Normal eating keto day.

fjmartini

I've noticed a good amount of questions about keto and how to eat on it. I figured Id share a normal day of food for me so people can get a feel of how to eat when on keto. First I'm 6 ft tall and 200 lbs so adjust calories accordingly. I start with 5 fried eggs with 2 slices of turkey and 2 slices of cheese cooked in 1 tbls of butter. I drink coffee black with 1.5 tbls of MCT oil twice a day. I'll have a serving of almonds and/or a muscle milk drink. For dinner I'll have vegetables cooked in a 2+ tbls of butter. I keep carrots and onions to a minimum in the mix. About 10 oz. of grass fed beef, either ground or as steak cooked again in butter. For dessert I'll have a fall serving of raspberries or black berries with can whip cream. Those berries are very high in fiber so those are the only berries I eat. This gets me to between 2200-2400 calories with at a 70/25/5 ratio. I drink about 160 oz of water a day. I train 3 days a week with weights and never any cardio other than taking my dogs out daily for a couple mile walks and yard work.

macchiatto

Thanks for sharing this. Definitely a lot of keto questions lately! (I've been keto for the most part since Nov '15 and it's definitely not for everyone but for me with my medical issues, it's been great! Experimenting with macros a little now in maintenance but still LCHF.)

I'll share a typical day for me, too (when I was eating at a deficit), since my stats are different and might give the interested more ideas for reference. 5'7", started keto at 151 lbs, now 131. My calories for weight loss were 1350 + I'd eat back 1/2-2/3 of exercise calories. My macros for most of that time were set around 10C/65F/25P. My carbs are higher than some keto eaters but I tried to stick to anywhere from 20-40 gm net carbs per day (generally under 50 total).

Breakfast was usually two eggs, coffee with 30 ml heavy cream, sometimes I'd add 2 Tbsp shredded cheddar to make an omelet. Occasionally I'd add bacon.

Lunch varied quite a bit but was usually dinner leftovers, a chef salad, lunch meat and cheese roll-up, bunless burger if I was eating out, etc. with some veggies, plus another cup of coffee with cream.

Afternoon snack might be almonds, celery with almond or peanut butter, a cheese stick, a keto pumpkin shake, a chocolate hemp shake, etc.

Dinner was usually protein and veggies, e.g. grilled chicken or steak with roasted broccoli; spaghetti squash with meat sauce or meatballs; taco salad; tilapia or salmon with roasted vegetables; a skillet (crustless) pizza with a salad; LC meatloaf with sauteed spinach and/or garlic parmesan mashed cauliflower.

I know some keto people only eat 2-3 times a day but I usually have 3 meals and 1-2 snacks. As an evening snack depending on how hungry I was and how many calories I had left, I might have: any of the options from earlier; dill pickles and pepper jack cheese; Breyers' carb smart chocolate ice cream (sometimes with a Tbsp of nut butter and/or some SF caramel syrup); a skillet pizza; a square of dark chocolate, SF Jello (sometimes w/whipped cream); 1/2-1 Quest bar; low carb mug cake. Or I'll sometimes make something that satisfies my cookie dough craving: I mix together shredded coconut, peanut or almond butter, a little sweetener and some SF chocolate chips or cacao nibs and microwave for about 15 seconds. Might not appeal to everyone, but I enjoy it and it fits my macros.

L1zardQueen

Good to know. Not for me.

fjmartini

I avoid chicken most of the time since I don't like the fatty dark meats and grilled chicken is too lean. When I know I will be drinking I'll eat grilled.

anglyn1

I'm in maintenance and I eat keto because it helps my RA. A typical day for me would be:

B-coffee with cream
L-bunless cheeseburger w/ iced coffee & cream
D-steak, side salad or steamed non-starchy veggies with ranch
S-Halo Top ice cream or a square of 90% dark chocolate w/ peanut, cashew, or almond butter.

nvmomketo

Good idea for thread.

For me, 155lb, 5'8" middle aged mainly inactive woman, this is a maintenance day for me... it was yesterday:

Three large coffees with whipping cream and stevia, 2 pepperoni sticks, one coconut flour muffin with stevia and shredded coconut, a large slice of ham, beets, caesar salad, macaroni and cheese bake (about a 1/4 c - small), and about a quarter cup of nuts.

The coffees lasted me until about 1pm then I had the muffin and pepperoni. We had dinner around 6pm and the nuts was at about 9pm.

I have no idea what that was calorie wise. Guessing it is 2000-2500kcal. I was pretty full at the end of the day. It was a bit more food than I would normally eat.

bevie19

macchiatto wrote: »

Afternoon snack might be almonds, celery with almond or peanut butter, a cheese stick, a keto pumpkin shake, a chocolate hemp shake, etc.

Would you mind providing your recipe for a "keto pumpkin shake"? I love anything pumpkin. Thanks!

macchiatto

bevie19 wrote: »

macchiatto wrote: »

Afternoon snack might be almonds, celery with almond or peanut butter, a cheese stick, a keto pumpkin shake, a chocolate hemp shake, etc.

Would you mind providing your recipe for a "keto pumpkin shake"? I love anything pumpkin. Thanks!

Sure! I got it from someone else in the Low Carbers Daily Forum. I love anything pumpkin, too, so I've made it many times (and it's only about 87 cals/serving!)

This was what she gave me: "I make a pumpkin smoothie that I love this time of year. 1/2 cup pumpkin puree (I roast and puree my own pie pumpkins) 1 cup unsweetened vanilla almond milk, blended with ice and a dash of cinnamon. Sometimes I will add a tablespoon of almond butter or some sugar free vanilla syrup depending upon what I'm in the mood for!"

My personal favorite variationis is 1/2 c pumpkin puree, 1 c unsweetened vanilla almond milk, ice, lots of cinnamon, dash of nutmeg, and sweetener to taste (I usually use splenda or liquid stevia). I might sometimes add vanilla protein powder as well.

macchiatto

Also, sorry, I just realized I listed my macros wrong earlier. That's what I started out with but I settled down at 15C/60F/25P.