Quote:

Make me a few days of eating, keep total carbs (not net) under 30, some fibre is okay but keep it fairly low, aim for 70-90g of protein, and keep fat roughly around double protein + carbs, make one meal use blade roast from chuck each day, about 40g proruen worth

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Quote:

. Here are three days. I read your fat target as roughly 2 g of fat for every 1 g of protein plus carbs, which works out to about 190-205 g fat a day. All numbers are estimates, so check them against your labels.

## Day 1
- **Breakfast:** 2 eggs fried in 1 tbsp butter, 2 strips bacon, coffee with 2 tbsp heavy cream
- **Lunch (blade roast):** 150 g cooked blade roast (about 200 g raw), 2 cups spinach wilted in 1 tbsp butter + 1 tbsp olive oil
- **Dinner:** 100 g baked salmon with 2 tbsp lemon butter and 2 tbsp mayo mixed with lemon as a sauce, 1 cup zucchini sautéed in 1 tbsp olive oil, romaine with 1 tbsp olive oil and vinegar
- **Snack:** 30 g macadamias

**Totals:** about 88 g protein, 195 g fat, 15 g carbs, 6 g fibre

## Day 2
- **Breakfast:** 2-egg omelet with 30 g cheddar, cooked in 2 tbsp butter, coffee with 2 tbsp cream
- **Lunch (blade roast):** 150 g shredded blade roast in butter lettuce cups with 3 tbsp mayo, 2 tbsp sour cream, 2 dill pickle spears, and ½ cup sliced cucumber
- **Dinner:** 1 skin-on roasted chicken thigh, ½ cup cauliflower mashed with 3 tbsp butter and 3 tbsp cream, 1 cup mushrooms sautéed in butter
- **Snack:** 30 g pecans

**Totals:** about 88 g protein, 205 g fat, 20 g carbs, 7 g fibre

## Day 3
- **Breakfast:** 2 eggs scrambled with 2 tbsp cream and 1 tbsp butter, 3 strips bacon
- **Lunch:** 2 deviled eggs made with 3 tbsp mayo, romaine with 1 tbsp olive oil dressing, ¼ avocado
- **Dinner (blade roast):** 150 g blade roast with a pan gravy of 3 tbsp cream and butter, 1 cup mushrooms sautéed in 2 tbsp butter
- **Snack:** 40 g macadamias

**Totals:** about 83 g protein, 199 g fat, 17 g carbs, 7 g fibre

## Notes
- Braise one big blade roast and portion it, since it reheats well. About 200 g raw gives roughly 150 g cooked, or about 40 g protein. Blade is fatty, so the fat from the roast itself is already counted.
- This comes to roughly 2,200-2,400 kcal a day because of the fat target. If that's too much, trim the added butter, oil, and mayo first, since the protein and carbs are already set.
- You have about 10-15 g of carb room each day. Berries, a bit more leafy greens, or a few olives would fit if you want more variety. 

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geokills said:

You definitely don't need a tablespoon of butter to cook 2 fried eggs.  Not sayin' it wouldn't be delicious, but if you're cookin' two strips of bacon anyway, why not just fry the eggs in the rendered bacon fat?

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You, Good Sir, are a gentleman and a scholar.

KevinDontWave said:

geokills said:

You definitely don't need a tablespoon of butter to cook 2 fried eggs.  Not sayin' it wouldn't be delicious, but if you're cookin' two strips of bacon anyway, why not just fry the eggs in the rendered bacon fat?

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You, Good Sir, are a gentleman and a scholar.

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gopher said:

Guys ai put the butter in to hit the fat macro I gave it, it's not really for the taste or w.e.

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gopher said:

Guys ai put the butter in to hit the fat macro I gave it, it's not really for the taste or w.e.

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Headies said:

Goph, I was stoned when I read the title of this thread, and I thought it was going to be 3 hours of AI-generated chewing sounds.

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