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What Does A Day On The Keto Diet Look Like?

The Keto Diet Is Easier Than You Think

Melanie Rockett
Nov 27, 2019 · 3 min read

When most people start the Keto diet they have NO idea what it entails.

The fact is, the Keto Diet is relatively easy, especially after you start burning ketones and fat instead of glucose (sugar). Once you get going, you will seldom ever feel hungry.

The hard part?

Unlike many Low-Carb diets like the popular Slow Carb diet or the still popular Atkins diet …

  • you cannot eat unrestricted quantities of protein

A Keto Diet is:

  • High Fat 75%

The amount of carbs you eat is the most important component of the diet because this is what drives you into ketosis.

Most strict Keto diets will have you eating under 20 grams of carbs.

The amount of carbs you can eat to stay in ketosis varies from person to person. You have to test and test again to find out your prime number. You will find Keto Diets that range from 20 grams all the way up to 50 grams.

There are hundreds of great Keto recipes that will help you stick to your diet — you can even indulge yourself in ultra low carb sweets.

To put it in perspective, One medium serving of McDonald’s fries totals 350 calories and a whopping 46 grams of carbs.

ONE serving of fries is over double the carbs you can have in ONE DAY on a Strict Keto diet.

So What Does a Day on the Keto Diet look like?

Here is a sample menu is based on 30 grams of carbs a day.

BREAKFAST: Middle Eastern Shakshuka Eggs

NET Carbs = 10.0 grams (add an extra egg = no added carbs)

LUNCH: 3 cups shredded Romain lettuce with 4 ounces cooked chicken, topped with a home-made oil and vinegar dressing.

NET Carbs = 5.0 grams (add an extra ounce chicken = no added carbs)

DINNER: 4 ounces Juicy Keto Meatballs, on 1 1/2 cups of zucchini noodles in a Keto Alfredo sauce.

NET Carbs = 13.5 grams (add an extra ounce of meatballs = 1 extra gram of carbs)

SNACKS: 2 Keto Fat bombs. Fat keeps you feeling full, and you need large quantities of it on the Keto diet … fat bombs are an easy way to add fat. The bomb recipes are tasty and creative!

If you are still hungry (first few day)

… add an extra egg, a few more ounces of protein and more fat bombs. These small additions add zero carbs and won’t upset the 75–20–5 balance of your diet.

MY go-to “feel full” solution is 2 teaspoons of Glucomannan Powder mixed in a cup of cold water, twice a day … 20 minutes before main meals. Adds ZERO net carbs.

As you can see from the one day menu above, you CAN stick to a Keto diet with drastically reduced carbs, AND have two or three meals a day. Recipes like Middle Eastern Shakshuka Eggs and Juicy Keto Meatballs are delicious and filling, and can be made in large quantities to save cooking time later in the week.



Glucomannan (affiliate link) is one of my TOP low-carb supplements. I started using it to help keep my blood sugars low, and immediately noticed two BIG bonuses … it keeps me feeling FULL and because it contains so much fiber, it also keeps me regular, which is sometimes difficult on a Strict Keto Diet.


Your guide to living a SUGAR FREE low-carb lifestyle.

Melanie Rockett

Written by

Freelance writer for 40+ years. Blogs at (How To Sell More Books) and (Living A Sugar Free Life)


Your guide to living a SUGAR FREE low-carb lifestyle.

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