Daily Keto Meal Sample – What I Eat On A Daily Basis

Motherfucking breakfast.

Motherfucking breakfast.

Cultivating habits is the cornerstone of successfully executing a diet.

Keto is no different, habit makes dieting super easy and simple.

I have built my eating habits which have allowed me to thrive on a high fat, low carb diet. As such I eat the same thing day in, day out, with little variance.

Now a lot of people will say “don’t you get sick of the same thing every day?”

No, I do not. We humans are creatures of habit and you probably eat the same thing everyday also.

People who don’t follow a strict “diet” still probably eat their bowl of Coco Pops every morning out of habit.

They still order their same drink of choice at the bar 90% of the time out of habit.

Whether it is a consciously formed habit or not, we humans default to repetition and structure.

Our brain sub-consciously forms habits so energy is not being wasted on repetitive decision making.

Once you install a new habit, you literally bypass the decision making process, I.E. You don’t even consider bread with your steak after the first couple of months on Keto.

I am going to outline what a regular day of meals consists of, this is following my Aggressive Keto diet. Eating this food is a pure effortless habit for me now and has allowed for awesome progress with my training and body composition.

Wake 4AM:

  • Bulletproof Coffee with MCT oil and a dash of cream.

If I’m fasting for the day I will typically go Ronnie Coleman style; black and strong as fuck.


  • 1 scoop of Whey Protein Isolate (super low carb) and water.

At this point I will go for a 45 minute walk, note that I have not yet consumed many calories at all from fat. My body is still in fasting mode from sleeping and is burning fat like crazy. Walking early morning in a fasted state is really good for fat burning, regardless of what you were told at school by your overweight teacher who said breakfast is the most important meal of the day.


  • 200ml of full fat cream with two scoops of Whey Protein Isolate.

Yup, cream and protein. Tastes like runny ice cream and really amps up your fat intake, plus it’s quick to prepare with minimal clean up.


  • 3 eggs fried heavily in butter, with 5 chopped mushrooms, spring onion, tomato, spinach, bacon pieces and salsa – all cooked in lots of pure butter.

This is an awesome breakfast that leaves me full and satisfied for at least three hours, tastes fucking awesome too.


  • Keto salad containing spinach, lettuce, cucumber, spring onion, tomato, full fat cheese, bacon pieces, avocado and full fat mayo/ranch dressing/garlic aioli.
  • Two scoops of Whey Protein Isolate with water.

4:30 PM

  • 200ml full fat cream with two scoops of Whey Protein Isolate.


  • 150ml of double thick cream with two scoops of Whey Protein Isolate (this tastes like cake icing and will put you into Ketosis faster than an teenage Zyzz wannabe will spew out an excuse about “bad knees” when questioned about training legs.)


  • Oven roasted chicken breast cooked in butter, with salsa and cheese melted on top (Keto parmigiana) with steamed vegetables.


  • 200ml full fat cream with two scoops of Whey Protein Isolate.

Sometimes I will have steak and other meats for dinner but to follow the above plan would be a very typical day.

I also try to get at least 350g of protein a day, so throughout the day I will throw in more protein shakes to meet that amount.

As I said before, habit is the key to any diet. Once you cultivate the habits, you don’t even think about it.

– Ryan John

  • Ryan
  • December 31, 2013

Leave a Reply 2 comments

Amit - May 14, 2016 Reply

350gm protein a day?! Are you serious?

Kristof - December 1, 2016 Reply

This is why i’m hesitant to ever try Keto… you must pay shittons in protein powder every month just if you’re guzzling down 4 or more scoops a day…

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