mclaypool's keto for lunches 8/2016 Private

by mclaypoolLast updated June 24, 2018
Macro NutrientsAmountMax
Calories (kcal)200450
Carbohydrates (g)020
Protein (g)4055
Total Fat (g)0
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)0
Omega-6 Fatty Acids (g)0
Total Fiber (g)0
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)230010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)752000
Vitamin D (IU)400010000
Vitamin E (IU)301000
Vitamin K (ug)90
Thiamin (mg)1.1
Riboflavin (mg)1.1
Niacin (mg)1435
Folate (ug)4001100
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)4253500
Calcium (g)0.52.5
Chloride (g)3.035
Chromium (ug)25
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)1845
Magnesium (mg)500
Manganese (mg)1.811
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)4.7
Selenium (ug)55400
Sodium (g)1.975
Sulfur (g)0
Zinc (mg)840
Compare to:

my goal for lunch is 40 - 50 g protein and 200 - 400 calories (I usually also have a can of tuna salad)

I want to get all my micronutrients taken care of during breakfast and lunch; anything I get during dinner is gravy :)

includes updated calcium:magnesium ratio

45 g carbs - 15 g fiber = 30 g net carbs :)

U.S. government DRI, female 19-30, Sedentary, Non-Lactating

3/29/2015 - Just confirmed that the previous recommendation for vitamin D was off by a factor of 10!!!


1731 kcal Daily Calorie Intake

25 g Carbohydrates (6%, 100 kcal)

90 g Protein (21%, 360 kcal)

141 g Fat (73%, 1271 kcal)

based on

Used "sedentary" activity level - If I exercise and burn more calories, I'll add fat to satiation.

3/30/15 - set max sodium & chloride to 5 g each.

from, I adjusted the sodium upwards a bit: 5000 mg of sodium chloride (salt) = 1967 g sodium + 3033 g chloride 1000 mg of potassium, in the form of potassium chloride or potassium sulfate 300 mg of magnesium

I changed the upper limit of folate from 1000 mg to 1100 mg since my recipe is a bit over and I'm not really worried about such a small overdose... That said:

The upper limit of 1000 mg of folate / day is because too much folate can mask the effects of vitamin B12 deficiency (which can cause permanent nerve damage!!!). However, given that I'm getting about 250% of my DRI of B12, I'm not that worried about it :)

Uh oh -- here's a different opinion: "High doses of folic acid might cause abdominal cramps, diarrhea, rash, sleep disorders, irritability, confusion, nausea, stomach upset, behavior changes, skin reactions, seizures, gas, excitability, and other side effects.

There is some concern that taking too much folic acid for a long period of time might cause serious side effects. Some research suggests that taking folic acid in doses of 800-1200 mcg might increase the risk of heart attack in people who have heart problems. Other research suggests that taking these high doses might also increase the risk of cancer such as lung or prostate cancer."

"Folic acid overdose is not known to have any deleterious effects on the human body. An overdose is also rare because the body may eventually excrete the high amounts or excess of folic acid. However, consumption of high doses (above 1,000 mcg) over a long period of time can result in some problems. Some of the symptoms of folic acid overdose are as follows: Diarrhea; Insomnia; Digestive problems (such as nausea or gas); Rash; Zinc deficiency; Numbness in the mouth or tongue; Fatigue; Inability to concentrate; Psychotic behavior; Bitter taste in the mouth; Irritability, excitability, or hyperactivity; Reduced appetite; Depression; Seizures; Allergic reactions like swelling on face, throat, lips or tongue.

Moreover, high doses of folic acid can also mask a vitamin B12 deficiency. Folic acid from the supplement will treat the anemia caused by the vitamin B12 deficiency, however, the nerve damage associated with the deficiency will go undetected. An overdose of folic acid is also seen to inactivate the effect of anti-epilepsy medication. This means folic acid is indirectly harming the body, by not allowing the detection of another deficiency. High dose of folic acid is also feared to increase risks of heart attacks in people with heart diseases."