{week} keto, paleo, full DRI, net carbs < 20 g, 1300 kcal/day Weight LossKetogenicTasty!

by apacka
Last updated January 26, 2015 Copy
AmountIngredientISK / daySource
600gBeef, steak, roasted (3× 200 g)ISK180.00Tesco Bio
600gChicken breast, roasted (4× 150 g)ISK199.30Tesco
650gSalmon, can (5× 130 g)ISK300.00Nekton
130gTuna, canned in water (1× 130 g)ISK70.00Tesco
120gCod liver, smoked (1× 120 g)ISK40.00Tesco
1400gGreens: steamed broccoli (7× 200 g)ISK120.00Tesco
1400gGreens: spinach, raw (7× 200 g)ISK224.00Tesco
2100gGreens: pak-choi, raw (7× 300 g)ISK31.50Tesco
100gAlmonds, natural (100 g)ISK60.00Rozmaryna
150gSeeds, flaxseed (1× 150 g)ISK18.86Rozmaryna
200gAvocado, raw (2× 100 g)ISK20.00Tesco
650gEgg, whole, fried (7× 2 eggs)ISK117.75Tesco Bio
42mlGhee (3× 1 tbsp)ISK23.48Rozmaryna
98mlExtra virgin olive oil (7× 1 tbsp)ISK20.97Tesco
126mlTamari Soy Sauce (7× 1 tbsp)ISK175.56Tesco
210mlVinegar, apple cider (7× 2 tbsp)ISK16.38Tesco
6gSpices, salt KCl (1 tsp)ISK0.59Fichema
6gSpices, salt, table (1 tsp)ISK0.44Rozmaryna
15gSpices, pepper, black (1/2 pack)ISK4.00Tesco
1400mlCoffee, instant (7× 200 ml)ISK60.00Costa
3500mlCoffee, brewed (14× 250 ml)ISK700.00Costa
3500gWater, tap, drinking (7× 500 ml)ISK0.00Generic
7000mlWater, MAGNESIA (14× 500 ml)ISK70.00Tesco
1400mlWater, VINCENTKA (2× 700 ml)ISK60.00Rozmaryna
Amounts for:
Total Daily Cost:
ISK2512.84Add 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

MFP: http://myfitnesspal.com

Further reading:

http://josepharcita.blogspot.cz

http://eatingacademy.com

http://highsteaks.com

http://lowcarbediem.com

Nutrition Facts

Amount Per Day
13% Carb, 32% Protein, 55% Fat
Calories9099
% Daily Values*
Total Carbohydrate309g
95%
Dietary Fiber 191g
154%
Protein756g
102%
Total Fat573g
74%
Saturated Fat124g
Monounsaturated Fat258g
Polyunsaturated Fat143g
102%
Omega-3 Fatty Acids57g
54%
Omega-6 Fatty Acids60g
Cholesterol4721mg
Calcium
101%
Vitamin A
1152%
Chloride
150%
Vitamin B6
212%
Chromium
82%
Vitamin B12
428%
Copper
167%
Vitamin C
361%
Iodine
118%
Vitamin D
211%
Iron
139%
Vitamin E
130%
Magnesium
158%
Vitamin K
1176%
Manganese
209%
Thiamin
101%
Molybdenum
47%
Riboflavin
175%
Phosphorus
221%
Niacin
207%
Potassium
101%
Folate
247%
Selenium
276%
Pantothenic Acid
122%
Sodium
171%
Biotin
112%
Sulfur
Choline
133%
Zinc
124%
 
* Percent Daily Values are based on "{week} keto 1300 kcal/day, full DRI, net carbs < 20 g". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
Beef, steak, roasted (3× 200 g)
600
gPasteTesco Bio400
ISK120.00
ISK180.00
18940.0164.22
2
Chicken breast, roasted (4× 150 g)
600
gPasteTesco569
ISK189.00
ISK199.30
19900.0186.00
3
Salmon, can (5× 130 g)
650
gPasteNekton130
ISK60.00
ISK300.00
08810.097.50
4
Tuna, canned in water (1× 130 g)
130
gPasteTesco130
ISK70.00
ISK70.00
11550.035.88
5
Cod liver, smoked (1× 120 g)
120
gPasteTesco120
ISK40.00
ISK40.00
17331.26.12
6
Greens: steamed broccoli (7× 200 g)
1400
gPasteTesco350
ISK30.00
ISK120.00
0490100.533.29
7
Greens: spinach, raw (7× 200 g)
1400
gPasteTesco250
ISK40.00
ISK224.00
032250.840.04
8
Greens: pak-choi, raw (7× 300 g)
2100
gPasteTesco1000
ISK15.00
ISK31.50
027345.831.50
9
Almonds, natural (100 g)
100
gPasteRozmaryna100
ISK60.00
ISK60.00
157921.621.15
10
Seeds, flaxseed (1× 150 g)
150
gPasteRozmaryna350
ISK44.00
ISK18.86
280143.327.43
11
Avocado, raw (2× 100 g)
200
gPasteTesco200
ISK20.00
ISK20.00
132017.14.00
12
Egg, whole, fried (7× 2 eggs)
650
gPasteTesco Bio276
ISK50.00
ISK117.75
012745.488.47
13
Ghee (3× 1 tbsp)
42
mlPasteRozmaryna220
ISK123.00
ISK23.48
53010.00.36
14
Extra virgin olive oil (7× 1 tbsp)
98
mlLiquidTesco1000
ISK214.00
ISK20.97
108660.00.00
15
Tamari Soy Sauce (7× 1 tbsp)
126
mlLiquidTesco150
ISK209.00
ISK175.56
1767.013.24
16
Vinegar, apple cider (7× 2 tbsp)
210
mlLiquidTesco500
ISK39.00
ISK16.38
2442.00.00
17
Spices, salt KCl (1 tsp)
6
gPowderFichema1000
ISK99.00
ISK0.59
16700.00.00
18
Spices, salt, table (1 tsp)
6
gPowderRozmaryna500
ISK37.00
ISK0.44
8300.00.00
19
Spices, pepper, black (1/2 pack)
15
gPowderTesco30
ISK8.00
ISK4.00
2389.61.56
20
Coffee, instant (7× 200 ml)
1400
mlLiquidCosta2800
ISK120.00
ISK60.00
2284.81.40
21
Coffee, brewed (14× 250 ml)
3500
mlLiquidCosta300
ISK60.00
ISK700.00
0350.04.20
22
Water, tap, drinking (7× 500 ml)
3500
gLiquidGeneric1000ISK0.00ISK0.00000.00.00
23
Water, MAGNESIA (14× 500 ml)
7000
mlLiquidTesco1500
ISK15.00
ISK70.00
000.00.00
24
Water, VINCENTKA (2× 700 ml)
1400
mlLiquidRozmaryna700
ISK30.00
ISK60.00
100.00.00
Total
ISK1692.00
ISK2512.84
9099309.0756.36
Target
91000.0490.00
% Reached
100%154%
Safe Maximum
0350.0800.00
% Max Reached
N/A95%
Nutrient Profile: {week} keto 1300 kcal/day, full DRI, net carbs < 20 gChange
MacroTargetRecipeMax%
Calories (kcal)91009099100%
Carbohydrates (g)0309350
Protein (g)490756.36800154%
Total Fat (g)560573.151000102%
Saturated Fat (g)168123.7730074%
Monounsaturated Fat (g)224258.11400115%
Polyunsaturated Fat (g)168143.4930085%
Omega-3 Fatty Acids (g)5657.4100102%
Omega-6 Fatty Acids (g)11260.4420054%
Total Fiber (g)200190.795%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)04721.1
VitaminsTargetRecipeMax%
Vitamin A (IU)21000241950700001152%
Vitamin B6 (mg)9.820.8175212%
Vitamin B12 (ug)17.575428%
Vitamin C (mg)630227314000361%
Vitamin D (IU)4200887228000211%
Vitamin E (IU)116150777130%
Vitamin K (ug)84098791176%
Thiamin (mg)8.48.447101%
Riboflavin (mg)9.817.178175%
Niacin (mg)112232.389245207%
Folate (ug)280069177000247%
Pantothenic Acid (mg)4251.155122%
Biotin (ug)210236112%
Choline (mg)38505120.79524500133%
MineralsTargetRecipeMax%
Calcium (g)77.0817.5101%
Chloride (g)16.124.11725.2150%
Chromium (ug)24520182%
Copper (mg)711.68370167%
Iodine (ug)105012427700118%
Iron (mg)98136.591315139%
Magnesium (mg)30004748.3158%
Manganese (mg)16.133.62377209%
Molybdenum (ug)3501641400047%
Phosphorus (g)4.910.83928221%
Potassium (g)32.933.243101%
Selenium (ug)38510632800276%
Sodium (g)1423.937171%
Sulfur (g)022.05
Zinc (mg)7086.9074280124%

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