IBIH Squeaky Clean Keto Challenge Week 1 Meal Plan – TheDietBlogger.com


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Welcome to Week 1 of the IBIH Squeaky Clean Keto Challenge!  Most of us are starting officially on January 4th, but you can start this 30 day clean eating keto program whenever it’s most convenient for you!

Another available SCKC resource (in addition to the free plans here on the website) is my new book Squeaky Clean Keto which contains 4 weeks of meal plans and shopping lists using exclusive recipes found only in the book!

To recap, here is the infographic with the basic rules of the IBIH Squeaky Clean Keto Challenge – if you need more details go directly to the post to read all of the details about the plan.

IBIH Squeaky Clean Keto infographic

IBIH Squeaky Clean Keto infographic

In the past, when I’ve provided specific keto meal plans, it has led to a flood of messages and emails asking about substitutions, adding more calories for men or very active women, adjusting for your personal macros, how to plan for multiple people doing the plans, and how to customize them if you hate avocados, eggs, puppies, are vegetarian, or are allergic to light and air.

Since I can’t possibly anticipate all of your personal wants/needs with a perfect keto meal plan tailored to you as an individual, I’m going with a more flexible approach to the Squeaky Clean Keto Challenge meal plans so that you can do you.

You can print out and handwrite your personal squeaky clean keto menu plan, or download it into a format (see the list of options below) that you can type into and track electronically.

This Week 1 Squeaky Clean Keto Meal Plan provides a selection of squeaky clean keto friendly recipes (you don’t have to use them) that you can prep in advance and then eat when you want to. There are a variety of snack and drink options to choose from (or not,) and you can add those in as your personal calorie needs allow – providing you stay under the 20g net carbs per day that is recommended for everyone to remain in ketosis.

Each recipe or item is followed by the approximate nutrition info, so that you can mix and match while still staying within your carb and calorie budget for each day.  You can print out and handwrite your personal squeaky clean keto menu plan, or download it into a format (see the list of options at the bottom) that you can type into and track electronically.  Whatever is easier for you personally.

Hopefully this approach to keto meal planning will not only allow you to get a custom Week 1 Squeaky Clean Keto Meal Plan that works best for you, it will also help you learn how to plan your meals moving forward after the Squeaky Clean Keto Challenge is complete, and you’ll be prepared to transition back to regular keto armed with the tools to succeed.

Week 1 Squeaky Clean Keto Meal Plan – SAMPLE

Whether you fill it in to plan your week out in advance, or fill it in as you go through the week depending on what you actually eat every day, this is an example of how your week might look using the meal options listed below.

Click desired format below to download:

IBIH SCKC SAMPLE Meal Plan PDF Format

IBIH SCKC BLANK Meal Planner PDF Format

IBIH SCKC BLANK Meal Planner Word Document

IBIH SCKC BLANK Meal Planner Pages Document

Week 1 Squeaky Clean Keto Meal Plan – Breakfast

Any combination of the following based on preference and calorie / carb requirements.  You can also skip breakfast if you prefer to Intermittent Fast.

2 large eggs  (155 calories, 11g fat, 1g net carbs, 13g protein,)
cooked in 1 teaspoon butter  (36 calories, 4g fat, 0g net carbs, 0g protein)
2 strips bacon  (92 calories, 7g fat, 1g net carbs, 6g protein)
1/2 hass avocado with salt  (114 calories, 11g fat, 1g net carbs, 1g protein) (optional, not required)

or

Crispy Corned Beef & Radish Hash (RECIPE MAKES 4 SERVINGS)
Serving size = 1/2 cup (252 calories, 16g fat, 2g net carbs, 23g protein)
2 large eggs  (155 calories, 11g fat, 1g net carbs, 13g protein,)
cooked in 1 tsp butter  (36 calories, 4g fat, 0g net carbs, 0g protein)

Week 1 Squeaky Clean Keto Meal Plan – Lunch / Dinner

Baked Chicken with Cauliflower Rice (RECIPE MAKES 6 SERVINGS)
Serving size = 1 pc. chicken & 1 cup cauliflower rice  (345 calories, 19g fat, 5g net carbs, 34g protein)

Sheet Pan Burgers – Omit the cheese and the sweetener in sauce (RECIPE MAKES 4 SERVINGS)
Serving size = 1 burger with 2 slices bacon, onion & jalapeño, 4 teaspoons sauce, 2 cups lettuce (515 calories, 41g fat, 4g net carbs, 37g protein)

Southern Fried Chicken – (RECIPE MAKES 6 SERVINGS)
Serving size = 2 drums or 1 thigh (405 calories, 32g fat, 1g net carbs, 34g protein)

Garlic & Chive Cauliflower Mash  (RECIPE MAKES 4 SERVINGS)
Serving size = 1/2 cup, to be served with Southern Fried Chicken (178 calories, 18g fat, 3g net carbs, 2g protein)

Easy Tuna Salad (RECIPE MAKES 2 SERVINGS)

Serving size = 1/2 cup (248 calories, 19g fat, 2g net carbs, 20g protein)

Week 1 Squeaky Clean Keto Meal Plan – Snacks

Choose up to 2 snacks per day from this list as your calorie and carb budget allows:

1/2 hass avocado with salt  (114 calories, 11g fat, 1g net carbs, 1g protein)

2 tablespoons sugar free sunflower seed butter  (210 calories, 18g fat, 2g net carbs, 7g protein)
served with 4 stalks of celery, cleaned and trimmed  (10 calories, 0g fat, 1g net carbs, 1g protein)

1 large hard boiled egg   (78 calories, 5g fat, .5g net carbs, 6g protein)
served with 1 teaspoon mayonnaise   (33 calories, 4g fat, 0g net carbs, 0g protein)

8 ounces chicken broth   (10 calories, 1g fat, 1g net carbs, 1g protein)

1/4 cup Cauliflower Hummus   (141 calories, 14g fat, 3.5g net carbs, 2g protein)
served with 4 stalks of celery, cleaned and trimmed (10 calories, 0g fat, 1g net carbs, 1g protein)

Week 1 Squeaky Clean Keto Meal Plan – Drinks

Choose your drinks from the following options as your carb and calorie budget allows.

Bulletproof Coffee  (101 calories, 12g fat, 0g net carbs, 0g protein)
6 ounces coffee
1 tablespoon unsalted butter or coconut oil

Coconut Milk Coffee  (47 calories, 5g fat, 1g net carbs, 1g protein)
6 ounces coffee
2 tablespoons canned coconut milk
1/8 tsp unsweetened flavored extract (I like maple)

Green tea, herbal tea, black tea (unlimited, unsweetened only)

Water (100 ounces per day – more if required)

Unsweetened seltzers or sparkling water (unlimited)

Chicken Broth (8 ounces = 10 calories, 1g fat, 1g net carbs, 1g protein)

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