7-day PSMF Protocol, 4 Days per week regular keto 22 total carbs, 3 days PSMF
Regular Keto Day 22 Total carbs
Day 1 (Sunday)
Break breakfast
Bulletproof Coffee 1 total carbs, Protein 11g, Fat, 13g, Cal 162
Egg bites 2 total carbs, Protein 19g, Fat 25g, Cal 310
Total 3 Total Carbs Protein 30g, Fat 38g, Cal 462
Lunch
PSMF Hot dog roll (2) 2 total carbs, Protein 19g, Fat 0, Cal 96
2 Teton beef sausage Uncured 1 Total Carb, Protein 22g, Fat 34g, Cal 400
Cheddar cheese 1 slice 0 Total Carbs, Protein 5g, Fat 7g, Cal 80
Total 3 Total Carbs, Protein 46g, Fat 41g, Cal 576g
Dinner
Salad, 2 cup Spinach 2 total Carbs, Protein 2g, Fat 0g, Cal 14g
Feta Cheese 2OZ 2 Total Carbs, Protein 15g, Fat 10g, Cal 142
Can Tuna 7oz (in water is lower) 3 total carbs, Protein 26g, Fat 23g, Cal 323
Primal kitchen dressing 2TBSP 1 Total Carb, Protein 0g, Fat 14g, Cal 130
Total 8 Total Carbs, Protein 33g, Fat 47g, Cal 479
Total for Day 1 16 Total Carbs, Protein 109g, Fat 126g, Cal 1517
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Protein Sparing Fast Day 10 Total carbs, Below 30g of fat and protein close to 160
No Dairy Day
Day 2 (Monday)
Breakfast
Black Coffee 0 Total Carbs, Protein 1g, Fat 0g, Cal 2
Collagen 2 scoops 0 Total Carbs, Protein 20g, Fat 0, Cal 80
Egg whites 2 large eggs 0 Total Carbs, Protein 7g, Fat 0g, Cal 35
Total 0 Total Carbs, Protein 28g, Fat 0g, Cal 117
Lunch
Egglife wrap 2 0 Total Carbs, Protein 10g, Fat 0, Cal 50
Smoked Turkey breast 7oz (applegate) 2 Total Carbs, Protein 17g, Fat 1g, Cal 77
Total 2 Total carbs, Protein 27g, Fat 1g, Cal 127
Dinner
Chicken Breast (skinless) 12 oz 0 Total Carb, Protein 105g, Fat 15g, Cal 589
Broccoli ½ cup 3 total carbs, Protein 1g, Fat 0g, Cal 15
Total 3 Total carbs Protein 106g, Fat 15g, Cal 604
Total for PSMF DAY 2 5 Total Carb, Protein 161g, Fat 16g, Cal 848
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Regular Keto Day 22 Total carbs
Day 3 (Tuesday)
Break breakfast
Bulletproof Coffee 1 total carb, Protein 11g, Fat, 13g, Cal 162
Egg bites ??? 2 total carbs, Protein 19g, Fat 25g, Cal 310
Total 3 Total Carbs Protein 30g, Fat 38g, Cal 462
Lunch
PSMF Hot dog roll (2) 2 total carbs, Protein 19g, Fat 0, Cal 96
2 Teton beef sausage Uncured 1 Total Carb, Protein 22g, Fat 34g, Cal 400
Cheddar cheese 1 slice 0 Total Carbs, Protein 5g, Fat 7g, Cal 80
Total 3 Total Carbs, Protein 46g, Fat 41g, Cal 576g
Dinner
Salad, 2 cup Spinach 2 total Carbs, Protein 2g, Fat 0g, Cal 14g
Feta Cheese 2OZ 2 Total Carbs, Protein 15g, Fat 10g, Cal 142
Can Tuna 7oz (in water is lower) 3 total carbs, Protein 26g, Fat 23g, Cal 323
Primal kitchen dressing 2TBSP 1 Total Carb, Protein 0g, Fat 14g, Cal 130
Total 8 Total Carbs, Protein 33g, Fat 47g, Cal 479
Total for Day 3 16 Total Carbs, Protein 109g, Fat 126g, Cal 1517
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Day 4 PSMF (Wednesday)
Breakfast
Black Coffee 0 Total Carbs, Protein 1g, Fat 0g, Cal 2
Collagen 2 scoops 0 Total Carbs, Protein 20g, Fat 0, Cal 80
Egg whites 2 large eggs 0 Total Carbs, Protein 7g, Fat 0g, Cal 35
Total 0 Total Carbs, Protein 28g, Fat 0g, Cal 117
Lunch
Egglife wrap 2 0 Total Carbs, Protein 10g, Fat 0, Cal 50
Smoked Turkey breast 7oz (applegate) 2 Total Carbs, Protein 17g, Fat 1g, Cal 77
Total 2 Total carbs, Protein 27g, Fat 1g, Cal 127
Dinner
Chicken Breast (skinless) 12 oz 0 Total Carb, Protein 105g, Fat 15g, Cal 589
Broccoli ½ cup 3 total carbs, Protein 1g, Fat 0g, Cal 15
Total 3 Total carbs Protein 106g, Fat 15g, Cal 604
Total for PSMF DAY 4 5 Total Carb, Protein 161g, Fat 16g, Cal 848
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Regular Keto Day 22 Total carbs
Day 5 (Tuesday)
Break breakfast
Bulletproof Coffee 1 total carb, Protein 11g, Fat, 13g, Cal 162
Egg bites 2 total carbs, Protein 19g, Fat 25g, Cal 310
Total 3 Total Carbs Protein 30g, Fat 38g, Cal 462
Lunch
PSMF Hot dog roll (2) 2 total carbs, Protein 19g, Fat 0, Cal 96
2 Teton beef sausage Uncured 1 Total Carb, Protein 22g, Fat 34g, Cal 400
Cheddar cheese 1 slice 0 Total Carbs, Protein 5g, Fat 7g, Cal 80
Total 3 Total Carbs, Protein 46g, Fat 41g, Cal 576g
Dinner
Salad, 2 cup Spinach 2 total Carbs, Protein 2g, Fat 0g, Cal 14g
Feta Cheese 2OZ 2 Total Carbs, Protein 15g, Fat 10g, Cal 142
Can Tuna 7oz (in water is lower) 3 total carbs, Protein 26g, Fat 23g, Cal 323
Primal kitchen dressing 2TBSP 1 Total Carb, Protein 0g, Fat 14g, Cal 130
Total 8 Total Carbs, Protein 33g, Fat 47g, Cal 479
Total for Day 5 16 Total Carbs, Protein 109g, Fat 126g, Cal 1517
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Day 6 PSMF (Friday)
Breakfast
Black Coffee 0 Total Carbs, Protein 1g, Fat 0g, Cal 2
Collagen 2 scoops 0 Total Carbs, Protein 20g, Fat 0, Cal 80
Egg whites 2 large eggs 0 Total Carbs, Protein 7g, Fat 0g, Cal 35
Total 0 Total Carbs, Protein 28g, Fat 0g, Cal 117
Lunch
Egglife wrap 2 0 Total Carbs, Protein 10g, Fat 0, Cal 50
Smoked Turkey breast 7oz (applegate) 2 Total Carbs, Protein 17g, Fat 1g, Cal 77
Total 2 Total carbs, Protein 27g, Fat 1g, Cal 127
Dinner
Chicken Breast (skinless) 12 oz 0 Total Carb, Protein 105g, Fat 15g, Cal 589
Broccoli ½ cup 3 total carbs, Protein 1g, Fat 0g, Cal 15
Total 3 Total carbs Protein 106g, Fat 15g, Cal 604
Total for PSMF DAY 6 5 Total Carb, Protein 161g, Fat 16g, Cal 848
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Regular Keto Day 22 Total carbs
Day 7 (Saturday)
Break breakfast
Bulletproof Coffee 1 total carb, Protein 11g, Fat, 13g, Cal 162
Egg bites 2 total carbs, Protein 19g, Fat 25g, Cal 310
Total 3 Total Carbs Protein 30g, Fat 38g, Cal 462
Lunch
PSMF Hot dog roll (2) 2 total carbs, Protein 19g, Fat 0, Cal 96
2 Teton beef sausage Uncured 1 Total Carb, Protein 22g, Fat 34g, Cal 400
Cheddar cheese 1 slice 0 Total Carbs, Protein 5g, Fat 7g, Cal 80
Total 3 Total Carbs, Protein 46g, Fat 41g, Cal 576g
Dinner
Salad, 2 cup Spinach 2 total Carbs, Protein 2g, Fat 0g, Cal 14g
Feta Cheese 2OZ 2 Total Carbs, Protein 15g, Fat 10g, Cal 142
Can Tuna 7oz (in water is lower) 3 total carbs, Protein 26g, Fat 23g, Cal 323
Primal kitchen dressing 2TBSP 1 Total Carb, Protein 0g, Fat 14g, Cal 130
Total 8 Total Carbs, Protein 33g, Fat 47g, Cal 479
Total for Day 5 16 Total Carbs, Protein 109g, Fat 126g, Cal 1517