Weight Loss

1 Month Keto Weight Loss Challenge (full meal plan)

1 Month Keto Weight Loss Challenge (full meal plan)

1 Month Keto Weight Loss Challenge (full meal plan)

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For a full, in-depth breakdown of the meal plan featured in this video, see here: https://www.youtube.com/watch?v=Z15Z1-Og_pg&t=3s

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
– 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



(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

TOTAL: 4-6 Carbs, 45g Fat, Roughly 400-450 cals

In Between Sip on a bit of salt water



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


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
3 Tbsp Coconut Cream
2 Tbsp Almond Butter on the side
15g fat 350 calories


Fish Oil

This video on this page is automatically generated content related to “weight loss 1 month keto”. Therefore, the accuracy of this video on this webpage can not be guaranteed.


  1. Late to the party as usual. I am starting today at 7pm will fast until Monday 7am. Wish me luck!! Will be in on the live feed Monday.

  2. Thomas – How can I follow a diet that is so ambiguous? Here is an example of what I am talking about… concerning your lunch menu. Regardless, your effort is appreciated.
    ~ ~ ~ ~ ~ ~
    • Burrito Bowl (leaner) or Taco Salad <= The title for what follows but your video describes it as a bowl or a burger (i.e., beef). Also, 'meat' refers to mammal flesh while chicken and turkey are 'poultry'.
    • 6-8oz Lean Chicken Breast <= Where do I find lean as opposed to fatty chicken breasts? Also, with chicken breast entering the equation, I'm assuming that what follows is more oriented towards the bowl and not the burger.
    • 4 Tbsp Avocado/Guac
    • Pico/Salsa to taste <= So a half-cup, 1 cup, 2 cups, 3 cups?
    • 2 Tbsp Non-fat greek yogurt <= Mixed into a bowl but not on a burger?
    • Sauteed Onions in coconut oil/Fajita Veggies <= Is this onions AND veggies or is it onions OR veggies? How much if each? Are the veggies also to be sauteed?
    • Cruciferous Veggies (cabbage, cauliflower) Steamed or Sauteed with the Onions <= Sauteed with the onions then added to the fajita veggies? How much cabbage, cauliflower or broccoli?
    ~ ~ ~ ~ ~ ~
    In conclusion, your video expresses a somewhat relaxed approach towards ingredients, which is okay for most people, I guess. But then there are those of us, the more anally-retentive types, who like greater specificity. Without such specifics, I am less likely to engage. "In which direction do we make our charge General?" "In that direction Captain, more or less." "I see, well, if it is all the same to you General, I am going to hang-out at camp."

  3. @Thomas I'm so excited! Can you reach out to ButcherBox if they would also offer the same promotion for Canada so we can join in!

  4. I'm so excited!! Starting this late but I've been so lost trying to figure out what to eat that reduces the variety of my groceries (I hate wasting ingredients and making complicated items for daily meals). Repetition is no issue and I'm ready as I'll ever be to follow your outline! Thanks!!

  5. I cannot digest Asparagus due to lack of Gallbladder. It is incredibly painful :-/
    Do you have an alternate suggestion?

  6. Already started keto with intermittent moderate 16.8 and watching all your videos to learn what to do and what not to do! Thanks! I'm a fan. Looking forward to a leaner and more toned body!

  7. I started Keto about 2 weeks ago and I’m down 14 pounds. Of course I’ve also started working out. My goal is to loose 100 pounds so I have 86 pounds to go thanks for
    Your videos they have really helped me start this journey.

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