Alright folks, it’s a protein sparing modified fasting (PSMF) day for me so let’s walk through it. Key things to point out is make sure you pay attention to your macros. My macro goals are 30g fat, 10g carbs, 150g protein and 923 calories. This is very different from a keto day so planning is crucial in order to hit these goals. Also, divide the protein amounts into multiple meals. For example, I aim for 30-40 grams of protein per meal so that means I need at least 4 meals in my day to get the maximum benefits of the protein.
I started my day of with PSMF bread and peanut butter. I used this recipe for the psmf bread and the clever way to enjoy peanut butter without the fat is to use peanut butter powder mixed with water. I had 1/4 or a quarter of the psmf bread and 2 tablespoons (16g) of peanut butter powder. Other variations would be to sprinkle cinnamon and a keto friendly sweetener instead of the peanut butter.
I had a busy day today because I squeezed in a workout so that meant I needed an on the goal lunch. I used another 1/4 of the protein sparing bread and then added 6 ounces of slide turkey breast. Finish off the sandwich with a squirt of yellow mustard and cucumber slices.
My afternoon snack was my coffee mixed with unflavored collagen (1 scoop of Equip) and light cream (2 TBS). I mixed it together, added ice and was in heaven!
Dinner was psmf chicken parmesan. I butterfly cut my chicken breasts and then pan seared them in avocado oil. Season them with pink salt, garlic powder, paprika, and black peppers. Flip them in 5 mins and season the other side. Cover for 5 more minutes. Next, add 1/4 cup of your favorite no sugar added marinara sauce to each chicken breast. Cover for 5 minutes. Finally, place the chicken breasts on a baking sheet and add 2 tablespoons grated parmesan cheese to each breast. Bake at 400 degrees until cheese melts and serve!
PSMF Bread Recipe: https://ketorewind.com/protein-sparing-modified-fasting-bread/
PSMF Chicken Parmesan Recipe: https://ketorewind.com/psmf-parmesan-chicken/
Download the Keto Rewind CLEAN 30 + ADF meal plan here: https://ketorewind.com/clean30-adf-challenge-using-psmf/
Check out previous CLEAN 30 challenges for more:
Keto Rewind June CLEAN 30 meal plan: https://ketorewind.com/keto-rewind-clean-30/
Keto Rewind January CLEAN 30 meal plan: https://ketorewind.com/keto-rewind-january-clean-30/