July 12, 2019

A Week of Keto: Day 5

Hai and yay for day 5. I hope the sugar cravings are reducing at this point! Lots of keto accounts recommend a total sweetener and fruit detox for the first 30 days on keto but I think that is just setting yourself up for failure. It’s unrealistic to expect a person to not eat anything ‘sweet’ or ‘naughty’ for 30 days. Once you find a sweetener that you like the taste of, just ensure it’s keto approved and don’t over-do it. I love erythritol and find it doesn’t leave that acrid taste in your mouf 🤣

Below is Day 5 of my Sample Keto Menu for beginners and remember it is based on a 1,600 calorie diet plan.

 

Shopping List 🥩

  • ✔Almond Milk
  • ✔Strawberries
  • ✔Salami
  • ✔Cream Cheese
  • ✔Olives
  • ✔Celery
  • ✔Chicken
  • ✔Lettuce
  • ✔Cherry Tomatoes
  • ✔Parmesan

Day 5 🍳

Breakfast- 350 cals, 26g fat, 7g carbs, 23g protein

Keto smoothie

Keeping it simple but still keto approved with this smoothie that’s both delicious and very filling 🍓🍓🍓

 

Lunch- 480 cals, 44g fat, 9g carb, 9g protein

 

Sometimes nibbling is better than eating a bowl of something.

  • 2oz cream cheese (sprinkled with green onion or jalapeno if you like)
  • 5 pieces of salami
  • 2 stalks of celery
  • 5 olives
  • Black Coffee
  • 2 tbsp heavy cream

 

Dinner- 475 cals, 22g fat, 4g carb, 44g protein

Chicken Caesar Salad

Chicken caesar salad is something I would choose to order even if I’m not eating in keto. It’s low in carbs and massive in taste! Simply fry the seasoned chicken in the oil, then the bacon and assemble! Recipe makes 2 so that’s tomorrow’s lunch covered!

  • ¾ lb chicken breasts (about 250g or 2 chicken fillets)
  • 1 tbsp olive oil
  • salt and pepper
  • 6 strips bacon
  • 7 oz. Romaine lettuce
  • 8 Cherry tomatoes
  • 2 oz. freshly grated parmesan cheese
  • A liberal splash of Walden Farms (or any other low carb) Caesar dressing

 

Snack- 269 cals, 27g fat, 2g carb, 3g protein

Keto Cheesecake Fluff

Cheesecake fluff is amazing. It’s low in carbs, delicious and ready in a jiffy! The recipe makes 3 servings so set them aside in the fridge for another day. Whip the cream and set aside. Beat the cream cheese with the remaining ingredients and add to the cream once soft and fluffy.

  • 4oz cream cheese
  • 1/2 cup cream
  • 1 tsp vanilla
  • Sweetener to taste
  • Squeeze of lemon

 

Day 5 totals 

1574 cals, 119g fat, 22g carbs, 79g protein

Check out day 6 tomorrow and thanks for reading!

Natasha 😍