“The Carnivore Diet”

Check out my newest blog post on my website talking about the “carnivore” diet. I did some research on it, thanks to a client of mine & found out some fun facts. Feel free to share any information, opinions, on the topic as well, I love feedback!

 

Carnivore eating — diet 

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Macro’s log 9.09.18

11:30AM (Breakfast)

  • Macromeal ultimate superfood vanilla protein + Superfoods (2.0 scoops)
  • Kroger 2% milk (12 oz)

Protein shake: Calories: 160, Carbs: 6g, Fats: 2.5g, Protein: 25g 

Milk: 180 calories, Carbs: 18g, Fats: 7.5g, Protein: 12g

2:30PM (Lunch)

  • Buttermilk and maple (kodiak cakes/flapjack) 61.0g
  • Kroger 2% milk (1/4 cup)

Kodiak cakes: Calories: 250, Carbs: 35g, Fats: 7g, Protein: 10g

Milk: Calories: 30, Carbs: 3g, Fats: 1.3g, Protein: 2g

5:30PM (dinner)

  • White long grain rice (enriched) w/ ground pork, shredded baked chicken, fried whole eggs, sriracha sauce, Kroger Thousand Island dressing

No macros were recorded.

9:00PM (before work meal)

  • Marco’s meatball sub/6′ (ate 95% of it)

Sub: Calories: 589, Carbs: 53.2g, Fats: 26.6g, Protein: 35.1g

Normally this isn’t something I would do before work, especially at this time, but for some reason I was craving a sub, lol. 

Didn’t record totals for this meal because of the fact that I did not measure my food that I ate for dinner. Sorry ahead of time. 

9.08.18 Macro’s Log

11:30AM Brunch w/ a friend

  • Bob Evans sunshine skillet
  • Bob Evans biscuits (2)
  • Bob Evans honey (6-8 TBSP)
  • Bob Evans Ketchup

Skillet meal: Calories: 436, Carbs: 38g, Fats: 24g, Protein: 16g

Biscuits: Calories: 479, Carbs: 58g, Fats: 24g, Protein: 8g

Honey: Calories: 258, Carbs: 72g, Fats: 0g, Protein: 0g

6:20PM Dinner

  • White rice with ground pork, chicken, sriracha sauce and thousand lsland dressing & fried eggs

No macros to show for 

Macro’s Log 9.07.18

12AM Meal (Work Snack)

  • Kroger Carb master yogurt (strawberry pomengrate) 
  • Kroger simply classic trailmix (13 pieces)

Yogurt Macros:

  • Calories: 70
  • Carbs: 5g
  • Fats: 1.5g
  • Protein: 9g

Trailmix Macros:

  • Calories: 150
  • Carbs: 14g
  • Fats: 10g
  • Protein: 4g

2AM Meal (Work Lunch)

  • Baked boneless chicken breast (3.69 oz)
  • Mayo (Victors brand) 3-4 packets
  • Kroger thousand Island dressing (2TBSP)
  • Healthy life 100% whole wheat bread (2 slices)
  • Lays baked potato chips (2.0 oz)

Bread Macros: for 2 slices

  • Calories: 70 (for 2 slices)
  • Carbs: 16g
  • Fats: 0.5g
  • Protein: 5g

Baked chicken macros:

  • Calories: 83
  • Carbs: 0g
  • Fats: 2.3g
  • Protein: 16.5g

Dressing Macros:

  • Calories: 90
  • Carbs: 5g
  • Fats: 8g
  • Protein: 0g

Chips Macros:

  • Calories: 110
  • Carbs: 22g
  • Fats: 3.5g
  • Protein: 2g

2:30PM (Snack at home)

  • Kroger creamy peanut butter (2TBSP)

Peanut butter macros:

  • Calories: 270 (1.5 servings)
  • Carbs: 10.5g
  • Fats: 22.5g
  • Protein: 10.5g

5:00PM Dinner

  • white rice with ground pork, baked chicken breast (shredded), fried eggs, sriracha sauce, thousand Island dressing

I did not measure food with scale — wasn’t sure how to go about it, since it was mixed together like a stir-fry

12:00AM Snack before bed

  • Same thing as dinner. This is very rare, doesn’t normally happen at all, I suppose I must have loved the food so much I wanted more, lol 

Macros Log Day One

Nutrition Goals 

Back again for another post, this time it is for my macro’s log. I have finished up the day with all my meals & nutritional data. In the previous post I went over my macro goals for moderate and light activity days and my overall health and fitness goals. At the end, I will post what the macro goal was (light or moderate) and then post my overall calories, protein, carbs and fats compared to goal. I currently use a food scale & MyFitnessPal app to stay on top of things. If you would like to connect with me via the app, feel free! Enjoy!

P.S Mind you, my eating schedule times are odd because I work two jobs & one of the jobs being third shift, so I have to eat at times that I wouldn’t normally on certain days of the week. I do however pack my lunch for work– which helps with my eating habits. If you have ever worked third shift, then you would know how difficult it can be to eat after certain times and the risk of gaining more weight because of it. I usually pack light but filly foods. 

12AM Meal – Snack (during work)

  • Kroger carb master yogurt (raspberry flavor) 
  • Kroger Simply Classic Trailmix (13 pieces) 

Now for starters, I know many people will mention that greek yogurt is a better choice, but I am not a fan of plain greek yogurt unless it is mixed with something else and that all depends on what the something else is, so if anyone has ideas for that, please feel free leave the comments down below. 

Yogurt macros: Calories: 60, Carbs: 4g, Fat: 1.5g, Protein: 8g 

Trailmix macros: Calories: 150, carbs: 14g, Fat: 10g, Protein: 4g

2AM Meal- lunch break (during work)

  • Ramen noodles (no seasoning) with fresh white mushrooms, white onions, fresh spinach, and kroger thousand island dressing
  • baked chicken breast 

1/2 block of ramen noodle: Calories: 170, carbs: 26g, fats: 6g, protein: 4g

2 oz chicken breast: calories: 64, carbs: 0g, fats: 2.8g, protein: 8.8g

2TBSP thousand island dressing (kroger brand): Calories: 90, carbs: 5g, fats: 8g, protein: 0g

5AM Meal – Snack 

  • Kroger carb master yogurt (strawberry pomegrante) 
  • Kroger simply classic trailmix (13 pieces)

Yogurt: Calories: 70, carbs: 5g, fats: 1.5g, protein: 9g

Trailmix: Calories: 150, carbs: 14g, Fat: 10g, Protein: 4g

2PM Meal (lunch/home)

  • Kroger private selection sugar free whole wheat bread (2 slices)
  • Blue bonnet butter: 2 TBSP

bread: Calories: 200 calories ( 2 slices), carbs: 38g, fats: 2g, protein: 8g

Butter: calories: 120, carbs: 0g, fats: 14g, protein: 0g

5PM Meal- Dinner/home 

  • kroger psst long grain white rice, enriched (boiled) 149g 
  • boneless chicken breast (baked): 2.9 oz 
  • Kroger thousand island dressing: 2TBSP
  • kroger frozen broccoli: 99g

rice: Calories: 169, carbs: 36.6g, fats: 0.4g, protein: 3.5g 

Boneless chicken breast: calories: 80, carbs: 0g, Fat: 2.2g, protein: 16.1g

Dressing: Calories: 90, carbs: 5g, fats: 8g, protein: 0g

Broccoli: Calories: 34, carbs: 4.6, fat: 0g, protein: 2.3g

This was a light day of activity, no cardio. 

My results: 

  • Total calories: 1447 (under goal)
  • Total carbs: 152.2g (under goal)
  • Total fats: 66.4g (over goal)
  • Total protein: 67.7g (under goal)

Light activity MACRO goals:

  • Calorie: 1876 
  • Carbs: 220g
  • Protein: 132g
  • Fat: 52g

The butter is what got me on the fats today, which I will need to be more aware of for next time or find and alternative. It is normal for me to be under in protein usually and I am always shocked when I hit underneath my calorie and carbs for the day. I am not perfect this is all trial and error but normally I have a pretty decent routine. Still aiming to drink a gallon of water by the end of tonight. 

Cheesy Chicken Enchilada soup (recipe)

With the colder months upon us, I figured I would share a soup recipe for those that enjoy a warm meal during the colder seasons. I have yet to try this particular recipe but it looked good and for those that want something new to add to your recipe book, figured I would share it with everyone. 

Ingredients:

  • 1 Tbsp Olive oil
  • 1 large onion (chopped)
  • 1 green bell pepper (seeded and chopped)
  • 10 oz can enchilada sauce
  • 8 oz cream cheese
  • 14 oz can diced tomatoes
  • 1 cup black beans (drained and rinsed)
  • 1 cup frozen corn kernels (drained)
  • 2 cups cooked chicken breast, chopped
  • 1 cup chicken broth
  • 2 green onions (chopped)

Directions:

  1. Heat the olive oil in a soup pot over medium heat, add the onion and bell pepper and cook for 5 minutes until the onion is soft and translucent. 
  2. Add the enchilada sauce and cream cheese – break down the cream cheese with a spoon and cook until the cheese is completely melted
  3. Add the diced tomatoes, black beans, frozen corn and stir
  4. Add the chopped chicken breast & chicken broth. stir and cook for about 10-15 minutes. stir occasionally. Do NOT boil the soup for too long, because the cheese could curdle, if the soup is too thick – add more chicken broth. 
  5. Remove from heat, top with green onions and mozzarella cheese & serve.

Enjoy!

 

Fitness WonderWoman

Shay-lon