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30 Day Keto Diet Plan

*for the record I do not recommend keto diet unless epileptic yung client -__-
* since wala kang binigay na weight, ginamit ko yung standard weight for a male 19 years above set by
PDRI (60.5 kg)
Calculations for a 2000 kcal diet:
Diet Rx: Energy 2000 kcal; CHO 70 g; CHON 60 g; Fat 165 g

D BREAKFAST AM SNACK LUNCH PM SNACK DINNER


A
Y
Meal Kcal Meal Kcal Meal Kcal Meal Kcal Meal Kcal

1 Spanish 500 Roasted 250 Chicken 500 Vegetable 250 Beef with 500
omelette cashews Curry sticks with broccoli
dip

2 Avocad 500 Apple 250 Pork 500 Roasted 250 Thai beef 500
o-baked slices with menudo sunflower satay
eggs peanut seeds
butter

3 3-egg 500 Caesar 250 Meatloaf 500 String 250 Eggplant 500
omelet Salad cheese Moussak
with a
spinach

4 Bacon 500 Banana 250 Fish Fillet 500 Celery 250 Pork sisig 500
and with
eggs peanut
butter

5 Japanes 500 Hard boiled 250 Pork 500 Orange 250 Cheese- 500
e egg roast with stuffed
Spamwi veggies bunless
ch burgers

6 Breakfa 500 Buko juice 250 Chicken 500 Grapes 250 Galbii Jim 500
st parmigian
sausage a

7 Tuna 500 Roasted 250 Pork 500 Vegetable 250 Meatballs 500
melt cashews katsu sticks with in
frittata dip marinara
sauce

8 Chili con 500 Apple 250 Pork 500 Roasted 250 Chicken 500
carne slices with salpicao sunflower Inasal
peanut seeds with
butter salted
egg

9 Bacon, 500 Kani salad 250 Chicken 500 String 250 Fish 500
ham, cordon cheese Curry
and bleu
cheese
omelette

10 Pulled 500 Banana 250 Hamburg 500 Celery 250 Grilled 500
pork er in with chicken
adobo katsu peanut and
sauce butter spinach

11 Beef 500 Hard boiled 250 Chicken 500 Orange 250 Pork 500
Tapa egg barbecue Liempo

12 Arroz 500 Buko juice 250 Beef 500 Grapes 250 Chicken 500
ala Misono Afritada
Cubana with
Yasai
Itame

13 Bistek 500 Roasted 250 Chicken 500 Vegetable 250 Pork 500
Tagalog cashews Alfredo sticks with barbecue
dip

14 Breakfa 500 Apple 250 Fish 500 Roasted 250 Hainanes 500
st slices with parmigian sunflower e Chicken
Sausag peanut a seeds
e butter

15 Sloppy 500 Caesar 250 Roast 500 String 250 Pork 500
Joe Salad chicken cheese adobo
with
vegetable
s

16 Chili con 500 Banana 250 Hamburg 500 Celery 250 Chicken 500
carne er curry with Teriyaki
peanut
butter

17 Spanish 500 Hard boiled 250 Chicken 500 Orange 250 Beef with 500
omelette egg Curry broccoli

18 Avocad 500 Buko juice 250 Pork 500 Grapes 250 Thai beef 500
o-baked menudo satay
eggs
19 3-egg 500 Roasted 250 Meatloaf 500 Vegetable 250 Eggplant 500
omelet cashews sticks with Moussak
with dip a
spinach

20 Bacon 500 Apple 250 Fish Fillet 500 Roasted 250 Pork sisig 500
and slices with sunflower
eggs peanut seeds
butter

21 Japanes 500 Kani salad 250 Pork 500 String 250 Cheese- 500
e roast with cheese stuffed
Spamwi veggies bunless
ch burgers

22 Breakfa 500 Banana 250 Chicken 500 Celery 250 Galbii Jim 500
st parmigian with
sausage a peanut
butter

23 Tuna 500 Hard boiled 250 Pork 500 Orange 250 Meatballs 500
melt egg katsu in
frittata marinara
sauce

24 Egg and 500 Buko juice 250 Pork 500 Grapes 250 Chicken 500
Potato salpicao Inasal
Hash with
salted
egg

25 Bacon, 500 Roasted 250 Chicken 500 Vegetable 250 Fish 500
ham, cashews cordon sticks with Curry
and bleu dip
cheese
omelette

26 Pulled 500 Apple 250 Hamburg 500 Roasted 250 Grilled 500
pork slices with er in sunflower chicken
adobo peanut katsu seeds and
butter sauce spinach

27 All meat 500 Caesar 250 Chicken 500 String 250 Pork 500
frittata Salad barbecue cheese Liempo

28 Arroz 500 Banana 250 Beef 500 Celery 250 Chicken 500
ala Misono with Afritada
Cubana with peanut
Yasai butter
Itame
29 Bistek 500 Hard boiled 250 Chicken 500 Orange 250 Pork 500
Tagalog egg Alfredo barbecue

30 Pork 500 Buko juice 250 Fish 500 Grapes 250 Hainanes 500
picadillo parmigian e Chicken
a