Keto Calculator

There are a ton of keto calculators out on the web. Every one I used gave me basically the same thing:

Total Calories: 1660 – 1700 calories

Carbs: 20g

Protein: 131g

Fat: 126g

Even though this one has a lot of ads I like this one because you can set how many meals you eat each day, how often you exercise, etc.

Just make sure to set your plan to Ketogenic (Atkins) at the bottom:

http://iifym.com/iifym-calculator/

Advertisements

Meal Plan: Week 1

This is basically what I ate for the entire week this week.

Breakfast: I switch between keto pancakes and scrambled eggs with sour cream and cheese for breakfast.

Morning Snack: I almost always start getting hungry around 10 am so I have 3 pieces of string cheese.

Lunch: This is the 4th day in a row I have brought my tuna salad recipe to lunch with me – kind of surprised I am not sick of this yet 🙂

Afternoon Snack: Today I wasn’t really hungry for a snack. If I am hungry I have a 1/2 avocado.

Dinner: For dinner I try to get a different meat group – Monday is chicken, Tuesday is Mexican, Wednesday is pork, Thursday is chicken again, Friday is seafood. Saturday and Sunday are open to whatever I feel like making that day or whatever I have thawed out. Today I didn’t feel like cooking so I made some super simple keto pancakes. My family doesn’t eat keto so I made them some tuna helper – yuck!

Dessert: Lately I have been eating sugar-free jello with about 3 -4 tbsp whipped cream for dessert.

I am surprised my macros were almost right on target! What is also pretty crazy is that my calories are still within my 1600 range – and I ate bacon for breakfast! Before keto I would have felt like I was starving on 1600 calories. Eating meat and fat keeps me full all day long – I actually feel like I am eating too much! This doesn’t even feel like a diet! KETO ROCKS!

Click on the picture below to enlarge.

06252015

MyFitnessPal and Keto

MFP1-660x330

I have been using MyFitnessPal for years. I love that it is easy to use, they have mobile apps and a food scanner, and a new feature allows you to build a recipe from a website. Plus……IT’S FREE!

One thing I was struggling with was how to track my net carbs – I was doing it manually for months until I stumbled upon this blog: http://cavemanketo.com/

Here, Caveman goes through all of the steps to configure your web browser to automatically calculate net carbs for you! What a life saver!

—— Best parts of site below: http://cavemanketo.com/configuring-mfp/ —————-

  • Set your macros properly:
    • My Home -> Goals -> Change Goals
    • Select Custom and hit continue
    • Set the Macros for keto. AKA Carbs to 5%, Protein to 35% and Fat to 65%
    • Set the total calories relative to your total burn.  Their estimate is decent but you can see below that it lists my BMR at 2620 and I have set my goal to 2000, so this is 620 deficit per day x 7 days = 4340 Calories. A pound is 3500 Calories so I have set myself up to burn 1.24 pounds a week.  You can adjust yours up or down according to preference.
  • Add fiber as a tracking column:
    • Food -> Settings
    • Under Nutrients tracked, add Fiber.  You should have listed at minimum Carbs, Fiber, Fat and Protein.  These are the most important to keto.  Personally, I also track Potassium but you can add whatever you want as the last one.
  • Add Net Carbs to MFP

The last thing you need to create a perfect keto MFP setup is a special script that adds net carbs to the measurement statistics:

  • Go to this link: https://github.com/Surye/mfp-keto-userscript
  • Install the script.  Note, because of the way Firefox and Chrome now work you’ll have to install greasemonkey (firefox) or tampermonkey (chrome) and then the script.  This is described in the link above.
  • Once the script is installed, and assuming you added the columns added above, you will have three additions to your MFP:
    • Net Carbs Column
    • Carb / Fat / Protein percentages for each meal / total
    • Pie chart showing percentage of calories for Carb / Fat / Protein

Keto Pancakes

This is by far my favorite pancake recipe. It is super simple to make, has only 4 ingredients and completely satisfies my need for pancakes. I have eaten this for dinner a few times and then went to the gym – I was surprised at how awesome I felt while I was working out!

Thank you www.ibreatheimhungry.com for posting such AWESOME recipes!

Original recipe here: http://www.ibreatheimhungry.com/2012/01/cream-cheese-pancakes.html

crmchspancake7smallwmsmall

Cream Cheese Pancakes

Yield: 3  pancakes

Serving Size: 3 pancakes

Ingredients

  • 2 oz cream cheese
  • 2 eggs
  • 1 packet stevia (or any) sweetener (optional)
  • 1/2 teaspoon cinnamon

Instructions

  • Melt the cream cheese in the microwave for about 25 seconds. In the same bowl, mix 2 eggs and 1/2 tsp cinnamon – mix well.  Pour 1/3 of the batter into a hot pan greased with butter or pam spray. Cook for 2 minutes until golden, flip and cook 1 minute on the other side. Repeat with the rest of the batter. Serve with sugar free syrup (or any syrup of your choice) and butter.

Notes

Approx nutrition info per batch: 565 calories, 30g fat, 6g net carbs, 17g protein

Keto Tuna Salad

I was looking for something yummy to bring with me for lunch today at work. It had to be high protein and low carb, easily fit in my little lunch bag, keep me full for a while, and still taste really good. I get tired of foods pretty quickly – tuna salad is one of those foods that I can only have for a few days and then I need to move on to something else. I set out to find a new tuna salad recipe that I could really enjoy rather than mixing some mayo in a bowl with tuna, salt, and pepper – blah. I found a recipe that I thought was pretty darn good. Hope you like it as much as I do!

Recipe courtesy of Food Network Kitchen

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/tuna-salad-recipe.html?oc=linkback

FNK_Tuna-Salad_s4x3.jpg.rend.sni12col.landscape

Servings: 2

Ingredients
Two 6-ounce cans white meat tuna packed in water, drained
2 tablespoons minced celery
2 tablespoons minced white onion
1/2 teaspoon dry parsley flakes
1/3 cup prepared mayonnaise (full fat)
1 tablespoon whole-grain mustard
1/8 tsp black pepper
1/8 tsp lemon juice (optional)

Directions:
In a small mixing bowl break up the tuna with a fork. Toss with the celery, onion, and parsley. Add the mayonnaise, mustard and season with pepper, to taste. Stir to combine. Add lemon juice, to taste, if using.

Nutrition:

  • Calories per serving: 317
  • Net Carbs: 3g, Total Carbs: 4g
  • Protein: 11g