Youtor
1 Month Keto Weight Loss Program full meal plan
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=nzUEVlGVGGY
Click Here to Subscribe: http://Bit.ly/ThomasVid • Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: https://butcherbox.pxf.io/c/1434763/1... • If You're Already a Butcher Box Member, You can get special deals HERE: http://bchrbox.co/tdlmember • Facebook Group for Support: / 564635474362635 • For a full, in-depth breakdown of the meal plan featured in this video, see here: • Full Beginner Keto Meal Plan: Exactly... • Week 1 Live Update: • • 30-Day Keto Weight Loss Challenge (up... • Week 2 Live Update: • • Weight Loss Update - Keto + Fasting C... • Week 3 Live Update: • • 4 Week Meal Plan and Weight Loss Chal... • Week 4 Live Update: • • 30 Day Keto Weight Loss Challenge LIV... • • My Website: http://ThomasDeLauer.com • 1 Month Keto Weight Loss Challenge (full meal plan) - Thomas DeLauer • • Shopping List: • eggs • Turkey bacon • Pili nuts or walnuts • Coffee • Tea • Coconut cream • Himalayan or Redmond Real Salt • Chicken, filet, or lean cuts of meat ~best to get from Butcher Box~ • Avocado/guacamole • Pico de Gallo/salsa • Non-fat Greek yogurt • Onions • Coconut oil • Broccoli • Cauliflower • Asparagus • Artichoke • Apple cider vinegar • Lemon • Monk fruit • Pork rinds • Macadamia nuts • Almond milk • Cacao powder • Almond butter • Supplements • magnesium • Theanine • Fish oil • CoQ10 • Vitamin D3 • • Meal Strategy • Don’t worry about ketone levels • Combatting the keto flu • Don’t try to eat too many fats • Don’t worry about too much protein • Highest fat meal in the morning • Reduce fats for lunch • Bit more fat for dinner • Pre-bed snack okay • NO Snacking • MEAL PLAN: • Breakfast: • (highest fat) - Because you can handle it better • 1 Whole Egg + 2 Yolks 0g carbs, 10g fat (cooked in coconut oil) • 4 Slices of Turkey Bacon - 2g carbs, 7g fat • 1oz Pili Nuts or Walnuts - 5g carbs 20g fat • 1 Cup of Coffee with 3 Tbsp Coconut Cream 1g carb 8g fat • Magnesium/Theanine • TOTAL: 4-6 Carbs, 45g Fat, Roughly 400-450 cals • • In Between Sip on a bit of salt water • ~NO SNACKING~ • Lunch: • Leaner to force body to pull from stores • Burrito Bowl (leaner) or Taco Salad • 6-8oz Lean Chicken Breast 4g Fat • 4 Tbsp Avocado/Guac 5g carbs 10g Fat • Pico/Salsa to taste • 2 Tbsp Non-fat greek yogurt (works great as a non-dairy sour cream) • Sauteed Onions in coconut oil/Fajita Veggies (pick out the bell pepper high fructose) 3g carbs, 6g fat from oil • Cruciferous Veggies (cabbage, cauliflower) Steamed or Sauteed with the Onions • 9-12g Carbs, 20 Fat, 500 calories • • Make an ACV Drink - Lemon Juice, ACV, Water, Monkfruit • Salt Water + Decaf Green Tea with Ginseng • Alternative if Hungry, Bone Broth • • 4-5 Hours Between Meals • • Dinner: • Moderate Fat to help body generate ketones • 4-6oz Filet or Moderate fat cut of meat (be careful with Fatty cuts) • Chicken Thigh with no skin okay or wild-caught salmon - 10g fat • 1 cup cooked Cauliflower Rice (or mashed cauliflower) with Chunks of • Asparagus or Artichoke (cook with 2 tbsp coconut oil or palm oil)10g fat • 12 Pork Rinds (crunch) or 1oz Macadamia Nuts - 5g 18g fat • 35-40g fat, 5g carbs 500 cals • Pre-Bed Snack: • 12oz Almond Milk • 2 Tbsp Cocoa • Stevia/Monkfruit • 3 Tbsp Coconut Cream • 2 Tbsp Almond Butter on the side • 15g fat 350 calories • Supplements: • Fish Oil • CoQ10 • D3
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