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Our Keto Nutritionist Shares Her Daily Menu & The Best Fats to Consume

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ask keto nutritionist daily menu fats carb types – daily menu recording

Got questions for a nutritionist who “gets” keto?

We’ve partnered with a tried and true keto nutritionist who’s dedicated to helping people live their best lives through the ketogenic diet. Please note that we’re not doctors, so if you have any specific questions regarding your own health, please consult with your trusted medical partner.


What does a day of keto look like? What’s your menu?

A day of keto will look very different person to person, as there is no one-size-fits-all to nutrition including keto. However, in general, this is what my daily menu looks like:

– Breakfast: almost always a blended coffee with a fat source like coconut oil, in addition to other ingredients like vanilla, cream, sometimes protein powder, cocoa powder, etc.

– Lunch/Dinner: cruciferous vegetables or leafy greens with a fat source like butter or avocado oil, salmon, or some type of red meat. I sometimes make tacos using a low-carb tortilla. If I don’t have time to cook, I usually eat a salad with avocado, hard-boiled eggs, sardines, tomatoes, and a healthy dressing.

– Snacks: if I snack, I choose macadamia nuts or almonds, olives, canned fatty fish like oysters, mackerel, or sardines, jerky, cheeses, salami, and 100% dark chocolate on occasion.

Three to four times per week, I intermittent fast (16/8), so I’ll typically just have two meals per day and sometimes a snack.


Is it hard to eat all that fat?

Not at all! However, I would like to point out the importance of choosing high quality, healthy sources of fats from:

  • avocado
  • olives
  • coconuts
  • fatty fish
  • nuts
  • eggs

Get saturated fats from:

  • butter
  • heavy cream
  • cream cheese
  • sour cream
  • cheeses
  • bacon
  • red meat

Try to avoid processed fats from these oils:

  • soybean
  • corn
  • vegetable
  • safflower
  • sunflower

Not only are these processed fats unhealthy and cause inflammation, but many who consume these fats also have a difficult time adhering to a ketogenic diet due to not feeling well (and an increased distaste for foods that contain them). High quality is key!


If I get carbs from broccoli vs. carrots, what’s the difference? Why are carrots something they say to stay away from but not broccoli?

The difference is in how certain foods affect blood glucose (sugar) after being consumed, which is measured by the glycemic index.

Carrots have a slightly higher response than broccoli. However, many people including myself can tolerate carrots just fine on keto without causing any issues or setbacks. Carrots are highly nutritious and can be included in moderation as part of keto lifestyle.

Try pairing it with a healthy high-fat salad dressing or avocado, which will help slow down the blood sugar response. Aim to listen to “you” and less of “they”.

You’re doing great!

Got questions you’d like to ask a keto nutritionist? Let us know!


Tara avatarTara Finnerty RDN, CSP, CD—is a ketogenic specialist and fat-fueled enthusiast. Tara is a registered dietitian in Utah and owner of Sugar House Nutrition LLC. Her aim is to provide nutrition support for people wanting to reap the many health benefits of the ketogenic (keto) diet. Her expertise in the keto diet was initially working with children who have uncontrolled epilepsy. Tara supports nutrition diversity and works toward helping people find an individualized approach to make healthy eating sustainable.


Join The Discussion

Comments 3

  1. Geri

    Thanks for the info.

    • Collin (Mrs. Hip)

      You’re very welcome!

  2. Rita petko

    Love it. This is so helpful!

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