Accountability Post: 3 Weeks of Ketogenic Meal Tracking

Since I put up the first accountability post I figured I should tell you what I’ve been eating for the past month. Here’s a daily breakdown (reminded via Carb Manager App because my memory isn’t that good).

Ketogenic Way of Eating.

As a reminder, I only eat when I’m hungry and sometimes don’t eat until 11 AM.

Carb Manager App – 20g net carbs/92g fat/74g protein/1200 calories per day

3 Weeks of Ketogenic Meal Tracking

Aug 10

8 oz. coffee with 1 TBSP Heavy Whipping Cream (HWC)

Lunch:

  • 2 eggs, scrambled
  • bacon, 3 slices
  • tomatoes, 1/4 cup sliced

Dinner:

  • French Toast Muffins, 3
  • Hard Boiled Eggs, 2
  • Unsalted Butter, 1 TBSP
  • Bacon, 2 slices

Aug 11

8 oz. coffee with 1 TBSP HWC

Lunch:

Dinner:

  • Coconut Flour Chicken Tenders
  • Green Beans, 1 cup
  • Unsalted Butter, 1 TBSP
  • Lettuce, 2 medium leaf shredded
  • Bacon, 2 slices
  • Zucchini, 5 slices
  • Ranch dressing, 2 TBSP

Snacks: Turkey lunchmeat (4 slices), Kosher Baby Dill Pickles (2), Powerade Zero, LaCroix Berry Flavored Sparkling Water

Aug 12

Lunch:

  • Almond Chia Seed Pudding
  • Powerade Zero, 8 oz.
  • Raw almonds, sliced, 1/8 cup

Dinner:

  • Loaded Cauliflower Casserole, 1 serving
  • Onion, 2 thin slices
  • Extra Virgin Olive Oil, 1/4 TBSP
  • Pork Chops, 2 oz.
  • String Cheese Mozzarella, 1 Stick
  • Berry Flavored La Croix water, 1 can

Snacks: Dill Pickle (1), Turkey lunch meat (3 slices), Romaine Lettuce – one leaf, Mayo (1 tsp.)

Maple Bourbon Pecan Cheesecake Bites Fat Bomb

Aug 13

Lunch:

  • Almond Chia Seed Pudding
  • Raw, sliced Almonds, 1/8 cup
  • Bacon, 3 slices
  • Powerade Zero, 8 oz.

Dinner:

  • Loaded Cauliflower Casserole, 1 serving
  • Homemade Sloppy Joe Meat/Sauce, 1 serving
  • Cut green beans, 1/2 cup

Snacks: Turkey (2 slices), Kraft Ranch Dressing (1 TBSP), 2 Hard Boiled Eggs, 1 Maple Bourbon Pecan Cheesecake Bites Fat Bomb

Aug 14

8 oz. coffee with 1 TBSP HWC

Lunch:

  • Almond Chia Seed Pudding
  • Sliced Raw Almonds, 1/8 cup
  • Bacon, 3 slices
  • Peppermint Herbal Tea, 8 oz.
  • Gatorade Zero Glacier Cherry, 8 oz.

Dinner:

  • Chicken Breast, shredded, 1/2 cup
  • Hickory Flavored Sugar-Free BBQ Sauce by G. Hughes, 1 TBSP
  • Green

Aug 15

Breakfast:

  • 2 Eggs, Scrambled with 1 TBSP HWC and 1 oz. Cheddar cheese
  • 3 Fully-cooked sausage links
  • 1 Slice Bacon
  • 1 Avocado

Lunch:

  • Organic Chicken Broth, 1 cup
  • Powerade Zero, 8 oz.

Dinner:

  • 2 Hard Boiled Eggs, chopped with 1 TBSP May
  • 1 small cucumber

Snacks: Dill pickles, Turkey lunch meat

Aug 16

Lunch:

  • 2 Eggs scrambled with 1 Tsp. HWC and 1 oz. Cheddar Cheese
  • Bacon, 4 slices
  • Key Lime Sparkling Water by La Croix, 1 can

Dinner:

  • Loaded Cauliflower Casserole, 1/2 serving
  • Chicken meatballs, 5
  • Zucchini, 5 slices

Snack: Pork rinds, Sugar-Free PB Cookies

Aug 17

Lunch:

  • Salad: 1 cup lettuce, 1 oz. cheddar cheese, 3 slices turkey lunchmeat, 1 TBSP Ranch dressing
  • Chicken Meatballs, 2

Dinner:

  • Salad: 1 cup lettuce, 1 oz. cheddar cheese, 1/8 ring red onion, 1 tsp. Ranch Dressing
  • 1/4 pound hamburger
  • Mustard, 1 tsp.

Snacks: Maple Bourbon Pecan Cheesecake Bites Fat Bomb, Dill pickles

Aug 18

Breakfast:

  • 2 eggs scrambled with 1 tsp. HWC and 1/2 oz. cheddar cheese
  • 1 Sausage Link
  • 2 Slices Bacon
  • Chamomile Tea, 8 oz.

Lunch:

  • Premier Protein chocolate shake
  • Powerade zero
  • Organic chicken broth, 1 cup

Dinner:

  • Romaine lettuce, 1 1/2 cup with 3 slices turkey lunchmeat, 1 slice bacon, 1/2 cup cucumber, 1 1/2 TBSP. Ranch dressing
  • Key lime flavored La Croix water

Snacks: 1 Sugar-Free Peanut Butter Cookie

Aug 19

I was sick on this day, as you can tell by how much I ate (or didn’t eat)

Breakfast:

  • 90-second bread (coconut flour)
  • Chamomile Tea, 8 oz.

Lunch:

  • Cauliflower Mash

Aug 20

Lunch:

  • Peppermint herbal tea
  • Romaine lettuce, 2 leaves
  • 3 slices turkey lunch meat
  • Bacon, 1 slice
  • Mayo, 1 tsp.
  • Onion, 1 TBSP
  • Gatorade Zero Glacier Cherry Flavor, 8 oz.

Dinner:

  • Spaghetti squash, 1 cup, shredded
  • Ground beef, 1/2 cup, crumbled
  • Cheddar cheese, 1/2 oz, shredded
  • Salsa, 3 TBSP
  • Sour Cream, 1 TBSP

Snacks: 85% Extra Dark Chocolate, 1/2 oz., Oscar Mayer Beef Frank, 1 serving., 1 tsp. mustard, Baby Dill pickle, Maple Bourbon Pecan Cheesecake Bites Fat Bomb

Aug 21

Breakfast:

  • Eggs, 2 scrambled with 1 tsp. HWC and 1 1/2 tsp. Cheddar Cheese
  • Bacon, 2 slices

Dinner:

  • Spaghetti squash, 1 cup, shredded
  • Ground beef, 1/2 cup, crumbled
  • Cheddar cheese, 1/2 oz, shredded
  • Salsa, 3 TBSP
  • Sour Cream, 1 TBSP
  • Key Lime La Croix, 1 can

Snacks: 1 Sugar-Free Peanut Butter Cookie, Maple Bourbon Pecan Cheesecake Bites Fat Bomb, 1 Oscar Mayer Beef Frank, 1 tsp. mustard, 12 oz black coffee, unsweetened, iced.

Aug 22

Breakfast:

  • Sausage Egg Casserole, 1 serving
    • (1 package sausage, cooked, 12 eggs, 1 cup cheddar cheese, 1/2 cup HWC. Layer sausage, whipped eggs, and HWC, and top with cheddar cheese. Bake for 35 minutes at 350 degrees). 9×9 pan makes 9 servings.

Lunch:

  • 2 eggs, scrambled with 1/2 TBSP cheddar cheese, diced
  • Bacon, 2 slices
  • Avocado, 1/2
  • Powerade Zero, 8 oz.

Dinner:

  • Hamburger, 1/4 pound
  • Fresh green beans, 1/2 cup

Snacks: Baby dill pickles, green olives, Cracker Barrel Cheddar Cracker Cuts, 1 oz.

Aug 23

Breakfast:

  • Romaine Lettuce, 2 leaves
  • Turkey lunch meat, 4 slices
  • Mayo, 2 tsp.
  • Avocado, 1/2

Lunch:

  • Hard-Boiled Egg, 1
  • Oscar Mayer Beef Frank, 1

Dinner:

  • Spaghetti squash, 1 cup, shredded
  • Ground beef, 1/4 cup, crumbled
  • Cheddar cheese, 1/2 oz, shredded
  • Sour Cream, 1 TBSP
  • Hard-Boiled Egg
  • Ranch Dressing, 1 TBSP

Snacks: Baby Dill Pickles, Green Olives, 1 oz. cheddar cheese, 1/2 oz. 85% Extra Dark Chocolate

Aug 24

Breakfast:

  • Eggs, 2 scrambled
  • Bacon, 2 slices

Dinner:

  • Fathead Pizza, 2 slices
    • 14 slices pepperoni,
    • 1 tsp. olive oil
    • 1/4 cup Part-skim Mozzarella Cheese
  • Hard-Boiled Egg
  • 1 TBSP Ranch Dressing

Snacks: Baby Dill Pickles, Green Olives, Hard-Boiled Egg

Aug 25

Breakfast:

  • Hard-Boiled Eggs, 2
  • Bacon, 2 slices

Lunch:

  • Chick-fil-A Chicken Nuggets, 5 nuggets

Dinner:

  • Organic, Low-Sodium Chicken Broth, 2 cups
  • Mint Tea by Bigelow, 8 oz.
  • Powerade Zero, 4 oz.

Aug 26

Breakfast:

  • Eggs, 2 scrambled
  • Bacon, 1 slice
  • Black coffee, 8 oz.

Lunch:

  • Romaine Lettuce, 1 1/2 cups, chopped with 3 slices turkey lunchmeat, hard-boiled egg, 2 slices of bacon, and 1 1/2 oz. cheddar cheese.
  • Ranch dressing, 1 TBSP.

Dinner:

  • Fathead Pizza, 2 slices with 8 slices pepperoni, 1/4 cup mozzarella cheese, and 1 tsp. olive oil

Snacks: 14-calorie Vanilla Cream Bars by Fit & Active, Green olives, Baby dill pickles

Aug 27

Breakfast:

  • 2 eggs, scrambled with 1 oz. cheddar cheese
  • Bacon, 1 slice

Lunch:

  • Fathead Pizza, 1 slice with 4 slices pepperoni, 1/8 cup mozzarella cheese, 1 tsp. olive oil
  • Chunk chicken breast, 2 oz.
  • Mayo, 1 tsp.
  • Baby dill pickles, 1 serving

Dinner:

  • Boneless, skinless chicken breast, 3 oz.
  • Fresh green beans, 3/4 cup
  • 1/5 TBSP Grated Mozzarella Cheese
  • Pomegranate Tea by Bigelow

Snack: Maple Bourbon Pecan Cheesecake Bites Fat Bomb

Aug 28

Breakfast:

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

Lunch:

  • 1 Leaf Romaine Lettuce
  • Chunk chicken breast, 2 oz.
  • 1/2 oz. cheddar cheese
  • 1 tsp. mayo
  • Baby dill pickles, 1

Dinner:

  • Romaine Lettuce, 1 1/2 cup, chopped with 3/4 oz. cheddar cheese, 1 hard-boiled egg, 3 slices turkey lunchmeat, 4 slices pepperoni, 1 TBSP Ranch dressing

Snack: Maple Bourbon Pecan Cheesecake Bites Fat Bomb

Aug 29

Breakfast:

  • Eggs, 2 scrambled with 1 oz. cheddar cheese
  • Bacon, 2 slices
  • Orange flavored tea by Bigelow

Lunch:

  • Organic, Low Sodium Chicken Broth, 1/2 cup
  • Turkey lunchmeat, 6 slices
  • Cheddar cheese, 1 oz.
  • Pepperoni, 8 slices
  • Key Lime Water by La Croix, 1 can

Aug 30

Lunch:

  • Black coffee, iced, unsweetened, 12 oz.
  • Hard-boiled eggs, 2
  • Bacon, 3 slices
  • 1 tsp. Mayo

Dinner:

  • Pork Chop, 4 oz.
  • Romaine lettuce, 1 1/2 cup chopped, 1/2 hard-boiled egg, Ranch dressing 1 TBSP, Mustard 1 tsp.


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