An example day for me is usually around 90-120 grams of protein a day, 150+ grams fat, no more than 50 total carbs or 20-25 net carbs. That’s about 2100-2500 cals a day.
BPC in the AM (coffee, tbsp of Kerry gold unsalted butter, tbsp MCT oil) or coffee with heavy cream.
If I make bfast: 3 eggs (tbsp of hwc) 2-3 slices of bacon, avocado, spinach, tbsp of salsa.
Lunch 3-4 oz 80/20 beef, slice of cheese, 2 slices of bacon, spinach, avocado
Dinner – Salmon cooked in avocado oil, olive oil, coconut oil, butter etc. avocado, spinach, cauliflower or broccoli. (Sometimes I’ll add 2 slices of bacon and cook the salmon in the fat left over. So amazing!)
IF I need a snack I’ll have macadamia nuts, smoke house almonds, hard boiled eggs.
I moved to Keto almost 2 months ago, and am not losing any muscle. Infact my strength and endurance has gone up.
Fish, eggs, chicken thighs/wings, tuna (simply balanced makes one that is in olive oil, so it’s much higher in fat than just regular tuna.)
Just add in fats from different sources like oils, butter, and nuts/seeds. Macadamias are high fat low protein, and pumpkin seeds are really good as well.