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Week 3 Squeaky Clean Keto Meal Plan SCKC


This Week 3 Squeaky Clean Keto Meal Plan is a customizable keto menu plan for the third week of the IBIH Squeaky Clean Keto Challenge (SCKC) – a 30 day clean eating keto diet plan designed to achieve better health and faster weight loss!  This dairy free menu plan also works for Keto Whole 30!

 

 

Ok so I’ll be posting at least a month’s worth, (possibly more) of these squeaky clean keto meal plans, and I just want to say up front that you don’t have to do them in order (or do them at all) to be successful. These are just suggestions and options of what foods you can make up a week of squeaky clean keto eating with.

Repeat the same one all 4 weeks, or rotate them out – however you do it, as long as you are following the challenge guidelines (which you can find here) then you should have excellent results on squeaky clean keto!

This Week 3 Squeaky Clean Keto Meal Plan provides a selection of squeaky clean keto friendly recipes (you don’t have to use them) that you can prep in advance and then eat when you want to (see sample below.). You can also choose any options from the Week 1 Squeaky Clean Keto Meal Plan or Week 2 Squeaky Clean Keto Meal Plan.

There are a variety of snack and drink options to choose from (or not,) and you can add those in as your personal calorie needs allow – providing you stay under the 20g net carbs per day that is recommended for to remain in ketosis.  

Each recipe or item is followed by the approximate nutrition info, so that you can mix and match while still staying within your carb and calorie budget for each day.  You can print out and handwrite your personal squeaky clean keto menu planner, or download it into a format (see the list of options at the bottom) that you can type into and track electronically.  Whatever is easier for you personally.

For easy reference, here is the infographic with the basic rules of the IBIH Squeaky Clean Keto Challenge – if you need more details go directly to the post to read all of the details about the plan.

 

 

Side note:  If you have my book Keto for Life, I’ve provided a list of over 40 recipes from the book (and what page they are on) that are SCKC compliant – you can refer to that list found here for more recipes to use if doing your own meal planning.

 

Week 3 Squeaky Clean Keto Meal Plan – Breakfast

Use any combination of the following based on preference and calorie / carb requirements.  You can also skip breakfast if you prefer to Intermittent Fast.

 

1 Sunflower Seed Butter & Cocoa Smoothie (317 calories, 24g fat, 3g net carbs, 11g protein)

or

1 Strawberry Vanilla Smoothie (149 calories, 11g fat, 6g net carbs, 6g protein)

or

Keto Sausage Frittata (RECIPE MAKES 8 SERVINGS)

Serving size = 1/8th frittata (220 calories, 17g fat, 2g net carbs, 15g protein)

or

Bacon & Onion Egg Cups (RECIPE MAKES 6 SERVINGS) Serving size = 2  (204 calories, 14g fat, 2g carbs, 16g protein)

or

Crispy Corned Beef & Radish Hash (RECIPE MAKES 4 SERVINGS) Serving size = 1/2 cup (252 calories, 16g fat, 2g net carbs, 23g protein) 2 large eggs  (155 calories, 11g fat, 1g net carbs, 13g protein,) cooked in 1 tsp butter  (36 calories, 4g fat, 0g net carbs, 0g protein)

 

Week 3 Squeaky Clean Keto Meal Plan – Lunch / Dinner

The following recipes provide enough servings for 1 person to have lunch and dinner for the entire 7 days, with 10 total servings left over to freeze or share.  Alternate them throughout the week in any combination you choose.  This looser approach to meal planning is more flexible for families, and for couples doing the Week 3 Squeaky Clean Keto Meal Plan together but with different calorie needs.

 

Peruvian Chicken with Green Sauce (RECIPE MAKES 6 SERVINGS) (You can make this with 6 thighs instead of a whole chicken if desired)

Serving size varies depending on what part of the chicken you eat, see nutrition info below:

1 thigh – 358 calories, 22g fat, 0g carbs, 36g protein 1 drum – 233 calories, 12g fat, 0g carbs, 29g protein 1 breast – 193 calories, 12g fat, 0 carbs, 31g protein

2 Tbsp green sauce: 133 calories, 16g fat,

2 Tbsp onions: 9 calories, 0g fat, 1g net carbs, 0g protein

 

Cuban Pot Roast (RECIPE MAKES 10 SERVINGS)

Serving size = 1 cup (271, 19g fat, 2g net carbs, 20g protein)

Note: Can be served with cauliflower rice below, or in lettuce cups with cilantro and guacamole. 

 

Coconut Lime Cauliflower Rice (RECIPE MAKES 4 SERVINGS)

Serving size = 1/2 cup, to be served as a side to the Cuban Pot Roast (107 calories, 9g fat, 2g net carbs, 1g protein)

 

Greek Avgolemeno Soup (RECIPE MAKES 8 SERVINGS)

Serving size = 1.5 cups (289 calories, 15g fat, 4g net carbs, 30g protein)

 

Week 3 Squeaky Clean Keto Meal Plan – Snacks

Choose up to 2 snacks per day from this list as your calorie and carb budget allows.

A note on snacking: I recommend that you wean off of the snacks over the course of the month for best results.  Snacking is usually just entertainment eating – which costs you extra carbs and calories, which can impede your weight loss.  2 – 3 meals per day should be more than enough to keep you fueled and satisfied throughout the day while in ketosis, unless you are working out heavy.

 

1/2 hass avocado with salt  (114 calories, 11g fat, 1g net carbs, 1g protein)

2 tablespoons sugar free sunflower seed butter  (210 calories, 18g fat, 2g net carbs, 7g protein) served with 4 stalks of celery, cleaned and trimmed  (10 calories, 0g fat, 1g net carbs, 1g protein)

1 large hard boiled egg   (78 calories, 5g fat, .5g net carbs, 6g protein) served with 1 teaspoon mayonnaise   (33 calories, 4g fat, 0g net carbs, 0g protein)

8 ounces chicken broth   (10 calories, 1g fat, 1g net carbs, 1g protein)

1/4 cup Cauliflower Hummus   (141 calories, 14g fat, 3.5g net carbs, 2g protein) served with 4 stalks of celery, cleaned and trimmed (10 calories, 0g fat, 1g net carbs, 1g protein)

 

Week 3 Squeaky Clean Keto Meal Plan – Drinks

Choose your drinks from the following options as your carb and calorie budget allows.

 

Bulletproof Coffee  (101 calories, 12g fat, 0g net carbs, 0g protein) 6 ounces coffee 1 tablespoon unsalted butter or coconut oil

Coconut Milk Coffee  (47 calories, 5g fat, 1g net carbs, 1g protein) 6 ounces coffee 2 tablespoons canned coconut milk 1/8 tsp unsweetened flavored extract (I like maple)

Ginger Lemon Detox Drink (10 ounces = 6 calories, 0g fat, 1g carbs, 0g protein)

Green tea, herbal tea, black tea (unlimited, unsweetened only)

Water (100 ounces per day – more if required)

Unsweetened seltzers or sparkling water (unlimited)

Chicken Broth (8 ounces = 10 calories, 1g fat, 1g net carbs, 1g protein)

 

Week 3 Squeaky Clean Keto Meal Plan – SAMPLE

Whether you fill it in to plan your week out in advance, or fill it in as you go through the week depending on what you actually eat every day, this is an example of how your day might look using the meal options listed above.

 

 

IBIH Squeaky Clean Meal Planner / Tracker Document Download List

 

Click desired format below to download

IBIH SCKC Meal Planner PDF Format

IBIH SCKC Meal Planner Word Document

IBIH SCKC Meal Planner Pages Document

 

Be sure to share your Week 3 results in the comments or over on our Squeaky Clean Keto Challenge Facebook Group!

 

 

Written by Healthy Cat

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