What I Eat Each Day on Keto : James Meal Plan
Hi guys, my name is James. I’ve been on the
Keto diet for about 6 months now. And the
biggest thing with this diet is making sure
you hit your macros. Throughout the entire
day, not just every meal. You have to make
sure you’re hitting those fats, those proteins,
and not very many carbs. You’ve got to adjust
your macros for your specific body, because
it’s not a one-size-fits-all with this diet.
So with that being said, I’m going to take
you through what I eat throughout the day
on the Keto diet. Alright so the staple in
my Keto diet is the first thing in the morning
I make a Keto Coffee Smoothie. I have it about
8:30 in the morning, and it is the best thing
for me to get through the day. It’s perfect
for boosting up your metabolism first thing
in the morning. The MCT Oil in the coffee
is great, because it breaks down into ketones
faster, which goes directly to your brain,
keeping your brain focused, your mind focused
and sharp throughout the whole day. The ingredients
in my keto coffee is a cup of coffee, I put
a half a scoop of whey protein, a tablespoon
of ghee butter, a tablespoon of MCT Oil, a
tablespoon of cacao powder, and a couple dashes
of cinnamon. I blend it all up, pour it into
a coffee cup, and then I’m all good to go.
And the macros for my keto coffee, there’s
46 grams of fat, 7 grams of protein, and only
2 grams of net carbs. Alright, for meal 2,
I like to eat scrambled eggs and veggies.
Typically I like to make this meal fresh,
however sometimes I’ll prep it in the morning
and take it with me to go to heat it up later.
Eggs are great because they’re so versatile,
and honestly I love to eat eggs. I love breakfast
foods. They’re very high in fats, and also
very high in proteins as well. The veggies,
they’re great because it adds bulk to your
meal, making you eat a little bit more. And
also the dietary fiber will keep you fuller
longer. The veggies that I use are mushrooms,
zucchini, and broccoli. They’re 3 of the best
veggies you can be eating on the keto diet.
They’re very low in net carbs, high in fiber,
and most of all they taste great. I would
do a full recipe video on this, but you don’t
need to be a Michelin Star chef to make this
meal. You just sauté some veggies, scramble
some eggs, put them in a container, and you’re
good to go. And the macros for scrambled eggs
and veggies, you’re going to get 39 grams
of fat, 26 grams of protein, and only 10 grams
of net carbs, which will be coming from the
veggies. Alright for the third meal of the
day, I have around 6:00, it’s ground beef
lettuce wraps with avocado and a side of asparagus.
Very high in proteins, very high in fats,
with the ground beef and also the avocado.
And then you’re getting your carbs from the
asparagus, and the lettuce in the lettuce
wraps. What I typically do is I’ll cook the
whole container of beef at the same time.
I’ll put it into containers and prep it for
the rest of the week. So the macros for this
meal, you’re going to getting about 90 grams
of fat, 36 grams of protein, and only 8 grams
of net carbs. And throughout the day, it’s
inevitable that you’re going to get hungry,
and you might want to snack a little bit.
So some great keto snacks that I always have
handy on me are salted nuts and beef jerky.
They’re great because they’re high in fats,
low in carbs, and you also get some protein
with them. On the keto diet, you tend to lose
sodium very quickly, so I like to keep salted
nuts around, because it replenishes those
sodium stores. So that’s everything that I
eat in a day, my total macros are 195 grams
of fat, 97 grams of protein, and about 27
grams of net carbs. So my fat levels were
a little bit low, something you could use
to boost those levels is Fitoru’s MCT Oil
capsules. It comes in super easy softgel form.
You can pop a couple before workout, or after
lunch, it gives you a little bit of boost
of energy. I hope you guys like this video.
If you want to see more, subscribe to the
Fitoru YouTube channel, I’ll see you guys
again next week.