KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

• Net carbs – 20g per day
• Protein  – 80 g per day
• Fat  – 130 g per day

Now divide each of those by 3(for 3 meals per day) and you get:

• ≈7 net carbs per meal
• ≈26 grams of protein per meal
• ≈44 grams of fat per meal

Omg, so much math! If you halve the protein in each meal you will be pretty close to these totals PER MEAL! 

Personally, I need more protein and fat each day and so will some of you. So I add in some snacks, cheese, or keto fudge during the day to get my macros up where they need to be. I also drink homemade Bulletproof coffee which for me is:

• 1 cup coffee
• 1 tbsp coconut oil
• 1 tsp butter
• 1 tbsp full-fat coconut milk(in a can)

This adds about 25g of fat to my day.

If you got hungry on Day One between breakfast and lunch, or lunch and supper while you’re still at work eat more fat!

You may also want to consider adding these fat-boosting strategies:

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