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Starting a Keto Diet Meal Plan
In this post, I’ll share with you how I started my keto way of eating life. I’ll also give you the foods that I ate during the first week of my journey.
Starting my Keto Journey
Let’s go back to March 11th of 2017 when I started to eat keto. I am someone that does not just jump right into something new.
I researched first and prepared myself. Researching about keto, I learned about the keto flu and how you can lessen the transition from using carbohydrates as fuel to using fat as fuel.
I planned out my week of food and made the food ahead of time. Having the meals ready to go, I knew was going to help myself during the harder days. I also made a bunch of fat bombs, so if I was hungry I could easily grab one of those.
These also helped when I was craving something sweet. I did find my macros and planned my days out for them.
However, if I was hungry I listened to that and I had a fat bomb or I had something else that was no or low enough of carbohydrates. I wasn’t about to stress my body out more in this transition.
Another thing that I did when I started this way of eating was that I planned what day to start on in relation to what I was working next. I had read that you can get tired and just feel like poo during the first few days.
Therefore, I started this way of eating where I knew the next few days I had off from work. Like I said before, I like to prepare and plan ahead. 🙂
What I Ate
I have this information still because I put it into Myfitnesspal and the site still has this data. One thing to note is that this site is not accurate. I doubled checked all the macros for food items that I input.
For heavy whipping cream, at the time I really thought there were some that were 0 carbs. I 100% forgot that if it was under 0.5 grams, they can legally say 0 grams on the package.
Also, when I started, I did net carbohydrates at 20.
Breakfast: 2 eggs, 2 slices of bacon, 1 avocado, 1/4 oz cheddar cheese. I find it hard to believe that there is no coffee here, of which I would add heavy whipping cream. I’m sure I added it to a different meal or snack.
Lunch: 2 cups spinach, Greek dressing package from Marco’s Pizza, 1 slice bacon, 1 egg.
Dinner: 1 cup (C) broccoli, 1 tablespoon (T) butter, 2 tablespoons heavy whipping cream (HWC), 1/2 oz chicken breast, 1 tablespoon parmesan cheese.
Snacks/Other Foods: 1 T HWC, 1 teaspoon (t) coconut oil, 5 pieces of Old Wisconsin beef sausages, 35 grams muenster cheese, 6 Flackers, 2 oz guacamole dip.
Totals: Fat: 160 Protein: 66 Carbs: 37 Fiber: 23
Breakfast: 1 t butter, 1 t coconut oil, 3 T HWC, 2.8 g cocoa butter, 2 eggs, 2 sausage patties from Jones Dairy Farm (my favorite). It looks like I got creative with my coffee here. 🙂
Lunch: 1 avocado, 2 oz chicken breast, 1 packet of Greek dressing from Marco’s Pizza, 1 oz feta
Dinner: 2 slices of keto bread, 1 oz hard salami, 1/2 T mayo
Totals: Fat: 140Protein: 58 Carbs: 26 Fiber: 14
Breakfast: 1 t butter, 1 T HWC, 1 t coconut oil, 1 serving chocolate fudge
Lunch: We went out to eat at Olive Garden: 2 T half and half, Chicken Margarita, House Salad without croutons
Dinner: 7/8 C zucchini, 1 T pesto, 1 T HWC, fat bomb
Snacks/Other Foods: 1 egg, 14 grams pork rinds, 6 pcs beef sausages, 3 radishes, beef wrapped in bacon
Totals: Fat: 125 Protein: 89 Carbs: 28 Fiber 7
Breakfast: 3.33 T butter, 1 T.33 HWC, 1 t coconut oil, 2 eggs, 3 slices of bacon, 0.35 oz cheddar cheese
Lunch: 1 serving of vanilla cream cheese pancakes
Dinner: 2 C spinach, 1.76 oz chicken breast, 1 t mayo, 1/2 avocado
Snacks: 2 servings of keto fudge, BBQ Protein Quest Chips
Totals: Fat: 124 Protein: 85 Carbs: 22 Fiber 9
Breakfast: Almond Joy Keto Oatmeal (I’m pretty sure this is from Keto Connect), 1 t butter, 1.5 t coconut oil, 1 T HWC
Lunch: 1/2 avocado, 2 C spinach, 1 slice bacon, 2 eggs
Dinner: 1/2 t butter, 6 pcs beef sausage, 1/2 T pesto, 0.78 oz muenster cheese, 0.67 oz Havarti cheese, 2 slices keto bread, 2 C broccoli, 0.4 oz cheddar cheese
Snacks: 1 keto fudge, 3 servings white fudge. I created the white fudge recipe. Then I put it on my site much later. 😀 Here is the link to my white keto fudge.
Totals: Fat: 115 Protein: 56 Carbs: 36 Fiber: 20
Breakfast: 5.3 T HWC, 1/4 scoop strawberry protein powder from MRM Natural Whey, 18 g hemp seeds (I made oatmeal)
Lunch: 1 T avocado oil, 1/8 C pumpkin seeds, 0.2 oz cheddar cheese, 1/5 avocado, 1 egg, 2 C spinach
Snack: 1.83 oz muenster cheese
Totals: Fat: 85 Protein: 41 Carbs: 24 Fiber: 15
I’m pretty darn sure that I did not finish this entry. I’m not making up this data folks. I really do have 2 browsers open and typing what I see from Myfitnesspal
Breakfast: 3 T HWC, 1/4 T cocoa powder, 4 grams chia seeds, 1/4 scoop strawberry protein powder. Another oatmeal
Lunch: 1.5 C cauliflower, 1 T HWC, 1 oz cheddar cheese, 2 t butter, 1/8 C pumpkin seeds, 2 C spinach, 1 egg, 1/2 avocado, 1 T ranch dressing.
Dinner: 0.6 oz mushrooms, Chicken Crust Pizza, 1 oz hard salami, 1.3 T pesto, 1/3 C mozzarella cheese
Snack: Chocolate Fudge
Totals: Fat: 109 Protein: 76 Carbs: 33 Fiber: 15
Breakfast: 1 egg, 2 T HWC, 2 T peanut butter
Lunch: 1 oz hard salami
Snack: 2 oz Havarti Cheese
100% did not finish this day’s entry.
When I was preparing my meals I knew that I wanted to get my magnesium and potassium from foods. Thus, I loaded up on avocados and used spinach in salads. I wasn’t a huge fan of just spinach, as I’m more of a romaine lettuce kind of girl. However, I didn’t care. I wanted that magnesium and potassium. I did use chicken breasts, but I also added fats to the meals. I also salted all my food.
I soon learned that I did not salt my food enough. I forget which day I landed a really bad headache but it was due to not getting enough salt.
I had learned that people would drink pickle juice to help with their salt. Therefore, I started swinging back pickle juice and it worked.
With me doing the weight loss course called Deeper State Keto, right now my veggies are way low and I’m doing fine with my electrolytes.
I currently get my electrolytes from a powder and then I also take a magnesium pill at night as it makes me sleepy. Everyone does not get sleepy on this form though. I then, of course, salt everything. I salt everything to get in my salt and now I need to salt things just to get the flavor profile I want. Without the salt, things just taste bland to me.
The Electrolyte Supplements I Take Now
Magnesium: Magnesium Bisglycinate (100% Chelated with Traccs). I love taking the one from Bio Schwartz because they are so cute and tiny compared to others.
Potassium: I take Dr. Bergs Electrolyte Powder. Each scoop gives you 1,000mg of potassium. This formula also gives you some magnesium.
I ended up making a tasty electrolyte shake and post it on this site, if you wish to check it out.