1 Month Keto Weight Loss Challenge (full meal plan)

1 Month Keto Weight Loss Challenge (full meal plan)

1 Month Keto Weight Loss Challenge (full meal plan)

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let’s do keto together let’s do a weight loss challenge more I guess doesn’t even really need to be a challenge it’s just let’s just do keto for a month together that way I can give you a meal plan and I can give you sort of an idea of what to follow and we can just do it together for a month and we could all lose a bunch of weight and we can all have fun with it and this way you’re getting guidance along the way so I am announcing that starting September 8th through October 8th we will be doing a keto weight-loss challenge it’s gonna be keto plus fasting I’m gonna lay it all out for you in fact I’ve even laid out the basic meal plan here in today’s video now I’ll explain things as I go and I’ll explain that if you want to go in more depth with what I laid out here there’s another video for you to watch that I’ll link below but I’ll explain all that as we go so here it is a lot of people have just been wanting to do keto but they don’t know where to start they also just need that extra little bit of motivation and then there’s a lot of people that watch my videos that already do keto but they just think it would be more fun to have it done in a community fashion so here’s how we’re gonna set it up so for a full month we’ll be doing keto and I’m gonna go live on YouTube every Monday at 7 p.m. Eastern Standard Time okay so every Monday that’s gonna be September 9th September 16th September 23rd the 30th and then October 7th and if you’re watching this video after the challenge is over you can still follow everything and you can still watch all the live broadcasts it’s still gonna be fine you just won’t be here live okay so this way I can hop on and we can just talk as a community talk about what you’re going through talk about all these different things and just have some fun with it this way it’s scheduled here on YouTube so you could just not miss a beat I will also in addition create a Facebook group just for banter okay just for fun post pictures pictures of your scale pictures of your food and I’ll be active there too okay now I learned my lesson last time when I only had a Facebook group people got upset because they don’t have Facebook well for those of you that have Facebook I’ll link below and you can use that group otherwise just join me on the live broadcasts I want you to kick-start this whole setup with a 36-hour fast if you can okay you don’t have to but I promise you that it will launch you into ketosis and you’ll get a better effect okay so try to do it with me 36 hours isn’t that hard okay you go from dinner all the way through a full day and then you’d start with this breakfast and that would be your first official day okay so again you don’t have to but I highly recommend it and then within this whole ecosystem that I’ve set up here I want you guys to do a 16 hour fast every two to three days so you’re gonna do some intermittent fasting in there – it’s gonna be keto and fasting and it’s gonna be fun okay that we have laid out the meal plan for keto and all you’re gonna do on your fasting days is honestly make it simple and you’re just gonna fast until lunch that’s that’s it okay we’re not gonna go deep into all the science on fasting simply because I’ve done so many videos and it’s just so complex like it there’s a lot and I don’t want to just flood you all with so much knowledge and stuff now that it just dis ways you from doing anything so let’s keep it simple and you can always reference my other videos if you need to I highly recommend with this challenge that you go grass-fed one of the reasons that I want to do this challenge is because I want to show people that are already doing keto that if they switch over to utilizing grass-fed grass-finished meat they’ll actually feel better and will probably have better results and break their plateaus it’s my way of proving that it does work when you get good quality omega threes in so I talked to butcher box and I told him that I was going to do this so they went ahead and they offered special discounts for anyone that wants to participate in this so there’s a link down below in the description for you to get grass-fed grass-finished meat and delivered right to your doorstep if you’re not familiar with butcher box just so that you do know they are a way for you to get grass-fed grass-finished meat delivered to your doorstep without having to go to the grocery store and it’s already cheaper than the grocery store but these guys make it so now you don’t even have to pay the gas money to go to the grocery store so it makes it a lot easier so anyhow check them out down below in the description if you want to get your meat from there otherwise get it from your store it’s all good ok so here’s what its gonna look like I’m gonna break it down very basic here and down below in the description this is very important down below in the description I have laid out this meal plan so you can copy paste it print it out whatever okay and I’ve also laid out a couple supplements I think you should get just basic things and I have also given you a little shopping list okay that way you can go to the grocery store and you can just get this stuff nicely these all in the description I’m not making you put your email in I’m not making you do anything I’m all self-contained I just want to do this community okay here’s what breakfast is gonna look like if you want full justification on why I’m doing this there is another video that you can watch and I posted it up earlier this summer and it’s very similar meal plan and that video was a success but anyway the point is if you want me to explain this more you’re gonna want to check out that video because in this video I’m just blazing through it so I can get things started breakfast you’re gonna have one whole egg plus two yolks I want more in the fat and the biotin from the yolk or you do four ounces of organic really good quality pork sausage again butcher box has a pork breakfast sausage that is delicious that’s why I put that there then you can do four slices of turkey bacon or two slices of regular bacon those are your choices there one ounce of either pili nuts or walnuts and then you can have your coffee but I want you to use coconut cream and if you absolutely need to have half-and-half or heavy cream it’s okay but try using coconut cream okay then between lunch no snacking not one bit none okay in between the meals is where we burn fat remember okay glucagon goes up insulin goes down we burn fat this is the magic zone okay lunch you can make this into a burrito bowl or you can do it as a burger I want you to use 6 to 8 ounces a good amount of lean meat probably ground turkey or ground beef grass-fed ground beef if you can good quality stuff okay and you can do it as a burger or whatever 4 tablespoons of avocado slash guacamole okay put that on the burger I want you to use a little bit of Greek yogurt as a substitute for sour cream if you’re making a burrito bowl cruciferous vegetable eat some cauliflower some bok choy or some cabbage any of those cruciferous vegetables and then you’re okay to put a little bit of onions and stuff on it if you’re doing it as a fajita Bowl or burrito bowl but basically you’re making a simple burger with veggies on the side okay rotate it up just so that you know this isn’t something you have to follow these exact meals the whole month okay this is to give you a basic concept you can sub out the proteins if you need to but if you are someone that could be a machine and just eat the same thing then this is really simple and basic for you okay in between your meals this is what you can drink this is also a perfect drink to drink on your fasting days okay so when you’re fasting go ahead and sip on this delicious drink it’s super one to two tablespoons of apple cider vinegar a little bit of lemon juice however much you need and a little bit of monk fruit make a nice sweet lemonade out of it and it’s a perfect fasting friendly lemonade drink that between lunch and dinner to kind of just I don’t know get rid of the munchies a little bit dinner we’re gonna bring the protein down a little bit we’re gonna go four to six ounces of a higher quality meat okay we’re gonna go like a filet mignon or something like that that you can get from butcher box or if you go chicken thigh make sure it’s with no skin okay if we don’t want the extra fat or any of that stuff from the skin fatty acid profile of chicken is not as good as it is with beef or fish fish salmon would be the best okay honestly but not everyone can do salmon everyday so highly recommend that one cup of cauliflower rice take simple rice cauliflower get it frozen get it fresh whatever it’s really easy you do the whole cup of cauliflower rice cook it up with a tablespoon of coconut oil and whatever spices you want as long as there’s no sugar in it okay and then take five to eight asparagus and chop them up into little bits and mix it into the rice you’re making like kind of a stir fry and you’re putting your salmon over it super basic okay and then pre bed this is a super delicious drink that I make all the time take 12 ounces of almond milk 2 to 3 tablespoons of cocoa powder unsweetened 2 to 3 tablespoons of coconut cream again out of the can the coconut milk stuff that’s thick and then some stevia monk fruit to taste it’s like a hot chocolate you drink that before you go to bed you’re nice and satiated ok so on your fasting days you’re just gonna skip breakfast everything else is gonna be the same lunch dinner pre bed all that’s the same that way you get a few extra calories reduced and you have some more success I am really looking forward to these live broadcasts I’m gonna see how much weight people have dropped already and then we can recap at the end and just see how much success it was so it was really cool so again down in the description there’s a meal plan there’s a shopping guide ok there’s also a link to get your butcher box which I highly recommend you get and then there’s also a link to watch a more in-depth video that explains the science of why we’re eating in this specific way ok the ketogenic diet is awesome and I encourage you to get started with me on it and if you’re already doing it do it with me so we can have some fun big thank you to butcher box for like spread the word and help me make this possible but most of all thank you guys for making all this possible and thank you guys for giving me a reason to have a community to share this because my family doesn’t want to hear about my health escapades all the time but I know you guys do so let’s go ahead and let’s rock and roll and have some fun and I will see you on Monday the 9th when we do our first live broadcast but until then get everything assembled because you’re starting on the 8th all right let’s rock and roll see you soon

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1 Month Keto Weight Loss Challenge (full meal plan)

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

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

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