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 July 29, 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 Clipper Tea Big Ben Breakfast Blend) with a splash of Clover Sonoma organic heavy cream……0g net carbs, 5g fat, 0g protein

Breakfast (8:30am): 2 eggs from my chickens scrambled in Sprouts Brand grass fed ghee, 2 slices of bacon (This is the applewood bacon from Trader Joe’s), cherry tomatoes from my garden, sprinkle of basil from my garden……4g net carbs, 29g fat, 19g protein

Snack #1 (10:30am): Tablespoon of my homemade mixed nut butter topped with 2 organic raspberries from the farmers market……3g net carbs, 9g fat, 3g protein

Lunch (12:30pm): My Keto BLT Caprese Salad made with organic baby spinach from Costco, organic baby arugula from Sprouts, tomatoes from my garden, Applewood bacon from Trader Joe’s, Galbani mini mozzarella balls marinated in oil herbs + spices from Costco. Dressing made with organic extra virgin olive oil from Costoc, organic balsamic vinegar from Costco, Sprouts dijon mustard, Lakanto monk fruit and kosher salt. Here is the full recipe…….6g net carbs, 24g fat, 13g protein

Snack #2 (3:30pm): Chomps turkey stick……0g net carbs, 6g fat, 9g protein

Dinner (6:30pm): My Keto Fish + Chips, but I made zucchini fries instead of keto fries. I got the wild cod from Sizzlefish. Topped with my keto homemade tartar sauce and served with my herby lemon coleslaw……9g net carbs, 77g fat, 64g protein

Full Nutritional Information

Here is the full nutritional breakdown of my day of meals. (Click to view the full PDF report). Below are a few screenshots of the breakdown.

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.

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