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 25 net carbs!

sample keto menu with macro counts

Here are all the keto meals and snacks I had on July 22, 2020. The image above includes the total macro counts for the day. After each meal I’ll include the individual meal macro counts.

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. I like to approach it casually so I don’t feel too restricted. I don’t track my macros daily, I can now do my best guess and be pretty accurate since I’ve been eating this way so long. I do calculate for these posts (and it’s always fun to see how close I got from guessing!). I don’t worry about calories at all.

I am not intermittent fasting right now. 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 share how to track macros, and 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 Clipper Tea Big Ben Breakfast Blend) with a splash of Clover Sonoma organic heavy cream……1g net carbs, 0g protein, 5g fat

Breakfast (8:30am): 2 slices organic farmer’s market heirloom tomato topped with 2 sunny side up eggs from my chickens cooked in Sprouts Brand grass fed ghee, 1 piece of Belcampo bacon, half a small avocado, topped with organic micro greens……4g net carbs, 22g protein, 40g fat

Snack #1 (10:30am): Chomps original beef chomplings. (use code TASTESLOVELY20 for 20% off chomps.com)……0g net carbs, 5g protein, 1g fat

Lunch (12:30pm): A spin on my balsamic berry salad using what I have. Organic baby arugula tossed in the same balsamic dressing in the recipe. Topped with sliced roasted almonds, raspberries, blackberries, strawberries, half a small avocado and goat cheese……7g net carbs, 25g protein, 58g fat

Snack #2 (3:30pm): Organic sliced lemon cucumber I got at the farmers market with my homemade ranch dressing……2g net carbs, 0g protein, 10g fat

Dinner (6:30pm): Chicken with Mediterranean Salsa made with Belcampo skin on, boneless chicken breasts (I buy whole chickens and break them down myself). Served with organic frozen cauliflower rice I got at Costco cooked in Sprouts Brand grass fed ghee, and roasted organic frozen broccoli I got at Costco drizzled in olive……11g net carbs, 41g protein, 56g fat