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 KETO Food Pyramid
Berries
Nuts and Seeds
Some Non Green
&' Vegetables
Green Vegetables o
0
()-

Oils
Eggs and Dairy
Meat

Bread Pasta Sugar Milk

Corn Beans Rice

KETOGENIC DIET
e PROTEIN
eFAT
e CAR BS
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FOOdS Rlp<'S Stor.s Q&A S(ionC

3. What to Eat
Eat all you like
Moat: Any rype. lncl11d1ng beef, pork, game meat. chicken. etc, Feel free 10 eut the fat on the n1eat
as \>lt!U as 1he skin on the chJCken. If possible t,y 10 choose organic or grass fed meat.
Fish and shellfish: All kinds: Fatty fish such es salmon, mackerel or herring are great Avoid
breading.
Eggs: All kinds: Bolled, fried. omelettes, etc. Preferably org.anlc eggs.
Natural tar, high-fat sauces: usu,g butter .ind cream rer cnokmg can make your food 1.1s1e
better and make you feel more sa1IJted T,y a Bearnaise or Hollatidalse sauce, che<k 1he
ingredients or make II yourself. Cocorun oil and olive all are also good epucns.
Vegetllbfes chat grow above ground: All kinds of cabbage. such as cauliflower, broccoli,
cabboge ond arussets sprouts Asp.:irngus. zucctnru, eggplant. ohves, spinnch. mushrooms.
cucumher, lettuce. avccade, onions. peppers. tcmatees etc.
Dairy products: Always select full-lat options like real butter. cream (4(Yjl, rat), sour cream,
Greel</TUrktsh yogurt and hlgh fat cheeses.Be caretul with rt'gulJr mflk and s1<1m milk as they
co"taln a lot or milk sugar. Avoid Oavored, sugary and low-rat products
Nuts: Great ror.., lV lreat Instead or candy (Ideally in moderation).
Berries: Okay In moderation, If you are not a super strict or sensitive. Great with whipped cream
KETOGENIC LIFESTYLE
30 DAYS WEIGHTLOSS MEAL PLAN
Saturday Walk min/mun
DAY13 5,000 Steps

PLANK-90
SEC
':/. 1 Glass of ACV
1111111
Drink
I..._
2 Eggs Fried in 2 Drink Minimun
8 glasses of
tablespoon of Butter, A sun /Nkwobi or /si Ewu water
palm oil or coconut oil
and bacon.
Its Saturday Try
something new
Fish or Chicken
fritters
Sunday Rest Day
DAY14
Drink Min/mun
8 glasses of
water

Goat meat or
Cabbage Fried Rice with a Fish pepper
Cloud or Microwave piece if fish or Chicken soup
Bread Sandwich
Monday Walk minimun
5,000 Steps
Day 15
Green Veggie PLANIC90
Day SEC
1 Glass of ACV
Drink

Grean Leafy Vegetable Drink Mlnimun

Vegetable Salad such as Ugwu, Spinach 8 glasses of
Fish or Chicken
with Shredded Chicken water
fritters
Tuesday 16 Wafk minimun
Green Veggie 5,000 Steps
Day PLANK-90
SEC
1 Glass of ACV
Drink

Green Vegetable Drink Minimun

Fried or Boiled.Chicken or such as Ugwu or Bglassesof
2 boiled Eggs and water
Goatmeat with Green Spinach with 2
Cucumber with 1
Vegetable and 1 tablespoons of
Tablespoon of Mayo
Tablespoon of Mayo Butter or coconut
oil
KETOGENIC LIFESTYLE
30 DAYS WEIGHTLOSS MEAL PLAN
Friday Walk minimun
DAY5 5,000 Sleps
ZEROCARB PLANK40
SEC

Gizzard or Snail T Glass of ACV

Drink
Goatmeat cooked
1 Sausage anyway you like Drink Minlmun
8 glasses of
Flour free Scotch eggs water
A can of Tuna or Sardine
or 3 Boiled eggs

Saturday
DAY6 Walk min/mun
5,000 Steps

PLANK-45
SEC
T Glass ofACV
Drink

Drink Mlnimun
Try something new Make 8 glasses of
Fish or Chicken water
Asun or lsi Ewu
and Veggies

Sunday REST DAY

DAY7

Drink Minlmun
8 glasses of
wat'er

Cauliflower ,Cabbage OR Gizzard Bolled and

Bullet Coffee or Tea Zero Rice with Vegetable fried in Oil or Butter
with a can of Sardine or any sauce of Choice with 2 tablespoons
or Tuna of Mayo
Monday Walk minlmun
DAYB s,ooo Steps
ZEROCARB
-----
PLANK-45

--..........-..-
SEC
1 Glass of ACV

------
Drink

2 Bacon and 2 Sausage Drink Minlmun

Or Any meat pepper soup 8 glasses of
Fried Fish and ware.r
1 Can of Sardine/Tuna
Mao
KETOGENIC LIFESTYLE
30 DAYS WEIGHTLOSS MEAL PLAN
SHOPPING LIST FOR 30 DAYS /BUDGET
SHEET
Food Price
1. Chicken
2. Fish
3. Enns
4. Bacon
5. Sausaae
6. Gizzard
7. Tuna or Sardine
8. Butter(Ootiona/J
9. Keto coma/iant milk or Cream ( Oational)
70. Coffee or Green Tea
7 7. A not of Keto comn/iant Soun
12. Cucumber
13. Green leafy vegetable eg Ugwu, Spinach or
Green
14. Mince Meat for Scotch eaas ( Oational)
15. Cabbage or Cauliflower for Rice, Swallow
or Salad
16. Palm oil, Coconut oil or Extra Virgin Olive
Oil
17. Lettuce
18. Zero Garb Seasoning_
7 9. Mavonnaise
20. Psvllium Husk for Swallow (Oational)
21. Stevia ( Ontional)
22. Veaetables for Fried Rice
23. Penner souo innredients
 KETOGENIC LIFESTYLE
30 DAYS WEIGHTLOSS MEAL PLAN

DAY BREAKFAST LUNCH DINNER Exercis

e&
Water
Monday Walk mfnimun
5,000 Steps
DAY 1
ZEROCARB PLANK-20
SEC

I Glass of ACV
Drink

Pepper soup with Drink 8 glasses

Chicken or Beef cooked of water
any Meat or Fish of
any way you like with 2 Minimun
your choice

,
2 or 3 Eggs fried in Butter tablespoons Mayonnaise
or Keto com Jiant Oil
Tuesday Wolk min/mun
DAY2 "/' 5,000 Steps
ZEROCARB r , ,t-:f
24"'\l.
' PLANK-20
SEC

\'.,r:trfl.f. I Glass of ACV

-..L.. ",0 Drink

!t{r-'

Any Meat or Fish Drink 8 glasses

of water
Bacon and Sausage Or 1 Suya
Min/mun
can of Sardine or Tuna
Wednesday Walk minfmun
5,000 Steps
DAY3
PLANK30
Green SEC
Veggie ---
Day I Glass of ACV
Drink
Green veggies eg Ugwu
and eggs fried In 2 Drink 8 glasses
tablespoons of Butter or of ware,
Chicken or Turkey Cooked Any Meat or Fish
Minimun
any Keto Compliant Oilanyway you want with Peppersoup with 1
1-=,------,---1---.. ..-..-..-----lf-'GRE!:.!E:!.N!...!.Ve=,cei ,_ -1-Cucumber
Thursday Walk mlnimun
DAY4 5,000 Steps
Green PLANK-30
Veggie SEC
Day

--
I can of Tuna or Sardine
with Cabbage or Lettuce
Green Vegetable cooked
with 2 tablespoon of Keto anyway you want
I Glass of ACV
-Al Drink
Drink 8 glasses
cooked with 1 with Cabbage or of ware,
Comp//ant oil and Crayfish Minimun
tablespoon coconut oil or Cucumber
or Shrimps
butter
 PLANK -210
SEC
1 Glass of ACV
Drink

Drink Mlnimun
Keto Compliant Pancake Organ (Liver, Kidney ,Shaki) 8 glssses of
with Butter only Peppersoup water

Friday Walk min/mun

Day26 5,000Steps

PLANK-240
SEC
I Glass of ACV
Chicken.Fish or Turkey Drink
So(t<f ' ,.
cooked any way you want Any Keto
2 Tins of Sardine or Tuna with GREEN Veggies Drink Mlnimun
fried in butter or coconut Compliant Soup 8 glasses of
oil and Keto water

SATURDAY
DAY27
-..--i- Com liant Swallow
Walk min/mun
5,000 Steps
Green Veggie PLANK240
Day SEC
I Glass of ACV
Drink
Microwave or Cloud
Bread with 2 Fried Eggs Drink Min/mun
Try something new Make 8 glasses of
Asun or lsi Ewu wat'er

Sunday
Day28 Rest Day

ZEROCARB Drink 8
glasses of
water

2 or 3 Boiled or Fried Pepper soup with

Eggs fried in Butter or Fried or Boiled goat or any any Meat or Fish of
Keto compliant Oil meat of your choice with 2 your choice
tables oons Ma onnaise
KETOGENIC LIFESTYLE
30 DAYS WEJGHTLOSS MEAL PLAN
,---------,::.---
Tuesday Walk minlmun
DAY9 5,000 Steps
Green PLANK60
Veggie SEC
Day
1 Glass of ACV
Drink
Vegetable Salad Drink Minimun
Any Keto Compliant Soup 8 glasses of
with Keto Compliant Chicken and Mayo water
Swallow Salad
Or
Just Soup and Meat or
Fish
Wednesday Walk mlnlmun
DAY10 5,000Steps
Green PLANK60
Veggie SEC
Day
1 Glass of ACV
Drink
Cloud or Microwave
Bread with 1 TABLE Green Vegetable Drink Minimun
SPOON OF BUTTER Any pepper soup of your such as Ugwu or 8 glasses of
ONLY choice Spinach with 2 water
tablespoons of
Butter or coconut
oil
Thursday Walk mlnlmun
DAY11 5,000 Sreps

PLANK60
SEC
1 cucumber 1 Glass of ACV
Chicken.Fish or Turkey Drink
cooked any way you want
2 Boiled eggs and 1 with 1 cup GREEN Drink Min/mun
sausage Veggies 8 glasses of
water
Friday Walk mlnlmun
DAY12 5,floo Steps
ZEROCARB PLANK65
SEC
1 Glass of ACV
Drink
$,(f1 , Hfl""I.
2 Tins of Sardine or Tuna Drink MlnTmun
fried in butter or coconut 8 glasses of
Chicken and Mayo water
oil Suya or Grilled Fish
KE 1 OGENIC LIFESTYLE
30 DAYS WEIGHTLOSS MEAL PLAN
Sunday I Rest Day
DAY21 Drink Minimun
ZEROCARB 8 glasses of
water

2 Bacon and 2 Sausage Any meat pepper soup

Fried Fish and
Or Mayo
1 Can of Sardine/Tuna
Mo.nday Walk min/mun
Day22 5.000 Steps
Green Veggie PLANK 150
Day SEC

1 Glass ofACV
Drink

Green veggies eg Ugwu Grean L.eafy Vegetable Drink Min/mun

and eggs fried in 2 such as Ugwu , Spinach Fish or Chicken 8 glasses of
with Shredded Chicken
water
tablespoons of Butter or fritters
an Keto Com liant Oil
Tuesday Walk mlnimun
DAY23 5,000 Steps
Green

/
PLANK180
Veggie SEC
Day ;.

,
1 Glass of ACV
Drink
Vegetable Salad -- f ' Drink Mlnimun
Any Keto Compliant Soup 8 glasses of
with Keto Compliant water
Swallow
Or
Just Soup and Meat or
Fish Chicken and Mayo
Salad
Wednesday Walk minimun
Day 24 5,000 Steps
Green Veggie PLANK180
Day SEC

1 Glass ofACV
Drink

Fried or Bolled Chicken or Cabbage Fried Rice Drink Mfnimun

8 glasses of
2 boiled Eggs and Goatmeat with Green with a piece if fish water
Cucum.ber with 1 Vegetable and 1 or Chicken
Tables oon of Ma o Tablespoon of Mayo
KETOGENIC LIFESTYLE
30 DAYS WEIGHTLOSS MEAL PLAN
Monday
DAY29 Walk minimun
ZEROCARB 5,000Steps

PLANK-270
SEC
Medium Size Fish with Hot
1 Glass of ACV
Bacon and Sausage Or 7 Sauce or Mayonnaise
Drink
can of Sardine or Tuna Gizzard or Snail
Goatmeat cooked Drink Min/mun
anyway you like 8 glasses of
water
Tuesday Walk minimun
DAY30 5,000Steps
ZERO CA.RB PLANK-300
SEC
1 Glass of ACV
Drink

Chicken cooked anyway Drink Mlnlmun

Assorted Meat or 8 glasses of
you like with hot sauce or
Bulletproof Coffee or Chicken water
Mayonnaise
Tea with a can of Peppersoup
Sardine or Tuna
NOTES

The Meal plan must be strictly adhere to as it has been done to ensure we don't exceed our Daily
Carbs and Calories Limit
7 You can Subtract but don't add to the Meals e.g. no eating eggs and Mayonnaise just because
you reel like.
7 Hope we all still have our Apple cider Vinegar as we are going all out this time and would be
taking ACV every rnorning during the challenge
7 If you don't llke a particular meal feel free to substitute with Another .But Zero Carb day meals
shouldn't be substituted with meats with Carbs
 Tue benefits
of beir9 Keto Adapted
1
l)llkflza
YOU ca:oth dletaY
2
and u.. __.. fat
anc1st.....-
or ener,aY re
. . ..
-- I
likely to
""'w.,..
mo ed
th&n
...
f....,cells-
stored In

3
Even blOOd glueos.
andlarp 4
emotmts of etn.er
n..-..gy You wlfl be able
resources avallabfe to-.:Jseln
(pounds of fatty acids a fasted state.
Vs gran,s of lf]ICGgan)
n,een no hlffllter
and no reactive

You wlU be able

to go l"9 periods
hypoglycemla!

:.
6
1 1,eeorne Leptln
wlthenll eating again! (A high
and stfll feet great. carb diet leads
reducing you,
__ ,_._ to the
to
depertdenCe on satiety hor..,._ Letttm,

readily .,,.uable causing to never
pt'OC-e5S ed foodS. of-=ng rteneeaf9elt,,g
eaten eno119h)
KETOGENIC LIFESTYLE
30 DAYS WEIGHTLOSS MEAL PLAN
Wednesday
Day17
Green Veggie
Day
/.,.)
.,,r<.w
:.-.
":.rj,3... flt;

Walk mlnimun
s.ooo Steps
PLANK 120
SEC

'1. 1 Glass of ACV

"- or Tuna or
Drink
t.I .can Sardine
II....
Any Keto compliant soup Any Meat with Drink Minimun
with Green Tea 8 glasses of
with Keto Veggie Swallow cucumber and 1 water
OR tablespoon of
Just Soup and Meat or Mayo
Fish
Thursday Walk m/nfmun
Day18 5,000 Steps
Zero Carb PLANK120
Day SEC
1 Glass ofACV
Drink

Drink Minimun
8 glasses of
warer

PLANK 150
SEC
1 Glass of ACV
Drink
Boiled or Fried Goat meat Drink Min/mun
with Hot Sauce or 12 8 glasses of
2 Frie_d eggs with 2 tablespoon of Mayo water
Fish Peppersoup
Sausage

Saturday
Day20 Walk mfnlmun
Zero Carb 5.000 Steps
Day PLANK 150
SEC
1 Glass of ACV
Egg or Chicken Moi moi Chicken or Fish Suya Drink
Dried or Fried Fish
Drink Min/mun
8 glasses of
water