A Sample One day meals when on a Ketogenic diet

So we got a handful of messages asking about ketogenic diet; is it expensive, is it doable/survivable, and is it healthy?

(and photo above is from https://www.swimming.org/justswim/beginner-guide-good-fats)

Keto as you all most likely know is a diet high in fat. But what most people fail to consider is that keto is also very low carb and just moderate protein to allow your body to enter the ketogenic state where it uses fat for fuel instead of glucose. Any violation to the said premises renders failure in getting into nutritional ketosis.

Every night, especially if you had an early low carb dinner, the body enters the ketogenic state (it starts utilizing stored fat for fuel), and this stops the very moment we eat our first carbohydrate rich meal. And from burning fat, we shift to glucose for energy.

So, as you can see, keto isn’t as scary as it sounds. It’s a normal state our bodies enter into on a regular basis. Being on a ketogenic diet simply extends that fat burning state as long as possible by eating high fat meals with very low carb and just the right amount of protein.

Is fat healthy?

Fat is healthy. Protein is healthy. Carbs are  healthy. They are the 3 macro nutrients of our bodies. They are not evil. Its the sources, and quality and quantity we should be mindful about.

Fat is a source of fuel and a required macro for healthy hormone balance. Protein is our bodies building blocks and carbohydrates is a source of energy and most carb rich foods holds the essential micro nutrients (vitamins and minerals) our bodies need. So when on a keto diet where carb foods are low, a vitamin supplement is very helpful.

Is keto expensive? And is it doable?

To answer those inquiries,  here is a sample keto one day meal plan with macro count. And you get to decided for yourself if its doable for you. Of course you can adjust the quantity, but be extremely mindful of your macro to keep yourself in the ketogenic state.

Be aware that one keto macro compliant meal does not take you directly into nutritional ketosis. This keto macro compliant meals must be maintained for at least 30 days to ensure you get your body to recognize fat for fuel, or get yourself fat adapted or ketogenic. After which you can do carb re-feeds every 15 days or every week!

If you need a guide for starting out keto and a 30 meal plan, you might want to check out my keto 30 day start up guide .


  • Eggs, Bacon & Cucumber
  • 2 large egg, 120 grams bacon, 150 g cucumber
  • Fat: 39.7 grams/ Protein 27.5 grams/ Net Carbs 9.4 grams


  • Stir fried ground beef with string beans.
  • 200 g ground beef, 150 g string beans
  • Fat: 40 grams / Protein 36.1 grams/ Net Carbs 5.1 grams


  • Creamy Cabbage chicken soup
  • 50 grams ground beef, 150 g cabbage, 200 ml all purpose cream
  • Fat: 22.5 grams / Protein 12 grams / Net Carbs 3.6 grams


  • 200 grams avocado
  • Fat: 29.3 grams / Protein 4 grams / Net Carbs 3.7 grams


  • Unsweetened coffee or tea or hot chocolate. And make sure to nail enough water.

There i hope this helps and just remember, there are many healthy diets to choose from, just pick the ones that you enjoy and can happily stick to.

And again, if you need a 30 day keto meal plan, you might wanna check out keto start up guide. It has all you need in starting out your fat for fuel lifestyle. And it comes with a 30 day meal plan at around 1,300 calories max. And if you like, you can have it customized too! Check it out.good fats

Published by joanniemaryc

Strongwoman, Powerlifter, Fitness Coach

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