Keto Food Diary: Wednesday’s Low Carb Meals & Macros


Keto SnacksMy Low Carb Meals on Wednesday

I had coffee on Wednesday morning and got wrapped up in work so I didn’t eat until almost lunchtime.

I don’t usually eat big meals in the morning anyway, usually a snack type meal around mid-morning.

I had an Atkins Crustless Chicken Pot Pie microwave meal in the freezer so I whipped up another batch of Cheddar Drop Biscuits from the Southern Keto Cookbook and had two of those (wait, 2 1/2 biscuits – lol) and mostly dipped it into the yummy sauce.

(I only ate half the Atkins meal because those biscuits are very filling!)

Easy Low Carb Lunch Ideas with Atkins Meals

Aaron was working from my home office with me yesterday, so he ate the same – plus the other half of my Atkins meal I didn’t finish.

He LOVES the Keto Drop Biscuits btw, which is why I made them again. πŸ˜‰

All of the recipes in that cookbook are super easy with simple everyday ingredients. You can get it at Costco stores, Barnes & Noble too I think, and on Amazon of course.

The biscuits come out perfect every single time!

Keto Cheddar Drop Biscuits

I had another biscuit later in the afternoon plus an Iced Coffee from Starbucks. If you’ve read my post at that link you know I just log the HWC (Heavy Whipping Cream) because it’s the only thing in my iced coffee with any macronutrients. πŸ˜‰

Starbucks Iced Coffee - Keto Friendly

It was a GORGEOUS day here in Tennessee, so Aaron and I went to Smooth Rapids for dinner. It’s a nice local place with kayak rentals and game nights, plus a restaurant with patio seating on the river.

The menu is limited but they do have great wings, and their side salad (the only keto side) is fabulous. It’s a basket full of super fresh spring greens, so I got that with my entree:

Keto Sides Fresh Spring Green Salad

For my meal, I ordered the hamburger steak. It comes with toast & sauce, which I skipped of course. But I did eat the grilled red onions this time, about half of them anyway. They were delicious! πŸ˜‰

(I don’t normally like onions. It’s a texture thing. I love the flavor though, so I usually scrape them off – but these, I ate!)

Keto Restaurant Meal Ideas - Smooth Rapids, TN

That hamburger steak was PERFECT. Not very photogenic, but so delicious!!

I had three coffees yesterday with Coffee-Mate sugar free hazelnut powdered creamer, plus five waters (40 ounces). Here’s how I logged my meals for the day…

MyFitnessPal Food Diary for Wednesday

MyFitnessPal Keto Food Diary with Net Carbs and LCHF Macros

1680 Calories
19 Net Carbs
Protein: 91 grams
72% 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 91 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


As you can see, eating keto or sticking to a low carb lifestyle doesn’t have to be complicated. I rarely cook and still get by just fine. πŸ˜‰

I do love making up things like low carb muffins or keto drop biscuits because those can last me several meals. Otherwise I don’t do any intentional “meal prep” – I just keep it simple and keep low carb foods on hand, or go grab dinner somewhere -lol.

Of course you can easily make a hamburger steak & salad at home too. I like to put spinach in mine! See: Low Carb Spinach Burger Recipe

Speaking of muffins, I made some DELICIOUS low carb blueberry muffins this week. I’ll share the recipe with you in my next post, because I made a few modifications and they were even better than usual…

Update: My Keto Blueberry Muffins Recipe

How are things going with you?

Leave a comment and let’s chat!:)

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.


3 Responses to Keto Food Diary: Wednesday’s Low Carb Meals & Macros

  1. Donna says:

    Hi Lynn,
    I have been following off and on for a few years now, cause I am a food addict! Anyways, back on track since March 1, 248 starting weight, down to 231 for past 10 days. So, this macro thing…i haven’t been tracking anything. Guess it’s time. Not hungry anymore. A gal my size should be losing weight every week! I lost 80 pounds 5 years ago doing Atkins/South beach kinda thing. So I am somewhat knowledgeable, but I am premenopausal now too, with unpredictable hormones! I hate logging food, weighing food, yada yada. But if on have too…i will. I am gonna get that app you use now, and hope I can figure this out. What i suspect is not enough fat, cause I am not hungry anymore! When I do eat, protein and veggies. I gained my 80 back btw when I started eating sugar, processed food, starch! It’s a roller coaster ride. Maybe not this time. You look amazing. Thanks for the inspiration!

    • Lynn Terry says:

      Thank you, Donna!

      Welcome back, and kudos on the great results! πŸ™‚ It’s very common to see a hold or even slight fluctuations on the scale after a few weeks, and every now and then even. That’s just your body adjusting to the weight loss.

      If you keep doing what’s obviously working so well, you’ll start losing again after these normal “hold” patterns. But if you changed or added anything, definitely change back to what WAS working. πŸ˜‰

      I find logging my meals makes for much for mindful eating, and it’s actually really easy to do the tracking once you get started. This is a great (very simple) explanation and illustration: and also includes a link to how I have mine set up.

      If you need a kitchen scale, this one has been GREAT: it’s small and convenient, inexpensive, and mine is still working fabulous after years of daily use. πŸ˜‰

  2. Pingback: Easy Keto Life On The Go: Ruby Tuesday, Starbucks, Hardee’s, Snacks & More… | Traveling Low Carb

Leave a Reply

Your email address will not be published. Required fields are marked *