@David_Stilley @Momof5 I was going to post my typical mid-day meal, but discovered I had neither bok choy nor an avocado on hand, so have postponed that meal until later after I go shopping. Instead, I had the following, which does not contain olive oil, avocado oil or lard, but is pretty high fat nonetheless.
100 grams walnut pieces: 66 gr fat, 16 gr protein, 8 gr carbs
23.1 grams bacon bits: 6.6 gr fat, 9.9 gr protein, 0 carbs
Totals for the meal:
72.6 gr / 653.4 cal fat, 25.9 gr / 103.6 cal protein, 8 gr / 32 cal carbs
fat::protein grams: 2.80 / fat::protein calories: 6.31
carbs::total grams: 7.51% / carbs::total calories: 4.06%
Note: this is my usual meal when my work shift includes a meal break because it is, obviously, very easy to prepare and transport. However, when I eat this at work I also add either ‘keto milk’ or ‘keto coffee’, both of which add fat and protein but no carbs. I sometimes add one or two sticks of pepperoni which adds fat, protein and 1 gr carb per stick. When I have pepperoni, I reduce the amounts of walnuts and bacon bits to keep total calories around 1000-1100 for the meal. If I get much above that total it means I’ll have to make other meals smaller.
Note2: the 8 grams of carbs from the walnuts are close to half my daily target of 17 grams. Because of the nutritional value I consider it a carb tax worth paying, but it also means I have to be careful with other meals to keep my carbs at or below 17 grams for the day.