GSKC 2019

Week one

Now that your fridge and pantry are well-stocked with lots of delicious keto ingredients, let’s get cooking! We’ve prepared everything else you need. Check out your weekly overview with recipes and shopping list here


 

Monday – day 1

  • Eat: Enjoy the tasty menu below. Eat until satisfied. 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.
  • Stay hydrated: When changing to a ketogenic diet from a diet with a lot of carbs your body will get rid of a lot of water — especially in the first days. So make sure to drink a lot of water. If you’re getting a headache, you probably need to drink more but it’s also important to follow the advice below.
  • Make sure you get enough salt: We recommend drinking a cup of bouillon or adding more salt to your food every day during the first week. This will help you eliminate the risk of early side effects, like headache, lethargy or irritability. Learn more.

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

Breakfast

Scrambled eggs. If you feel adventurous, feel free to switch to another breakfast option, add bacon or other low-carb foods.

You can also have coffee or tea. Small amounts of full-fat milk or cream are OK.



Lunch

Leftovers from yesterday’s dinner — our delicious Keto cauliflower chicken Alfredo.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Get a taste of India! Tonight’s dinner is a classic, and for a good reason. Keto salmon Tandoori with cucumber sauce, a truly simple and fantastic keto meal.

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

Bonus inspiration


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Tuesday – day 2

  • Eat: Enjoy today’s simple but delicious menu below.
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food.
  • Fat is your friend: If you’re hungry between meals you need to eat more fat with your meals. Don’t fear fat. Learn more.

Breakfast

Scrambled eggs. If you get tired of it, you can always switch to another breakfast option, like classic bacon and eggs.

Coffee or tea is fine.


Lunch

It’s time to heat up the leftovers from yesterday’s delicious dinner.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

A real classic, a truly satisfying treat! A flavorful Keto Cobb salad with ranch dressing.

Prepare enough so there are leftovers for lunch tomorrow (plan on 2 servings per person).

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 available for members. Check out our free trial
 
Cereal Killers – full movie
 
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Wednesday – day 3

  • Eat: There’s plenty of flavor in today’s colorful menu below.
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food.
  • Side effects: Today you may experience some temporary side effects of getting started on low carb, i.e. sugar withdrawal. You might feel a bit tired etc.

    Today and tomorrow may be the toughest days. Once you make it through, it will only get easier. Today you can even have a second cup of bouillon if you feel the need.

Breakfast

Scrambled eggs. If you’re in the mood for something else, feel free to switch to another breakfast option like fried eggs.

Coffee or tea is fine.


Lunch

Lucky you, it’s finally time to enjoy the leftovers from yesterday’s dinner.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

This evening we make a brief visit to the Mediterranean. Enjoy this flavorful dinner trip with our Italian keto meatballs with mozzarella cheese.

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

Replenish motivation

Keep in mind that the first week is the hardest. Once you’re done with the first week, you will most likely feel good… probably even great! You will feel energized and you will wave goodbye to those first pounds too. Now it’s crucial to keep going!

For additional motivation and inspiration, check out a success story of your choice today.

Thursday – day 4

  • Eat: Here’s another day packed with tasty meals below.
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food.

Breakfast

Scrambled eggs. You can switch to another breakfast option if you’re in the mood for something different.

Coffee or tea is fine.


Lunch

The leftovers from yesterday’s dinner, the delicious Italian keto meatballs with mozzarella cheese, are waiting for you. And they might even taste better than yesterday.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Tonight’s menu offers a rather tasty Keto tuna salad with poached eggs. If you think that poaching eggs sounds too complicated, you can just replace them with boiled eggs.

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

Minimizing side effects

Yesterday and today may be the toughest days. However, it usually starts getting easier.

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

 

Friday – day 5

  • Eat: With the weekend around the corner, the menu is only getting better!
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food.
  • Feeling better? Most people are past the worst side effects by now. Some even feel more energetic than ever. If not, make sure you’re getting enough water and salt. Noticing any other side effects? Learn more.

Breakfast

Scrambled eggs. Feel free to switch to another breakfast option if you’re in the mood for something else.

Coffee or tea is fine.


Lunch

Lunch will be super quick today with the leftovers from yesterday’s dinner. An elegant, filling and classic keto salad.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Enjoy our delicious and easy-to-make Keto cheeseburger. Heavy on the flavor and satisfaction, but light on effort!

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

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 watch the full video course here

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Saturday – day 6

  • Eat: Finally weekend and there is so much to enjoy in today’s menu below.
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food.
  • Feeling energetic?: 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.

Breakfast

No scrambled eggs today! During the weekend, the breakfast changes to the classic and delicious bacon and eggs. Feel free to switch to another breakfast option if you’re in the mood for something else.

Coffee or tea is fine.


Lunch

Leftovers from yesterday’s dinner, it’s time for another round of the yummy keto cheeseburger!

Lunch out is still not recommended, but if necessary, follow these guidelines.


Dinner

Saturday pizzas are a thing, so it’s finally time for our popular Keto pizza. It’s everything you want — pepperoni, cheese and tomato-sauce deliciousness.

Prepare enough so there are leftovers for lunch tomorrow (plan on 2 servings per person).

Bonus inspiration

 
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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 low-carb expert 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

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

    Most people lose a few pounds (1-2 kilos) and sometimes even more in the first week of a strict low-carb diet. Of course this has a lot to do with how much weight you have to lose among other things. If you only have a few extra pounds you’ll probably lose weight in a slower pace.

    Check out our short Top 5 tips for weight loss video — especially tip #2.
  • Eat: Enjoy the tasty Sunday menu below.

Shop

Time to go shopping for some great food again!

The shopping list for week two contains everything you need for the second and last 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, you can select US or metric measurements. Consider checking what you already have in your kitchen before going shopping to avoid buying duplicates of spices etc.

Shopping list week 2

Breakfast

Bacon and eggs. One of the all-time best keto breakfasts ever! However, you can switch to another breakfast option.

Coffee or tea is fine.


Lunch

That’s right, it’s pizza time again! Leftovers from yesterday’s dinner.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Asian cabbage stir-fry. Easy to make and amazingly tasty. The best way to end the first week of the challenge.

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

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