Hi!!! I’m so glad you’re here!!

If you’re totally new to eating high-fat low carb, here are some of my popular blog posts to help you get started:

What is the Keto Diet and who is it for?

Benefits of eating high fat

What fats should you eat on keto?

What is keto flu (and how to treat it)

What is Bulletproof Coffee (and recipe!)

Keto Diet foods list

Complete guide to starting with Keto

More of a visual learner? Me too! Scroll all the way down to see the vlog version =)

One of the biggest things that I get asked about is what the heck I eat that helped me lose 80 pounds, and what’s a good keto diet food plan. I decided to do a little vlog, like a day in the life of what I’m eating with the calorie and macronutrient breakdown. 

If you want to follow someone who is perfect and doesn’t have treats, then this isn’t for you lol. But if you want someone who eats real food in balance and you want to see how it’s done, then this is for you =)

If you just want the video version of this post, then scroll down. 

I started my day with a ton of water (as always), then had breakfast at 8:40. I had a super early linner (lunch and dinner) the day before, so this was a 17 hour fast for me. I don’t fast every day, I sometimes fast longer, but this was today. If you want to learn more about intermittent fasting and why I do it, you can check out this post and this one. 

Keto Diet Food Plan Breakfast- 8:40

  • 2 eggs
  • 1 scoop chocolate shakeology
  • 1 scoop greens boost
  • 1 scoop focused energy boost
  • 1 scoop MCT oil
  • 1 scoop vital proteins collagen
  • 1/2 cup almond milk
  • 1/2 cup whole milk


  • 615 calories
  • 45 grams protein
  • 35 grams carbs
  • 32 grams fat

Keto Diet Food Plan Lunch: 1:10pm

  • 2 cups cauliflower
  • 1 tbs butter
  • 5 Applegate Farms chicken apple sausage links


  • 318 calories
  • 16 grams protein
  • 7 grams carbs
  • 25 grams fat

Keto Diet Food Plan Snack: 3:20

  • 25 g 85% dark chocolate
  • 2 oz parmesan cheese


  • 377 calories
  • 22 grams protein
  • 12 grams carbs
  • 27 grams fat


Keto Diet Food Plan Dinner: 6:00pm

  • 6 ounces chicken tenderloin
  • 1 Tbs olive oil
  • 2 cups broccoli


  • 319 calories
  • 37 grams protein
  • 10 grams carbs
  • 17 grams fat

Keto Diet Food Plan Total Macros:

  • Calories: 1,704
  • Protein: 124 grams
  • Carbs: 70 grams
  • Fat: 105 grams
  • 55% fat, 29% protein, 16% carbs

Some days I eat more than this, some days I eat less. It just depends on how I feel, how busy I am, and how much I worked out that day! I’m also 6’1” and around 170-175 pounds (I really have no clue and haven’t weighed myself in a year, but that’s my guess).

What works for me and my body probably won’t work for you and your body, which is why I now offer custom nutrition consultations. This way you’ll be able to know if you should eat higher fat (because that’s what works for you and your body) or if you do better higher carb! Don’t guess–take my assessment so you’ll know! I’m not sure how much longer I’ll be offering these (and they’re super duper cheap) so sign up while you can! 














Snapchat: Rachelngom

Email: clientcare@fitwithrachel.com


“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.” Tony Robbins


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