Keto Diet Samples

**Awais** · 07-09-2002, 09:37 PM

thank u

**Blindfaith** · 07-09-2002, 09:48 PM

meal1: steak, 4 eggs, 4 pieces of bacon, 2 oz of cheese
meal2: 2 peperoni sticks and 2oz of cheese
meal3: 1 scoop of whey isolate, 2 tbsp of natural penut butter, 2 tbsp of olive oil, 8oz water, 5 ice cubes
meal4: 2 pork chops, 1 large ceaser salad with 3 pieces of bacon and lots of cheese
meal5: 2 hamburger patties with melted cheese with mayo and mustard
meal6: same as meal 3

**Jinxeng** · 07-09-2002, 10:09 PM

1- 2 egg whites, 2 whole eggs, (2) bacon, full fat cheese �V
(399 cals, 29g fat, 2g carbs, 30g protein)
2- 2 hotdog �V 930am
(220 cals, 20g fat, 0 carbs, 22g protein)
3- 6oz chicken breast, 2/3 cup of peas -
(281 cals, 8.5g fat, 12g carbs, 37g protein)
4- tuna, 2/3 cups of peas
(200 cals, 14g fat, 12g carbs, 16g protein
5- Whey Protein, 8oz OJ (post workout) �V
(200 cals, 2g fat, 34g carbs, 20g protein)
6- 1 egg white, 1 whole egg, bacon, cheese
(224 cals, 13g fat, 0g carbs, 22g protein)

**Awais** · 07-09-2002, 10:26 PM

Originally posted by Blindfaith
meal1: steak, 4 eggs, 4 pieces of bacon, 2 oz of cheese
meal2: 2 peperoni sticks and 2oz of cheese
meal3: 1 scoop of whey isolate, 2 tbsp of natural penut butter, 2 tbsp of olive oil, 8oz water, 5 ice cubes
meal4: 2 pork chops, 1 large ceaser salad with 3 pieces of bacon and lots of cheese
meal5: 2 hamburger patties with melted cheese with mayo and mustard
meal6: same as meal 3

oh my goodness

how many grams of fat is that bro?

**Awais** · 07-09-2002, 10:26 PM

keep it coming guyz, it really helps out in many different ways

**flexall454** · 07-10-2002, 06:27 AM

1: 2 eggs 3 strips bacon
2: can of tuna, 1 HB egg and 1 cup broccoli
3: grilled chicken salad or chef salad
4: 2 oz cheese, tuna or chicken and 1/2 cup broccoli
5: some kina of meat, 2 oz cheese and very little veggies

Post work out: MetRX rtd 40 protien shake
I will also snack on some nuts for a treat when I am geeking for some munchies.

**q8ty** · 07-10-2002, 08:20 AM

Originally posted by Jinxeng
1- 2 egg whites, 2 whole eggs, (2) bacon, full fat cheese �V
(399 cals, 29g fat, 2g carbs, 30g protein)
2- 2 hotdog �V 930am
(220 cals, 20g fat, 0 carbs, 22g protein)
3- 6oz chicken breast, 2/3 cup of peas -
(281 cals, 8.5g fat, 12g carbs, 37g protein)
4- tuna, 2/3 cups of peas
(200 cals, 14g fat, 12g carbs, 16g protein
5- Whey Protein, 8oz OJ (post workout) �V
(200 cals, 2g fat, 34g carbs, 20g protein)
6- 1 egg white, 1 whole egg, bacon, cheese
(224 cals, 13g fat, 0g carbs, 22g protein)

you are out of keto game sorry

in keto diet its not allowed to use OJ or any FRUIT
and i see from your list too many carb
you must take only 0 -30 MAX
your carb is 60 and from suger (OJ is contain plenty Of sugar) that is bad

your diet is good but you have to remove orange juice and add some Vitamin C table you will Save 34 carb

Good luck

**speda1** · 07-10-2002, 08:31 AM

Naaah. He's drinking OJ post-workout. His diet looks great.

**q8ty** · 07-10-2002, 08:38 AM

That is TKD Diet only befor workout some carb

i thought ..

**speda1** · 07-10-2002, 08:40 AM

You don't take carbs post-workout on TKD?

**flexall454** · 07-10-2002, 08:42 AM

Originally posted by q8ty
That is TKD Diet only befor workout some carb

i thought ..

Nope only post workout carbs are ok and do not include in your daily totals. He is fine with what he is eating.

**q8ty** · 07-10-2002, 08:58 AM

new information Thanks

**alli** · 07-10-2002, 09:13 AM

what awesome lookin diets u all have! food u actually wanna eat

question though, how is it when u have to keep calories down or do u not count them?

**Awais** · 07-10-2002, 12:03 PM

SHAMELESS BUMP

i want u all to keep posting ur diets

**Roxie** · 07-10-2002, 12:26 PM

meal 1---2 hard boiled eggs, 2 turkey sausages

meal 2--tukery burger, 1 cup spinach, 1 tablespoon olive oil, drizzle balsamic vinegar, 10 almonds

meal 3--chicken breast, green beans, 1 tablespoon olive oil, drizzle balsamic vinegar

meal 4--sting cheese, beef jerky

meal 5--salmon, asparagus and olive oil vingar dressing again

My diet is pretty boring, but it works for me. Every once in a while I will eat bacon, chicken thighs w/skin, but this is usually how I eat. Hope we are all helping

**Anxed** · 07-10-2002, 12:34 PM

This is just a snapshot of one day.. its not exactly the
same every day

meal 1: 4 whole eggs (cooked any style) and a serving of sharp
cheddar

meal 2: protein blend shake (casein/whey/etc..) and 2 Tbsp. Natural Peanut butter... (screw Skippy!!!

jj LT)

meal 3: grilled chicken caesar salad without the croutons

meal 4: repeat meal 2 (eh, Im at work... and again.. screw Skippy)

meal 5 (1 hr before workout): Tuna with mustard (in can) and 1 Tbsp some flax seed oil

meal 6 (post workout): shake consisting of 20g chocolate whey protein, 1c Skim milk, 1 Tbsp honey, and 1 Tspn instant coffee

meal 7: grilled chicken breast (or salmon steak, hamburger patties.. whatever I have that Im craving) and 1Tbspn Flax Oil

**Roxie** · 07-10-2002, 12:40 PM

Originally posted by Anxed
(screw Skippy!!! jj LT)

LOL

........But OOOOOOOOOO.......you are going to start LT up again

**Anxed** · 07-10-2002, 01:10 PM

Originally posted by Roxie

LOL........But OOOOOOOOOO.......you are going to start LT up again

<evil grin> mwhahahahahaha!!!

**vomere** · 07-10-2002, 01:51 PM

im with lt all skippy warriors unit

**canadian steel** · 07-10-2002, 02:52 PM

Meal 1 6:45 am:
1/4 cup almonds, 2 scoops whey protein

Meal 2 - 10:30 am
1 hamburger with 2 slices cheddar cheese

Meal 3 - 2:00 pm
4 oz. chicken salad, 1 small apple

Meal 4 - 4:30 pm
1 can tuna, spinach with 2 tbsp caesar dressing

Meal 5 - 6:30 pm
4 oz. chicken, 1 cup strawberries, 1 cup spinach, 2 tbsp salad dressing

Meal 6 - 9:30 pm
1 hamburger with 2 slices cheddar cheese

**manchesterU** · 07-10-2002, 05:26 PM

Here are a few things I love to eat on Keto:

A few tablespoons of cream cheese with Splenda mixed in - tastes like cheesecake.

Plain old chicken dipped in lite soy sauce mixed with Splenda - sweet teriyaki..mmm.

Hebrew National brand hot dogs - juicy as heck.

Caesar salads dripping with dressing.

Natural peanut butter with Splenda mixed in - tastes like Reese Peanut Butter cups.

Can you tell I'm a big Splenda fan?

I guess I could put Splenda in my salads and on my hot dogs, too.

MU

**Richie** · 07-10-2002, 06:08 PM

lots of meat,lots of bacon,lots of eggs,lots of green salads with full fat dressings,lots of cheese,lots of sausages,peanut butter. i love keto.Richie

**billwilliams70** · 07-10-2002, 06:19 PM

Originally posted by Anxed
This is just a snapshot of one day.. its not exactly the
same every day

meal 1: 4 whole eggs (cooked any style) and a serving of sharp
cheddar

meal 2: protein blend shake (casein/whey/etc..) and 2 Tbsp. Natural Peanut butter... (screw Skippy!!! jj LT)

meal 3: grilled chicken caesar salad without the croutons

meal 4: repeat meal 2 (eh, Im at work... and again.. screw Skippy)

meal 5 (1 hr before workout): Tuna with mustard (in can) and 1 Tbsp some flax seed oil

meal 6 (post workout): shake consisting of 20g chocolate whey protein, 1c Skim milk, 1 Tbsp honey, and 1 Tspn instant coffee

meal 7: grilled chicken breast (or salmon steak, hamburger patties.. whatever I have that Im craving) and 1Tbspn Flax Oil

This one sounds the best for me....I'd have to modify to meet my schedule, input please on my modification.

Meal 1 (I wake up at 0500 for PT every morning) - Protein Shake with 1c Skim Milk

Meal 2* (I get back from PT at about 0730 each morning) - 4 whole egg omelet with serving of cheddar cheese

Meal 3* (I go to work around 0900, get off for lunch around 1130) - Tuna melt {[recipe found at 'Recipe of the Week' from this site....it's yummy] i'll be looking for some flax seed oil}

Meal 4 (I go back to work around 1300 and stay until around 1700) - I haven't quite figured out what to have here yet.

Meal 5* (I get home around 1700) - Grilled Chicken Breast/Salmon Steak/Tuna Steak/Hamburger Patty

Meal 6 (I go to bed between 2100-2200) another Protein Shake
*Is it safe to take Hydroxycut (It's been working for me prior to my first attempt at a Keto Diet {see my other post about Keto Diet Menu}) while I am on the Keto Diet?

++++How's that?+++++

How long should a person stay on the diet?

I did notice that not many diets included vegetables. Why is that?

Is it necessary to check urine for Ketones?

Thanks for all of the help. I appreciate it.

Bill

**speda1** · 07-10-2002, 06:26 PM

If its your first time ketoing, you might want to invest in the ketostix, but its not mandatory. Once you do it for a while you get used to the taste in your mouth and the smell of your urine enough to be able to judge whether your in ketosis or not.

Work a couple servings of veggies in and you might want to invest in some psillium husks (i.e. metamucil, sugur free of course) a good natural source of insuluble fiber.

**speda1** · 07-10-2002, 06:28 PM

Oh, and lose the skim milk...use whole instead.

**Crazee_786** · 07-10-2002, 06:50 PM

why use whoe milk when cutting??? ummmm, skimmed would make more sense (less calories). i am confused.

**speda1** · 07-10-2002, 07:46 PM

This is keto. Whole milk has more fat and less carbs.

**chrisg** · 07-10-2002, 08:17 PM

Originally posted by billwilliams70

How long should a person stay on the diet?

I did notice that not many diets included vegetables. Why is that?

Is it necessary to check urine for Ketones?

Thanks for all of the help. I appreciate it.

Bill

as long as you need to stay on it, fitnessman stays on all year!

veggies should be in there!!!

Its not necessary, but they've really help me with what to do and eat to get into ketosis!

**Anxed** · 07-11-2002, 06:54 AM

Originally posted by Crazee_786
why use whoe milk when cutting??? ummmm, skimmed would make more sense (less calories). i am confused.

personally, I avoid all milk, except post workout... the lactose is a carb that I dont really care to add to my diet.. I use water for all my non-post-workout shakes...

I do eat regular Extra sharp Cheddar quite a bit as well as my new found infatuation - Pepper Jack.. whoa that stuff is great...

**billwilliams70** · 07-11-2002, 09:05 AM

Meal 3* (I go to work around 0900, get off for lunch around 1130) - Tuna melt {[recipe found at 'Recipe of the Week' from this site....it's yummy] i'll be looking for some flax seed oil}

Meal 5* (I get home around 1700) - Grilled Chicken Breast/Salmon Steak/Tuna Steak/Hamburger Patty

Hey gang,

I forgot one question.....(I'm loaded with 'em huh?) What's the serving amount for items listed in Meal 5? Is it one Chicken Breast/Salmon or Tuna Steak/Hamburger Patty what?

Also, is bread (white or wheat) a no-no?

*Is it safe to take Hydroxycut (It's been working for me prior to my first attempt at a Keto Diet {see my other post about Keto Diet Menu}) while I am on the Keto Diet?

Thanks,
Bill

Oh, I like that Pepperjack stuff too.

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