In case you’re curious about what I eat, here it is. The numbers under Carbs, Protein, Fat, and Fiber are in grams. Totals and targets are at the bottom. I have been eating this exact diet since February 2020. Sometimes I have the nutritional shake for breakfast and a salad for lunch. The snacks come in handy mid-afternoon.
| Breakfast | Eggs and Greens | Carbs | Protein | Fat | Fiber | Calories |
| 3 cups | Coffee (1/2 caffeinated, 1/2 decaf, sweetened with stevia) | 0 | 1 | 0 | 0 | 4 |
| 2 oz | Heavy Whipping Cream | 1 | 1 | 22 | 0 | 206 |
| 3 | Eggs | 3 | 18 | 13 | 0 | 201 |
| 1 Tbs | Olive Oil or Lard | 0 | 0 | 13 | 0 | 117 |
| 1 cup | Sprouts and/or Baby Greens | 1 | 2 | 0 | 2 | 12 |
| 2 Tbs | Salad Dressing or other Sauce | 3 | 0 | 6 | 0 | 66 |
| Optional | Make a 2 egg omelet with non-starchy veggies, mushrooms, cheese, cream | |||||
| Optional | Replace some or all eggs with bacon, ham, or sausage | |||||
| Totals | 8 | 22 | 54 | 2 | 606 | |
| Lunch | Nutritional Shake | Carbs | Protein | Fat | Fiber | Calories |
| 20g | Collagen or other Protein Powder | 0 | 20 | 0 | 0 | 80 |
| 1 Tbs | Greens and Mushrooms Powder | 3 | 0 | 0 | 0 | 12 |
| 1 Tbs | Psilium Husk or other Fiber Powder | 0 | 0 | 0 | 9 | 0 |
| 1 Tbs | Cod Liver Oil | 0 | 0 | 14 | 0 | 126 |
| 1 Tbs | MCT Oil | 0 | 0 | 14 | 0 | 126 |
| 1 Tbs | Hemp Seed Oil | 0 | 0 | 14 | 0 | 126 |
| Optional | Add flavoring (cacao, fruity electrolyte powder, cinnamon, stevia, turmeric, etc.) | |||||
| Optional | Use Bone Broth or Nut Milk as a base or add an Avocado and reduce the oils | |||||
| Totals | 3 | 20 | 42 | 9 | 470 | |
| Dinner | Meat and Vegetables (Stir Fry, Salad, Soup) | Carbs | Protein | Fat | Fiber | Calories |
| 4 oz | Fatty meat (80/20 Ground beef, chicken thighs, salmon, etc) | 0 | 30 | 20 | 0 | 300 |
| 3 cups | Non-Starchy Vegetables | 16 | 4 | 1 | 7 | 89 |
| 2 Tbs | Coconut oil, olive oil, animal fat, etc. (add more fat w/lean meat) | 0 | 0 | 28 | 0 | 252 |
| 2-4 Tbs | Sauce (sugar free) | 3 | 0 | 0 | 0 | 12 |
| Totals | 19 | 34 | 49 | 7 | 653 | |
| Snacks | Examples | Carbs | Protein | Fat | Fiber | Calories |
| 1/2 Bar | Lilly’s Chocolate | 4 | 3 | 14 | 13 | 154 |
| 1 pkg | Seaweed Snacks or Kale Chips | 1 | 1 | 4 | 1 | 44 |
| Totals | 5 | 4 | 18 | 14 | 198 | |
| Daily Totals | 35 | 80 | 163 | 32 | 1927 | |
| Targets | <50 | 60-90 | >150 | >20 | 1700-2000 |
The targets are specific to me for my body weight and body mass index. You’ll want to use a Keto Macros Calculator to figure it out for you. There are a lot of calculators out there, I’m linking to this one because I think you should check out this blood tester they make. It’s the one that I have and it seems to work really well and be the most affordable. I’m not sponsored by them, it’s just a good product. Let me know if you have any questions or want to share about your keto diet in the comments!
