1500 calorie meal plan?

(Alison) #12

Hey Jenny, I have a daily caloric goal of 1,600, so pretty similar. The reason I had to set a caloric goal was not to keep my intake down, but rather to make sure it’s high enough my body realizes we’ve got plenty of fuel and keeps the metabolic fires stoked. After years of calorie restriction I habitually under-eat to about 800 cals a day and I can’t trust satiety just yet, or I’d be restricting and slowing my metabolism. Once every few days to a week I go bigger on calories to 2300-2400 to rev things up. I did stall (Post Induction Stall Syndrome) after my initial water loss for 3-4 weeks, but I knew to expect that, and everyone here helped me Keep Calm Keto On)

My menu is pretty boring as I’m busier than I’d like to be right now, but it suits my macros goals really well. Here’s what it looks like: BREAKFAST: 2 c coffee & 4 T Heavy Cream, maybe a boiled egg or two or handful of macadamia nuts if hungry (but I’m usually not), magnesium supplement, multivitamin LUNCH: 10 oz bouillon/broth + 1.5t sea salt; 3-4 oz buffalo mozarella w/ fresh basil & 8 kalamata olives, doused in 2-3 T olive oil, sea salt, pepper DINNER: repeat of lunch, maybe a bit larger or filet mignon w/ side of 2-3T melted butter, asparagus or spinach SNACK: keto cocoa w/ 2T Coconut Oil, 2/3 of a square of Ghiradelli 86% chocolate, whipped, topped w/ nutmeg or cinnamon - LOTS of water all day and night. This really helps me get my fats in. Also, I make sure to have a ‘major’ protein source (beef, poultry, pork, seafood) once every few days to hit 75g - my protein goal is 55-75g.

Typical alternates are: eggs & bacon or sausage; burger patty w/ cheese, bacon, mayo, lettuce; avocado or guacamole, shrimp or scallops in wine/butter sauce, high quality hard/aged cheese, hickory farms summer sausage, high quality fondue w/ celery or cauliflower to dip in it, taco salad or keto nachos (on cauliflower instead of chips) w/ homemade spice seasoning mix to avoid the sugar and flour in premade mixes; occasionally I’ll have a shot of tequila + club soda in a salted glass with a squeeze of lime.

Fresh herbs and spices have made all the difference. I try some of these more exciting flavor profiles once in a while when there’s more time:

https://www.ketogenicforums.com/c/food/recipes-recipes-recipes

I’m sure you’ll find some favorites & fun flavors and get it dialed in to a comfy enjoyable level! Let me know what you’re really liking, I might try it too! :slight_smile:

(Jenny Andersson Ilgenfritz) #13

Wow! Thank you! Lots of great info! I will definitely check out the recipies. I would love to have more variety in what I eat, seems like I eat the same stuff every day, 2 hard boiled eggs, cup of coffee with heavy cream for breakfast, some kind of meat and a salad, cheese stick and a few nuts for lunch, same for dinner excluding cheese and nuts. And a sugar free Jello for a snack. Very boring but no thinking involved lol. 800 calories is crazy, do you feel weak or tired when you go that low? I do drink a lot of water too, I see a big difference in my skin feeling more hydrated and I get less headaches too.

(Jenny Andersson Ilgenfritz) #14

Yes, why does it seem so hard to reach a goal when you are so close lol. I just want to feel good and fit into certain clothes and I do associate a retain weight with that. I probably should measure myself, I haven’t done that yet. Thanks for sharing your food choices with me! This will help me put together a better Keto menu:)

(Alison) #15

LOL, yup, your meal plan looks familiar, the no thinking plan! I never let myself get down to 800 anymore since I realized it was happening, but no, it doesn’t make me feel weak or tired at all… I just know I need to keep my intake higher to keep my metabolism fired up. I also don’t feel any weakness when fasting, which for me is a 3-day. Yes, I see lots of non-scale victories too, pretty much any ‘issues’ have greatly improved or gone away! Happy cooking, let me know the good ones you find that fit into the 1500-ish cals/daily macros range!!! :slight_smile:

(Jenny Andersson Ilgenfritz) #16

Yes, I will! Thank you so much for sharing your experience:) I haven’t tried fasting, scares me a bit, I have a tendency to get hangry if I don’t eat lol

(Wenchie) #17

I don’t think wanting to loose 7lb is silly at all and welcome to Keto and to this Forum :heart_eyes:

What I found helpful to know is that your body will automatically make you want leas food, once you are fat adapted. I hardly ever have 1500 kcal a day and I am a fat lass.

I think if you give it some time and first let your body get used to all this new eating (which is a lot of work at the beginning) the rest will come to you and you will find yourself very comfy with less kcal a day by not needing a meal plan but just listening to your body.

Good luck on your journey :blush:

Oh and for fasting… please give it time! I tried my first fast within the first 4 weeks bcause I felt a subconsciously pressured from all the people, including my partner doing it so easily. But it takes time and your body sort of needs to settle in before it can happen. I broke my furst fast after 22 hrs feeling like an idiot. Now its a lot easier but still tough (after almost 3 months) all takes time and your body will tell you all this things. Try not to exspect too much from yourself at the beginning

(Allie) #19

Throw the scale away, buy a tape measure, and focus on how you feel above all else.
Do not restrict, eat when hungry, don’t eat when not.

(Marie) #20

Huh? Its called a discussion.

(Allie) #21

Don’t be so damn rude.

(Annika) #22

I eat:

Avocado
Eggs
Bacon (not so often, processed meat)
Fish
Shrimps
Meat
With fatty sauses
Fatcoffee
Broccoli
Butter
Brain Octane

I eat 1100-1300 calories per day. My goal is to lose 5 kiloes and then just eat normal ketosisfood without retrictions, but not more than 1800 calories. I don´t eat with so much variation but that is not a problem for me. Good luck!

(Dan Dan) #23

LOL your right some of the people are a little critical LOL :hushed:

(Dan Dan) #24

IF/EF KETO WOE is not about loosing weight its about attaining a healthy fat to muscle body composition by changing your body into using fat as its primary energy source rather than carbohydrates

This is accomplished by a Diet high in fat, moderate in protein, and low in carbohydrates (net)

Restricting Calories is not recommended or necessary for a change in body composition.

If a quick change in body composition is desired IF/EF is the preferred method as it spares muscle and has numerous health benefits.

If you want to track your progress a body composition scale and a cloth tape measure will help.

If you want to Track ketosis a Blood ketone meter or a keto breathalyzer are prefered (urine keto strips rarely work and are not recommended)

To learn about IF/EF Keto WOE youtube is a great place to start:

Thank you everyone enjoy :smile:

(Richard Hanson) #25

Good Morning Yort,

You might consider having a long hard look in the mirror before being so critical of other forum members. Nothing in your post answered any questions from a five month old thread.

At times, it is quite difficult to know what advice to give without a good understanding of motivations, dietary behaviors, goals, what people are already eating. Arguing that someone needs a PhD before they should ask question is … as Dr. Fung would say, “that is just stupid”. Many of the people on this forum know far more about the ketogenic diet, including the clinical science, then the vast majority of medical doctors.

If you would take the time to educate yourself instead of just blasting away at forum members, you would not need to ask why people are asking questions. There are many people on this forum that are profoundly grateful that they have finally “discovered keto”, are profoundly grateful for the way keto has impacted their lives, and as a result experience an intense, personal moral obligation to help other people receive the same benefits. A lot of “newbies” are struggling with a lifetime of dietary misinformation and it is quite hard to know what is happening in their minds without asking questions. Offering advice without understand the context is … as Dr. Fung would say … “that is just stupid”.

What the hell is wrong with you?

I truly hope you stick around. This is just an awesome community with many wonderful and caring people. Some of that might rub off on you even if you only signed up a moment before you unleashed your angst against forum members. If you have experience this “kinda crap” in more then one community, you might take an introspective pause to consider what exactly is the common denominator. No one is compelled to exist in dietary isolation unless it is self imposed.

Keto for Life!

Best Regards,
Richard

(Erin Macfarland ) #26

@Yort this is really not the place to engage in that kind of rude commentary. Everyone here is trying to be helpful and share their experiences. That is why people post, to get feedback. I would suggest that if you don’t like that we are asking for more details you don’t comment on the post.

(Stacey) #27

Jenny,

I am in a similar situation to you. I am 42 years old, 5’4, and my weight fluctuates between 123-125. My goal is also 115. I lost 5 pounds when starting keto, but I’ve just been maintaining since then. Hopefully, the more I stick with this way of eating, the less I will want to eat. Perhaps once I do more intermittent fasting, the extra pounds will fall off. I’m being patient, letting my body heal from the inside. Already my appetite is decreasing, so I guess that’s a good sign. I feel better and look better when I weigh less, and I feel great when I eat keto! It’s not about trying to conform to an ideal image. Anyway, I don’t think it’s trendy anymore to be thin. Is it? I think it’s cool nowadays to be curvy… but curvy doesn’t feel good or look good on me. It’s a personal preference.

(Richard Morris) #28

You’ve just joined and already you are annoying … impressive.

Once you get the hang of this place, you’ll find that it’s full of helpful people dealing with real problems like amputations, end stage kidney disease, congestive heart failure, all the many benefits of diabetes.

BTW You can say fuck here. Try that line of yours about hippies with gluten allergies around some of the people who are here to treat coeliac disease and I’m sure you’ll hear it a few times.

(Liz ) #29

Richard, you are my favorite.

(Doug) #30

First heard this 50 years ago:

Where do you hide something from a hippie?

–Under the soap.

#31
(Jenny Andersson Ilgenfritz) #32

Thank you for all of your input guys and girls! Richard, you rock! I do find it a bit discouraging at times when certain people make a point to comment and it’s all negative. The reason I joined this forum was for positive reinforcement because I struggle to stay on track. I fell off the wagon a few months back and I feel like total crap, sleepy all the time, no energy and of course weight gain … Started back up today. I know this is a great forum and I plan to stay on it. Again thank you all for your good vibes!