Week 1

Week 1 — Keto low-carb challenge

Now that your fridge and pantry are well-stocked with lots of delicious ingredients, let’s cook and enjoy. We’ve prepared everything else you need, let’s do this!

Week 1 overview, recipes and shopping list

Choose a day:
 

Monday – day 1

Important today:

  • Eat breakfast, lunch and dinner, until satisfied.
  • Drink a cup of bouillon (see below).
Breakfast

Scrambled eggs. Eat until you feel satisfied. Feel free to switch to another breakfast option, including adding bacon or other low-carb foods.

Have coffee or tea if you like. Moderate amounts of full-fat milk or cream are OK.

Lunch

Leftovers from yesterday’s dinner – delicious keto Asian cabbage stir-fry. Feel free to add some more butter or mayonnaise to feel satisfied.

Should you want to cook an additional lunch, choose any keto low-carb meal (additional shopping required). Lunch out is not recommended today, but if necessary, please follow these guidelines.

Dinner

Enjoy our simple chicken with broccoli and butter for dinner. Cook enough so there are leftovers for lunch tomorrow (2 servings per person).

 

Absence of hunger

A low-carb high-fat diet reduces hunger, and there’s no need for snacking if you’re doing it right.

If you’re hungry between meals, add more fat – like butter, mayo or olive oil – to your next meal. And consider increasing the portion size. Make sure to eat until you’re satisfied at every meal.
 

Cup of bouillon

Drink bouillon

Have a cup of bouillon today. Dissolve half a bouillon cube (stock cube) in a cup of hot water and drink it (options).

Doing this daily during the first week will help you get enough water and salt. This can avoid early side effects, like headache, lethargy or irritability.

These side effects are common on days 2-4 when starting a strict low-carb diet, but with the bouillon (broth) they are usually minor. Learn more .

Tuesday – day 2

Important today:

  • Eat breakfast, lunch and dinner.
  • Drink a cup of bouillon.
Breakfast

Scrambled eggs. Feel free to switch to another breakfast option, like classic bacon and eggs. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended. If you have to, then follow these guidelines.

Dinner

Tonight’s dinner is a classic, and for a good reason. Tuna salad with boiled eggs.

Cook enough so there are leftovers for lunch tomorrow (2 servings per person).

About the food

Eat as much as you need to feel satisfied. No counting calories or weighing food required.

No snacking. If you’re hungry between meals you need more fat with meals. Don’t fear fat. Fat is your friend. Learn more

Bouillon

Today you may start feeling symptoms of the “low-carb flu”, sugar withdrawal symptoms. These may include a headache, fatigue, difficulties concentrating, irritability etc.

To feel your best, have a cup of bouillon (options). Take a painkiller if needed. Any problems usually pass within a few days.

Bonus inspiration

What if everything you knew about nutrition was wrong? That’s the question behind the low-carb movie Cereal Killers. You can watch the trailer below.

The full movie, and tons of other low-carb resources, are instantly available for members. Check out our free trial
 
Cereal Killers – full movie
 
45,607 views

Wednesday – day 3

Important today:

  • Drink a cup of bouillon (from stock cube).
  • Eat breakfast, lunch and dinner.
Breakfast

Scrambled eggs. Feel free to switch to another breakfast option like fried eggs. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (guide).

Dinner

A flavorful Buffalo chicken with paprika mayo served with butter-fried cabbage. Cook enough so there are leftovers for lunch tomorrow.

Side effects

Today you may experience some temporary side effects from getting started on low carb, i.e. sugar withdrawal. You might feel a bit tired etc.

Today and tomorrow may be the toughest days. When you make it through, it will get easier from now on. Remember the bouillon (stock cubes) – you can have a second cup today if you need it to feel fine.

Replenish motivation

It’s crucial to keep going the first week. After the first week, you’ll likely feel great. You’ll also see signs that your weight is dropping. Week one is the hardest.

For additional motivation to keep going during the first week, check out a success story of your choice today. This is what can happen to you if you keep going:

 

Thursday – day 4

Important today:

  • Drink a cup of bouillon (from stock cube).
  • Eat breakfast, lunch and dinner.
Breakfast

Scrambled eggs. Feel free to switch to another breakfast option. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (guide).

Dinner

A creamy and delicious Thai fish with curry and coconut. Cook enough so there are leftovers for lunch tomorrow.

 

Minimizing side effects

Yesterday and today may be the toughest days. However, it usually starts getting easier. Remember the bouillon (stock cube).

Are you experiencing other side effects than “only” feeling tired and generally not great? Here are other specific side effects that people occasionally experience during the first two weeks, and how to cure them:

 


 

Friday – day 5

Important today:

  • Eat breakfast, lunch and dinner.
  • Drink a cup of bouillon (stock cube).
Breakfast

Scrambled eggs. Feel free to switch to another breakfast option. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (optional guide).

Dinner

Enjoy our delicious and easy-to make keto pizza. Cook enough so there are leftovers for lunch tomorrow.

 

Minimizing side effects

Feeling better? Most people are past the worst side effects by now. Some people even feel more energetic than ever. If not, make sure you’re getting enough water and salt (stock cube).

Noticing any other side effects? Learn more

Bonus insight

For most people sugar cravings almost disappear on a strict low-carb diet. Are you still experiencing a lot of them? Then you may be one of many, who has an addiction to battle.

Check out the video below, and the video course continues here

163,827 views

 

Saturday – day 6

Important today:

  • Eat breakfast, lunch and dinner.
  • Drink a cup of bouillon (from stock cube).
Breakfast

During the weekend, the breakfast changes to delicious bacon and eggs. Feel free to switch to another breakfast option. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (optional guide).

Dinner

Enjoy our chicken fajita bowl. Cook enough so there are leftovers for lunch tomorrow (two servings per person).

 

Minimizing side effects

Today you should feel mostly great again – perhaps even full of energy. If not, read up about early side effects and how to manage them

Bonus inspiration

1,903 views

Do you want to learn to cook amazing keto food? Check out our two full seasons of Cooking Keto with Kristie . In season 2 each episode has a guest from the low-carb community participating in the cooking.

In the episode above, Kristie invites Dr. Èvelyne Bourdua-Roy to join her in the kitchen making some delicious “Swedish” meatballs.

Èvelyne is ready to get her hands dirty and while they prepare this maybe-not-so-Swedish-after-all dish, they also discuss a wide range of keto and low-carb related topics. For example how to turn your whole family to low carb, why dried parsley is more convenient than fresh and what ‘weird’ keto treats Kristie is keeping in her freezer. You will also learn more about Èvelyne’s daily work and patients, and there will also be quite a few carb myths debunked.

Watch the two entire seasons – 20 full episodes – with a free one-month membership trial.
 


 

Sunday – day 7

Important today:

  • Weigh in
  • Shop for the upcoming week
  • Eat breakfast, lunch and dinner

The weigh-in is optional, but perhaps you want to see what has happened this week? Check your weight and waist circumference again.

Most people lose a few pounds (1-2 kilos) or more in the first week of a strict low-carb diet. If not, check out the short Top 5 tips for weight loss video – especially tip #2 about regular weigh-ins.

Shop

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Time to go shopping for some great food!

The week 2 shopping list contains everything you need for the entire second week of the challenge.

Note: When using or printing the shopping list, make sure you select the appropriate number of people you’re shopping for. Also, for your convenience you can select US or metric measurements. Consider checking what you already have in your kitchen before you go shopping to avoid buying duplicates of spices etc.

 
Breakfast

Bacon and eggs. Feel free to switch to another breakfast option. Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner. Lunch out is not recommended (optional guide).

Dinner

Bacon-wrapped burgers. Cook enough so there are leftovers for lunch tomorrow.

 

Minimizing side effects

Today, you should feel great again – perhaps even full of energy. If not, have a cup of bouillon (from stock cube) and read up about early side effects and how to manage them.

Bonus insight

What’s the point of low carb – shouldn’t we all just eat everything in moderation?

That’s what people say. But unfortunately this philosophy usually results in failure, especially long term. What’s wrong with moderation? In the video below, six of the top low-carb doctors in the world give their quick and spontaneous answers to that common question.

For more on why most people still believe in “moderation” and calorie counting, check out this interview: “We’ve been pretty much lied to for 30-40 years”

Everything in moderation?

 
 
 

Continue to Monday week 2

 
 

Return to Week 1 overview

 

Q&A

Do you have questions about this challenge? Check the questions and answers page.

Optional question

Help us improve this guide. Answer this quick question in the comments below: What’s the one thing you would like to improve in this week’s guide?

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319 comments

  1. Vicky
    Hi I’m pure vegetarian. I’m doing 16-8 hrs fast. But I don’t have any choice to eat except vegetables. You also don’t allow to eat fruits and vegetables (which grown in below ground ) so we don’t have much choice. I’m also not eating eggs. Please suggest some option for pure vegetarian.
    Reply: #316
  2. Melissa
    Hello. I am excited to start this plan. I would like to see a bit for flexibility in the person count. My son who will be doing this with me, is only with me every other week, our switch day is Friday and he eats lunch at school. So I need to be able to make dinners for 1.5 people the weeks he is with me. I am doing my best to make this modification but having ti done for me would be so much easier.
  3. Jess
    Hi There,

    You are making two servings, and eating one for dinner and one for lunch the next day.

  4. Siobhan
    Hi,
    I have just signed up for the two week challenge. i'm looking forward to trying it, but I have noticed that there are a lot of eggs in the menu plan. i cant eat eggs - is there any other recipes i can substitute for?
    Reply: #306
  5. Iveth
    Thanks for sharing. God Bless you.
  6. Sogol
    Hi,if you can’t eat eggs go to ketoconnect.com in their recipies they have breakfast recipies,I think you can find something there.
  7. Robin
    I'm a 53 year old Type-2 Diabetic female and I've just finished week one. I've lost 5 lbs and 2 inches of my "muffin top" within my first week on this Keto plan. I realize that it's probably all water weight, but I feel less bloated and I sleep much better!
  8. Deborah
    Where can I find the Two Week Challenge list without all the pictures? What would be great is to have the meal for each day with all the nutrition information for each meal and the total for the day. That way if you have suggested a recipe I don't care for I can search you recipes for an equal nutrient count for something I prefer to eat/ I know I can go down the whole page and write down the menu for the week, but it would be so helpful to have a page / graph that can be printed. You might have one, I just can't find it.
  9. Abigail
    Can I sub the fish/recipe and things (some veggies) I don’t like with other Keto friendly foods/recipes?
    Reply: #310
  10. Peter Biörck Team Diet Doctor
    Hi Abigail!

    Yes, you can choose other keto recipes.

    Can I sub the fish/recipe and things (some veggies) I don’t like with other Keto friendly foods/recipes?

  11. Gaylene
    Hello, I just finished the two week challenge and am thrilled as I dropped seven pounds! I have tried for so long to lose weight and I almost gave up but thanks to this site I am getting on track. The recipes are delicious and I made my own book so I can keep it going. Thank you for the program
  12. Naiera
    HI, what if i don't have access to bone broth ? how can i replace that?
  13. Forever young
    Breakfast amounts to 1 carb.
    This is only 1 egg correct.
    I added 3 strawberries
    And 5 cherry tomatoes.
    According to my carb count this is 7.2 carbs just in my breakfast. If we can only eat below 20. How is this possible?
  14. Forever young
    Sorry forgot i did have 3 eggs with strawberries and tomatoes.
    This program is a great way to a healthier life.
    I need to kick the sugar habit.
    So looking forward to cleaner eating. Thank you for this program. Much appreciated...but is the carb count calculated correctly?
  15. Lisa
    After a 4 week 'stall', I decided to go back to basics and used the two-week low carb challenge - I'm down 4 pounds. :)

    THANK YOU for providing access to all the research and a simple meal plan (with leftovers factored in). I am eating 2x the calories but losing fat. I really do love this WOE.

  16. yasmine davey
    i also dont eat meat, but eggs and fish. will be nice to see other options too.
    Reply: #317
  17. Kristin Parker Team Diet Doctor

    i also dont eat meat, but eggs and fish. will be nice to see other options too.

    We have vegetarian recipes!
    https://www.dietdoctor.com/low-carb/recipes/vegetarian

  18. Jo
    Day two!!! yeah thank you for the menu,I ave been struggling lately constantly tweaking my daily meals,saw a huge three month stall and get stressed thinking what else more can I do?;( lost 40 over the 5 months but quickly went to a 35 lb loss, since May 2017 the scale has gone up down and up again,,now 32 lb loss was maintaining but question am freaked out ???
    UP A WHOLE TWO LBS I ate the meal plan as written with the exception today I repeated the breakfast for my dinner,as I had it cooked and enjoyed it so much.
    I hope the scale goes down,anyone else get crazy nervous and see a temporary gain? if I follow this plan,Ive been low carb for a long while now so it is not a change am fat adapted and in ketosis also,so whats happening? can you eat to much ? gain rather than lose? HELP,,,i weigh 206 lbs and still want to lose 50lbs am discouraged for sure, any advice please and thank you
    Reply: #321
  19. KK
    Do we subtract the fiber from our carbs, using Net carbs? Or just count "straight" carbs? Thanks, KK
    Reply: #320
  20. Kristin Parker Team Diet Doctor
    All of our guides and recipes were written keeping net carbs in mind.
  21. Kristin Parker Team Diet Doctor
    Jo,
    Weight loss fluctuates, that part is normal. If you are stalled or not seeing the progress that you would like, make sure your carb intake is low, that you are getting enough fat and that you are listening to your body's hunger cues.
  22. Jo
    #321 Thank you so much for responding,having come to your plan at a time that i needed it most to get back on track ,I have discovered several things quickly and in just a few short days.
    My spouse has lost roughly 40 lbs and does not restrict when hungry,I got caught up in the diet mentality,creeps back in,,,,years of paying for programs that tell us to restrict calories etc,,I started strong and was the cheering section to anyone who wanted advice,helping them,even sending them to your page! myself I had not taken the two week challenge,,,as I was doing really well,,,
    a three month stall and some gains I have learned this,,stop stressing about three meals,,one meal or omad is not for me i think of food get anxiety then if i had a second meal,I felt guilty..and no doubt my carb intake and macros were no longer in line,,the recipes correct that,,and no math THANK YOU!!!!!;)
    Three square meals from your meal plan and quickly all that is gone! I am full,I know I will succeed ! I measured this morning and have lost several inches,so thank you for your free advice and videos,and to everyone on here who has commented,I read the feeds,i am not alone,others have seen a small increase then after the week or two have done really well, Good Luck everyone!
  23. Dianna Kramer
    I have some similar feelings I was brought up in the day where starvation was the way you lost weight I have a hard time eating and I'm overweight so what does that tell you I need to eat three squares and I forget to drink water so the bullion is a blessing I've never eaten carbs so that's one thing I don't worry about but yet I'm obese dropping weight now in week 1 finally feeling good did feel very crappy for a while and now I'm thrilled first week is up tomorrow lost a few lbs feel energetic and motivated
  24. Ju
    Hi
    I have been in the diet for almost 10 days. I’m 51 and have not lost any weight and no ketosis. I have following the plan. Any suggestions. I have read all the tips and did the intermettant fasting. No eating after 8 PM and then lunch the next day. Wonder if my premenopause is not helping me. I feel depressed and a little weak. I want to keep going but need a little advice. I also bought a blood ketone meter to measure my ketone levels.
    Reply: #325
  25. Kristin Parker Team Diet Doctor
    Please give it some more time. Some people lose weight instantly, others find it may take a little longer, especially if there are underlying issues such as premenopause. It will happen though! If you aren't feeling well, make sure you are staying well hydrated and getting plenty of electrolytes. It's likely the keto flu.
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