Other macronutrient ratios can be calculated based on your body composition and fitness goals, but this is the general outline for keto newcomers. I’ll show you the foods and maybe you can create a table for the meal with a breakdown of the food items, amount of each item, and amount of kcal, protein, fat and carbs in each item? Then, you spend 2 days eating a high amount of carbs (175-275 grams) on days you are more active.