Plan for Day #1

1at day is always hard because we try to minimize our fat consumption thus some meals will be grilled and boiled

This plan is for a 70kg individual.. you have to decrease or increase items to match your keto daily calories depending on your weight ( we discussed this HERE )

Breakfast:

-6 egg whites boiled ( 120 calories)

-4 slices of roasted turkey or roasted beaf ( 80 calories)

-protein shake 1 scope (120 calories) (can be replaced with extra 4 turkey slices or a 1 chicken breast)

-Multivitamin pills

1st snack (2-3 hours after breakfast):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Lunch:

-two grilled chicken breasts (240 calories ) + 1 cup of shredded lettuce with 1 tbsp of mayo (100 calories) (the chicken can be replaced with the same size of fish fillet or a beef chunk or shrimps)

2nd snack (2-3 hours after lunch ):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Dinner:

- 1 can of tuna in water no salt added (220 calories) + 1 tbsp of olive oil ( 114calories )+ 1 cup of shredded lettuce

Total = 1406 calories with around 70% of protein and 25% fats

Try to drink 2 liters of water at least and 9e7a o 3afya :D