A Full Day of Keto - Eat This Today! Keto Menu & Recipes

The keto menu in front of me contains less than 25 total grams of carbohydrates. So, if you are just getting started with keto, simply curious about what a keto day of eating looks like, or you've hit a weight loss plateau, this full day of eating keto has you covered. In this video, I'll share the easy recipes for a make-it-yourself breakfast, lunch, and dinner.
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More Videos by Dr. Becky:
What Can You Eat on a Low Carb Diet? (Full Food List) • What Can You Eat on a ...
How to Make Weight Loss Easier after Menopause: • How to Make Weight Los...
Starting Low Carb? Eat This Today | Full Day of Eating: • Starting Low Carb? Eat...
Starchy Vegetables vs Non-Starchy Vegetables…3 Tricks to Tell The Difference: drbeckyfitness...
When You Eat Keto-This Happens [Step By Step]: • When You Eat Keto This...
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[@beckygillaspy]

Take our 21-Day Low Carb or Keto Challenge: drbeckyfitness.com/get-started-2/

[@BigPhilly15]

I’ve been doing keto for 7 months as a Type 2 diabetic. I’m down 60 lbs and completely off all insulin. Highly recommend this diet.

[@otherworld11]

DR. BECKY - I just started (back) on Keto. Need to lose 10 pounds. CHICKEN, EGGS, BACON, SALAD, WALNUTS....today. And I'm doing I.F. too. Hopefully, I'm down to weight by New Year!

[@marianneh9868]

Dear Dr. Becky, you are amazing. I so much appreciate your generosity in sharing your knowledge with us with such class and elegance. Danke Schon!

[@greeneyes7612]

I love this way of eating! I never feel deprived and am slowly losing my last 10 lbs that I always gain back plus on other diets. I consider this my way of eating from now own! Trust the process! Throw away the scales!

[@jillhughes5212]

I agree, it seems more realistic and doable than so many others I've tried.

[@dfros1957]

Thank you , it makes it easier when I actually see a day of eating keto.

[@learntocookketo]

Cauliflower steaks Slice cauliflower into “steaks” Put butter or any healthy fat in a frying pan. Add cauliflower. Sprinkle with garlic, cayenne, salt & pepper or your favorite blend. Cover. Turn over after 3-4 minutes. Top with Pepper Jack cheese and let melt under lid until done. Heavenly 😋

[@tinabenson1492]

Ooh, that sounds so good! 😋

[@BrdyDzn]

holy

[@constancemouhidine1370]

Yes that sounds so good I plan to try that soon

[@Rebecca_Szostek]

Great video Dr. B!! I’ve been keto now 3 years and at 56 years old it has been the best eating lifestyle that has truly helped me keep the menopause belly fat off!!🙌🏻 Those that are thinking they can’t do it because they can never give up eating bread, I hear you years ago I was addicted to carbs, mostly pasta and having bread everyday… it’s been years since I’ve had bread and do not miss it at all! Not at all! Give it a chance… help your body change to a healthier weight and lifestyle! 🥳

[@carolinekreitler7912]

I'm such a visual learner, so thanks for this quickie cooking class by reviewing the menu items on display and also providing their recipes. My clothes are feeling looser and the scale numbers are going down in the right direction, too. You're appreciated!!!

[@thequietone2998]

I tried Keto after being told I was prediabetic. I did 20 then 50 carbs per day between 2019 and 2021. I now maintain at 100 carbs plus weight training 🇬🇧

[@danielfranco5876]

I can't find this anywhere else available like is here. Given for free, just plain and simple. Awesome Dr Becky, thank you so much.

[@patrickreilly2739]

Becky...5yrs keto now. The first month I put on 15lbs. Still haven't lost the gain. I would never make fake keto foods. Ever. I only add pure oils. Olive, avocado, algae etc. I eat pork but not bacon. 7-10 Oz's of greens. Lots of non starchy veg. Nuts and seeds. Water and coffee only. (Some herb teas) light weights and bicycle. Did I say I was 70?

[@renupathak4442]

Wow, absolutely professional. Thank you so much, Dr Becky.

[@soulnspired888]

I had done great at one point on Keto starred eating keto bread and keto chocolate 🍫and then it turned into just eating the old way again and I've gained all the weight back. I'm starting all over and I have to get past my carb addiction again.

[@Rhinoceroswellness]

A cheat meal here and there is fine. Helps from falling off the wagon completely

[@luannamcmillan9943]

Me too. Thanks for your honesty, keep on at it you're inspiring thanks.

[@janmargaret7972]

I have found carb cravings very hard to deal with. I can go all day sticking to the keto diet, then after my evening meal I always crave something sweet. 🤷‍♀️

[@singit3630]

Brussels sprouts...mmmmm...😋👍 Tartar sauce recipe. Thank you!💜 Hope DocK is doing well!

[@jenleigh342]

These are great ideas! I had to completely ditch sugar, bread, pasta, cheese and wine due to a fatty liver. Your ideas are really FABULOUS and I LOVE How you EXPLAIN EVERYTHING So in DEPTH! THANK YOU! 😁😊

[@bitsyketo5726]

Your meal plan looks delicious. I am going to put it into my cronometer and plan it for a wonderful meal this week. Thank you for being so generous and sharing it. I started eating cod recently again and I absolutely love it. It is so versatile and I love the yummy way you prepared it. I miss seeing Dr. Keith.

[@LowCarbMeatMan]

Hello Doctor Becky, great upload, very informative and uncomplicated. Keto/Low-Carb, *simple, healthy, and extremely tasty* I've been Low-Carb, OMAD 22/2 for quite a few years now. I'm 62 years old, strong, lean, and very healthy. Thanks again. Keep on bangin that drum!

[@Anno44]

Haven't headed towards Keto yet, but this is a nice primer if I ever choose to do so. Thanks for the perfect plan, DB!

[@GT-ho6co]

Great video as always. Clear and easy to follow. Thank you! Hope Dr Keith is keeping well too!

[@rachelattack]

This was very thorough I appreciate the macros. This is pretty typical for what i eat in a day, I just do it in a short window. I'm never hungry and especially with eggs ready it's such a simple way of eating I get more time back, energy too.

[@feliciastaggs6599]

I made the keto fish dish with tartar sauce. It was so delicious! Adding this to the dinner rotation. 😊

[@richardlarochelle7670]

Thanks for these videos. THis is what I was looking for. I am Type 2 Diabetes and needed some good ideas and explanations of menu items all your videos are great.

[@Pushyhog]

ive lost 45 lbs (175 w/all my clothes and gear) in 4 &1/2 months, im still there after 6 months and maintaining ,,, happy and not hungry. And headed for 10 more pounds burned off. Thanks Dr B.. & Dr Hey @ Duke.

[@mariemeek-m4v]

Thank you. You are very articulate and relaxing to listen to!

[@rokipynes]

I have been very careful to eat less than 50g of carbs and usually less than 30g. I gave up alcohol a month ago. I use 2 calorie counters to check my values daily. I am stuck at 200 pounds for over a month and can't get below that. Advice would be greatly appreciated.

[@learntocookketo]

I don’t know if this will work for you, but I have been strictly keto for two years and when I stopped losing I would do a heavy protein diet for a few days to kick my hormones into submission. Eggs, bacon, high fat meats like hamburger. No milk or cheese.

[@Jill_P]

Check out intermittent fasting. It forces your body to utilize stored fats, even if you are very insulin resistent and have hit a plateau. And it's free😊.

[@Rhinoceroswellness]

Work out

[@shetlandsheep3081]

Try under 20g of net carbs a day - 30 may be too high to get you into ketosis, ,so you might be doing 80% of the work and not getting any of the benefits

[@getter_done]

You always have GREAT informational videos Dr Becky. Your book is fantastic and I am just reading it again, I love it! Always appreciate your videos, thank you kindly. My love and prayers for you, Dr Keith & your family from Canada.

[@veronicaguerrero7597]

Dr. Becky, these recepies look great and delicious, besides they seem easy and fast to prepare! Thank you❤️

[@leeannk4790]

Thank you 😊 I look forward to eating well this year!

[@amykolstee5212]

Great video as always! I hope Dr. Keith is doing well!

[@Bubbaluv8]

SuperDuper helpful as always! I'll do these recipes and I listened to this vid over and over again today. Thank you Dr. Becky!

[@karminiparsan9256]

So simple and to the point..always learning something from you..thanks so much

[@joycem9726]

great presentation.

[@saywhat7150]

Everything looks delicious. Thank you for the receipts.

[@gabrielamanuel7659]

Thanks Dr Becky, iam loving your explanation you're the best my dear. Continue with good work you're Blessed..

[@arifaahamed7239]

Loved the meal plan.. but why do you need so much dipping sauce for just 2 eggs?! You could swap half of it with some lettuce or avocado 🥬

[@michelesnoopy]

Keto + intermediate fasting is the key to health.

[@ltaylor2238]

Do you mean intermittent fasting?

[@HemiDad1963]

I love that egg dip recipe. I’m thinking making deviled eggs with that dip as the filling.

[@patriciaclapp9003]

Inspiring and Helpful, Dr. Becky. I am stuck at 3 pounds from goal...and a few days of this would likely get me back on track. I've been low carb (thanks to you) since the spring.

[@kirstenrissling879]

Have you tried intermittent fasting?

[@christiemartinez337]

The dipping sauce for the hard boiled eggs is a great idea! I'm going to have to try that, thank you for sharing!

[@hansm743]

thank you, pls also low carb recepis for vegetarians and vegans..

[@learntocookketo]

Cauliflower steak cooked in a little healthy oil of choice, sprinkle on garlic, cayenne, salt & pepper. Turn and cook other side. At this point, if you aren’t vegan, top it with pepper Jack cheese and let it melt Mind blown!!

[@lorriea2192]

This was so helpful Thank you

[@heartitraces74]

Great video! Thank you for sharing! It all looks scrumptious!!

[@sandragrummer2601]

Thank you very much doctor. It's well explained

[@bobeldredge282]

Good morning!

[@islandgirl581]

Watching as I eat my 500 cal salad 😋 I will never get bored of them. Though I have substituted the avocado for an egg. Find it so hard to get the avocado "just ripe enough". Thank you Dr. Becky xkx

[@Sbannmarie]

Wow you have an excellent channel!

[@christanaujok4319]

Herzlichen Dank💐 für dieses informative Video. Viele Grüße aus Deutschland

[@Putytat]

Thank you! Wonderful and easy recipes.

[@raeanolson5221]

Thank U This Was Simple Kuwt the way that Works for Me U Have a Great Day!

[@emma58242]

Everything looks delicious! Thank you!

[@Cool.Cat.Flannegan]

Hard cooked eggs and dipping sauce are essentially deviled eggs, no? I’m all in, yum! These meals look delicious and easy to wrap brain around to eat Keto.

[@airenantle7783]

I love your channel and these recipes do look delicious however I'm a little perplexed as to the incredibly low calories recommended in this daily combination of 3 meals.. Not even 1200 calories... I think if you're 5' tall and female and weigh a 105 pounds you might be able to get away with this so I would love in the future if you could specify who exactly this is good for... One disturbing trend I have noticed on a lot of KZbin channels who talk about keto carnivore is how few calories people are eating... There are a lot of folks out there with eating disorders and and it's a slippery slope. I would love if you could make recommendations for a smaller sized female and a average to larger size male. I realize that may be more work for you and I apologize in advance for that request. But I really think it could be beneficial. Thank you. Keep up your great work

[@carokat1111]

The smaller calories enables the body to utilise its own stored fat for fuel, thereby enabling people to lose weight. You won’t feel hungry on 1200 calories in this situation. I eat about 1000 calories st the moment while I am overweight and feel great. If you don’t need to lose weight then you need to increase your fat content if your calories are insufficient.

[@j.patrickmoore9137]

I need to eat a lower sodium diet, so often I'll mix a smaller portion of salad dressing with olive oil or avocado oil and stir it up with a fork. I actually like this better than the straight salad dressing in most instances.

[@TheHoustInn]

Love these dishes, thank you! But I noticed the sodium is off the charts. Yikes!

[@rjohnston7094]

I'm very interested in giving Keto a try. It's just my wife and I and we are seniors. My biggest problems with these videos is portion sizes. To some the cod dinner with greens might look like a meal for one. No, in this video it's a meal for 4. So, in reality you need to cut up the receipt in 4 portions. It'd be so nice if you could focus on meals for JUST 2 people!

[@ManpreetSafari]

Can you suggest best 5 fruits for a keto diet ? Thanks

[@TheCallyjean]

I love your what I eat in a day videos

[@jacquic2756]

Wonderful. What can we substitute for the eggs tho?

[@bosanovaboy]

Dr. Becky, I've been doing keto for a year. At what point in time do you recommend reducing the fat intake? I heard from someone else do so, so your body starts consuming more of what you have than what you are intaking.

[@debiwillis9045]

Once you are fat adapted which you should be, start adding 5-8 carbs each day, until you stop losing weight(if that's your goal) most people can stay in ketosis with 50 -100 carbs, also if you are female you need to have one week a month with no fasting and at least 100 carbs to help build and keep hormonal balance

[@deborahhopper1070]

The meals look delicious, I love easy meals, thank you.

[@juanjguillen5291]

Dear Dr. Gillaspy. thanks for the videos, you guidance its aprecieated by me . I make my own souerkrout , love the flavour , and its unpasteurized, my question is, can I included daily in my diet. Juan

[@laurao451]

Can I use this plan if I need to lower cholesterol?

[@cosudu3002]

Doesn't dill relish contain sugar?

[@mrs.h4484]

There is a keto cocktail sauce and I love a cheese omelet with cocktail sauce

[@kcam3683]

What can you have as a substitute for eggs please? Found out I’m intolerant to eggs and soya which is reducing my options 😕

[@lorettaalexander4056]

Thank you Doc

[@berthahust3038]

Hi this is my first time watching you. Thank you for your time. I have high blood pressure and hypothyroidism. I weigh 250 and 5'2 and I'm 63. Is it safe to eat some much eggs and also is keto safe for having hypothyroidism. It is 12/26/23 I hope that you can answer my comment. Happy Holidays

[@ltaylor2238]

I have non alcoholic fatty liver disease, how will keto affect my liver?

[@falguni6944]

Dr. Could you please suggest a keto diet for a vegetarian (no eggs) but yes to dairy products.

[@MsTony1402]

I’d love to hear your views about the Protein Sparing Modified Fast for breaking a weight loss stall on keto. Thanks

[@rafael02130]

thanks for the info.

[@peggydalton7735]

Does high fat cause insulin resistance?

[@marionhiggins3870]

Thank you

[@TJplaysonXbox]

No morning intermittent fasting? Just asking because usually intermittent fasting is almost a must do.

[@shirleystein6521]

I wanted to ask the same question.

[@pennyk1943]

Thank you. 👍❤️

[@iamj9127]

What are your thoughts on full fat cottage cheese ?

[@tinamichael5752]

You are awesome! Thanks so much

[@abdelrahmanelsheikh5798]

Very very good information 👌

[@stacyhackney6100]

Thank you.

[@dorischwaiger6643]

Is it possible to do a video about transitioning from a hcg (shots) 28 day 500 calorie a day diet to low carb or keto diet. I need advice please

[@stuartpierce121]

Thanks so much for this video! Thanks Dr. Becky Jennifer 🤩

[@zc2377]

Dr. Becky, why i have no energy to workout on keto? i start keto and have to stop without seeing any results as i lift heavy and i have ZERO energy to lift.

[@LowCarbMeatMan]

I still workout on zero calories (water fast) See my routines for yourself! It's all in your mind. Put the work in regarding exercise, food intake, fluid intake.....and you will see the results.

[@eileenbrown3805]

Sometimes, when carb intake is extremely low, levels of electrolytes (potassium, magnesium, and sodium) can drop and one may not feel so well. Especially with the lack of enough sodium one can feel weak and fatigued. Sometimes this can be helped with an increase of sodium and foods that contain the minerals or for some the best way to get it is by supplementing with electrolytes. I would suggest you do some research on it first. There are a few good electrolytes drink mixes on the market but do your research first to see what may work best for you.

[@zc2377]

@@eileenbrown3805 Thank you so much.

[@zc2377]

@@LowCarbMeatMan Nice. I keep on trying.

[@learntocookketo]

Look up the recipe for Ketorade by Dr Ken Berry. Make it at home and save 💰

[@denny0_o]

Hi Dr. Becky Gillaspy, thank you so much for your Video's, I was wondering if its 0k to eat a small snack.. like a spoon of almond butter or a boiled egg during your fasting period??

[@carokat1111]

Yes, but it breaks the fast.

[@NessaNZ]

I think I remember you saying you do 80grams of carbs a day? Do you have a vid that says why you choose that amount?

[@susannay.3437]

I'm curious exactly how much sugar raises your insulin: 1/2 tsp? Less, more? Love your videos! So helpful. ❤

[@danmar007]

Could you explain the importance of our body's pH level?

[@questfortruth665]

I've been doing KETO for 3 1/2 years now and my health is just great! The problem I'm having is that I can't eat enough to keep weight on! What can I do to add some weight? Of course, if I got off KETO and IF for a week, I could accomplish this, but I've come this far and don't want to mess it up. I'm also on a fixed budget and can't afford a lot of meat.

[@learntocookketo]

Heavy Whipping Cream. It is totally keto friendly, full of fat, and very versatile. Actually, most of us have to avoid it to keep the weight off

[@questfortruth665]

@@learntocookketo Right! Thanks.

[@bitsyketo5726]

Heavy whipping cream is high fat and will help you gain weight but it will be fat vs. muscle. If you are too lean that might be good. On the other hand if you'd like to gain weight in the form of muscle, I would recommend higher protein foods such as eggs, egg whites, canned tuna, cod, halibut, haddock, canned salmon, ground turkey, ground chicken, higher fat ground beef, etc. I've listed some of the higher protein foods. Some folks also up their carbs in the form of veggies so that is a possible option too. And you can also add more fat to the protein in the form of butter or coconut/olive oil perhaps some cheese, etc. or make a sauce for one of your proteins with HWC, butter, and some parmesan cheese. Nut butters are also an option as they have both protein & fat.

[@questfortruth665]

@@bitsyketo5726 Thank you.

[@b.jeandarc2872]

Does keto work being dairy free?

[@seekingtruth1110]

I don't want to live my life eating Keto as it can have long term health problems for some. Do you have any videos for how to eat once you come off of Keto?

[@8chuz]

Great menu. My biggest question: Did you consume the entire amount of the dipping sauce and the Tartar sauce shown on the plates?

[@sGodiva-sp7oc]

I believe she said she used 1/4 of it.

[@gamepatch7904]

Love keto 👀

[@marysusa6985]

Dr Becky, Is it possible to live healthy on a keto diet for a lifetime?

[@yiskafreedomfromwithinmyse7215]

Great food!

[@jojorey6886]

How is steak, bacon and cheese healthy fat? I just ate a cauliflower pizza and it has quite a bit of cheese. I’m trying to lower my cholesterol; I don’t think the cheese helps.

[@JavaWalkerWorld]

Excellent ❤

[@andreanicholson5939]

If this is the template, I don't see much in terms of a good animal-foods calcium source. There is a bit of parmesan, but it would be best I think to have the dressings contain high fat milk-based ingredients.

[@abdelrahmanelsheikh5798]

Dr Gillaspy: is keto suitable for people who do weight lifting regularly?

[@EMVelez]

Yes

[@bonniet1180]

Would like to see more daily meals

[@danielhoward7310]

Is "net carbs" legit or am I getting scammed by the keto Quest bars?