Ever since launching the Reformation Health Keto Challenge on Instagram in September (#rhketochallenge), I get so many questions around what I eat in a day on a Ketogenic Diet.

While truth be told, I typically like to change things up quite a bit from day to day in order to maximize the nutrients in my diet, there is definitely a basic theme - a whole, plant-based foods diet with limited amounts of saturated fat in the morning, and a larger focus on monounsaturated fats as the day goes on. Like with the general diet I encourage, steer away from pre-packaged and processed foods, and instead spend a little time in the kitchen meal prepping on weekends, so that you’re set up for successful and nutritious eating throughout the week.

With some splurges and indulgences of course! Usually in dark chocolate form.

After you read this post, if you want more information, I recommend a few resources. This blog post. This blog post. And also, read The Primal Kitchen Cookbook by Mark Sisson (Use the code GROK15 for 15% off site-wide!). This will give you a comprehensive easy-to-read overview of why a ketogenic diet is beneficial, incorporating intermittent fasting, and also the recipes are amazing.


One thing to keep in mind if you decide to experiment - or commit to - a ketogenic diet is that fasting is the quickest and easiest way to reach Ketosis. However, if you’re not used to fasting, or if you have blood sugar issues, and/or cravings for sweets and carbohydrates, a standard “butter coffee” may not do it for you. This was an issue I myself was having until I added Perfect Keto exogenous ketones into my morning butter coffee. Once I did, I was able to fast almost all day without hunger or cravings. I would still eat a small, sensible meal around 2:00 and/or maybe an afternoon snack just to keep my blood sugar curve even, but even by night-time, I was still not very hungry. Ketones accelerate fat burn and ketones build up in your blood when you achieve ketosis. However, the mechanics to reach ketosis through diet alone are precise, so exogenous (or outside) ketones - when ingested - can make this SO much easier.

Also, when I WAS hungry, I was more easily able to resist junky carbs and sugar. I even sailed right by slices of my very favorite pizza at a work function the other night. I just didn’t want it. I couldn’t even believe it because I have never turned down this pizza in ten years.

So in other words, highly recommend these exogenous ketones

Should you decide to implement a ketogenic diet, make sure you are drinking tons of water all throughout the day.

Keto Breakfast Coffee:

Note: I recommend this iced. The exogenous ketones are quite sweet, and the ice seems to cut through some of the sweetness. Although you may like it. Make sure you add MCT oil. It helps to achieve ketosis.

- Two shots of espresso or small cup of strong coffee

- Hot water

- Cream

- 1 scoop of Perfect Keto Chocolate Sea Salt exogenous ketones

- 1/2T Fourth & Heart Vanilla Bean Ghee

- 1T Natural Force Vanilla EMCT (E=emulsified, so it blends beautifully). Use the code RH10 for 10% off site wide!

- Vital Proteins Collagen Peptides (this pure protein sources contains no sugar, and keeps you full)

- Cinnamon

Blend everything together in a blender or NutriBullet (I own this one). Serve hot or - ideally - over ice.


I love adding in some of the following for added health benefits.

- Root and Bones Adaptogens. I blend Chaga, Cordyceps, and He Shou Wu for many health and longevity benefits. If you use the code RH15, you get 15% off site-wide!

- Addictive Wellness Elixirs. Many health benefits in any of these blends. These Chocolate and Carmel Elixirs have so many health benefits, and taste amazing on their own or blended into drinks. And if you use the code RH10, you get 10% off site-wide!

- Frontier Co-Op Maple Extract. Just cause it tastes so good!

- Doterra Wild Orange essential oil. This may sound weird to pair orange and coffee, but it’s actually so good! And orange oil has lots of health benefits. If you want a sample, just DM this gal through Instagram. I get my oils from her.


While some lunches were dinner leftovers (see below), this salad became my go-to lunch because it’s so quick and easy, requires minimal prep (and no cooking), and it just tastes so good! You can prep it the night before and just grab and go in the morning.

- 2-3 handfuls of organic arugula

- 1/2 C Zoodles (I bought prepared from Whole Foods because I'm a lazy-ass)

- 2-3 slices of smoked salmon (or prosciutto if that’s your preference)

- Dried kalamata olives

- Treeline Cheese (found at Whole Foods, other retailers here)

- Pickled Planet beet kraut (or any fermented vegetables of your choice)

- 2T Primal Kitchen Avocado Oil (you can use olive oil, but I love Primal Kitchen products and their avo oil tastes absolutely amazing. It’s fantastic for cooking also). Use the code GROK15 for 15% off site-wide!

- Big squeeze of lemon


Dinner time is usually when things get a bit more worrisome for me. Yes, even as a holistic Health Coach and food blogger, I stress over dinner time too my dears. Especially because I work full time, and if I don’t have time to meal prep over the weekend, and then I have to figure out what to eat…ahhhhh!!!!

Some of the Keto meal recipes I delivered can be found on my blog, such as this one, this one, and this one.

And I also caved and ordered one of those meal prep deliveries from Green Chef last month, and ended up falling in LOVE! I just ordered and whipped up my second box of meals and those were equally as tasty and easy to prepare. In fact, out of the 6 meals I’ve made, not one of them has taken more than 30 minutes from the point I pull the ingredients out of the fridge, to the point I’m plating. You can see my writeup on Green Chef’s Keto meals here. And for my second delivery I ordered their Paleo meals which were also quite keto friendly, just with some modifications! (for example, I left the maple glaze off of this dish, but I still ate some sweet potatoes).

The things I love about Green Chef are as follows:

1. The produce is USDA certified organic and the meats are sustainably sourced.

2. The portions are SO generous. Each meal serves two, but I got three meals out of every recipe. This way if I didn’t have time to cook the next night pack a lunch, I was covered.

3. The ingredients are color-coded by meal, so it’s so easy to keep the ingredients organized. When I receive the shipment, I pull everything out, sort by color, and then I place the ingredients and recipe card for each meal in a large Stasher Bag. With everything color coded, it’s easy to organize, and cuts down on the prep time because it’s all in one place.

4. Um, the meals are DELICIOUS, duh!

5. As one of my readers, you can get 4 meals free with this link!


As in life in general, simple is best. I learned quickly that having easy, portable snacks on hand was key to maintaining ketosis. I’m on the go all of the time, and while the exogenous ketones reduced in-between meal snack cravings greatly, you do want to be prepared when hunger strikes.

- Primal Kitchen Collagen Protein bars. Every flavor is AMAZING. I posted about these on my Instagram so much, they gave me a discount code (face palm emoji, hahaha). Use the code GROK15 for 15% off site-wide! 

- Macadamia Nuts. Trader Joes has these at a reasonable price. I like them unsalted, but they carry salted too. These are also great chopped up and mixed into melted 85% dark chocolate with some unsweetened flaked coconut for a homemade chocolate nut bark (a more comprehensive recipe is in The Primal Kitchen Cookbook.

- Prosciutto Mozzarella paninos. Cringing a bit as I’m typing this having gone off a vegan diet and straight into the pork products, but these were a lifesaver when I was feeling snacky. Just two are very filling and, oy - please don’t tell my Rabbi, but they’re so good. I purchased the Naturalissima brand at Whole Foods 365, and Trader Joes has a similar option by a brand called Volpi.

- These homemade chocolate nut butter cups. Just do it. That’s all I’m saying. You can also splurge and buy Eating Evolved Keto Cups which are sooooooo good. Good for when you’re having a lazy moment, and I myself caved and bought some before I figured out the recipe to make my own.

I hope that you have found all of this information about what I eat in a day on a Ketogenic Diet useful. I always love getting your comments, emails and DM’s so don’t be shy. And if you try any of my recipes, please tag me on Instagram!