My Typical IF & Keto Day


I wanted to share some behind the scenes action with you on what a normal day in my life looks like. After I posted a couple of my Keto and Intermittent Fasting blogs, a few friends reached out and asked me what my days typically look like, when I eat, what I eat, and what I do, so here we go! 


Instead of starting in the morning, we're starting at dinner time the night before. When you're doing Intermittent Fasting (read more about IF here and here), the clock starts ticking for your fasting window as soon as you finish your last meal of the day. For me, I aim to complete my last meal between 6:00-7:00pm. When you eat a nourishing and satisfying meal the night before, you are setting yourself up for success the next day.

A typical dinner at our house looks like protein cooked in fat with a side of vegetables cooked in fat. Example - Ribeye Steak (or whatever cut of beef is on the best sale at the grocery store) cooked on my cast iron skillet in grass-fed butter, avocado oil, and garlic with roasted broccoli that I drizzled with avocado oil.

I don't normally track my food or macros, but I know I know I'm staying below 5oz of protein and am having 1-2 Cups of low carb vegetables during this example dinner meal. It's the fat that's most satisfying and what keeps me full for long periods of time. 

Bed Time

I start winding down for bed around 9:45. I do my night time routine -- take off my makeup, wash my face, brush my teeth, and wash my feet (weird I know, but I like it) and turn on my diffuser (usually lavender or stress away) and that signals my body that it's time to go to sleep. I'm usually asleep by 10:30. Lately, I've been sleeping with a sleep mask (such a diva, I know) and I think it really helps get me into the deep sleep cycle.

Good sleep is so important to our overall health. I'm working up a separate post about what happens in our body when we sleep as far as our hormones are concerned. Turning on the diffuser while we're going to sleep has been very helpful for both Luke and me when it comes to good quality sleep. 


I am typically out of bed and into the day by 7:00am. I sit down with a cup of coffee, read my Bible, journal some thoughts and prayers, and write out what all I want to accomplish for the day. Getting started this way really helps me focus and know what to expect. Once I'm finished with my Bible reading and journaling, I'm ready to tackle my work tasks. 

In my coffee, I use about a TBSP of organic Heavy Whipping Cream. I use a milk frother (we have this one) to blend my coffee and cream and it makes a big difference in the texture of the coffee. I love it! 

I mentioned this in a previous blog about Intermittent Fasting, but I wanted to mention it again. Black coffee and a splash of cream (half & half or heavy whipping cream) will not break your fast, but anything more in your coffee WILL BREAK YOUR FAST. Fat and calories add up so quickly when you're adding creamer and sweetener. Make sure to pay attention or your fast will be broken. Intermittent fasting is all about the time between meals, you don't want to break your fast with a sugary latte or a bulletproof coffee. 


I typically start getting hungry and am ready for my first meal in between 1:00 and 2:00. That puts in an 18:6 IF eating window. If I'm hungry, I'll eat my first meal. If not, I'll just keep on chugging along on my work until I want to eat. When I first started Intermittent Fasting I would heat my first meal up in the microwave at 10:55 so I could start eating exactly at 11:00. I'm not joking, you guys! 

I've come along way since I first started IF! It goes to show that fasting is like a muscle. You have to start slow and build your way up. 

First meals look a lot like second meals. Protein, Fat, and Vegetable side. For example I would make a pot of butter chicken and serve it over asparagus,  green beans, broccoli, cauliflower or any low carb vegetable cooked in butter. I meal prep lunches on Sundays, making sure I make enough to last all week. 

If I am using chicken for meal prep lunches, then I'll make sure it has some sort of sauce -- like butter chicken or curry -- because chicken can dry out in the microwave. 

After lunch I dive back into my work or meet up with someone for a coffee. Then, I start prepping dinner around 5:30 and the cycle starts over. 

That's a typical Keto and IF day for me! I love how now my day doesn't revolve around how often I could eat anymore. Now that I've been removed from it, it was exhausting (and expensive) to always healthy have snack food readily available. Eating this way gives me the freedom to be productive in my work and side hustles while taking the best care of myself. 

A note about tracking

You'll notice that I didn't share my macros in my example meals. A lot of Keto people track macros and percentages, but I am not one of those people. I was overjoyed when I realized that I could delete MyFitnessPal forever! I have ALWAYS hated tracking my food. Even in my early days of Weight Watchers, I never tracked consistently. I used to think I didn't like tracking because I didn't want to own up to what I was eating. But now, I know it's because I genuinely don't like it - LOL. 

I do believe that tracking has it's place in a healthy lifestyle, I just don't feel the need to do it right now and that's okay! I would rather focus on eating the right foods until I'm satiated, not eating to the limit just because I could. I'm realizing now as I'm writing this that I still need time to heal and redeem that part of my story. "Breaking free from My Fitness Pal" sounds like a great blog to me!

I hope you enjoyed this brief view into my everyday life with Keto and IF.  If you have any questions or specifics, drop a comment and let me know! - JJ