1 Month Keto Weight Loss Program (full meal plan)

Keto Diet Meal Plan
Keto Diet Meal Plan

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Watch the full video review from the experienced user who explains in detail below.

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Week 1 Live Update:

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Week 4 Live Update:

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1 Month Keto Weight Loss Challenge (full meal plan) – Thomas DeLauer

Shopping List:

– eggs
– Turkey bacon
– Pili nuts or walnuts
– Coffee
– Tea
– Coconut cream
– Himalayan or Redmond Real Salt
– Chicken, filet, or lean cuts of meat ~best to get from Butcher Box~
– Avocado/guacamole
– Pico de Gallo/salsa
– Non-fat Greek yogurt
– Onions
– Coconut oil
– Broccoli
– Cauliflower
– Asparagus
– Artichoke
– Apple cider vinegar
– Lemon
– Monk fruit
– Pork rinds
– Macadamia nuts
– Almond milk
– Cacao powder
– Almond butter
Supplements
– magnesium
– Theanine
– Fish oil
– CoQ10
– Vitamin D3

Meal Strategy

– Don’t worry about ketone levels
– Combatting the keto flu
– Don’t try to eat too many fats
– Don’t worry about too much protein
– Highest fat meal in the morning
– Reduce fats for lunch
– Bit more fat for dinner
– Pre-bed snack okay
– NO Snacking

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MEAL PLAN:

Breakfast:

(highest fat) – Because you can handle it better

1 Whole Egg + 2 Yolks 0g carbs, 10g fat (cooked in coconut oil)
4 Slices of Turkey Bacon – 2g carbs, 7g fat
1oz Pili Nuts or Walnuts – 5g carbs 20g fat
1 Cup of Coffee with 3 Tbsp Coconut Cream 1g carb 8g fat
Magnesium/Theanine

TOTAL: 4-6 Carbs, 45g Fat, Roughly 400-450 cals

In Between Sip on a bit of salt water

~NO SNACKING~

Lunch:

Leaner to force body to pull from stores

Burrito Bowl (leaner) or Taco Salad
6-8oz Lean Chicken Breast 4g Fat
4 Tbsp Avocado/Guac 5g carbs 10g Fat
Pico/Salsa to taste
2 Tbsp Non-fat greek yogurt (works great as a non-dairy sour cream)
Sauteed Onions in coconut oil/Fajita Veggies (pick out the bell pepper high fructose) 3g carbs, 6g fat from oil
Cruciferous Veggies (cabbage, cauliflower) Steamed or Sauteed with the Onions

9-12g Carbs, 20 Fat, 500 calories

Make an ACV Drink – Lemon Juice, ACV, Water, Monkfruit
Salt Water + Decaf Green Tea with Ginseng
Alternative if Hungry, Bone Broth

4-5 Hours Between Meals

Dinner:

Moderate Fat to help body generate ketones

4-6oz Filet or Moderate fat cut of meat (be careful with Fatty cuts)
Chicken Thigh with no skin okay or wild-caught salmon – 10g fat
1 cup cooked Cauliflower Rice (or mashed cauliflower) with Chunks of
Asparagus or Artichoke (cook with 2 tbsp coconut oil or palm oil)10g fat
12 Pork Rinds (crunch) or 1oz Macadamia Nuts – 5g 18g fat
35-40g fat, 5g carbs 500 cals

Pre-Bed Snack:

12oz Almond Milk
2 Tbsp Cocoa
Stevia/Monkfruit
3 Tbsp Coconut Cream
2 Tbsp Almond Butter on the side
15g fat 350 calories

See also  Alternate Day Fasting - The Basics

Supplements:

Fish Oil
CoQ10
D3

source

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24 thoughts on “1 Month Keto Weight Loss Program (full meal plan)”

  1. Im in and excited!! Question: Do we start the 36 hr fast on the 8th or before, so that we start the eating plan on the 8th?

  2. skip to 4:48 if you want the diet. the rest is him talking about BS. BAHAHAHAH "I'm just blazing through this to get things started" what a joke

  3. I love how I am 4 mins in and I literally got nothing from a 9min video. half of the video time is just adds and him self-promoting his streams.

  4. Thank you. I will be doing this now. I sent my email for the full menu. Thanks

  5. Can you explain at what time do you eat every meal? Do you have a window for all this meals during the day or you eat when ever you want?

  6. On day five 5.6 lbs down 🙂 I particularly enjoying lettuce wrapped burgers with cheese prawns onion tomato and mayo 🙂 an almond milk and 1 sweetener in hot drinks , I'm a 300 lb chap 6ft 7 🙂 long may it continue

  7. Who has time to cook all of this? Work 10hrs, workout and prepare for workout and shower 2 hrs, cook and clean 2 hrs, sleep 8 hrs, 2hrs free time left. Wtf

  8. How funny I invited 2 friends to start this with me tomorrow Sept 8 & they agreed. Then I saw it was 2 years ago!🤪

  9. Hi, is there any substitute for breakfast turkey bacon? I am Pollo vegetarian and wondering what are my best vegetarian/chicken alternates for this? Also if was wondering if i can follow this diet while breastfeeding my 3m old baby, fasting and all inclusive? TIA

  10. I don't see any fish here in Greece sardines are plentiful and very cheap. I kilo 6 dollars. May I replace meat with fish?

  11. I'll try with some modifications cause I am in Greece and we don't eat certain things here. like burrito or monk fruit. Very difficult and costly to obtain. Is it possible to have the menu in advance so we prepare?

  12. I know this was done a year ago –but I just started it 9 days ago. I have already dropped 11 pounds. I know it is fluid but i feel full and not really need anything. There have been some aches in my body. I love Keto. Thanks for the education. And I checked out the first week check in so far too but I have watched this video about 4 times now –committing to memory almost. lol Thanks

  13. Wow my husband and I are researching keto and going to be starting in a couple of weeks since we already did our grocery shopping for the weight watchers program which I have had some success on in the past. Plus we want to research and learn a lot more before jumping into it so it seems like a perfect plan for us. I wish there was a Challenge like this With you this year, Would you consider doing another challenge Like this soon?

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  17. I'm a year or so late but I'm am going to start this now, I cant wait for your next one so I can do it along with the community 🙂

  18. @Thomas DeLauer I love seeing this but from some one that works nights and is trying to get started it’s really hard. Everything I see online and in most videos are for the normal day sift worker and not much for the night person that starting off. Could you please make a video a little more in-depth for some one just starting off that works nights. I have seen you one night shift video but it’s hard for some one just starting out.

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