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: 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
– 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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20 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?

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  5. 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 🙂

  6. @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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  12. I’m sorry I missed that! Will you organise something similar again? Otherwise I’ll do it on my own anyway ???????? Just found your channel and your super interesting videos. Thank you very much! ☺️

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