HIGH PROTEIN DIET OF 1450 CALORIES WITH 41% CALORIES FROM FATS, 52% OF CALORIES FROM PROTEIN. A KETOGENIC DIET FORCHRISTMAS AND HOLIDAYS FOR PEOPLE WHO ARE ABLE TO BUY TURKEYS A GREAT SALES PRICES AROUND THIS TIME OF THE YEAR

DEAR FRIENDS: Check out my keto diet of 1450 calories and 41% of fats and 52% of protein, for people who lift heavy weights and need higher protein intake.  This diet has in total 1450 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1450 calories

Total grams of fats: 67

Total calories from fats: 603

Percentage of fat calories: 41% fat calories

Total grams of Protein:  192 grams of protein. 

Calories from protein: 768 calories

Percentage of calories from protein: 52%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 18 OUNCES OF COOKED BAKED TURKEY

Nutrition info of meal 2

Calories: 800 calories.

Grams of fats: 22
Grams of protein: 147

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

HIGH PROTEIN DIET OF 46% PROTEIN AND 1450 CALORIES

MEAL 1: EGGS PANCAKE

Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1 tablespoon of butter (10 grams of fats, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Nutrition info of meal 1
Calories: 450 calories.
Grams of fats: 25
Grams of protein: 45

MEAL 2: 8 OUNCES OF CHICKEN
Nutrition Info of meal 2
Calories: 450
Fats: 22 grams
Protein: 60 grams

MEAL 3: EGGS PANCAKE
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 scoop of whey protein powder (40 grams of protein, 200 calories)
1 tablespoon of butter (10 grams of fats, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Nutrition info of meal 3
Calories: 550 calories.
Grams of fats: 25
Grams of protein: 65

 MACRO-NUTRIENTS INFORMATION ABOUT THE DIET:

TOTAL AMOUNT OF CALORIES: 1450 calories
TOTAL AMOUNT OF PROTEIN: 170 grams
TOTAL AMOUNT OF FAT: 72 grams
PERCENTAGE OF FAT:  44%
PERCENTAGE OF PROTEIN: 46%

HIGH FAT DIET OF 54% OF FATS AND 38% OF PROTEIN

This diet has in total 1350 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1350 calories
Total grams of fats: 82
Total calories from fats: 738
Percentage of fat calories: 54% fat calories
Total grams of Protein:  130 grams of protein. 
Calories from protein: 520 calories
Percentage of calories from protein: 38% 

Breakfast
Eggs Pancake
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1 tablespoon of butter (10 grams of fats, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 1
Calories: 450 calories.
Grams of fats: 25
Grams of protein: 45

Lunch (0 calories).

Dinner 2: 11 PM:  

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 tablespoon of butter (20 grams of fats, 200 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
8 ounces of cooked dark chicken (60 grams of protein, 22 grams of fats, 450 calories)

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 2
Calories: 900 calories.
Grams of fats: 57
Grams of protein: 85

Total calories of the whole diet:  1350 calories
Total grams of fats: 82
Total calories from fats: 738
Percentage of fat calories: 54% fat calories
Total grams of Protein:  130 grams of protein. 
Calories from protein: 520 calories
Percentage of calories from protein: 38% 

Extra calories allowed if 1350 calories is too low
4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,

HIGH PROTEIN DIET OF 850 CALORIES, WITH THE OPTION TO INCREASE IT TO 1050 CALORIES, OR 1250 CALORIES OR 1450 CALORIES

Breakfast
Eggs Pancake
Ingredients:
1 cup of egg whites (25 grams of protein, 100 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 200 calories.
Grams of fats: 0
Grams of protein: 45

Lunch (0 calories).

Dinner 2: 11 PM:  

3 eggs (15 grams of protein, 15 grams of fats, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
5 ounces of cooked dark chicken (40 grams of protein, 15 grams of fats, 300 calories)

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 650 calories.
Grams of fats: 30
Grams of protein: 85

Total calories:  850 calories
Total grams of fats: 30
Total calories from fats: 270
Percentage of fat calories: 31% fat calories
Total grams of Protein:  130 grams of protein. 
Percent of calories from protein: 61%

NOTE 1: If you feel a little bit hungry (not too hungry), prepare this coffee with the Wal Mart (extra rich creamy) coffee creamer:

Caffeine-free coffee with Coffee-creamer
Ingredients:
1 1/2 cups of water
2 full teaspoons of extra-rich Wal Mart brand coffee creamer
1 flat teaspoon of Decaf coffee
5 packets of equal, or Wal Mart brand aspartame sugar
A little bit of salt

Instructions

Put the 1 1/2 cups of water to a boil.  Pour into a large coffee cup the 2 teaspoons of coffee creamer, 1 flat teaspoon of decaf coffee, the 5 packets or more of aspartame diet sugar, and a little bit of salt.  Pour the boiled water into the cup and mix 

NOTE 2: If you still feel very hungry after the decaf coffee with coffee creamer.  You can have 1 snack of the snacks section.  And the total calories will rise to 1050

NOTE 3:  If 2 snacks is added to the diet, the total amount of calories will rise to 1250

NOTE 4: If 3 snacks are added to the diet, the total amount of calories will rise to 1450 calories

Snacks allowed between meals:
4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,)

HIGH PROTEIN DIET OF 1350 CALORIES, 44% OF PROTEIN

This diet has in total 1350 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1350 calories
Total grams of fats: 72
Total calories from fats: 648
Percentage of fat calories: 48% fat calories
Total grams ofProtein:  150 grams of protein. 
Percentage of calories from protein: 44% 

Breakfast
Eggs Pancake
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1 tablespoon of butter (10 grams of fats, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 1
Calories: 450 calories.
Grams of fats: 25
Grams of protein: 45

Lunch (0 calories).

Dinner 2: 11 PM:  

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1 tablespoon of butter (10 grams of fats, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
8 ounces of cooked dark chicken (60 grams of protein, 22 grams of fats, 450 calories)

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 2
Calories: 900 calories.
Grams of fats: 47
Grams of protein: 105

Total calories of the whole diet:  1350 calories
Total grams of fats: 72
Total calories from fats: 648
Percentage of fat calories: 48% fat calories
Total grams ofProtein:  150 grams of protein. 
Percentage of calories from protein: 44% 

Extra calories allowed if 1350 calories is too low
4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,

HIGH PROTEIN DIET OF 1250 CALORIES AND 57% OF PROTEIN

Breakfast
Eggs Pancake
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 scoop of whey protein powder (45 grams of protein, 200 calories, 35 grams each scoop)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 400 calories.
Grams of fats: 15
Grams of protein: 60

Lunch (0 calories).

Dinner 2: 11 PM:  

3 eggs (15 grams of protein, 15 grams of fats, 200 calories)
2 scoops of whey protein (45 grams of protein, 200 calories, 0 grams of fats, 35 grams each scoop,)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
8 ounces of cooked dark chicken (60 grams of protein, 22 grams of fats, 450 calories)

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 850 calories.
Grams of fats: 37
Grams of protein: 120

Total calories:  1250 
Total grams of fats: 52
Total calories from fats: 468
Percentage of fat calories: 37% 
Total grams of Protein:  180 grams 
Total Calories from protein:  720
Percentage of calories from protein: 57%
Percentage of calories from carbohydrates:  6%

NOTE 1: This diet has a total of 1250 calories, which is very low for a person who lifts weights, and does aerobic exercises (such as fast-walking, bicycling, stationary bicycling, jogging and running.  So if you feel very hungry between meals choose one of the following snacks any time you feel a deep hunger and weakness:

NOTE 2: If after eating one of these 200 calories snacks you still feel weak and hungry.  Eat another 200 calories snack

NOTE 3: If 1 snack between meals is added to the diet, the total calories will rise to 1450

NOTE 4:  If 2 snacks is added to the diet, the total amount of calories will rise to 1650

NOTE 5: If 3 snacks are added to the diet, the total amount of calories will rise to 1850 calories

Snacks allowed between meals:
4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,