Home » 30 Day Keto Challenge Free Meal Plan

30 Day Keto Challenge Free Meal Plan

  • What to expect during the 30 day Keto Challenge

  • Keto Flu and what to do!

  • Free 30 Meal plan

  • Printable Recipes

  • Printable Shoppinglist

  • Printable 30 day Calendar

What to expect during the 30 day Keto Challenge

 

Week1 - Keto Flu and Weight Loss

The first week is characterized by the will to change something. That's good, because the first week is also the toughest. That's the week when your body gets its biggest shock, because it suddenly has no access to the fuel it's been running on every dg since you were very little waltz.

You are likely to experience symptoms such as headache, increased thirst, fatigue, heavy legs, difficulty concentrating, mood swings, nausea, dizziness, or a general unhappiness as if you are getting sick. In addition, you have to urinate more often, even at night.

This is all because your body's glycogen stores are running out and it no longer has access to its normal fuel stop (glucose), but the fat burning is not quite up to the mark either. A lot of things happen in your body. Your blood sugar will normalize and you will have much less fluctuation in your blood sugar during the day. This happens automatically when large amounts of carbohydrates are no longer available.

Because your blood sugar normalizes, your insulin level also drops. This is necessary to get a good fat burning going. Those are things you can't see, but are necessary to experience all the benefits of KETO. At the same time, you may notice that your stomach is flatter and that you have less chubby cheeks when you look in the mirror.

 

 

You will certainly also notice that something happens to your hunger and your sugar cravings. You can still sometimes have a huge appetite for sugar or other fast carbohydrates, but it suddenly becomes easier to say "no". In the first week it is normal to lose weight from 100-200g to even 5kg. The fat loss is therefore a maximum of 0.5-1 kg

 

Week 2 - less hunger and yes a feeling of happiness!

During the second week it usually gets easier and you notice the first improvements in your body.

Your energy becomes more stable. You no longer crash during the afternoon like you used to. You fall asleep more easily at night and your sleep is deeper and more efficient. Normally you have to go to the toilet less often in the course of this week. Sugar and fast carbs don't affect you as much as they used to, and it's easier for you to both say "no" and walk past cookie shelves at the grocery store without buying anything. You feel fulfilled, satiated, but in a different way, or you find yourself craving other things. You can put off a meal for an hour or two if you need to.

Your mood becomes more even and you are no longer so hot-tempered. You feel ..... happy

 

 

This week, your weight may decrease a bit further, but it may also increase a little bit. That's both normal. Especially if you have lost a lot of fluids during the first week, it is normal for your weight to increase a bit. I advise you not to worry too much about it. In the beginning, so much changes in your fluid household that even the fat loss disappears.

 

 

 

Week 3 -"Hey, I forgot to eat"

 

 

It is normal to feel some sort of boredom in the third week. Your motivation is less and it is not all that new and exciting anymore. You feel you've earned a giant reward for being "good" for so long. You may also be a little impatient and eager to see magnificent giants here and now. That feeling is quite normal, but unfortunately it is not the case. You will not have accumulated your extra pounds in 3 weeks and you will not lose them in 3 weeks. You get frustrated that your training is still not 100% successful, or that your legs are still sour when you go up the stairs. Remember that your body is still adjusting to its new fuel. Give it time and stick to the process

 

 

 

Week 3 is a good time to take a moment to review the additional benefits that aren't directly related to your weight. You may have more energy, your chronic headaches may be gone, your skin may be more beautiful, you may have had eczema that is now gone, you have less or no sugar cravings, you sleep better and you feel over overall much better.

If you had many symptoms of the KETO flu in the beginning, this is often the time when you start experiencing the "magic" of KETO.

"Suddenly it was 4 o'clock and I noticed that I had forgotten to eat at noon" is a statement that is often heard during the third week.

You may find that you just can't manage to eat three times a day, which has led you to skip breakfast or lunch and enjoy the freedom that gives you.

 

 

 

Week 4 - Yes, now you're on your way!

During the fourth week you notice that things that you found difficult in the beginning, now go on autopilot. You make tasty meals for yourself and you have found solutions that make everyday life run smoothly.

You now notice that you are less hungry and you realize that this helps to make the calorie deficit bearable while you lose weight. You may be very optimistic and start to believe that this time you really have a chance to reach your goal weight.

You may feel a new calm in your body. A calm feeling, as if something heavy has disappeared.

While the goal is still weight loss, you may find that the focus is no longer on your weight. You mainly think about how different your body and your life are now and you do not understand that so much could happen in 4 time. Where in the first weeks you still had to think about your food because everything was new and different, you now notice the opposite. Food is no longer your whole world. It may feel as if your mind has been liberated from a lifelong dependence. Just eat....eat.

Relieve keto flu

Your body is in a transition phase and I advise you not to forget that a huge change is taking place inside your body. It is not an easy task what you ask of your body. so support your body and accept that it will get worse before it gets better. Most of these symptoms arise because you are dehydrated and not getting enough salt. So your first solution is always to eat more salt and drink more fluids.

 

when you go from high carb to low carb, you partially empty the glycogen reserve in your body (that is, you use those carbohydrates that you have stored in your muscle and your liver in the form of glycogen). Each gram of glycogen binds 3-4 g of fluid.

In addition, the kidneys start to excrete fluids because your insulin level is so low, which increases the risk that your body does not get enough fluids and salt.

Drink water and eat salt

Therein lies the solution: drink plenty of fluids. If you are thirsty, drink.

And that way you also have to get extra salt.

Add more salt to your food and scoop 0.5-1 teaspoon of salt into a glass of water 1-2 times a day and drink it - in addition to the salt you get through your diet.

Yes, I really mean stir salt into a glass of water and drink it. It doesn't taste that good, I know that. A little lemon juice or apple cider vinegar can cover up the salty taste. If this is too strong for you, you can also put the salt in a bottle of water so that you take it in gradually as you drink more water.

If you don't have enough salt in your body, it lives on a reserve that also contains magnesium and potassium, which are part of your body's electrolytes. A salt too short means that you also lose electrolytes. This can cause symptoms such as nausea, headache, lethargy, palpitations and leg cramps. But if you eat enough salt, your body's electrolyte balance will not be disturbed and you will feel much better.

Salt and moisture are especially important for the first 2 weeks because then you lose the most moisture. Once your body has adapted to Keto, you can start drinking more intuitively, but make sure that you put enough salt in your food and that you take in extra salt in the summer or on days when you exercise a lot because you sweat a lot .

"Use unrefined salt (sea salt, Himalayan salt or similar) and not the cheap table salt."

salt and fluid are an answer to 90% of the symptoms you get in the transition phase. The intake of sufficient fluid and salt is therefore decisive to make keto a success and we cannot repeat that enough. You may be planning to skip just this point. Do not. Fluid and salt = incredibly important. They may have told you all your life not to eat too much salt, but you need to see the context here. And with KETO you have a context where limiting the amount of salt does more harm than good.

 

 

 Week 1 off the Challenge

Day 1

Breakfast:  Homemade Chia Seed Pudding

Lunch:       Club Sandwich with Cauliflowerbread

Dinner:      Cauliflower Broccoli Dish with Chicken

Day 2

Breakfast:  Low Carb Breakfast with Farm Omelette

Lunch:       Cauliflower Bread Sandwich with Tuna Salad  

Dinner:      Zucchini with Salmon and Spinach

Day 3

Breakfast:  Making Low Carb Pancakes

Lunch:       Salmon Tatare With Avocado and Dill    

Dinner:      Low-Carb Burritos with Minced Meat

Day 4

Breakfast:  Nuts and Seeds For Keto Proof Breakfast pap

Lunch:       Salmon mousse with zucchini Pasta       

Dinner:      Hot Chicken with Cauliflower Rice

Day 5

Breakfast:  Gluten Free Chaffe Waffles with Cheese and Bacon

Lunch:        Pizza with a Tuna Base     

Dinner:       Brussels Sprouts Dish with Chicken 

Day 6

Breakfast:  Breakfast with Chocolate Mousse

Lunch:       Healthy Low-Carb Sandwich   

Dinner:      Low-Carb Poke Bowl 

Day 7

Breakfast:  Ketogenic Breakfast with Curry Eggs

Lunch:       Pumpkin Pancakes

Dinner:      Leek Curry Oven Dish with Minced Meat     

Download 30 Day Keto Challenge 1 week 

30 Day Keto Challenge 1 Week
PDF – 139,0 KB 127 downloads

Download Shoppinglist 1 week 30 day Keto Challenge

Shoppinglist 1 Week 30 Day Keto Challenge
PDF – 67,6 KB 124 downloads

 Week 2 off the Challenge

Day 1

Breakfast:  Gluten Free and Low Carb Egg Wraps With Salmon

Lunch:       Broccoli Soup with Leek    

Dinner:      Low Carb Goulash  

Day 2

Breakfast:  Low Carb Nuts Granola With Coconut

Lunch:       Omelette With Tomato and Ham From the Oven   

Dinner:      Low- Carb Hot Dog  

Day 3

Breakfast: Gluten Free Breakfast Cake With Peanut Butter

Lunch:      Savory Egg Muffins    

Dinner:     Zucchini Enchiladas 

Day 4

Breakfast: Cream Cheese Pancakes

Lunch:           

Dinner:    

Day 5

Breakfast:  Chocolate Pancakes

Lunch:       Cheese Waffles   

Dinner:      Chicken Siam With Cauliflower Rice

Day 6

Breakfast: Bacon, Egg, Avocado and Tomato Salad

Lunch:      Savory Ham Cheese Muffins   

Dinner:     Greek Salad with Chicken and Tzatziki

Day 7

Breakfast: Egg Wrap With Salmon and Spinach 

Lunch:      Almond Flour Pancakes     

Dinner:     Fish Dish with Tomato Sauce

Download week 2 off the Keto Challenge

Week 2 Off The Keto Challenge
PDF – 224,3 KB 122 downloads

Download the Shoppinglist week 2 off the Keto Challenge

Shoppinglist Second Week Keto Challange
PDF – 63,9 KB 126 downloads

Week 3 off the Challenge

Day 1

Breakfast:  

Lunch:           

Dinner:     

Day 2

Breakfast:  

Lunch:           

Dinner:     

Day 3

Breakfast:  

Lunch:           

Dinner:     

Day 4

Breakfast:  

Lunch:           

Dinner:     

Day 5

Breakfast:  

Lunch:           

Dinner:     

Day 6

Breakfast:  

Lunch:           

Dinner:     

Day 7

Breakfast:  

Lunch:           

Dinner: