July 11, 2019

A Week of Keto: Day 4

So it’s day 4, over half way through and hopefully you’re starting to think it’s not that bad 😂 I mean, seriously, once you’re prepared with your meals and have something tasty to nibble on after dinner you’re all set to kick some keto ass! Although it’s still only day 4, there are people who seem to shed pounds already at this point but it’s important not to compare yourself with everyone else or guess what Susan, YOU’RE GONNA BE DISAPPOINTED 😭This Keto buzz you’re on is a marathon and it takes time to adjust and see results.

Below is Day 4 of my Sample Keto Menu for beginners and remember it is based on a 1,600 calorie diet plan.


Shopping List 🥩

  • ✔Eggs
  • ✔Strawberries
  • ✔Bacon
  • ✔Cauliflower
  • ✔Chicken
  • ✔Cucumber
  • ✔Tomato
  • ✔Green Onion
  • ✔Turnip
  • ✔Ribeye
  • ✔2g carbs snack

Day 4 🍳

Breakfast- 350 cals, 28g fat, 3g carbs, 19g protein

Keeping it simple but still keto approved 🥓🍓☕️Obviously omit the sweetener or use coconut/almond milk etc and adjust the macros!

  • Black Coffee
  • 2 eggs
  • 2 pieces of bacon
  • 5 Strawberries


Lunch- 405 cals, 29g fat, 4g carb, 25g protein

Keto Cauliflower Couscous

This Keto Couscous Salad is perfect served at room temperature and so is great for lunchboxes!

  • 1 Portion of couscous salad
  • Black Coffee
  • 2 tbsp heavy cream


Dinner- 645 cals, 55g fat, 5.5g carb, 42g protein

Keto Turnip Fries

Steak and chips for dinner and 100% Keto approved 😍


Snack- 180 cals, 18g fat, 2g carb, 2g protein

These Keto peanut butter cups are the bomb and are perfect for those who don’t really want to go to the hassle of making their own batch! They are only 1g of carbs each and 90 cals. Fear not, if you don’t have these at hand you can have some sugar-free jelly and whipped cream (45ml or 3tbsp)


Day 4 totals 

1580 cals, 130g fat, 15g carbs, 88g protein

Check out day 5 tomorrow and thanks for reading!

Natasha 🤓