This Week 1 Squeaky Clean Keto Meal Plan is a 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! Most of us are starting officially on January 4th, but 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.
Update: For this 2021 challenge I have filled in the entire Week 1 sample plan for you to use if you don’t want to figure meals out on your own. You can still download the blank one to customize if that is your preference.
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)
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!
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…
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!!!