By now, you’ve probably heard about the Keto diet. There are Keto desserts, Keto snacks, and Keto meals at restaurants–Keto is pretty much everywhere. Women who have followed the 21-Day Keto diet challenge reported losing up to 21 pounds and two to four inches from their waist in just a matter of 3 weeks.
Here is a step-by-step guide on how to properly do the Keto challenge for 21 days to lose weight. Follow the recipes as is or mix and match, if you like. Make the ones you like again and skip the ones you don’t.
Day 1
Breakfast – Fried Eggs & Tomatoes
Lunch – Stuffed Bacon Burgers
Dinner – Goat Cheese Frittata with Spinach
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 2
Breakfast – Scrambled Eggs with Cheese
Lunch – Simple Lunch Salad with Tuna
Dinner – Stir-Fried Beef with Orange
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 3
Breakfast – Herbed Eggs
Lunch – Chicken & Mushroom Soup
Dinner – Chicken & Bacon Sausage Stir Fry
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 4
Breakfast – Ham & Eggs with Cheddar & Chives
Lunch – Greek Frittata
Dinner – Salmon with Avocado & Lime
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 5
Breakfast – Blender Pancakes
Lunch – Garlic Cauliflower
Dinner – Cheats Pasta with Cheesy Tomato Sauce
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Week 1 Snacks:
Pesto Crackers
Keto Lava Cake
Mexican Fudge
Spiced Almonds
Strawberry Shake
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Week 1 Shopping List
Almond flour – 300g
Almonds – 1kg
Avocado – 1pc
Baby spinach – 1 pack
Bacon – 250g
baking powder – 50g
Basil pesto – 1 pack
Bay leaf – 1 pack
Beef broth – 250ml
Beefsteak – 100g
Boneless chicken breast – 250g
Broccoli florets – 1 pack
Butter – 1 stick
Butternut squash – 3pcs
Can of mushroom pieces – 250g
Canned tuna – 1 can
Cauliflower – 250g
Cayenne pepper – 1 pack
Cheddar cheese – 250g
Chicken sausages – 4 pcs
Chicken stock – 500ml
Cinnamon powder – 1 pack
Cloves – 1 pack
Cocoa powder – 1 small pack
Coconut oil – 10ml
Cooked ham – 250g
Cream cheese – 2oz
Dijon mustard – 1 jar
Dried basil – 1 small pack
Eggs – 28
Fish sauce – 1 small bottle
Fresh chives – 1 small bunch
Fresh parsley – 1 small bunch
Frozen berries – 200g
Feta cheese – 1 small pack
Garlic – 2 whole garlic
Garlic powder – 1 small jar
Ginger 1 pc
Goats cheese – 50g
Grape tomatoes – 350g
Green chili – 1 can
Ground beef – 100g
Heavy cream – 370ml
Honey – 1 jar
Lemons – 1 pc
Lime – 1 pc Milk – 1 pint
Mixed greens – 1 pack
Mixed herbs – 1 jar
Monterrey Jack cheese – 8 oz
Nutmeg – 1 jar
Olive oil – 250 ml
Oranges – 1pc
Paprika – 1 small pack
Parmesan cheese – 4 g
Pork sausage – 60g
Powdered sweetener – 1 small pack
Protein powder – 1 pack
Red onions – 4pcs
Red pepper flakes – 1 small pack
Red wine – 1 bottle
Salmon fillets – 12oz
Salt and pepper 1 small pack of each
Scallions or spring onions – 1 bunch
Sesame oil – 1 small bottle
Sesame seeds – 1 small pack
Sherry – 1 small bottle
Soy sauce – 1 small bottle
Spinach – 1 large pack
Steak sauce – 1 small bottle
Tomato sauce – 1ltr
Tomatoes – 300g
Vanilla extract – 1 small bottle
White wine vinegar – 1 small bottle
Week 2 (Days 6-12)
Day 6
Breakfast – Mini Crust Less Quiches
Lunch – Ham & Cheddar Wraps
Dinner – Chicken Quesadilla
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 7
Breakfast – Chocolate and Peanut Butter Muffins
Lunch – BLT (Bacon Lettuce & Tomato) Wrap with Avocado
Dinner – Shrimp & Mushroom with Cheat Noodles
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 8
Breakfast – Pizza Omelet with pepperoni and mozzarella
Lunch – Chicken & Bacon Salad
Dinner – Spicy Lime Steak
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 9
Breakfast – Breakfast Smoothie
Lunch – Tuna Avocado Salad
Dinner – Butter Burger
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 10
Breakfast – Sausage and Egg with Cheese
Lunch – Chicken & Broccoli Casserole with Cheddar topping
Dinner – Fish Fillet with Avocado Sauce
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 11
Breakfast – Fat Coffee
Lunch – Chicken and Cheat Noodle Soup
Dinner – Cheesy Pork Bake
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 12
Breakfast – Keto Porridge
Lunch – Asian Beef and Coleslaw
Dinner – Deep Dish Pizza Quiche
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Week 2 Snacks
Vanilla Ice Cream
Baked Parsnip Chips
Chocolate Peanut Butter Balls
Kale Chips
Protein Shake
Salted Almond and Coconut Bark
Chocolate Cheesecake with Coconut
Stage 2: Week 2 Shopping List
Almonds – 100g
Almond Flour – 250g
Almond meal – 250g
Almond Milk – 500ml
Apple Cider Vinegar – 1 small bottle
Asparagus – 1 bunch
Avocado – 1
Bacon – 500g
Baking Powder – 20g
Broccoli – 250g
Butter – 1stick
Canned Tuna – 1 can
Carrots – 1pc
Celery – 1 small bunch
Cheddar Cheese – 250g
Chia seeds – 200g
Chicken breast – 250g
Chicken stock – 500ml
Chives – 1 bunch
Chocolate Chips – 200g
Cocoa Powder100g
Coconut Oil – 150ml
Coffee
Coleslaw salad mix – 1 small pack
Cream Cheese – 120g
Cream of tartar – 1 small pack
Dark Chocolate – 100g
Dried Oregano – 1 small jar
Eggs – 14
Fish Fillet – 250
Flaked Coconut – 100g
Fresh Basil – 1 bunch
Lemon – 1
Garlic – 2
Garlic Powder – 1 small pack
Ground Beef – 500g
Heavy Cream – 2 cups
Hemp seeds – 20g
Honey
Hot sauce 1 small bottle.
Italian seasoning – 1 small jar
Jalapeno – 1 tin
Kale – 1 medium pack
Large Shrimp
Lettuce – 1pc
Light soy sauce – 1 small bottle
Lime – 1pc
Liquid Stevia – 1 small bottle
Low carb wrap – 1
Marinara Sauce – 1 pack
Mayonnaise – 1 small jar
Mozzarella Cheese – 550g
Mushrooms
Mustard
Nonstick cooking spray – 1 can
Olive Oil – 250ml
Paprika – 1 small pack
Parmesan Cheese – 150g
Parsnips – 2pcs
Peanut Butter – 1 small dish
Peanut Butter Powder
Green Pepper 1 pcs
Pepperoni 150g
Pickled Jalapenos 1 can
Pizza Sauce 1 tan
Plum Tomatoes – 4
Pork rinds – 1 pack
Pork steak – 250g
Powdered Sweetener 1 small pack
Salami – 200g
Salt
Sausage
Sesame seeds – 100 g
Sliced Ham – 100g
Sour Cream -200ml
Soy Flour – 50
Spinach – 1 medium pack
Sriracha Sauce – 1 small bottle
Thin Steak – 250g
Turmeric – 1 small pack
Unsalted butter – 1 stick
Vanilla Extract – 1 small bottle
Vanilla Protein Powder – 1 small can.
Walnut or Pecan – 100g
White Onion – 200g
White Vinegar – 100 ml
Zucchini – 3 large
Week 3 (Days 13-19)
Day 13
Breakfast – Fruity Crème Fraiche
Lunch – Beef Patties with Creamy Mustard Sauce
Dinner – Sticky Sesame Beef
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 14
Breakfast – Beef and Pumpkin Hash
Lunch – Cheddar Pancakes
Dinner – Southwest Steak Sizzler
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 15
Breakfast – Spiced Pumpkin Waffles
Lunch – Chicken and Mushroom Soup
Dinner – Wagon Wheel Sausage Pie
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 16
Breakfast – All-day Breakfast
Lunch – Cucumber with Tuna Boats
Dinner – Steak and Eggs with Seared Tomatoes
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 17
Breakfast – Whipped Coconut Cream with Fresh Berries
Lunch – Sausage Frittata
Dinner – Omelet with Pesto and Feta Cheese
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 18
Breakfast – Chai Spice Mug Cake
Lunch – Zucchini Hash Browns
Dinner – Ham and Asparagus Bake
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 19
Breakfast – Creamy Coffee Shake
Lunch – Spicy Bacon and Brussels
Dinner – Sweet & Spicy Chicken with Shrimp
Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Stage 2: Week 3 Snacks
Raspberry Lemon Popsicles
Jalapeno Popper Balls
Maple Pecan Bars
Corndog Muffins
Buckeye Cookies
Microwave Brownies
Peanut Butter Cookies
Snickerdoodles
Week 3 Shopping List
Almond flakes – 20g
Almond Butter – 1 small jar
Almond flour 750g
Almond Milk – 300ml
Asparagus – 250g
Avocado – 1 Bacon – 500g
Baking mix – 1 pack
Baking soda – 1 small pack
Beefsteak – 1500g
Boneless chicken breast – 750
Brussels sprouts – 100g
Butter – 1 stick
Canned tuna – 1 can
Capers 1 small tin
Cayenne pepper – 1 small jar
Celery – 1 bunch
Cheddar cheese – 250
Cloves 1 small jar
Coconut flakes – 50g
Coconut milk – 250ml
Coconut oil – 300ml
Cooked ham – 100g
Cooking oil – 100ml
Cream cheese – 250g
Crème Fraiche – 250g
Cucumber – 1 pc
Cumin – 75g
Dark chocolate – 50g
Dijon mustard – 1 small jar
Dried parsley – 1 small jar
Dry mustard – 1 small pack
Eggs – 25
Feta cheese – 250g
Flaxseed meal – 20g
Fresh or frozen berries – 100g
Fresh parsley – 1 bunch
Fresh spinach – 1 bunch
Fruit jelly – 1 small jar
Garlic – 2
Garlic powder – 1 small jar
Ginger – 1 pc
Grated coconut – 20g
Green pepper
Ground beef – 900g
Guar gum – 1 small pack
Heavy cream – 500ml
Honey – 1 small jar
Hot dogs – 3pcs
Hot pepper sauce – 1 small bottle
Jalapeno – 1 Lemon – 1pc
Lime – 1pc
Liquid stevia – 1 small bottle
Maple syrup – 50ml
Mayonnaise – 1 small jar
