21 Day Keto Challenge in PDF
This 21-Day Keto Challenge is created as a general overview and does not consider individuals’ specific health conditions. Consult your healthcare professional for personalized dietary advice.
Introducing another program for the keto diet. During these 21 days, you will eliminate carbohydrates and put your body in fat-burning mode.
The more fat you take, the more fat you burn. This way, you will enter ketosis as soon as possible.
For this route, avocado oil, coconut oil, and MTC oil are among the oils that will help you the most. Or you can also take a ketone salt supplement.
If you want to reach ketosis faster, you can start with less than 30 grams of carbs a day and reduce it day by day.
Also, stock your pantry with keto-friendly foods. Eggs, cheese, meat, fish, vegetables, oil, nuts, and cream.
These foods are now essential components of your keto diet.
These are the basics of a keto diet. Generally, you should be in ketosis between 1-3 days.
At the end of this process, your weight loss speed will increase. Now if you’re ready, let’s look at a sample diet list. Let’s examine how you should eat these 21 days, day by day.
How Do You Know When You’re In Ketosis?
Entering ketosis, the body uses its own stored fat as an energy source throughout the day.(1) When the insulin level remains low the body tends to burn more fat.(2)
We will talk about what we can do to get into ketosis below. So, how do you know when you’re in ketosis? Here are some simple tips:
- The breath produces a different odor than normal. This is a sign that you are in ketosis. But you don’t have to worry about it because it’s not a lingering odor and will disappear towards the end of the diet.
- More frequent and different-smelling urine may also be another sign that you are in ketosis.
21 Day Keto Challenge Meal Plan
21-day keto challenge meal plan
Day 1
Breakfast
2 eggs fried in coconut oil
Quarter avocado
1 thin slice of fatty cheese
1 cucumber
Snack
5 peanuts
1 walnut
1 hazelnut
1 raw almond
Lunch
Choose a meaty vegetable dish (But onions and tomatoes should be used sparingly or not at all, as they contain carbohydrates.)
1 bowl of yogurt
Dinner
Boiled/Grilled/Baked turkey or chicken salad with avocado (you can use olive oil)
Day 2
Breakfast
Omelet with 2 eggs that you will cook in butter
Boiled broccoli
Snack
A bowl of oatmeal and yogurt mix
Lunch
A bowl of green salad with boiled chicken
Dinner
One serving of meatballs or fish
Snack
5 peanuts
1 glass of kefir
Day 3
Breakfast
2 boiled eggs
2 cucumbers
Lunch
Steam the cabbage first, then add the spices you want and mix. Make chips from them by frying them in olive oil or butter (you can consume as much as you want)
Dinner
Stew chicken with pesto
Snack
A small bowl of vanilla ice cream
Day 4
Breakfast
2 poached eggs
Lots of parsley
1 cucumber
3 green peppers
50 grams of white cheddar cheese
Half a handful of bacon
Snack
1 bowl of Greek yogurt
50 grams of unroasted raw pumpkin seeds
15 raw almonds
Lunch
Prepare a bowl of chicken salad with plenty of olive oil
1 ladle of vegetable soup
Snack
A glass of buttermilk
Homemade Buttermilk Recipe (In The Smoothie Machine)
Dinner
Baked salmon in butter
Salad with olive oil
Snack
10 raw hazelnuts
Day 5
Breakfast
Onion, pepper and vegetable omelet
5 green olives
1 slice of avocado
Snack
Add 1 tablespoon of coconut oil to 1 glass of coconut milk, mix and drink.
Lunch
1 serving of boiled spinach
2 chicken legs (baked in the oven)
Snack
1 cucumber
Dinner
5 grilled meatballs
1 bowl of vegetable soup
Snack
4 walnuts
50 grams of pumpkin seeds
Day 6
Breakfast
2 egg omelets with butter and sausage
1 cup of green tea (unsweetened)
5 green peppers
Half a tomato
1 cucumber,
5 unsalted green olives
2 tablespoons of curd cheese with olive oil
Snack
10 raw hazelnuts
10 raw almonds
Lunch
Chicken shank with cilantro lemon
1 cup of water with plenty of lemon juice
Snack
2 prunes
Dinner
4 meatballs
1 bowl of vegetable soup
Snack
1 cup goat’s milk or kefir
Day 7
Breakfast
Avocado salad with boiled egg
Lunch
1 serving of broccoli meat
Dinner
1 bowl of salad with avocado, bacon and goat cheese
Snack
Chocolate mousse
To Sum Up
You’ve seen how simple it is to follow a keto diet. This diet is among the diets you can apply without tiring your body and risking your health.
Even on the contrary, the ketogenic diet can also have many health benefits.(3) But be sure to consult a nutritionist before making any significant changes to your diet.
Although it may seem that we can take any risk for a beautiful appearance, none of these are important enough to risk our health. Your health always comes first.
Printable (PDF) 21 Day Keto Challenge
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 eggs fried in coconut oil Quarter avocado 1 thin slice of fatty cheese 1 cucumber | Omelet with 2 eggs that you will cook in butter Boiled broccoli | 2 boiled eggs 2 cucumbers | 2 poached eggs Lots of parsley 1 cucumber 3 green peppers 50 grams of white cheddar cheese Half a handful of bacon | Onion, pepper and vegetable omelet 5 green olives 1 slice of avocado | 2 egg omelet with butter and sausage 1 cup of green tea (unsweetened) 5 green peppers Half a tomato 1 cucumber, 5 unsalted green olives 2 tablespoons of curd cheese with olive oil | Avocado salad with boiled egg |
| Snack | 5 peanuts 1 walnut 1 hazelnut 1 raw almond | A bowl of oatmeal and yogurt mix | 1 bowl of Greek yogurt 50 grams unroasted raw pumpkin seeds 15 raw almonds | Add 1 tablespoon of coconut oil to 1 glass of coconut milk, mix and drink. | 10 raw hazelnuts 10 raw almonds | ||
| Lunch | Choose a meaty vegetable dish (But onions and tomatoes should be used sparingly or not at all, as they contain carbohydrates.) 1 bowl of yogurt | A bowl of green salad with boiled chicken | Steam the cabbage first, then add the spices you want and mix. Make chips from them by frying in olive oil or butter (you can consume as much as you want) | Prepare a bowl of chicken salad with plenty of olive oil 1 ladle of vegetable soup | 1 serving of boiled spinach 2 chicken legs (baked in the oven) | Chicken shank with cilantro lemon 1 cup of water with plenty of lemon juice | 1 serving of broccoli meatza |
| Snack | A glass of buttermilk | 1 cucumber | 2 prunes | ||||
| Dinner | Boiled/Grilled/Baked turkey or chicken salad with avocado (you can use olive oil) | One serving of meatballs or fish | Stew chicken with pesto | Baked salmon in butter Salad with olive oil | 5 grilled meatballs 1 bowl of vegetable soup | 4 meatballs 1 bowl of vegetable soup | 1 bowl of salad with avocado, bacon and goat cheese |
| Snack | 5 peanuts 1 glass of kefir | Small bowl of vanilla ice cream | 10 raw hazelnuts | 4 walnuts 50 grams of pumpkin seeds | 1 cup goat's milk or kefir | Chocolate mousse |
See Also
21 Day Fixed Beachbody Meal Plan