A spreadsheet breaking down the amount of carbohydrates, calories and protein contained within the quantities of food for Week 1 of Keto Kickstarter.
| food | quantity for the week | carbs | cals | protein | source. Pyo pick your own, gyo grow your own | ||||
|---|---|---|---|---|---|---|---|---|---|
| olive oil | 100ml | 0 | 900 | 0 | |||||
| coconut oil | 100g | 0 | 900 | 0 | |||||
| lemon | 1lemon | 3.2 | 20 | 1 | |||||
| double cream | 300ml | 4.8 | 1401 | 4.5 | Amendments. | ||||
| pecans | 100g | 5.8 | 704 | 9.2 | Add coconut oil £3.00 | ||||
| mixed nuts | 200g | 13 | 1232 | 43.2 | Remove cost of ingredients that will carry over to following weeks, olive oil, coconut oil, yogurt, cheese, mayonnaise | ||||
| frozen cod | 120g | 0.3 | 73 | 15.3 | |||||
| chicken | 1.5kg | 0 | 3366 | 340 | local | ||||
| full fat greek yogurt | 500g | 27.5 | 620 | 21 | |||||
| courgette | 200g | 3.6 | 40 | 3.6 | local/gyo | ||||
| mushrooms | 250g | 0.75 | 20 | 2.5 | |||||
| eggs | 12eggs | 3 | 900 | 90 | local/gyo | ||||
| cauliflower | 1 cauliflower 900g | 30 | 380 | 36 | local/gyo | ||||
| mature cheddar | 300g | 0.4 | 832 | 50.8 | |||||
| Tesco dark chocolate | 200g | 44 | 1170 | 22.4 | |||||
| broccoli | 350g | 11.2 | 140 | 15 | local/gyo | ||||
| cucumber | 300g | 4.5 | 33 | 2.1 | local/gyo | ||||
| strawberries | 400g | 24 | 120 | 3.2 | local/pyo/gyo | ||||
| mayo | 100g | 1.9 | 670 | 0.9 | recipe alternative | Mayo substitute;add £1.81 extra for garlic clove, mustard, organic butter. | |||
| onion | 130g | 12 | 52 | 1.5 | local/gyo | Trudi's Mayo ( link) | |||
| coffee | as needed | 0 | 0 | 0 | |||||
| spice | use up | 7.9 | 119 | 3.3 | |||||
| pepper | as needed | 0 | 0 | 0 | Notes. Spice mix unnecessary if you are happy to buy spices individually and will save on carbs. Little energy here. | ||||
| bell pepper | 200g | 9.2 | 54 | 2 | |||||
| total in shop | 207.05 | 13746 | 667.5 | ||||||
| Average per day | 29.5g carbs | 1963 calories | 95.3g protein | £28.63 per week. First week will cost £39 |