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One Month of Ketogenic Meal Tracking | 30 Pounds Dropped in 12 Weeks!

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One Month of Keto Meal Tracking

 

I LOVE KETO!

 

As of this morning, I’m down 30 pounds! THIRTY pounds. Gone! I think my son weighed 30 pounds when he was 3 or 4. I just think of all that extra pressure I was putting on my body by carrying that extra weight all day, every day. I have to thank it all on the Ketogenic Way of Eating. It has been a life-changer for me. For reference, I am 5′ 7″ and 44 years old. I’ve gone from a L/XL in shirts and dresses to a SMALL and from a size 16 Levi’s to a size 8 Levi’s!

 

I started this journey on July 2, 2018, and have traveled on vacation, visited Disney twice, and have not had a cheat day. 13 weeks and 30 pounds later I can tell you that this WOE works. I feel like I’m always full and after the first few weeks, there were no sugar/carb cravings at all. I don’t miss bread and I was never a chip person. Sometimes I miss ice cream, but I’ve found some alternatives and I say that I like the way I feel more than I’ll ever like ice cream.

 

Here is my daily log from Carb Manager, what I use to track my daily macros and make sure I stay on track for the keto way of eating.

 

KETO DAILY LOG PDF

 

One Month of Keto Meal Tracking

Keto Meal Tracking

Sept. 1

Breakfast:

  • 2 Slices Bacon (6″ long)
  • 1 serving Sausage Egg Casserole: Ingredients 9 eggs, 1/4 cup HWC, 1 cup cheese (9 servings)
  • Pickles, 3
  • Powerade Zero, 8 oz.

Lunch:

  • Turkey lunch meat, 4 slices
  • Monterey Jack Cheese, 1 TBSP shredded
  • Pepperoni Slices, 6
  • Green Olives, 4 small
  • Key Lime Sparkling Water, La Croix, 1 can

Dinner:

Sept. 2

Breakfast:

  • Coconut Flour Pancakes. Ingredients: 2 eggs, 3 TBSP Coconut Flour, 2 TBSP HWC, 1/2 tsp Baking Powder, 2 oz. cream cheese, 1 TBSP Swerve

Dinner:

  • Salad: 1 1/2 cups leafy romaine, 1 oz. cheddar cheese, 1 TBSP Ranch dressing
  • Beef Smoked Sausage by Hillshire Farm, 4 oz.
  • Cream Cheese Sauce, 1 serving

Snacks: 3 pickles, Bigelow Tea

Sept. 3

Breakfast:

  • 3 slices Bacon
  • 2 eggs, scrambled
  • Lemon Tea by Bigelow, 8 oz.

Lunch:

  • Hard-Boiled Eggs, 2
  • Mayo, 1 tsp.
  • 3 Pickles
  • Powerade Zero, 8 oz.

Dinner:

  • Salad: 1 cup romaine and 1 TBSP ranch dressing
  • Chicken meatloaf

Snacks: 1 oz. Mozzarella cheese, 5 small green olives, 14-calorie Vanilla Cream Bar by Fit & Active

Sept. 4

Breakfast:

  • 2 slices Bacon
  • 2 Eggs scrambled
  • 3 dill pickles
  • Powerade Zero, 8 oz.

Dinner:

  • Taco Egg Bake, 1 serving
  • 1 TBSP Sour Cream
  • Salad: 2 cups romaine with 1 TBSP ranch dressing
  • Powerade Zero, 8 oz.

Snacks: 2 Hard Boiled Eggs

Sept. 5

Breakfast:

  • 2 Eggs scrambled
  • 2 slices Bacon
  • 1/2 oz. Cheddar Cheese

Lunch:

  • Chicken Broth, 1 1/2 cups

Dinner:

  • Salad: 2 cups Romaine Hearts, 1 ring of red onion, 2 slices Ultra-thin sliced Provolone by Sargento, 1/2 avocado, 1 oz. mozzarella cheese, 6 slices pepperoni, 1 1/2 TBSP ranch dressing

Snacks: Premier Protein Chocolate Shake, 11 oz., 3 dill pickles, 1 hard-boiled egg, 3 oz. Glacier Cherry Gatorade Zero

Sept. 6

Breakfast:

  • Hard-Boiled Egg, 1
  • Bacon, 1 slice
  • Black coffee, 8 oz.

Lunch:

  • Deli Select Smoked Ham Ultra-Thin by Hillshire Farm, 1 oz.
  • Ultra-Thin Provolone Cheese, 2 slices
  • 3 pickles
  • 1/2 TBSP ranch dressing

Dinner:

  • Chicken Broth, 1 cup with 1 TBSP butter
  • Salad: 2 cups romaine hearts, 1 ring of red onion, 1 oz. ultra-thin ham, 1 oz. mozzarella cheese, 1 hard boiled egg, 1/2 slice bacon, 2 TBSP ranch dressing
  • Powerade Zero, 12 oz.

Snacks: One serving Organic Chunky Peanut Butter by Smucker’s, Maple Bourbon Pecan Cheesecake Bites

Sept. 7

Breakfast:

  • 2 scrambled eggs with 1/2 oz. cheddar cheese and 1 TBSP HWC
  • Bacon, 1/2 slice
  • Black coffee, 10 oz.

Lunch:

  • Ultra-Thin Ham, 2 oz.
  • Cream cheese, 1 oz.
  • 3 pickles
  • Powerade Zero, 8 oz.

Dinner:

  • Jenny-O Turkey Burger, 1 serving
  • Ultra-Thin Provolone Cheese, 1 slice
  • Bacon, 1 slice
  • Onion, 1 ring
  • Butter, 2 TBSP
  • Green Beans, 1/2 cup

Snacks: 1 Hard-Boiled Egg

Sept. 8

Breakfast:

  • 2 scrambled eggs with 1/2 oz. cheddar cheese
  • Ultra-Thin Ham, 1 ounce
  • Bacon, 1/2 slice
  • Coffee, 11 oz. with 1 TBSP HWC

Lunch:

  • Hard-Boiled Egg, 2 with 1 TBSP mayo
  • Bacon, 1/2 slice
  • Powerade Zero, 8 oz.

Dinner:

  • Chicken salad, 1 serving
  • Green Beans, 1/3 cup with 1/2 TBSP Butter

Snack: 14-calorie vanilla cream bars by Fit & Active

Sept. 9

Breakfast:

  • 2 scrambled eggs with 1 oz. mozzarella cheese
  • Bacon, 1 slice
  • Coffee, 10 oz. with 1 TBSP. HWC

Lunch:

  • Chicken salad, 1/2 serving
  • Hard-Boiled Egg, 1
  • 2 dill pickles
  • 1 tsp. ranch dressing
  • Powerade Zero, 8 oz.

Dinner:

  • Keto Sausage Gravy, 1 serving
  • Keto Biscuit, 1 serving

Snacks: 1 slice Ultra-Thin sliced provolone cheese, 1/4 tsp. butter, Blueberry Herbal Tea

Sept. 10

Breakfast:

  • 2 scrambled eggs
  • Bacon, 1 slice
  • Black coffee, 10 oz.

Dinner:

  • Boneless, skinless chicken breast, 3 1/2 oz.
  • Sharp Cheddar Cheese, 1 oz.
  • Coconut Oil, 3 TBSP.
  • Broccoli, 1/2 cup

Snacks: 1 slice Ultra-thin sliced provolone cheese, 1 dill pickle, Keto Chocolate Brownie Mug Cake

One Month Keto Meal Tracking

Sept. 11

Breakfast:

  • Keto Biscuit, 1 serving
  • Scrambled Eggs, 2
  • Bacon, 1 slice
  • Powerade Zero, 8 oz.

Lunch:

  • Coffee, 10 oz. with 1/2 tsp. Caramel Pecan Jordan’s Skinny Syrup, 2 TBSP HWC
  • Chicken Broth with 1/4 tsp. butter
  • 8 oz. Powerade Zero

Dinner:

  • Broccoli with 1/2 TBSP Coconut Oil and 1/2 oz. Sharp Cheddar Cheese
  • Bacon, 1 slice

Sept. 12

Breakfast:

  • Coffee with 2 tsp. HWC
  • 2 Eggs scrambled
  • Bacon, 1 slice
  • Avocado, 1/2
  • Powerade Zero, 8 oz.

Lunch:

  • Salad: 1 cup Romaine, 1 Hard Boiled Egg, 5 slices cucumber, 1/2 oz. cheddar cheese, 1/2 slice bacon, 2 TBSP sour cream, and 3 TBSP salsa

Dinner:

  • Keto Cinnamon Bread, 1/2 serving with 1/8 tsp. butter
  • Premier Protein Chocolate Shake with 1/4 cup HWC, blended

Snacks: 1 dill pickle

Sept. 13

Breakfast:

  • Ham Cheese Egg Cups, 1 serving
  • Bacon, 3/4 slice
  • Avocado, 1/2
  • Coffee, Black 11 oz.

Lunch:

  • Salad: 1/2 cup romaine, 1/2 oz. Colby jack cheese, 5 slices cucumber, 2 sliced turkey lunch meat, 1 hard-boiled egg, 2 TBSP. Sour Cream, 2 TBSP. Salsa

Dinner:

  • 1/2 cup ground beef with 1 slice provolone cheese, 1 tsp. onion, and 1 tsp. EVOO inside a yellow bell pepper

Snacks: Maple Bourbon Pecan Cheesecake Bites Fat Bomb

Sept. 14

Lunch:

  • 1 Hard-Boiled Egg with 1 tsp. mayo
  • 1 Avocado
  • Black Coffee, 16 oz.
  • Powerade Zero, 20 oz.

Dinner:

  • Chili’s Fajitas without tortillas (steak, chicken, guacamole, sour cream, onion, butter, pico de gallo, Monterey jack cheese)

Sept. 15

Breakfast:

  • Ham Cheese Egg Cups, 2 servings
  • Avocado, 1/2
  • Bacon, 1 slice
  • 1 Dill pickle

Lunch:

  • Keto Cinnamon Bread, 2 servings
  • Coffee, 12 oz. with 1 TBSP HWC

Dinner

  • Ham Cheese Egg Cup, 1 serving
  • Sliced pepperoni, 8 slices
  • Ranch dressing, 1 tsp.

Snack: Chocolate Brownie Mug Cake, 1/4 tsp. butter

 

KETO DAILY LOG PDF

 

Sept. 16

Breakfast:

  • Ham Cheese Egg Cup, 1 serving
  • Avocado, 1/2
  • Bacon, 1/2 slice
  • Powerade Zero, 10 oz.

Lunch:

  • Coffee, 12 oz. with 1/4 cup HWC

Dinner:

  • Salad: 1/2 cup romaine lettuce, 1/4 cup plum tomato, 1/2 TBSP ranch dressing
  • Sausage Egg Casserole, 1 serving

Snack: Premier Protein Chocolate Shake with 1 TBSP HWC, blended

Sept. 17

Breakfast:

  • Sausage Egg Casserole, 1 serving
  • Coffee, 10 oz.

Lunch:

  • Hard-boiled eggs, 2
  • 1/2 TBSP Ranch dressing
  • Turkey lunch meat, 3 slices
  • 1 dill pickle

Snacks: 1/4 cup whole raw almonds

Sept. 18

Breakfast:

  • Hard-boiled eggs, 2
  • Chicken Broth, 1 cup with 1/2 TBSP butter

Lunch:

  • Beef Pot Roast, 1/2 oz.
  • 1/5 cup plum tomato, sliced
  • 1 TBSP mayo
  • Powerade Zero, 8 oz.

Dinner:

  • Beef Pot Roast, 4 oz.
  • Avocado, 3/4
  • Cherry Tomatoes, 1/8 cup

Snacks: 1/5 serving Pumpkin Caramel Cheesecake Fluff, 85% Chocolate 1/2 serving

Sept. 19

Breakfast:

  • Coffee, 10 oz. with 1/8 tsp pumpkin pie spice blended with 1/2 TBSP HWC
  • 2 eggs scrambled with 1/2 TBSP butter and 1 oz. sharp cheddar cheese

Lunch:

  • 2 Hard-Boiled Eggs with 1/2 TBSP mayo
  • Green olives, 4 small
  • Dill pickle, 1
  • Powerade Zero, 8 oz.

Dinner:

  • Hard Boiled Egg, 1
  • Beef Pot Roast, 2 oz.
  • Avocado, 1/2
  • 1/2 cup plum tomatoes
  • Orange Herbal Tea, 8 oz.

Snacks: 1/5 serving Pumpkin Caramel Cheesecake Fluff, 85% Chocolate 1/2 serving

Ketogenic Meal Tracking

Sept. 20

Breakfast:

  • 2 scrambled eggs
  • Bacon, 1 1/2 slices
  • Coffee, 10 oz. with 1 TBSP HWC mixed with 1/8 tsp. pumpkin pie spice

Lunch:

  • Egg salad: 2 hard-boiled eggs and 1 TBSP mayo
  • Hard Salami, 2 slices
  • Dill pickles, 3
  • Sharp Cheddar, 1/2 oz.
  • Green olives, 4 small

Dinner:

  • Ranch Parmesan Pork Chops, 1 serving (Pork chops dipped in Ranch and Shredded Parmesan Cheese)

Sept. 21

Coffee, 10 oz. with 1 TBSP HWC

Lunch:

  • Hard-boiled egg, 1 mixed with 1 Tsp. mayo
  • Hard Salami, 2 slices
  • Mozzarella cheese stick
  • Dill pickles, 3
  • Green olives, 4 small
  • Bacon, 1/2 slice

Dinner:

  • Gatorade Zero, 18 oz.
  • Ground Beef, 3 oz. cooked with 1/2 tsp Worcestershire sauce, 1 TBSP salsa, 2 TBSP shredded parmesan cheese
  • 1 cup romaine chopped with 1 TBSP ranch dressing

Snacks: 1/5 serving Pumpkin Caramel Cheesecake Fluff, 85% Chocolate 1/2 serving

Sept. 22

Breakfast:

  • 2 eggs scrambled with 2 TBSP Colby cheese and 1/4 TBSP butter
  • Bacon, 1 slice

Sept. 23

Coffee, 12 oz. with 1 1/2 TBSP HWC

Lunch:

  • Hard Salami, 2 slices
  • Cheese Stick
  • Turkey lunch meat, 3 slices
  • Green olives, 4 small
  • Pork Rinds by Clancy’s, 1 serving

Dinner:

  • Salad: 1 cup Romaine lettuce, 1 TBSP salsa, 1 tsp. sour cream
  • 1/4 pound hamburger with 1 slice Colby jack cheese
  • 1 TBSP Ranch dressing

Snacks: 90-second bread, 1 TBSP Natural Chunky Peanut Butter by Smucker’s, Sleepytime Tea, 13 oz. Powerade Zero

Sept. 24

Breakfast:

  • 2 eggs scrambled in 1 TBSP sausage grease
  • 1/2 oz. Colby jack cheese
  • Powerade Zero, 8 oz.

Dinner:

  • Boneless, skinless chicken breast, 1/2 cup
  • Cheesy Classic Alfredo Sauce by Ragu, 1/4 cup
  • French-style green beans, 1/2 cup
  • Chamomile Tea, 8 oz.

Snacks: 3 dill pickles, Angus beef frank by Oscar Mayer, 1 tsp. mustard

Sept. 25

Breakfast:

  • 2 hard-boiled eggs with 1 tsp. mayo
  • Turkey lunch meat, 3 slices
  • Dill pickles, 3
  • Hard salami, 2 slices
  • Cheddar cheese, 1/2 oz.

Dinner:

  • Meatloaf, 1 serving
  • Salad: 1 cup romaine and 2 TBSP ranch dressing

Snack: Pork rinds by Clancy’s, 1 serving

Sept. 26

Breakfast:

Dinner:

  • Ranch Parmesan Pork Chops, 1/2 serving
  • Sausage Egg Muffin Cups, 1 serving
  • Salad: 3/4 cup romaine and 1/2 TBSP ranch dressing

Snacks: Chicken Broth, 3 slices hard salami, 3 dill pickles

Sept. 27

Breakfast:

  • Sausage Egg Muffin Cups, 1 serving
  • Coffee, 11 oz. with 1 1/2 TBSP HWC

Lunch:

  • Egg salad: 2 hard-boiled eggs and 1 tsp mayo
  • Hard salami, 3 slices
  • Mini dill pickles, 3 pickles
  • Colby jack cheese, 1/2 oz.
  • Powerade Zero, 8 oz.

Dinner:

  • Sausage egg muffin cups, 1 serving
  • Hard-boiled egg, 1
  • Pepperoni, 7 slices

Snacks: Pork rinds, 1 serving

Sept. 28

Breakfast:

  • Sausage egg muffin cup, 1 serving
  • Coffee, 11 oz. with 2 TBSP

Lunch:

  • Hard Salami, 2 slices
  • Dill pickles, 3 mini
  • Celery, 1 stalk with 1 TBSP cream cheese

Dinner:

  • 2 eggs scrambled with 1 tsp butter, and 1/8 cup shredded cheddar cheese
  • Avocado, 1/4
  • 90-second bread
  • Bacon, 1 slice

Snack: 2 hard-boiled eggs

Keto Meal Tracking

Sept. 29

Breakfast:

  • Powerade Zero, 8 oz.
  • Coffee, 10 oz. with 2 TBSP HWC
  • Celery, 1 stalk with 1 oz. cream cheese
  • Chicken broth, 2 1/2 cups

Lunch:

  • 2 scrambled eggs with 1/2 TBSP butter

Dinner:

  • Fathead dough, 1 serving
  • Mozzarella cheese, 1 oz.
  • EVOO, 1 tsp.
  • Sliced pepperoni, 5 slices
  • Shredded parmesan cheese, 2 TBSP
  • Chocolate Peanut Butter Fat Bomb

Ketogenic Meal Tracking

Sept. 30

Breakfast:

  • 90-Second French Toast
  • 1 TBSP Butter
  • Coffee, 11 oz with 2 TBSP HWC and Pumpkin Pie Spice

Lunch:

  • Powerade Zero, 8 oz.
  • Dill pickles, 3 mini
  • Bocconcini, fresh mozzarella, 1 oz.
  • Green olives, 4 small
  • Sliced pepperoni, 6 slices
  • Cheddar Cheese, 1/4 oz.

Dinner:

  • Fresh Express Caesar Salad Lite, 1/3 serving
  • Ketovale Fathead Dough
  • Sliced Pepperoni, 4 slices
  • Mozzarella cheese, 1/8 oz.
  • Mozzarella cheese, whole milk 1/8 cup
  • Bacon, 1/5 TBSP, crumbled
  • EVOO, 1 tsp.
  • Chocolate Peanut Butter Fat Bomb

 

KETO DAILY LOG PDF

 

I should also mention that I’m still drinking at least 10 glasses of filtered water a day in addition to this rundown. At the 30 pound mark, I’m feeling better than I have in 20 years and I’m so happy.

Keto Meal Tracking

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