I have previously mentioned that I don't count my macros since I kind of know what I need to eat to get myself going in a day. But a lot of people have been asking about what to eat, so I did it for a week to show you guys. I happened to be on my period so my diet may be slightly different from usual. I think it's particularly beneficial to girls since there are not a lot of healthy diet plans and information regarding fasting that pays attention to women and female hormone levels.
I recommend that you read my diet and workout Q&A post together with this to help you understand why I eat like this.
I don't think you want to hear my long story and rant, so let's jump right in after a little reminder. I thought of listing my calorie intake here, but after discussing it with Ares, I decided against it. Calories is not what you should be focusing on when adjusting your diet, but the quality of the food that you are eating.
Note: This is what I ate in a week. Please take into account your height, weight, and activity level, then adjust accordingly. I am 166cm and weigh about 48–49.8kg. I work out for 30 minutes and bike approximately 11km every day. I need about 100-120g of protein per day.
*definition of keto diet: consuming less than 50g of net carbs per day.
Easy Keto Diet with No Hunger–4.18.22 Monday
Protein: 100.5g Carbs: 46.9g (Net carbs:35.8g) Fat: 34.7g
13:00 180g of chicken breast (uncooked weight)
Protein: 41.6g Carbs: 0g Fat: 2.2g
- half a pack of chicken breast from Costco
- seasoned with salt and dried chili flakes
- no oil added
- air-fried at 200 degrees for 10 minutes
15:00 2 hard-boiled eggs and 150g of pineapple
Protein: 13.4g Carbs: 20.8g (net carbs: 17.6g) Fat: 10.8g
18:30 CP chicken (ready-to-eat)
Protein: 23.8g Carbs: 4g Fat: 2.3g
Usually, I make my own chicken breast, so does Ares, but we have this when we are lazy.
I was over at Ares' who was fasting that day, so it was much quicker to just heat this up. We do a 24-hour fast on Mondays but I wasn't fasting that day because I skip the week before my period. I explain the reason in detail in my diet and workout Q&A.
20:30 strawberry protein yogurt with nuts
Protein: 21.7g Carbs: 22.1g (net carbs: 14.2g) Fat: 19.4g
- 120g Matthew's Choice Plain Yogurt
(enter 'getshredded' at check out for NTD$50 off orders over NTD$500)
- 1 pack Milcolla Collagen Powder
- 1 pack burner Dietary Fiber
- Kirkland dry-roasted nuts, no salt added: 15g cashew, 10g almond, 5g pistachio
This is my go-to meal substitute recipe. On my working days, I would sometimes replace dinner with this instead of having it as dessert. In that case, I would add 25g of whey protein powder instead. I like using the strawberry milk flavor from MD because it tastes just like store-bought strawberry yogurt.
Easy Keto Diet with No Hunger–4.19.22 Tuesday
Protein: 116.4g Carbs: 34.5g (net carbs: 26.4g) Fat: 38.9g
13:30 180g of chicken breast (uncooked weight)
Protein: 41.6g Carbs: 0g Fat: 2.2g
- half a pack of chicken breast from Costco
- seasoned with salt, turmeric, black pepper, and dried chili flakes
- no oil added
- air-fried at 200 degrees for 10 minutes
16:00 matcha latte protein shake with nuts
Protein: 47.6g Carbs: 34.5g (net carbs 26.4g) Fat: 35.2g
(enter 'getshredded' at check out for NTD$50 off orders over NTD$500)
- 350ml milk (iLovePureMilk x Home Love Ranch
- 1 pack Milcolla collagen
- 1 pack burner dietary fiber
- Kirkland dry-roasted nuts, no salt added: 10g cashew, 15g almond, 5g macadamia
By the way, this was such a satisfying afternoon tea. I LOVE matcha latte and used to have them a lot back in high school. The shake I made using milk with MD's Uji Matcha whey protein tasted exactly like the real thing.
20:00 120g of chicken breast (uncooked weight)
Protein: 27.7g Carbs: 0g Fat: 1.5g
- 1 pack of chicken breast from PX Mart (299g) shared with Ares
- seasoned with salt
- no oil added
- air-fried at 200 degrees for 10 minutes
Easy Keto Diet with No Hunger–4.20.22 Wednesday
Protein: 102.2g Carbs: 57.6g(net carbs: 45.5g) Fat: 39.2g
13:30 beef stir-fry "noodles"
Protein: 42g Carbs: 17.2g (net carbs: 13g) Fat: 22.3g
- 150g of grass-fed lean beef (uncooked weight)
- 1 pack konjac noodles from iFit
- 1 egg
- no oil added
- boiled in water, drained, then seasoned
- seasoned with salt and 10g chili paste
This is my go-to easy mini cheat meal, I don't really have it often. It was fun to write down since it's the first time I ever weighed my chili paste before adding it to my food. I usually just get a small spoonful, which turned out to be 10g.
I decided to have beef on this day because I had some spotting in the morning and knew that my period would be arriving either that night or the next day. I am prone to dizziness from iron deficiency, which is why beef was a good choice.
Konjac noodles are made from konjac root fiber. They are high in dietary fiber and does not contain refined carbs. iFit used to only sell them with sauce packets, which was annoying cause I never use the sauce but have to pay for them then throw them away. After lot's of requests on their social media, iFit has started selling konjac noodles without sauce packets.
15:20 2 hard-boiled eggs
Protein: 12.6g Carbs: 1.1g Fat: 10.6g
16:20 CP chicken (ready-to-eat) and 150g of pineapple
Protein: 24.6g Carbs: 23.7g (net carbs: 21.6g) Fat: 2.5g
21:00 peanut whey protein shake
Protein: 23g Carbs: 15.6g (net carbs: 9.8g) Fat: 3.8g
(enter 'getshredded' at check out for NTD$50 off orders over NTD$500)
- 350ml water
- 1 pack Milcolla collagen
- 1 pack burner dietary fiber
The MD Peanut whey protein smells so amazing and even has peanut pieces in it. It has a hint of saltiness and taste like a less sweet version of snickers. I'm sad cause I love it so much but it contains the least grams of protein out of all MD flavors. Most flavors have more than 21g of protein per 35g pack, but this one contains only 17.6g. It also contains the most carbs at 8.3g. Which is why I probably will only be getting this flavor in small packets as my cheat meal of protein shakes.
Easy Keto Diet with No Hunger–4.21.22 Thursday
Protein: 108.5g Carbs: 37.3g (net carbs: 26g) Fat: 13.3g
As you can see, this was quite a low day for me, it's not ideal but I usually don't have much of an appetite on the first day of my period. I still made sure I had enough protein, but I usually have around 30–40g of fat per day. Fat is important because it keeps you satiated and teaches your body to burn fat as fuel. Saturated fat isn't evil either, the right amount helps you retain youthful skin.
13:30 180g of chicken breast (uncooked weight) and half an avocado
Protein: 42.6g Carbs: 4.3g (net carbs: 0.9g) Fat: 9.5g
- 50g of avocado
- half a pack of chicken breast from Costco
- seasoned with salt and dried chili flakes
- no oil added
- air-fried at 200 degrees for 10 minutes
I haven't had avocados in so long! This was heavenly. I love avocados but they are so expensive now. They used to be NTD$45 each, then it was 2 for NTD$99. I got this at NTD$69 each. What is going on? Can a person's right to avocados be a thing? Sorry to bother everyone with my first-world problems, I just really want my avocado privileges!
16:20 1.5 CP chicken (ready-to-eat) and 150g of pineapple
Protein: 36.5g Carbs: 25.7g (net carbs: 23.6g) Fat: 3.7g
I had 1 CP chicken and split another one with Ares.
21:00 Thai milk tea protein Shake
Protein: 29.4g Carbs: 7.3g (net carbs 1.5g) Fat: 0.1g
(enter 'getshredded' at check out for NTD$50 off orders over NTD$500)
- 350ml water
- 1 pack Milcolla collagen
- 1 pack burner dietary fiber
It's supposed to be Thai milk tea, but MD's Thai Milk Tea whey protein tastes exactly like Uni-President's Wheat Flavored Milk Tea. I find it a bit too sweet, even though it tastes good. I think it's a fan favorite cause I saw it sold out on the website for a few times.
Easy Keto Diet with No Hunger–4.22.22 Friday
Protein: 113.5g Carbs: 52.6g(net carbs: 41.3g) Fat: 36.9g
15:10 220g of chicken breast (uncooked weight) and half an avocado
Protein: 51.8g Carbs: 4.3g (net carbs: 0.9g) Fat: 10g
- 50g of avocado
- half a pack of chicken breast from Costco
- seasoned with salt and dried chili flakes
- no oil added
- air-fried at 200 degrees for 10 minutes
I was really tired this day, as I would be at the beginning of my period, so I didn't wake up until 13:00, resulting in the delayed eating schedule. Note that it is NOT ideal to remain fasted for so long on your period and I was definitely a bit hungry when I was preparing my meal, especially since I did not eat as much the day before. I'm usually never hungry following my routine, so this is an anomaly.
I did not deliberately increase the portions though, I just happened to have defrosted a bigger chicken breast the night before.
16:00 70g pork shoulder
Protein: 17.9g Carbs: 0g Fat: 11.6g
I was still pretty full at this point because it was only about 30 minutes since my last meal. But I knew that if I didn't eat then, I wouldn't have time to squeeze in any other meals before work and I would be hungry at night.
My mom made pork shoulder which she boiled in water then sautéed with kimchi. I know she cooks with other stuff that I don't wish to eat, like soy sauce, sometimes even MSG. So I took some pork, put it in boiling water, and microwaved for 2 minutes twice, to get rid of any additional seasoning. Then I added salt and chili flakes.
17:00 150g pineapple
Protein: 0.8g Carbs: 19.7g (net carbs: 17.6g) Fat: 0.2g
21:00 taro latte protein shake
Protein: 43g Carbs: 28.6g (net carbs: 22.8g) Fat: 15.1g
(enter 'getshredded' at check out for NTD$50 off orders over NTD$500)
- 350ml HOOD lactose free whole milk from Costco
- 1 pack Milcolla collagen
- 1 pack burner dietary fiber
I used lactose free milk simply because my dad is lactose intolerant. My mom buys milk in bulk at Costco and we were stocked up with 6 cartons, there was really no point for me to go get regular milk.
I was actually quite afraid to try this whey protein flavor but it turned out to be so good! It tasted like taro paste. My mom loves taro so I told her to try it, she made a face at me because she says she hates the taste of sugar substitute but I forced her. She said it tasted really good and took a huge gulp. Mom, please reimburse my protein intake.
Easy Keto Diet with No Hunger–4.22.22 Saturday
Protein: 130g Carbs: 52.6g (net carbs: 41.3g) Fat: 21.6g
13:50 220g of chicken breast (uncooked weight)
Protein: 50.8g Carbs: 0g) Fat: 2.7g
- half a pack of chicken breast from Costco
- seasoned with salt, dried chili flakes, turmeric, and black pepper
- no oil added
- air-fried at 200 degrees for 10 minutes
I have no special note here. The week is almost over, I think by this point you got the gist of my diet. It's just that I'm eating my chicken as I write this and it's so delicious that I want to give it a Michelin Star. Please don't think that eating well means chicken breast all the time and it's boring. I eat it every day and sometimes I think it's so good that I want more even if I'm not hungry. It's the same feeling people get when they crave chips and can't stop.
16:20 200g of chicken breast (uncooked weight) and 100g pineapple
Protein: 46.7g Carbs: 13.1g (net carbs: 11.7g) Fat: 2.6g
- 2 packs of chicken breast from PXMart shared with Ares
- seasoned with salt
- no oil added
- air-fried at 200 degrees for 10 minutes
19:00 cranberry yogurt with nuts
Protein: 15.6g Carbs: 36.2g (net carbs: 26.6g) Fat: 16.3g
- 200ml AB sugar-free low-fat yogurt
- 50g frozen cranberry from Costco
- 1 pack Milcolla collagen
- 1 pack burner dietary fiber
- Kirkland dry-roasted nuts, no salt added: 10g cashew, 10g almond, 5g macadamia
Cranberries are very good for female intimate health and I regularly include them in my diet. So are pineapples actually, the myth is true for both men and women because it helps balance the probiotics in our intimate area. For a while, I had it with yogurt almost every day. I still have it almost every other day but I didn't this week due to my period. I was trying to keep my carb and sugar intake as low as possible. A detailed explanation is in my diet and workout Q&A. I also haven't eaten much, or any, vegetables this week as you can see.
It's very healthy and completely fine to eat vegetables on a keto diet, I just find it way too filling for me. Like I said, my appetite decreases considerably around my period. I will be doing another post of my regular diet when I am not on my period in 2 weeks but I thought this post would be very beneficial to girls. I also think it will help show that a healthy diet does not always look the same. There are plenty of ways to eat healthy as long as you follow the principles.
I had cranberry yogurt on this day because my period is very short and I could feel that it's going to be leaving by tomorrow night. I felt it was okay to have cranberries because my only other carb intake was the pineapples that I had and my appetite was also starting to return. For the same reason, you can observe that I had my last meal earlier today and am prepared to let my body go through a longer period of intermittent fasting.
Easy Keto Diet with No Hunger–4.22.22 Sunday CHEAT DAY
Protein: 91.6g Carbs: 43.6g (net carbs: 30.6g) Fat: 25.6g / Plus cheat meal.
I haven't had a cheat day in 2 weeks and I'm doing a 24-hour fast tomorrow. Time for a cheat meal!
14:30 160g chicken breast (uncooked weight) 120g kimchi
Protein: 39.7g Carbs: 6.8g (net carbs: 3.4g) Fat: 2.4g
- 120g JONGGA Kimchi
- half a pack of chicken breast from Costco
- seasoned with salt and dried chili flakes
- no oil added
- air-fried at 200 degrees for 10 minutes
As my period comes close to an end, you can see me reintroducing my carbs sources. I did not deliberately decrease the amount of chicken breast, I wish Costco chicken breast would be more consistent with size and weight.
16:30 130g chicken breast + 1 hard boiled egg
Protein: 36.3g Carbs: 0.6g Fat: 6.9g
- half a pack of chicken breast from Costco
- seasoned with salt and dried chili flakes
- no oil added
- air-fried at 200 degrees for 8 minutes
18:50 cranberry yogurt with nuts
Protein: 15.6g Carbs: 36.2g (net carbs: 26.6g) Fat: 16.3g
- 200ml AB sugar-free low-fat yogurt
- 50g frozen cranberry from Costco
- 1 pack Milcolla collagen
- 1 pack burner dietary fiber
- Kirkland dry-roasted nuts, no salt added: 10g cashew, 10g almond, 5g macadamia
19:50 pasta (CHEAT MEAL)
- half serving chili garlic pasta sautéed in olive oil
- about 50g of broccoli + 20g of eggplant
- about 80g of pork (cooked weight)
I have no idea what the precise nutrition values of this is, it’s a cheat meal and I don’t care! These estimations are probably not too far off, they are just for you to understand the portion of my cheat meal.
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