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  • Writer's pictureDenise Reese, RN

What I eat: Keep it simple, clean, and ketogenic!

Updated: Mar 17, 2022

I don't like to refer to my way of eating as a diet, only because it is associated with "currently trying to lose weight". Even after I've reached my goals, the ketogenic way of eating is beneficial in many many ways. Technically, everyone is on a diet. A diet is supposed to describe the way you eat. This is how I eat:


I honestly dont eat breakfast much anymore. I much prefer to drink black coffee until I have my first meal around noon. However, on days where I make big family breakfasts, I eat with my crew.

Coffee with powdered collagen, coconut cream, MCT oil, cinnamon, powdered cocoa, or butter if I feel I need a healthy fat boost. No, I do not add all of these into one cup, but these are just examples of what I put in my coffee. Usually no more than 1-3 of these things at a time. Today I had coffee with coconut cream and cinnamon.

Whole eggs with pico de gallo, avocado cream sauce , with sausage, steak or bacon

Chaffle- the keto version of a waffle, SOOO good! Its basically a waffle made out of eggs, almond or coconut flour and mozzarella cheese. You whip it up and cook it in a waffle maker. I'll add keto friendly syrup or whipped cream sweetened with allulose or an erythritol/monk fruit blend. I have been cutting back on these a bit because they stalled me, plus I add so much sweet things to them that it may, just may, be causing a higher insulin response than necessary.

Breakfast burrito using an crepini wrap, with scrambled eggs, bacon, pico degallo, avocado or cheese.

Lunch: AKA, breakfast for me :)

Lunch is my first meal of the day around 95% of the time. I like to have something decent in calories, but with a good amount of protein as a focus.

Tuna salad on a lettuce wrap along with a home made keto treat

Pizza. Yep, just on a keto crust, such as coconut flour crust or low carb tortilla. I don't mind the most popular keto friendly fathead dough to make the pizza crust, but its a little heavy for me for my first meal.

Carne-asada burrito with cilantro lime cauliflower rice, avocado cream sauce and pico de gallo wrapped in a crepini, along with a Keto collagen shake. (See below)

Keto collagen shake which has 1.5 cups coconut or almond milk, 1/2 cup of frozen berries, 2 scoops collagen, 1 TBSP almond butter, 1 TBSP MCT oil, 1/2 cup ice and a few drops of liquid stevia.

Cheeseburger wrapped in lettuce or low carb tortilla

Any meat, with low carb veggies such as zucchini, broccoli, cauliflower, green beans, plus 2 TBSP of butter or olive oil.

Romaine salad with chicken, a few nuts, olives or artichokes with home made balsamic or simple olive oil, salt and pepper.

Dinner: my favorite meal of the day

Dinner is the meal that I am the most hungry for. I also use this meal to make sure I wrap up my day having eaten enough protein and fats. I am usually very low on carbs for breakfast and lunch so for dinner, I can afford to have 10-15 grams of net carbs. You can get creative!

Whatever I make for my family, minus the starch side

Any meat (steaks, chicken, sausages, salmon, etc) , plus low carb veggies with 2TBSP butter or olive oil. Plenty of seasoning!

Meatballs with low carb spaghetti sauce, parmesan/mozzarella cheese

Keto stew with turnips, celery, onion, garlic, tomato base and beef bone broth, cubed chuck

Chicken alfredo on a bed of tender broccoli

Tacos on a keto friendly tortilla, or cheese tortilla, typically without any wheat/grain derivatives


I don't like to snack between meals, but sometimes, I just cant resist. No matter what you eat, your insulin may very well respond and temporarily slow lipolysis. I try to limit these insulin responses to no more than 3x a day. If I eat a snack or treat, its with a meal. Crazy huh?

Pork rinds

Nitrate free beef jerky/beef sticks

Olives/tomato/artichoke/cucumber salad

Nuts (these days, super rare. Trying to see if my weight loss responds to nuts or no nuts)

Keto smoothie (see lunch)

Yogurt bowl using Two Good yogurt and NuTrail low carb granola

Home made keto cookies

Mousse made with heavy whipping cream, coconut cream cocoa/peanut powder/ cinnamon, etc with liquid stevia, shaved 100% cocoa chocolate bars

Lakanto muffins, brownies or cookies

Home made mug cakes made with egg, almond flour, cocoa, baking powder and erythritol/monkfruit

Keto cheesecake

Enlightened Ice cream

Basically, I love whole foods. I cook all of my meals 95% of the time. Every once in a while, I will pick up a keto version of this or that at a healthy food place, but I love touching, cutting, seasoning and cooking food! I have a keto treat maybe 1-2 times per week. Since I am over sugar, I am generally not interested in sweet stuff as much as I used to be. Yay!

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