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    Final Plan

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    sreeraj 056

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    © All Rights Reserved
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    Final Plan

    Uploaded by

    sreeraj 056
    7 views2 pages

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    © © All Rights Reserved

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    7 views2 pages

    Final Plan

    Uploaded by

    sreeraj 056

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Tailored Keto Meal Plan with Micronutrient Quantities

    Macronutrient Breakdown (Approximate)


    • Fats: ~75%
    • Protein: ~25%
    • Carbs: ~4%
    • Total Calories: ~1328
    • Total Fiber: ~30 grams

    Sample Meal Plan with Micronutrient Quantities


    Meal Component Serving Calories Protein Fats Carbs Fiber Key Micronutrients (Quantity)
    Size (g) (g) (g) (g)
    Grilled Chicken Breast 250 400 55 8 0 0 B3 (18 mg), B6 (1.2 mg), B12
    grams (0.6 mcg), Iron (2.5 mg), Zinc
    (2.5 mg)
    Eggs 2 large 140 12 10 1 0 Vitamin D (82 IU), B12 (1.1
    mcg), Selenium (28 mcg),
    Choline (280 mg)
    Spinach (cooked) 300 81 9 0.9 15 6.6 Magnesium (225 mg), Calcium
    grams (300 mg), Iron (4.5 mg),
    Vitamin K (450 mcg), Vitamin
    A (1350 IU), Vitamin C (35
    mg)
    Chia Seeds 25 125 5 7.5 10 9 Omega-3 ALA (4,900 mg),
    grams Calcium (177 mg), Magnesium
    (95 mg), Fiber (9 g)
    Coconut Oil 1 tbsp 120 0 14 0 0 Healthy fats (MCTs)

    Ghee 1 tsp 45 0 5 0 0 Vitamin A (150 IU), CLA


    (conjugated linoleic acid)
    Ginger Garlic Paste 1 tbsp 20 0.4 0.2 4 0.4 Antioxidants, Vitamin B6 (0.1
    mg), Selenium (0.6 mcg)
    Onion (cooked) 50 20 1.1 0.1 9 1.7 Vitamin C (5 mg), Folate (12
    grams mcg)
    Bell Peppers (cooked) 100 26 1 0.2 6 2 Vitamin C (95 mg), Vitamin A
    grams (300 IU), Vitamin B6 (0.2 mg)
    Lettuce 100 16 1.5 0.3 2 1.5 Vitamin A (550 IU), Vitamin K
    grams (130 mcg), Folate (40 mcg)
    Shallots (cooked) 25 10 0.2 0.05 2.5 0.25 Manganese (0.1 mg), Vitamin
    grams C (2 mg), B6 (0.03 mg)
    Lemon Juice 1 20 0 0 6 0.3 Vitamin C (30 mg), Potassium
    medium (80 mg)
    lemon
    Black Coffee 2 cups 10 0 0 0 0 Antioxidants
    Daily Totals for Key Micronutrients
    Nutrient Total Amount Notes
    (Approximate)
    Vitamin A ~2200 IU Supports vision, skin health
    Vitamin C ~200 mg Boosts immune health,
    antioxidant
    Vitamin D ~82 IU May need supplement; supports
    bone health
    Vitamin K ~580 mcg Supports blood clotting and bone
    health
    Vitamin B6 ~1.6 mg Important for brain health,
    protein metabolism
    Vitamin B12 ~1.7 mcg Essential for red blood cells,
    nerve health
    Folate ~52 mcg Supports cell division and red
    blood cell formation
    Calcium ~480 mg Bone health and muscle function
    Iron ~7 mg Important for oxygen transport
    and energy
    Magnesium ~320 mg Supports muscle and nerve
    function, aids in relaxation
    Zinc ~2.5 mg Immune function, wound healing
    Omega-3 ~4900 mg (ALA from chia Anti-inflammatory benefits;
    seeds) consider fish oil for EPA/DHA

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