Diets

What Our Keto Employees Eat in a Day

Between all the talk about ketones and net carbs, the keto diet can seem like its own (bacon) club. In reality, there are plenty of ways to approach the keto diet, whether you’re new to low-carb living or you’ve followed keto for a while. At Bulletproof, we don’t just make keto-friendly products—many of us also follow keto diet principles. Maybe that’s how we get so much done! Take a stroll with a few members of the Bulletproof team and find out how they use the keto diet to stay fueled and focused.

6 Years Keto: Courtland Graham, Customer Care Operations Supervisor

Both OG Bulletproofers and coworkers from my former environment were living proof of the results of keto. I was drawn in by word of mouth and have enjoyed it since day one. For nearly six years, I’ve been on this path.

My macro habits

I have enjoyed a less rigorous (easier to maintain) approach to keto. I am mindful of my carb intake and shop intentionally for the keto diet to keep willpower high. I’m all for math, but calculating what I eat on a day-to-day basis is more stress than result, at a certain point.

Breakfast

I have come to appreciate herbal or black tea for breakfast as of late.

Lunch

A solid serving of protein, roughly 6-8 oz., pan-cooked over low heat with olive oil or baked, alongside a variety of fresh vegetables (peppers and leafy greens are my faves!), typically sauteed in the oil and renderings from chicken or beef.

Dinner

On a light night, something simple like a garden salad with some sesame oil and a small piece of cheese. All too often, you’ll find taco night happening around my place though (a fan favorite of the fam).

Snacks

Nothing, most of the time. Once in a while, I’ll go all out with a full pint of Ben and Jerry’s—you’ve gotta live once in a while…

Courtland’s Keto Tip: The most important thing to remember is that “perfect” is not really a feasible goal. Everybody has similar struggles as a shared human experience, and nobody is flawless. The burden of perfection is far more damaging than the sustainability of knowing it’s okay to stray from a goal and working to get back on track.

4 Years Keto: Tracy Block, Content Marketing Manager

Deviled eggs with avocado on plate

After following a keto-paleo hybrid diet for a few years, I decided to convert fully into keto. I’ve been following this way of eating for more than four years now. What resonated with me most about the diet were the many perks of running off fat as fuel instead of sugar and carbs, and that keto brought with it a lot of long-term brain health benefits. I also use it as a weight maintenance tool.

My macro habits

When I first started out, I tracked everything through the Carb Manager app, including homemade recipes. Now, I’m pretty well-versed in the dos and don’ts and feel confident not tracking my macros. I still refer to the app for a quick carb check every so often…

Breakfast

I typically fast through breakfast into the early afternoon. If I want to have coffee before I break my fast, I drink it black.

Lunch

If I don’t have black coffee earlier in the day, I break my fast around noon with a cup of quality-fat-fueled coffee. Or, I like to consume a small lunch with vegetables, protein and quality fats. Lately, I’ve been making an easy egg salad with two hard-boiled eggs and half an avocado. Sometimes I eat it as is with fresh greens (arugula or spinach), or add it to a couple of keto-friendly tortillas made of jicama or cauliflower.

Dinner

I love to cook, so I am usually pretty busy in the kitchen coming up with fun dinner ideas. I love a good steak, as well as a veggie-packed cauliflower rice saute. I enjoy making large pots of hearty soups, as well as taco salads. I’m also very into keto ingredient hacks, like fathead dough for keto-friendly pizza night on the weekends.

Snacks

Since I do okay with dairy, I like to snack on Moon Cheese. I also like to have a mug of homemade chicken bone broth or a cup of tea with added collagen powder.

Tracy’s Keto Tip: Meal prep is the true key to keto success for me. I try to commit to keeping my refrigerator and freezer stocked with keto-friendly home-cooked meals or proteins and veggies. This makes it easier if I have a long workday or simply can’t commit to one of my over-the-top cooking projects. A large batch of taco meat or pulled chicken goes a very long way!

5 Months Keto: Chelsey Lucas, Senior Social Media Manager

Plate of chicken and broccoli

I am still pretty new to the keto diet. I started following this way of eating about five months ago after I was diagnosed with encephalitis.

My macro habits

I do not track anything, and I am okay with that!

Breakfast

I like to have a bowl of keto-friendly granola with a side of bacon (who doesn’t love bacon!?).

Lunch

Recently, I’ve been loving keto cranberry chicken salad.

Dinner

I eat chicken, avocado and broccoli… Every. Damn. Day! (And I’m still not sick of it.)

Snacks

When I want a sweet treat, I reach for Keto Cups. For fruit, I like blueberries. If I need some protein and a boost of quality fats, I go for hard-boiled eggs.

Chelsey’s Keto Tip: Learn how to adapt to this style of cooking so you can set yourself up for success. I love trying out the keto recipes from our Bulletproof Blog.

Cyclical Keto: Stephen Sheehan, Senior Writer/Editor

Ribeye steak with butter on cutting board

I first learned about and started following keto in 2013, which began with putting grass-fed butter in my coffee at work. I experimented with variations of keto over the years, including forms of cyclical keto to help fuel my rugby and powerlifting training.

My macro habits

I do not calculate my macros. I prefer to take the lazy keto approach and stick to foods that I know fall into the keto-friendly category. I stock my fridge with only the essentials (meats, eggs, grass-fed butter and a few veggies) and eat mostly the same foods on a daily basis to ensure I’m getting adequate quality fats and protein and minimal carbs. If you have a good idea of the nutritional profile of the foods you put into your body and eat them consistently, I don’t see the need to track anything.

Breakfast

Black coffee.

Lunch

Nothing on most days. Coffee with quality fats, if I feel the need for an energy boost.

Dinner

My typical dinner is a ribeye steak, ground beef or another form of protein, plus eggs cooked in grass-fed butter. I will also have a salad or cauliflower rice to fill out the plate and pack in some more micronutrients. My Air Fryer and Instant Pot make it incredibly easy to turn any cut of meat into something delicious.

Snacks

I do not snack during the day, but I will have a few squares of keto-friendly chocolate for dessert. Or, I go for Greek yogurt mixed with whey protein and chocolate collagen powder.

Stephen’s Keto Tip: I like to combine keto with longer fasting. While it sounds intimidating, I find it to be beneficial on many levels. Fasting keeps me mentally sharp and reduces my hunger and food cravings.

Ready to start the keto diet? Learn everything there is to know in our keto beginner’s guide.

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