48-Hour Keto Challenge Meal plan
Welcome to the 48-Hour Keto Challenge Meal Plan! Are you ready to get started?
Below are two days of keto meals totally around 1,500 calories. We have provided additional snack options, as well, if you need an extra snack throughout the day to increase your total daily calories. Remember, it is important to keep in mind that this is a general meal plan. and may need some slight alteration to best suit you. Remember to calculate your calories through our Keto Calculator first to know if you should be eating more or less than the provided meals.
Need To Add Calories?
If you calculated your calories and found that you need to eat MORE than 1,500 calories a day, we would recommend still following this meal plan, but either adding in additional snacks or increasing the serving sizes for the meals below. 100 calorie snacks can be found below to help fill in the gaps. Alternatively, try adding in an extra egg or an extra serving of your protein source (chicken, steak, etc.) until you reach your calorie goal.
Need To Reduce Calories?
If you calculated your calories and found that you need to eat LESS than 1,500 calories a day, we would recommend still following this meal plan, but, simply reduce the serving sizes until you reach your calorie goal. For example, 1 egg is approximately 70 calories. If you should be eating 1,300 calories a day, simply reduce day 2 by one egg to reach closer to 1,300 calories, versus 1,400. Maybe try only having 1 bacon strip instead of 2, or only 4oz of steak instead of 6 oz. You can add or reduce ingredients as needed to reach your calorie goals.
Other Questions?
See our “Additional Information & Best Practices” below! Your question is likely answered there!
Breakfast
Eggs, Bacon, & Sausage
3 eggs, 2 bacon strips, 2 sausage links (2 oz)
Lunch
Cobb Salad
3 cups romaine lettuce, 4 oz grilled chicken, 1 boiled egg, ¼ cup blue cheese crumbles, ½ avocado, 2 tbsp ranch dressing
Dinner
Steak & Broccoli
6 oz ribeye steak, 2 cups broccoli
Nutrition
1,537 calories
109g fat, 114g protein, 14.4g net carbs
1. This meal plan includes ingredients like ranch dressing or snack options like pork rinds. Make sure to always chose products with the lowest carb count to make sure it is the most accurate. If you find that the calories or macros aren’t adding up, double-check and make sure you are using the best options available (for example, some dressings can be higher in sugar and therefore have more carbs).
- Try using an app like MyFitnessPal or Carb Manager to log your food! It can make tracking simpler than using a traditional notebook and pencil.
2. If you find that you are still hungry, try adding in extra protein! Protein is the most satiating macronutrient and can keep you fuller longer.
3. Make sure to drink plenty of water and salt your food! This meal plan includes foods like avocados and broccoli to provide micronutrients, but adding sodium and water in will help fend off dehydration and prevent the keto flu. The three most important electrolytes to make sure you are consuming on a ketogenic diet are sodium, potassium, and magnesium.
4. Try incorporating intermittent fasting into your diet! If you are a keto (or fasting) veteran, maybe try eating these foods during a 4-8 hour eating window and fasting during a 16-20 hour window. Each meal is approximately 500 calories so you can also skip meals and double up servings to total around the same total daily calories and macronutrients.
5. Avoid adding in too much extra fat if you are already full! There is no need to add a stick of butter to your coffee just to try and hit your fat goals. Think of fat like a lever, rather than a minimum amount you must hit. Make sure to stay under your carb limit (maximum), hit your protein goal (minimum), and use fat to fill in the gaps when you are hungry.
