Keto Diet Week One

August 5, 2018 Off By Jess

Keto week one

This post may contain affiliate links.

I’m more than a week into the keto diet now, and I’m actually loving it. This is the first time I’ve been on a diet that doesn’t make me feel deprived or bored. I feel like my food options are pretty endless and I’ve actually had a lot of fun cooking so many new things lately.

Earlier this week, I did a detailed post about my first day of the keto diet that includes what I ate, the macros for what I ate, how much the food cost (individually, per meal, and for the day) and how I felt after day one. I wanted to do a similar overview for the first week, but I’m not going to include macros for everything. Keep in mind that the cost breakdown is just for MY portion of the meal, which is most pertinent for dinners.

Also, if you’re asking yourself what “macros” are, check out this post! It has info about what the keto diet is, how it works, and what macros are.

If you want to know the macros for certain foods or meals, I highly recommend downloading the free Total Keto Diet app. You can search for foods and scan barcodes for particular brands so that you get accurate macro information for each thing. This app is the best (and easiest) way to track what you’re eating, get accurate macro information, and make sure you’re staying within your daily allowance. It also has some great recipes that you can try out!

Here is my daily allowance based on the app:

Keto Diet Allowance

I stayed within or well under my allowance every day except for one. With the exception of my first lunch, I have consistently felt full and satisfied while staying within these limits. The one day I went over was not because I was hungry and ate too much… Keep reading to see how I went over my limit 😉

Day One

Day One Breakfast

For breakfast, I had two scrambled eggs sprinkled with cheese and an entire avocado. I also had half of a cup of coffee with sugar-free hazelnut creamer.

Breakfast Cost Breakdown

Avocado $2.50

Eggs $0.51 ($4.59 for 18 eggs)

Cheese $0.14 ($11.49 for 5 pounds of cheese)

Coffee $0.66 ($13.19 for 20oz)

Cream $0.10 ($3.69 for 32oz)

Total: $3.91

Day One Lunch

For lunch, I had 3oz of rotisserie chicken, three baby pickles, and ten extra large olives.

This lunch was not filling enough, and I did find myself counting down the minutes to dinner. I made adjustments for future lunches so it would be more filling.

Lunch Cost Breakdown

Chicken $0.66 ($7.98 for at least 12oz)

Pickles $0.11 ($2.59 for at least 24 pickles)

Olives $0.37 ($1.50 for 40 olives)

Total: $1.14

Day One Snacks

For snacks, I just had second servings of both pickles and olives.

Snacks Cost Breakdown

Pickles $0.11 ($2.59 for at least 24 pickles)

Olives $0.37 ($1.50 for 40 olives)

Total: $0.48

Day One Dinner

I made the BEST dinner for day one of my keto diet. I used this recipe for zucchini boats and changed it up a bit. Instead of marinara sauce, I used a jar of vodka sauce that I had in the fridge and I swapped ground beef for ground turkey. Then I topped my boats with a bit of avocado and fresh tomato.

Keto Diet Dinner

Dinner Cost Breakdown

Zucchini $0.72 ($2.16 for three)

Turkey $2.63 ($7.89 for 1lb)

Cheese $0.57 ($11.49 for 5 pounds shredded)

Sauce $0.42 ($2.50 for 24oz)

Avocado $1.25 ($2.50 for whole)

Tomato $0.27 ($0.55 for whole)

Total: $5.86

Total Cost For Day One: $11.39

Day One Weight Loss

My goal with the keto diet is to be healthy, and right now that means losing some weight. I weighed myself first thing in the morning on day one so I knew my starting point, and I’ll continue to weigh myself first thing each morning to track my progress. After weighing myself first thing in the morning on day two, I had already lost 1.4lbs!

For more details on day one, check out this post!

Day Two

Day Two Breakfast

For breakfast, I had two scrambled eggs sprinkled with cheese and three chicken maple breakfast sausages. I also had two drinks of a grande cold brew with cream and vanilla* from Starbucks.

*I didn’t ask for the vanilla but they made the drink wrong and included it anyway. If I had drunk the whole thing, it would have blown my allowance for the day. Opt for no syrup or sugar-free syrup if you’re going out for coffee. Also, the cream in my drink was expired so this was truly awful anyways.

Breakfast Cost Breakdown

Eggs $0.51 ($4.59 for 18 eggs)

Cheese $0.14 ($11.49 for 5 pounds of cheese)

Sausage $1.80 ($5.99 for 10 sausages)

Coffee $4.25

Total: $6.70

Day Two Lunch

For lunch, I had 3oz of rotisserie chicken, three baby pickles, ten extra large black olives, and one whole avocado.

My lunch on day one wasn’t filling enough at all, so I added in the avocado on day two and it did the trick!

Lunch Cost Breakdown

Chicken $0.66 ($7.98 for at least 12oz)

Pickles $0.11 ($2.59 for at least 24 pickles)

Olives $0.37 ($1.50 for 40 olives)

Avocado $2.50

Total: $3.64

Day Two Snacks

For a snack, I had 1oz of roasted and salted almonds.

Snacks Cost Breakdown

Almonds $0.54 ($5.99 for 11oz)

Total: $0.54

Day Two Dinner

For dinner, I made zoodles with a homemade avocado pasta sauce. I ate two bites before dumping it in the sink because it was so awful. I’ve wanted to make this pasta sauce for a long time and it’s keto friendly, plus I love zoodles. That being said, the sauce was the worst thing I’ve ever cooked – both my kiddo and I couldn’t even stomach it.

My makeup dinner was Red Robin keto style. I had an Angus burger patty with a slice of provolone cheese and one cup of broccoli sprinkled with cheddar jack cheese.

Dinner Cost Breakdown

Zucchini $0.72 ($2.16 for three)

Avocado $2.50 ($2.50 for a whole avocado)

Garlic $0.12 ($0.79 for a head)

Basil $0.45 ($2.69 for a small box)

Olive Oil $1.50 ($12.69 for 16.9oz )

Angus Patty w/ Cheese, Side of Broccoli $9.99

Cheese $0.57 ($11.49 for 5 pounds shredded)

Total: $15.85

Total Cost For Day Two: $26.73

Day Two Weight Loss

After weighing myself first thing in the morning on day three, I had gained back 0.8lb so my weight loss was 0.6lb total.

Day two was kind of a shit show… with expired cream from Starbucks and a pasta sauce that made me gag, I thought I might give up and my lack of weight loss didn’t really help. The good news is that it only got better from here!

Day Three

Day Three Breakfast

This was my first day of work while on the keto diet, so I needed an easy on the go breakfast. For breakfast, I had two hard boiled eggs and two chicken maple sausages.

Breakfast Cost Breakdown

Eggs $0.51 ($4.59 for 18 eggs)

Sausage $1.20 ($5.99 for 10 sausages)

Total: $1.71

Day Three Lunch

For lunch, I had 3oz of rotisserie chicken, three baby pickles, ten extra large black olives, and one whole avocado.

I like having pretty consistent breakfast and lunches because it makes meal prepping for work really easy.

Lunch Cost Breakdown

Chicken $0.66 ($7.98 for at least 12oz)

Pickles $0.11 ($2.59 for at least 24 pickles)

Olives $0.37 ($1.50 for 40 olives)

Avocado $2.50

Total: $3.64

Day Three Snacks

For snacks, I had 1oz of roasted and salted almonds and 1 cup of raspberries.

Snacks Cost Breakdown

Almonds $0.54 ($5.99 for 11oz)

Raspberries $1.48 ($4.49 for 12oz)

Total: $2.02

Day Three Dinner

For dinner, I made my favorite salmon meal from Costco! I had 4.5oz of salmon with butter and dill and fifteen asparagus spears.

Dinner Cost Breakdown

Salmon: $3.43 ($24.38 for 32oz w/ butter and dill topping)

Asparagus $2.15 ($8.59 for 36oz)

Total: $5.58

Total Cost For Day Three: $12.95

Day Three Weight Loss

After weighing myself first thing in the morning on day four, I had lost 1.6lb so my weight loss was 2.2lb total. I couldn’t believe I had such a big loss after a gain the day before. Throughout the whole week, there’s a trend with this sort of yo-yo pattern. I seem to gain a bit of weight and then lose more to put me even farther than my previous lowest weight.

Day Four

Day Four Breakfast

For breakfast, I had two hard boiled eggs and two chicken maple sausages.

Breakfast Cost Breakdown

Eggs $0.51 ($4.59 for 18 eggs)

Sausage $1.20 ($5.99 for 10 sausages)

Total: $1.71

Day Four Lunch

For lunch, I had 4oz of leftover salmon with butter and dill and fifteen asparagus spears.

Lunch Cost Breakdown

Salmon: $3.04 ($24.38 for 32oz w/ butter and dill topping)

Asparagus $2.15 ($8.59 for 36oz)

Total: $5.19

Day Four Snacks

For snacks, I had 2oz of roasted and salted almonds and wine* (after dinner).

Snacks Cost Breakdown

Almonds $1.08 ($5.99 for 11oz)

Wine $6.99

Total: $8.07

*Tuesday is my self-care day and I take an entire hour and a half COMPLETELY by myself to watch cheesy tv (the Bachelorette) and drink wine. And yes, I usually drink the whole bottle. It’s the only time I set aside during the week where someone else is entirely responsible for the child and the dogs and not bothering me. I definitely am not giving this up for keto (at least not right now when there’s one week left of the Bachelorette). Even with my entire bottle of wine, I was only over by 500 calories and 3g of carbs. SERIOUSLY NOT BAD!

Day Four Dinner

For dinner, I made an Angus beef patty with a slice of cheddar cheese, one whole avocado, and about a quarter of an heirloom tomato.

keto dinner

Dinner Cost Breakdown

Beef: $3.50 ($13.98 for 2lb)

Cheese: $0.26 ($10.49 for 40oz)

Avocado $2.50

Tomato $1.00 ($3.99 for a big tomato)

Total: $7.26

Total Cost For Day Three: $22.23

Day Four Weight Loss

After weighing myself first thing in the morning on day five, I had lost 1lb so my weight loss was 3.2lb total. I couldn’t believe I had another good loss!


Day Five

Day Five Breakfast

For breakfast, I had two hard boiled eggs, two chicken maple sausages, and a cup of lemon green tea.

Breakfast Cost Breakdown

Eggs $0.51 ($4.59 for 18 eggs)

Sausage $1.20 ($5.99 for 10 sausages)

Tea $0.21 ($4.29 for 20 bags)

Total: $1.92

Day Five Lunch

For lunch, I had 3oz of rotisserie chicken, ten extra large black olives, and one whole avocado.

Lunch Cost Breakdown

Chicken $0.66 ($7.98 for at least 12oz)

Olives $0.37 ($1.50 for 40 olives)

Avocado $2.50

Total: $3.53

Day Five Snacks

For snacks, I had 2oz of roasted and salted almonds and 1 cup of raspberries.

Snacks Cost Breakdown

Almonds $1.08 ($5.99 for 11oz)

Raspberries $1.48 ($4.49 for 12oz)

Total: $2.56

Day Five Dinner

For dinner, I had leftover zucchini boats from day one, but without the avocado or tomato on top. They were even better leftover!

Dinner Cost Breakdown

Zucchini $0.72 ($2.16 for three)

Turkey $2.63 ($7.89 for 1lb)

Cheese $0.57 ($11.49 for 5 pounds shredded)

Sauce $0.42 ($2.50 for 24oz)

Total: $4.34

Total Cost For Day Five: $12.35

Day Five Weight Loss

After weighing myself first thing in the morning on day six, I had gained .4lb so my weight loss was 2.8lb total.

Day Six

Day Six Breakfast

For breakfast, I had gruyere egg bites and a grande cold brew with cream from Starbucks.

Breakfast Cost Breakdown

Egg Bites $4.45

Coffee $2.65

Total: $7.10

Day Six Lunch

For lunch, I had a mighty Caesar salad with no croutons and no bread and half an avocado from Red Robin.

Lunch Cost Breakdown

Salad $10.59

Avocado $3.00

Total: $13.59

Day Six Snacks

For a snack, I had a vitamin water zero.

FYI, anything that adds to my daily macros but isn’t included in one of my meals falls into the snack category.

Snacks Cost Breakdown

Vitamin Water Zero $0.99

Total: $0.99

Day Six Dinner

For dinner, I had…… nothing! 😁

Dinner Cost Breakdown

Nothing $0.00

Total: $0.00

Total Cost For Day Five: $21.68

We had a busy on the go day, so I ate out for the entire day six (even the vitamin water was on the go). Breakfast and lunch were both a bit later than usual and I was STUFFED after both. I honestly could not have fit more food in me, which is why I didn’t have dinner.

Day Six Weight Loss

After weighing myself first thing in the morning on day seven, I had lost another 1lb so my weight loss was 3.8lb total. Another good example of the yo-yo thing that I’m talking about!

Day Seven

Day Seven Breakfast

For breakfast, I had two hard boiled eggs and two chicken maple sausages.

Breakfast Cost Breakdown

Eggs $0.51 ($4.59 for 18 eggs)

Sausage $1.20 ($5.99 for 10 sausages)

Total: $1.71

Day Seven Lunch

For lunch, I had 3oz of rotisserie chicken, ten extra large black olives, and one whole avocado.

Lunch Cost Breakdown

Chicken $0.66 ($7.98 for at least 12oz)

Olives $0.37 ($1.50 for 40 olives)

Avocado $2.50

Total: $3.53

Day Seven Snacks

For a snack, I had 2oz of roasted and salted almonds.

Snacks Cost Breakdown

Almonds $1.08 ($5.99 for 11oz)

Total: $1.08

Day Seven Dinner

For dinner, I had zoodles chow mein and a margarita. I threw this together from a few different chow mein recipes and swapped regular chow mein noodles for zoodles instead. I also made sure to use low sodium soy sauce.

zoodle chow mein

Dinner Cost Breakdown

Zucchini $0.72 ($2.16 for three)

Chicken $1.99 ($7.98 for two chicken breasts)

Cabbage $0.25 ($0.99 for whole cabbage)

Snow Peas $0.87 ($3.49 for 6oz)

Onion $0.06 ($0.48 for whole onion)

Soy Sauce $0.41 ($4.09 for 10oz)

Sesame Oil $0.61 ($6.09 for 5oz)

Margarita $2.25 ($17.99 for 25.4oz)

Total: $7.16

Day Seven Dessert

For dessert, I had chocolate mousse topped with whipped cream. With all of the Pinterest ideas for keto diet desserts, I’ve been super curious about trying one. My mom made me a keto friendly dessert that her boss had made her, and it was delicious! If you like dark chocolate, it’s a must try.

Dessert Cost Breakdown

Cocoa Powder $0.21 ($3.39 for 8oz)

Sweetener $0.11 ($6.29 for 9.8oz)

Heavy Whipping Cream $0.08 ($5.19 for 32oz)

Whipped Cream $0.62 ($4.09 for 6.5oz)

Total: $1.02

Total Cost For Day Seven: $14.50

Day Seven Weight Loss

After weighing myself first thing in the morning on day eight, I had lost another 0.6lb so my weight loss was 4.4lb total.

Keto Diet Week One Overview

What a week! I have to say, besides day two, I really enjoyed my first week of keto! My total cost for all of my meals was $121.83 for week one. I definitely could cut down on this weekly cost by skipping coffee from Starbucks and not eating meals out. Another reason why some of my meal costs are high is due to the fact that I stick to free range and local meats. I’m not going to change that, but it is an area where I could be saving money!

My weight loss for week one was 4.4lb total. I’m so thrilled about that, and to me, that means that the keto diet is helping me work towards my health goals!

Doing the keto diet has also increased my motivation to accomplish my other health goals. For example, I’ve been regularly drinking my daily amount of water, whereas before I may have only drunk one glass of water a day. I’m also increasing my step count, though it’s still not as high or consistent as I’d like it to be. Progress is progress though and I’m really happy with my keto life so far!

P.S. I changed up my lunches and made some incredible dinners for week three. Watch for the post for new keto diet approved meal ideas!

Need help staying on track and limiting cheat days? Join my 30 Day Keto Diet Challenge!

You’ll get a free printable to help you log your progress each day and keep you motivated. Plus I’ll be sending out a few emails throughout the challenge with yummy keto recipes and some much needed inspiration. You can start the challenge at any time, so join today and get started!

keto free printable

30 Day Keto Diet Challenge

Sign up for the challenge and get a free printable to help you stay motivated and accountable!

Please wait...

Thank you for signing up! Check your email and confirm your subscription to get started on the challenge!

Disclosure: This post may contain affiliate links, which means I may receive a commission if you click a link and purchase something that I have recommended, at no additional cost to you. I value your trust and only recommend brands and products that I truly love! Read my full disclosure policy here.

Keto diet week one

SaveSave