This Squeaky Clean Keto Challenge (or SCKC) is a 30 day keto program that eliminates common allergens and inflammation triggers that can hinder your weight loss on the keto diet. Designed for better health and faster weight loss, this clean eating approach to keto can be customized to fit your personal goals and schedule!
THE NEXT OFFICIAL ROUND BEGINS TUESDAY, SEPTEMBER 5TH, but you can start anytime that’s convenient for you!
Aaaaah January – the wonderful time of year when you shake off that sugar coma and start to panic about the 10 or more pounds you gained in what feels like just days. So you solemnly swear that you’re going to straighten up and fly right, trading in those chocolate stained yoga pants for your favorite skinny jeans ASAP. The struggle is real, and we are here for you!
In the past I’ve turned to the popular Paleo-inspired Whole 30 program when I want to clean up my diet and detox off of sweeteners, dairy and alcohol, three known inflammation triggers for me (and many others.) While I always feel great on Paleo diet plans, I don’t usually lose much weight on them. Then the problem for me is transitioning back to keto for weight loss and giving up the fruits, sweet potatoes and other carbs that are “legal” on the Whole 30. It’s painful and frustrating because the fundamentals of both ways of eating, while healthy, are often at odds.
So I developed a plan that I call the Squeaky Clean Keto Challenge – using principles that I’ve been testing on my IBIH 5 Day Keto Soup Diet to incredible results across the board. Squeaky Clean Keto simply marries the elimination diet standards of plans like the Whole 30 with a very clean approach to the ketogenic diet. It’s definitely more restrictive than a typical keto diet, but the fantastic results are worth it – and you can do anything for just 30 days!
Table of Contents
- This Squeaky Clean Keto Challenge (or SCKC) is a 30 day keto program that eliminates common allergens and inflammation triggers that can hinder your weight loss on the keto diet. Designed for better health and faster weight loss, this clean eating approach to keto can be customized to fit your personal goals and schedule!
- What is the Squeaky Clean Keto Challenge?
- IBIH Squeaky Clean Keto Challenge at a Glance (Infographic)
- Who should do the Squeaky Clean Keto Challenge?
- How to make the Squeaky Clean Keto Challenge work for you.
- Squeaky Clean Keto Challenge Resources
- Squeaky Clean Keto Meal Planning Guidelines
- Squeaky Clean Keto Goal Sheet (Printable)
- Squeaky Clean Keto Journal Sheets (Printable)
- Downloadable Printables
- List of IBIH Squeaky Clean Keto Compliant Recipes
You can keep scrolling for all of the free resources to do the plan, but I highly recommend my new 2023 Squeaky Clean Challenge e-book! Brand new recipes and meal plans for 2023 – it contains everything you need to do be successful on the SCK plan and eat very, very well for just $9.99!
What is the Squeaky Clean Keto Challenge?
The Squeaky Clean Keto Challenge is a 30 day whole foods clean eating keto plan that is designed for faster weight loss and better overall health. The focus is less on perfect macros (percentages of fat, carbs and protein eaten in a day,) and more on the quality of food that you’re nourishing yourself with.
The basic principles of the Squeaky Clean Keto Challenge are pretty simple – keep to the following guidelines and you’re good to go.
1. Keep your net carbs at or below 20 grams per day. (total carbs – fiber carbs = net carbs)
2. Weigh in at the beginning and end of the 30 days, measure weekly (see resources list below for guidelines and printable chart)
3. No animal derived dairy products – cows, sheep, goat, water buffalo, unicorns – NADA. (Butter is the one exception.)
4. No alcohol (flavored extracts like vanilla are the one exception)
5. No nuts, nut milks, or nut flours (almonds, walnuts, cashews, macadamia, hazelnuts, pecans, etc. Coconut is the one exception.)
6. No legumes (peanuts or other starchy beans – green beans are the one exception)
7. No gluten or grains (wheat, spelt, bran, oat, quinoa, etc. Those low carb tortillas have to go.)
8. No added sugar or sweeteners (sugar, honey, maple syrup, agave, stevia, monk fruit, sucralose, aspartame, xylitol, saccharin, erythritol, etc.)
9. Not strictly required, but bonus points for also avoiding MSG, Carageenan and food dyes, especially Red 40.
IBIH Squeaky Clean Keto Challenge at a Glance (Infographic)
Who should do the Squeaky Clean Keto Challenge?
Anyone can do the Squeaky Clean Keto Challenge.
That being said, it’s designed for people who are interested in faster weight loss on the keto diet, as well as those who have tried keto (and other diets) in the past and haven’t gotten the results they were hoping for. (In my book Keto for Life, I discuss more on this topic of “finding your fins.”) Because SCKC removes common allergens and inflammation triggers that can hinder weight loss in some people, it can potentially help “slow losers” ? jumpstart and lose weight faster than usual.
Squeaky Clean Keto is also great for people who are struggling with skin problems, joint pain, digestion issues, and other autoimmune symptoms that can be exacerbated by the consumption of dairy, gluten, sweeteners, alcohol and/or nuts. The SCKC is an elimination diet, so if your symptoms are greatly reduced while doing the plan, you can then add things back one at a time and identify which of them (if any) are specific triggers for you so you can avoid those moving forward.
Finally, the Squeaky Clean Keto Challenge is perfect for people who like/need structure and rules to help keep them on track and accountable on a detox or weight loss plan. It doesn’t mean that you rebels can’t do the plan, it just may feel unnecessarily restrictive to you.
Typically those personality types are the ones who email me looking for permission to “tweak” the plan to their own preferences. You’ll be happy to know that you don’t need to ask me – if this approach doesn’t feel right to you just, find another plan or customize the SCKC to meet your own personal goals as necessary.
How to make the Squeaky Clean Keto Challenge work for you.
While this SCKC plan works best when adhered to strictly, we realize that you also can’t take a month off from living and that there may be situations out of your control (eating at a restaurant, etc.) that introduce small amounts of non plan foods into your month. For that reason, we’re not saying that if you “contaminate” yourself with something off plan unintentionally, or make a choice to have a special occasion meal during the 30 days, that you have failed or that you must start over to reap the benefits.
Do the best you can – it’s still likely going to be better than what you’ve been doing.
Regarding sugar – if your mayo, hot sauce, or bacon shows sugar in the ingredients but is 1 or less carbs per serving then don’t worry about it. Artificial sweeteners are out. Natural sugars found in berries or vegetables are ok as long as your quantities are within your carb budget for the day. Don’t go hog wild, but we don’t want to make this harder than it has to be either.
That being said, if you don’t commit to at least trying to do this plan as written, once you start allowing yourself to bend the rules it’s a slippery slope to just pitching it altogether. If this SCKC plan just seems too restrictive for you out of the gate, go with my standard weekly keto meal plans – you’ll still lose weight and see some benefits of the ketogenic state, and you can always work up to Squeaky Clean Keto over time if you choose.
Meanwhile you can check out my IBIH Keto Soup Diet or IBIH Keto Egg Fast Plan as alternatives – both are free 5 day meal plans that yield great results and don’t require a lengthy time commitment.
Squeaky Clean Keto Challenge Resources
Get 4 weeks of meal plans and lots of great tips and tricks for making your SCKC even more successful in my new book Squeaky Clean Keto!
4 Weeks of FREE Squeaky Clean Keto Meal Plans
Squeaky Clean Keto Challenge Facebook Community
In addition to a weekly live chat, you can get support, ask questions, share successes, and generally hang out with an awesome group of people on Facebook who are also doing the SCKC! Request membership to the exclusive FB community by clicking here,and we’ll get you approved ASAP!
SQUEAKY CLEAN KETO PERSONAL WEEKLY MEAL PLANNER
Squeaky Clean Keto Meal Planning Guidelines
Your net carbs should stay below 20g per day, but your calorie needs may vary depending on size, gender, and activity levels. For weight loss purposes the average woman can aim for around 1400 calories per day, and for men it’s about 1800 calories. Again this may vary depending on the individual.
For easier meal prep, choose 2 breakfast options to alternate throughout the week, or try fasting until noon and eliminate breakfast altogether.
Depending on how many you are cooking for, making just three to four SCKC friendly recipes on the weekend can yield enough lunches and dinners to get you through the entire week. Try making at least one soup per week, since they are a fantastic option that is filling and can be easily reheated. If you’re only cooking for yourself, you can freeze some for later weeks.
When in doubt, keep it simple! See a list of IBIH recipes that are SCKC compliant below!
Squeaky Clean Keto Goal Sheet (Printable)
Squeaky Clean Keto Journal Sheets (Printable)
SQUEAKY CLEAN KETO TRACKING SHEET FOR WEIGHT (AND INCHES) LOST
Downloadable Printables
List of IBIH Squeaky Clean Keto Compliant Recipes
SCKC BREAKFAST RECIPES
Sunflower Butter & Cocoa Smoothie
Crispy Corned Beef & Radish Hash
Bacon & Zucchini Eggs in a Nest (omit cheese)
Corned Beef & Cauliflower Hash
SCKC MAIN DISH RECIPES
Peruvian Roasted Chicken with Green Sauce
Carne Asada with Chimichurri Sauce
Shrimp & Chorizo Spaghetti Squash Bowls
Zoodles with Sardines, Tomatoes & Capers
Thai Chicken with Basil & Cauliflower Rice (omit sweetener)
Pan Seared Steak with Shitake Butter
Baked Chicken & Cauliflower Rice
Easy Roasted Chicken & Tomatoes
Crab Cakes with Roasted Red Pepper Sauce
Rosemary & Mustard Crusted Ham
SCKC SOUP RECIPES
Keto Soup Diet Chicken & Vegetable Soup
SCKC SIDE DISH RECIPES
Shrimp & Cauliflower Rice Salad
Lemon and Mint Cauliflower Couscous
Garlic & Chive Cauliflower Mash
Coconut & Lime Cauliflower Rice
Zucchini & Sweet Potato Latkes
Anne says
SUCCESS!!! I just completed the challenge and lost a respectable 10 lbs, but the most motivating thing was that I lost 3 inches in my waist and 2.5 inches in my hips! PLUS the recipes were so delicious! Thanks Melissa for laying out the plan so it was easy to follow and for such a wide selection of flavorful recipes!
Erin says
I’m not new to keto, but new to SCK, and looking forward to it. Figure I’ll start on April 1st. Have about 50lbs to shed. Looking forward to seeing results!
Mellissa Sevigny says
Keep us posted Erin!
Donna E says
I started Squeaky Clean Keto on November 8, 2021. As of today, January 26, 2022 I have lost 48 pounds. I can reach the clothes at the bottom of my huge washing machine, thanks to tummy gone!
I am able to work out fairly intensely for a 59 year old grandma. I am much happier.
Mellissa Sevigny says
Thanks for sharing your amazing results Donna – that is truly fantastic! This made my day to read! 💕
Barbara R. says
Is there a water amount we should be shooting for daily?
Anne Kwiatkowski says
Good moring, Mellissa,
I love your recipes and have been trying the soup diet to kickstart my weight loss. Unfortunately I am diabetic and it’s making my blood sugar too low so I’ve stopped the soup diet and am going to move to a keto diet. Can you suggest some carbs that are healthy but won’t make my blood sugar too high? I am not asking for medical advice, just somethings that I can snack on that won’t put me out of ketosis. I understand if you can’t for liability reasons. Thank you.
jamie says
How do I find the printable sheets to record my receipts, measurements, etc.
Thank you
Tinas_low_carb_log says
I’m in but I already know that I’m good with cheese so I’m gonna include that in for me but in smaller amounts to lower my caloric intake but still allow myself the flavors I love…. I will keep it to 2oz or less per day and this first week I am doing an egg fast starting off 1/3/22 at 207.7kg/457.9lbs from 211.8kg/466.9lbs on 12/5/21 which tbh I genuinely thought I had gained again like I did in November but I was extremely grateful to find I had lost 9lbs despite my slip ups so I know I can do this for this month and make even more progress 💗💗💗
Suzanne J Miron says
Yes! I’m ready! I enjoyed too many carbs and sugar all through December :( and put on 10 pounds-ugh. Ready to get back to healthy keto and this challenge for January! Thank you, Mellissa! Have week one planned and will grocery shop today-intend to go back to intermittent fasting in week 2 with skipping breakfast, and then skipping breakfast and lunch in week 3 and moving forward.
Brenda says
I love the cook book I had it ,but my daughter-in-law wanted to use it ! Well that was a year ago I need a new one
Jontavia Sanders says
I am currently doing the 30 day challenge and I wanted to know what can I do about being hungry? is there anything extra I can do some I want be so hungrry?
Vanessa Black says
Do I start out with the 5 day soup diet plan or is that just an extra option?
Cassandra says
SCKC has changed my life, literally. Melissa put her heart and love into all the recipes, every bite was satisfying and enjoyable. EVERY BITE. I have released 25lbs in the first quarter of ’21 and I am looking to release another 25lbs to reach my goal. I know for sure that it is achievable. I am motivated by being on the Facebook group where everyone shares their experiences and progress. It is the best yet and now a lifestyle for me. My deepest Gratitude to you Mellissa.
Shay says
My 12 year old son is starting this with us. Is there something I can substitute for the BPC in the mornings for him? I tried a BP tea but we didn’t like that at all.
Mellissa Sevigny says
If he doesn’t drink tea or coffee then no need to force it on him, the menus are a suggestion so you can modify them as needed.
Lauren says
I’ve just begun this and I love the food, but I feel like I am starving. This is just day 1 for me, but my stomach has been growling all day. I’ve been drinking water and even added some suggested snacks, but am famished. Will this stop?
Mellissa Sevigny says
It gets better! Your body is hungry for carbs and acting out but it will pass after the first few days. You shouldn’t be starving, eat more until you are satisfied, just make sure whatever extras you are eating have little to no carbs so you can stay under your 20g net per day and stay in ketosis.
Kathy Jo Horan says
Hi. I’m waiting for my Squeaky Clean book to arrive! While I’m waiting, I was wondering if you would explain to me why you added no nuts in any form to your version of Whole 30? Thanks!
Mellissa Sevigny says
The book goes into detail on the why’s, so if you’ve already ordered it then you’ll have all the answers you need soon. For the purpose of those reading these comments I’ll just say that nuts are not well tolerated by most people (whether they realize it or not) and they are easy to overeat which can slow or stall weight loss.
Bonnie Alexander says
I cant find any meal plans for the 30 day challenge, only recipes
Hanna Onifer says
I’m confused about this challenge. No one is starting on the same day.
Mellissa Sevigny says
This run started September 28th but it’s set up so anybody can start anytime they want to indefinitely.
Kelly says
I started the challenge yesterday! I’m trying to find information on how zero calorie sweeteners interfere with the challenge. I love CokeZero and I was hoping to have one a day.
Mellissa Sevigny says
No diet sodas. If you decide to do it you’re defeating the purpose of the challenge, but there will likely still be some benefits. 🤷🏼♀️
Kelly says
Will do. I have had 3 great days except for that. I’ll cut it out going forward. I’m excited! I gained 60lbs in 2 years and now I’m done and ready to get it off. Made your baked chicken and cauliflower rice; my 11-year old daughter and I loved it; nice and simple (also learning how to cook). Enjoying the SCK cookbook!
Meo says
HEEEELLLLOOOOOO,
I’m new here. I would like to know your thoughts on eating the same menu throughout the challenge. Will it stall my progress? I don’t need much variety.
Mellissa Sevigny says
No problem – you can definitely repeat recipes and keep it simple!
Sharon Russell says
So, here it is Feb 1st, 2020 and I’m sure this challenge is over. But my question is can I still do it and get access to the closed Facebook group for support or should I just move on? Thanks for any input.
Mellissa Sevigny says
Yes it’s ongoing! You can start anytime and there is always support in the group!
Jodi says
Hi Mellissa, love your recipes! My go-to blog.
Does anyone have any thoughts about chia and flax seeds when going “clean”? I’ve poked around my friend Google a bit, and seems like they’re not inflammatory or ‘stalling’ type foods…
Mellissa Sevigny says
As seeds, both are legal, but flax is a phytoestrogen so be careful with consuming too much!
Janine K Johnson says
Thanks for clarifying!
Jeri says
Why are sweet potatoes on the SCKC plan. Potatoes of any kind are not Keto friendly. Just curious. Thank you. I love your book so book so
much!
Mellissa Sevigny says
Where did you find sweet potatoes?
Janine K Johnson says
Zucchini & Sweet Potato Latkes – there is a link to this recipe in the various SCKC recipes that is provided on the page with info about the challenge. I checked the recipe and it does indeed call for a cup of sweet potato.
Mellissa Sevigny says
Ah I understand now! There is nothing wrong with consuming sweet potato in those low quantities, as long as you are counting those carbs and not exceeding the daily total of 20g net carbs it’s totally fine.
Melissa says
I am just wondering if I can do this if I haven’t done Keto before? Is this more of a plateau beaker?
DJ says
I am going to do the SCKC for the month of August 2019. Just a question :
No matter how many times I read the above article I can not find the download for the free printables.
And copying them over to a processor does not work either.
2 Days for me to get my “stuff” together …
Thanks for all you do Melissa; we have enjoyed MANY of your receipes over the last 3 years.
Mellissa Sevigny says
The new social shares plugin seems to have disabled the ability to download and use the graphics. I’ve created a new page with links to dropbox to get the files. You can find it here!
DJ says
Thank you! Okay I have them printed; site still says “meal plans” available soon. I do NOT facebook; so hopefully you continue releasing them through your wonderful site.
T. Gee says
Thanks for this! I started 6 days ago on a whim as I’m a slow loser and have done crappy on the egg & soup fasts, as I couldn’t stop w/ my stevia drops. Well, I’ve had no dairy, alcohol, sweeteners or nuts for 6 days and I’m down 9 pounds. Jeezus. I’ve never done that in a month!! Needless to say I’m thrilled. My one year year keto-versary is approaching July 1st, so it will help w/ my numbers considerably!!
Thanks again.
Tee. B says
Hello Melissa,
I am on my last day of the 5day soup fast and I am impressed with the results so far. I have quite a few food allergies and I don’t eat meat, however I have used seitan in the past. Is it a reasonable substitute for recipes calling for sausage and other meats? Also is salmon ok to use instead of tuna? I will continue to use your site as a guide and recommend it to others on their keto journey. Thank you
Melissa says
Thank you for going through all your existing recipes and finding the ones that are squeaky clean! My husband and I have been doing dairy-free keto for a while and I will definitely be bookmarking this as an amazing resource!
Afiqah ahmad says
Is flaxseed acceptable?
Jacquelyn says
Can we have flavored sparkling water?
I am 3 days into this…. I am missing my sweetner! I love drinking things with flavor.
Thanks!
T. Gee says
Me, too, Jacquelyn! Day 6 for me, and I have been using some coconut or caramel extracts in my black coffee. Takes the edge off the black coffee for sure. Give it a shot :)
How have your results been? Have you stuck to the plan?
just curious :)
Amanda Jacob says
This is soooo timely for me!
Kyleen says
What about hemp milk on the SCKC?
Carrie says
I never thought I’d be able to go dairy free for a month!!! Your recipes made it very easy!!!
Chanda says
So I went ahead and created a new account for Facebook so I could join the group. I changed my name though, and have a snow leopard for a profile picture (I don’t like putting pictures of myself on the net) for privacy reasons. I hope you are still accepting new people!
Mellissa Sevigny says
Yes the challenge will be ongoing and the group is there for support!
Chanda says
I’m a little late to the party, I just started the SCKC yesterday on February 1st. I don’t have a FB account, or I would have joined there. Just curious if there will be an update here with how it went?
Bora says
i just came across your site and what an amazing resource! still haven’t lost the “baby weight” from when my son was born a year ago. i’ve been considering trying keto andwas totally overwhelmed by how to get started but you’re blog has totally motivated me! thank you so muchfor sharing!
Stacey says
Getting started a little late – but can’t wait to give it my all! Looking forward to feeling great and getting back on track – Thank you!!
ca says
Thank you! Thank you! Thank you! I really need this.
Opera Wagner-Ross says
I’m ready for the challenge. Thanks for the printables, recipes, and plan guides. My mind is focused and ready!
Michelle L. says
Just found this on IG and thank you so much for doing this!
Carolina says
I want in on this! I can’t seem to find an official sign-in page/form so I’m hoping this works.
Mellissa Sevigny says
You don’t really sign up anywhere, it’s just a personal goal. We do have a Facebook support group though where participating members are doing the challenge and supporting each other. Feel free to join up here!
Maria says
how much weight did you lose with Keto Mellissa ?
Gaby says
How do I get the full 30 day meal plans? I see only week 1 is available
Rose Paugh says
I’m in for the challenge!
I am having trouble downloading the charts. I only have a Kindle HD (which is connected to a HP printer). I click on the images and nothing happens. Anyone have any suggestions?
Thanx.
Gayle Shirey says
Try saving the picture to your Kindle then printing from the saved document.
Pam Flynn says
Here’s the link to a recipe I’d like to try that I found on your site. https://www.ibreatheimhungry.com/keto-espresso-chocolate-cheesecake-bars-low-carb/
Donna says
Can the SCKC be adapted to OMAD (one meal a day)?
Andrea boykin says
My January is going to be Squeaky Clean! I’m preparing for it over the next few days..
Katja says
I can’t wait to do this! Just what I need!
Cheryl Ann Belobraydic says
I love the keto eggs. Anything related to eggs.
Terri Timmons says
I’m starting the New Year with a new way of living, squeaky clean!!
Mary DePrang says
Wow! Thank you!
Jane Simpson says
Thank you for doing this. You put so much work into this site and it is such a help.
Ja'Net says
I love challenges. They keep me motivated. I’m ready!
Debbie says
I’m starting Jan 1. I can’t wait to start!!
Liesl says
What excellent, well-researched infographics! As well as an unusually wide variety of unique recipes that look delicious. I have been on the keto diet 3 months for chronic migraine and this looks like my cup of tea. Well done!!
Brittany Roy says
This challenge is just what I’ve been looking for! I love, love, love your 5 Day Keto Soup Diet, but have been wondering how to eat more “clean” lately. I can’t wait for your meal plans!
julie says
I’m in!
Erin says
January is going to be my most strict month I’ve ever done… I’m kinda nervous but ready for it!
Karen says
Always great recipes!