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-   Nutritional Ketosis / High Fat, Low Carb (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/)
-   -   Daily Menus-High Fat/Moderate Protein/Low Carb (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/783275-daily-menus-high-fat-moderate-protein-low-carb.html)

mom2zeke 09-16-2012 11:20 AM

Daily Menus-High Fat/Moderate Protein/Low Carb
 
Hi Everyone!
Post your daily menus here to give people ideas of what eating this way looks like. If you want to post breakdowns of grams, percentages, and calories that may also be helpful, but not necessary.

mom2zeke 09-16-2012 11:26 AM

My maintenance NK menu today:

B: Coffee w/coconut cream, 3 eggs cooked in 1/2tbs coconut oil, 1 ounce each of cheese, sour cream, and salsa.

L: 12 ounces of chicken broth with extra salt, 4 ounces of mascarpone cheese with vanilla, splenda, and 1 ounce of blackberries.

S: Coffee w/coconut cream

D: Pork spareribs (no sauce), homemade coleslaw.

Protein: 70.7 (16%)
Carbs: 19.7 (4%)
Fat: 163.2 (80%)
Calories: 1804

This assumes that I don't overeat the ribs:).

Buffy45 09-16-2012 11:30 AM

Great idea, subbing!

3Kids4me 09-16-2012 11:40 AM

B: coffee with 2 TB coconut oil and 2 TB cream, 3 egg omelet cooked in 1 TB butter and with 1 oz cheese

L: 1/2 cup chicken salad with homemade mayo (about 2 oz chicken, 1 TB mayo) and 4 olives

D: Chile Colorado (3-4 oz chuck roast stew meat in a red chile sauce), .5 oz queso fresco, 1 TB sour cream, 1/4th an avocado

S: 2 oz cream cheese, .5 TB coconut oil, 1 TB peanut butter

Calories: 1,852
Carbs: 13
Fat: 162
Protein: 82

(Added in an extra snack, but that may not be needed, that would save 300+ calories from my totals, but it's PMS-craving prevention week)

shelley 09-16-2012 12:07 PM

Saturday food: (I do total carbs, not net....i.e., do not subtract fiber)

Sunflower fat bomb (before 3 mile walk)
Bfast: 10 red raspberries, bacon and eggs in CO, coffee with 1 TBSP MCT oil and 1 oz.40% HWC
Lunch: 1 cup romaine lettuce, 2 oz reheated steak, mayo/vinegar dressing
Snack: 1 oz brie
Dinner: 2 chicken thighs, 1 oz shredded cheese melted on top, 1/2 cup green beans with 1 TBSP butter, 10 raw macadamia nuts with sea salt abundantly sprinkled on top for dessert!

Calories: 1550
Fat: 135.7 (79%)
Protein: 60.0 (16%)
TOTAL Carbs: 19.6 (5%) -- high for me

clackley 09-16-2012 01:10 PM

Hi!!

coffee/hwc
bacon (3) serving of cauli 'mac and cheese'
1 cream cheese cloud (first time for these and must say - YUMMMMM!)
3.5 oz pork with shirataki rice and stir fry sauce
chicken liver pate and almond crackers

Note: I don't always eat everything on my menu but I do typically not eat anything outside of what I plan.

My totals are ....

19 net carbs, 107g fat and 58g of protein and 1256 cal

portcop01 09-16-2012 03:51 PM

Subbing

melisa82 09-16-2012 04:08 PM

Subbing as well

portcop01 09-16-2012 04:19 PM

Here's my daily # for Sunday...lost .5 yesterday.

B-1 egg fried in 1 tbs co..2 slice bacon.. Coffee with 1 oz hwc

S- fat bomb

L- jalapeņo poppers..3 jalap.2 oz cream cheese.2 slices bacon...yummmmm

D-2.4 oz pork chop.1cup salad.with o&v for dressing..coffee with 1tbs hwc.

Cals-1363
Fat- 130.4...83%
Carbs-15.1....3%
Prot.-45.7...14%. Need to be 50.....

melisa82 09-16-2012 05:33 PM

This isn't a daily menu, but a great HFLCMP recipe!

Almond Meal Muffins

1.5c Almond Meal
3Lg Eggs
1.5tsp Baking Powder
1/3c Sour Cream
2tbs HWC
3tbs Melted Butter
Sweetner to your liking

Mix everything in a bowl and scoop into a muffin pan. Bake at 350* for 16-18 minutes. Makes 10.


Breakdown per Muffin:

Calories 191
Fat 17.3g
Carbs 3.42g
Fiber 2g
Protein 4.3g

portcop01 09-16-2012 05:42 PM

Sounds good!!

amlyjo 09-16-2012 06:17 PM

B - coffee w/HWC, 5 thin pcs bacon, 3oz fried queso fresco
L - chicken lunch meat rolled up with spicy cream cheese, 6 green olives
Sn - more coffee w/HWC
D - hamburger patty w/1 whole small avocado mashed into guac, romaine w/Ranch

totals:
1,539 calories
16 net carbs 7%
135 fat 78%
60 protein 15%

I reserve the right to have some warm almond milk w/CO tonight too. :p

clackley 09-17-2012 06:46 AM

Good morning!! Monday's menu for me looks like this...

coffee/hwc
bacon and a serving of cauli 'mac and cheese'
sliced, salted cucumber
avocado/ham soup and 1 serving of coconut flour biscuit
homemade Greek yogurt
nori

Totals: CAL. 1,327 CARBS 38g FIBER 19g NET CARBS 19g FAT 111g PROTEIN 56g

drjlocarb 09-17-2012 02:56 PM

Hi all!

bacon cheese burger
mayo, onion

side salad with blu cheese dressing

stuffed mushrooms

cal-1480, fat-125, ptn-68, net carbs-18

melisa82 09-17-2012 03:13 PM

1st Day! Not going to weigh for an entire week :)

B: 2 Almond Muffins w/Butter
S: 2 Fat Bombs
L: Tuna Salad served on a sliced Tomato
D: 4oz Patty w/Swiss Cheese and Avocado. Oven Roasted Green Beans

Calories 1947

Fat 161.5g-75%
Carbs 40.8-8%
Fiber 20.2
Protein 79.2-17%

portcop01 09-17-2012 07:25 PM

Here my # and menu..had a bad day but cheated on LC..

B- egg cooked in co 1 oz sausage.coffee with 1 tbs hwc
S-2 fat bombs
L- 1 oz macadamia ,oz pork rinds
D-2.2 oz pork chops 2 fat bombs

Cal----1467
Fats---150.9---83% to high
Prot---53----14%
Carbs---12.8----3%

Buffy45 09-17-2012 07:55 PM

Today:
B - 2 fried eggs, 4 cups coffee/2 T CO
L - Jello Cream Swirl
D - 4 oz ground beef, 2 almond muffins with 2 t butter
S - root beer float, 2 fat bombs

Cal - 1512
Fats - 142 - 83.6%
Pro - 48 - 12.5%
Carbs - 15 - 3,9%

cfine 09-18-2012 06:11 AM

This is what I've been looking for! YAY!

Yesterday's menu:
B-pumpkin pie shake
L-3oz.tuna w/mayo, garden salad w/EVOO
D-3oz.stew meat, 1/2cup creamed spinach
S-1 fat bomb

Today's menu:
B-pumpkin pie shake
L-4oz.grilled chicken w/avocado, sour cream, and lettuce
D-3oz.meat, 1/2cup veggies/w butter
S-LC chocolate cake(I've been dying to make this. Can't wait to eat it)5 net carbs per serving

clackley 09-18-2012 06:47 AM

Here is my planned menu for the day.

coffee/hwc x 2
bacon (3) eggs (2)
Linda Sue's low carb taco salad
almond crackers and homemade chicken liver pate

TOTALS: CAL 1,064 CARBS 22G FIBRE 5g NET CARBS 17g FAT 87g PROTEIN 56g

Buffy45 09-18-2012 11:22 AM

Quote:

Originally Posted by cfine (Post 15952288)
This is what I've been looking for! YAY!

Yesterday's menu:
B-pumpkin pie shake
L-3oz.tuna w/mayo, garden salad w/EVOO
D-3oz.stew meat, 1/2cup creamed spinach
S-1 fat bomb

Today's menu:
B-pumpkin pie shake
L-4oz.grilled chicken w/avocado, sour cream, and lettuce
D-3oz.meat, 1/2cup veggies/w butter
S-LC chocolate cake(I've been dying to make this. Can't wait to eat it)5 net carbs per serving

Let us know how the chocolate cake is and if good, share the recipe please :D

Buffy45 09-18-2012 11:23 AM

Cathy, sent the quote in your signature to my DD who is just starting this WOE. Good one!

drjlocarb 09-18-2012 02:32 PM

Today

4 egg yolks and 2 sausage patties

Turkey and mayo, brocc and cheese

cal-1410, fat-121 ptn-58 carbs-20

melisa82 09-18-2012 03:49 PM

Todays Menu:

Didn't eat until 1:45pm today.

L: 90g Cooked Pork Jowl, 2 Hardboiled Eggs, 3tbs Mayo
D: 2c Shredded Lettuce, 2 cans Tuna (might have shrimp instead) 2tb Ranch Dressing
Lots of water, maybe a SF Powerade

Calories-1635
Fat-145.4g 79%
Carbs-12.4g 3%
Fiber-4.9
Protein-71.5g 18%

Feeling good about today!

svenskamae 09-18-2012 04:59 PM

Today's menu:
Breakfast: 1 egg fried in butter plus 1/4th of a recipe of creamed spinach (made with HWC)
Lunch: Coffee with 2 T half and half
Dinner: 1/3 cup shrimp and cream cheese dip on flax crackers
Snack tonight (as needed): 2 Tablespoons of coconut butter
102 grams fat, 10 net grams carbs, 33 grams protein (low for me). Calories: 1102 (83 percent from fat)

Yesterday:
B: nothing
L: 1/4 cup almonds, 1 serving roasted vegetables, 1 cup salad
D: 1.5 oz brie cheese, 1/4 cup chicken liver pate on flax crackers
Snack: 1 oz salmon roe plus sour cream on flax crackers, 1 T. coconut butter
96 grams fat, 27 net grams carbs, 45 grams protein, 1276 calories (67% fat)

portcop01 09-18-2012 07:35 PM

I'm happy with my eating plan today

B-1 egg cooked in olive oil..1 oz sausage..coffee 1 tbs hwc.1 tbs co stev
L- 2 oz tuna with 1tbs mayo.fat bomb
S- fat bomb coffee w/hwc and co tbs each
D -3.3 oz ny steak.salad w/ oil and vinegar

Cals-1393
Fat-125.9---81%
Carbs11.3....3%
Prot--53.1.....16%

cfine 09-19-2012 06:01 AM

Quote:

Let us know how the chocolate cake is and if good, share the recipe please
This cake was a HUGE success!! I tried to copy and paste, but it was so long I kept messing it up. I am so bad at computer stuff :)

You can google the blog site. I hope it's ok to post this. Google "all day I dream about food and chocolate cake." It should come up on a search.

cfine 09-19-2012 06:50 AM

B-pumpkin pie shake-3nc, 7g protein


L-3oz.tuna w/onion and mayo-1nc, 21g
garden salad w/evoo-2nc 1g

D-4oz.rib-eye-28g
spinach-1nc, 1g
mushrooms-1nc, 2g
butter

S-1/4cup almonds-2nc, 6g

protein-66grams
net carbs-10

This is today's menu :)

Dottie 09-19-2012 10:36 AM

1 Attachment(s)
UP day for JUDDD adjusting to higher fat:
3T cream
B: coffee; 1 large egg; 1T mayo; 1 sl peppered bacon
Snack: 1T boursin cheese
D: 6oz ribeye; 2T butter; 5 button mushrooms
Snack: 1/2 an avocado
Dinner: 4oz 80% burger patty topped w/2T boursin cheese; 1/2 head romaine w/1T evoo and 2T caesar dressing

1634 cals; 150g fat; 69g protein; 14g carbs; 3g fiber

Buffy45 09-19-2012 11:15 AM

Quote:

Originally Posted by cfine (Post 15954681)
This cake was a HUGE success!! I tried to copy and paste, but it was so long I kept messing it up. I am so bad at computer stuff :)

You can google the blog site. I hope it's ok to post this. Google "all day I dream about food and chocolate cake." It should come up on a search.

Found the site but more than one recipe for chocolate cake, can you point me to the one you used? TIA

cfine 09-19-2012 02:20 PM

Sorry! It's the one with the sour cream frosting. The only thing I messed up on the recipe is that I used granular eyrithiritol instead of powdered and my icing was crunchy. It was still good though.


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