Example Low Carb Day: 19 Net Carbs, 77 Grams of Protein, 80% Fat


Join us for the Fall 2016 Low Carb Challenge!

Keto SnacksMany people have commented that they struggle to get at least 70% of their calories from fat, or worry they won’t get enough protein – or too much.

My low carb food diary below will show you a great example of how easy it is to meet your ideal macros. πŸ™‚

I’m also taking votes on something FUN to review for you next, so you don’t waste any money trying new products.

You know me – I’ll give you the REAL scoop, lol. Like these low carb chips my dog didn’t even want! The vote so far is for Low Carb Waffles! I’ll give you the details on that too…

Below are all of the EASY low carb meals I had yesterday plus my MyFitnessPal diary so you can see exactly how I logged those meals.

Monday’s Low Carb Meals

I started the day with my favorite healthy low carb breakfast. πŸ™‚

It’s 1/2 cup pecans, 1/4 cup Daisy brand cottage cheese, 4 small diced strawberries and 17.5 grams of hand-picked blueberries. (6 net carbs and 85% healthy fat)

Healthy LCHF Breakfast Cereal

I love this breakfast because it’s healthy, all real food, berries provide antioxidants and vitamins, and it’s high fat!

For lunch, I had TWO farm fresh country eggs left so I decided to use those. I was gifted with four, and they are so colorful and delicious!

There’s a HUGE difference in these and store-bought eggs. I had no idea. πŸ™‚

Cage Free Farm Fresh Eggs

I made sausage and fried eggs. Such an easy one skillet meal! And eggs are only .4 carbs each, so it’s practically Zero Carb at just .8 or less than one carb.

Sausage and Fried Eggs - Zero Carb Meal (.8 carbs)

For dinner I was hunting something quick & easy to make. Monday’s are always super busy for me! I had about a cup of the Broccoli Slaw left, so I sauteed that in real butter and added sliced turkey breast & colby jack cheese:

Broccoli Slaw - Great Low Carb Vegetable!

This was not “gourmet” at all, lol. This is ME cooking πŸ˜› haha.

I put the TBSP of butter in the skillet first and let it melt, sauteed the Broccoli Slaw in that, then added the turkey & cheese and just cooked it all together.:)

Me cooking - LOL

That was actually REALLY good.:)

You can find Broccoli Slaw in the produce section at Wal-Mart or Kroger.

I was a bit hungry last night so I made a snack of raw pecans & mozzarella string cheese. Apparently I was more tired than hungry, because I only ate half of it!

Easy Low Carb Snacks

I had 7 coffees yesterday (I was up from 4:30am to 10:30pm!) and each of those large mugs had 1 TBSP of Coffee-Mate Sugar Free Hazelnut Powdered Creamer in them (which is 1 carb per TBSP).

I also had 9 waters. I get most of my Fitbit Steps walking to the coffee pot and the bathroom, lol. πŸ™‚


Here’s My MyFitnessPal Diary for Monday:

MyFitnessPal Low Carb Food Diary with Net Carbs Column

Calories: 1637
Net Carbs: 19
Total Carbs: 33
Protein: 77 Grams
80% Fat, 16% Protein
Water: 72 ounces

Macronutrients: Simple Explanation Of Low Carb Macros

How To Get A Net Carbs Column in MyFitnessPal



We’re having a GREAT discussion on Facebook about fun new low carb products to try. It’s time for me to review another product from Netrition…

The Low Carb Nut & Flax Granola was a HUGE hit. I fell in love with it, you fell in love with it – Yay! πŸ™‚ What do you want me to try & review for you next?? They have a low carb pancake & waffle mix I was thinking about… yes/no?


What would YOU like to see my try next??

The vote so far is for a Low Carb Pancake/Waffle Mix.

Here’s the Updated Low Carb Food List you can browse for ideas.

I look forward to YOUR vote! πŸ™‚

I finished off the broccoli slaw with that dinner yesterday. I shared it with you in this Two Days Of Low Carb Meals update the other day – There are lots of great low carb food ideas in that post too. Anyway, I need to get some more of that. Broccoli Slaw is so versatile, and only 2 net carbs per cup!

How are things going for you?

It’s day 30 and we’re now in the 5th week of the challenge. πŸ™‚

How are you doing with your low carb meals & macro tracking? Any questions or struggles? I would love to hear your results so far. Leave a comment and let’s talk!

Lynn Terry,
aka @LowCarbTraveler

p.s. The Keto Krate low carb packages will be arriving soon. YAY! Here’s what we’ll be getting: September Keto Krate (and how you can get one too!)


instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb


Netrition – The Internet’s Premier Nutrition Superstore!

Low Carb Snack Box


Free Ketogenic Diet Cookbook

About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
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13 Responses to Example Low Carb Day: 19 Net Carbs, 77 Grams of Protein, 80% Fat

  1. Rhonda says:

    I bought that flaxseed granola- cinnamon, Very good!!! I bought a few things. My struggle is with my meal planning with 4 of us. I do so well and give in when things are tough or out of things. So I decided to make low carb versions of everything I would make for my family. Spaghetti and meatballs last night, but I made meatballs with mozz cheese and served with a side of broccoli. Now I have the leftovers. Tonight we are doing smoked pork my husband made, into tacos. I bought some low carb tortillas. I will have a salad with mine. I am hoping this holiday weekend is at least better than it usually is worse. I am trying to preplan. Your ideas help me so much!!! Thanks!!! πŸ™‚

    • Lynn Terry says:

      I love the cinnamon granola too! Planning is a smart idea. πŸ™‚ Those meatballs sound GREAT. I like my tacos ON a salad – as taco salad.

      As for the holiday weekend, grilling and cookouts/picnics are usually full of low carb options, so that helps! A nice cucumber salad with mayo, crumbled feta & diced tomato is a good dish for that. Or raw cucumber, cauliflower into a cold salad…

  2. Sandi says:

    Lynn, have you always eat the 20 net carbs ( marcos we use in the group ) from the start of your health journey. I see so many in our group that does so many different things and I was wondering your outlook on this.Like using the sf candies, shakes bars, bpc and so forth on . Do you find that this is something good to add or replace for the meals. I eat clean and dont use these items but was wondering how you feel about them for someone new just starting this lifestyle. You see so many that have said Ive cheated or fallen off the wagon or using these items to get the fat in .

    • Lynn Terry says:

      Hi Sandi πŸ™‚ I do stick to 20 net carbs, 70% fat. There are a lot of variations of the low carb diet, and a lot of personal preferences. I see that all the time too.

      I have a shake or bar sometimes, and now and then I like sugar free candy, but not on a regular basis. I tend to keep it simple, but those options can be nice sometimes. I am not for or against them, I just don’t eat them daily or even weekly – pretty rare actually, though I probably relied on them more in the beginning.

      As for BPC, I find it messier to make than my regular coffee (lol) and no difference at all in energy or weight loss – so no benefit, for me personally. But I get in plenty of healthy fats just from my food choices.

  3. Sydney says:

    So happy you discovered how utterly fresh rich and tasty farm FRESH EGGS are!!!
    If you ever get a chance to try fresh duck or goose eggs….give’em a try! BIG n DELICIOUSLY rich! My neighbor has chickens and gives me fresh eggs. I save them For my SSU egg breakfasts with bacon or sausage n a OOPSIE roll.

    Bet those waffles are gonna be good w/some Sugar-free maple syrup! Yummy

  4. Amy says:

    I have a netrition order coming soon! I got the cherry flavored granola, mama lupe tortilla shells, carb-conscious brownie mix and finally…THE GUYS SUGAR FREE BBQ SAUCE. I’m excited. A little order for now but still exciting. I am so very blessed to get a carton of farm fresh organic eggs from one of our patients at the Chiropractic office I work at. Every 2 weeks or so he brings each of us a dozen and I feel so insanely fortunate for this benefit. They are so good.

  5. Anne Welch says:

    I think my problem with going low carb on restaurant meals is mindset. For years, we were indoctrinated with “fat is bad” and “beef is bad for you.” How in the world you get your mind to wrap around the idea that a high fat low carb diet is actually good for you? Like I said, mindset.

    • Lynn Terry says:

      Hi Anne πŸ™‚ I heard all those things… but I ate far worse than just fat or beef before I went low carb πŸ˜› lol. I suppose the easiest way to get over those thoughts is to ask yourself, “Did it work?” πŸ™‚

      I’m eating healthier now than I ever have in my life. My favorite restaurant meal is grilled salmon (great healthy fat!) with loaded broccoli (steamed broccoli loaded like a baked potato) with grilled asparagus. Perfect! Who can argue that plate? πŸ™‚

  6. Joan delise says:

    Hi Lynn,
    i have been stalled and only lost 3 pounds since July, but then something clicked..I was avoiding fats because of old prejudices about fats. I upped my fats to 70% and whoosh!
    I am .8 lbs to my first goal of 155. I think you can’t repeat this enough ,eat fat to get skinny
    Thank you for all your support and dedication to this site!
    Joan Delise

    • Lynn Terry says:

      Hi Joan! That’s awesome – congrats!! πŸ™‚ The “high fat” part of eating low carb is incredibly important. I totally stalled out eating too lean my first summer. It wasn’t intentional, it was just hot & muggy and I “ate light” – grilled chicken salads etc. It took me awhile to figure that one out too, lol.

      I’m so glad you’re on a good roll now and so close to your first goal!! πŸ™‚

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