Fix the energy. Fix the budget. Two birds, one fork.
Your daily meals with macros. Purple border = Anthony days. Target: 1,800-2,200 cal / 140-175g fat / 100-150g protein / <25g net carbs.
Check items off as you shop. Organized by store and category.
| Always Costco | Kroger/Meijer Weekly |
|---|---|
| Ground beef (bulk) | Avocados (fresher) |
| Chicken thighs | Fresh produce |
| Eggs (24ct) | Sale meats (check flyer!) |
| Butter (4lb Kirkland) | Specialty cuts on sale |
| Heavy cream | String cheese, cream cheese |
| Cheese (2lb bags/blocks) | Salsa, condiments |
| Almonds, nuts | |
| Bacon, pork rinds | |
| Bone broth |
90 minutes on Sunday = zero decisions Mon–Fri. Cook protein bases, assemble during the week.
| Item | Fridge | Freezer |
|---|---|---|
| Ground beef (cooked) | 4-5 days | 3 months |
| Chicken thighs | 4-5 days | 3 months |
| Hard-boiled eggs | 5-7 days | Don't |
| Roasted veggies | 4-5 days | Mediocre |
| Cooked bacon | 5-7 days | 1 month |
| Taco meat | 4-5 days | 3 months |
Every time you eat carbs, blood sugar spikes → insulin fires → overshoot → crash. That 2pm coma. Every. Single. Day.
Keto runs you on ketones — slow-burning, steady fuel. No spike, no crash. Mental clarity hits different in ketosis.
| Was spending | $1,396/mo |
| New target | $300-400/mo |
| Savings | ~$1,000/mo |
Keto is cheap when you eat simple: eggs, ground beef, chicken thighs, butter, cheese. Batch cook Sunday → eat the same proteins 5 ways → zero food waste.
| Macro | Target | % Calories |
|---|---|---|
| Calories | 1,800 – 2,200 | — |
| Fat | 140 – 175g | 65-75% |
| Protein | 100 – 150g | 20-25% |
| Net Carbs | Under 25g | <5% |
Don't obsess over tracking every bite. Get proteins and carbs right, fat takes care of itself.
When you cut carbs, kidneys dump water + electrolytes. Headache, fatigue, cramps. Temporary. Here's the fix:
Timeline: Days 1-2 feel fine. Day 3 hits hardest. Days 4-5 improving. Day 7 you turn the corner.
Anthony doesn't need to eat keto. Same protein, different sides:
| Marc's Plate | Anthony Gets |
|---|---|
| Taco bowl (lettuce wrap) | Tortillas / taco shells |
| Burger patty + eggs | Burger bun + ketchup |
| Chicken thighs + broccoli | Mac and cheese side |
| Ground beef taco meat | Rice (microwave pouch, 90 sec) |
| Pulled pork + coleslaw | Bread rolls |
Zero extra cooking. Same protein, different carb vehicle.
When you do eat out, here's how to keep it keto at places you already go.
✅ Burrito bowl, double protein, no rice, no beans, extra guac, cheese, sour cream, salsa
❌ Skip chips, tortilla, rice, beans
✅ Double burger, no bun (lettuce wrap), any toppings
✅ Bacon double cheeseburger, unwrapped
❌ Skip fries, bun, ketchup (has sugar)
✅ Any sandwich "unwich" style (in a bowl with lettuce)
✅ Double meat, all the veggies, mayo or olive oil
❌ Skip bread, honey mustard
✅ Fajita plate without tortillas: meat, peppers, sour cream, guac, cheese
✅ Carne asada or chicken over a salad
❌ Skip chips, rice, beans, tortillas
✅ Beef and broccoli, no rice (ask for extra broccoli)
✅ Moo shu pork without the pancakes
❌ Avoid fried rice, lo mein, orange chicken (sugar bomb), spring rolls
✅ Salad with grilled chicken
✅ Some places do crustless/bowl pizza (ask)
❌ Regular pizza is a carb bomb — hard pass
✅ Any sandwich as a salad or lettuce wrap
✅ Egg salad, tuna salad, chicken salad — no bread