1 Month Keto Weight Loss Program (full meal plan)

1 Month Keto Weight Loss Program (full meal plan)

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For a full, in-depth breakdown of the meal plan featured in this video, see here:

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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
– 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



(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

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

In Between Sip on a bit of salt water



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


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
3 Tbsp Coconut Cream
2 Tbsp Almond Butter on the side
15g fat 350 calories


Fish Oil


  1. Yeah, I too am guilty of jumping through weight loss plan to others as well, I think that I must have tried every fat reduction system that was available, however in the end not one of them made it easier for me to reduce and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets simply because my mate who told me incredible things about it and so far to date I have successfully dropped 19 lbs in 4 weeks!

  2. This is awesome! I started KETO today and by far your videos are the best ones I’ve seen. I know I’m 1 yr late but I will be doing this challenge for 30 days and thank you for all the other videos you’ve posted. I’m catching up and appreciate all the good info and education on eating healthy and enjoying what you eat.

  3. ok genuine question for anyone who knows as I am new to this. i am only 5"3 and this seems like so many calories for me. can i lower the calories in this or is it going to ruin the whole keto diet?

  4. I have plateaued 210 down from 280, feeling defeated have eased up to 220 would like to be 190 so I'm going back to the beginning. Are quest chips and protein bars okay to eat how often and how many thanks

  5. I am just getting back into fitness and I am trying to figure out what to do because I am trying this ketogenic diet and boy I got to tell you it sucks because I can’t even make through each workout I do without being gassed I have no energy when I wake up and this is the second time I got this cramp or muscle spasm that just seem like it won’t subside I don’t know what to do no carbs no sugars just trying my best anyone have any advice boy that would be nice thank you

  6. Yeah, I too am guilty of jumping through diet plan to others as well, I think that I must have tested every weight-loss system that was available, but eventually not one of them helped me to lose and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets because my cooworker who told me unbelivable things about it and so far to date I have successfully lost 19 lbs in 4 weeks!

  7. Thanks for sharing all this great information! Is it ok to substitute coconut oil in cauliflower rice with kerrygold? What would be a good substitute for everything coconut related? I'm allergic to coconut.

  8. Question- just started this. However, I workout 6 days a week. CrossFit and run 15+ a week. I’m very new to keto, but I want to give your program a shot. Can I do a protein post workout shake? Is that a no-no?? Can someone help me?!

  9. Thank you for all the thoughtful info and motivation – Great content. Sorry if you already answered this but, where does bone broth fit into all this and can you drink broth or ACV "drink" in the first 36 fast or recc nothing at all but water?

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