Ketogenic Meal Plan Nutrition plan: 1.5 Follow for all 42 Days Breakfast Lunch 1 1 0.5 1.5 Shake 1 0.5 Dinner 1.5 1 Shake 2 4 Fl Oz Water + 1/2 Scoop of Protein Fatty Protein Source (1.5 Palm) -6 oz of Ground Chicken -6 oz of Lean Ground turkey 93/7 -6 oz of Salmon -6 oz of Chicken Liver -6 oz of Roasted Chicken Thigh No Skin | w/ Bone -6oz of Top Round/Bottom Round -2 Large Whole Eggs+4 Egg Whites -6oz of Herring -6oz of Trout -1.5 Cups 2% Greek yogurt -1.5 Cups 1% Cottage Cheese -6 oz of Ground Beef 93/7 -6 oz of Canadian Bacon -2 TB Peanut Butter -1.5 TB Coconut Oil -1/2 of Medium Avocado -2 TB Almond Butter -1.5 TB Any Cooking Oil (not Vegetable or Corn Oil) -4 Coffee Creamers (4 TB) -2 TB Quality Butter -1.5 TB Olive Oil -1/4 Cup Any Nuts -1.5 oz Gruyeres or Swiss Cheese -6 Tbsp of Parmesan Cheese -2 oz of Goat Cheese Veggies (Fist) -Any Vegetable Except: -Peas -Carrots -Corn -Any type of Eggplant -Pumpkin -Beats -Artichoke Stick with Green and Leafy Veggies If it is not on this list you cannot have it for the 6 weeks We Recommend FirstClassLabs.com Supplementation Morning: During Workout: _______Multi Vitamin _________ Revamp BCAA _______Krill Oil (*Daily) _________Scoops Glutamine After Workout: Before Workout: _________Performance Overload _______Raspberry Ketones _________Elite Muscle Fuel (*Daily) _______Energize Pre 1.5 4 Fl Oz Water + 1/2 Scoop of Protein Fat (TB) _______Thermo Burn Plus (*Daily) 0.5 Before Bed: _________Sleep Enhancer (*Daily) On the Go Hacks - Dark Meat from Rotisserie Chicken. Grocery List -Hard Boiled Eggs. -Frozen Microwavable Plain Veggies. -Protein Shake. -Tuna/Salmon in a Pouch or Can. -Any Nut Butter. Sample Diet Plan Fatty Protein Source -3 lbs of Ground Chicken -3 lbs of Lean Ground turkey 93/7 -3 lbs of Salmon -3 lbs of Chicken Liver -3 lbs of Roasted Chicken Thigh No Skin | w/ Bone -3 lbs of Top Round/Bottom Round -1 Carton of Eggs -1 24oz Carton of Egg Whites -3 lbs of Herring -3 lbs of Trout -1 24oz of 2% Greek yogurt -1 24oz of 1% Cottage Cheese -3 lbs of Ground Beef 93/7 -3 lbs of Canadian Bacon Fat -1 Jar Peanut Butter -1 Jar Almond Butter -1 Jar Coconut Oil -1 Stick Kerry Gold Butter -1 Bottle of Olive Oil -1 Bag of Avocados -1 Container/Bag of Nuts -1 Pack of Coffee Creamer -1 Bottle of Non-Veggie Cooking Oil (Not Corn Oil) -1 block of Gruyeres or Swiss Cheese -1 Jar of Parmesan Cheese -1 Container of Goat Cheese Veggies -3 lbs Any Vegetable Except: -Peas -Carrots -Corn -Any type of Squash -Eggplant -Pumpkin -Beats -Artichoke Breakfast: Lunch: Dinner: Pro:______________ Pro:______________ Pro:______________ Carb:_____________ Carb:_____________ Carb:_____________ Veg:______________ Veg:______________ Veg:______________ Optional Add-ons for Flavor: ____Mustard ____Soy Sauce ____Any 0 Calorie Sweetener ____Any dry spices ____Any dry rubs for meat ____Lemon juice ____Red Wine Vinegar ____Salt/pepper ____Stevia ____Any Hot Sauces ____Horseradish ____Cinammon ____1/2 c. of Veggie Broth ____Garlic ____Ginger ____Fresh Herbs ____Sugar Free Gum Optional Beverage Purchases ...THAT's IT! ____Water ____Black Coffee ____Green Tea ____Sugar Free Iced Tea ___*HACK* Use First Class REVAMP for your sweet tooth As long as it has 0 Calories, you can have it. FIRST CLASS SUPPLEMENTATION INSTRUCTIONS 1. Optimal fat loss will happen if you are able to get up, drink your Energize, go workout without eating(ie fasted), drink your Revamp during workout, drink your Elite Muscle Fuel immediately after. THEN get the rest of your meals/day going. IMPORTANT NOTE- If you feel light headed working our fasted, have just a few vegetables with your Energize until you adjust. 2. If you are not training before breakfast, the meal prior to workout should be finished 2 HOURS beforehand. 3. Have Krill Oil and Thermo Burn Plus with 1st meal of the day. 4. Drink Energize 15-30 min before workout start with 8 fl oz of water. 5. Then SIP on Revamp BCAA on your way to the gym and during your workout. (16+ oz of water recommended). 6. Drink Performance Overload and Elite Muscle Fuel immediately post workout. We don't recommend mixing the 2 together. Each should be a separate shake with 8oz of water. 7. One of your Elite Muscle Fuel (protein) shakes MUST be immediately POST WORKOUT and the other in between meals. 8. Keep sleep enhancer by your bed and take 30min before bed.
