What I Ate Wednesday – The keto meals I’m eating in my real life for breakfast, lunch, dinner and snacks! Includes keto macro counts. Great reference for a FREE sample keto menu that’s less than 25g net carbs!


Here are all the keto meals and snacks I had on August 5, 2020. The image above includes the total macro counts for the day. After each meal I’ll include the individual meal macro counts. At the end of the post I include a screenshot of all the nutritional information for the day.

My macro goals are 25g net carbs (5%), 124g protein (25%), 155g fat (70%). I do my best to stay close to those percentages, give or take a bit. Here is how I calculate the macros for these posts, and tons of information on keto macros.

I try and have a 10 hour eating window, with a 14 hour fast, eating between 8:30am and 6:30pm.

If you’re new to my site or to the keto diet, here is where I answer all the FAQ’s on how I lost 50 pounds in 6 months eating clean keto. Here are all my What I Ate Posts for my daily keto menu food journal log inspiration!

Keto Meals I Eat In A Day

Morning Drink (6:30am): Hot tea (this is Trader Joe’s organic earl grey) with a splash of Clover Sonoma organic heavy cream……0g net carbs, 5g fat, 0g protein

Breakfast (8:30am): 2 Trader Joe’s cauliflower thins, toasted and topped with organic cream cheese, 2 eggs from my chickens scrambled in ghee, sliced grape tomatoes from my garden and Trader Joe’s microgreens with 2 pieces of bacon……4g net carbs, 38g fat, 27g protein

Snack #1 (10:30am): One of my Keto Chocolate Zucchini Muffins, made with zucchini from my garden. My kids love these muffins too! I tell them they’re cupcakes. They have no idea they’re eating such a healthy snack……5g net carbs, 12g fat, 5g protein

Lunch (12:30pm): My Keto Cauliflower Chicken Fried Rice. I made this one with zucchini from my garden, green onions and red bell pepper. I topped it with True Made Foods Veracha and half an avocado for even better fat macros…….7g net carbs, 46g fat, 49g protein

Snack #2 (3:30pm): 2 Chomps Italian Beef Chomplings. Love the italian beef flavor, reminds me of pepperoni……0g net carbs, 6g fat, 9g protein

Dinner (6:30pm): Grilled ButcherBox drumsticks and wings on the Traeger Grill seasoned with salt + pepper, served with chimichurri (great for more flavor and adds great fat macros!), sauteed yellow squash from my garden + onion sauteed in ghee, swiss chard from my garden sauteed in olive oil……7g net carbs, 50g fat, 33g protein

Full Nutritional Information

Here is the full nutritional breakdown of my day of meals. (Click to view the full PDF report). Below is a screenshot of the main macros and calories.

Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary and Tastes Lovely makes no guarantees to the accuracy of this information.