OCTOBER 20TH, WEEK 4 - SUGGESTED MENU AND WHAT I DID

TUESDAY             KETONES noon 1.2 mmol/l So far no sign of Keto Flu

STARTING WEIGHT: 96.8 kg

CURRENT WEIGHT: 92.5 kg

Keto Coffee

2 HB Eggs

MF Chicken and Creamed Mushrooms. I did add an extra small splash of cream because I like plenty of sauce. Too much food! I couldn't finish my lunch. I'm buying Lite meals and add a few fresh vegetables when I feel as though I want extra. 

30 gm Nuts

MF  Steak & Salad. Mayo.

Drinking: Water + Raspberry and Strawberry Brew. I made 2L with one Red Seal sachet and hot water. I find this really easy to drink.

Note: Sleep is seriously broken by needing to get up and pee several times.

WEDNESDAY       KETONES

Keto Coffee

Cheddar Cheese & Bacon Balls

MF 2 Egg Omelet with the left overs from last nights dinner

2 HB Eggs

MF Quizz night -Restaurant dinner.. Naked burger, Egg and plenty of Salad. Cappuccino

Drinking: Water +

THURSDAY           KETONES

Keto Coffee

Skip Meal Cappuccino and Almond, Caramel Croissant

30 gm Nuts

MF Pork Stir-fry and Salad.

Drinking: Water + Brew

FRIDAY                  KETONES

Keto Coffee

Cheese Balls

MF half serve Chicken and Mushroom, Salad. 1 slice Burgen Bread.

Tortilla Pizza

MF remaining Chicken and Mushroom plus small Potato and Butter

Drinking: Water +

SATURDAY            KETONES 1.0 mmol/l

Keto Coffee

2 HB Eggs and Lettuce. Cappuccino

MF

Strawberry + piece of Fruit Cake

MF

Drinking: Water +

SUNDAY                  KETONES

Keto Coffee

Cheese Balls or Keto Pancake

MF Asparagus and 2 poached Eggs, Butter and Grated Cheese

30 gm Nuts

MF Beef and Mac with extra Cheese and Sunflower Seed.

4 slices Burgen Bread, Butter and Honey

Fruit cake

Drinking: Water + Brew

MONDAY                 KETONES 1.2mmol/l

3 am Nescafe Vanilla Latte Sachet

Keto Coffee

Cheese Balls or Bacon & Eggs

MF Beef Strogonoff - tasty

30 gm Nuts Paleo Bread*, Butter, Lettuce, Cucumber

MF Fish and Chips - Picnic with Jen and Neill at Simpsons Beach.

Drinking: Water + Brew

* Jane made Paleo bread with a bread mix from the Gluten Free Store also available from some New World stores and Bin Inns. It was high in carbs but the very best gluten free bread I have ever had.

Drinking more but ate far more bread than normal. I wasn't hungry on Saturday but Had a bad day of munchies on Sunday,