Daily Menus-High Fat/Moderate Protein/Low Carb
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.
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%)
This assumes that I don't overeat the ribs:).
Great idea, subbing!
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
(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)
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!
Fat: 135.7 (79%)
Protein: 60.0 (16%)
TOTAL Carbs: 19.6 (5%) -- high for me
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
Subbing as well
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.
Prot.-45.7...14%. Need to be 50.....
This isn't a daily menu, but a great HFLCMP recipe!
Almond Meal Muffins
1.5c Almond Meal
1.5tsp Baking Powder
1/3c Sour Cream
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:
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
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
Good morning!! Monday's menu for me looks like this...
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
Totals: CAL. 1,327 CARBS 38g FIBER 19g NET CARBS 19g FAT 111g PROTEIN 56g
bacon cheese burger
side salad with blu cheese dressing
cal-1480, fat-125, ptn-68, net carbs-18
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
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
Fats---150.9---83% to high
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%
This is what I've been looking for! YAY!
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
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
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
Cathy, sent the quote in your signature to my DD who is just starting this WOE. Good one!
4 egg yolks and 2 sausage patties
Turkey and mayo, brocc and cheese
cal-1410, fat-121 ptn-58 carbs-20
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
Feeling good about today!
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)
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)
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
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.
B-pumpkin pie shake-3nc, 7g protein
L-3oz.tuna w/onion and mayo-1nc, 21g
garden salad w/evoo-2nc 1g
S-1/4cup almonds-2nc, 6g
This is today's menu :)
UP day for JUDDD adjusting to higher fat:
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
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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