30-Day Keto Meal Plan For Weight Loss

This plan is designed for individuals who are trying to improve their metabolic health, boost energy, and improve their overall health through a ketogenic diet.

This may mean they are looking to improve their overall energy levels, memory and daily performance.

You may be looking to prevent or get well from a chronic disease. You may want to lose weight and feel better about yourself! Whatever it is…this program will help!!

This nutrition plan utilizes an intermittent fasting emphasis where you can either skip breakfast or consume a drink with a small amount of good coconut milk, coconut oil, grass-fed butter and/or XCT oil or SCT oil.

Intermittent fasting is a profound technique that enhances mitochondrial energy production, reduces inflammation and improves brain function when done correctly.

Intermittent fasting also keeps insulin down (insulin promotes tumor growth) and boosts human growth hormone (HGH) which initiates detoxification and hormone balance within the body.

As long as you are hydrated your body will go through periods of intensive healing during these fasting periods that last longer than 12 hours.

Overtime, you should try to stick with lots of clean fluids and anti-oxidants during the day and 2 healthy meals (as outlined) in a 6 -8 hr window of time to provide essential fatty acids, more anti-oxidants and clean proteins.

Whatever time frame works best for you – 11-7pm, 12 – 8pm or 10-6pm, etc.

Discover How The 3-Week Ketogenic Diet Has Helped Over 8,000 people lose 9-21 pounds in just 21 days…

You can tighten that time frame to 12-6pm or 11-5pm if you like. Many feel their best on a 6 hour eating window. This plan does this for you as you are consuming green drinks and coconut oil/butter or XCT oil which will not affect you metabolically so you continue to get the benefits of fasting. T

his is ideal for optimal energy and anti-aging. It will help reduce inflammation to allow your hormones to balance naturally.

Building vs Cleansing Window Building Window: The time between your first meal and your last meal, such as 11am – first meal to 6pm – last meal.

Cleansing Window: The time between your last meal and your first meal the following day. This would mean from 6pm – 11am the next day.

Drink lots of fluids during your cleansing window and feel free to eat several small-medium meals and snacks during your building window. I don’t recommend drinking a lot of water during the building window because you don’t want to dilute your stomach acid and enzymes during the period they need to be active.

You can drink ample amounts during the cleansing window and I recommend drinking at least half your body weight in ounces (most of which you want to do in the AM hours).

Cyclic Ketogenic Approach

This plan is a low-carbohydrate, moderate protein and high healthy fat diet. This helps to balance blood sugar and our body begins to run off of ketones which are the metabolic byproduct of fatty acid metabolism.

Ketones are a preferred fuel for your muscles and brain which thrive off of their usage. This plan has your body cycle through ketosis with a slightly higher carbohydrate meal every 7th day. So you go six days of very low carb and then you have a moderate carb day which helps improve hormone balance and reload your glycogen (sugar stores) stores in your liver and muscles.

Doing this plan, you have to give yourself a week to get used to not eating in the morning and going low-carb. Give yourself some time to adjust. It is normal to feel hungry at first, to have headaches, nausea and carb cravings the first few days. Simply add more coconut oil or grassfed collagen to your herbal tea, bone broth or organic coffee and you should feel better.

Liquid Nutrition

On this plan, I am a big fan of doing one solid-food meal a day and possibly a solid food snack.

Liquid nutrition provides highly absorbable nutrients and is minimally stressful on the digestive system. In order to heal well, we need to reduce stress on the digestive system and provide as much essential nutrients and anti-oxidants as possible. Doing the shakes, smoothies, creams, etc in this plan can be very helpful for this.

If you are very busy and don’t have time to make your own lunch in the liquid nutrition form we have listed then I would highly recommend making a larger meal in the evening and having leftovers in a glass container for lunch the next day.

Feel free to add more veggies, salads, etc. to the meal plan to incorporate even more micronutrients and high quality fibers. As with the other plans, you will find out what foods you enjoy the most and what foods you feel the best with. Stick with those recipes as your staples going forward.

We provided 80 specific recipes for this plan and they are not all used in the following meal plan. 

Let this meal plan be your guide. Some individuals will want to stick with it and follow it to the letter. Others prefer not to be restricted. You can follow the principles discussed in the plan without having to follow the exact meal plan.

Personally, I like to do the intermittent fasting with just water, organic diluted chicken broth or sometimes organic coffee with grass-fed butter and MCT oil (or my Healthy Fat Loss Turmeric Coffee is my favorite!!!) or herbal tea in the morning. I typically don’t have a snack and stick with just 2 meals. Personally, I will just do lunch or dinner once or twice a week and only consume one meal along with my Keto coffee. This is a non-workout day, on training days I do 2 meals.

On the meal plan here, I laid it out to where you can pick and choose how you would like to schedule your meals. If you need some fat in the morning, there are recipes for that, if you want a snack, I included that as well.

It can definitely help you do an intermittent fast by having a drink with antioxidants (organic coffee, matcha green tea or turmeric in the anti-inflammatory milk). I also included some greens drinks in the recipe guide in case you want to do a green juice cleanse, which is a good idea.

Those juiced green recipes are all very low carb…unlike most of the juicing recipes you will find all over the internet.

Day 1:

Breakfast: Upgraded Morning Milk
Lunch: Keto Spicy Chicken Sauté Tossed With Avocado
Snack: Handful of almonds or cashews (if needed)
Dinner: Thai Coconut Turkey

Day 2:

Breakfast: Keto Matcha Green Tea 
Lunch: Keto Avocado Chicken Salad
Snack: Hard-boiled egg
Dinner: Upgraded Fat Loss Burger

Day 3:

Breakfast: Upgraded Morning Milk
Lunch: Keto Ground Beef Taco Salad
Snack: 2 oz. cheddar cheese and 1 cup blueberries
Dinner: Chicken Avocado Soup

Day 4:

Breakfast: Lemon Mint-Berry Water
Lunch: Upgraded Avocado Salad
Snack: hard-boiled egg
Dinner: Coconut-Lime Salmon and Side Salad

Day 5:

Breakfast: Metabolism Healing Lemonade
Lunch: Keto Easy Kung Pao Chicken
Snack: handful of cashews
Dinner: Tomato Basil Omelet

Day 6:

Breakfast: Coconut Dandelion Coffee
Lunch: Keto Energy Boosting Keto Smoothie
Snack: 2 oz. cheddar cheese and 1 apple
Dinner: Taco Lettuce Wraps

Day 7:

Breakfast: Creamy Cinnamon Coffee
Lunch: Keto Bread with grass-fed butter
Snack: dark chocolate
Dinner: Keto Mini Zucchini Avocado Burgers

Day 8:

Breakfast: Healthy Fat Loss Turmeric Coffee
Lunch: Keto Protein Bars
Snack: turkey jerky 
Dinner: Upgraded Egg Drop Soup and Smoked Salmon Sushi Rolls

Day 9:

Breakfast: Keto Matcha Green Tea
Lunch: Creamy Broccoli Soup
Snack: pork skins
Dinner: Upgraded Salmon Burger

Day 10:

Breakfast: Upgraded Morning Milk
Lunch: Upgraded Avocado Salad
Snack: handful of cashews
Dinner: Beef Broccoli

Day 11:

Breakfast: Coconut Dandelion Coffee
Lunch: Chocolate Avocado Truffles
Snack: turkey or salmon jerky
Dinner: Healthy Fat Loss Keto Fajitas

Day 12:

Breakfast: Metabolism Healing Lemonade
Lunch: Chocolate Chia Smoothie 
Snack: Keto Cacao Cashew Fat Bombs
Dinner: Upgraded Coconut Curry

Day 13:

Breakfast: Lemon Berry Water
Lunch: Keto Sesame Beef Salad
Snack: Keto Chocolaty Fat Bombs
Dinner: Chicken Fajita Salad

Day 14:

Breakfast: Upgraded Morning Milk
Lunch: Keto Tuna Salad
Snack: hard boiled edd
Dinner: Keto Chicken Lo Mein

Day 15: 

Breakfast: Creamy Cinnamon Coffee
Lunch: Keto Portabella Pizza
Snack: handful of macadamia nuts
Dinner: Keto Kale Burger

Day 16:

Breakfast: Metabolism Healing Lemonade 
Lunch: Smoked Salmon Sushi Rolls
Snack: 2 Tbsp. sunbutter and celery sticks
Dinner: 10-Minute Tomato Basil Omelet

Day 17:

Breakfast: Coconut Dandelion Coffee
Lunch: Keto Grilled Shrimp with Avocado Salad
Snack: 2 oz. cheese and apple
Dinner: Upgraded Salmon Burger

Day 18:

Breakfast: Healthy Fat Loss Turmeric Coffee
Lunch:  Paleo Stuffed Mushrooms
Snack: handful of walnuts
Dinner: Upgraded Chicken Vegetable Salad

Day 19:

Breakfast: Keto Matcha Green Tea
Lunch: Keto Avocado Cucumber Ginger Salad
Snack: 2 Tbsp. sunbutter and celery sticks
Dinner: Taco Lettuce Wraps

Day 20:

Breakfast: Metabolism Healing Lemonade
Lunch: Keto Lemon Black Pepper Tuna Salad
Snack: pork skins
Dinner: Coconut Curry

Day 21: 

Breakfast: Lemon Berry Water
Lunch: Keto Protein Bars
Snack: hard boiled egg
Dinner: Keto Chicken Fajitas

Day 22:

Breakfast: Upgraded Morning Milk
Lunch: Keto Pork Chops with Green Apple Radish Salsa and Broccoli Slaw
Snack: handful of cashews
Dinner: Thai Coconut Curry

Day 23:

Breakfast: Metabolism Healing Lemonade
Lunch: Keto 15-Minute Tamari Marinated Steak Salad
Snack: turkey jerky
Dinner: Keto Denver Omelet

Day 24:

Breakfast: Keto Matcha Green Tea
Lunch: Keto Easy Kung Pao Chicken
Snack: hard boiled egg
Dinner: Coconut-Lime Salmon and Side Salad

Day 25:

Breakfast: Fat-Burning High-Octane Coffee
Lunch: Keto Tuna Salad
Snack: 2 Tbsp. sunbutter and celery
Dinner: Keto Charred Alaskan Salmon with Garlic Green Beans

Day 26:

Breakfast: Healthy Fat Loss Turmeric Coffee
Lunch: Keto Curried Chicken Salad with Bell Peppers & Blueberries
Snack: Keto Coco-Cinnamon Fat Bombs
Dinner: Kale Burger

Day 27:

Breakfast: Healthy Fat Loss Turmeric Coffee
Lunch: Keto Grilled Steak Medallions with Asparagus Sauté 
Snack: hard boiled egg
Dinner: Beef Broccoli

Day 28:

Breakfast: Keto Matcha Green Tea
Lunch: Keto Coconut Seafood Soup
Snack: 2 Tbsp. sunbutter and celery sticks
Dinner: Keto Chicken Fajita Salad

Day 29:

Breakfast: Upgraded Morning Milk
Lunch: Upgraded Avocado Salad
Snack: Coconut Protein Cookies
Dinner: Coconut Lime Seared Salmon + side salad

Day 30:

Breakfast: Coconut Dandelion Coffee
Lunch: Raw Coconut Keto Bars
Snack: Sliced cucumbers w/ lemon juice, pink salt and herbs
Dinner: Taco Lettuce Wraps

 

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