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What I Eat Each Day on Keto : James Meal Plan

By Fitoru | 28 September 2018
keto james with long hair and sample meal

On the ketogenic diet, it is so important to hit your macros across the whole day. Keto expert, James, shows us what he eats in a day and how he plans his meals to get the most out of this diet. Be sure to subscribe to our YouTube channel to find out more tips, recipes, and what to eat on the keto diet!

Meal Plan:

#1: Keto Coffee
keto coffee
The best way to start your day is with the breakfast coffee. It optimizes the ketogenic diet, with ghee and MCT oil added.
  • 1 Cup Coffee
  • 1 TBSP Ghee
  • 1 TBSP MCT Oil
  • 1 TSP Cinnamon
  • 1 Tsp Cocoa
  • 1/4 -1/2 Scoop Whey Protein
#2: Scrambled Eggs
ketogenic diet meal
A wonderful meal to ease the hunger are scrambled eggs. Scrambled Eggs has enough fats and proteins, while limiting your net carbs.
  • 3 Eggs
  • 4 Large Mushrooms
  • 1 Cup Broccoli
  • 1/2 Zucchini
  • 1 TBSP Olive Oil
  • 1/2 Avocado
  • Thyme
  • Salt and Pepper
#3: Beef Wraps
beef wraps
End the night with delicious, keto-friendly Beef Wraps. With appropriate amounts of protein and fat, this low-carb dinner is for winners.
  • 2 TBSP Olive Oil
  • 6 oz Ground Beef
  • 1/2 Avocado
  • Asparagus
  • 2 TBSP Ranch
#4: Snacks
  • Beef jerky
  • Salted Peanuts
macros keto
With the meal plan created by James, the total macros are 195 grams fat, 97 grams protein, and 27 grams net carbs, with a total calorie count of 2456.


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This blog is not personal nutritional advice. Please see a registered dietician or your family doctor for a personalized meal plan.


  1. What would a 55 year old female who weighs 195 need in macros daily to obtain goal weight if 155, and maintain health? James’s calorie count is 2545, that’s huge! Just thinking an old fat female needs a lot less! Lol. So how much would I need to be shooting for daily? Thanks!

  2. I’ve been on the Keto diet for 5 months…lost 33lbs., but I’m stuck at my current weight. I’m finding it very hard to get the amount of fat they say I should be getting per day, and my calorie intake is lower than I should be getting. I’m 72 and started at 318lbs. My fat intake is around 75-80gm , and my calories are around 1450. That’s too low, but I’m trying to keep my Carbs down around 30 – 40 gms.The Keto guide I found says I should be using 25.4 gm Carbs, 170gms Fat, 2030 Calories… unless that’s wrong, I’m way under on everything except Carbs. I’m finding it hard to comply with all of this.

    1. Hello Larry!
      We just want to congratulate you for your progress and determination! Everyone’s body is uniquely different, so it is highly recommended to consult with your family doctor on which dietary plan you should take, including how much fat, protein, and carb intake is right for you. We wish you the best luck and hope you reach your fitness goals.

    1. Hello Deb!

      These meal macros are for everyone! If you are trying to find what’s the right dietary macros for you, I would suggest talking to a health professional. The ketogenic diet is generally 70% fat, 25% protein, and 5% carbs 🙂 Hope this helps!


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We’re putting the delicious back in dieting, so that, as your body kicks into ketosis, you don’t feel like you’re sacrificing anything…not taste, not enjoyment, and certainly not fulfillment.

  • 5-10% Carbs

  • 15-25% Protein

  • 65-75% Fat

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