Shed Keto: Day 1

Profile: Male, 29y, 165.1cm | Goal: 1300 kcal (Weight Loss)

Target Macros: 153g Protein | 68g Fat | 20g Carbs

Meal 1: Chicken & Cheesy Spinach Melt

Ingredient	Qty	Prot (g)	Fat (g)	Net C (g)
Chicken Breast (Cooked)	225g (8oz)	70	8	0
Cheddar Cheese	1 Slice	7	9	0
Baby Shiitake Mushrooms	1 cup	2	0	3
Spinach (Fresh)	2 cups	2	0	1
Avocado Oil	1/2 tbsp	0	7	0
Hot Sauce	To taste	0	0	0
MEAL TOTAL		81	24	4

Instructions

Slice mushrooms and cook in a pan with avocado oil over medium heat until browned.
Add spinach and a splash of water; sauté until wilted. Season with salt/pepper.
If using pre-cooked chicken, reheat in pan. If raw, pan sear chicken breast first (approx 2 large breasts to yield 225g cooked).
Top chicken with cheddar slice and cover pan for 1 min to melt.
Serve chicken over the veggie bed. Top with hot sauce.

Meal 2: Tuna, Egg & Avocado Salad Bowl

Ingredient	Qty	Prot (g)	Fat (g)	Net C (g)
Tuna Packets	2 packs	34	2	0
Eggs (Large, Hard Boiled)	4 eggs	25	20	2
Avocado	1/2 fruit	1	11	2
Broccoli (Frozen/Thawed)	1.5 cups	4	0	6
Celery	2 stalks	0	0	1
Avocado Oil (Dressing)	1/2 tbsp	0	7	0
MEAL TOTAL		64	40	11

Instructions

Hard boil 4 eggs (approx 9-10 mins), peel, and chop.
Steam or microwave the broccoli until tender-crisp. Chop celery for crunch.
In a large bowl, mix the tuna, chopped eggs, celery, and diced avocado.
Drizzle with avocado oil, salt, and pepper. Toss well.
Serve alongside or on top of the broccoli.

Required Ingredients

Chicken Breast (2)
Tuna Packets (2)
Eggs (4)
Cheddar Slice (1)
Spinach (2 cups)
Mushrooms (1 cup)
Broccoli (1.5 cups)
Celery (2 stalks)
Avocado (1/2)
Avocado Oil
Hot Sauce

Daily Macro Summary

	Protein (g)	Fat (g)	Net Carbs (g)	Calories
Target	153	68	20	1300
Achieved	145	64	15	~1250
Status	95%	94%	Under Limit	Deficit

*Calculations based on standard cooked meat values. "Achieved" values are within acceptable variance ranges for home cooking.