Shed Keto Plan
Target: 1300 kcal | 153g P | 68g F | 20g C
Ingredients Breakdown
| Ingredient |
Qty |
Protein (g) |
Fat (g) |
Net Carb (g) |
Cal |
| Chicken Breast (Cooked) |
215g (7.5oz) |
67 |
8 |
0 |
355 |
| Eggs (Large) |
2 whole |
12 |
10 |
1 |
143 |
| Avocado Oil |
0.5 tbsp |
0 |
7 |
0 |
60 |
| Zucchini (chopped) |
100g (~3/4 cup) |
1 |
0 |
2 |
17 |
| Baby Spinach |
2 cups (raw) |
2 |
0 |
1 |
14 |
| Meal 1 Total |
- |
82g |
25g |
4g |
589 |
Instructions
- Prep: Bake or boil the chicken breasts in advance. Weigh out 215g of cooked meat and chop into cubes. Slice zucchini into half-moons.
- Sauté: Heat 0.5 tbsp avocado oil in a skillet over medium heat. Add zucchini and sauté until slightly tender (3 mins).
- Combine: Add the chopped cooked chicken and fresh spinach. Stir until spinach wilts.
- Eggs: Push mixture to the side. Crack 2 eggs into the empty space. Scramble them until cooked, then mix everything together.
- Season: Season generously with salt, pepper, and garlic powder.
Ingredients Breakdown
| Ingredient |
Qty |
Protein (g) |
Fat (g) |
Net Carb (g) |
Cal |
| Chicken Breast (Cooked) |
230g (8.1oz) |
71 |
8 |
0 |
380 |
| Butter |
2 tbsp |
0 |
23 |
0 |
204 |
| Olive Oil |
0.5 tbsp |
0 |
7 |
0 |
60 |
| Shiitake Mushrooms |
1 cup (sliced) |
2 |
0 |
4 |
25 |
| Bell Pepper (Green/Red) |
50g (~1/3 cup) |
0.5 |
0 |
3 |
15 |
| Garlic |
1 clove |
0 |
0 |
1 |
4 |
| Meal 2 Total |
- |
73.5g |
38g |
8g |
688 |
Instructions
- Prep: Weigh out 230g of your pre-cooked chicken breast. Slice mushrooms and bell peppers. Minch the garlic.
- Vegetables: Heat 0.5 tbsp olive oil in a pan. Sauté mushrooms and bell peppers until soft. Add minced garlic in the last 30 seconds so it doesn't burn.
- Protein: Add the cooked chicken to the pan to heat through.
- Finish: Turn off the heat. Add 2 tbsp butter and toss everything until the butter melts and creates a sauce.
- Serve: Plate immediately.
Required Shopping List (For 1 Day)
Check your pantry for Salt, Pepper, Garlic Powder.
| Item |
Quantity Needed |
Notes |
| Chicken Breast (Raw) |
~3 Breasts |
Will yield approx. 445g cooked meat total |
| Eggs |
2 Large |
- |
| Zucchini |
100g |
Approx. 1/2 medium zucchini |
| Baby Spinach |
2 cups |
Raw measure |
| Shiitake Mushrooms |
1 cup |
Sliced |
| Bell Pepper |
50g |
Approx. 1/3 pepper |
| Butter |
2 tbsp |
Real butter (salted or unsalted) |
| Avocado Oil |
0.5 tbsp |
Or cooking oil of choice |
| Olive Oil |
0.5 tbsp |
- |
Daily Macro Summary (Target vs. Achieved)
| Macro |
Target |
Achieved |
Delta |
| Protein |
153g |
155.5g |
+2.5g |
| Fat |
68g |
63g |
-5g |
| Net Carbs |
20g |
12g |
-8g |
| Calories |
1300 kcal |
1277 kcal |
-23 kcal |
*Delta analysis: Protein is perfectly hit. Fat is slightly under by 5g (about 1 tsp of oil) which is acceptable for weight loss. Net carbs are safely under the 20g hard limit.