Keto Way of Eating Accountability Post
I’m going to hold myself accountable by sharing some of my menu plans or what I’ve eaten each week following the ketogenic way of eating. As I said in a previous post, I started this journey on July 2, 2018, and I found the Carb Manager App on my phone to track my macros (protein/carb/fat) on a daily basis. Personally, I find that it’s like a game for me to get the right balance each day and I also can track my daily water intake (I drink 8-10 glasses per day).
According to the ruled.me calculator my correct ratio each day would be 20g net carbs/92g fat/74g protein and I average around 1200 calories per day. I set up the Carb Manager App with those ratios and recalculate when my weight decreases by 10 pounds. Each person is different and I am not a medical professional. I only eat when I’m hungry and only until I’m satisfied (not stuffed). Some days I have breakfast but most days I don’t have my first meal until 11 am and go from there. This is what I’ve done and as always, you do you.
As promised, one week of meal tracking on the Carb Manager App.
Meal Tracking
Aug 3rd
8 oz. black coffee with 1 TBSP. Heavy Whipping Cream
Lunch:
- 1 cup lettuce
- 1/4 cup avocado
- cucumber, one small
- celery, one stalk, sliced
- Turkey lunch meat, 3 slices
- Ranch dressing, 2 TBSP
Dinner:
- Jenni-O all-natural turkey burger
- 1/4 cup avocado
- tomatoes on the vine, 2 oz.
- Bacon, one 6″ slice
- Mustard, one tsp.
- Loaded Cauliflower, one serving
Snacks:
Hard boiled egg, 14 calorie Vanilla Ice Cream Bars by Fit & Active (ALDI), Snack Sticks Beef Sausage by Simms
Aug 4
8 oz. coffee with 1 TBSP HWC
Breakfast:
Chocolate Brownie Mug Cake
- HWC, 2 TBSP
- Unsweetened Coconut Milk, 2 TBSP
- 1 Egg
- Coconut Flour, 2 TBSP
- Unsweetened Cocoa Powder, 1 TBSP
- Swerve, 2 tsp.
Lunch:
- Turkey Breast lunch meat, 3 slices
- Cheddar Cheese Stick
- Hard Boiled Eggs, 2
- Baby Kosher Dill Pickles, 2
- Powerade Zero, 8 oz.
- Chamomile Tea, 8 oz.
Dinner:
- Fathead Pizza
- LaCroix Berry Flavored Sparkling Water
Snacks: Chocolate Fat Bomb
Aug 5
8 oz. coffee with 1 TBSP HWC
Breakfast:
- 2 eggs, scrambled with 1 oz mozzarella cheese
- Turkey sausage links, 2
- 1/4 sliced avocado
- Powerade zero, 8 oz.
Dinner:
- Loaded cauliflower, 1 serving
- 1/4 pound hamburger with one red onion ring, 1 tsp. mayo, 1 oz. gorgonzola cheese
Aug 6
Breakfast:
- French Toast Muffins, 2
- Lemon Zinger Tea, 8 oz.
French Toast Muffins (12 servings)
- 8 Eggs
- 8 TBSP Cream cheese
- 1 tsp. baking powder
- 1 tsp. ground cinnamon
Lunch:
- 2 Hard Boiled Eggs
- 1 Mozzarella String Cheese
- Turkey lunch meat, 4 slices
- Baby Dill Pickles, 2
- Ranch Dressing, 1 TBSP.
Dinner:
- Pot Roast, 2 oz.
- Loaded Cauliflower, 1 serving
- Romaine, 1 cup
- Creamy Ceasar Dressing, 1/2 TBSP.
- Parmesan cheese, 1 ounce
Aug 7
8 oz. black coffee with 1 TBSP HWC
Breakfast:
- French Toast Muffins, 2
- Unsalted Butter, 1 TBSP
- Hard Boiled Egg, 1
Lunch:
- Turkey lunch meat, 4 slices
- Mozzarella String Cheese, 1
- Baby Dills, 2
- Chicken Broth, 1 cup
- Unsalted Butter, 1/2 TBSP
Dinner:
- Ground turkey burger, 1/4 pound
- Green Beans, 1 cup
- Unsalted Butter, 2 TBSP
- Loaded Cauliflower, 1 serving
Aug 8
8 oz. coffee with 1 TBSP HWC
Lunch:
- Almond Chia Seed Pudding
- Sliced raw almonds, 1/8 cup
Dinner:
- Loaded Cauliflower, 1 serving
- Bacon, 3 slices
- Pot Roast, 4 oz.
- La Croix Berry Flavored sparkling water
Snacks: Baby Dill Pickles, 2 slices Turkey lunch meat
Aug 9
8 oz. coffee with 1 TBSP HWC
Lunch:
- Almond chia seed pudding, 1/2 serving
- Sliced raw almonds, 1/8 cup
- Colby and Monterey Jack cheese, 1 oz.
- Turkey lunchmeat, 3 slices
- Hard Boiled Egg, 2
- Flaxmeal crackers, 1 serving
- Guacamole, 1 serving
Dinner:
- Beef Pot Roast, 2 oz.
- Mustard, 1 tsp.
- Green Beans, 1 cup
- Bacon, 3 slices
- LaCroix Berry sparkling flavored water
Snack: Chocolate Fat Bomb (coconut oil, swerve, unsweetened cocoa powder)
You’ll see that on some of these days I eat the same foods on a few days. On those days, I’ve made large portions of the recipes and use those up throughout the week. It’s easier for me to make a lot of one recipe at the beginning of the week and portion it out accordingly throughout the rest of the week. Just do what works for you. I can say after 24 pounds lost that the ketogenic way of eating works for me. I have no cravings, I’m not hungry, and my mind is clearer.
Related Content
A New Normal | How the Ketogenic Way of Eating Changed My Life
Accountability Post: Carb Manager App w/ 1 Week of Meal Tracking
Almond Chia Seed Pudding
