🚨 CRITICAL MACRO ADJUSTMENT NOTES
Your goal of 153g Protein on 1300 Calories is extremely aggressive ("Crazy Keto").
To achieve this without exceeding fat limits using whole foods (Beef/Eggs), portion sizes must be precise.
Note: We have prioritized Chicken and Tuna to meet the high protein demand, as the Beef Tenderloin eats up a significant portion of your Fat budget.
Vegetables are kept to strictly low-net-carb options to stay under 20g.
| Ingredient |
Qty |
Protein (g) |
Net Carb (g) |
Fat (g) |
Cal |
| Chicken Breast (Cooked) |
230 g |
71.0 |
0.0 |
8.0 |
380 |
| Egg (Large, Whole) |
1 |
6.0 |
0.6 |
5.0 |
72 |
| Spinach (Raw measure) |
2 cups |
1.8 |
0.8 |
0.2 |
14 |
| Baby Shiitake Mushrooms |
85 g |
1.9 |
3.5 |
0.4 |
29 |
| Avocado Oil (for cooking) |
1 tsp |
0.0 |
0.0 |
4.5 |
40 |
| MEAL 1 TOTALS |
- |
80.7 |
4.9 |
18.1 |
535 |
Prep: Sauté mushrooms and spinach in half the oil. Remove. Scramble the egg in remaining oil. Dice cooked chicken and toss all ingredients together with salt, pepper, and hot sauce.
| Ingredient |
Qty |
Protein (g) |
Net Carb (g) |
Fat (g) |
Cal |
| Beef Tenderloin (Cooked) |
145 g |
40.0 |
0.0 |
22.0 |
375 |
| Tuna (packet, drained) |
1 packet (74g) |
17.0 |
0.0 |
1.0 |
80 |
| Cheddar Cheese Slice |
1 slice (28g) |
7.0 |
1.0 |
9.0 |
110 |
| Broccoli (Frozen/Thawed) |
1 cup |
3.0 |
4.0 |
0.0 |
30 |
| Avocado |
60 g (~1/3 fruit) |
1.2 |
1.0 |
9.0 |
96 |
| Avocado Oil (for beef/veg) |
1 tsp |
0.0 |
0.0 |
4.5 |
40 |
| MEAL 2 TOTALS |
- |
68.2 |
6.0 |
45.5 |
731 |
Prep: Sear beef in oil to temperature. Steam broccoli. Mix tuna with hot sauce (optional). Top beef with tuna and cheddar slice, broil briefly to melt. Serve with sliced avocado and broccoli.
Required Shopping List (Daily Amounts)
- Protein: Chicken Breast (need ~300g raw to get 230g cooked), Beef Tenderloin (need ~200g raw to get 145g cooked), 1 Tuna Packet (74g), 1 Large Egg.
- Produce: Spinach (2 cups), Baby Shiitake (85g), Broccoli (1 cup), Avocado (60g).
- Dairy/Pantry: Cheddar Slice (1), Avocado Oil (2 tsp), Salt, Pepper, Hot Sauce.
Daily Macro Summary
| Macro |
Target |
Achieved |
Delta |
| Protein |
153g |
149g |
-4g |
| Carbs (Net) |
20g |
11g |
-9g |
| Fat |
68g |
64g |
-4g |
| Calories |
1300 |
1266 |
-34 |
*Totals may vary slightly based on specific brands used. "Delta" indicates amount remaining to hit target. Being slightly under on Fat/Carbs is acceptable for weight loss.