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Week Two Keto (Low Carb) 7 Day Meal Plan and Progress


OK! Here we go with week 2! Some of you have been posting your progress so far on the Facebook page and it’s super exciting to see that you are doing so awesome with the plans! Please post your progress here from the Week One Plan, so that the people who don’t use facebook can be inspired as well! I’ll go first!

DE

my post about it

Anyway, I’ve been eating mostly macadamia nuts, avocados, chicken cooked with just salt and olive oil, and last night some ground beef. Probably only getting about 800 calories a day the last three days. If it gets worse as the season progresses, I’ll have to go on steroids which I’m trying to avoid. Anyway, just telling you all that so you don’t think “how come she is losing weight so much faster than us?” I definitely don’t recommend doing it this way – it’s not fun at all!

You know what IS fun? Getting an email from the Dr. Oz Show! If you are keeping up with the Facebook page and Instagram, you already know that they contacted me yesterday about participating in a segment for the show. Well I spoke with the associate producer last night and got more details. The segment is going to air THIS WEDNESDAY and they are looking for regional recipes made over. I was assigned fried chicken because I live in SC. Kind of boring, but I already have a great recipe in the Summer Issue of the IBIH ezine that I can work with.

The crazy thing is that I have to submit a 3 minute video by Monday morning! They are going to call me today about what they need in the video, then again on Sunday to touch base. It’s very rushed and the producer and I spoke last night at almost 9pm – she was still working in the studio on getting the “talent” lined up. I’m not sure how much (if any) of my video will end up in the actual segment, but I will keep you posted.

From the email I received, it appears that after the initial airing this week, the top 3 will get to go on the show at some future point and cook their recipes for Dr. Oz to taste. The best recipe/winner will be featured on their website, and from what I gather will be posting recipes there regularly.

So we’ll see what happens! It’s all very exciting, but makes it hard to focus on all of the other stuff I’m supposed to be doing, like writing this menu plan post – which is why I had to get up early on a Saturday morning to get it done!!!!

So without further ado, here is your Week 2 Keto Menu Plan, Shopping and Prep List! Don’t forget to let us know how you’re doing in the comments – and any feedback on the plans and how you think they could be improved would also be welcome!

Week Two 7 Day Keto Menu Plan

Download a printable copy of this week’s plan here.

This meal plan and shopping list is for is for one person.  

Day 1

(Totals: 1622 calories, 122g fat, 16.5g net carbs, 72g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein) 2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein) Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Lunch

1 cup Jalapeno Popper Soup (425 calories, 38g fat, 2.5g net carbs, 17g protein) 1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1/4 Flax Pizza (use sample recipe) (381 calories, 19g fat, 4g net carbs, 24g protein) 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein) 1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 2

(Totals: 1657 calories, 122g fat, 16.5g net carbs, 89g protein)

Breakfast:

2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g protein) 1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein) 2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein) Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1/4 Flax Pizza (use sample recipe) (381 calories, 19g fat, 4g net carbs, 24g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 Paprika Chicken Thigh w/ sauce (384 calories, 31g fat, 1g net carbs, 33g protein) 1/2 cup Cheesy Cauliflower Puree (148 calories, 11g fat, 4g net carbs, 6g protein) 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein) 1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 3

(Totals: 1839 calories, 154g fat, 17.5g net carbs, 86g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein) 2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein) Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1 Paprika Chicken Thigh w/ sauce (384 calories, 31g fat, 1g net carbs, 33g protein) 1/2 cup Cheesy Cauliflower Puree (148 calories, 11g fat, 4g net carbs, 6g protein)

Snack

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Dinner

1 cup Jalapeno Popper Soup (425 calories, 38g fat, 2.5g net carbs, 17g protein) 1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 4

(Totals: 1842 calories, 141g fat, 18g net carbs, 82g protein)

Breakfast:

1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein) 2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g protein) 1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein) 2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein) Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Lunch

1/4 Flax Pizza (use sample recipe) (381 calories, 19g fat, 4g net carbs, 24g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

1 cup Jalapeno Popper Soup (425 calories, 38g fat, 2.5g net carbs, 17g protein) 1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp ranch dressing (sugar free) (140 calories, 14g fat, 1g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 5

(Totals: 1618 calories, 106g fat, 18g net carbs, 89g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein) 2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein) Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Lunch

1/4 Flax Pizza (use sample recipe) (381 calories, 19g fat, 4g net carbs, 24g protein) 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein) 1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

3 Meatballs alla Parmigiana (453 calories, 27g fat, 5g net carbs, 36g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 6

(Totals: 1892 calories, 153g fat, 16.5g net carbs, 100g protein)

Breakfast:

1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein) 2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g protein) 1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein) 2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein) Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Lunch

1 cup Jalapeno Popper Soup (425 calories, 38g fat, 2.5g net carbs, 17g protein) 1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 Paprika Chicken Thigh w/ sauce (384 calories, 31g fat, 1g net carbs, 33g protein) 1/2 cup Cheesy Cauliflower Puree (148 calories, 11g fat, 4g net carbs, 6g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 7

(Totals: 1724 calories, 118g fat, 19g net carbs, 95g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein) 2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein) Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Lunch

3 Meatballs alla Parmigiana (453 calories, 27g fat, 5g net carbs, 36g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1g net carbs, 1g protein)

Dinner

1 Paprika Chicken Thigh w/ sauce (384 calories, 31g fat, 1g net carbs, 33g protein) 1/2 cup Cheesy Cauliflower Puree (148 calories, 11g fat, 4g net carbs, 6g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Pantry and Shopping List

Check your Pantry for…

dried onion flakes garlic powder paprika (hungarian if possible) red pepper flakes onion powder dried oregano dried parsley dried basil red wine vinegar extra virgin olive oil baking powder xanthan gum (optional) almond flour coconut flour flax meal

Note: I didn’t realize when I was putting this menu together earlier this week that it called for both almond flour (meatballs) and coconut flour (jalapeno muffins). I realize some of you may not yet have these ingredients so I’m sorry about that. Feel free to substitute or omit the recipes that call for these ingredients this week with another recipe if you are a) allergic to nuts or b) don’t have or can’t get them.

If possible, I recommend getting both ingredients ASAP as they will pop up occasionally in coming weeks as I add some dessert recipes and baked goods to the menu plan. I purchase all of mine online as I find that it’s cheaper, but if you have a good quality grocery store that has a gluten free section, you may be able to find both of them there. Whole foods will carry both, but you will spend more than online. Here are some links to good deals on pantry items on Amazon – I recommend buying in bulk if you can, it’s cheaper in the long run!

Almond Flour Coconut Flour Xanthan Gum Flax Meal

Check your fridge or freezer for leftover…

Salsa Verde (you only need 2 Tbsp this week) Italian Sausage (you only need one link for this week) Broccoli (you need 1/2 cup for this week) Sour Cream (you need 1/4 cup for this week) Ranch Dressing Italian Dressing Almonds 1/2 or more Lindt 90% Chocolate Bar (you’ll need an additional bar this week) Butter Grated Parmesan Cheese (you’ll need about 2 cups for this week)

Shopping list

(Go organic when and if you can)

Produce

Fresh Parsley 5 jalapeno peppers 2 heads cauliflower (or 6 cups frozen) 6 – 8 cups raw baby spinach 2 packages romaine lettuce hearts 2 avocados

Dairy

2 dozen eggs 2 cups grated parmesan cheese (unless you have leftover) 1 lb mozzarella cheese 8 oz sharp cheddar cheese 8 oz monterrey jack cheese 16 oz cream cheese 1 pint heavy whipping cream

Grocery

1 bar Lindt 90% Chocolate 28 oz can sugar free tomatoes (San Marzano if you can get them) Flax meal (if you don’t have it) Almond flour (if you don’t have it) Coconut flour (if you don’t have it)

Meat

1.5 lb ground beef (80/20) 6 chicken thighs 1 lb sugar free bacon 1 lb italian sausage (unless you have the one link leftover)

Frozen

none

Prep List

  1. Remove 2 chicken thighs from the package and boil with 12 cups of water for several hours (the longer the better) to make your bone broth for the week. You’ll need 8 cups for the week, so let it reduce, add water as necessary the longer you simmer it. Season heavily with salt and light salt (for potassium) and pepper as desired.
  2. Make 2 batches of
  3. cream cheese pancakes
  4. (you should have 8 pancakes total) and divide them into four portions of 2 each for the week.
  5. Make your
  6. Easy Keto Marinara Sauce
  7. (for use in the pizza and meatball recipes) and set aside 1 cup for use in the recipes – freeze the rest.
  8. Make your
  9. Better than Potatoes Cheesy Cauliflower Puree
  10. Make your
  11. Jalapeno Popper Soup
  12. – reheat as necessary
  13. Make your
  14. Jalapeno and Cheddar Muffins
  15. . There are 7 called for in the menu plan – you can freeze the rest or substitute them as snacks where desired.
  16. Make your meatballs for the
  17. parmigiana
  18. – all of them will be used during the week.
  19. The
  20. pizza
  21. I recommend making the day you will first eat it for best results. Then it can be eaten cold or reheated throughout the week as called for.
  22. The
  23. Chicken Paprika
  24. I also recommend making the day it is first called for if possible. Otherwise make it ahead and refrigerate until needed.

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Written by Healthy Cat

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