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Week 2 Squeaky Clean Keto Meal Plan SCKC


This Week 2 Squeaky Clean Keto Meal Plan is a customizable keto menu plan for the second 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!

 

 

Ok so I’ll be posting at least a month’s worth, (possibly more) of these squeaky clean keto meal plans, and I just want to say up front that you don’t have to do them in order (or do them at all) to be successful. These are just suggestions and options of what foods you can make up a week of squeaky clean keto eating with.

Repeat the same one all 4 weeks, or rotate them out – however you do it, as long as you are following the challenge guidelines (which you can find here) then you should have excellent results on squeaky clean keto!

This Week 2 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 (see sample below.). You can also choose any options from the Week 1 Squeaky Keto Meal Plan.

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 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 planner, 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.

For easy reference, 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.

 

 

Side note:  If you have my book Keto for Life, I’ve provided a list of over 40 recipes from the book (and what page they are on) that are SCKC compliant – you can refer to that list found here for more recipes to use if doing your own meal planning.

 

Week 2 Squeaky Clean Keto Meal Plan – Breakfast

Use any combination of the following based on preference and calorie / carb requirements.  You can also skip breakfast if you prefer to Intermittent Fast.

 

1 Strawberry Vanilla Smoothie (149 calories, 11g fat, 6g net carbs, 6g protein)

or

Bacon & Onion Egg Cups (RECIPE MAKES 6 SERVINGS) Serving size = 2  (204 calories, 14g fat, 2g carbs, 16g protein)

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 2 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 5 total servings left over to freeze or share.  Alternate them throughout the week in any combination you choose.  This looser approach to meal planning is more flexible for families, and for couples doing the Week 2 Squeaky Clean Keto Meal Plan together but with different calorie needs.

Sheet Pan Sausage & Peppers (RECIPE MAKES 5 SERVINGS) Serving size = 1 sausage link, 1/5th of spaghetti squash & peppers (326 calories, 26g fat, 7g net carbs, 15g protein)

Easy Keto Chicken Soup (RECIPE MAKES 8 SERVINGS – can freeze some portions for later use) Serving size = 2 cups (190 calories, 5g fat, 5g net carbs, 26g protein) Notes: You can sub riced cauliflower for the riced jicama if you can’t get it, and use a rotisserie chicken to cut prep time!

Balsamic Pot Roast  (RECIPE MAKES 10 SERVINGS – can freeze some portions for later use) Serving size = 3/4 cup shredded meat with sauce (393 calories, 28g fat, 3g carbs, 30g protein)

Garlic & Chive Cauliflower Mash  (RECIPE MAKES 4 SERVINGS) Serving size = 1/2 cup, to be served with Balsamic Pot Roast (178 calories, 18g fat, 3g net carbs, 2g protein)

 

Week 2 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 2 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)

 

Week 2 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 day might look using the meal options listed above.

IBIH Squeaky Clean Meal Planner / Tracker Document Download List

Click desired format below to download

IBIH SCKC Meal Planner PDF Format

IBIH SCKC Meal Planner Word Document

IBIH SCKC Meal Planner Pages Document

 

Be sure to share your Week 2 results in the comments or over on our Squeaky Clean Keto Challenge Facebook Group!

 

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