Ketogenic Diet Product Fat Saturated Cottage 0g Cheese Sharp Cheddar 8g 5g American 5g 3.5g Cheese Heavy 5g 3.5g Whipping Cream Canola Oil 14g 1g Butter 11g 7g Mayo 10g 1.5g Egg 4.5g 1.5g Egg Stirs 0g Turkey 5g 1g Chicken 1g 0g Turkey Burger 16g 5g Canned Tuna 0g 0g Kielbasa 5g 1.5g Whey Protein 2.5g 1.5g Peanut Butter 16g 2.5g Peanuts 14g 2g Broccoli 0g 0g Celery 0g Lettuce 0g Oatmeal 2g 0g Red Beans and 0g 0g Rice White = Monday - Saturday
PUSF -
MUSF -
Net Carbs 5g
Protein 15g
Calories 80
? ?
? ?
0g 2g
6g 4g
90 70
0g
1.5g
0g
0g
50
4g ? 6g ? ? ? ? ? ? ? ? 4.5g ? 1g ?
8g ? 2.5g ? ? ? ? ? ? ? ? 7g ? 1g ?
0g 0g 0g 1g 1g 1g 1g 0g 0g 5g 7g 6g 3g 2g 0g .4g 16g 35g
0g 0g 0g 6g 6g 8g 10g 27g 22g 7g 30g 7g 7g 3g 0g .3g 4g 8g
120 100 90 70 30 80 60 250 100 100 170 170 170 25 6 4 100 190
Yellow = Sunday RELOAD REST Day
Meal Plan M
6:00 A.M. 3 Eggs, ½ Cup Cottage Cheese, 1 Slice Sharp Cheddar, 1 Tbsp. Canola Oil, Kielbasa, Broccoli (625 Cal, 40.5g Fat, 15g Carb, 49g Protein)
9:30 A.M. Whey Protein, 2 Tbsp. Peanut Butter, 2 Tbsp. Heavy Whipping Cream (450 Cal, 28.5g Fat, 13g Carb, 37g Protein)
12:00 P.M. Can of Tuna, 4 Slices of Turkey, 2 Tbsp. Mayo, 2 Celery, Lettuce (376 Cal, 25g Fat, .4g Carb, 30g Protein)
5:30 P.M. Turkey Burger, 1 Tbsp. Canola Oil 1 Tbsp. Mayo, 1 Slice American Cheese, Lettuce (530 Calories, 45g Fat, 2.4g Carb, 31g Protein)
Total Monday – 1981 Calories, 139g Fat, 30.8g Carb, 147g Protein T Same as Monday W Fasting Same as Monday T Same as Monday except it’s 2 Same as Monday Eggs with ½ Cup Egg Stirs (615 Cal, 36g Fat, 16g Carb, 55g Protein) Total Thursday – 1971 Calories, 134.5g Fat, 31.8g Carb, 153g Protein F Same as Thursday S Same as Thursday S ½ Cup Egg Stirs, ½ Cup Whey Protein, 6 servings Can of Tuna, Cottage Cheese, ½ Tbsp. of sugarless oats, 1 Tbsp. Chicken, 4 Cups of Olive Oil, Broccoli Peanut Butter Red Beans and (225 Cal, 7g Fat, 9g Carb, 27g (855 Cal, 22.5g Fat, 106g Rice, Celery Fasting Protein) Carbs, 57.5g Protein) (920 Cal, 1g Fat 141g Carb, 64g Protein) Total Sunday – 2000 Calories, 30.5g Fat, 256g Carb, 148.5g Protein Total Average over 7 Days – 1772 Cal, 108g Fat, 59.3g Carb, 133.2g Protein Total Average without Sunday – 1734 Cal, 121g Fat, 26.6g Carb, 130.6g Protein
