Sample menu of what to eat in a day

(Stacy ) #1

HI can you guys give me an idea of what you eat in a day to keep your fats high, protein moderate and carbs below 5 percent?

(Michael ) #2

Yesterday: 18 ounces chicken, 10 cups spinach, 2 tbsp mct oil, 1 tsp cod liver oil, 3 tbsp olive oil, 2 bratwursts, 2 ounces sauerkraut, 10g creatine, 2 tbsp flax seed. 2 tbsp apple cider vinegar

2230 calories
145g protein
177g fat
23g net carbs

Who says you can’t get enough calories with IF. This was one meal…satiety for the win

(Michael ) #3

Today:
2 cups broccoli
2 tbsp butter
8 oz 70/30 ground beef
Slice swiss cheese
1 free range egg
1 bratwurst
2 oz sauerkraut
1 tbsp mustard
2 tbsp mct
1 tsp cod liver oil
2 tbsp flax
8 oz chicken breast
1tbsp coconut oil
1 cup spinach

#4

https://www.ketogenicforums.com/t/what-did-you-eat-today/

#5

Hi Stacy.

Breakfast: 2 tbsp EV Olive Oil straight, Coffee with 1 tbsp butter & 1tbsp HWC & small stevia, 2 scrambled eggs with 2 tbsp of butter melted in, 4 small sausage links, 4 oz cheddar cheese.

I skip lunch and no snacks. Usually 3 cups of coffee (black) through the day.

Dinner: chicken wings(naked) #10 with 2 tbsp ranch dressing and 2 tbsp blue cheese dressing. Tonight I had a fat bomb for desert 1/2 cup HWC & 1 tbsp of swerve & 1tsp of coffee extract.

According to my Atkin’s Tracker it comes out to 2821 Calories; 11.2 gm net carbs, 116 gm protien, and 257 gm of fat. If I do the math right- I think I will get 45 cal carb, 464 cal protien, and 2313 cal from fat. Again more math if i’m right, would be- 1.5% carbs, 16.5% protien, and 82% fat. This seems about right to me.

I’m in maintenance, now. When I was trying to lose weight, I would eat a little less- say 2100 cal or so; trying to eat just enough to get full, then stop. No fat bombs at that time, either.

I’m not a very good cook, so I titrate the EVOO, Butter, and HWC and fat bomb to push up or down my calories on a given day. I haven’t had the urge to go OMAD or IF yet; two meals a day works for me.

I remember being curious and wanting some concrete examples when I first started. Hope this helps.

Good luck!

(Stacy ) #6

Thanks. I am doing this for weightloss only for now, so I am worried about the high calorie content of all of this…thank you for your responses

(Allie) #7

Forget everything you’ve ever been told about calories and healthy eating as it’s time to re-learn it all in a better way.

(Stacy ) #8

I trust the process! I guess I just don’t know where to start meal wise…it has been difficult for me to add fat without adding protein.

(Allie) #9

Add butter, mayo, sour cream etc. to your food, oils with salads - fatty coffee too if you’re a coffee drinking. You’ll pick it up as you go :slight_smile:

(Dan Dan) #10

IF Keto is best for weight loss :grinning:
Adding butter, cheese and fatty meats to up your fat :heart_eyes:
Stay away from lean meats, starchy foods and sugary foods :face_with_raised_eyebrow:

“May the Force (fat adaption) be with you”

IF/EF Keto WOE is Self-Discovery :wink:

Good luck and much success in your journey in IF/EF Keto WOE :grin:

(Stacy ) #11

Is it best to only eat fats and proteins while trying to get into ketosis and then add in the leafy greens after you are in ketosis. .or is it OK to start day 1 with leafy greens as long as you keep an eye on the carb content in them…??? Sorry for so many questions. .I really appreciate all of your feedback :smile:

(Michael ) #12

Dr berg is great. Just be careful about getting too caught up in his supplements, unless you have a lot of disposable income

(Michael ) #13

Just do both together. Leafy greens and broccoli wont knock you out. Cover them in butter for the win :grin: remember to subtract fiber from total carbs and you will see how little they have.

Just remember this is a journey for good health, not just weight loss, so never sacrifice quality vegetables

(Allie) #14

I would say keep them in but track, that’s what I did anyway :slight_smile:

(Dan Dan) #15

Supplements in general are way over priced :face_with_raised_eyebrow:

I checked his out expecting them to be way over priced and his was the best value but I still can’t afford them. :open_mouth:

I buy a mufti-vitamin and Omega 3 from walmart the rest thru diet :thinking:

(Michael ) #16

It’s a pricy industry. I spend extra on my cod liver oil because a rancid fish oil does more harm than good. Otherwise, I’m with you. I started making my own probiotics. 3 bucks for months of sauerkraut…depending how much bratwurst i have. Started making my own mayonnaise too. All the store ones are full of industrial seed oils and it’s easy to make

(Stacy ) #17

Thank’s yall! Your advice has been super helpful.

(Stacy ) #18

Awesome…thank you very much for your help!

(Dan Dan) #19

Nope, too much protein will keep you out of Ketosis :face_with_raised_eyebrow:

5-7 cups low carb veggies

12-16 oz fatty meats/protien

add 3-6 spoons of butter/fat

@ Day

I would eat egg, bacon and avocado every meal if I could afford it :heart_eyes:

You have to experiment to find your sweet spot on amounts but this is a good start :wink:

(Stacy ) #20

Thank you! All of these ideas help so much. Just made a B.P coffee w 1tsp butter, 1 tsp evoo and 1TBSp coconut oil totalling 26 g of fat…added some cinnamon and nutmeg…not bad…a bit greasy but decent…lol