Keto Diet 10-20-30

The general guideline of the Keto diet is that you eat three meals a day, about 4-5 hours apart, with each meal comprised of:

~10 grams of net carbohydrate (or less)
~20 grams of protein
~30 grams of fat (or more)

So, roughly speaking, the ratio of carbs to protein to fat is: 10:20:30, per meal, with the aim to keep your carbs at around 20-25g/day, and your fat intake at about 100g/day.

Once you know how many grams of carbs, proteins and fats are in the foods you eat, eating becomes simple math. I’ve already done the math for you in my recipes and meal plan, and below is my quick 10:20:30 Guide that you can print out and stick on your fridge for easy reference.

Don’t forget to get your FREE keto grocery list, that will get your started with the Keto recipes in my Keto meal plan. Click here to get your FREE keto grocery list.

Referring to the 10:20:30 Guide below, for each meal, you’ll eat:
– 1 item from the ‘Carbs’ column, and
– 1 item from the ‘Proteins’ column, and
– 2 items from the ‘Fats’ column.

10:20:30 Guide:

10g

20g

30g +

Carbs

Proteins

Fats

1 serving/meal
1 serving = 1 cup

Asparagus
Bok Choy
Broccoli
Brussel sprouts
Cabbage
Cauliflower/Cauliflower Rice
Celery
Cucumber
Green beans
Kale
Lettuce (1 serving = 3 cups)
Mushrooms
Onions
Spinach (1 serving = 3 cups)
Snap peas, Snow peas
Tomatoes
Turnip
Zucchini

1 serving = 1/2 cup
Bell Peppers
Berries (any kind)
Carrots
Jicama
Marinara Sauce
Marsala Sauce

1 Corn tortilla (6-in diameter)
Green apple (1/4 of apple)
Ketchup (1 TB)
Mustard (unlimited)
Seasonings, Herbs (unlimited)

1 serving/meal
1 serving = 4 oz

Beef
Chicken
Fish
Lamb
Pork
Shellfish
Turkey
Eggs (3 eggs)
Salami (2 oz)
Hard Cheese (2-3 oz)
Paneer (2-3 oz)

* Women = ~20g per meal
* Men = ~ 25-30g per meal

2 servings/meal*
1 serving: 15-20 g fat

Almonds (~ 20 whole)
Brazil nuts (~ 8 whole)
Hazelnuts (~ 12 whole)
Macadamia (~ 12 whole)
Pecans (~ 20 halves)
Sunflower seeds (1/4 cup)

Almond Butter (2 TB)
Sunflower Seed Butter (2 TB)

Butter (1 TB)
Olive oil (2 TB)
Oily salad dressings (2 TB)
Olives (25-30 olives)

Coconut milk/cream (1/3 cup)
Coconut flakes (1/4 cup)

Avocado (1/2 medium)

Egg Yolk (3)
Mayonnaise (2 TB)
Vegenaise (2 TB)

*mix and match 2 servings of fat from this column per meal, or use only 1 serving of fat from this column if you are eating beef, salmon, cheese or (3) eggs from the protein column, as those are fattier proteins.

**Rule of thumb: if you are hungry, eat more fat! At least 30g per meal or more.

Click here to download the chart below. And don’t forget to share it with your friends on Pinterest too!