How Much Fat on Keto Diet Per Meal Plan – Dr. Berg


*We did our calculations from an average of 1800 calories per day – and then 70% of that would be fat, then we measured the gram per meal.

Gallbladder Formula:


On average, consume 20-40 grams of fat per meal.

1. Heavy Cream *1 TBS *5g *51 *6 TBS
2. Egg *1 egg *5g *74 *3-4
3. Beef (80%) *3 oz *16g *213 *3-6 oz
4. Coconut Oil *1 TBS *14g *120 *2 TBS
5. Brie Cheese *3 oz *28g *300 *3 oz
6. Almond Butter *1 TBS *10g *100 *3 TBS
7. Olive Oil *1 TBS *14g *119 *2 TBS
8. Bacon *1 slice *3g *43 *3-6 Slices
9. Pecans *10 nuts *20g *196 *15 Nuts
10. Macadamia Nuts *10 nuts *21g *204 *15 Nuts
11. Peanut Butter *1 TBS *8g *94 *3-4 TBS
12. Almonds *10 nuts *6g *70 *3-4 TBS
13. Avocado *1 whole *30g *322 *1
14. Ice cream *1 cup *22g *200 *1 cup
(ice cream MUST have NO sugar)

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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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.

#keto #ketodiet #ketogenicdiet #weightloss #ketosis #ketomadeeasy #intermittentfasting
#keto #ketodiet #weightloss #ketosis


  1. Wow, I wish I had found this video earlier. Been on healthy keto 3 weeks and now understand I’ve been adding too much fat!! This chart is EXTREMELY HELPFUL!!! THANK YOU..

  2. I’m 63 from Manchester UK.
    I’m 2 months in….
    Observable benefits so far …
    1) Feel fabulous, flexible, calm relaxed lost previous stiffness and soreness in muscles.
    2) The big one for me is loads of energy.
    3) A great new interests in food from scratch. Mindful shopping, cooking and eating.
    4) Enjoying learning new beneficial things that will enhance health and zest for life.

  3. Any day I can have heavy cream AND pecans is a WIN for me!! 12 pounds down in 3 months and feelin saucy’!! Love your vids, Dr. Berg – keep ‘em coming!!

  4. Great chart it really opened my eyes. I had no idea that fat content in olive oils and coconut oil. Surprised grass fed butter didn’t make your list Dr.

  5. Just wanted to say that the optimal amount of fat varies greatly between individuals. If I take 2 tablespoons of coconut oil, it irritates my gallbladder and I experience a lot of burping and discomfort. For me personally, one teaspoon is optimal, and I still reap the benefits of keto. Just sharing this just in case someone else needs to hear it!

  6. I’m new to the ketogenic lifestyle . It’s been only my first week and I lost 13 lbs. At first I was struggling not to snack between meals I’ll drink water like too much too, but as I really started to add avocados and evoo, ghee ect I can go without snacking and not drinking too much water to flush out my electrolytes. I drink only when I’m thirsty . I’m so happy and even gave a boost of confidence

  7. Thank you Dr. Berg for making it so easy for us. Now I am clear as to how much cheese, eggs, cream etc I can have per meal without any harm to my body. And also thanks for literarily showing the products to understand the quantity and quality. 😊

  8. The start of 2019 I weighed 300lbs. I went hard core on protein and produce ONLY and became a gym rat 6 days a week. By July I weighed 210 lbs but plateaued. I thought “what more can I remove!” Then I found one of Dr Berg’s videos about Keto and upon looking into it I realized I was already practically doing it short of 2 things: I wasn’t eating FAT and my protein shake+banana was high in carbs. I threw out the shake and started eating FAT and doing the IF and HOLY COW my weight loss not only took off again, it can’t get out of my body fast enough! I lose 1-2 pounds daily! Suddenly I broke free from the 200’s after being there for over 20 years, saw 182 on the scale and actually slid into my SKINNY JEANS last night!!! I cannot begin to thank Dr Berg enough for all of his free informational videos on youtube that honestly have probably saved MANY of us in our weight loss/better health journey as well as women going through menopause! Because of his videos on MP, I now have a strategy on how to balance out my body! I can’t WAIT TO GET my adrenal supplements and step my progress up a notch! We love you Dr Berg!!!

  9. This is by far the most important video on keto on the net!!! 20-40g is exactly what I needed to know. Keto is not a fat buffet!! Thanks !!

    • How much per DAY??? What I have Omad or 2mad?? How many d
      Per day. The protein video was better it told me how many grams per day🤔

    • @Miss kipimyri Chanel only 70% of one’s caloric intake. No more needed. Key is enough nutrients. Use a nutrients app like cronometer to ensure no deficiencies otherwise one gets HUNGRY.

    • @kcsolovely that depends on if one working on getting in ketosis and it depends on how much caloric intakes one needs. It’s 70% of one’s caloric intake. Once one body is running on fat instead of carbs, then if one is trying to increase body mass, have more fat. If one trying to loose weight don’t over do the fat. Just keep it at 70% of one’s caloric intake.

    • @kcsolovely yes this video was unclear. 20g per meal is not much if you are only eating moderate protein and almost no carbs. And only two meals if doing IF. And he keeps saying you can eat some of those servings after a meal…like drink the heavy cream after a meal or eat a TBSP of almond butter after a meal. So is it 20-40g per meal plus another fat serving after your meal??? That makes no sense.

    • When he says, three tbs of almond butter after meal, does this mean that meal contains no fat? Because my understanding is we are allowed to have between 20-40gr fat per meal depends on our weight!
      I’d appreciate if someone know the answer, leave a comment on this, PLEASE.
      THANK YOU.

    • @Majid Kashani Fats have to be around 70% of the total calories. Easiest is to enter all one’s foods & supplements intake into an app that calculate all the nutrients and shows the deficiencies. I use cronometer.

  10. I have solved the 7-10 cups salad dilemma (at least it was for me since I HATE salads). I stuff my Nutribullet with assorted lettuces, spinach, and kale. Add cream to taste, Almond milk, unsweatened coco powder, and stevia. Blend it, and enjoy! It’s like having a milk shake with my meat, cheese, olives, avocado, etc. I’ve been doing this for 2 years. LOVE it!!

  11. I’m glad I found this video. Very, very helpful. I’m a keto newbie, and I was wondering how many grams of fat to consume. Having a breakdown of the different types of fats was really helpful.

  12. My husband and I started Keto Dec 1st, hardest part was doing the weigh in and pics on video for my channel but I hope as time passes our updates show results and provide encouragement 🙂

  13. I have watched this video before and apparently forgot the “per meal” idea and have been losing my mind trying to figure out how to keep my day at 75% fat only. Thank you!

  14. Be very careful on this diet. I started it in December. Was having some blood sugar issues and was having some crazy symptoms so I decided to go off the sugar and starches. I was probably 135 or so when I started. I was kind of doing the intermittent fasting but because I work it’s a little hard so I would juice my veggies in the morning, eat lunch, dinner and juice again. I wasn’t counting calories and wasn’t getting nearly enough. Big mistake. The weight started melting off. I’m down to 115 and can’t stop losing. I have no appetite. I’m nauseous because I’m not eating enough. Im hoping I can get this weight loss under control before I have to seek professional help. Anyway just be careful because it does work.

  15. I am also loosing for the first time in a long time. I found your information and found it reliable and honest, trustworthy and real. I am finally seeing results without having to starve myself or resort to crazy fad diets. I am down 50 pounds and feel amazing, thinking clearer than I have in years. Thank you for sharing this information freely and giving us the truth.

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