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For a full, in-depth breakdown of the meal plan featured in this video, see here: https://www.youtube.com/watch?v=Z15Z1-Og_pg&t=3s
Week 1 Live Update:
Week 2 Live Update:
Week 3 Live Update:
Week 4 Live Update:
My Website: http://ThomasDeLauer.com
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
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
Supplements:
Fish Oil
CoQ10
D3