Week One Weigh-In, Keto Meals & 2 Sample Low Carb Food Diaries


 

We’re a full week into the Winter Low Carb Challenge and it’s time for the Week One Weigh-In today!

Keto SnacksYou can weigh in at the Week One Weigh-In in our private Facebook group, or leave a comment here on this post with your total number of pounds lost since we started on October 29th.

It’s never too late to join in! You can join us today if you haven’t already. New people join in every single day. πŸ˜‰

The challenge is FREE, just go to: 90DayLowCarbChallenge.com to get details & sign up.

The weekly weigh-ins are just for accountability, of course… The lifestyle change is the REAL goal! ❤

You may notice great weight loss the first week or you may start off slow. You’ll discover there are many “holds” and fluctuations and even temporary gains on the scale as part of a VERY normal weight loss trend…

Just power through those!

Focus on feeling GREAT knowing you are eating healthy & getting in shape. Those are BIG achievements to celebrate. 💪🥦

To give you ideas & examples I’ll share my low carb food diaries and MyFitnessPal logs with you as we go, plus recipes & motivation to help you stay on track.

If you have any questions about the Low Carb Challenge, what you’re experiencing, certain low carb foods, etc – just leave a comment and ask! πŸ˜‰

Below are some of my low carb meals and two MyFitnessPal food diaries so you can see a real life example of how I logged those meals – and how the macros worked out…

My Low Carb Meals on Wednesday

Lately I’ve been starting my day with a Keto Coffee Shake which is just a chocolate or vanilla Keto Shake Mix mixed with hot coffee instead of water.

These are Ketologie shakes with great LCHF macros. Our coupon code there is LowCarbTraveler for a discount.

BPC Keto Shake Mix Tumbler

It’s a great way to start the day with collagen, coconut oil & a super tasty coffee – and it really holds me over for awhile. πŸ˜‰

For lunch I made bacon and fried eggs.

I had 6 slices of bacon and 3 fried eggs:

Simple Keto Breakfast - Low Carb Food Diaries

I actually cooked the whole pack of bacon and five fried eggs at lunch, so for dinner I made a Grilled Bacon Egg & Cheese Sandwich on Keto Waffles from Know Foods.

That’s my version of meal prep, lol. πŸ˜‰

Gluten Free Waffle Keto Sandwich - Bacon Egg and Cheese

I have a coupon code for the Know Waffles – use LYNN for 15% off.

Here’s how I logged those meals…

Wednesday’s MyFitnessPal Food Diary

MyFitnessPal LCHF Food Diary with Keto Macros and Net Carbs

2135 Calories
15 Net Carbs
Protein: 120 grams
74% Fat, 23% Protein

How To Get Net Carbs In MyFitnessPal (Free)

You’ll notice that Protein is only 23% of my total daily calories, yet I had 120 grams of protein. The recommended daily amount of protein for women is 46 grams a day. So while I’m eating “high fat” I’m also getting *plenty* of protein.

This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explannation & illustration of proper macro ratios:

Keto Macros & Tracking Made Simple

 

My Low Carb Meals on Thursday

My low carb breakfast was some ridiculous cross between pie and cereal. πŸ™‚

I basically just combined three “snacks” I could grab and put together for a delicious “meal” real quick because I was short on time:

Keto Cookie Fat Bomb Dessert

It’s two Peanut Butter NUI Keto Cookies crumbled up with Philadelphia brand cream cheese drizzled with Macadamia Pecan & Sea Salt from an FBOMB nut butter packet:

LCHF Keto Snack Combos

Later I was craving something green, but as you can tell from my breakfast (lol) I had very few groceries in the house. I did have a bag of steamable frozen broccoli and some eggs & cheese, so…

Keto Meals - Sample Low Carb Food Diaries

That may look crazy, but it was actually delicious! πŸ™‚

I didn’t get hungry again until later in the evening, so I had a Keto Shake to end the day. Those are great. The vanilla is only 1 net carb and the chocolate is ZERO net carbs.

Morning Keto Shake - Low Carb On The Go

Here’s how I logged those meals…

Thursday’s MyFitnessPal Food Diary

MyFitnessPal LCHF Food Diary with Keto Macros and Net Carbs

1883 Calories
16 Net Carbs
Protein: 79 grams
79% Fat, 17% Protein

 

My food choices are not always perfect, and a lot of times they’re based on convenience when I have a super busy schedule. Or when I’m traveling, like this past weekend.

Still, I hope that proves helpful as far as ideas and how to log your meals – and the macros you’re shooting for when tracking the foods you eat.

How are things going with you?

Don’t forget to weigh in today…

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

 



Netrition – The Internet’s Premier Nutrition Superstore!


Low Carb Snack Box

 

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
This entry was posted in Low Carb Daily Journals. Bookmark the permalink.

 

11 Responses to Week One Weigh-In, Keto Meals & 2 Sample Low Carb Food Diaries

  1. Linz says:

    Week 1 weigh in October 29: 247
    Week 2 weigh in November 5: 242

  2. Janet Hansen says:

    Hi Lynn,
    This is my first day of the challenge! Im super pumped to begin this journey after listening to the classes, you are very real and inspirational! Im through eating for the day, and feel very proud of my day and logging. I finished with 21%net carbs and 70.6% in my Fats. Now I know we are not to look at the calories, but mine were only 1006 cal. seems low, but I guess ill figure this out. Im liking your calorie intake better on your food logs:)
    I got on the scale this morning and weigh my heaviest EVER at 165.2 πŸ™ I did tell my scale, not today, Ive got this:) one day at a time!

    • Lynn Terry says:

      Welcome Janet and thank you! πŸ™‚ You’ll be SO glad you did this for yourself. I’m so glad you had a great first day. Kudos for taking control of your health & goals!!

      Yes under 1200 calories is way low, but you may have very little appetite? I eat when I’m hungry and don’t when I’m not, but don’t watch calories.

      Let me know if you have any questions along the way. I look forward to watching your progress!

  3. Sandy says:

    one week in down 5 pounds. Thanks for the encouragement.
    Question, I have tried multiple time to install the MFP net carb hack with Firefox and I get redirected to a page of typing with nothing to direct installation. Can you help?
    Thanks

    • Lynn Terry says:

      Hi Sandy πŸ™‚ Kudos on your great results!!

      For the net carb plugin, go to your Firefox Addons (put this in your browser address bar: “about:addons” – without quotes). You should see Greasemonkey there. That’s the name of the addon/plugin. Make sure it’s enabled.

      Let me know if that works. πŸ˜‰

  4. Emo says:

    Wow, no one could call you a cook or chef, that’s for sure!!!! Disgusting!

    • Lynn Terry says:

      That is true! πŸ™‚ But I still manage to feed myself, eat delicious healthy foods, have gotten myself down to a healthy weight and improved my overall health dramatically. And *I’m* content with my meal choices, even when it IS eggs, butter, cheese & broccoli … or whatever I happen to be able to find and put together for a quick healthy meal. Especially when I’m tight on finances some weeks and that’s all there is in the house. I’m pretty happy with my choices, which is all that really matters.

      I’ve never claimed to be a cook or a chef. Quite the opposite actually! I’ve always been very open about my super simple approach to my keto lifestyle. But I can claim to be kind and considerate, no matter the circumstances. πŸ™‚

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