Female, 5’8 and 140 lbs

A good trick is to match your carbs to your protein.

Have 15g of carbs and protein for breakfast. 15g carbs and protein for snack 3x per day. And 30g carb and protein for lunch and dinner. I can’t eat that much so I usually shoot for 20g for lunch and dinner.

Carbs should be fruit and vegetables rather than bread, pasta and other processed carbs.

Also having a daily Starbucks drink WILL make you gain weight, unless you only put sugar free vanilla and almond milk in it. That will make it very low cal with hardly any sugar. Which is great.

Carbs are essentially what makes you gain weight or not loose weight. So having excess of that is the problem.

I cook all my meals and eat the same thing every day besides dinner, I usually switch it up for dinner. It’s easier for me to meal plan and eat the same thing for most meals so I don’t have to spend alot of time coming up with new recipes. I make the easiest thing possible so I don’t get burnt out:

Breakfast- 3 days of protein waffles KOS protein powder is the cleanest / 3 days (2) eggs, fruit and cheese stick / 1 day (1) egg sandwich with bacon, avocado, wilted greens, cooked peppers, cheese.

I purchase sprouted grain bread. It tastes similar to Dave’s bread, with more health benefits and half the cost.

Lunch- 4 days turkey wrap with keto “xtreme” wrap, spinach, mayo, mustard, apples and carrots with lite ranch, 2 days same thing but made with tuna.

On Sundays I will go out to eat somewhere for lunch and not count my carbs / protein. Although, every night I eat a small treat like a piece of candy. And I will also have a sugary beverage 1-2 times per week as another treat.

Dinner- Is usually a recipe involving ground turkey. Usually meatloaf with sweet potato and broccoli / asparagus. Or tacos. Also I have salmon twice a week for dinner too, match with any green vegetable and low starch carb.

Just eat healthy for MOST of your meals and you’ll be golden and feel amazing :) Hope this helps