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!
I restarted last Thursday and as of this morning I was down exactly 10 lbs! I’m sure it will slow down from here on out, but it was a great boost initially. In the interest of full disclosure, I have not been following the plan I gave you guys. My allergies have been acting up since Tuesday, which means I have to be really careful what I eat or I could have a reaction and end up in the ER again. It’s annoying, but so far the DE has helped keep it under control. To read about my oral allergy syndrome issues you can catch up on my post about it from last year.
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
- 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.
- Make 2 batches of cream cheese pancakes (you should have 8 pancakes total) and divide them into four portions of 2 each for the week.
- Make your Easy Keto Marinara Sauce (for use in the pizza and meatball recipes) and set aside 1 cup for use in the recipes – freeze the rest.
- Make your Better than Potatoes Cheesy Cauliflower Puree
- Make your Jalapeno Popper Soup – reheat as necessary
- Make your Jalapeno and Cheddar Muffins. There are 7 called for in the menu plan – you can freeze the rest or substitute them as snacks where desired.
- Make your meatballs for the parmigiana – all of them will be used during the week.
- The pizza 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.
- The Chicken Paprika I also recommend making the day it is first called for if possible. Otherwise make it ahead and refrigerate until needed.
If you’re new to IBIH and like what you see, please subscribe to our newsletter, and/or like us on Facebook and you’ll be notified whenever I post something new!
If you’re just getting started, get caught up with my 3 day keto kickstart and menu plan!
2
Hello,
Thank you for preparing this meal plan with grocery list. I completed the 3 day jumpstart and week 1. I have not lost any weight yet :(. I do feel better with clarity & energy though. I am in Ketosis according to the strips. I have not actually tracked yet, since you had everything laid out, but will incorporate that in this week. Hopeful the scale will move with week 2. I have been wanting to try Keto, but overwhelmed with the info and where to start, so your site has been extremely beneficial.
I am going to meal prep for week 2 today. I am not a fan of spicy foods, but will clean the jalapenos as recommended to alleviate the spice. I’ll let you know how it goes!
Thanksgiving is coming up, so I’m a bit nervous for that. Do you have any simple recipes/suggestions specifically for the holiday? Btw, I love SC! I lived in Charleston briefly and it will forever have my heart! I hope to be able to move back again someday!
Regards,
Sabrina
I’m loving these menus and the recipes. Everything has tasted awesome!! I have a question about the scale on the recipes. If I’m preparing these meals for me and my husband, should I always change the scale to “2x”?
😊 thank you!
The scale is to double or triple the recipe so you don’t need to do that for 2 people since there are multiple servings per recipe.
so far I have loved everything about your menus. I made the pizza crust and it was 10 inch like you say. I prebaked it and then added toppings. My crust got soggy though. Any ideas?
So I’m on day 13 of the keto diet. I’ve lost a total of 10lbs so far. I’m feeling great and tomorrow I add working out to my lifestyle. Thank you so much for organizing everything for us. I’ve been trying to start this lifestyle for several months now but it was just too confusing trying to plan it all out and balance it. I actually gained weight the first time I tried because of too much protein intake. Again, thank you for simplifying this for everyone.
I’m with you on this. I been wanting to start but I didn’t know how to do all the counting. This is actually gonna set me up for success. Thank you. :)
The same thing has happened to me, Wendy!! I’m so glad to have found this with the menus of what to eat and when!!! I’m excited to get started on doing Keto THIS WAY!!!!
I’d just like to say thank you for making your recipes printable on a single sheet!!! It’s so nice not having to cut and paste or try to get rid of extraneous bit so a recipe doesn’t take 3 sheets of paper to print, as often happens with “printer friendly” recipe pages! Thanks!
Do you have a measurement to make the meatballs a more accurate size.
I did a double batch of meatballs today so 32 meatballs:
Roll the whole mix into a ball and flatten a bit, then cut into 8 equal pie wedges
Roll each wedge into a ball and cut them in quarters
Roll each quarter up – presto, 32 meatballs.
Not sure if this is multiplication or fractions!
I am very excited to do this Keto plan. In 2012 I was a size 6 and diagnosed with Hashimoto’s Thyroiditis, I went from a size 6 to a – current – 18. I am going through menopause and the doctors haven’t got my hormones worked out yet. I fight to lose weight like you cannot believe. No matter HOW little I eat, I don’t lose anything…the body works against you with Hashimoto’s and I was also diagnosed with Fibromyalgia, so three things that fight my body while it is fighting to work properly… :( Even when I walked 4.5 – 6 miles per day, with a diet of 1000 cals per day, I still lost nothing. So, this will be a great experiment!
I have had a full panel done on my body showing that carbohydrates are very bad for me, and that
high fat and high protein diets are best for me, and I love meat. I would rather eat a large steak and salad than ice cream! The only problem that I have had in the past is making meals that my family are willing to eat as well.
I would love to know if anyone else out there has had the same issues that I have, and if any have actually had any success with any of this. I would love to feel comfortable in my own body, and I would love to eat what I like…these are the things that I like. :)
I would like to use these meal plans but I’m really concerned about the high calorie count when the goal is to lose weight.
I don’t think 1600 calories is that high, but I skipped some snacks. I lost 6 stobborn pounds first week.
Hi! I was curious too about the jalepeno soup and muffins. I’m not sure if i can handle the spiciness and wanted to know if there is an alternative(like just bell peppers) or how spicy are the recipes (am i going to burn my mouth off) im new and cant wait to get started my sister in law sent me your way as this is one of her favourite sites
The spiciness is in the ribs and seeds so if you clean them out the soup and muffins wont be very spicy
I just got done eating the jalapeno popper soup and it was not spicy at all. Make sure to scoop out the rinds and seeds when preparing the peppers this is where most of the spice comes from.
Is there a way to easily track total carbs with these recipes?
Thanks!
Carb numbers are included with the nutrients, i.e., carbs, fat, protein, calories. They”re shown in each recipe & in the line items in the weekly plan. Hope this helps.
My husband and I are new to Keto, this is our second week but we are doing week 1 of your recipes. Are the recipes meant for 1 person or 2? We are still trying to decipher if we are in ketosis or not. Some of this stuff is confusing.
The meal plans are created for one person but some of the recipes will have extra servings so you can do it for two – but you’ll have to check all the recipe numbers in advance to see which you’ll need to double. If you want to know if you’re in ketosis I suggest purchasing the ketostix online or at a pharmacy.
This is my 4th week on keto, but just starting the week 2 meal plan. It is AMAZING!!
The jalapeno popper soup is amazing! Chicken and gravy is amazing!!
I cant believe I’m eating rich foods like this and losing weight!!
Down 9 lbs in 3 weeks and 2 days!
I Need to say this is great! I used to be a lot smaller and fit but became extremely sick 3 years ago and basically am at the point where I am allowed very little greens due to a out of control blood disorder. I was at a loss I was putting on weight, getting a little depressed and not being able to handle it. This changed everything. I’m done the kickstarter and week 1, today was day 1 of week two. I’m down 12.5 lbs and the food is great. My friend got me onto your blog and this diet after she lost about 90 lbs in 19 weeks. Your awesome and thank you so much for the time and effort you put into the meal planning and shopping lists and easy go to recipes!
Congrats Matthew! I’m excited for you – thanks for letting me know about your success and I hope you make it all the way to your goal and feeling better!!!
When making the bone broth, you said to just take two of the chicken thighs. Are we to leave the meat and skin on those thighs while boiling for the broth?
Yes – it adds to the flavor of the broth!
I love your blog I tell all my friends. I’ve lost upwards of 20 lbs some of it due to detox before beginning this journey but most of it has been because of you. It gets me out of bed and cooking and cleaning which in it self is helpful. If I tried to make a plan alone id constantly fall off track but I follow yours to a tee especially sense I’m not a picky eater. My boyfriend is not even on it but he eats the leftovers and said he’s lost 7 lbs. I’m excited for another week. Is it ok to make this permeant I love the food and I don’t crave things anymore. I don’t think I’ll ever want to go back to my previous lifestyle.
Can’t tell you how much I love the meal plans!!! 6 lbs down in a week and half with some of that from a very bad weekend but it normally takes me a bit longer to lose it.
I was wondering if I am missing where each recipe will be used how many times? Like the soup- 4 meals during the week. Or paprika chicken 4 meals etc. I have been counting manually and thought maybe you already did it and I am missing it…
Thank you again, food is so amazing!
Hello Melissa,
First of all many thanks for all your hard work on doing these meal plans for us! I truly appreciate! I have been following to the tooth and in my 3 rd week I only lost ONE pound! I did had a call for mother nature last week and thought I was retaining water , but still don’t see changeson the scale this week, I do feel my clothes fitting a BIT better, but I was never a big junk food person ( I have been a vegan for the past 5 years 80% carbs) but experience weigh gain of 35 lbs in 1 year due to insulin resistance – sooooo my doctor recommended i start a keto diet ! this was 6 months ago that I stop being a vegan and finally I am eating ( chicken – fish -eggs- cheese) so I decided to start the keto diet and I am very sad and disappointed because I am NOT cheating at all, to understand why I am not losing like everyone else – or at least 1 lb a week!! I know you are not a doctor or a phycologist but I was wondering if you have any tips for me to do? thank you again , much success!
What would you recommend as a substitute for the cream with coffee for those that aren’t coffee drinkers?!
And, hello, Belize!!! The hubby & I absolute LOVE Belize!!! We have a group heading to Hamanasi in October. Would be super interested to hear about living there!
I don’t do coffee either usually don’t do tea but to get the cream in I decided regular ole tea was the lesser of two evils. And I drink it really fast! lol I add about 1.5 teaspoons of sweetener along with the heavy cream.
Two years ago, following your meal plan, I lost weight well, and felt satisfied (not hungry). But, slowly those evil carbs crept back into my meals, and snacks … and then the late-night-cookie-craving started.
So, here I am again! 2017 New year’s resolution to lose those same pounds and more, again, and change my lifestyle to keep it off! I’m not an enthusiastic cook, and I find this much cooking a trying exercise for one person working full time. But … I’m doing well so far! I’m down 12 lbs. This time I’m freezing the extras, rather than stretching one week into two. I have a shelf in the freezer for “low carb meals.” When I can’t face cooking, I’ll be able to grab one!
I’ve shared some with friends, and they love them. They are surprised when I turn down a snack. “No thanks. I don’t want to go off-plan, and I’m really not hungry!” The most amazing think is the total lack of cookie craving! Thanks for the great meal plans, with pantry and shopping lists. Thanks for the nutrition info, so that I know the impact when I substitute one for another. I hope I win the fitbit. I could use that!
–Marti
Welcome back Marti! I’ve been on and off myself so I know the feeling – happy that you’re already seeing great results back on the plan!!!
Ok, so I’m new at following this meal plan, but loved week one. I’m trying to do it for me and my husband, and we’re coming up on the end of week one, and I’m a little short on food, and look at some of the meals this week, I’m just wondering how well the plan works for two people, and how much of it I need to get double on? For example, it looks like I need to buy two pizzas, and I needed 2 1/2 bars of chocolate for me and my husband. Are most of the recipes able to work for two people for the whole week, or should I expect to make a 1/2 to double portion more on most recipes?
If you’re buying pizza you’re not on my plan, you need to use the recipe for flax pizza that is linked to or else it won’t be low carb. The plan is meant for one person, if there are two of you doing it you will need to look ahead to the next week’s recipes and do the math for any extra servings that you’ll need.