KETOGENIC INTERMITTENT FASTING · Chicken Breast 6 Oz. 244 0 4 52 Butter 2 Tbsp. 204 0 24 0 Coconut...
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Transcript of KETOGENIC INTERMITTENT FASTING · Chicken Breast 6 Oz. 244 0 4 52 Butter 2 Tbsp. 204 0 24 0 Coconut...
Phase 2KETOGENIC INTERMITTENT FASTING
RUDY MAWER’S20 DAY HOLLYWOOD REBOOT
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W W W. R U DY M AW E R .C O M
Ingredients
Whey Protein 2 scoop 224 5 0 51
Total: 224 5 0 51
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 6
Ingredients
2% Greek Yogurt 1.5 cup 210 9 6 30
Total: 210 9 6 30
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1474 52 74 150
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
W W W. R U DY M AW E R .C O M
Ingredients
Eggs 3 207 0 15 18
Bacon 4 pieces 174 2 14 10
Shredded Cheese .25 cups 113 1 9 7
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp. 49 1 5 0
Total: 575 10 43 37
Amount Calories Carbs Fat Protein
MEAL 3 - BACON, EGG & CHEESE OMELET
Ingredients
Mixed Nuts 1 Oz. 174 7 14 5
4% Cottage Cheese 1 Cup 218 6 10 26
Raspberries 1 Cup 73 15 1 1
Total: 465 28 25 32
Amount Calories Carbs Fat Protein
MEAL 4
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
W W W. R U DY M AW E R .C O M
Ingredients
2% Greek Yogurt 1.5 Cup 210 9 6 30
Total: 210 9 6 30
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 7
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Total: 229 25 5 21
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1433 74 65 138
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
W W W. R U DY M AW E R .C O M
Ingredients
Salmon 8 Oz. 202 4 2 42
Butter 2 Tbsp. 207 0 23 0
Skim Milk 1.5 cup 112 16 0 12
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp. 49 1 5 0
Total: 602 27 30 56
Amount Calories Carbs Fat Protein
MEAL 3 - PAN SEARED & BAKED SALMON WITH BUTTER
Ingredients
Mixed Nuts 1 Oz. 174 7 14 5
4% Cottage Cheese 1 Cup 218 6 10 26
Total: 392 13 24 31
Amount Calories Carbs Fat Protein
MEAL 4
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
W W W. R U DY M AW E R .C O M
Ingredients
Whey Protein 2 scoop 224 5 0 51
Total: 224 5 0 51
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 8
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Total: 229 25 5 21
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1586 62 82 150
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
W W W. R U DY M AW E R .C O M
Ingredients
Canned Yellowtail In Olive Oil 6 Oz. 411 0 27 42
Avocado 1 249 12 21 3
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp. 49 1 5 0
Total: 741 19 53 47
Amount Calories Carbs Fat Protein
MEAL 3 - YELLOWTAIL & AVOCADO IN OLIVE OIL
Ingredients
Mixed Nuts 1 Oz. 174 7 14 5
4% Cottage Cheese 1 Cup 218 6 10 26
Total: 392 13 24 31
Amount Calories Carbs Fat Protein
MEAL 4
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
W W W. R U DY M AW E R .C O M
Ingredients
2% Greek Yogurt 1.5 cup 210 9 6 30
Total: 210 9 6 30
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 9
Ingredients
Whey Protein 1 scoop 112 2 0 26
Total: 112 2 0 26
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1512 52 92 119
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
Ingredients
Blueberries 1 Cup 97 21 1 1
Total: 315 27 11 27
Amount Calories Carbs Fat Protein
MEAL 4
W W W. R U DY M AW E R .C O M
Ingredients
Ribeye 6 Oz. 485 0 41 29
Butter 2.5 Tbsp. 261 0 29 0
Asparagus 1 cup 32 5 0 3
Mushrooms 1 cup 16 2 0 2
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp. 49 1 5 0
Total: 875 14 75 36
Amount Calories Carbs Fat Protein
MEAL 3
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
4% Cottage Cheese 1 Cup 218 6 10 26
W W W. R U DY M AW E R .C O M
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Total: 229 25 5 21
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 10
Ingredients
2% Greek Yogurt 1.5 cup 210 9 6 30
Total: 210 9 6 30
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1457 60 73 140
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
W W W. R U DY M AW E R .C O M
Ingredients
Mixed Nuts 1 Oz. 174 7 14 5
4% Cottage Cheese 1 Cups 218 6 10 26
Total: 392 13 24 31
Amount Calories Carbs Fat Protein
MEAL 4
Ingredients
Chicken Breast 6 Oz. 244 0 4 52
Butter 2 Tbsp. 204 0 24 0
Coconut Milk (Unsweetened) 8 Oz. 66 2 5 0
Mushrooms 2 cups 32 4 0 4
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp. 49 1 5 0
Total: 627 13 38 58
Amount Calories Carbs Fat Protein
MEAL 3 - CREAMY MUSHROOM CHICKEN BREAST
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 K E TO G E N I C I N T E R M I T T E N T FA ST I N G
PHASE #2Ketogenic Intermittent Fasting
Higher Meal Plan
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