21 Day Keto Challenge (PDF, Printable)

21 Day Keto Challenge in PDF

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, 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 for 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. When the insulin level remains low the body tends to burn more fat. 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

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 in olive oil or butter (you can consume as much as you want)

Dinner

Stew chicken with pesto

Snack

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 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 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

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 meatza

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. 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

References:

https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis

See Also:

21 Day Fixed Beachbody Meal Plan

Free 28 Day Keto Meal Plan

Delightful Keto Eggs Benedict Recipe