My scales seem to be STUCK this week but I just keep powering through with my keto macros and daily workouts.
I’m doing a really simple home workout, but I’m doing it consistently. It’s 10 squat lunges, 20 tricep dips, 20 donkey kicks and 20 glute bridges.
I’m FEELING that too, but I’m going to be adding in more body weight and toning exercises as I can.
I didn’t have much of an appetite Sunday and Monday so my calories are way lower than usual, but still no movement on the scale.
Like I said, I just keep on keeping on. The scales will move again when they’re ready! 😉
You can see what I ate on Wednesday, Thursday and Friday in my last 3-Day Keto Food Diary then below is what I ate on Saturday, Sunday and Monday…
My Keto Meals on Saturday
I had a quick snack-style breakfast at my desk on Saturday morning: one 30 gram serving of raw pecans and two servings of Peanut Butter Macadamia Keto Granola (that’s our discount link) – with my usual coffee and water of course!
I had cheesy scrambled eggs for lunch, then I went to Kroger to pick up some almond flour for some baking I wanted to do this week.
While I was there, I spotted this great find in the Kroger Deli: a zero carb pimento cheese! And it’s DELICIOUS.
I also picked up an Atkins meal so I could have an easy dinner when I got back, and decided to try that pimento cheese IN my Atkins meal…
I cooked the Chicken & Broccolo Alfredo by the instructions, then topped it with both pimento cheese and Daisy brand sour cream.
But the REAL magic happened when I stirred it all together!
It came out super creamy and deliciously rich. And such an easy way to make a “keto casserole for one” style dinner. 🙂
That was REALLY good.
Saturday’s MyFitnessPal Keto Food Diary
1828 Calories
17 Net Carbs
Protein: 83 grams
78% Fat, 18% Protein
How To Get Net Carbs In MyFitnessPal (Free)
You’ll notice that Protein is only 18% of my total daily calories, yet I had 83 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 explanation & illustration of proper macro ratios:
Keto Macros & Tracking Made Simple
My Keto Meals on Sunday
I know this is not a “traditional breakfast” lol, but that pimento cheese is SO good I decided to make a snack plate to take to my desk while I worked on some creative projects.
I ate the pimento cheese with both Onion Garlic Flax Crackers and FBOMB Keto Krunch cheese crisps.
I’ve never been a fan of flax crackers, it’s just a texture thing for me, but these did have really good flavor. I don’t like the baked cheese products either, again just a preference – I find them ALL too salty. But FBOMB does make good clean products.
Our FBOMB discount code is: LOWCARBTRAVELER
Honestly I would have eaten pretty much anything with that pimento cheese! 😉
I had cheesy eggs again for lunch/dinner.
I snacked on my first plate throughout the day, and didn’t even end up finishing that. I just didn’t have much of an appetite on Sunday.
I think the full amount of each is still logged in my MFP diary though even though I didn’t finish ALL of it…
Sunday’s MyFitnessPal Keto Food Diary
1347 Calories
8 Net Carbs
Protein: 59 grams
80% Fat, 18% Protein
My Keto Meals on Monday
For breakfast I made cheesy eggs and fried up an Oscar Mayer Smokies link to go with those.
This is what the Smokies package looks like:
I had some errands to run in the afternoon so I picked up dinner at Gondola, a Greek/Italian place.
I got the Philadelphia smothered with mozzarella & sauteed mushrooms (no onions) with roasted broccoli & cauliflower:
I ended up making two meals out of that.
Oddly no appetite yesterday either. But what I did eat was great!
Monday’s MyFitnessPal Keto Food Diary
1294 Calories
15 Net Carbs
Protein: 83 grams
69% Fat, 26% Protein
I’ll have some fun Instagram Giveaways rolling out this week!
If you’re on Instagram, be sure to follow me: @LowCarbTraveler on Instagram if you aren’t already. And you may want to “turn on notifications” for my posts this week, because I’m going to roll out some FUN “100K Giveaways” for some of your favorite keto products.
The giveaways are a way to celebrate the milestone of 100,000 followers on my Instagram account, and to give back to the community that follows me there. ♥
How are things going with you?
Any thoughts or questions on today’s food diary?
Leave a comment and let’s chat!:)
We have Weigh-In Wednesday tomorrow, so I’ll send you the link for that in my next post.
Plus I’ll share with you what I baked today! 🙂
Best,
Lynn Terry,
aka @LowCarbTraveler
p.s. If you missed it I did a detailed Value Breakdown on this month’s Keto Krate box, which includes 13 keto snack ideas.
Discount Code: LOWCARBTRAVELER
Hi Lynn, I always look forward to your recipes and menus. I use Fitness pal, but have not been able to add fiber without paying for their Premium subscription. I’ve tried several times. Thanks, Jan
Hi Jan,
Are you doing it online or on your mobile app? I use the free version of MyFitnessPal and this is how I have mine set up: https://www.travelinglowcarb.com/4448/myfitnesspal-hack/ I set it up online and it shows net carbs online in Firefox or Chrome only, but on the mobile app I still see the macronutrients I set up to track (fiber included) and can just subtract fiber from carbs on the go.
Hi Lynn,
I just ordered the peanut butter macadamia keto granola! I can’t wait π Thank you for your code!!
You are going to LOVE that peanut butter macadamia flavor! It reminds me of fresh baked macadamia cookies – SOOOOO good!!!
Hi Lynn,
My scale is still stuck. Has been for two weeks! Hoping to see some movement too! Lost 5 lbs initially but not since the first week!
Hey Jess! That’s actually very normal. After the initial weight loss, during week 2 and/or week 3 you usually see a hold with just slight fluctuations. It’s just your body adjusting to losing so much weight so fast, and five pounds in one week IS a lot to your body. π
The key is to power through that phase and just keep doing what’s obviously working so well for you. Or if you changed anything, go back to what you were doing that first week.
I just went through the same thing, then dropped 3 pounds in the last two days, lol. It’s just part of the wonky weight loss trend – the way things work!
If you like spicy, the have that Palmetto cheese with jalapenos..That is the bomb!
Thank you for all your post and ideas for new meals….
Dorothy
Good to know, Dorothy – thank you! And you’re welcome. π I’ve heard it comes with bacon too, and that they have a chicken salad out now that’s great. I’d love to try the chicken salad next!
Hi Lynn,
I LOVE reading your posts! They are so helpful. I noticed you always use powder flavored creamer and I wanted to see what your thoughts are on the liquid creamer…like the Intβl Sugar Free flavors. Is there a reason you only use powder?
Hi Lori,
The Coffee-Mate Sugar Free Hazelnut Powdered Creamer is only 1 net carb per TBSP – lower than some of their other flavors, and lower than the liquids. It’s also richer and creamier, so it takes less. I find even the same flavor/brand of liquid takes way more to make my coffee as creamy, so it REALLY adds up on me in carbs! π
The second reason is convenience. The powdered creamer doesn’t require refrigeration so it’s great on road trips, for flights & hotels (it needs to be a new/sealed container for flights), or just to keep in my car in case I grab a coffee on the go somewhere. π
Thank you for getting back with me: I bought some powder creamer to try. I did have another question. Are you in maintenance eating now or still weight-loss goals? Iβm asking because your calories and fats seem higher than i would think for weight loss. Iβm just getting started and itβs SO confusing. Some people say you shouldnβt eat all of your allotted fat grams and some people say you should always try to eat to your fat macro.
My weight loss totally stalls if I eat too lean. There’s a science behind the way a keto diet works, which has nothing to do with calories and everything to do with “eating fat to burn fat.” π
See: http://www.travelinglowcarb.com/4606/lchf-diet-explained/
And: https://www.travelinglowcarb.com/4689/ketosis-symptoms-and-low-carb-flu/
I am still losing weight – or again I should say. I dropped 3 pounds this week. π I started “mysteriously” gaining weight after 3 rounds of antibiotics and 2 rounds of steroids almost 2 years ago and have been battling “gut health” issues ever since.
I’m only ~7 pounds over my ideal weight at the moment, but I’m definitely still in weight loss mode. I’ve never had to count or worry about calories – at any point in my keto weight loss journey.