Keto In The City

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KETO FAQS: What Does A Full Day of Eating Keto Look Like?

Jen Fisch

I get a lot of questions in my DMs and email asking what a typical day of eating looks like. So here are some of my go-to foods. I’ve been keto for 5 years and the majority of the time I practice Bulletproof Intermittent Fasting, so I typically drink a fat-filled coffee in the morning, then I eat lunch and dinner. Some people would say that

BREAKFAST: BULLETPROOF COFFEE

At its simplest form Bulletproof Coffee (or BPC) is coffee + grass-fed butter + Brain Octane Oil. I drink a 16oz from about 9-10am and it keeps me full all morning. 

  • Some mornings I drink a Starbucks instead, you can find some of my favorite drinks here. Technically drinks with sweetener wouldn’t fit “intermittent fasting” rules, but some days a girl just needs her Starbucks!

  • Then I also try to drink 1L of water before lunch


LUNCH: AROUND 12ISH OR 1ISH

Pre-COVID I worked in an office and I would eat out every weekday for lunch. Typical lunches for me include: 

  • Bunless burger with salad. No catsup. I always add cheese, bacon, and avocado when they have it. I never get onions because I don't like them, so for me not worth the carbs. Mayo, mustard or any other low carb toppings.

  • Poached salmon salad. I love salmon and I eat a lot of it.

  • Salmon Cobb Salad. A place near my work has a great cobb, but it comes with turkey, which is fine but boring. I ask them to make it with salmon instead, it costs more, but tastes 1,000,000x better.

  • Poke Bowl. As you can see I love fish, I also love raw fish. Poke bowls are one of my favorites and the place I go to has greens as an option. I load that up with spicy tuna, tuna, crab, salmon, avocado, cucumbers, masago, furikake, and green onions.

Now that I’ve been working at home, here are some of my go-to lunches:

  • Air fryer salmon with cauliflower rice.

  • Slow cooker chicken, one of the easiest versions is frozen chicken breasts with a jar of Trader Joes Salsa Verde.

  • Egg or chicken quesadillas.

  • Pepperoni with whipped cream cheese and Trader Joes Everything But the Bagel Seasoning.

  • Deli wraps with deli turkey, mayo, mustard and pickle.

  • Salmon burgers with avocado.

WATER

  • At lunch I drink more water. Sometimes I also have diet soda, which is a bad habit I want to quit! 

  • On a good day I drink 2L between lunch and dinner, but sometimes it is 1L

Pictures are from my Instagram @ketointhecity_

DINNER: AROUND 7

Obviously I love to cook, so I do cook a lot for dinner. Most of the recipes you see on my blog or Instagram are dishes I like to make a lot.

  • Steak with roasted cauliflower

  • Jalapeño poppers

  • Meatballs with zoodles

  • Check out the Protein and Soups & Sides sections for lots of dinner recipes

DESSERT: MAYBE TWICE A WEEK I EAT A KETO DESSERT. 

I hope these suggestions help you create your own keto menus and I hope this blog as well as my cookbooks provide tons of ideas of how to keep keto interesting.