Get started keto challenge 2018: Week 1

This is the first week of our 2-week Get Started Challenge 2018 but you can use it anytime you want.1 It's a ketogenic meal plan that will keep you below 20 grams of carbs per day. We recommend taking this years challenge, it's free and it will provide you with knowledge, tips and everything you need for the start of a healthy, ketogenic lifestyle (sign up). Week 1 daily tips
OverviewRecipesShopping list
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  • Dairy

    • Cheddar cheese, 1½ oz. 45 g
    • Mexican cheese, 2½ oz. 75 g
    • Shredded cheese, 11 oz. 325 g
    • Sour cream (optional), 4 oz. 125 ml
  • Eggs

    • Egg, 22 22
  • Fats and oils

    • Butter, 15 oz. 400 g
    • Olive oil, 4 fl. oz. 8 tbsp
    • Sesame oil, ¼ fl. oz. ½ tbsp
  • Fresh herbs

    • Fresh cilantro,
    • Fresh parsley (optional),
  • If necessary

    • Water, 1 tbsp 1 tbsp
  • Pantry

    • Chili paste,
    • Coconut cream, 7 oz. 200 g
    • Dijon mustard,
    • Dill pickle, 1½ oz. 45 g
    • Hot sauce, 23 fl. oz. 115 tbsp
    • Mayonnaise, 13 oz. 400 g
    • Red curry paste, 23 oz. 16 g
    • Tomato sauce, 123 oz. 3 tbsp
    • Tuna in olive oil, 5 oz. 150 g
    • Wasabi paste,
    • White wine vinegar, ½ tbsp ½ tbsp
    • Olives (optional),
  • Produce

    • Avocados, 1 1
    • Broccoli, ½ lb 225 g
    • Cauliflower, ½ lb 225 g
    • Celery stalk, 4 oz. 120 g
    • Cherry tomatoes, 6½ oz. 200 g
    • Fresh ginger,
    • Garlic clove, 1 1
    • Green bell pepper, ½ ½
    • Green cabbage, 1½ lbs 700 g
    • Leafy greens, 2 oz. 60 g
    • Leeks, ¾ oz. 25 g
    • Lemon, ½ ½
    • Lettuce, 18 18
    • Red onion, ½ ½
    • Romaine lettuce, 11 oz. 325 g
    • Scallion, 23 oz. 20 g
    • Tomato, 1 1
    • Yellow onion, ½ ½
  • Protein

    • Bacon, 6 oz. 175 g
    • Boneless chicken thighs, 1½ lbs 700 g
    • Chicken thighs, 1 lb 400 g
    • Ground beef, 113 lbs 600 g
    • Pepperoni, 1½ oz. 45 g
    • Salmon, ¾ lb 350 g
  • Spices and seasonings

    • Chili flakes,
    • Dried oregano,
    • Garlic powder,
    • Ground black pepper,
    • Onion powder,
    • Paprika powder,
    • Pepper,
    • Salt,
    • Sea salt,
    • Tex-mex seasoning,
  1. Note that if you do this week outside of the challenge and right after any other meal plan, you'll want to click "Skip" on the first Sunday dinner and the first Monday lunch. Otherwise you'll buy food for two dinners, including leftovers!