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Daily Totals: 1,406 calories, 81 g protein, 115 g carbohydrates, 21 g fiber, 76 g fat, 1,365 mg sodium. Ketosis is getting energy from fat, not from glucose, which is supplied to the body with carbohydrates. In the case of the Ketogenic diet – a high-fat, moderate-protein, and low-carb diet with approximately 80 percent of your calories from fat, 15 percent from protein, and only 5 percent from carbohydrates – some folks have really connected to it, making it a permanent part of their lifestyle. Nutrition: 420 Calories, 27 grams fat, 6 grams carbohydrates, and 30 grams protein. For example, if you’re aiming to eat 45 grams of carbs at lunch, you’ll budget out three exchanges. 7. Immediately after taking the egg muffins out of the muffin tin, sprinkle tops of muffins with remaining cheese. 55. Pork tenderloin. Makes delicious leftovers for lunch when you pair it with high-fat cheese.