Like many people using therapeutic keto to support mental health, we rely on simple, sustainable meals. Metabolic therapy has been transformative for us, but living with persistent mental illness means that life can be overwhelming—and when that happens, food has to stay uncomplicated. The truth is, we don’t always have the energy for creative recipes or picture-perfect plates. What we do have is a rhythm of meals that are nourishing, repeatable, and help keep us steady.

Here’s what an average day looks like in our home—on the good days and the messy ones:

Breakfast

• Bulletproof coffee with butter and MCT oil
• Fried eggs in plenty of butter
   (Sometimes it’s at the table, sometimes it’s reheated hours later—both are fine.)

Midday Snack

• A fat bomb from the fridge
• A spoonful of peanut butter
• Or just a handful of nuts grabbed between errands

Lunch

• A big romaine salad with olive oil, salt, pepper, red pepper flakes, and parmesan
   (Quick to throw together, even when motivation is low.)

Dinner

• A fatty meat like ground beef, chicken thighs, or pork
• A simple low-carb veggie—broccoli, cauliflower rice, or zucchini
   (Most nights it’s whatever we can get on the table without too much fuss.)
  

Extras When Needed

• A savory treat if we have the time or energy (like bacon-wrapped jalapeño poppers or zucchini fries)
• Seasonal keto-friendly sips
• Another fat bomb from the fridge when motivation is low
  

What makes this work isn’t perfection—it’s simplicity. Sticking to meals we can repeat day after day takes the stress out of food decisions, and that consistency gives us room to experience what therapeutic keto really offers: more energy, more stability, and moments of joy in the middle of real life.

Metabolic therapies like therapeutic keto can be life-changing—not only for mental health but also for body composition. Many people experience weight loss, steadier energy, and a renewed sense of vitality once they’ve fully adapted.

But here’s where it gets tricky: protein. While protein is essential for recovery and strength, too much can kick you out of ketosis. On the flip side, too little can stall recovery, making workouts harder to bounce back from.

This balance becomes even more important if you’re incorporating weight training or cardio. Most conventional “recovery” drinks are designed with high protein and very little fat—great for standard diets, but a recipe for trouble on therapeutic keto.

Through trial and error, we’ve found a simple guideline:

• Keep protein servings in the 20–30g range.
• Pair them with plenty of fat (like the fat bombs, sips, and velvets found on our site).

This approach fuels recovery while keeping your metabolism running on fat and ketones, right where you want it.

Sticking to therapeutic keto while traveling can feel daunting, especially when strict macros matter. With a little planning and the right mindset, though, it’s definitely doable.

When we have time to prepare, our go-to strategy is packing our own food. Fat bombs, nuts, and low-carb protein shakes travel well and make it easier to stay on track. But we also know life doesn’t always allow for a perfectly packed cooler.

On those more spontaneous trips, gas stations can be surprisingly keto-friendly. Chicharrones, nuts, cheese sticks, low-carb protein drinks, and even plain seltzers can tide you over. Some larger stops, like Buc-ee’s or Love’s, even stock simple protein kits with hard-boiled eggs and meat sticks.

We generally avoid packaged “keto” snacks since many are higher in carbs than they appear (lots of “net carb” marketing that doesn’t hold up for therapeutic keto).

And if the drive-thru is calling your name, don’t stress—many burger chains offer lettuce-wrapped options. Just watch out for sauces and toppings that sneak in extra carbs. One of our favorites is the lettuce-wrapped burger from Freddy’s— with some added mayonnaise it’s both satisfying and keto-compliant.

With a little flexibility and awareness, you can maintain ketosis no matter where the road takes you.