One Week Of Keto: Monday

This is what a normal Monday looks like for me

5: 00 AM — Up for Work. Drink 32oz of water.

Work from 6:00 AM – 9:00 AM and then drink another 32 oz of water.

Work out at the Gym from 9:30-11:00. This was my routine today:

  • 30 minutes elliptical “cardio setting” 300 calories burned.
  • 30 minutes running at a 2.0 incline. 2.33 miles done 225 calories burned.
  • 100 crunches
  • 3 sets of 30 of the following: bicep curls, tricep curls, and push ups

All this… without food. Oh, and drink another 32oz water.

11:00-12:00 rest, water, food

  • Today I ate some toffee fat bombs at about 11:00
  • At about 11:45 I ate my lunch. Mashed Cauliflower with bacon. Ham, pepper jack, and mayo roll up. A side of Hot Chocolate.Image
  • Then I make dinner. Today it’s just 1/2 cucumber and 2 fat bombs. I’ll probably dip the cucumbers into some ranch.Image

I finish my day at work. I eat my dinner at about 5:00, then I stop eating until the next day. I keep pounding down the water to stay hydrated.


One Carb Hot Chocolate

I wish I would have realized this years ago.

Hot Chocolate can be Keto, too!

I drink this every day before going into work. It is pretty high fiber, packed with good fats, and reasonably low on the calories. It’s also only one net carb.


And there are only four ingredients.

  • hot water in a regular sized mug, filled 3/4 the way full
  • 1 Tbs of cocoa powder (only 10 calories!)
  • 2 Tbs of heavy cream
  • 3 drops of liquid stevia. (You can add more if you don’t think it’s sweet enough.)

Mix together, and you’ve got a high fat, low carb warm snack. This is super easy to throw together in a rush.


Tips: Make sure your water is hot for two reasons.

  1. The baking cocoa powder doesn’t mix very easily if the water is cold or room temperature.
  2. When you add the cold cream, it will bring down the temperature of your cocoa.

Use liquid stevia, not the packets. The packets contain some carbs that keep stevia in a powdered form rather than a liquid. Liquid stevia had 0 carbs!