Shed Keto: Daily Tactical Plan

Profile: Male, 29y, 165cm, 69.4kg | Goal: 1300 kcal (Crazy Keto)
Targets: 153g Protein | 20g Carbs | 68g Fat
🚨 CRITICAL MACRO ADJUSTMENT NOTES: To achieve 153g of protein within only 1300 calories, you cannot rely on fatty cuts of meat (like 80/20 beef or pork shoulder). You must use extra lean meats and add specific fat sources (Avocado/Cheese) manually. Do not substitute the meat types below, or you will exceed your calorie limit before hitting your protein goal. Weigh all meats AFTER cooking.

Meal 1: Lean Beef & Crema Boats

Instructions: Season cooked lean beef with salt, cumin, and chili powder. Mix Greek yogurt with a splash of water and lime juice to create a "Crema". Load beef into lettuce leaves, top with cheese, crema, and salsa.

Ingredient Qty P (g) C (g) F (g)
96% Lean Beef (Cooked) 240 g 62 0 11
Cheddar Cheese 45 g 11 1 15
0% Greek Yogurt 80 g 8 3 0
Salsa (Red/Green) 30 g 0 2 0
Romaine Leaves 4 lrg 1 2 0
Meal Total - 82 8 26

Meal 2: Surf & Turf Avocado Tacos

Instructions: Sauté shrimp in half the olive oil. Slice cooked chicken breast. Toss cabbage in lime juice. Mash avocado with salt. Fill lettuce boats with cabbage, meats, and top with avocado and remaining olive oil drizzle.

Ingredient Qty P (g) C (g) F (g)
Chicken Breast (Cooked) 120 g 37 0 4
Shrimp (Cooked) 120 g 29 0 1
Avocado 100 g 2 2* 15
Olive Oil 1 tbsp 0 0 14
Cabbage (Shredded) 50 g 1 3 0
Romaine Leaves 4 lrg 1 2 0
Meal Total - 70 7 34

*Net carbs calculated for Avocado.

Daily Macro Summary (Target vs. Achieved)

Macro Target Meal 1 Meal 2 Total Achieved Delta Status
Protein 153g 82g 70g 152g -1g ✅ Perfect
Net Carbs 20g 8g 7g 15g -5g ✅ Safe
Fat 68g 26g 34g 60g -8g ✅ OK
Calories 1300 ~580 ~640 ~1220 -80 ✅ Deficit

Note: Being slightly under on Fat helps ensure the calorie deficit is maintained. If feeling extremely hungry, add 1/2 tbsp more olive oil to Meal 2.

Required Shopping List

Item Total Qty Needed Notes
96/4 Lean Ground Beef ~320g Raw (240g Cooked) Must be Extra Lean
Chicken Breast ~160g Raw (120g Cooked) Skinless, Boneless
Shrimp ~150g Raw (120g Cooked) Peeled, deveined
Cheddar Cheese 45g (1.5 oz) Block or shredded
0% Greek Yogurt 80g (Single cup) Plain, Non-fat
Avocado 1 Medium (100g flesh) Hass preferred
Romaine Lettuce 1 Head (Hearts) For taco shells
Olive Oil 14g (1 Tbsp) Extra Virgin
Salsa / Cabbage / Lime Small qty Garnish