The traditional ketogenic diet calls for 20-25% of your calories to be from protein. For Example, if you are on 1300 calorie plan, 260 – 325 calories each day will come from protein.
You can also figure 0.7 to 0.9 grams per pound of lean body mass.
- Eat no more than 30 Grams of Protein in a sitting
- Each Ounce of Protein is about 7 grams.
- 3-4 Oz in a Meal is the right amount
Lori’s macros suggest she eats 88 grams in a day. Lori only eats two meals a day.
Here’s how she gets in her protein:
- Lunch: Spinach Chicken Salad (3 oz cooked meat) with a Boiled Egg an Avocado
- Dinner: Filet Mignon (4 oz cooked meat)+ Zucchini
- Snack: Brazil Nuts
- Shake: Collagen Peptides
- Spinach: 3 Grams
- Avocado: 4 Grams
- Chicken Breast: 21 Grams
- Boiled Egg: 6 Grams
- Steak: 25 Grams
- Zucchini: 3 grams
- Nuts: 4 grams
- Collagen Peptides: 18 grams
Too Much Protein?
Most experts say Yes.
When your body takes in too much protein in a sitting, it will turn it into glucose. Eating too much protein in a sitting can also knock you out of ketosis, some reports and experts say.
If you are concerned about being knocked out of ketosis, test your gram intake and measure ketones on a ketone meter.
What Foods Have Protein?
Many foods have protein. On the Ketogenic Diet, most of your protein will come from the following: Meat, Fish, Eggs, Dairy, Nuts (small amounts)
- One large egg = 6 g protein
- One large avocado = 4 g protein
- One medium head of cauliflower = 11 g protein
- One 8-oz chicken breast (without the skin) = 70 g protein
- One 8-oz beef ribeye steak = 54 g protein
- 100 grams of salmon = 20 g protein
- 100 grams of shrimp (peeled) = 20 g protein
- One hamburger patty (4 oz) = 28 g protein
- One 6-oz can of tuna = 40 g protein
- One slice of bacon = 3 g protein