Monday, January 9th 2017
Breakfast: 4 eggs scrambled in 1/2 tbsp. butter with 1/4 cup shredded cheese
Lunch: Cornish Game Hen on Green Mountain Wood Pellet Grill, Small Caesar Salad w/ Parmesan Cheese Flakes
For those of you who track calories, one stumbling block is often foods like this that don’t have a label to scan – the solution? I use a cheap food scale that I picked up from Walmart for less than $15 – For a chicken, or other similar food, just throw the plate on the scale, zero it out, put the food on, and weigh it before and after (if you’re eating directly off the chicken and leaving bones, for instance). For today’s lunch, the chicken started at 17.8oz, and ended at 6.8oz, so I ate 11oz.
Dinner: 1/2 lb lettuce wrap burger with cheese, small side salad with blue cheese dressing
Workout: Easy 30 min run on the treadmill
Snack: Keto Homemade Almond Joy
Daily net calories: 1908, 13g net carbs, 72% fat
Tuesday, January 10th 2017
Workout: 45 minute lap swim
Breakfast: 4 egg cheese omelet, 1/2 avocado, homemade yogurt with 2 strawberries
Lunch: Large salad with kale/spinach, olives, blue cheese dressing, capers, and sardines*
*Usually when I tell folks I eat sardines, the first reaction is “ewwww”. Sardines are small fish, usually packaged in olive oil in a can. They’re a nutritional powerhouse, and yes, they taste like fish…but isn’t that the point? Comedian Jim Gaffigan has a bit about this…”Oh, I like fish, as long as it’s battered, fried, and covered in lemon and parmesan.” To which he replies, “I don’t think you like fish!”
Snack: 1oz walnuts, 1oz almonds, string cheese
Dinner: 10oz bone in pork chop with steamed broccoli, yellow squash, zucchini (with butter).
Daily net calories: 2069, 31g net carbs, 69% fat
Wednesday, January 11th 2017
Breakfast: Right after the test, went to Panera across the street and got a bacon egg and cheese, no bun. Got home and ate 4 more eggs with cheese.
Snack: One chocolate chip keto cookie
Lunch: Two 80% lean hamburger patties (made on the wood pellet grill!), 2 slices white American cheese, 4 strips of bacon, small salad with Caesar dressing and flaked parmesan cheese.
Quick Workout: 3×30 pushups & ab crunches
Workout: 30 minutes on stationary bike
Snack: Keto Homemade Almond Joy
Dinner: 8oz T-bone steak (split one with my wife!), cauliflower mash with cheese and bacon, steamed broccoli with butter.
Daily net calories: 2143, 27g net carbs, 72% fat
Thursday, January 12th 2017
Breakfast: 4 eggs scrambled with 1/4 cup shredded cheese, homemade yogurt with 3 strawberries
Lunch: Assortment of hard cheeses, summer sausage, walnuts, and almonds
Workout: Easy 3-miler on the treadmill is just what I needed after yesterday’s ride on the pain-train!
Dinner: 12 oz of chicken breast with creamed spinach (mixture of cream cheese parmesan, and spinach – easy, delicious, and balances the protein in the chicken out with some fat), and cauliflower breadsticks.
Dessert: One chocolate chip keto cookie
Daily net calories: 1947, 21g net carbs, 62% fat
Friday, January 13th 2017
Breakfast: Four keto-friendly pancakes with sugar-free syrup (these are awesome!)
Lunch: One peanut button keto muffin with 1/2 tbsp. butter. These are my fave! Five mini zucchini pizza bites
Dinner: White Chicken Chili (had two bowls about 2 hours apart – this stuff is good)
Note, today was a rest day – no workouts. Thanks to keto, hunger was in check all day long. Work less, eat less, don’t feel like I’m starving. Can’t say the same on my previous high-carb typical diet.
Daily net calories: 1901, 23g net carbs, 70% fat
Saturday, January 14th 2017
Breakfast: 5 egg cheese omelet, homemade yogurt plain
Workout: 1:30 on the bike followed by 1:00 run on the treadmill
Post Workout Snack: Three keto almond cookies, and a smoothie with Isopure protein powder, almond butter, and almond milk (almonds, almonds everywhere!)
First Supper*: Bowl of white chicken chili with sour cream, 6oz ribeye steak
*I burned a little over 1800 calories during today’s 2:30 workout, so while I won’t replace all of those calories, there’s a good likelihood I’ll be having second supper. I’ve got a batch of Tolbert’s Red Chili on the stove that will need taste-testing later…
Second Supper: Bowl of Tolbert’s Chili with Daisy sour cream and 1/4 cup sharp cheddar. My boss (greatest boss in the world, for the record) introduced me to this during a business trip in TX, and it’s fantastic. No beans, just meat, peppers, and spices. I make it a little different (use beef broth instead of the suet), but the linked recipe is a good start.
Daily net calories: 1151, 23g net carbs, 63% fat (I have a hard time netting out much more than this on big workout days, but since I’m burning mostly fat, it shouldn’t be a big deal
Sunday, January 15th 2017
Lunch: White chicken chili
Workout: 10 mile run
First Supper, right after run: Bowl of Tolbert’s red chili, 2 tablespoons sour cream, 1/4 cup shredded cheddar – nothing beats real food for a post-workout recovery snack!
Snack – 1oz Almonds & part of a keto almond joy my wife’s grandmother didn’t finish
Quick Workout: 3×30 bodyweight exercises – pushups, crunches, squats – while watching the Packers play Dallas.
2oz summer sausage, 1oz smoked cheddar, 1oz sharp white cheddar, and 60g of olives. Because I like to party.
Daily net calories: 1626, 30g net carbs, 72% fat
Week One Stats – Daily Averages
Net calories: 1828
Net carbs: 24g (4%)
Protein: 161g (26%)
Fat: 197g (71%)
Monday, January 16th 2017
Breakfast: Peanut Butter Muffin
Lunch*: Egg bake with bacon, cheese, heavy cream, and butter
*yeah – huge lunch! I’ve found that the keto diet gives me some ‘elasticity’ in when I eat, and running lower net daily calories on big workout days, typically over the weekend, end up catching up to me later on, so pigging out a bit, and eating half the egg bake works for me.
Workout: 3 easy miles on the treadmill
Dinner: Keto Lasagna – so good! Had some good friends over for supper, so also smoked a pork loin, so I had some of that, too. Lasagna with a side of pork – #winning
Dessert: Two keto chocolate chip cookies
Daily net calories: 2303, 25g net carbs, 68% fat
Tuesday, January 17th 2017
Breakfast: Homemade Yogurt, 1 oz raspberries, yesterday’s egg bake (smaller serving), 2 sausage patties
Lunch: Tolbert’s red chili & 2 tbsp. sour cream
Snacks: Protein shake with Isopure protein powder, almond butter, spinach, and almond milk, and 2 keto chocolate chip cookies, and a peanut butter muffin with butter. (spread all this out over a crazy workday afternoon)
Dinner: 12 oz of leftover smoked pork tenderloin from last night
Long day at work, so had to switch my rest day from Friday to today. No biggie. Ended up being too high on protein and not high enough on fat today, but no physical activity, so shouldn’t hurt.
Daily net calories: 2093, 20g net carbs, 62% fat
Wednesday, January 18th 2017
Breakfast: Keto pancakes & 3 scrambled eggs with cheese
Lunch: Salad with olives, feta, Caesar dressing, and pork tenderloin
Dinner: Keto Lasagna
Daily net calories: 2144, 23g net carbs, 65% fat
Thursday, January 19th 2017
Breakfast: Peanut Butter Muffin
Lunch: 4 egg omelet with cheese, homemade yogurt with 2 oz blueberries
Workout: 5-miles on the treadmill
Dinner: Low carb bacon & cheese thickburger at Hardees
Snacks: Colbyjack cheese, bag of pork rinds, cashews
Daily net calories: 1480, 25g net carbs, 68% fat
Unfortunately, had a death in the family, so needed to travel to FL Thursday through Sunday
Friday, January 20th 2017
Breakfast: 3 eggs scrambled, 3 strips of bacon, 2 sausage patties at Cracker Barrel
Lunch: Peanut butter muffin
Dinner: 13oz ribeye, broccoli with cheese, house salad with blue cheese at Outback
Daily net calories: 2206, 25g net carbs, 67% fat
Saturday, January 21st 2017
Breakfast: 6 eggs scrambled, 5 strips of bacon, 3 sausage links at Buddy Freddy’s
Workout: Got out for an easy 5 mile run after breakfast.
Funeral was at 2pm. Loaded up on breakfast, skipped lunch.
Dinner: Collard greens, pulled pork, pork tenderloin, salad with Italian dressing, cake
Yep, I ate cake. Having been in ketosis for an extended period of time, one should not be afraid to indulge from time to time. And in the south, when someone asks if you want cake, especially after a funeral, there’s only one appropriate answer. In times like this, eat the cake. Don’t be a weirdo.
Daily net calories: 1454, 74g net carbs, 45% fat
Sunday, January 22nd 2017
Breakfast: 3 eggs scrambled, 3 strips of bacon, 2 sausage patties at Waffle House
Lunch: Low carb thickburger with cheese at Hardees
Dinner: Tolbert’s chili, 2oz sour cream
Snacks: 2oz pecans, 2oz summer sausage, peanut butter muffin
Daily net calories: 2482, 21g net carbs, 73% fat
Week Two Stats – Daily Averages
Net calories: 2015
Net carbs: 30g (5%)
Protein: 162g (29%)
Fat: 164g (66%)
Monday, January 23rd 2017
Traveling to Jamaica for work today – so a big part of this food journal is on the road.
Workout: 16 miles on the treadmill
Breakfast/Post Workout: Protein shake with 2 scoops Isopure vanilla protein powder, 2 servings of almond butter, 10oz almond milk, handful of spinach, 2oz blueberries, peanut butter muffin
Lunch: TGI Fridays at ATL airport keto-sized me with a lettuce wrap bacon cheeseburger and steamed spinach.
Dinner: Lamb burger with bacon and cheese (no bun of course), small Caesar salad – hotel restaurant
Daily net calories: 880, 31g net carbs, 65% fat
Tuesday, January 24th 2017
Workout: Easy 3 mile run around the hotel
Breakfast: Scrambled eggs, steamed cabbage, sausage links, and braised liver, courtesy of the Pegasus Hotel in Kingston, Jamaica
Lunch: Stewed beef & carrots (catered into office)
Dinner: 1/2lb bunless burger with bacon and cheese, small Caesar salad, courtesy of the Pegasus Hotel in Kingston Jamaica
Daily net calories: 1412, 20g net carbs, 60% fat
Predictably, I’m having some degree of difficulty hitting 70% fat ‘on the road’. Tomorrow I may see if I can get a couple tablespoons of olive oil, or maybe an avocado to bump up the fat intake. Eating low carb is pretty straight forward, but eating high fat can take some planning.
Wednesday, January 25th 2017
Breakfast: Scrambled eggs, collard greens, bacon, courtesy of the Pegasus Hotel in Kingston, Jamaica
Lunch: Dark meat chicken from food truck at the office
Workout: 8 mile run around the hotel after work
Dinner: Two 1/2lb bunless burgers with bacon and cheese, steamed vegetables, small caesar salad, courtesy of the Pegasus Hotel in Kingston Jamaica
Daily net calories: 1553, 5g net carbs, 70% fat
Thursday, January 26th 2017
Breakfast: Scrambled eggs, steamed cabbage, courtesy of the Pegasus Hotel in Kingston, Jamaica
Lunch: Jamaican jerk pork, steamed cabbage (catered to the office from a local place – the pork was incredible, and LOTS of fat!)
Dinner: 6 grilled shrimp, greek salad, 6 Jamaican Jerk chicken wings, courtesy of the Pegasus Hotel in Kingston Jamaica
Daily net calories: 2236, 16g net carbs, 73% fat
Friday, January 27th 2017
Headed home today!
Quick Workout: 3×30 bodyweight exercises – pushups, crunches, squats
Breakfast: 3 egg omelet with ham and cheese, courtesy of the Kingston, Jamaica airport.
Lunch: TGI Friday’s cobb salad with 4oz flatiron steak, blue cheese dressing.
Dinner: Got home, and my wife surprised me with a HomeAway made pepperoni pizza with cauliflower crust! It was fantastic. I had 5/8ths of the pie, so carbs got a little high, but they’re all from the cauliflower, so no biggie.
Daily net calories: 1844, 40g net carbs, 55% fat
Saturday, January 28th
Breakfast: Keto-friendly waffles (no link to this one just yet – still perfecting the recipe! They weren’t bad, but a little dry and needs some more sweetness), sugar free syrup, 3 sausage patties, and 1.5oz of blueberries
Workout: 20 mile bike ride & 5.5 mile run
Lunch: Big bowl of white chicken chili
Dinner: 4-egg omelet with ham, cheese, spinach, red onion, and avocado
Snacks: Two keto chocolate chip cookies, 1.25oz almonds, keto almond joy, 2oz summer sausage, and 1oz smoked cheddar cheese (had the sweets after lunch, had the summer sausage and cheese after dinner)
Daily net calories: 1828, 27g net carbs, 69% fat
Sunday, January 29th 2017
Breakfast: 4-egg cheese omelet, 3 sausage patties
Workout: 17-mile run
Post Workout: Isopure protein powder, Smuckers peanut butter (2 servings), spinach, blueberries, and almond milk shake, and 3 chocolate chip keto cookies
First Supper: Plain Baconator, no bun at Wendy’s
Second Supper: White Chicken Chili
Daily net calories: 1600, 25g net carbs, 67% fat
Week Three Stats – Daily Averages
Net calories: 1620
Net carbs: 23g (4%)
Protein: 165g (28%)
Fat: 176g (68%)
There we have it, the three week journal is done, complete with unexpected life events and work travel. I’m still learning, and I missed the mark a few times, from a ketogenic purist’s standpoint, but this is all about evolving, learning, and improving one day at a time. Thanks for reading!