This Week 1 Squeaky Clean Keto Meal Plan is a FREE customizable keto menu plan for the first week of the IBIH Squeaky Clean Keto Challenge (SCKC) – a 30 day clean eating keto diet plan designed to achieve better health and faster weight loss!
Welcome to Week 1 of the IBIH Squeaky Clean Keto Challenge! You can start this 30 day clean eating keto program whenever it’s most convenient for you!
PLEASE READ: You do not have to use this Week 1 Squeaky Clean Keto Meal Plan for the SCKC – it’s strictly optional to help you with planning if you’re stuck on figuring out what to eat. You can do the SCKC any way you choose, as long as you are following the squeaky clean keto challenge guidelines (see chart below) then you are good to go!
Another available SCKC resource (in addition to the free plans here on the website) is my new book Squeaky Clean Keto which contains 4 weeks of meal plans and shopping lists using exclusive recipes found only in the book!
To recap, here is the infographic with the basic rules of the IBIH Squeaky Clean Keto Challenge – if you need more details go directly to the post to read all of the details about the plan.
In the past, when I’ve provided specific keto meal plans, it has led to a flood of messages and emails asking about substitutions, adding more calories for men or very active women, adjusting for your personal macros, how to plan for multiple people doing the plans, and how to customize them if you hate avocados, eggs, puppies, are vegetarian, or are allergic to light and air.
Since I can’t possibly anticipate all of your personal wants/needs with a perfect keto meal plan tailored to you as an individual, I’m going with a more flexible approach to the Squeaky Clean Keto Challenge meal plans so that you can do you.
You can print out and handwrite your personal squeaky clean keto menu plan, or download it into a format (see the list of options below) that you can type into and track electronically.
This Week 1 Squeaky Clean Keto Meal Plan provides a selection of squeaky clean keto friendly recipes (you don’t have to use them) that you can prep in advance and then eat when you want to. There are a variety of snack and drink options to choose from (or not,) and you can add those in as your personal calorie needs allow – providing you stay under the 20g net carbs per day that is recommended for everyone to remain in ketosis.
Each recipe or item is followed by the approximate nutrition info, so that you can mix and match while still staying within your carb and calorie budget for each day. You can print out and handwrite your personal squeaky clean keto menu plan, or download it into a format (see the list of options at the bottom) that you can type into and track electronically. Whatever is easier for you personally.
Hopefully this approach to keto meal planning will not only allow you to get a custom Week 1 Squeaky Clean Keto Meal Plan that works best for you, it will also help you learn how to plan your meals moving forward after the Squeaky Clean Keto Challenge is complete, and you’ll be prepared to transition back to regular keto armed with the tools to succeed.
Week 1 Squeaky Clean Keto Meal Plan – SAMPLE
Whether you fill it in to plan your week out in advance, or fill it in as you go through the week depending on what you actually eat every day, this is an example of how your week might look using the meal options listed below.
IBIH Squeaky Clean Meal Planner / Tracker Document Download List
Click desired format below to download:
IBIH SCKC SAMPLE Meal Plan PDF Format
IBIH SCKC BLANK Meal Planner PDF Format
IBIH SCKC BLANK Meal Planner Word Document
IBIH SCKC BLANK Meal Planner Pages Document
Week 1 Squeaky Clean Keto Meal Plan – Breakfast
Any combination of the following based on preference and calorie / carb requirements. You can also skip breakfast if you prefer to Intermittent Fast.
2 large eggs (155 calories, 11g fat, 1g net carbs, 13g protein,)
cooked in 1 teaspoon butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 strips bacon (92 calories, 7g fat, 1g net carbs, 6g protein)
1/2 hass avocado with salt (114 calories, 11g fat, 1g net carbs, 1g protein) (optional, not required)
or
Crispy Corned Beef & Radish Hash (RECIPE MAKES 4 SERVINGS)
Serving size = 1/2 cup (252 calories, 16g fat, 2g net carbs, 23g protein)
2 large eggs (155 calories, 11g fat, 1g net carbs, 13g protein,)
cooked in 1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
Week 1 Squeaky Clean Keto Meal Plan – Lunch / Dinner
The following recipes provide enough servings for 1 person to have lunch and dinner for the entire 7 days, with 2 servings left over to freeze or share. Alternate them throughout the week in any combination you choose.
Baked Chicken with Cauliflower Rice (RECIPE MAKES 6 SERVINGS)
Serving size = 1 pc. chicken & 1 cup cauliflower rice (345 calories, 19g fat, 5g net carbs, 34g protein)
Sheet Pan Burgers – Omit the cheese and the sweetener in sauce (RECIPE MAKES 4 SERVINGS)
Serving size = 1 burger with 2 slices bacon, onion & jalapeño, 4 teaspoons sauce, 2 cups lettuce (515 calories, 41g fat, 4g net carbs, 37g protein)
Southern Fried Chicken – (RECIPE MAKES 6 SERVINGS)
Serving size = 2 drums or 1 thigh (405 calories, 32g fat, 1g net carbs, 34g protein)
Garlic & Chive Cauliflower Mash (RECIPE MAKES 4 SERVINGS)
Serving size = 1/2 cup, to be served with Southern Fried Chicken (178 calories, 18g fat, 3g net carbs, 2g protein)
Easy Tuna Salad (RECIPE MAKES 2 SERVINGS)
Serving size = 1/2 cup (248 calories, 19g fat, 2g net carbs, 20g protein)
Week 1 Squeaky Clean Keto Meal Plan – Snacks
Choose up to 2 snacks per day from this list as your calorie and carb budget allows:
1/2 hass avocado with salt (114 calories, 11g fat, 1g net carbs, 1g protein)
2 tablespoons sugar free sunflower seed butter (210 calories, 18g fat, 2g net carbs, 7g protein)
served with 4 stalks of celery, cleaned and trimmed (10 calories, 0g fat, 1g net carbs, 1g protein)
1 large hard boiled egg (78 calories, 5g fat, .5g net carbs, 6g protein)
served with 1 teaspoon mayonnaise (33 calories, 4g fat, 0g net carbs, 0g protein)
8 ounces chicken broth (10 calories, 1g fat, 1g net carbs, 1g protein)
1/4 cup Cauliflower Hummus (141 calories, 14g fat, 3.5g net carbs, 2g protein)
served with 4 stalks of celery, cleaned and trimmed (10 calories, 0g fat, 1g net carbs, 1g protein)
Week 1 Squeaky Clean Keto Meal Plan – Drinks
Choose your drinks from the following options as your carb and calorie budget allows.
Bulletproof Coffee (101 calories, 12g fat, 0g net carbs, 0g protein)
6 ounces coffee
1 tablespoon unsalted butter or coconut oil
Coconut Milk Coffee (47 calories, 5g fat, 1g net carbs, 1g protein)
6 ounces coffee
2 tablespoons canned coconut milk
1/8 tsp unsweetened flavored extract (I like maple)
Green tea, herbal tea, black tea (unlimited, unsweetened only)
Water (100 ounces per day – more if required)
Unsweetened seltzers or sparkling water (unlimited)
Chicken Broth (8 ounces = 10 calories, 1g fat, 1g net carbs, 1g protein)
Jennifer T says
Thank you so much for this! I’m getting ready to start my keto way of eating again, after 2 years. I ran across your website while searching for clean eating keto meal plans. I’m thinking of trying your challenge to get me started, but I’m curious, why no nuts?
Emily says
Just curious about no dairy?
Lauran says
Dairy = inflammation and sugars
Camille says
Thank you so much for the SCKC personal weekly meal planner/tracker pdf. Since this is my first time as a beginner doing the low-carb diet thingy, I will show my Mom this template of yours.
Laketa says
Hi I really want to do this however I’m pescatarian (no meat ) is there a sample week to give me an idea how to follow the plan, get the fats , protein and stay under carb count.
Mellissa Sevigny says
This is the week one meal plan, if you scroll down you’ll see the different options – but you can also eat whatever works for you while following the plan guidelines – it would be pretty easy to do with fish and seafood.
ELISABETH GREER says
Eggs seem to be a big part of this plan and I cannot eat eggs (unless of course they are an ingredient in cakes or cookies). What other options are there to replace the eggs in the meal plans?
Clayton Fournival says
My mom uses artificial egg substitute. Its called JUST egg..
Mandy says
Is there a shopping list available?
Charity Johnson says
Do you recommend IF while doing this challenge?
Ricky says
What’s the best way to support? Buying a cookbook? I’m doing the plan and wanted to show you some love. I appreciate it!
Mellissa Sevigny says
That’s really kind of you! If you’re doing the plan I definitely recommend my Squeaky Clean Keto book for even more recipes and tips, but please don’t feel obligated!
Carole says
I love the book so much I bought Mellissa’s first book. Very tasty meals
Mellissa Sevigny says
Thanks so much Carole, I appreciate the support!
Shasta says
Thank a there a shopping list provided for week 1?
Mellissa Sevigny says
Not for this plan, no.
Glenda Randall says
I started the 4 week challenge yesterday with daughter. I noticed that blueberries and strawberries are on the shopping list, but see no mention in the meal plans. Is it ok to eat some in moderation?
Mellissa Sevigny says
There is no shopping list for this week 1 plan so I’m not sure where you are getting your information.
MOONYEAN C LEFEVRE says
Hi Melissa,
I’ve read over all the recipes to gear up to start week 1. I was all excited about this since having a dairy allergy traditional keto doesn’t work for me, so was looking forward to kick starting my journey back on Keto. QUESTION: SCKC is supposed to be dairy & sugar if I’m recalling correctly but the sheet pan burgers call for Pepper Jack cheese, Erythritol in the sauce. For the SCKC should we just omit those items when making the recipes. Please clarify.
Thank you for all you do, I need to look online for your dairy free keto book and get back with the program. I took a year off due to a broken wrist (3 surgeries, 10 months a therapy) and relaying on others to cook for me and gained back 30 pounds…NO MORE EXCUSES TIME TO KICK IT INTO GEAR!!!!
Sincerely,
Moonyean
Mellissa Sevigny says
Yes, as stated in the meal plan, simply omit the cheese and the sweetener in the sauce for the sheet pan burgers. My new book is coming out on May 19th and all of the recipes are dairy free so it should be right up your alley! Happy you are on the mend, hope you have great success on the SCKC – keep us posted on your progress!
Renee says
I have tried quite a few of these recipes. I’ve even bought the Keto For Life book. I understand Keto and the adaptation of the SCKC – that being said, most of the recipes are higher in protein than fat grams. Keto is high fat, moderate protein and very low carb. I’m thinking if I take a shot or two of extra virgin olive oil once or twice a day, I will kick up my fat grams to overcome the protein – keeping in ketosis. I hope someone else will chime in on this. I track my meals and my percentages come up short on the fat most every day in My Fitness Pal log. I hope Mellissa will reply or comment.
andrea phillips says
This is what she said about the squeaky program
“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.”
So its getting you into being “clean” of dairy, sugars, and the other listed items…..perfect to start keto off right, and not so focused on the number ratios yet. It even helps people who are kinda going through a plateau…
B says
Keto can be high fat but from what I have read, fat is not a goal but a number of grams to stay under because you only use it to help you feel full until the next meal. Also, your body will burn off the fat you eat first, then the fat on your body. The more fat you eat, the less of your fat stores on your body gets burned. These recipes are perfect for losing weight on Keto.
Tracie Clifford says
I wonder about the mayonaise (Hellmans or Dukes) in the egg and tuna salad recipes. It uses soybean oil and that should be off limit, correct?
Colleen says
HIGHLY recommend that you make your own mayo. It is super easy.
In a container add 1 tsp dijon
1 tsp lemon juice
dash of salt
1 cup avo oil
1 egg
Blend with an immersion (stick) blender for about 30-60 seconds.
Best and easiest mayo ever!
Rosy says
Can we use olive oil instead to make the mayo?
Marianne says
No. Too strong. You can however, use light olive oil, or a 50/50 blend of olive oil and avocado oil.
McDonna says
When olive oil is blended at high speeds, it causes it to become very bitter. If you want to do it the old fashioned way and slooooowly drizzle the olive oil into the other ingredients that you’re whisking by hand, it increases your chance of success.
To me, it’s not worth it.
Avocado oil is delicious and does not become bitter using an immersion blender. I’ve made it many times that way
Troy Dodson says
I really like these recipes/meal plans! Concerned about having too much protein as I’ve heard excess protein raises blood sugar and kicks you out of keto. What should I do? Test to make sure I’m making ketones and if so, don’t worry about it? Or should I modify to raise fat/lower protein? Thanks in advance!
Claire Robert says
Keto for Life is one of the best cookbooks I’ve ever owned! Also, thank you for posting this Squeaky Clean Keto challenge. I haven’t been able to lose a pound since my initial water weight flush so I am looking forward to seeing if this helps. I think my kicker is artificial sweeteners, so I’m interested to see whether eliminating them will get me back on track.
Thanks! I’m one of those people who needs rather strict rules to follow or I derail and it gets chaotic! Hahaha
Adrienne D. Olson says
I found your book before I stumbled upon your website. Your book is wonderful. Full of great information. The pictures are beautiful and the instructions well are written. It has given me a better idea of how to be successful with Keto and be successful. Thank you!
Mellissa Sevigny says
Thanks so much Adrienne, so glad you’re enjoying Keto for Life!!!
heman79 says
hi- i am wondering what your thoughts on for Califa coconut milk/almond milk creamer?
Mellissa Sevigny says
It’s great for regular keto but not if you are trying to follow the SCKC guidelines.
Tara Cullen says
Thanks for the week 1 df me to meal plan! I am excited to start and am looking forward to a week 2 or more. Fingers crossed!
Debbie says
Wondering if this is okay on SCKC? Thanks for your website…whoops can’t figure out how to post a picture but it is Walden’s Farm French Vanilla coffee creamer…no dairy, no sugar, not carbs.
Elle says
Nope.
Yvonne says
I appreciate your info and recipes! I’m questioning that mayonnaise is listed – most are made with soybean oil and I wouldn’t consider that clean. Also, bacon should be incurred, nitrate free.
Carole Harrison says
Hi Melissa I hope you can help is there a meal plan for one have tried halfing some but just get lost please advise so I can start properly
Thank caro6
AlyssaM says
I am new to Keto (like so new that I’ve been researching ALL day today and beginning tomorrow!) and I feel so lucky that I found this blog and YOU. I’ve already put your book on hold at my local bookstore and armed with all of the Amazon purchases (all your recommendations) and recipes you provided, my husband and I will be hitting the ground running. I’ve gained 40 lbs in the last year after dealing with a brutal cross country move and having to start an entirely new life. I’m looking forward to feeling (and looking!) like my old self again soon and wanted to thank you for be8ng such an incredible resource. Happy 2019! Let’s do this!
Amanda says
This soup was very filling and delicious! It made my planning for one week very easy, I lost 3 pounds using the “soup cleanse” diet last week.
Colleen Peters says
I am going to try this challenge. I noticed that all the tracking sheets, tip sheets, planning and goal sheets, etc. are not printable – they can only be saved to Pinterest. I don’t have and don’t want a pinterest account. Will these sheets be made available for download/print in the future?
Mellissa Sevigny says
Depending on how your device works you can left click, push through, or control click to get the menu that allows you to download it to whatever device you are on to print from there. I will eventually create a pdf but that’s it for now.
Peekiesmom says
You could try taking a screenshot and printing that
Helen C says
Can’t wait to give this a try to get back ‘on trrack’ after the holidays! Thanks for giving me a start.
Angie says
We started the Challenge today! Breakfast was the Radish and Corned Beef Hash and 2 eggs, Loved It!! And I don’t even like radishes. It was simple to make and super tasty. And for dinner… I’ve got the Peruvian Chicken marinating now. I’m already customizing. Looking forward to what the future brings. Thanks for doing the work for us.
Shelley Jackson says
Just want to thank you for all of your hard work that helps so many of us. Every one of your recipes that I’ve tried has been delicious. I am looking forward to this challenge! I also purchased your book!
Bill Sager says
Mellissa, after browsing so many other Keto blogs, I have to say your humour, knowledge and fully approachable attitude keep bringing me back to yours. Plus the quality of your recipes… I use many as my mainstays every week.
Toward the end of 2018, I plateaued after losing 70lbs on Keto. My wife, unfortunately, never saw any significant weight loss. We always thought both effects were due to some unforeseen allergy or intolerance, but never knew how go clean on Keto with any chance of staying the course. Now that I found your challenge (and your help), I’m sure my wife and I are all set for success in 2019!
Thanks for everything you do!
Thanks
Bill
Shauna M. Winchester says
I cannot express to you how much I love you for posting this weekly plan and for organizing this challenge in the first place.. This makes my life a whooole lot easier. My 76 year old dad and I are doing this together and we might be a tad competitive. I must WIN!
Michele says
Thank you! Wondering if shirataki noodles are allowed and if so,some recipes for future week’s meal plans.
Pam Flynn says
I’d love to see some Keto Mexican recipes for the Insta Pot.
Nicole B says
Thanks for the meal plan! I understand the flexible approach, however one thing I personally admire about your previous plans was that everything was already put together. It’s easier to add to, omit, or substitute as needed than to mix and match. I also find that I’m more likely to stick to a plan that way as well because I don’t have to think as much. Once again, thank you for all the info and resources you provide. My 2019 goal is to be more consistent with Keto, and this site will be very helpful in me doing so.
Mellissa Sevigny says
Thanks for the feedback Nicole! I definitely understand the appeal of a plan that has everything laid out.
Michelle D says
Just picked up your book today while doing after xmas shopping. I am very much looking forward to January 1!
Mellissa Sevigny says
Thanks for the support Michelle, hope you love the book!
Jennéah Figueroa says
I appreciate you!! Thank you so very much!
Mellissa Sevigny says
You’re welcome, I appreciate you too!
Sandi Peters says
Thank you so much, Mellissa, for all your hard work. You’ve made this plan so clear and simple there is no excuse for me to fail. January is going to be an awesome month :)
Mellissa Sevigny says
We’ve got this Sandi! ??
Janet says
Thank you Melissa for sharing your humor wisdom & inspiration. So grateful for you! ? your friend, janet
Mellissa Sevigny says
You’re so welcome Janet! Thanks for the kind words and appreciation! ?