28 Days Keto Diet Plan – This Week 1 Squeaky Clean Keto Meal Plan is a free customizable keto menu plan for the first week of the IBIH Squeaky Clean Keto Challenge (SCKC) – a 30-day clean eating keto diet plan designed for better health and fast weight loss!
Welcome to Week 1 of the IBIH Squeaky Clean Keto Challenge! You can start this 30-day clean eating keto program whenever it’s most convenient for you!
28 Days Keto Diet Plan
Please read: You don’t have to use this Week 1 Squeaky Clean Keto Meal Plan for SCKC – it’s strictly optional to help you plan if you’re stuck figuring out what to eat. You can do the SCKC any way you choose, as long as you’re following the strict Clean Keto Challenge guidelines (see chart below) you’re good to go!
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Another available SCKC resource (besides the free plans here on the website) is my new book Squeaky Clean Keto which has 4 week meal plans and shopping lists using exclusive recipes only found in the book!
To recap, here’s an infographic with the basic rules of the IBIH Squeaky Clean Keto Challenge – if you need more details head straight to the post to read all the details about the plan.
In the past, when I’ve provided specific keto meal plans, this has led to a flood of messages and emails asking for replacements, adding more calories for men or very active women, adjusting for your personal macros, how to plan for many people. Making plans, and how to adapt them if you hate avocados, eggs, dogs, are vegetarian, or allergic to light and air.
While I can’t anticipate all of your personal wants/needs with a 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.
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You can print and handwrite your personal Skeki Clean Keto menu plan, or download it in a format (see list of options below) that you can type and track electronically.
This Week 1 Squeaky Clean Keto Meal Plan offers a selection of scrumptious clean keto friendly recipes (you don’t have to use) that you can prepare ahead of time and then eat as you please. There are a variety of snack and drink options to choose from (or not,) and you can add them according to your personal calorie needs – it’s recommended that you stay under 20 grams of net carbs per day to stay in ketosis.
Each recipe or item is followed by approximate nutritional information, so you can mix and match while still staying within your carb and calorie budget for each day. You can print and handwrite your personal Skeki Clean Keto menu plan, or download it in a format (see list of options below) that you can type 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 1 week Squeaky Clean Keto meal plan that works best for you, it will also help you learn how to advance your meal plan after completing the Squeaky Clean Keto Challenge. , and you’ll be ready to return to regular keto armed with the tools to succeed.
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Week 1 Squeaky Clean Keto Meal Plan – Sample You fill out your weekly plan in advance, or as you go through the week depending on what you actually eat each day, this is an example of how your week might look. Try the dining options listed below.
Any combination of the following based on preference and calorie/carb needs. You can also skip breakfast if you want to do intermittent fasting.
Week 1 Squeaky Clean Keto Meal Plan – Lunch / Dinner The following recipes provide enough servings for 1 person for lunch and dinner for a full 7 days, with 2 servings left over for pooling or sharing. Alternate them throughout the week in any combination you choose.
Serving size = 1 pc. Chicken and 1 cup cauliflower rice (345 calories, 19 grams fat, 5 grams net carbs, 34 grams protein)
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Serving Size = 1 burger 2 slices bacon, onion and jalapeño, 4 tablespoons sauce, 2 cups lettuce (515 calories, 41 grams fat, 4 grams net carbs, 37 grams protein)
Serving Size = 1/2 cup, Southern Fried Chicken (178 calories, 18g fat, 3g net carbs, 2g 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:
4 stalks celery, cleaned and trimmed (10 calories, 0 g fat, 1 g net carbs, 1 g protein)
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Week 1 Squeaky Clean Keto Meal Plan – Beverages Choose beverages from the following options as your carb and calorie budget allows.
Don’t forget to share your Week 1 results in the comments or above in our Squeaky Clean Keto Challenge Facebook Group! If you’re looking for a fat burning meal plan to help you lose weight, our extremely popular 7-Day Free Keto Diet Plan might be just the thing. Be on the right diet to suit your needs.
Additionally, we include a thorough explanation of what the keto diet is and how it affects your health.
Scroll down to access a free printable 7-day keto diet plan for beginners, shopping list and extra recipes!
Keto Meal Plan
This diet gives you the tools you need to maintain a healthy lifestyle while helping you get the body you want.
If you need inspiration to get started, take part in our 30-day healthy eating challenge that also caters to the keto low carb lifestyle.
What is a keto diet? The keto diet is based on consuming very low carbohydrates, high amounts of protein and healthy fat foods.
For example, your body will burn stored fat for fuel instead of burning sugar.
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Your stored fat will begin to be used to provide energy to your body instead of being stored for extra weight!
Your body runs on fuel from the sugar glucose or fat. The sugar glucose is the primary source of fuel used by most people’s bodies.
As your body produces more glucose, it is being used as fuel as you gain weight, leaving excess fat stored in your body.
Therefore, the keto diet forces your body to switch gears and rely on fat for its primary source of fuel instead of sugar. This is where the state of ketosis begins.
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People often report brain fog, fatigue and feeling sick when starting a very low-carb diet. It’s called the “low carb flu” or the “keto flu.”
Adapting to a high-fat, low-carbohydrate diet can lead to a collection of symptoms such as nausea, constipation, headaches, fatigue and sugar cravings at the beginning of the diet.
Keto flu usually lasts about a week for the average person and symptoms usually start within the first 48 hours of carbohydrate restriction. However, you can avoid developing keto flu.
One of the many benefits of the keto diet is that it can also act as a healing diet.
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Reducing sugar intake has been proven to help prevent many diseases such as diabetes, heart disease, cancer, seizure disorders, and signs of advanced aging.
It boosts your energy so persistently that you may even consider not going back to your old diet.
What you can eat on the keto diet is limited but there are plenty of great options that allow you to ignore it. It’s not as complicated as you might think.
It is often said that the keto diet sharpens the mind and helps with mental clarity. Too much sugar can cause brain fog.
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The keto diet fuels the brain with ketones instead of sugar, which makes brain function easier and provides more clarity.
Focus on rest, get enough sleep, increase your intake of healthy fats, fresh vegetables and cut out all sugar and starchy carbohydrates.
4) Try short fasting, such as intermittent fasting for 24 to 48 hours once a week, a dietary approach that involves regular short periods of fasting accelerates ketosis.
Here’s a free 7-day keto diet meal plan for beginners to ignite your journey to living a healthier lifestyle. Scroll down to access the infographic.
What Do Keto Kids Eat?
Lunch: Pizza or taco rolls (baked full-fat cheese is used as a “wrap” and pizza or taco meat filling)
Once you start the keto diet for beginners, you’ll notice that you feel better, look fabulous, and have an overall healthier lifestyle.
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If you’re just starting keto, you’ll love this Keto 30 Day Challenge printable so you can start your own 30 Day Keto Challenge.
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