g	20g	93mg	474mg	1g	4g
TOTAL:	1,734	18g	150g	86g	681mg	1,371mg	6g	7g

November 24, 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
Keto Egg Salad, 1 serving(s)	608	7g	40g	18g	515mg	827mg	1g	5g
Dinner
fat bomb, 1 serving(s)	211	3g	22g	2g	26mg	93mg	1g	1g
Kirkland – Almond Butter, 1 Tbs	105	4g	9g	3g	0mg	0mg	1g	2g
Applewood – Smoked Cheddar Cheese (20g Portion), 1 portion	80	0g	7g	5g	20mg	140mg	0g	–g
Avocado, 1 medium	240	13g	22g	3g	0mg	11mg	1g	10g
Snacks
Unsalted mixed nuts – Mixed Nuts, 2 Ounce	320	14g	28g	10g	0mg	0mg	4g	4g
TOTAL:	1,843	41g	159g	41g	561mg	1,071mg	8g	22g

November 25, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Black coffee, 2 cup	5	0g	0g	1g	0mg	9mg	0g	0g
Lunch
duck thigh – thigh, 120 g	226	4g	12g	26g	0mg	0mg	0g	0g
Chicken Thigh – Grilled, 1 Piece, 4oz.	153	0g	10g	16g	58mg	52mg	0g	0g
Dinner
Keto Egg Salad, 1 serving(s)	608	7g	40g	18g	515mg	827mg	1g	5g
Snacks
Unsalted mixed nuts – Mixed Nuts, 2 Ounce	320	14g	28g	10g	0mg	0mg	4g	4g
TOTAL:	1,312	25g	90g	71g	573mg	888mg	5g	9g

November 26, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Nestle – Whipping Cream 250ml, 10 gram	32	0g	4g	0g	0mg	3mg	0g	0g
Mozzarella 50g – Mozzarella, 25 g	68	0g	5g	5g	–mg	103mg	0g	0g
Olive Oil, 1 tbsp	119	0g	14g	0g	0mg	0mg	0g	0g
Egg – Small Egg, 3 egg	162	1g	11g	14g	471mg	156mg	1g	0g
Lunch
Generic – Mixed Grill Meat (Bbq), 3 skewer	1,080	6g	60g	122g	–mg	2,079mg	3g	2g
Dinner
Unsalted mixed nuts – Mixed Nuts, 1 Ounce	160	7g	14g	5g	0mg	0mg	2g	2g
TOTAL:	1,621	14g	108g	146g	471mg	2,341mg	6g	4g

November 27, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Black coffee, 2 cup	5	0g	0g	1g	0mg	9mg	0g	0g
Lunch
Avocado, 1 medium	240	13g	22g	3g	0mg	11mg	1g	10g
Costco – Garden Salad, 200 g	35	7g	0g	2g	0mg	24mg	5g	2g
Dinner
Unsalted mixed nuts – Mixed Nuts, 2 Ounce	320	14g	28g	10g	0mg	0mg	4g	4g
fat bomb, 1 serving(s)	211	3g	22g	2g	26mg	93mg	1g	1g
Smoked Salmon – Norwegian Smoked Salmon, 100 g	150	0g	8g	19g	30mg	660mg	0g	0g
Snacks
Unsalted mixed nuts – Mixed Nuts, 1 Ounce	160	7g	14g	5g	0mg	0mg	2g	2g
Bulgaria Yogurt – Yogurt, 120 milliliter	51	8g	1g	2g	5mg	20mg	8g	0g
Joe’s sunflower seeds – Sunflower Seeds, 50 milliliter	209	5g	17g	7g	0mg	60mg	1g	3g
TOTAL:	1,381	57g	112g	51g	61mg	877mg	22g	22g

November 28, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Parmagiano – Parmagiano Reggiano, 15 g	60	0g	5g	5g	3mg	240mg	0g	0g
Cheese – Mozzarella Cheese, 1 oz	100	1g	8g	9g	19mg	213mg	0g	1g
Nestle – Whipping Cream 250ml, 10 gram	32	0g	4g	0g	0mg	3mg	0g	0g
Olive Oil, 1 tbsp	119	0g	14g	0g	0mg	0mg	0g	0g
Egg – Small Egg, 3 egg	162	1g	11g	14g	471mg	156mg	1g	0g
Lunch
Kirkland – Almond Butter, 2 Tbs	210	7g	18g	6g	0mg	0mg	2g	3g
Dinner
Kirkland – Extra Fancy Mixed Nuts, 2 ounce	364	20g	30g	4g	0mg	202mg	4g	4g
Cheese, brie, 30 gram	100	0g	8g	6g	30mg	189mg	0g	0g
TOTAL:	1,147	29g	98g	44g	523mg	1,003mg	7g	8g

November 29, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Cream cheese, 0.5 tbsp	25	0g	2g	0g	7mg	23mg	0g	0g
Smoked Salmon – Norwegian Smoked Salmon, 50 g	75	0g	4g	10g	15mg	330mg	0g	0g
Keto Coffee – Bulletproof Coffee, 16 fluid ounce	279	0g	31g	0g	–mg	–mg	–g	–g
Lunch
Whole Foods – Lemon Butter Cod, 1 cod portion	160	2g	3g	28g	65mg	310mg	0g	0g
Butter Chicken, 1 serving(s)	519	11g	35g	40g	199mg	105mg	3g	1g
Dinner
spinach stuffed chicken breasts, 1 serving(s)	389	8g	19g	50g	162mg	653mg	1g	3g
TOTAL:	1,447	21g	94g	128g	448mg	1,421mg	4g	4g