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Keto In and Out Membership

Month 1: Let’s Go Keto
Day 1
Meal 1: Creamy Coconut Collagen “Latte” (No coffee)
Day 1: Meal 2 - Brussels Sprouts and Bacon Salad with Chicken
Day 1- Meal 3: Small Ribeye Steak and Eggs
Day 2
Meal 1: Fat Coffee without Dairy
Day 2: Meal 2: Mini Tuna Pickle Sandwiches
Day 2: Meal 3 - Grilled Malibu Chicken with Buttery Cauliflower Mash
Day 3
Meal 1: Fat Coconut Collagen Coffee
Day 3: Meal 2 - New York Steak with Bacon Broccoli
Day 3: Meal 3 - Keto Chicken Curry
Day 4
Day 4: Meal 1 - Cheesy Ham Egg Scramble
Day 4: Meal 2 - Sauteed Spinach and Mushrooms with Kielbasa
Day 4: Meal 3 - Chicken Caesar Salad
Day 5
Meal 1: Coffee + 2 tbsp whipping cream
Day 5: Meal 2 - Ham Fried “Rice”
Day 5: Meal 3: Big Ribeye Steak and Eggs
Day 6
Meal 1: Fat Coffee with Dairy
Day 6: Meal 2: Steak Salad
Day 6: Meal 3 - Miracle Spaghetti
Day 7
Day 7: Meal 1- Meat Lovers Omelet
Day 7: Meal 2 - Classic American Burger
Day 7: Meal 3 - Grilled Salmon and Buttery Asparagus
Day 8
Meal 1: Fat Collagen Coffee with dairy
Day 8: Meal 2 - Keto Chicken Salad Wraps
Day 8: Meal 3 - California Cobb Burger
Day 9
Meal 1: Creamy Coconut Collagen “Latte”
Day 9: Meal 2 - Bacon Chicken Ranch Wraps with Parmesan Crisps
Day 9: Meal 3: Grilled Ribeye and Asparagus with Melted Butter and Herbs
Day 10
Day 10: Meal 1- Simple Bacon Eggs and Avocado
Day 10: Meal 2 - Pesto Chicken Salad
Day 10: Meal 3 - Grilled Cajun Chicken with Simple Salad
Month 1: Let’s Go Keto (Continued)
Day 11
Meal 1: Fat Collagen Coffee
Day 11: Meal 2 - Avocado Egg Salad Wraps
Day 11: Meal 3 - Keto Nachos
Day 11: Dessert - Keto Mug Cake
Day 12
Day 12: Meal 1 - Deluxe Breakfast Sandwich
Day 12: Meal 2 - Crockpot Hawaiian Pork with Cabbage and Avocado
Day 12: Meal 3 - Top Sirloin Steak and Eggs
Day 13
Meal 1: Butter Coffee
Day 13: Meal 2 - Chicken with Italian Kale Salad
Day 13: Meal 3 - Grilled Ribeye with Butter and Herbs with Roasted Radishes
Day 14
Day 14: Meal 1 - Deluxe Breakfast Sandwich
Day 14: Meal 2 - BLT Turkey and Avocado Wraps
Day 14: Meal 3 - New York Steak with Bacon Broccoli
Day 15
Meal 1: Fat Coffee no Dairy
Day 15: Meal 2 - Burrito Bowl
Day 15: Meal 3 - Chicken Parmesan
Day 16
Meal 1: Fat Coffee no Dairy
Day 16: Meal 2 - Polish Sausage and Cole Slaw
Day 16: Meal 3 - Grilled Chicken Chipotle Wrap with Raspberries
Day 17
Meal 1: Fat Coffee with Dairy
Day 17: Meal 2 - Taco Salad
Day 17: Meal 3 - Bunless Bacon Avocado Burger with Pork Rinds
Day 18
Meal 1: Fat Coffee (no dairy) *put roast in crockpot*
Day 18: Meal 2 - Cobb Salad
Day 18: Meal 3 - Crockpot Roast with Avocado
Day 19
Meal 1: Fat Coconut Collagen Coffee
Day 19: Meal 2 - Tuna Stuffed Avocado
Day 19: Meal 3: Keto Chili with Sour Cream and Avocado
Day 20
Meal 1: Fat Coffee with dairy
Day 20: Meal 2 - Bacon and Avocado Deviled Eggs
Day 20: Meal 3 - Ham Fried “Rice”
Month 1: Let’s Go Keto (Continued)
Day 21
Meal 1: Fat Coffee with dairy
Day 21: Meal 2 - Bacon Chicken Ranch Salad
Day 21: Meal 3 - Keto Teriyaki Chicken with Avocado
Day 22
Day 22: Meal 1 - Scrambled Eggs and Bacon with Cloud Bread “Toast"
Day 22: Meal 2 - Pizza Burger
Day 22: Meal 3 - Zoodles with Meatballs
Day 23
Meal 1: Creamy Coconut Collagen Cold Brew
Day 23: Meal 2: Mexican Cheesy Bacon and Egg Scramble
Day 23: Meal 3: Baked Bacon-Wrapped Chicken with Pork Rinds and Guacamole
Day 24
Meal 1: Fat Coconut Collagen Coffee
Day 24: Meal 2 - Sausage with Fried Cabbage
Day 24: Meal 3 - Chimichurri Ribeye with Grilled Eggplant (With F Bomb Nut Butter for Men)
Day 25
Meal 1: Fat Coconut Collagen Coffee (No Dairy)
Day 25: Meal 2 - Simple Bacon Eggs and Avocado
Day 25: Meal 3 - Cauliflower Nachos
Day 26
Meal 1: Fat Coconut Collagen Coffee or Tea (No Dairy)
Day 26: Meal 2 - Keto Variety Plate
Day 26: Meal 3 - Beef Rump Roast with Parmesan Spinach and Mushrooms
Day 26: Dessert - Keto Mug Cake (with 1 tbsp Almond Butter for Men)
Day 27
Day 27: Meal 1 - Cream Cheese Pancakes and Eggs
Day 27: Meal 2 - Keto Chili with Sour Cream and Avocado
Day 27: Meal 3 - Chicken Pesto Zoodles
Day 28
Meal 1: Fat Coffee (no dairy)
Day 28: Meal 2 - Simple Chicken Salad
Day 28: Meal 3 - Crockpot Hawaiian Pork with Cabbage and Avocado
Keto Meal Plan Men
Keto Meal Plan Women
Keto Bodyweight Training Plan Neuro Connect
Keto Training
Lets Go Keto
Month 2: Days 1-10 - Bring Back The Carbs
Day 1
Meal 1: Vanilla MCT Coffee
Day 1: Meal 2: Brussels Sprouts, Bacon and Chicken Salad with Apple
Day 1: Meal 3 - Spicy Korean Beef Lettuce Wraps
Day 2
Day 2: Meal 1 - Scrambled Eggs with Avocado
Day 2: Meal 2 - Chicken and Black Bean Skillet
Day 2: Meal 3 - Beef and Cabbage Stir Fry with Apple
Day 3
Day 3: Meal 1 - Sweet Potato Egg Cake
Day 3: Meal 2 - Chicken Caesar Salad
Day 3: Meal 3 - Chicken Sausage Skewers
Day 4
Meal 1: Vanilla Coconut MCT Coffee
Day 4: Meal 2 - Shredded Beef Burrito Bowl
Day 4: Meal 3 - Sweet Potato and Sausage Egg Scramble
Day 5
Meal 1: Fat Coffee with Dairy
Day 5: Meal 2 - Cobb Salad
Day 5: Meal 3 - Loaded Sweet Potato
Day 6
Meal 1: Collagen Butter Coffee
Day 6: Meal 2 - Taco Salad with Raspberries
Day 6: Meal 3 - Zoodles and Meatballs with Blueberries
Day 7
Meal 1: Fat Coconut Collagen Coffee
Day 7: Meal 2 - Spanish Egg Scramble
Day 7: Meal 3 - Grilled Teriyaki Chicken with Garlic Cauliflower Rice and Blackberries
Day 8
Meal 1: Fat Collagen Coffee with dairy
Day 8: Meal 2 - Chili with Cottage Cheese and Guacamole
Day 8: Meal 3 - Ham Fried Cauliflower Rice
Day 9
Meal 1: Fat Coffee with Dairy
Day 9: Meal 2 - White Chicken Chili with Cottage Cheese and Avocado + an Apple (Make Leftovers for Tomorrow’s Lunch)
Day 9: Meal 3 - Skillet Chicken Parmesan over Zoodles
Day 10
Meal 1: Fat Coffee with Dairy
Day 10: Meal 2 - Leftover White Chicken Chili with Cottage Cheese and Avocado + An Apple
Day 10: Meal 3 - Teriyaki Burgers over Mushroom Cauliflower Rice
Month 2: Days 11-20 - Bring Back The Carbs (Continued)
Day 11
Day 11: Meal 1 - Strawberry Greek Yogurt Bowl
Day 11: Meal 2 - Chicken sausage, Peppers and Sweet Potato Hash
Day 11: Meal 3 - Top Sirloin Steak and Eggs with Cauliflower and Guacamole (Make Double Steak for Tomorrow’s lunch)
Day 12
Day 12: Meal 1 - Green Banana Protein Shake
Day 12: Meal 2 - Top Sirloin Steak Salad
Day 12: Meal 3 - BLT Turkey Burgers
Day 13
Day 13: Meal 1 - Vanilla Protein Yogurt with Apple and Cinnamon
Day 13: Meal 2 - Fried Sausage and Green Beans
Day 13: Meal 3 - Steak Fajita Bowl
Day 14
Meal 1: Fat Coconut Collagen Coffee *put roast in crockpot*
Day 14: Meal 3 - Crockpot Roast with Potatoes and Carrots
Day 15
Meal 1: Fat Collagen Coffee
Day 15: Meal 2: Greek Chicken Bowl
Day 15: Meal 3: Grilled Salmon with Roasted Brussels Sprouts
Day 16
Meal 1: Collagen Butter Coffee
Day 16: Meal 3: Lettuce Wrapped Burger with Fried Potatoes
Day 17
Day 17: Meal 1: Mixed Berry Greek Yogurt Bowl
Day 17: Meal 2 - Ham Fried Cauliflower Rice
Day 17: Meal 3: Carne Asada with Black Bean Skillet
Day 18
Meal 1: Coffee with MCT Oil Powder
Day 18: Meal 2 - Grilled Teriyaki Chicken with Garlic Cauliflower Rice and Blackberries
Day 18: Meal 3 - California Cobb Burger with Fried Sweet Potatoes
Day 19
Meal 1: Fat Coffee No Dairy
Day 19: Meal 3 - Chili with Cottage Cheese and Guacamole
Day 20
Meal 1: Fat Coffee No Dairy *put roast in crockpot*
Day 20: Meal 2: Turkey Lettuce Wraps with Apple and Almond Butter
Day 20: Meal 3: Beef Rump Roast with Buttery Broccoli
Month 2: Days 21-28 - Bring Back the Carbs (Continued)
Day 21
Meal 1: Fat Coffee No Dairy *put roast in crockpot*
Day 21: Meal 2: Beef and Purple Potato Bowl
Day 21: Meal 3 - Ranch and Bacon Grilled Chicken Wrap with Raspberries
Day 22
Day 22: Meal 1: Avocado Green Protein Smoothie
Turkey Lettuce Wraps
Day 23
Day 23: Meal 2: Broccoli Slaw and Chicken Salad Snack: Apple
Day 23: Meal 3: Steak, Potato and Broccoli
Day 24
Meal 1: Fat Coconut Collagen Coffee
Day 24: Meal 3 - White Chicken Chili with Cottage Cheese and Avocado
Day 25
Meal 1: Collagen Butter Coffee
Day 25: Meal 2: Chicken and Egg Wraps
Day 25: Meal 3: Spaghetti Squash Carbonara
Day 26
Day 26: Meal 3 - Buttery Salmon and Asparagus
Day 27
Day 27: Meal 1: Chocolate Almond Butter Banana Protein Shake
Day 27: Meal 2 - Shredded Chicken Burrito Bowl
Day 27: Meal 3: Sweet Potato and Sausage Egg Scramble
Day 28
Meal 1: Collagen Butter Coffee
Day 28: Meal 2: Sweet Potato and Double Sausage Egg Scramble with Guacamole
Day 28: Meal 3 - Crockpot Roast with Potatoes and Carrots
Bodyweight Sculpt and Chisel
LCHF Training Copy
Lets Go Low Carb
Month 2: Low Carb Meal Plan Men and Women
Month 2: Low Carb Recipes Men and Women
Month 2: Low Carb Shopping List

Day 6: Meal 3 - Miracle Spaghetti

Keto In and Out Membership Month 1: Let’s Go Keto
By: Tara Garrison
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