Shed Keto: Daily Plan
Target: 1300 kcal
P: 153g | C: 20g | F: 68g

Meal 1: Chicken & Egg Power Bowl
635 kcal | 77g Pro | 2g Net Carb | 31g Fat
Ingredient Qty Protein (g) Net Carb (g) Fat (g) Cal
Chicken Breast (Cooked, chopped) 190g 59.0 0.0 7.0 313
Eggs (Large, Hard Boiled or Fried) 2 whole 12.6 1.2 10.0 143
Spinach (Cooked/Sautéed) 1 cup (180g) 5.4 1.0 0.0 41
Avocado Oil (for cooking) 1 tbsp 0.0 0.0 14.0 124
Hot Sauce / Salt / Pepper to taste 0.0 0.2 0.0 5
Preparation: Sauté the spinach in half the avocado oil until wilted. Remove. Add remaining oil and cook chicken (or reheat if pre-cooked). Serve in a bowl topped with two eggs (fried or boiled) and hot sauce.
Meal 2: Beef & Cheddar Melt with Tuna Side
667 kcal | 79g Pro | 7g Net Carb | 36g Fat
Ingredient Qty Protein (g) Net Carb (g) Fat (g) Cal
Beef Tenderloin (Cooked, Lean) 180g 52.0 0.0 16.0 365
Tuna Packet (in water) 1 pkt (74g) 16.0 0.0 1.0 70
Cheddar Cheese Slice 1 slice (28g) 7.0 1.0 9.0 110
Avocado 1/2 fruit (68g) 1.0 2.0 10.0 110
Zucchini & Mushrooms (Sautéed) 1 cup mixed 3.0 4.0 0.0 30
Preparation: Sear beef tenderloin to preference. Melt cheddar slice over the beef in the final minute. Sauté zucchini and mushrooms in residual beef fat. Serve with half an avocado and the tuna packet on the side to hit the high protein target without adding excess fat.
Required Shopping List

DAILY MACRO SUMMARY (Target vs. Achieved)

Macro Target Achieved Delta Status
Calories 1300 1302 +2 ✅ Perfect
Protein (g) 153 156 +3 ✅ Perfect
Carbs (Net g) 20 9 -11 ✅ Under Limit
Fat (g) 68 67 -1 ✅ Perfect

*Calculations assume standard USDA cooked values. "Achieved" macros may vary slightly based on specific brands of cheese/tuna used.