| Amount | Ingredient | ISK / day | Source | |
|---|---|---|---|---|
| 600 | g | Beef, steak, roasted (3× 200 g) | ISK180.00 | Tesco Bio |
| 600 | g | Chicken breast, roasted (4× 150 g) | ISK199.30 | Tesco |
| 650 | g | Salmon, can (5× 130 g) | ISK300.00 | Nekton |
| 130 | g | Tuna, canned in water (1× 130 g) | ISK70.00 | Tesco |
| 120 | g | Cod liver, smoked (1× 120 g) | ISK40.00 | Tesco |
| 1400 | g | Greens: steamed broccoli (7× 200 g) | ISK120.00 | Tesco |
| 1400 | g | Greens: spinach, raw (7× 200 g) | ISK224.00 | Tesco |
| 2100 | g | Greens: pak-choi, raw (7× 300 g) | ISK31.50 | Tesco |
| 100 | g | Almonds, natural (100 g) | ISK60.00 | Rozmaryna |
| 150 | g | Seeds, flaxseed (1× 150 g) | ISK18.86 | Rozmaryna |
| 200 | g | Avocado, raw (2× 100 g) | ISK20.00 | Tesco |
| 650 | g | Egg, whole, fried (7× 2 eggs) | ISK117.75 | Tesco Bio |
| 42 | ml | Ghee (3× 1 tbsp) | ISK23.48 | Rozmaryna |
| 98 | ml | Extra virgin olive oil (7× 1 tbsp) | ISK20.97 | Tesco |
| 126 | ml | Tamari Soy Sauce (7× 1 tbsp) | ISK175.56 | Tesco |
| 210 | ml | Vinegar, apple cider (7× 2 tbsp) | ISK16.38 | Tesco |
| 6 | g | Spices, salt KCl (1 tsp) | ISK0.59 | Fichema |
| 6 | g | Spices, salt, table (1 tsp) | ISK0.44 | Rozmaryna |
| 15 | g | Spices, pepper, black (1/2 pack) | ISK4.00 | Tesco |
| 1400 | ml | Coffee, instant (7× 200 ml) | ISK60.00 | Costa |
| 3500 | ml | Coffee, brewed (14× 250 ml) | ISK700.00 | Costa |
| 3500 | g | Water, tap, drinking (7× 500 ml) | ISK0.00 | Generic |
| 7000 | ml | Water, MAGNESIA (14× 500 ml) | ISK70.00 | Tesco |
| 1400 | ml | Water, VINCENTKA (2× 700 ml) | ISK60.00 | Rozmaryna |
Amounts for: Total Daily Cost: | ISK2512.84 | Add Ingredients to Amazon Cart | ||
Note:
It is a weekly plan, which means it's food for seven days. Your nutrient profile won't fit unless you multiply all the numbers by seven. I find very hard to put DRI into one ketoday only. Most of macro- and micronutrients is distributed shapely in between the days, which are basically the same {steak + salad + fish}. On weekend, there is some fish variety and added avocado. Please also note that the prices are rather estimated and for my use only and the ingredients are not proper linked to Amazon (well, obviously). I'm new to this, first "blend". It's still kinda under construction. Sorry for the day/week mess!
Daily estimated: 1300 kcal, net carbs 17 g, protein 108 g, fat 82 g
About the meal plan:
This hardcore keto, paleoish, IF, simple diet plan was designated for quick weight loss in ketosis, all important vitamins and minerals being covered withou supplements. There's a skyhigh excess of Vitamin A (being it mostly beta-carotene from spinach and pak-choi, not retinol) and some deficit in Mo (47%) and Cr (82%). I wish I could add more K, Ca, Biotin and B1 (without excessing Niacin, Folate and macros), but I think it's about fine, generally. The DRI comes from/for a regular european ketard, somewhat active and otherwise healthy. Drinking 2.5 l of water daily, incl. coffee, tea and heavy mineralised water (Magnesia, Vincentka).
{lunch}
chicken breast OR beef w/ butter
{salad}
steamed broccoli | raw spinach | almonds | flaxeeds
w/ olive oil | tamari | vinegar | salt | pepper
{dinner}
fried eggs | pak-choi
salmon
OR smoked cod liver w/ avocado
OR tuna w/ avocado
{notes}
Normally, I'm using pak-choi cabbage as a "bread", for spreading the fish on. Usually I'm leaving cod liver for saturday and tuna for sunday, along with avocado, half and half. Mornings, tho.
{alternatives}
Eggs for snack or breakfast | hard-boiling, poaching, scrambling | broccoli w. eggs for breakfast | almonds for snack | pak-choi for salad | fish for lunch, steak for dinner | fresh or grilled salmon instead of canned (subject to reading label) | flaxseeds to grind | portions able to reshuffle/regroup.
Resources:
Keto calculator: http://keto-calculator.ankerl.com
Keto FAQ: http://reddit.com/r/keto/wiki/faq
IF calculator: http://1percentedge.com/ifcalc
Supplements: http://examine.com
Nutrition data: http://nutritiondata.self.com
WHF: http://whfoods.com
Further reading: