keto meal plan – Dr. Berg’s Meals and Intermittent Fasting Pattern


keto meal plan – Dr. Berg’s Meals and Intermittent Fasting Pattern

This is what I eat, as well as my intermittent fasting pattern to help give you an idea of what you might want to do on the healthy keto diet.

– What to eat on keto
– My meals and intermittent fasting pattern

In this video, I’m going to share with you my eating and intermittent fasting routine. If you’re looking for an example keto meal plan, or you’re wondering what to eat on keto, this keto-friendly meal plan really works for me.

My intermittent fasting routine:

• I wake up at 5:00 am, and I go to bed at 10:30 pm (with intermittent fasting I need less sleep).
• I try to keep my meals within a 3-4 hour window so that I have around 20-21 hours of fasting.
• At 5 am, I have a small cup of organic coffee with grass-fed half & half or heavy cream and one packet of xylitol.
• At 6 am I’ll have around 12-16 ounces of water with 1-2 ounces of organic lemon juice, and I will take my vitamins.
• I have my first meal between 1 and 3 pm.
• I have my second meal between 5 and 6 pm.

Meal 1 Example
• 4 pasture-raised organic eggs
• 4 ounces of organic bacon
• 3 ounces of high-quality European organic grass-fed cheese (I like sheep cheese and goat cheese)
• ¼ cup olives
• 1 tomato

Meal 2 Example
• A Big Salad (7 to 10 cups): Lettuce, bell pepper, tomato, cabbage, kale, parmesan cheese, olive oil, balsamic vinaigrette
• A Protein (7 oz.): Sardines (with bones and skin), shrimp, grass-fed hot dogs, organic grass-fed burger, wild-caught salmon, or steak
• Nuts: Pecans or pistachios

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* At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them.



Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching! This is what I do for my meals, as well as my intermittent fasting pattern—you might want to do something similar!



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  1. I’m a Pakistani here, but seriously I wish I could listen to you forever, such a sophisticated and warm personality you have and a well maintained diet I must appreciate you. It brings so much motivation and energy..❤️

  2. I just started doing 20:4 I.F after doing 18:6 for months. And honestly it’s not that day. I eat one meal a day, I can actually see the results as I suffer from PCOS and no amount of diet and exercise helped me but just by doing intermittent the right way I lost like 22lbs in 2 months. Dr. Berg is such a blessing. 🤗💕🤞

  3. Most helpful Keto tip I got from his channel I was eating too much protein and my body was making sugar, I cut back on the protein portions and the weight fell off like I was in my early twenties and I’m 46 now.

  4. Dr. Berg is a bright light in the dark tunnel. A person with vast knowledge of Food and health. We are blessed having him on youtube otherwise gem like him are so expensive. Thank you Dr. Berg

  5. I wish people that have YouTube Channels would be as articulate, prepared, and present information like Dr. Berg. This video should be used in colleges and schools to teach others how to communicate effectively. Thank you Dr. Berg!

  6. I like how he says “I have a very small cup of coffee” but puts his hands out to demonstrate about 24 oz. 😂 yep that’s a small cup to me too.

  7. Thank God I was just egg omelet twice a day, that’s why I felt hungry after few hours, now I will add more to my meals so I could fast more efficiently, thanks doc ❤️

  8. I am from Ethiopia we Have different kind of food than American food , it is so delicious which is very healthy I do it my way but in Moderat pretty much vegetables I’m not a meat lover at all once in a while I can eat fish , cooking is my passion pretty much I cook at home I learn a lot from you thank you so much Dr. stay blessed 🙏🏻🙏🏻🙏🏻💕

  9. I’ve been doing OMAD for almost two months….never thought I’d be able to pull it off. Unreal after three days or so I honestly am not hungry, and have no desire to eat more than once….just like he says. Glad I gave it a go!

  10. When I was in my 20’s & 30’s I drank a lot of well water, vitamins, wheat germ, exercised a lot, usually aerobics or walking daily, didn’t really eat a lot but I was healthy & strong & needed 6 hrs sleep & could chase after 4 kids, one who was severely disabled (which is why I needed to be strong) kept my house spotless, worked & looked 10 yrs younger than I was. Now I’m 58 with spine problems & severe pain. You inspire me to try better now. Thank you.

    • I’m sorry to hear about your spine problems. I started having issues in early thirties with my back and discovered low sugar diet, swimming and weight lifting help me to manage my condition. Praying you find the right people to help you gain better health and improve mobility.

    • I grew up with back pains (scoliosis), I saw a lot of Chiropractors etc and they would fix it (by adjusting the spine) temporarily but it would come back a few weeks later. It wasn’t til I was 21 and I saw a good remedial massage therapist that really fixed my back. It got me into studying massage etc, and my back problem was a muscle issue not skeletal.

    • @Amalia Mancilla I went to Living Valley Springs – a health retreat here in QLD, Australia. But any good qualified remedial massage therapist should be able to help. As I found out when I studied, only 2% of scoliosis is skeletal, the rest is muscular. A simple scoliosis test, can help. 👍🏼

  11. I modeled my daily food intake regiment as closely to Dr. Bergs diet and have now gone from 345lbs. In mid November 2020, to 259 lbs March 20, 2021, 86 lbs. lost in 19 weeks. That is about 4 lbs. per week. Tickled pink.

  12. Love that you are honest….I could never stick to this, I’d break down after three months and destroy two pizzas and a cheese cake and probably cry myself to sleep in a fetal ball in the corner. Trying to find that happy medium is hard, but I really appreciate the open honest approach to your diet, it’s helping me find what works for me.

  13. Not boring at all . Organic foods may cost more but if you’re not eating junk foods then you will actually save money. Great video as always 🥰

    • @QSnarf idk. I was never really hungry when I ate whatever but when I started on eating nutritiously I am hungry all the time with the same calories

    • Thank you! I don’t get peoples issue with that. Junk food is incredibly expensive. The catch is, they’re always having sales on it. That, and the fact that I guess it’s easier to grab a bag of flavorful chips, for starvation sake, than to grab something healthy for nutrition sake.

  14. I find these examples of “what I eat” very instructive and informative. Dr. Berg eats 4 eggs, bacon, olives, cheese, 7 oz meat/fish a day, plus nuts. I would say that is too much fat. But he always looks great and really exudes energy and vitality. So that has a big impact on me in terms of being able to be comfortable eating fat and animal products with a big salad of veggies.

    • His body is running on fat not carbs so it’s healthy and keeps you fuller longer. If you combine a lot of carbs and fats like in fast food restaurants that’s how you get fat

  15. I have been 23/1 fasting for almost 3 years now. The first 2 months I lost 10 kg of my weight and then it has just stayed at the weight so far (a little swing).
    Anyway, just thinking of one time a day of what to eat has been such a good benefit saving a lot of time and brain.

  16. Dr. Berg we love you for studying hard in college so you could be here for us all today! Thank you for sacrificing your adrenal glands on coffee. 😊😉😜

  17. Finally I can copy THE EXACT eating plan! I like all the foods mentioned, too many choices just creates confusion and deciding what to buy and what to eat everyday is killing me so I often end up in fast food😩I have no problem doing same food over and over again. Thanx Dr. Berg!

    • I find it helpful to plan a weekly menu for a week, then go shopping. It’s not hard, and doesn’t take a lot of time. That way you get BOTH some variety and also the benefit of not having to decide what to eat everyday or do much thinking. It’s all written out in advance and you’ve shopped for that menu so you know everything is in the fridge. 🙂

    • @Shepherd boy I meal prep. Make four salads at a time for lunches, cook taco meat, roast a lot of vegetables and freeze them in 4-meal quantities, sauté kale and freeze it in 4-meal quantities. I cook meat, slice it, and freeze it in baggies with enough for one dinner. Preparing dinner consists of transferring veg from the freezer to the fridge twice a week, deciding which meat or soup I’m going to have, and moving it from freezer to fridge the day before.

    Does the cream in my coffee and xylitol break the fast? A tiny bit, very insignificantly. I found that my ketones only drop a fraction and for 30 minutes.
    Exercise Routine: I do daily biking, up hills. Tuesday and Thursday are my hardcore intense exercise (45 min). On those days I do not do biking – only walking.
    Liquids: It depends on thirst but I do drink around 2 liters per day, maybe more if I am sweating a lot. I do add more lemon and ACV as well.
    Vitamins are D3/K2, Wheatgrass Juice Powder, Electrolytes and Mitochondrial Energy right now. I will do the fat-soluble vitamins with the first meal, the others in the am when I drink some water with lemon.
    Restaurants: I am cautious about where I go. Too many hidden things like soy oil, etc. I will usually order wild caught salmon, big salad or some higher quality meats. I do not do the soups, etc.
    I am also cautious about too much spinach and almonds – high in oxalates.
    What about the anti-nutrients in vegetables? I do a lot of regular but high-quality lettuce leaves. Any anti-nutrients may act like a little stress, but a little stress is ESSENTIAL. In fact, this positive stress (from exercise, sun-light UV light, fasting, ketosis, AND anti-nutrients) causes the body to adapt and become stronger. Its called hormesis.

    • Thanks for the great information Dr. Berg. I use creamer in my coffee and also chew nicotine gum with xylitol. This is the answer to a question that I’d been curious about for a while now. Thank You.

    • What about the cortisol drinking coffee in the morning I try to find if i drink black coffee around 5am will it affect my cortisol production. I drink it at 9am but when I get up in the morning at 4am I crave it!

    • @Dr. Eric Berg DC you said you avoid almond and walnut cz of oxalate. But how much almond and walnut are too much? Means I take almond flour, almond milk and almond as nuts also. But now I am concerned.

      Also , We can’t get bacon here, any other options?

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