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)
Bel says
I have sent you private messages Mellissa singing my praise for this website and your meal plans. I haven’t ever come across such an easy to follow meal plan before that keeps you looking forward to what the next week will offer. I’m in the health industry here in Australia and would definitely recommend your site to others. I do miss my vegetables but overall feel great. Have you experienced little setbacks? I have had a few more carbs here and there the last couple of days but I am exercising a lot too and wondering if this affects things. Also, wondering if you have ever stalled and stopped losing the weight? I want to get back on track and can’t wait to see what you have up your sleeve for us.
Mellissa Sevigny says
Hi Bel, I was just scrolling down and saw that I never responded to this comment – not sure how I missed it but so sorry about that! I have experienced setbacks from time to time and then have to get back on the wagon. I don’t worry too much about my weight loss slowing week to week while I’m on keto, because so many things can wreak havoc like PMS, exercise, stress, etc. and it always picks back up again. The ketostix are great for making sure that you are in ketosis though – that gives me peace of mind that I’m on the right track even if the scale stops moving for a bit. You can also experiment with eliminating dairy, artificial sweeteners, or lowering calories to see if that helps get the scale moving again. Drinking lots of water is always important, and finally being sure you are getting enough fat and not too much protein. Hope that helps! There are so many variables that sometimes experimentation is the best way to figure out what works for you to keep the scale moving each week! Keep us posted!
Pat says
Wine? Is this totally off limits? or can I work the calories/carbs into my menu? Thanks.
… why do I think I already know the answer!
Mellissa Sevigny says
Wine slows me way down Pat, so I avoid it when I’m trying to lose. But if you work the carbs in you can probably get away with it in moderation. Any alcohol will take your liver away from breaking down fat though so it’s definitely not running optimum for weight loss if you’re drinking.
Stephanie says
I’m in for 12 weeks!
Patti says
I just read that you will do menus for 12 weeks! Thank you so much! I’m doing the happy dance! I am on day 2 of the 3 day quickstart, haven’t had low carb flu. Yeah! Haven’t checked for weightloss will do that Thursday am. I’m already in ketosis. Your recipes are amazing, everything taste great. I’m a fan. Thanks again.
Mellissa Sevigny says
Thanks Patti, hope you continue to have great success with the plans!!
Pat says
Just polished off the Jalapeno Poppers Soup for lunch. (I sometimes swap lunch/dinner). This is just the perfect day for soup — we’re getting a nice, big snowstorm in the Northeast. Truly a delicious soup that goes together so quickly and the pepper “heat” prevents me from eating more than the 1 cup serving. It is filling, spicy, and tastes just like a Jalapeno Popper! Also love that your recipes include ingredients that are used frequently in other recipes.
1 QUESTION? How many weeks do you plan to offer your menus? I have a longer road ahead than you, but I’m sure I can just repeat the menu cycle if you only plan to do 6 or 8 weeks. Thanks.
Mellissa Sevigny says
I really love that soup and need to make a batch soon – glad you liked it too Pat! I plan to keep doing the menus for as long as I’m getting feedback that people are using them! Probably 12 weeks to start and then I’ll re-evaluate based on time and interest!
Pat says
12 weeks !!! OMG! that would be wonderful! I am so committed to this and I think many of your followers are too. The shopping lists alone are such a huge help and time-saver. I print them, check-off what I need, and off to the store I go. You’ve made it so easy for us to eat wonderful food and lose weight. There’s really no substitute for making a healthy meal from scratch. I’ve tossed all the worthless processed foods and don’t miss them a bit.
Laurie says
Yeah!!! Thanks so much!!!
Mellissa Sevigny says
You’re welcome Laurie!!!
Nukhet says
Hi Mellissa,
I recently found your blog and I absolutely love it. I have been following it with great interest. I have a question to ask you.
I have not always been heavy! When I moved to USA 26 years ago, I gradually gained a lot of way because of eating the standard american diet. Recently, (within the last 3 years) I lost 70 lbs and I am back at the weight I was when I moved to USA. I have maybe 5 lbs to lose, if that…
My question is… how do I use the Keto diet to maintain first? and then possibly to release 5 more lbs with ease? I just finished last round of HCG diet (it served me greatly at the time) 100 days ago and have been maintaining.
What would you recommend someone like me? Thank you so very kindly in advance! :)
warmly, Nukhet
Mellissa Sevigny says
Follow the plan Nukhet and see how you do. You’ll lose what you have left and then to maintain you can increase your carbs to between 30 – 50g per day and keep your calories in a good range for your personal activity/fitness level.
Nukhet Hendricks says
Thank you so much Melissa. I so appreciate your response and the fantastic blog! You are an inspiration! <3
Emily says
I lost 2 pounds in week one! (Though I started a little late so didn’t do it the entire week!) I had been doing Bodybyvi, which worked for me, at first! But I just can’t survive off 1200 calories for the rest of my life! Every time I would try and ween off the shakes, I would gain weight! Even 1300 calories in one day and I would be heavier the next day! I couldn’t find a way to regulate! It amazes me that I can eat 1600-ish calories in one day and still lose weight! I told my MIL about this, and she said “Oh, 1600 calories is too much for me! I can’t lose weight on that!” I told her I’d said the same thing, but was sick of what wasn’t working anymore and gave it a try! AND IT WORKED!!! Thank you so much for putting in the time to do these meal plans, especially since you’ve been having a rough go of it with your allergies! All of the food has been fabulous, so far! I can’t wait to try all of the new things for this week!!!
Mellissa Sevigny says
Thanks so much Emily! It really is amazing how much delicious high fat food you can eat on Keto and still lose weight and lower your blood pressure among other things! I’m happy to spread the word – and that the meal plans are working for so many people!!! Thanks for sharing, keep us updated!!!
Wendy says
Thanks for week 2 menu, can’t wait to try it. I am down 9 pounds after week 1. So excited!!!! Also, what is your opinion of using non-dairy creamer in coffee? That is all we have at work so I have been drinking water and tea, but sometimes a girl just wants a cup of java.
Mellissa Sevigny says
Even the sugar free ones have starches and other fillers that add carbs so I’d be careful with it – but as long as you don’t go over 20g per day of net carbs then it’s really up to you how you budget them. If it were me I’d bring a small plastic container of heavy cream to work every day – which is what I do when I travel – only because I’d rather eat my carbs than drink them. Again, you can really do anything as long as you’re below 20 for the day!
Sharon Looper says
First off…congrats on Dr Oz. Hoping the best for you. My story. I am 53 years old. I have been plagued with cysts and lipomas since I was young. I lost my right ovary to cysts when I was 20. I was skinny up until I turned 40. Then steadily gained. At my heaviest I weighed 321 pounds. I am 5’11” tall. I started Atkins in 2011. I lost 100 pounds in a year and a half. Then started having problems with my thyroid being enlarged and causing it to push against the back of my neck. No fun!! Sure enough it was covered in cysts and fluid. So they removed my left thyroid. Then things went crazy. I gained 37 pounds back because I just gave up. I started thyroid meds and bioidentical hormone therapy and I am finally starting to feel like myself again. I have actually followed you for a while. I was so excited to see you start this. It gave me the incentive to try it again. I have lost 6.6 lbs this last week. I just finished your 3 day kickstart that lasted my husband and I a full week. Lol! Starting week one. Tomorrow. We have to travel every other week for his job. Anxious to see how this is going to go. I do know that I feel better now than I have felt since I had my thyroid removed. I believe in this way of eating. I want to thank you, again, for doing this. I know it is a lot of work. I never took the time to learn about the fat ratios and stuff, I just tracked my net carbs. So I am learning a lot.
Mellissa Sevigny says
Hi Sharon, thanks for sharing your story! I can’t imagine how frustrating that must have all been – I can see why you gave up and threw in the towel for awhile! I’m excited for you that you’ve lost weight in the plan in spite of your thyroid problems, and I’m really looking forward to hearing about your ongoing progress in the coming weeks! Please do keep us posted!!!
Rachel says
How do you limit yourself to just 1/2 cup of the cheesy cauliflower puree? I end up eating the whole batch every time I make it. Maybe I will get picky boyfriend to make it for me and portion it out for me.
Mellissa Sevigny says
It’s hard, that’s why I bulk it up with salad and other things. OR I just omit carbs elsewhere in the plan (snacks and dessert usually) and eat a big bowl of it! :)