Keto Diet Macros

The ketogenic diet is a very low carb, high fat style of eating. A keto diet should have 70% of calories coming from fat, 15% from carbohydrate and 15% from protein. It can be a useful diet for weight loss as it controls the amount of carbohydrates you are eating, which then lowers the amount of glucose coming into your body that may be stored as fat. On this very low carb diet, the body starts to rely on the energy coming from fats in your diet and your own fat stores to fuel your body. Each day has been limited to 20g of carbohydrate to balance blood sugar and prevent fat storage.

This diet can be challenging for beginners to try without guidance. As this diet style is restrictive, it is important to keep an eye on how much fibre, vitamins and minerals you are eating. My 28-day easy keto meal plan for beginners is a great way to get started on the keto diet, as it can be used as a guide to show you how to balance your macros properly and cook easy, healthy and delicious meals to help you lose weight.

Foods to Eat on a Keto Diet 

The easy keto meal plan is made up of proteins such as chicken, fish and some red meat and healthy fats. As part of the keto diet, we take the refined carbohydrate sources (breads, pasta, rice, etc.) off your plate and replace them with large amounts and a variety of vegetables. This ensures you are eating enough fibre, vitamins and minerals to keep your good gut bacteria happy.

The mistake many beginners make when starting the ketogenic diet is eating too much protein and not enough fat. This meal plan makes it easy for those starting or wanting to maintain the ketogenic diet style to discover the optimal portions of each macronutrient for you to lose weight.

Keto Meal Plan for Beginners

If you lead a busy lifestyle with work or family commitments, losing weight and following a diet can be challenging and time consuming.

My easy keto meal plan outlines what to eat at each meal and includes recipes to make keeping to the plan very straightforward and easy. Most recipes can be batch-cooked to make quick weekday breakfasts and dinners. The lunches are easy to take to work and all meals are kid-friendly and delicious.

Every meal on the Physical Nutrition ketogenic meal plan has been analysed by me, a qualified nutritionist, to make sure that you are getting a well-proportioned mix of proteins, fats, and fibre, as well as getting enough vitamins and minerals.

Get ready to start your weight loss journey and feel fabulous with my easy 28-day easy keto meal plan.

If you feel like you need more assistance when it comes to weight loss, take a look at my Eat Train Glow 12-week weight loss program. This program comes with 12 weeks of low carb meal plans with recipes and shopping lists, as well as workout videos, nutrition education seminars and mindset coaching to help you lose weight, get healthy and be the best version of you.


Fiona is one of my all time favourite people. After high school, I weighed in at 99kg. At 174cm, I have been overweight by 15-20 kgs for all my adult life. Until, at age 53, I met Fiona. She immediately diagnosed my primary problem and by following her dietary coaching, I lost 16 kgs in 5 months. More importantly, I have maintained this for more than a year now. Now, well into the second half of my life, life is good, very good. As I said, Fiona will always be one of my all time favourite people. Thank you Fiona.

Fiona ran a course at work and it was fantastic – I learned so much and she tailored the programs to each individual which worked really well. I reached my weight loss and health goals and it really wasn’t too hard and I still have treats!  More importantly, I feel much better in myself for making food changes and continued to see her independently when the course at work finished.
Charlotte Carlish
Indigestion, stomach pain and abdominal cramps, were an every day occurrence for me. I was quite desperate by the time I found Fiona. With the help of some supplements and allergy testing, Fiona Took me on a journey of discovery. Thanks to her professional and kind guidance, I now  know which foods to avoid and which ones will help my gut to stay healthy.  For the very first time in a long time, my tummy now feels quite normal and I no longer suffer any of the above conditions. To say Fiona has change my life may sound rather dramatic but it is completely true and I will be forever grateful to her.

Feeling Great, Losing Weight!

I have been working with Fiona at Physical Nutrition for about 10 weeks through a corporate program run my employer.  Losing weight and making some real changes to my dietary lifestyle has been a game changer for me.  Through her weekly tutorials, Fiona has taught me about the food I eat, what is best for my body and to gauge how I feel after each meal.  Combined with a sensible exercise routine of walking and cycling, I have managed to drop my weight by 7kgs during this period.  My energy levels are up, I’m feeling fitter and I’m eating much more balanced meals and now know which foods to avoid and which to eat more of!  It’s been a great experience and I would highly recommend Fiona’s program.

I have recently completed the Physical Nutrition 10kg in 20 weeks program and I couldn’t be more thrilled with the support and guidance Fiona has provided.
The 10 in 20 program not only helped me change my habits by giving me a coach that kept me accountable but also helped to educate me to make better nutrition choices in the future.
Thank you again Fiona & this is just the beginning, I’m not going anywhere ☺️
Paris Doran
Fiona has been working with the City of South Perth over the last year.  She has developed a customised 10 week health coaching and nutrition program with us which the City now offers as part of its suite of health and wellbeing benefits.  All of the participants were overwhelmingly positive about the program.  They rated the program highly on the aspects of Fiona’s professionalism, approachability and knowledge, as well as the results they had achieved.
I would recommend Physical Nutrition to any organisation looking to develop staff benefits.
Gillean Sharp
Physical Nutrition/Fiona Murray has really helped my husband and I to achieve our weight loss and lifestyle goals. Her advice, support and knowledge during the 20 week challenge has set us up to lead a healthier and balanced life style. We thought we had enough food and exercise knowledge before meeting Fiona but she has kept us on track, motivated us and through her group classes has kept us entertained and true to our goals! Thanks Fiona!
Alison Thair
My son is 21 and has been ill for years and part of it was Diet, and we have been to many nutritionalist’s but FIONA MAKES SENSE and TELLS YOU WHY you should be careful what you eat. She changed my sons life so I sent my Daughter who had auto immune issues and she has helped her. It is now my turn so I will keep you updated. Highly recommend her she is also very understanding.
Lisa Mann
I have been with Fiona at Physical Nutrition for several months in relation to skin and gut problems and for weight loss. Fiona is knowledgeable and supportive. I am slowly losing weight and my skin and gut issues are improving. Fiona works in conjunction with my integrative medical practitioner which is a very helpful. First time I have had any positive results, a slow but worthwhile approach.
Lynne Besant


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