MealPlanSpreadsheet
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1
Sunday
2
Calories
Protein
Fat
Total Carbs
3
Breakfast0.00.00.00.0
4
Fasting
5
6
7
Lunch500.015.545.05.3
8
1/2 Keto Brick500.015.545.05.3
9
10
11
12
Dinner1067.163.589.34.9
13
3.5 large chicken wings, deep fried, plain505.062.528.50.0
14
2 tbsp Frank's Buffalo Wing Sauce0.00.20.00.0
15
1 tbsp butter102.00.111.50.0
16
3 tbsp Ken's Steak House Ranch Dressing210.00.022.53.0
17
2 oz romaine lettuce9.60.70.21.9
18
1 tbsp avocado oil120.50.013.60.0
19
2 tbsp Primal Kitchen Green Goddess
120.00.013.00.0
20
21
Snacks0.00.00.00.0
22
23
24
25
26
Daily Total1567.179.0134.310.2
27
MondayProteinFatCarbs
28
Calories
Protein
Fat
Total Carbs
Monday Macros 315.20 1,247.40 36
29
Breakfast348.40.538.61.7
30
Bulletproof Coffee348.40.538.61.7ProteinFatCarbs
31
(12 oz. coffee, 2 tbsp coconut oil, 1 tbsp butter)Tuesday Macros 329.20 1,269.90 34.4
32
33
Lunch500.015.545.05.3ProteinFatCarbs
34
1/2 Keto Brick500.015.545.05.3
Wednesday Macros
329.20 1,269.90 34.4
35
36
37
ProteinFatCarbs
38
Dinner747.162.855.02.0
Thursday Macros
329.20 1,269.90 34.4
39
3.5 large chicken wings, deep fried, plain505.062.528.50.0
40
2 tbsp Frank's Buffalo Wing Sauce0.00.20.00.0ProteinFatCarbs
41
1 tbsp butter102.00.111.50.0Friday Macros 289.20 1,286.10 41.8
42
2 tbsp Ken's Steak House Ranch Dressing140.10.015.02.0
43
44
45
ProteinFatCarbs
46
Snacks0.00.00.00.0
Saturday Macros
329.20 1,269.90 34.4
47
48
ProteinFatCarbs
49
Sunday Macros 316.00 1,208.70 40.8
50
51
Daily Total1595.578.8138.69.0
52
Tuesday
53
Calories
Protein
Fat
Total Carbs
54
Breakfast348.40.538.61.7
55
Bulletproof Coffee348.40.538.61.7
56
(12 oz. coffee, 2 tbsp coconut oil, 1 tbsp butter)
57
58
Lunch655.433.355.62.4
59
6 oz 80/20 ground beef430.529.133.90.0
60
2 oz romaine lettuce9.60.70.21.9
61
0.5 oz asiago cheese65.33.55.50.5
62
2 tbsp Primal Kitchen Greek Dressing
150.00.016.00.0
63
Dinner616.548.546.94.6
64
5 oz ribeye (cooked)263.741.710.80.0
65
1 tbsp butter101.70.111.50.0
66
0.5 oz asiago cheese65.33.55.50.5
67
0.5 tbsp olive oil59.70.06.70.0
68
4 oz spinach26.13.20.44.1
69
1 tbsp Primal Kitchen Garlic Aioli100.00.012.00.0
70
Snacks0.00.00.00.0
71
72
73
74
75
Daily Total1620.382.3141.18.6
76
Wednesday
77
Calories
Protein
Fat
Total Carbs
78
Breakfast348.40.538.61.7
79
Bulletproof Coffee348.40.538.61.7
80
(12 oz. coffee, 2 tbsp coconut oil, 1 tbsp butter)
81
82
Lunch655.433.355.62.4
83
6 oz 80/20 ground beef430.529.133.90.0
84
2 oz romaine lettuce9.60.70.21.9
85
0.5 oz asiago cheese65.33.55.50.5
86
2 tbsp Primal Kitchen Greek Dressing
150.00.016.00.0
87
Dinner616.548.546.94.6
88
5 oz ribeye (cooked)263.741.710.80.0
89
1 tbsp butter101.70.111.50.0
90
0.5 oz asiago cheese65.33.55.50.5
91
0.5 tbsp olive oil59.70.06.70.0
92
4 oz spinach26.13.20.44.1
93
1 tbsp Primal Kitchen Garlic Aioli100.00.012.00.0
94
Snacks0.00.00.00.0
95
96
97
98
99
Daily Total1620.382.3141.18.6
100
Thursday
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