4-Day Keto Food Diary with LCHF Macros


 

Keto SnacksIn my last food diary post I gave you 8 full days of low carb meals and myfitnesspal diaries.

At that point I had lost 2.4 pounds in around 10 days, which for me is a good rate of weight loss.

I’ll weigh in again Monday morning with our Summer Low Carb Challenge.

I’ll give you an update on my new Blood Glucose & Ketone Meter as well, because I got that set up this weekend and will start doing some strategic keto tests this week. 😉

In the meantime, here’s what I’ve been eating for the last few days…

My Low Carb Meals on Tuesday

On Tuesday morning I tried two of the brand new NUSH foods low carb organic cakes I told you about in my last post, each warmed up and topped with a pat of butter.

Those were delicious!

Keto Breakfast Ideas - Low Carb Snack Cakes

For “lunch” I was simply snacking at my desk throughout the workday, starting with some raw pecan halves and colby jack cheese I sliced off the block:

Healthy Low Carb Snacking - Whole Food Keto Snacks

Then I found this “bacon snack” I got in a recent Keto Krate box, and ate that too – which was better than I expected for some reason.

It wasn’t as crisp as I like my bacon, but tasted pretty much freshly cooked – other than the fact that it wasn’t hot.

Pederson's Farms Nitrate Free Keto Friendly Bacon Snack for Low Carb On-the-Go

If you read my last food diary you’ll recall I accidentally had a package of baby kale – instead of baby spinach. Oops! 😛

I decided to use that up so I plucked the stems off of the kale and tossed it in the skillet with some cauliflower rice, butter and Pili Nuts – which are a buttery soft zero carb nut.

Keto Dinner Ideas

Then I seared some shrimp in a little butter to top off the veggies, which made for a fabulous meal!

It was VERY filling with the extra amount of big buttery-soft crunch of Pili Nuts added in. Aaron and I neither one could finish our plates, which is unusual. 😉

Keto Pili Nut Recipes - Whole Food Low Carb Meals

Pili Nuts are great for snacking, but I really prefer to cook with them!

Our coupon code is LOWCARBTRAVELER.

See this delicious Cinnamon Spice Keto Muffin Recipe I made with them recently. 🙂

Anyway, here’s how my macros worked out for the day…

Tuesday’s MyFitnessPal Food Diary

MyFitnessPal LCHF Food Diary with Keto Macros and Net Carbs

1621 Calories
16 Net Carbs
Protein: 49 grams
84% Fat, 12% Protein

My Low Carb Meals on Wednesday

I made bacon on Wednesday morning to go along with my usual cheesy eggs. 🙂

Simple Keto Breakfast: Bacon and Eggs with Cheese

That was a late breakfast ^ then I went out for an early dinner.

That turned out to be a WIN because Logan’s Roadhouse has great prices from 3-6pm so I picked the Logan’s Wood Grilled Chicken with two sides off that menu for only $8.99.

Logan's Roadhouse Low Carb Menu Options - Keto Restaurant Meals

For one of my sides I had a side caesar salad with no croutons – and I literally CLEANED that plate. 🙂

Low Carb Restaurant Sides

When I ordered the Wood Grilled Chicken I had them add cheddar and bacon on top, in addition to the Peppercorn Parmesan cream sauce that comes on it – which I did look up online first. It’s very low carb. 😉

My other side was steamed broccoli – which made for a fabulous meal!

Low Carb Logan's Roadhouse - Keto Restaurant Dinner

After dinner Aaron and I went out for an iced coffee as a treat.

The most important thing with their iced teas & coffee is that you ask for NO CLASSIC SYRUP and make sure it says that on your drink tag.

Classic Syrup is just sugar water, as some of their drinks are served “lightly sweetened” adding a full 30 grams of sugar/carbs even if you order it black.

Keto Friendly Starbucks Order - Sugar Free Coffee with No Classic Syrup

I ordered my iced coffee with Heavy Whipping Cream, sugar free vanilla and sugar free cinnamon dolce – with no classic syrup of course. I also asked for half the HWC in mine.

We determined they usually add about half a cup of HWC to a Venti iced coffee, so I counted 1/4 cup (half that) which comes to 4 TBSP. HWC is .4 carbs per TBSP making my coffee 1.6 carbs – which I logged in my diary below under “snacks.”

I only ate half of my main course at dinner and brought the rest home as leftovers, so later that night I ate a Keto Brownie as a quick snack when I got hungry again.

Keto Brownie

Those are delicious!

I prefer the Keto Blondies but I was in the mood for straight chocolate that night. 😉

Here’s how my numbers worked out for the day…

Wednesday’s MyFitnessPal Food Diary

MyFitnessPal LCHF Food Diary with Keto Macros and Net Carbs

1491 Calories
16 Net Carbs
Protein: 77 grams
74% Fat, 21% Protein

My Low Carb Meals on Thursday

Thursday I had to get straight to work – do not pass go, do not collect $200, just get straight to my desk and dig into work – and meet some deadlines!

I grabbed one of the original Keto Brownie Bars to kick off my day.

They don’t make these anymore, but I have a box left that I am rationing out – knowing when they’re gone, they’re GONE. 😛

Keto Brownie - Original Bars

I like those because they don’t have any sugar alcohol. 😉

When I got hungry again, I found some leftover bacon (a single people problem!) and sliced some sharp white cheddar off the block – and literally ate that at my desk straight out of the foil the bacon was wrapped in -lol.

Lazy Low Carb - Quick and Keto

I mentioned I had half my chicken and some of my broccoli leftover from dinner at Logan’s the night before. Aaron had some “naked wings” (just skin-on chicken wings with no sauce) too… and they BOTH ended up in my fridge!

Low Carb Lifestyle

So of course I turned that into dinner. 🙂

I just mixed up my chicken & veggies & cheese and heated the wings up in oven, which made for a great meal!

Low Carb Leftovers - Lazy Keto Meals

I was up late that night and got hungry again, so I had a pack of two NUI Peanut Butter Keto Cookies with a TBSP of Peanut Butter Chocolate Chip Almond Butter on top.

I’m addicted to the Legendary Foods flavored almond butters! Our coupon code there is LOWCARBTRAVELER for a discount.

Low Carb Treats - Keto Cookie with Almond Butter

The NUI Cookies are not my favorite, but Aaron LOVES them. I only really like the Peanut Butter flavor, and even that has more aftertaste than I like.

Our coupon code for NUI cookies is: LOWCARBTRAVELER for a discount.

Aaron likes all the flavors – apparently, because he raids my NUI stash every time he comes over, lol.

Here’s how I logged those meals & how my macros worked out for the day…

Thursday’s MyFitnessPal Food Diary

MyFitnessPal LCHF Food Diary with Keto Macros and Net Carbs

1889 Calories
18 Net Carbs
Protein: 86 grams
77% Fat, 19% Protein

My Low Carb Meals on Friday

Friday is the day I had the big NUSH Cakes Taste-Test Brunch with Aaron. I’m on their R&D Taste Panel so I had him help me try all six of the new flavors.

I served those delicious cakes with strawberries, blueberries, raspberries & cream cheese. It took me two meals to eat all of that though. 😉

Keto Friendly Low Carb Breakfast Ideas

Later I just had 3 eggs scrambled in butter with colby jack cheese:

Cheesy Eggs

And for my sweet tooth later that night… 🙂

ONE tbsp of the Peanut Butter Chocolate Chip Almond Butter and a 30 gram serving of raw pecans. Just a quick snack because I was working late and got hungry again.

I didn’t have cream cheese with it, but I did NOT take a picture of that snack (oops!) – so this is an older picture where I ate that yummy nut butter before:

Low Carb Flavored Nut Butters

(Working late meaning it was like a 22 hour day – with a nap in between!)

Here’s how I logged those meals…

Friday’s MyFitnessPal Food Diary

MyFitnessPal LCHF Food Diary with Keto Macros and Net Carbs

1712 Calories
22 Net Carbs
Protein: 59 grams
80% Fat, 14% Protein

How To Get Net Carbs In MyFitnessPal (Free)

LCHF Keto Macro Tracking Made Simple

 

I haven’t been hiking again since my adventurous Cable Trail Climb but Slim and I did get out for a little afternoon river wading one afternoon. 🙂

LowCarbTraveler - Keto Life with Lynn Terry

 

Other than that, I’ve been doing simple floor exercises and strength training at home every day – and the last two days I increased the number of reps on each of the three exercises I’m doing.

I need to find the right name for them because I’m calling them “butt kicks” and “hip lifts” but I know they have a proper name, lol. Those plus Tricep Dips have been my daily routine since I committed to exercising daily again.

I’m focusing on toning up my butt, core and arms at the moment. But I would really love to get back out hiking twice a week like I used to for the endurance and strength building. It’s just been tough with my work schedule lately so I’m going to have to MAKE time. 😉

Anyway, that’s an update from me on meals & workouts…

As you can see my macros are on point at around 20 net carbs max and 70% fat minimum consistently every day.

I’ll weigh in on Monday along with everyone else in the Low Carb Challenge, and also catch you up on the glucose & ketone testing I’m doing – and what my plans are with that going forward.

How are things going for you this week?

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. I got us a 15% discount on the Keto Mojo Blood Glucose & Ketone Meter. The discount is coded into that link, so you’ll get 15% off on the site automatically. 🙂

It’s already the most affordable and most accurate ketone/glucose testing kit available for the keto community, so another 15% off is a sweet deal!

Blood Glucose and Ketone Testing Meter

 

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Low Carb Snack Box

 

Free Ketogenic Diet Cookbook

About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
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9 Responses to 4-Day Keto Food Diary with LCHF Macros

  1. Beth Loyd says:

    You might have mentioned this before and I just didn’t catch it. On the Nushi cakes and the Nui cookies I noticed that you didn’t subtract your fiber to get net carbs. Could I ask why? Thanks and I’m so happy that you are doing better.

    • Lynn Terry says:

      Hi Beth 🙂

      I’m glad you asked because I should have mentioned that. Sometimes MFP is fickle and doesn’t calculate it right under the meal area – but if you’ll notice it DID calculate the net carbs correctly at the bottom of the diary.

      It does that sometimes when I manually enter a new food. I entered it with the Total Carbs being the total carbs minus sweetener (erythritol or whatever) and then added the correct fiber in – so it takes the sugar free sweetener out of the total carbs.

  2. Patricia L says:

    Glute bridges and donkey kicks maybe?

    • Lynn Terry says:

      YES! I just googled both of those and you are correct – those are the right names for the floor exercises I’m doing along with my Tricep Dips. 🙂 Thank you!! lol

      • Patricia L says:

        Lol I was guessing because I have been doing them also and I was describing them the same way to people until I looked it up.

        Once I felt they were too easy I started holding a light weight with knee while doing the donkey kicks… even a 2-3 lb weight makes you burn, a good burn!

  3. Brenda Raines says:

    Lynn, I’m so proud of you with your dedication to lose the weigh. I have a question about this Aaron you talk about. Is this a boyfriend or a family member? Just was curious.

    I love following you and seeing your meal plans.

    Thanks,

    Brenda Raines

    • Lynn Terry says:

      Hi Brenda 🙂 Thank you!

      Aaron and I have been dating since a year ago April (Spring 2017). We met in a local hiking group in November 2016 – so almost two years ago, but didn’t start seeing each other seriously until the following April.

      He also ate gluten free / sugar free / low carb when we met, so pretty much “keto” which has been fun – because it means we’re very Food Compatible. 🙂 lol

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