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)
Dawn says
Is there a way to easily track total carbs with these recipes?
Thanks!
Pam says
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.
Jeanie says
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.
Mellissa Sevigny says
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.
Corinne says
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!
Matthew Marsolais says
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!
Mellissa Sevigny says
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!!!
Brent says
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?
Mellissa Sevigny says
Yes – it adds to the flavor of the broth!
Cynthia says
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.
Trisha says
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!
FAB says
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!
Marci says
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!
Pam says
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.
Marti Peterson says
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
Mellissa Sevigny says
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!!!