JUNE'S DIET

I am not going back through a week and list everything....but I will start today and list what I've eaten. Maybe if I get stuck down the road, someone will be able to help me figure out what I may have done wrong. Then again, I may be doing things right and others may want to follow me. Who knows? I'm just throwing it out there to see what sticks. If you want a semi-formal listing what is allowed and what isn't, check the Keto Diet Food List.

My proportions are: 

Weight Loss- Large Deficit

Net Carbs: 20 grams/      80 kcal/    6.1%

Protein:      94.4 grams/  377 kcal/   28.6%

Fat:            95.7 grams/  861 kcal/  65.3%

Please keep in mind the totals per item are for a full serving- if I've eaten a half serving, the daily total will reflect the lower amount. Also know if I have entered a weight into my Keto calculator, the daily proportions will change accordingly...which is why overall, the daily total matters more than food item total.

Tues, June 12, 2018
Breakfast 0520am
1/2      Almond & Vanilla protein bar      1.6g net carbs/8.3g protein/12.1g fat/149 kcal
1         Chocolate Fat Bomb                     .84g net carbs/.88g protein/14.4g fat/135 kcal
2         Coffee black

Snack 11am
3 oz     Lettuce, romaine, raw                   .56g net carbs/.58g protein/.14g fat/8 kcal
1 tsp    Kraft Strawberry Vinaigrette        .88g net carbs/0g protein/.13g fat/5 kcal
Water
I know the Kraft has sugar and it's not allowed, but I was desperate and at work, hence the 1 tsp...just enough to flavor plain romaine lettuce.

Lunch 12pm
2/3 serving  Bacon Cheeseburger Casserole  4.1g net carbs/22.8g protein/39.2g fat/ 467 kcal
Water

Dinner 6pm
2 slices     Bacon                  0 carbs/4g protein/6g fat/70 kcal
1               Egg, scrambled   1g carbs/6g protein/7g fat/91 kcal
1               Chocolate fat bomb   2.7g carbs/.88g protein/14.4g fat/135 kcal

At the end of the day my numbers are:

9.9g carbs eaten / 10.1g below target

43.4g protein eaten/ 51.3g below target

93.3g fat eaten/ 2.6g below target

kcal below target

I am so far below my protein target that if I don't eat more protein, I will lose muscle mass. That is not what I want to happen. I must do better tomorrow.

Wednesday, June 13, 2018
Breakfast 0550am
2          eggs, scrambled   2g carbs/12g protein/ 14g fat/182 kcal
1 oz     cheese, cheddar    .36g carbs/7g protein/9.3g fat/113 kcal
coffee

Lunch 1200pm
2/3 serving Bacon Cheeseburger Casserole     4.1g net carbs/22.8g protein/39.2g fat/ 467 kcal
3 oz     Lettuce, romaine, raw                   .56g net carbs/.58g protein/.14g fat/8 kcal
1 oz     cheese, cheddar    .36g carbs/7g protein/9.3g fat/113 kcal
water

Dinner 6pm
1     Mini Pizza Margharita     8.4g carbs/20.3g protein/26.5g fat, 374 kcal
with chicken    0g carbs/13g protein/.7g fat/62 kcal

At the end of the day my numbers are:

15.8g carbs eaten / 4.2g below target

82.6g protein eaten/ 11.8g below target

99.1g fat eaten/ 3.4g above target

kcal right on target.

Thursday, June 14, 2018
Breakfast 6am
1      Ultimate Keto Smoothie       6.5g carbs/26.6g protein/32.5g fat/437 kcal

Lunch 12noon
1     Mini Pizza Margharita     8.4g carbs/20.3g protein/26.5g fat, 374 kcal
with chicken    0g carbs/13g protein/.7g fat/62 kcal

Dinner 630p
1 chocolate fat bomb     .84g carbs/.88g protein/14.4g fat/135 kcal
1 serving    Pork Rind Chicken Tenders    .36g carbs/31.8g protein/16.2g fat/289 kcal
1 tsp Keto BBQ sauce     2.5g carbs/1g protein/1g fat/20 kcal
10g Parmesan Crisps     .2 carbs/1.9g protein/1.4g fat/44 kcal

At the end of the day my numbers are:

18.9g carbs eaten / 1.1g below target

95.4g protein eaten/ 1g above target

91.7g fat eaten/ 4g below target

kcal 43 over.

Friday, June 15, 2018
Breakfast 6am
1      Ultimate Keto Smoothie       6.5g carbs/26.6g protein/32.5g fat/437 kcal

Snack 11am
1  Chocolate Fat Bomb      .84g carbs/.88g protein/14.4g fat/135 kcal

Lunch 12pm
1 serving    Pork Rind Chicken Tenders    .36g carbs/31.8g protein/16.2g fat/289 kcal
1 tsp Keto BBQ sauce     2.5g carbs/1g protein/1g fat/20 kcal

Dinner 5pm
1 serving     Outback Sirloin Steak      6g carbs/51g protein/28.3g fat/494 kcal
   I didn't eat the shrimp, nor have any bread or veggies. No bread was hard! But I did it.

At the end of the day my numbers are:

16.2g carbs eaten / 3.8g below target

111g protein eaten/ 16.6g above target

91.4g fat eaten/ 4.3g below target

kcal 57 over.
Way too much protein now....will work on that.

Saturday, June 16, 2018

Breakfast 0730am
1  Chocolate Fat Bomb      .84g carbs/.88g protein/14.4g fat/135 kcal

1/3 serving   Vanilla Protein Waffles    .95g carbs/6.3g protein/7.1g fat/100 kcal

Lunch 12noon

2/3 serving Potbelly Farmhouse salad (-onion,-cukes,-tomato,-dressing) 2g carbs/27.3g protein/13.3g fat/283 kcal

Snack 4pm

1/2 serving Natural Applewood smoked uncured ham     3.6g carbs/17.9g protein/3.6g fat/107 kcal

wrapped around:

2 servings Weyauwega Smoked String Cheese     0g carbs/14g protein/12g fat/160 kcal

Dinner 8pm
1 serving     Pork Rind Chicken Tenders     .36 carbs/31.8g protein/16.2g fat/289 kcal

At the end of the day my numbers are:

5.2g carbs eaten / 14.8g below target

85.4g protein eaten/ 8.6g below target

64g fat eaten/ 31.5g below target

kcal 316 under.

Sunday, June 17, 2018   Also- Father's Day, and we went Kayaking 8-11am

Breakfast 6am

1      Ultimate Keto Smoothie       6.5g carbs/26.6g protein/32.5g fat/437 kcal

Snack 10am

1 serving      Natural Applewood smoked uncured ham     2g carbs/10g protein/2g fat/59.9 kcal

wrapped around:

3 servings Weyauwega Smoked String Cheese     0g carbs/21g protein/18g fat/240 kcal

Lunch 1:30p not that hungry, but needed something to hold over til dinner...
1  Chocolate Fat Bomb      .84g carbs/.88g protein/14.4g fat/135 kcal

Dinner 5pm
1 Grilled Chicken Breast stuffed with Ricotta     .95g carbs/29.5g protein/5.4g fat/178 Kcal
1 Moscato d'Asti wine     15g carbs/0g protein/0g fat/100 kcal

At the end of the day my numbers are:

25.3g carbs eaten / 5.3g above target

88g protein eaten/6g below target

72.3g fat eaten/ 23.2g below target

kcal 163 under.

Monday, June 18, 2018

Breakfast 0530am

2 servings (3 slices)  Bacon     0g carbs/8g protein/12g fat/140 kcal

1     egg                                     1g carbs/6g protein/7g fat/91 kcal

1/2 oz  cheddar cheese             .18g carbs/3.5g protein/4.7g fat/56.5 kcal

Lunch, 12:30pm

1/4 serving     Potbelly Farmhouse Salad     .75g carbs/10.3g protein/5g fat/106 kcal

1/3 serving Vanilla & Protein bar              1.1g carbs/5.5g protein/8.1g fat/99.8 kcal

Dinner 6:30pm

1 serving     Husband's Cashew Beef Stir-Fry     9.3g carbs/31g protein/31.3g fat/564 kcal

At the end of the day my numbers are:

12.3g carbs eaten / 7.7g below target

64.3g protein eaten/29.7g below target

68g fat eaten/ 27.5g below target

kcal 257 under.

Tuesday, June 19, 2018

Breakfast 0530am

1  serving    Ultimate Keto Smoothie     6.5g carbs/26.6g protein/32.5g fat/437 kcal

Lunch 1230
1 southwest grilled chicekn salad       11g carbs/14g protein/3.5g fat/140 kcal

Dinner 5:30p
1 chicken & jalapeno popper casserole     4.1g carbs/34.7g protein/49.5g fat/587 kcal

At the end of the day my numbers are:

21.6 carbs eaten/1.6g over target

75.3g protein eaten/18.9g below target

85.6g fat eaten/ 10g below target

kcal 153 under.

Wednesday, June 20, 2018

Breakfast 0530am

1  serving    Ultimate Keto Smoothie     6.5g carbs/26.6g protein/32.5g fat/437 kcal

Lunch 1230
1 chicken & jalapeno popper casserole     4.1g carbs/34.7g protein/49.5g fat/587 kcal

Dinner 5:30p
1  serving   bacon                      0g carbs/4g protein/6g fat/70 kcal
1                 hard-boiled egg      .56g carbs/6.3g protein/5.3g fat/77.5g kcal

Snack 11am
1/2 serving     Vanilla & Protein bar              1.1g carbs/5.5g protein/8.1g fat/99.8 kcal

At the end of the day my numbers are:

12.3 carbs eaten/7.7g under target

77.1g protein eaten/17.1g below target

101g fat eaten/ 5.4g over target

kcal 46 under.

Thursday, June 21, 2019

Breakfast 0530am

1  serving   bacon                      0g carbs/4g protein/6g fat/70 kcal
1 serving    Weyauwega Smoked String Cheese     0g carbs/7g protein/6g fat/80 kcal

Lunch 1230
1             chicken & jalapeno popper casserole     4.1g carbs/34.7g protein/49.5g fat/587 kcal

Dinner 5:30p
1                 grilled chicken breast      0g carbs/13g protein/.7g fat/62g kcal
1     serving   parmesan cheese           .2g carbs/1.9g protein/1.4g fat/22 kcal

Snack 11am
1            Chocolate Fat Bomb      .84g carbs/.88g protein/14.4g fat/135 kcal

At the end of the day my numbers are:

5.1 carbs eaten/14.9g below target

61.5g protein eaten/32.4g below target

78g fat eaten/ 17.4g below target

kcal 358 under.

Friday, June 22, 2018
Breakfast 0530am
1                      egg, scrambled            1g carbs/6g protein/7g fat/91 kcal
1/3 serving      parmesan, shredded     .07g carbs/.63g protein/.47g fat/7.3 kcal
1 serving          bacon                           0carbs/6g protein/9g fat/105 kcal

Lunch 1230
1             Sesame Parmesan Chicken     .2g carbs/24.9g protein/18.4g fat/252 kcal

Dinner 5:30p
2    servings      Buffalo Chicken Pizza      9.1g carbs/29.6g protein/36.5g fat/464g kcal

Snack 8pm
2 servings        Chocolate Fudgesicle Ice Cream   12g carbs/2g protein/51.2g fat/532 kcal

At the end of the day my numbers are:

22.3 carbs eaten/2.3g over target

69.2g protein eaten/24.5g below target

122g fat eaten/ 26.7g over target

kcal 141 over.

Saturday, June 23, 2018

Breakfast 7am

1 serving     Chocolate Fat Bomb      .84g carbs/.88g protein/14.4g fat/135 kcal 

Lunch 12pm

1    servings      Buffalo Chicken Pizza     4.5g carbs/14.8g protein/18.2g fat/232g kcal

Dinner 5pm

1             Gilled BBQ Chicken     3.5g carbs/21.1g protein/6.8g fat/163 kcal

Snack 10am

1    servings      Buffalo Chicken Pizza     4.5g carbs/14.8g protein/18.2g fat/232g kcal

Snack 8pm

2 servings        Chocolate Fudgesicle Ice Cream   12g carbs/2g protein/51.2g fat/532 kcal

At the end of the day my numbers are:

20.9 carbs eaten/.9g over target

38.8g protein eaten/54.3g below target

90.6g fat eaten/ 11.4g under target

kcal 315 under.

Sunday, June 24, 2018

Breakfast 0530am

1  serving    Ultimate Keto Smoothie     6.5g carbs/26.6g protein/32.5g fat/437 kcal
1 serving Cloud Bread                            .6g carbs/3.4g protein/2.1g fat/35 kcal

Dinner 8:30pm

1             chicken & jalapeno popper casserole     4.1g carbs/34.7g protein/49.5g fat/587 kcal

1/4 serving   Sesame Parmesan Chicken     .05g carbs/6.2g protein/4.6g fat/63 kcal

Snack 2pm

1 serving     Chocolate Fat Bomb      .84g carbs/.88g protein/14.4g fat/135 kcal 

At the end of the day my numbers are:

12.1 carbs eaten/7.9g under target

71.8g protein eaten/21.4g below target

103g fat eaten/ 1g over target

kcal 121 under.

Earlier in the week I weighed and measured and entered that info....and I *finally* noticed that my macros changed.

My new macros change in the app automatically as long as you keep your measurements and weight entered. So I am now doing that weekly.

My new proportions are: 

Weight Loss- Large Deficit

Net Carbs: 20 grams/      80 kcal/    5.8%

Protein:      92.4 grams/  369 kcal/   27%

Fat:            102 grams/  921 kcal/  67.2%