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)
Lindsay Brooks says
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?
Mellissa Sevigny says
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.
Jade says
First I would like to say a massive thank you for this diet plan.
My fiancé and I are currently in week 2 and some of the meals have been hit or miss. We live in a shared house so usually rushing the meals not great and we don’t have sufficient storage space so constantly buying food…annoying.
We had an intention fluke over the weekend because is was my birthday and we were in Rome (When in Rome).
We resumed on Tuesday Morning. I have lost 4kg and now the scale is not even shifting a little bit. My body fat went up and I am terrified shouldn’t I be loosing weight constantly??
Well starting Monday next week I will be a lot more careful. Gonna try not to buy any more food this week and just eat what we already have.
Thanks again….check in soon.
Amelia says
Hi!
I’ll be starting week 2 on Monday, and I have to say I feel great! A lot of the reviews about this diet said to expect to feel crappy for the first week or two, but I’ve had way more energy that I did before I started. My whole family loves the recipes too.
I don’t know how much I’ve lost, as I don’t own a scale and I avoid them like the plague, but I know I’ve at least lost a couple inches.
The question I have is more for the other readers than for you, Melissa. Does anyone have any suggestions for a substitute for the jalapeno recipes? I’m not a fan of spicy. I will be doing my own research, but if anyone has suggestions, it would be awesome!
Jaime says
Let me tell you how much I love the food. I’m very picky and I hate broccoli and cauliflower etc. But a friend of my husbands started this and had lost about 23 pounds last I heard. He didn’t exactly follow to a T as he substituted some snacks for just the cheese lol so I went and tried it i was so happy when the first week I lost 15 pounds! It was so exciting my goal is to be below 200 by January and I was only 15 pounds from there now. But then unfortunately I couldn’t afford to but week 2 ingredients so I tried my second week with what I had left. Keeping away from carbs and soda and sweets I even started walking 30 min a day. I didn’t lose any pounds that week :( lol I get discouraged easily so I gave up lol I’ve gained about 4 pounds in 2 weeks how sad but I’m trying to redo it and start weeks 2 meal plan next week it looks extremely yummy and thank you for your time in making these menus
Elizabeth says
How do you or where do you get bone broth?
Karen says
Love your recipes,they are so helpful. I do my own version on some.
Michelle Marrujo says
Hi there! My first week and down 1.4 pounds and I feel great!!!! Before I started I was eating only 1000 calories, so these menus are a treat! Thank you!!!! Will keep you updated! I am so full of energy now!
Ila says
Thanks for the menu! My weight loss stalled after a few weeks of starting keto and your meal plan is exactly what I needed. Back on the weight loss train!!!
Tracy Sandy says
Well, I’ve tried just about EVERYTHING out there and so far the only thing that WAS working was HCG. I lost about 40 lbs on it but once I was done it slowly started making it’s way back. I’m looking for a lifestyle change. I’m a T1 diabetic and I just don’t want to deal with the excess, frustration & disapointment anymore! I want to lose about 40 lbs and I wan to learn to keep it off. I wan tto make chagnes that are going to stick with me & help me to control my diabetes and allow me to be IN CONTROL for a change. :) I’ve been gathering my information & your site is wonderful! Thank you for sharing so much information. I’m still gathing & planning and I plan to officially start next week. Wish me luck! :)
LauraRetzer says
I am SO excited about this. I have been on Weight Watchers for a full year now with very limited results…not that the program does not work…for normal people, I am just not normal. hahaha 11 years ago I was diagnosed with breast cancer and underwent a radical mastectomy and full hysterectomy. The steroids to combat nausea during chemo, instant menopause and meds caused me to gain nearly 100 pounds in 4 months. Fear of finding another tumor should I lose the weight again has had me mentally “frozen” in my tracks for far too long. I re-joined WW one year ago and have only managed to lose 19 pounds. They suggest I talk to my doc, and my doc says I should talk to them. I am following the program to a T, but all of the trauma my body has been through at my age (I am currently only 44) has left my internal wires crossed and I needed to find SOMETHING that could get results…WELL…I must say, I started the program last Friday and by Tuesday (at my WW meeting) I had lost 7 pounds!!! I am printing week two now and SUPER excited about it. The food and recipes are amazing and I am able to add bread, rice, potatoes in for my husband so he doesn’t have to change his diet because I did…HE LOVES THE FOOD TOO. Looking forward to week 2!!!
Mellissa Sevigny says
Thank you so much for sharing your story – I’m super excited for you to finally be seeing progress! My body is like yours – I lose super slow on WW or other programs that mostly just restrict calories. Add in steroids and everything else you’ve been through no wonder you were having difficulty losing! Keep me posted on your progress through the weeks – so happy for you!