Welcome to the Week 2 Keto Meal Plan! 🎉
Whether you’re continuing from Week 1 or jumping in right here, we’re thrilled you’re joining us.
This week 2 keto meal plan has been completely updated for January 2026 with new recipes, a corresponding prep strategy and shopping list, and clearer macros.
One of the goals of these weekly keto meal plans is to keep things realistic and sustainable. Staying in ketosis means keeping net carbs under 20g per day — that part is non-negotiable. But this plan is also about building habits that actually work in real life, with real schedules, real grocery stores, and real appetites.
If you completed Week 1, take a moment to acknowledge that. Even planning ahead or cooking a few meals at home is progress. And if last week didn’t go exactly as you’d hoped? That’s okay too. Every new week is a fresh start.
If you’re just getting started and have questions about how keto works, you can start with my 3-Day Keto Kickstart and Menu Plan to get caught up.
What to Expect from the Week 2 Keto Meal Plan
This Week 2 Keto Meal Plan builds on the same structure you saw in Week 1, with a fresh mix of meals to keep things interesting while still staying low-carb and satisfying.
You can expect:
- A balance of simple, repeatable meals and a few that feel a little more special
- Easy prep that helps you stay consistent without cooking every day
- Flexibility built in so you can make swaps and still stay on track
The goal is always the same: eat well, stay consistent, and feel good doing it.
Keto Meal Prep that Fits Real Life
Just like last week, this plan leans on simple keto meal prep to make your week easier. A little time spent prepping on Sunday and midweek goes a long way toward reducing stress and decision fatigue.
That said, this is a framework — not a rulebook. If you need to repeat a meal, skip something you’re not in the mood for, or swap based on what you already have, that’s completely fine. Just keep your overall carbs in check and adjust portions as needed.
Join the Community (We’d love to have you!)
If you’d like extra support, accountability, or just want to see how others are making this keto meal plan work in real life, you’re invited to join us:
- On the I Breathe I’m Hungry Facebook Page, where people share wins, recipes, questions, and day-to-day challenges
- Or over on our IBIHketo Reddit forum, if you prefer a more discussion-driven, low-pressure space
How Did Week 1 Go?
Before you dive into Week 2, I’d love to hear from you. Comment below and tell us how Week 1 went:
- What worked well?
- What was challenging?
- Any favorite meals so far?
- Anything you’re hoping to improve this week?
Sharing your experience helps others feel less alone — and it helps shape future meal plans, too.
Here’s to Week 2 of the keto / low-carb meal plan — we’ve got this. 💪🏼
If you’re new to IBIH and like what you see, please subscribe to our newsletter and you’ll get notified when the new plans are released and new recipes are posted!
Before You Start: Standard Items Used This Week
To keep the daily plan clean and readable, a few items are used repeatedly throughout the week. Portions and macros for these items are already included in the daily totals.
Romaine Lettuce for Tuna Salad (1 serving)
Use either:
- 2 large romaine leaves (wrap-style), or
- 1 cup chopped romaine (fork salad)
Choose whichever you prefer — both are equivalent for the purposes of this plan.
Standard Side Salad (1 serving)
This side salad appears with several dinners.
1 serving includes:
- 2 cups chopped romaine
- 1 cup sliced cucumber
- ½ cup sliced celery
- 2 tablespoons keto-friendly dressing
Macros assume up to ~170 calories from dressing. If your dressing is higher or lower, adjust accordingly.
About Optional Snacks & Desserts
Optional snacks and desserts are included in the daily macros shown.
You may skip them, repeat them, or swap them for something else if you prefer — just keep your total daily net carbs under 20g.
Note 1: If you followed an older version of this plan, you’ll notice some changes — this update reflects how we actually meal prep and eat now. Any references in the comments to recipes not here in the current week 2 keto meal plan are from before the update. To find those older recipes you can use the recipe search feature.
Note 2: Daily macro totals are calculated from the individual items listed and are approximate due to rounding. Totals include the optional snack and dessert shown for each day.
Day 1 – Monday
Breakfast
- Jalapeño popper frittata, 1 serving
(361 cal | 40g fat | 3g net carbs | 24g protein)
Lunch
- Tuna salad, ½ cup
(330 cal | 25g fat | 1g net carbs | 22g protein) - Romaine lettuce (wraps or chopped)
(10 cal | 0g fat | 1g net carbs | 1g protein)
Dinner
- Meatballs alla Parmigiana, 1 serving
(453 cal | 27g fat | 5g net carbs | 36g protein) - Standard side salad, 1 serving
(170 cal | 17g fat | 2g net carbs | 2g protein)
Optional Snack
- Beef or chicken broth, 1 cup
(50 cal | 1g fat | 0g net carbs | 1g protein)
Optional Dessert
- Dark chocolate, 2 squares
(105 cal | 9g fat | 3g net carbs | 3g protein)
Daily total: 1,479 calories | 119g fat | 14g net carbs | 89g protein
Day 2 – Tuesday
Breakfast
- 2 cream cheese pancakes
(172 cal | 14g fat | 1g net carbs | 8g protein) - 2 slices cooked bacon
(92 cal | 7g fat | 0g net carbs | 6g protein) - Coffee with 2 Tbsp heavy cream
(120 cal | 12g fat | 1g net carbs | 0g protein)
Lunch
- Keto sausage roll, 1
(432 cal | 33g fat | 5g net carbs | 26g protein)
Dinner
- Meatballs alla Parmigiana, 1 serving
(453 cal | 27g fat | 5g net carbs | 36g protein) - Standard side salad, 1 serving (see note above)
(170 cal | 17g fat | 2g net carbs | 2g protein)
Optional Snack
- 12 raw almonds
(83 cal | 7g fat | 1g net carbs | 3g protein)
Optional Dessert
- Dark chocolate, 2 squares
(105 cal | 9g fat | 3g net carbs | 3g protein)
Daily total: 1,627 calories | 126g fat | 18g net carbs | 110g protein
Day 3 – Wednesday
Breakfast
- Jalapeño popper frittata, 1 serving
(361 cal | 40g fat | 3g net carbs | 24g protein)
Lunch
- Tuna salad, ½ cup
(330 cal | 25g fat | 1g net carbs | 22g protein) - Romaine lettuce
(10 cal | 0g fat | 1g net carbs | 1g protein)
Dinner
- Meatballs alla Parmigiana, 1 serving
(453 cal | 27g fat | 5g net carbs | 36g protein) - Standard side salad, 1 serving
(170 cal | 17g fat | 2g net carbs | 2g protein)
Optional Snack
- ½ avocado
(114 cal | 11g fat | 1g net carbs | 1g protein)
Optional Dessert
- Dark chocolate, 2 squares
(105 cal | 9g fat | 3g net carbs | 3g protein)
Daily total: 1,543 calories | 129g fat | 16g net carbs | 89g protein
Day 4 – Thursday (Midweek Cook Day)
Breakfast
- 2 cream cheese pancakes
(172 cal | 14g fat | 1g net carbs | 8g protein) - 2 slices cooked bacon
(92 cal | 7g fat | 0g net carbs | 6g protein) - Coffee with 2 Tbsp heavy cream
(120 cal | 12g fat | 1g net carbs | 0g protein)
Lunch
- Keto sausage roll, 1
(432 cal | 33g fat | 5g net carbs | 26g protein)
Dinner
- Paprika chicken thigh with sauce
(384 cal | 31g fat | 1g net carbs | 33g protein) - Cheesy cauliflower purée, ½ cup
(148 cal | 11g fat | 4g net carbs | 6g protein)
Optional Snack
- String cheese
(80 cal | 6g fat | 1g net carbs | 8g protein)
Optional Dessert
- Dark chocolate, 2 squares
(105 cal | 9g fat | 3g net carbs | 3g protein)
Daily total: 1,533 calories | 134g fat | 16g net carbs | 110g protein
Day 5 – Friday
Breakfast
- Jalapeño popper frittata, 1 serving
(361 cal | 40g fat | 3g net carbs | 24g protein)
Lunch
- Keto sausage roll, 1
(432 cal | 33g fat | 5g net carbs | 26g protein)
Dinner
- Paprika chicken thigh with sauce
(384 cal | 31g fat | 1g net carbs | 33g protein) - Cheesy cauliflower purée, ½ cup
(148 cal | 11g fat | 4g net carbs | 6g protein)
Optional Snack
- Beef or chicken broth, 1 cup
(50 cal | 1g fat | 0g net carbs | 1g protein)
Optional Dessert
- Dark chocolate, 2 squares
(105 cal | 9g fat | 3g net carbs | 3g protein)
Daily total: 1,480 calories | 125g fat | 16g net carbs | 93g protein
Day 6 – Saturday
Breakfast
- Classic egg breakfast
- 2 eggs, scrambled or fried
(143 cal | 10g fat | 0.5g net carbs | 13g protein) - 1 tsp butter
(36 cal | 4g fat | 0g net carbs | 0g protein) - 2 slices cooked bacon
(92 cal | 7g fat | 0g net carbs | 6g protein) - Coffee with 2 Tbsp heavy cream
(120 cal | 12g fat | 1g net carbs | 0g protein)
- 2 eggs, scrambled or fried
Lunch
- Tuna salad, ½ cup
(330 cal | 25g fat | 1g net carbs | 22g protein) - Romaine lettuce (wraps or chopped)
(10 cal | 0g fat | 1g net carbs | 1g protein)
Dinner
- Paprika chicken thigh with sauce
(384 cal | 31g fat | 1g net carbs | 33g protein) - Standard side salad, 1 serving
(170 cal | 17g fat | 2g net carbs | 2g protein)
Optional Snack
- 12 raw almonds
(83 cal | 7g fat | 1g net carbs | 3g protein)
Optional Dessert
- Dark chocolate, 2 squares
(105 cal | 9g fat | 3g net carbs | 3g protein)
Daily total: 1,475 calories | 123g fat | 16g net carbs | 87g protein
Day 7 – Sunday (End of Week / Bridge Day)
Note:
Sunday dinner should be either a frozen/reheated sausage roll or a freshly cooked protein. If you prefer, you may replace Sunday dinner with a fresh meal from your Week 3 prep day.
Breakfast
- Classic egg breakfast
- 2 eggs, scrambled or fried
(143 cal | 10g fat | 0.5g net carbs | 13g protein) - 1 tsp butter
(36 cal | 4g fat | 0g net carbs | 0g protein) - 2 slices cooked bacon
(92 cal | 7g fat | 0g net carbs | 6g protein) - Coffee with 2 Tbsp heavy cream
(120 cal | 12g fat | 1g net carbs | 0g protein)
- 2 eggs, scrambled or fried
Lunch
- Tuna salad, ½ cup
(330 cal | 25g fat | 1g net carbs | 22g protein) - Romaine lettuce (wraps or chopped)
(10 cal | 0g fat | 1g net carbs | 1g protein)
Dinner (choose one)
Option 1:
- Keto sausage roll, 1
(432 cal | 33g fat | 5g net carbs | 26g protein) - Standard side salad, 1 serving
(170 cal | 17g fat | 2g net carbs | 2g protein)
Option 2:
- Paprika chicken thigh with sauce
(384 cal | 31g fat | 1g net carbs | 33g protein) - Cheesy cauliflower purée, ½ cup
(148 cal | 11g fat | 4g net carbs | 6g protein)
Optional Snack
- Celery with 2 Tbsp almond butter
(200 cal | 16g fat | 2.5g net carbs | 7g protein)
Optional Dessert
- Dark chocolate, 2 squares
(105 cal | 9g fat | 3g net carbs | 3g protein)
Daily total
- With sausage roll dinner: 1,640 calories | 133g fat | 18g net carbs | 83g protein
- With chicken dinner: 1,570 calories | 129g fat | 17g net carbs | 90g protein
Week 2 Prep Plan – Sunday (before Week 2 begins)
Make Meatballs alla Parmigiana
- Prepare full recipe (5 servings)
- Use:
- Sunday dinner (end of Week 1)
- Monday and Wednesday dinners (Week 2)
- Store refrigerated in airtight containers
- Use within 3–4 days
Make Keto Sausage Rolls
- Prepare full recipe (8 servings)
- Use:
- Tuesday and Thursday lunches (fresh)
- Freeze remaining portions after Day 2–3
- Thaw overnight in the refrigerator later in the week as needed
Make Jalapeño Popper Frittata
- Prepare full recipe (4 servings)
- Portion into individual servings
- Use:
- Monday breakfast (fresh)
- Tuesday lunch (fresh)
- Freeze remaining servings
- Freeze individual portions after Sunday
- Thaw overnight in the refrigerator
- Reheat and use for:
- Wednesday breakfast
- Friday breakfast
Make Cream Cheese Pancakes
- Prepare 2 batches
(1 batch = 2 pancakes = 1 serving) - Use for:
- Tuesday breakfast
- Thursday breakfast
- Store cooked pancakes in an airtight container
- Refrigerate and use within 4 days
- Reheat gently in a skillet or microwave before serving
Optional Light Prep
- Wash and chop romaine
- Wash and prep celery
- Portion nuts and chocolate if desired
- Cook bacon in advance if preferred
Wednesday (Midweek Prep)
Make Paprika Chicken Thighs
- Prepare full recipe (4 servings)
- Use for dinners Thursday through Sunday
- Refrigerate and use within 4 days
Make Cheesy Cauliflower Purée
- Prepare alongside chicken
- Portion into ½-cup servings
- Pair with chicken meals
- Refrigerate and use within 4 days
Make Tuna Salad (Second Batch)
- Prepare fresh batch midweek
- Use for remaining tuna salad lunches
- Store refrigerated and use within 2–3 days
Extra Servings
After completing Week 2, you may have some food left over from the following recipes:
Keto Sausage Rolls
This recipe makes 8 servings.
3–4 servings are used during the Week 2 plan, depending on your Sunday dinner choice.
You will have 4–5 extra servings remaining and they should be frozen for use later in the month.
Paprika Chicken Thighs
This recipe makes 4 servings.
3–4 servings are used during the Week 2 plan, depending on your Sunday dinner choice.
You may have up to 1 extra serving remaining.
How to Use Extra Servings
Extra servings may be eaten on days you’re hungrier.
They can be used to replace another meal you’re tired of.
Sausage rolls and chicken-based meals can be frozen and used in future weeks.
If you choose to add extra servings or swap meals, simply keep your total daily net carbs under 20g and adjust macros as needed.
Week 2 Keto Meal Plan Shopping List
Protein & Poultry
- Ground beef (80/20) – 1 lb
(meatballs alla parmigiana) - Ground pork – ½ lb
(meatballs alla parmigiana) - Raw pork breakfast sausage – 16 oz (1 lb)
(sausage rolls) - Chicken thighs, bone-in, skin-on – 4 large thighs (~2½–3 lb)
(paprika chicken) - Bacon – 1½–2 lb
(classic egg breakfasts, pancake breakfasts, frittata topping) - Eggs – 2 dozen
(frittata, pancakes, meatballs, sausage rolls, classic breakfasts) - Canned tuna – 4 cans (5 oz each)
(two batches tuna salad; recipe uses ~2 cans per batch)
Dairy
- Cream cheese – 16 oz (2 blocks)
(pancakes, frittata filling) - Whole-milk mozzarella cheese, shredded – 16 oz
(meatballs)(dough for sausage rolls) - Sharp cheddar cheese – 8 oz
(frittata filling + topping) - Dubliner Irish cheddar (or other sharp cheddar) – 2 oz
(cauliflower purée — can be taken from same cheddar block above) - Parmesan cheese, grated – ¾ cup (about 3 oz)
(meatballs) - Heavy whipping cream – 1 pint
(coffee, cauliflower purée, frittata custard) - Sour cream, full fat – 8 oz
(paprika chicken sauce) - Unsweetened almond milk – 1 quart
(frittata custard) - Butter – 1 lb
(cauliflower purée, classic egg breakfasts)
Produce
- Cauliflower – 1 large head
(cheesy cauliflower purée) - Romaine lettuce – 3 hearts or 2 large heads
(tuna salad wraps + standard side salads) - Jalapeño peppers – 2–3 fresh
(frittata filling + topping) - Fresh parsley – 1 small bunch
(meatballs)
Pantry & Dry Goods (check before shopping)
- Almond flour – 2 cups total
- 1½ cups (easy keto dough)
- ½ cup (meatballs)
- Psyllium husk powder – 1 teaspoon
- Sesame seeds – 1 tablespoon
- Sugar Free Pancake Syrup – as needed
- Granulated sugar substitute – small container
(cream cheese pancakes) - Cinnamon OR vanilla extract
(pancakes – choose one) - Dried onion flakes
- Garlic powder
- Onion powder
- Dried oregano
- Hungarian paprika or regular paprika
- Kosher salt
- Black pepper
- Coarse kosher salt (fine salt or table salt won’t measure the same and could be too salty in the recipes)
- Mayonnaise (full-fat, e.g., Duke’s or Hellmann’s)
(tuna salad) - Sugar-free marinara sauce – 1 cup
(meatballs; store-bought as calculated)
Barefootcookingirl says
Yay! Super excited that you will be on OZ! Snoopy Happy Dance!
Thank you for the work you put into this – we all appreciate it so much.
Although I am in the middle of a stinking cold, I am going to try DE the next few weeks to see if it will help with what I think is an overload of candida in my system. I am sure my metabolism needs a nudge after being on so many diets for so long. Your cream cheese pancakes rock too! Big hug!
Mellissa Sevigny says
Thanks Brenda! Sorry about your cold, but the DE definitely helps with the candida – mine was getting out of control from the sugar binging I was doing the last couple of months and between being back on Keto and taking the DE I’m killing those little buggers off for sure! DIE! ha ha! Hope you’re feeling better soon and glad you like the pancakes!!!!
Kathleen says
Another yummy looking menu. I restarted on Monday the 13th and am down 6 pounds. I had planned my food for this week before the post, so now I can get a jump start on next week! Thanks for the menus and ideas. We love every recipe I have made from your site. :)
Mellissa Sevigny says
Thanks so much Kathleen – I’m thrilled that you are enjoying all of the recipes! And congrats on 6 pounds lost!!!
Trish says
Three weeks Keto and down 11 pounds/7″. Feeling fabulous and fasting BS is under 110 (averaging 95 this past week) when over a year of just Low Carb never got it to drop! Fat rocks \m/
Mellissa Sevigny says
Yay!!!! Someone was just asking about using keto to regulate blood sugar, so thanks for posting your awesome results!!!
Melanie Martinez says
I started Tuesday and on Saturday was already down 6 pounds.
Mellissa Sevigny says
Congrats!!! That’s pretty awesome! Let us know how you do this week!
Amanda says
This week looks amazing!
I haven’t started the meal plans, but on Tuesday I started cutting carbs by a lot more than usual (some meals, my husband & son had rice but I didn’t and the night we had fajitas, they had tortillas and I didn’t – things like that) and upped my water intake by 100%. I haven’t made it to 100 oz yet, only about 50-60 oz, but that’s 50-60 more than I drank before and 30-40 oz more than I usually drink of anything – I’d bring a 12 oz bottle of coke zero to work for lunch but not finish it, not drink anything else and then I’d have a few sips of something throughout the night, until bedtime, at home. It’s a start. I also stopped the coke and other random things I was drinking. It’s been all water. :) So, since Tuesday, I’ve lost 3 lbs. Might have been more if I hadn’t had pizza last night. :-/ I’m going to get more serious tomorrow.
Mellissa Sevigny says
Hi Amanda! First, getting your water is great, not just for weight loss but for overall health, so hopefully this is a new habit that you can stick with! 3 lbs is nothing to sneeze at, and if you can lose and still indulge occasionally (I wish I could!) then don’t beat yourself up about it! Any positive change is a good one – and sometimes it’s better to start gradually. Keep us posted!
Patti says
Awesome! I’m starting the first week Monday, been recouping from a nasty cold this week. Looking forward to it, did some advance cooking today! Thanks again!
Mellissa Sevigny says
Welcome Patti! Hopefully you’re all ready to start tomorrow still! Looking forward to keeping up with your progress in the coming weeks!!!
Brooke says
I lost 1.8 pounds during the first week of the plan, until mother nature showed up and cut it down to 1.2. :/ Bummer. But, that just means next week should rock!
I love that there are less things to cook this time. While I like variation, I’m all about some leftovers during the week. I’ll be substituting a few low carb desserts here and there, otherwise, I love everything!
Mellissa Sevigny says
Thanks Brooke! Stupid Mother Nature! ha ha! But yes, hopefully you’ll see a big drop next week now! I’ll be adding some easy desserts to the menus in coming weeks so stay tuned!
Merja says
Thanks for the second week menu!!! Everything looks great again!! And big congrats of the Dr. Oz Show! I scheduled it already to be recorded!! That’s awesome!! I’m down 11.4lbs total!! Thanks so much all this great info you keep providing to us all!!!
Mellissa Sevigny says
Thanks Merja, and congrats on over 11 lbs lost! Keep us posted on your progress!
Lisa says
I am down a couple of pounds since starting on Tuesday. A pair of pants which had been tight on me last week is now a bit looser! Thanks for all your hard work on this menu plan. About 10 years ago, my husband and I decided to try a ketogenic diet (Atkins) and I remember being really bored (sick of eggs!). It is so nice to have so much variation now and it’s definitely not boring this time around. Your blog is my go-to website when I need a recipe that’s simple and delicious. :)
Mellissa Sevigny says
Thanks so much Lisa! I had done Atkins years ago with great results too, but yes it was SOOO boring! There are so many low carb options now that it makes it a lot more fun to experiment and still eat delicious foods! It’s totally a win/win! Congrats on the loose pants! Seeing validation on the scale is nice, but nothing feels better than shrinking out of your “fat” clothes! :)
Stephanie says
First off, congrats on the show! I scheduled the DVR already! I’m down 8 pounds total since I started low carb. I’m down 1-2 pounds since starting week 1 of the menu plan. Week 2 looks amazing! I was so hoping you would do something jalepeno-ish! Looking forward to shopping- I don’t think I have to get too many items! And then cooking tomorrow! Love this! Improvements? Maybe more variation on the desserts or chocolate recipes! I incorporated your chocolate mousse recipe and had that a couple nights instead of the chocolate squares. Overall- love everything! It’s an adventure, which makes losing fun!
Mellissa Sevigny says
Thanks for the feedback Stephanie, glad you’re enjoying the menus! I figured I’d ease people in to the making of desserts, but next week will definitely include some homemade dessert options now that people have had a chance to (hopefully) purchase some coconut or almond flour!
Stephanie says
That makes sense! I did the entire prep list yesterday and started day 1 as well. Holy moly, the soup!! I have to make another batch because my very picky teenage daughter will eat all of mine! She loved it! :) My husband who is doing low carb- not keto, likes everything I’ve made. Everything’s been a winner so far. But that soup though!
Mellissa Sevigny says
I KNOW RIGHT???? I love that soup and I was excited for you guys to try it this week! The hardest part is not eating the entire batch in one sitting! :)