21 Day Kick-start Keto Meal Plan – Part 3

Published by joseph on

Day 11

  • Meal 1: West African Chicken Stew (see here)
  • Meal 2: Veal cooked in ghee with Parmesan cheese and bell peppers (optional)
  • Snack: Pork rinds with sour cream (optional)

Day 12

  • Meal 1: Chicken drumsticks with Spaghetti Squash Alfredo (see here)
  • Meal 2: Shrimp cooked in macadamia nut oil with Jimmy Moore’s Homemade Keto Béarnaise Sauce (see here) and asparagus cooked in beef tallow (optional)
  • Snack: Heavy cream with unsweetened cocoa powder and a few drops of your favorite liquid sweetener (optional)

Day 13

  • Meal 1: 2 Nathan’s hot dogs cooked in butter and topped with melted Provolone cheese, and Pan-Fried Avocado (see here)
  • Meal 2: Turkey (dark meat) and kale salad with blue cheese crumbles and avocado oil (optional)
  • Snack: String cheese with cream cheese (optional)

Day 14

  • Meal 1: Rotisserie chicken (dark meat) with Easy Cheesy Cauliflower Gratin (see here)
  • Meal 2: Skinny Keto Pizza (see here) (optional)
  • Snack: Strawberries and homemade whipped cream (optional)

After two weeks, you may already be experiencing benefits for your weight and health, particularly with your blood sugar and ketones.

Let’s put ketosis to the test in the third week and see how well it will keep your hunger completely satisfied on just one meal a day. I haven’t provided any snacks for this week, but I don’t think you’re going to need them. As we stated in chapter 11, a good sign of what we’re calling your “keto fitness level” is the ability to go eighteen to twenty-four hours between meals rather easily. At this point your body has likely shifted to burning fat and ketones efficiently, and you’re ready to see how you do. Of course, if at any time you get hungry during the week, you know what you’re supposed to do—eat!

To be satisfied on just one meal each day, you’ll need to be careful to get enough food in that meal to sustain you. This isn’t the time to skimp on portion size. Each meal may seem like a lot of food to eat at one time, but it provides the same number of calories that would typically be broken up into three meals and snacks.

That’s not to say that you should try to gorge yourself or force food down your throat that you cannot eat. Just consume enough food to satisfy your hunger, adhere to your carbohydrate tolerance and protein threshold, and fill up on dietary fat so you can go up to twenty-four hours between meals. Remember, if you like a certain meal and feel comfortable eating it again and again during the week, then go for it!


Keep in mind that a ketogenic diet isn’t necessarily healthy unless high-quality food and dietary fats are a meaningful part of the equation. Hospital-prescribed ketogenic prepackaged “food-like substances” include partially hydrogenated fats and oils, high fructose corn syrup, and highly processed, denatured protein powders. “Ketogenic” can mean all kinds of things. I am very careful to focus on foods that most closely mimic what we ate as ancient hunter-gatherers.

– Nora Gedgaudas

Just one meal a day is actually my usual pattern of eating, and I enjoy the freedom that comes with not having to worry about what I’m putting in my mouth. Remember, you won’t be eating this way very long—just one more week on the kick-start meal plan—so give it your best shot. If you get hungry four to twelve hours after eating, then you didn’t eat enough food and/or enough fat. Bump it up in the next meal by adding more butter or your favorite fat and see how you do.

Being satisfied on just one meal a day isn’t impossible, and I think you might be surprised at how well you can endure the periods of intermittent fasting this week. And don’t lose sight of why you are doing this: those periods of fasting will help you produce more therapeutic ketones.


Nutritional ketosis is a natural consequence of following a ketogenic diet of whole foods consisting of meat, poultry, fish, and eggs, along with non-starchy vegetables; low-sugar fruits, including olives, avocados, and berries; nuts and seeds; and added natural fats, including tallow, lard, butter, cream, aged cheese, and coconut and olive oils.

– Dr. Keith Runyan

Day 15

  • Meal 1: Jimmy Moore’s Keto Eggs (see here) and Macadamia Avocado Freezer Fudge (see here)

Day 16

  • Meal 1: Beef hamburger patty cooked in coconut oil, cheese, bacon, Jimmy Moore’s Homemade Really Real Keto Mayo (see here), and Almond Butter Keto Bombs (see here)

Day 17

  • Meal 1: Jimmy Moore’s Bacon-Wrapped Salmon (see here) topped with Jimmy Moore’s Homemade Keto Béarnaise Sauce (see here), and Luscious Lemon Bars (see here)

Day 18

  • Meal 1: 6-ounce sirloin steak cooked in butter and cucumber slices with Keto Skordalia (see here)

Day 19

  • Meal 1: Pepperoni slices and mozzarella cheese cooked with butter and Gary the Primal Guy’s Keto Chocolate (see here)

Day 20

  • Meal 1: A whole rotisserie chicken and Keto Vanilla Ice Cream (see here) with Jimmy Moore’s Keto Chocolate Shell Topping (see here)

Day 21

  • Meal 1: Keto Pot Roast (see here) and Bacon Brussels Sprouts (see here)

Eating keto may seem daunting at first, but it’s really not as hard as you think, and once you commit fully to becoming ketogenic to improve your health (and, for some people, to shed some pounds) it becomes even easier. Find the pattern of eating that works best for you and enjoy your pursuit of nutritional ketosis.

I’m excited to hear about your keto journey, so let me know how you are doing by e-mailing me at livinlowcarbman@charter.net. I’m always thrilled to hear how a low-carb, moderate-protein, high-fat, ketogenic lifestyle is working for others. Once you’re there, the sky truly is the limit.

Categories: Diet