Realistic Keto Challenge Menu The entire idea behind this plan is to keep it simple! If you follow my channel, then you know that I have a tendency to go really deep sometimes, well, not this time. We are keeping it simple because we have all had a wild ride in 2020, and it’s time for something a bit more done for you! So, yes, it is a bit more relaxed keto, but I still keep clean principles overall. I don’t want you to just dive into dirty keto through and through. I want you to have fun, be sustainable and really be able to make this a lifestyle change. There is plenty of time to get granular with details and biochemistry later on. That’s what my channel is there for. Remember, I have been 100lbs overweight before. I have been the guy at the desk wondering what the heck happened. I have been the guy that almost lost everything he worked for because of his health… I have been there, and I want you to realize that we are all human. Anyhow, we need a win in 2021. And that’s why this is here. No strings attached, you don’t have to buy anything. Just commit and be a loyal subscriber! A couple recommendations: Join the Facebook Group to Interact with me more: https://www.facebook.com/groups/564635474362635 Subscribe to My Workout Channel for Workouts to Implement: https://www.youtube.com/channel/UCQPQImPsw74KhO0Zy2-leyA Order Your Butcher Box Meat to Use for this Challenge (you don’t have to, but it is my highly recommended grass fed meat source, and it’s delivered): https://www.butcherbox.com/thomasdelauer/?tr=2021KetoChallenge Recommended Supplements: - Cod Liver Oil, Krill Oil, or Algal Oil or Calamarine Oil - Vitamin D3 Nightly - A Good Probiotic - I Recommend SEED (here) - Protein Powder if Needed - I recommend SunWarrior Warrior Blend (here) Meal #1 - Breakfast - 3 Eggs 1 Sausage Link Coffee + 1tbsp Extra Virgin Olive Oil (EVOO) + 1tbsp Ghee Optional on-the-go: - Protein Shake + 1tbsp Heavy Cream & Small Handful of Dry Roasted Almonds Meal #2 - Lunch - 7oz Burger, Skinless Thigh, or 1 can Tuna 2oz Cheese (Gouda, Gruyère, Swiss, Goat, or Cheddar) 1 Piece Bacon Mixed Greens w/ Ranch Dressing (made without Soy) Optional: Cobb w/ 5oz Chicken/Shrimp - Mixed Greens - 3tbsp Ranch - 1 Slice Bacon - 1 half-boiled Egg - 1oz Roquefort Snack Options - 4oz Cottage Cheese 2x Chomps Sticks (or beef sticks) Leftover Burger Sliders (2oz) Meal #3 - Dinner (Mix & Match Options Below) Proteins ❖ ❖ ❖ ❖ ❖ ❖ ❖ 7oz Burger Patty 6oz Ground Chicken 7oz White Fish (No Tilapia) 7oz Salmon 1 can Tuna 8oz Chicken Breast 1.5 Scoops Shake Fats ❏ ❏ ❏ ❏ ❏ 3tbsp Butter/Ghee 3tbsp Mayonnaise 1 Avocado or 6tbsp Guacamole 12-15 Pork Rinds 30-40g Fats (cheese, etc.) No-Go (Foods to Avoid) ➢ ➢ ➢ ➢ ➢ ➢ ➢ Tilapia Albacore Cheap Eggs (aim for Pasture-Raised, then Organic, if you can) Soybean Oil Hydrogenated or Partially Hydrogenated Vegetable Oils Sugar Processed Cheese (i.e. American Cheese) Approved Free Vegetables (have with any meal) ➔ ➔ ➔ ➔ ➔ ➔ ➔ ➔ ➔ ➔ ➔ Broccoli Kale Chard Cauliflower Celery Radish Rhubarb Lettuce Asparagus Artichoke Okra
