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!
Susie LaBelle says
Struggle Bus!!! But I’m not going to give up!!! Emotional eating rollercoaster this week.
Mellissa Sevigny says
Hang in there!
Cheryl Day says
Is it ok to eat berries rather than syrup with the pancakes?
Mellissa Sevigny says
Yes but if you go over 20g net carbs per day you won’t get into ketosis and will sabotage your weight loss efforts.
Sabrina says
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
Karen says
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!
Mellissa Sevigny says
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.
Colleen says
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?
Wendy says
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.
FLORIA BARTON says
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. :)
Suzanne says
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!!!!
John says
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!
jernigangeneva says
Do you have a measurement to make the meatballs a more accurate size.
JellyJewel says
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!
Meesha says
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. :)
Elizabeth says
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.
Cid de licious says
I don’t think 1600 calories is that high, but I skipped some snacks. I lost 6 stobborn pounds first week.
Katie Collins says
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
Cindi says
The spiciness is in the ribs and seeds so if you clean them out the soup and muffins wont be very spicy
Serenity says
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.