Meal plan

19-Day Keto Diet Meal Plan And Menu For Beginners Weight Loss

Stage 2: Week 2 (Days 6-12)

Congratulations! You’ve made it through Stage 1’s first 5 days.

You’ll find that the recipes for the next 2 weeks are perhaps a little more balanced in the macros.

Have fun with it!

Follow the recipes as is or mix and match, if you like.

Make the ones you like again and skip the ones you don’t.

Day 6

  • Breakfast – Mini Crust Less Quiches
  • Lunch – Ham & Cheddar Wraps
  • Dinner – Chicken Quesadilla
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 7

  • Breakfast – Chocolate and Peanut Butter Muffins
  • Lunch – BLT (Bacon Lettuce & Tomato) Wrap with Avocado
  • Dinner – Shrimp & Mushroom with Cheat Noodles
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 8

  • Breakfast – Pizza Omelet with pepperoni and mozzarella
  • Lunch – Chicken & Bacon Salad
  • Dinner – Spicy Lime Steak
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 9

  • Breakfast – Breakfast Smoothie
  • Lunch – Tuna Avocado Salad
  • Dinner – Butter Burger
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 10

  • Breakfast – Sausage and Egg with Cheese
  • Lunch – Chicken & Broccoli Casserole with Cheddar topping
  • Dinner – Fish Fillet with Avocado Sauce
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 11

  • Breakfast – Fat Coffee
  • Lunch – Chicken and Cheat Noodle Soup
  • Dinner – Cheesy Pork Bake
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 12

  • Breakfast – Keto Porridge
  • Lunch – Asian Beef and Coleslaw
  • Dinner – Deep Dish Pizza Quiche
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Stage 2: Week 2 Snacks

  • Vanilla Ice Cream
  • Baked Parsnip Chips
  • Chocolate Peanut Butter Balls
  • Kale Chips
  • Protein Shake
  • Salted Almond and Coconut Bark
  • Chocolate Cheesecake with Coconut

Stage 2: Week 2 Shopping List

  • Almonds – 100g
  • Almond Flour – 250g
  • Almond meal – 250g
  • Almond Milk – 500ml
  • Apple Cider Vinegar – 1 small bottle
  • Asparagus – 1 bunch
  • Avocado – 1
  • Bacon – 500g
  • Baking Powder – 20g
  • Broccoli – 250g
  • Butter – 1 stick
  • Canned Tuna – 1 can
  • Carrots – 1pc
  • Celery – 1 small bunch
  • Cheddar Cheese – 250g
  • Chia seeds – 200g
  • Chicken breast – 250g
  • Chicken stock – 500ml
  • Chives – 1 bunch
  • Chocolate Chips – 200g
  • Cocoa Powder 100g
  • Coconut Oil – 150ml
  • Coffee
  • Coleslaw salad mix – 1 small pack
  • Cream Cheese – 120g
  • Cream of tartar – 1 small pack
  • Dark Chocolate – 100g
  • Dried Oregano – 1 small jar
  • Eggs – 14
  • Fish Fillet – 250
  • Flaked Coconut – 100g
  • Fresh Basil – 1 bunch
  • Lemon – 1
  • Garlic – 2
  • Garlic Powder – 1 small pack
  • Ground Beef – 500g
  • Heavy Cream – 2 cups
  • Hemp seeds – 20g
  • Honey
  • Hot sauce 1 small bottle.
  • Italian seasoning – 1 small jar
  • Jalapeno – 1 tin
  • Kale – 1 medium pack
  • Large Shrimp
  • Lettuce – 1pc
  • Light soy sauce – 1 small bottle
  • Lime – 1pc
  • Liquid Stevia – 1 small bottle
  • Low carb wrap – 1
  • Marinara Sauce – 1 pack
  • Mayonnaise – 1 small jar
  • Mozzarella Cheese – 550g
  • Mushrooms
  • Mustard
  • Nonstick cooking spray – 1 can
  • Olive Oil – 250ml
  • Paprika – 1 small pack
  • Parmesan Cheese – 150g
  • Parsnips – 2pcs
  • Peanut Butter – 1 small dish
  • Peanut Butter Powder
  • Green Pepper 1 pcs
  • Pepperoni 150g
  • Pickled Jalapenos 1 can
  • Pizza Sauce 1 tan
  • Plum Tomatoes – 4
  • Pork rinds – 1 pack
  • Pork steak – 250g
  • Powdered Sweetener 1 small pack
  • Salami – 200g
  • Salt
  • Sausage
  • Sesame seeds – 100 g
  • Sliced Ham – 100g
  • Sour Cream -200ml
  • Soy Flour – 50
  • Spinach – 1 medium pack
  • Sriracha Sauce – 1 small bottle
  • Thin Steak – 250g
  • Turmeric – 1 small pack
  • Unsalted butter – 1 stick
  • Vanilla Extract – 1 small bottle
  • Vanilla Protein Powder – 1 small can.
  • Walnut or Pecan – 100g
  • White Onion – 200g
  • White Vinegar – 100 ml
  • Zucchini – 3 large

Previews PageNext Page

Written By

2 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *