Sunday 18 November
Day 1 - regular low-carb
- 2 eggs scrambled in butter
- sm. can tuna w. mayo .. in 2 large celery stalks
- 7 meatballs - x.lean grd beef w. x.lean grd turkey, herbs, dijon, 2 c. sliced cabbage sautéed in olive oil w. onions and caraway
- 1 oz pork rinds w. 2 oz cheese melted
- 2 black coffees, pot o' green tea, 2 L water
calories: 1574
Fat: 113g (66%)
Carbs: 22g / Fiber: 7g / 15g ECC
Protein: 117g (30%)
cal per lb = 9.2
Monday 19 November
Day 2 - Stillman - Lean protein
- 8 Tbsp lowfat egg substitute, scrambled w. 2 Tbsp chicken broth
- 12 oz bnlss sknlss chicken thighs grilled (marinated in jce of 1/2 lime, 1 tsp grated fresh ginger, clove garlic, 1 Tbsp tamari, dried chili flakes, few drops liquid SugarTwin)
- 10 meatballs (reheats)
- Fluffy Mousse w. dry curd cheese (recipe is in Stillman thread)
- 3 black coffees, 4 L water
calories: 1144
Fat: 35 (28%)
Carbs: 10g / Fiber: 0g
Protein: 184g (69%)
cal per lb = 6.6
(notes to myself) :
- on Stillman days, aim for minimum protein intake of 150g Keep fat below 30%, strive for <20%
- for the cal "boost" days following each protein fast day, aim for 11 x calories ... this week the target will be 1886 (but minimum 1715)
- I forgot that bell peppers and zucchinis are fruits not green vegetables, so I hope they'll keep until Day 6 (Friday).
Doreen