Subway salad, Pork ribs and some eggs

Here are some pictures and information about my meals from today. Started out they day with a nice walk to work, around 25min it took in total. It is starting to get quite hot here in Shanghai now so need to take every chance I have to be out for a walk. Soon it is too hot to take these walks to work.

After arriving to work I had 2 eggs for breakfast together with 2 cups of coffee. I usually do not eat any breakfast and do not get hungry either before it is time for lunch. However since I today planned to go to the gym and work out I want to have a little bit of energy in my body. Going to gym without eating anything before it still works for me but in the end of 45min – 60min that I spend at the gym I get a little too tired then.

After the gym I went to Subway and had a Subway salad. Before I started with my keto diet I had Subway around once per week. Now it is a lot less since I can not eat the bread anymore. When in a rush the salad at Subway is still quite good. You can get it exactly as you want it and I also always take tripple meat to bring up the protein a little. For dressing I have the mayonnaise and a sprinkle of oil on top. I usually also add some salt and pepper to get some additional taste into it. If they have Jalapenos I also usually add a lot of them onto my Subway salad (I prefer my food with some spicy taste).


As usual I had some coffee and water together with my lunch. I do not drink much other things that just coffee and water on my keto diet.

For the energy breakdown on the meals before dinner I ended up as following:

Ingredients Energy Protein Fat Carbs Fiber Alcohol
2 Egg 165 kcal 15 g 12 g 0 g 0 g 0 g
4 cups of Coffee 16 kcal 1 g 0 g 3 g 0 g 0 g
200 g Lettuce 28 kcal 2 g 0 g 4 g 2 g 0 g
50 g Cucumber 7 kcal 0 g 0 g 1 g 0 g 0 g
50 g Tomatoes 11 kcal 0 g 0 g 2 g 1 g 0 g
10 g Onion 3 kcal 0 g 0 g 1 g 0 g 0 g
50 g Mayonnaise 400 kcal 1 g 45 g 0 g 0 g 0 g
50 g Bacon 172 kcal 7 g 16 g 0 g 0 g 0 g
50 g Beef 95 kcal 9 g 7 g 0 g 0 g 0 g
50 g Turkey 53 kcal 10 g 1 g 0 g 0 g 0 g
Total 952 kcal 183 kcal 716 kcal 47 kcal 6 kcal 0 kcal
in grams 45 g 81 g 11 g 3 g 0 g
in E% 19% 75% 5% 1% 0%

Then for dinner me and the wife had some food at home. Before I started with my keto diet we usually had dinner out at restaurants but it got more and more complicated to get good food for my keto diet. It sometimes felt like such a waste to order a big meal and not being able to eat more than half of it. It is also so easy to cook food now. We just take turns on doing dinner by frying up some meat and have a nice sauce and some vegetables together with it.

Today it was my wifes turn to cook and she made some lovely pork ribs that have been soaked in olive oil and a little butter. We add a bit of soy sauce for the taste also. She has them just like that and I add some chili to get it a little more spicy. As usual we also had some cucumber and tomato as a side dish.

pork ribs
pork ribs

The total breakdown of the dinner as following:

Ingredients Energy Protein Fat Carbs Fiber Alcohol
300 g pork ribs 320 kcal 62 g 8 g 0 g 0 g 0 g
100 g cucumber 14 kcal 1 g 0 g 2 g 1 g 0 g
100 g tomato 22 kcal 1 g 0 g 4 g 1 g 0 g
20 g olive oil 177 kcal 0 g 20 g 0 g 0 g 0 g
Total 533 kcal 258 kcal 248 kcal 24 kcal 4 kcal 0 kcal
in grams 63 g 28 g 6 g 2 g 0 g
in E% 48% 46% 4% 1% 0%

A bit low on the fat percentage on the dinner for beeing a good dinner according to the keto diet. I however am quite okey with this as long as I am low on the carbs. I try to stay below 5% all the time on the carbs.

Leave a Reply

Your email address will not be published. Required fields are marked *