Customized 7 days Low Carb Diet Meal Plan: Week 2

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Table of the customized 7 days Low Carb Diet Meal Plan: Week 2

DaysBreakfast
( At 10 am)
Lunch
( At 2 pm )
Snacks
( At 4:30pm)
Dinner
( At 7 pm )
MondayIntermittent FastingSpinach Stuffed Chicken BreastCinnamon Greek Yogurt with Walnuts + Apple Cider Vinegar DrinkBacon Wrapped Shrimp
TuesdayIntermittent FastingFried Eggs and CheeseCheesecake FluffShrimp Salad
WednesdayIntermittent FastingScallop with Shrimp in ButterBacon and Cheddar Crisps + Apple Cider Vinegar DrinkCrab Cake BLT
ThursdayIntermittent FastingGarlic Butter Steak with BroccoliCheese Roll-ups + Apple Cider Vinegar DrinkBLTA Salad
FridayIntermittent FastingSteak and Shrimp KabobsKale Chips + Apple Cider Vinegar DrinkSalmon Salad
SaturdayIntermittent FastingBacon and Cheese OmeletBerry Mousse + Apple Cider Vinegar DrinkChicken Zoodle Salad with Pesto
SundayIntermittent FastingMango Greek YogurtZucchini Nacho Chips + Apple Cider Vinegar DrinkTuna Avocado Salad

N.B :

  • Take Apple Cider Vinegar Drink at evening. This will keep you hydrated and prevent salt-water imbalance during your fasting hours.
  • Drink 2-3L of water daily mixing with a pinch of Himalayan Pink Salt for better and quick results. This would flush out toxins from body.
  • Use Organic Oil in your cooking.Customized 7 days Low Carb Diet Meal Plan: Week 2
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Recipes of the 2nd week of Low Carb Diet Meal Plan 

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Day – 1

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Spinach Stuffed Chicken Breast Recipe

Ingredients  

  • 1 4 oz Chicken Breast
  • ¼ teaspoon Chili Powder
  • ¼ teaspoon Italian seasoning
  • 1/12 teaspoon Black Pepper
  • 1/12 teaspoon Salt

For the filling:

  • ½ cup Fresh Spinach, chopped 
  • 1 oz. Cream Cheese at room temp
  • 1 tablespoon Parmesan cheese
  • 1 tablespoon Mozzarella cheese
  • ¼ tablespoon Minced Garlic
  • 1/12 teaspoon Pepper
  • Salt to taste

Preparation 

  1. To Make filling: In a medium bowl, combine spinach, cream cheese, parmesan cheese, mozzarella cheese, garlic, and salt + pepper until fully combined.
  2. To Butterfly chicken breast: Lay them flat on a sturdy surface. Place one hand on top to hold it in place and then slice 3/4 of the way through the chicken breast (be careful not to slice all the way through).
  3. To Stuff the Chicken: Season the outside of the chicken with chili powder, Italian seasoning, salt, and pepper. Spoon the cheese mixture into the middle of the cut chicken breasts and fold the chicken so the cream cheese is sealed inside. Use toothpicks to secure chicken if desired.
  4. To Cook: Heat a non-stick skillet on medium high and add little olive oil. Cook the chicken, covering the pan with a lid, for about 9-10 minutes per side or until the chicken is cooked through.

 

Nutritional Information

  • Calories – 281 cal
  • Fat – 16g
  • Protein – 30g
  • Net Carb – 3g

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Snacks: Cinnamon Greek Yogurt with Walnuts Recipe

Calories – 160 cal

Ingredients 

  • ¼ cup Greek Yogurt
  • ½ oz. Walnuts
  • ½ teaspoon Cinnamon

Preparation 

Take greek yogurt in a bowl. Sprinkle cinnamon on top and put walnuts on top and serve with a glass of Apple Cider Vinegar Drink.                                                   

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Apple Cider Vinegar Drink Recipe 

Calories – 84 cal

Ingredients 

  • 1 cup Lukewarm Water
  • 2 tablespoons Apple Cider Vinegar ( labeled as ‘with the mother’ )
  • ½  teaspoon Pink Himalayan Salt
  • 2 tablespoons Lemon Juice
  • 1 tablespoon Organic Honey 

Preparation 

  1. Combine all ingredients and stir.
  2. Enjoy !
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Day – 2 

Fried Eggs and Cheese Recipe

Ingredients 

  •  Eggs
  • ½ tablespoon Butter
  • ½ cup Cheddar Cheese, cubed
  • ½ (2 oz.) tomato
  • ½ teaspoon Dried Oregano (optional)
  • Salt and Ground Black Pepper

Preparation  

  1. Heat butter in a frying pan over medium heat.
  2. Season the tomato’s cut side with salt and pepper. Place the tomato, cut side down, in the frying pan.
  3. Crack the eggs straight into the same pan. For eggs sunny side up, leave the eggs to fry on one side. For eggs cooked over easy, flip the eggs after a few minutes and cook for another minute. For harder yolks, cook for a few more minutes. Season with salt and pepper.
  4. To serve, place eggs, tomato and cheese on a plate. Sprinkle eggs and tomato with dried oregano for some extra color and flavor.

 

Nutritional Information

  • Calories – 416 cal 
  • Fat – 33g
  •  Protein – 25g
  • Net Carb – 4g

 

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Snacks: Cheesecake Fluff Recipe

Calories – 322 cal

Ingredients 

  • 2 oz. Cream Cheese
  • 1 oz. Cold Heavy Cream
  • 1 tablespoon Sour Cream
  • 2 tablespoons Powdered Erythritol / any artificial sweetener
  • ¾ teaspoon Vanilla Extract

For decoration:
¼ cup Chopped Strawberries (optional)

Preparation 

  1. Place the cream cheese and sweetener in the bowl.
  2. Mix with a hand mixer on medium-low speed until the mixture is creamy.
  3. Add vanilla extract and sour cream and beat until well blended.
  4. Scrape down the beater and the sides of the bowl with a spatula and pour in the heavy cream.
  5. Whip until the mixture can hold stiff peaks.
  6. Top with chopped strawberries and serve.

      

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Day – 3 

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Scallop with Shrimp in Butter Recipe

Ingredients 

  • 2½ oz. Scallops
  • 1¾ oz. Jumbo Shrimp 
  • 1¼ tablespoons Butter
  • 1 tablespoon Chives
  • ½ tablespoon Lemon Zest
  • 1/10 teaspoon Salt
  • 1/16 teaspoon Black Pepper

 Preparation  

  1. Pat the shrimp and scallops dry with a clean paper towel.
  2. Heat the butter in a frying pan over a moderate heat, add the jumbo shrimp and cook for 2 minutes.
  3. Turn the shrimp over, add in the scallops and season with a little salt and pepper. Sauté for a further 2-3 minutes, turning halfway through, until all is completely cooked through and the scallops are opaque.
  4. Remove the prawns and scallops from the pan and set aside. Add the lemon zest and chives to the butter, stir through briefly to warm.
  5. Pour the butter over the seafood to serve.

Nutritional Information

  • Calories – 277 cal
  • Fat – 16.6g
  • Protein – 27.1g
  • Net Carb – 1.9g

 

 

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Crab Cake BLT Recipe

Ingredients 

Crab Cakes

  • 4 oz. Lump Crab Meat, drained
  • 1 Egg
  • 1 tablespoon Coconut Flour
  • 1 tablespoon Fine Ground Almond Flour
  • 1/8 teaspoon Garlic Powder
  • 1/16 teaspoon Onion Powder
  • ¼ teaspoon Salt
  • 1/10 teaspoon Black Pepper
  • 2 tablespoons Butter

BLT Topping

  • 2 tablespoons Keto Mayonnaise
  • 4 slices Cooked Crispy Bacon
  • 2 Butter Lettuce Leaves, separated
  • 1 Medium Tomato, cut into thick circles
  • ¼ Large Avocado, cut into wedges or smashed

 Preparation  

Crab cakes

  1. Mix all ingredients in a medium bowl. Form into 2 even sized patties and set on a plate. Cakes will be chunky, so if they do not form into perfect cakes, smush them together as needed. Transfer plate to the refrigerator to set while you prep the rest of the BLT ingredients.
  2. Heat cooking oil in a fry pan over medium heat. Once hot, add crab cakes. Let cook without touching, 3-4 minutes. Flip and brown on the second side. Remove from the heat and let cool slightly.

BLT Assembly

  1. Set chilled crab cakes on a plate, and spread 1 tablespoon Keto Mayo on each. Top with lettuce, tomato, crispy bacon and avocado. Serve !

Nutritional Information

  • Calories – 633 cal
  • Fat – 58.5g
  • Protein – 40.3g
  • Net Carb – 8g

                             

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Snacks: Salad Sandwiches Recipe

Calories – 383 cal

Ingredients 

  • 2 ounces Romaine Lettuce
  • 1 tablespoon Butter or Keto Mayonnaise
  • 2 tablespoons Cheese of your liking
  • ½ Avocado, Sliced
  • 4 Cherry Tomatoes, Sliced

Preparation 

  1. Rinse the lettuce thoroughly and use it as a base for the toppings.
  2. Spread butter or mayonnaise on the lettuce leaves and layer the cheese, avocado and tomato on top. Enjoy with a glass of Apple Cider Vinegar Drink.

    

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Day – 4 

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Garlic Butter Steak with Broccoli Recipe

Ingredients  

  • 2 Large Eggs, whisked
  • 2 tablespoons Butter, divided
  • 1 tablespoon Onion
  • 1 tablespoon Red Pepper, diced
  • 1 tablespoon Green Pepper, diced
  • ½ oz. Bacon, chopped
  • 1 oz. Cheddar Cheese

Preparation  

  1. Preheat a skillet over medium heat.
  2. Add 1 tbsp butter and the vegetables. Cook until tender. Add bacon and cook 1 minute more.
  3. Add remaining butter and mix well. Pour eggs into the pan and reduce heat to medium low.
  4. Allow eggs to cook using a spatula to slowly lift the edges and allow uncooked egg to run underneath.
  5. Cook until set. Top with cheese, season with salt and pepper, remove from heat and cover 1 minute or until melted.
  6. Fold in half and serve. 

 

Nutritional Information

  • Calories – 329 cal
  • Fat – 13.9g
  • Protein – 43.7g
  • Net Carb – 3.7g

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Grilled Shrimp Skewers Recipe

Ingredients  

  • ½ lb Sirloin Steak, cut into small cubes
  • ¼ tablespoon Olive Oil
  • 1 Garlic Clove, minced
  • ½ tablespoon Butter
  • Salt and Pepper to taste

 Preparation  

  1. Heat a skillet over medium-high heat with olive oil.
  2. Cut the steak into cubes and season with salt and pepper.
  3. Once the skillet is hot, add in the steak pieces. Cook for 3-4 minutes on each side. Stir occasionally. For the steak to get really crispy, drain out excess water out of the skillet at the end of the cooking. Once the liquid is drained, place the skillet back on the heat and brown another minute or so. This will give the steak a nice crispy texture.
  4. Transfer the cooked steak into a bowl and place to the side.
  5. To the hot skillet, add the butter and minced garlic. Heat for 30 seconds.
  6. Transfer the steak back to the skillet and mix together with a large wooden spoon. Make sure to coat the steak evenly with butter and garlic mixture. Season with salt and pepper. Set aside.
  7. Toss the broccoli in little more butter or olive oil. Season with salt and pepper.
  8. Serve with broccoli.

 

Nutritional Information

  • Calories – 240 cal
  • Fat – 18g
  • Protein – 18g
  • Net Carb – 1g

      

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BLTA Salad Recipe

Ingredients  

  • 2.5 oz Spring Mix

Salad Mix-ins

  • 3 slices Bacon, cooked
  • 1 tablespoon Red Onion, diced
  • 5 cherry tomatoes, sliced in half
  • 1 ripe Avocado
  • 1 tablespoon Blue Cheese / Feta Cheese crumbles, optional

Dressing

  • 2 tablespoons Ranch Dressing / any dressing of your liking

 Preparation  

  1. Fry the bacon slices in a frying pan.
  2. While the bacon is cooking, assemble the salad ingredients.
  3. Allow the bacon to cool for at least 5 minutes and chop into pieces.
  4. Top the bacon pieces over the salad and drizzle with ranch dressing.

 

Nutritional Information

  • Calories – 560 cal
  • Fat – 48g
  • Protein – 12g
  • Net Carb – 9g

 

                                                         

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Snacks: Cheese Roll-ups Recipe

Calories – 330 cal

Ingredients 

  • 2 oz. (½ cup) Cheddar Cheese or Provolone Cheese or Edam Cheese, in slices
  • ½ oz. Butter

Preparation  

  1. Place the cheese slices on a cutting board.
  2. Slice butter with a cheese slicer or cut really thin pieces with a knife.
  3. Cover every cheese slice with butter and roll up. Serve.

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Day – 5 

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Steak and Shrimp Kabobs Recipe

Ingredients 

  • ¼ Medium Zucchini, sliced
  • ¼ Large Red Bell Pepper, chopped into large pieces
  • ¼ Large Yellow Bell Pepper, chopped into large pieces
  • ¼ Large Red Onion, chopped into large pieces
  • 2 2/3 oz. Steak, cut into large chunks
  • 2 2/3 oz. Jumbo Shrimp, peeled and deveined with tails on

Garlic Butter

  • 2/3 tablespoon Butter, melted
  • ½ teaspoon Fresh Parsley, chopped
  • 1/3 teaspoon Garlic, minced

Preparation  

  1. Preheat a grill, or the oven to 375˚, depending on your preferred cooking method. If using the oven, soak the wooden skewers in water a few hours before using.
  2. Place the shrimp, steak and vegetables into a large mixing bowl.
  3. Drizzle the ingredients with olive oil and add salt and pepper to taste. Toss to combine well.
  4. Layer the vegetables and protein on the skewers in any way that you like.
  5. For grill preparation, place the kebabs on the grill and cook for 4-5 minutes on each side. For the oven, cook for 10-15 minutes, turning the kebabs halfway through the cooking time.
  6. In a bowl, combine the ingredients for the garlic butter.
  7. As soon as the kebabs come off of the grill or out of the oven, brush them liberally with the garlic butter before serving.

Nutritional Information

  • Calories – 320 cal
  • Fat – 26g
  • Protein – 35g
  • Net Carb – 4g

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Salmon Salad  Recipe

Ingredients 

  • 5 oz. Salmon Fillet (Boneless)
  • ½ tablespoon Olive Oil for frying
  • Salt and Pepper
  • 4 Cherry Tomatoes, Diced
  • 2 oz. Cucumber, Diced
  • 4 tablespoons Feta Cheese, Crumbled
  • ¼ Romaine Lettuce, cut into bite-sized pieces
  • 1/5 Red Onion, Sliced
  • ½ oz. Olives 
  • ½ tablespoon Lemon Juice
  • 1 tablespoon Fresh Mint, Roughly Chopped
  • ¼ Lemon Slices, for serving (optional)
  • 2 tablespoons Ranch Dressing or your preferred dressing

 

Preparation 

  1. Heat up a frying pan over medium-high heat. Add olive oil. Season the salmon with salt and pepper and sear on both sides until crispy and cooked to your liking.
  2. Take the rest of the salad ingredients on a plate. Slice salmon and arrange over salad. Serve with ranch dressing and lemon slices.

Nutritional Information

  • Calories – 580 cal
  • Fat – 58g
  • Protein – 40g
  • Net Carb – 8g

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Snacks: Kale Chips Recipe

Calories – 232 cal

Ingredients  

  • ¼ pound Kale
  • 1 tablespoon Olive Oil
  • ½ teaspoon Lemon Juice
  • Salt

Preparation 

  1. Preheat the oven to 300˚F.
  2. Rinse and dry the kale. Remove the thick stem and tear big leaves into smaller pieces.
  3. Toss the kale in olive oil and lemon juice and sprinkle on salt.
  4. Place the kale on a baking sheet lined with parchment paper and bake in the oven for 10-15 minutes, until the chips are crispy but not burned. Toss the chips a few times so they bake evenly.
  5. Serve with a glass of Apple Cider Vinegar Drink.

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Day – 6 

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Chicken Zoodle Salad with Pesto Recipe

Ingredients 

  • 13 lb Boneless Chicken Thigh
  • 4/5 oz. Sugar-free Green Pesto
  • 1¼ oz. Cherry Tomatoes, halved
  • 1 oz. Feta Cheese, crumbled or cubed
  • 3 oz. Zucchini Noodles
  • ¾ tablespoon Olive Oil

Preparation 

  1. Place the chicken thigh in a pot and add cold water until the chicken is just covered.
  2. Bring to a boil. Then reduce the heat to medium-low and simmer for 15 minutes or until the chicken is thoroughly cooked.
  3. Remove the chicken from the water and shred it using two forks. Set aside.
  4. While the chicken is cooking, spiralize the zucchini and place the zoodles in a mixing bowl.
  5. Pour the pesto over the zoodles, and toss to completely coat the zoodles.
  6. Add shredded chicken, tomatoes, and feta to the zoodles and gently toss with tongs until evenly combined. Drizzle with olive oil.

Nutritional Information

  • Calories – 467 cal
  • Fat – 33g
  • Protein – 36g
  • Net Carb – 5g

 

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Snacks: Berry Mousse Recipe

Calories – 510 cal

Ingredients

  • ½ cup Heavy Whipping Cream
  • ¾ ounce Fresh Raspberries/Strawberries/Blueberries
  • ½ ounce Chopped Pecans
  • 1/8 Lemon and Zest
  • 1/10 teaspoon Vanilla Extract

Preparation  

  1. Pour the cream into a bowl and whip with a hand mixer until soft peaks form. Add the lemon zest and vanilla towards the end.
  2. Add berries and nuts to the whipped cream and stir thoroughly.
  3. You can enjoy immediately if you don’t mind a less firm consistency. Otherwise cover with a plastic wrap and sit in the refrigerator for around 2 hours for a firm mousse. Enjoy with a glass of Apple Cider Vinegar Drink.
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Day – 7 

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Mango and Yogurt Smoothie Recipe

Ingredients 

  • 1 Ripe Mango
  • 2 tablespoons Greek Yogurt
  • ¼ teaspoon Cinnamon

Preparation  

  1. Place the mango in the freezer for 30 minutes to allow it to cool. If you are in a hurry you can skip this step and add 2 ice cubes into the smoothie instead. Remove the skin of the mango with a food peeler. Cut mango into medium chunks, reserve some mango chunks to use later for garnish on the smoothie. 
  2. Place the mango, Greek yogurt and 1/4 teaspoon cinnamon in the blender. Blend for 2-3 minutes on high or until the mixture is creamy. Use a spoon to scrape the edges of the blender if any mango gets stuck on the sides. Pour into a cup, top with the reserved mango and lightly sprinkle with cinnamon.

Nutritional Information

  • Calories – 157 cal
  • Fat – 0.6g
  • Protein – 3.1g
  • Net Carb – 3.2g

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Tuna Avocado Salad Recipe

Ingredients 

  • 6 oz. Canned Tuna in water
  • ¾ avocado, sliced
  • ¾ oz. Red Bell Peppers, sliced
  • ½ oz. Red Onions, sliced
  • 1¼ oz. Cucumber, quartered
  • ½ oz. Celery Stalks, diced
  • ½ tablespoon Lime Juice
  • 1½ tablespoons Olive Oil
  • Salt and Pepper to taste

Preparation  

  1. Drain the tuna. Use a fork to flake the tuna onto a plate.
  2. Slice red bell pepper and red onion into thin slices. Quarter the cucumber, lengthways, remove seeds, and slice. Halve the celery, lengthways, and then cut into small pieces. Then peel and de-stone the avocado and slice it.
  3. Arrange all ingredients in layers on a serving platter.
  4. Place the lime juice and olive oil in a small jar and shake well to combine. Drizzle dressing over salad and finish off with salt and pepper to taste. You can have Ranch Dressing if you want.

 

Nutritional Information

  • Calories – 639 cal 
  • Fat – 45g
  •  Protein – 44g
  • Net Carb – 7g

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Snacks: Zucchini Nacho Chips Recipe

Calories – 210 cal

Ingredients 

  • 1/3 Zucchini
  • Salt
  • 1/3 cup Coconut Oil / Olive Oil
  • 1/3 teaspoon Garlic Powder
  • 1/5 teaspoon Ground Cumin
  • 1/3 teaspoon Chili Powder

Preparation 

  1. Cut the zucchini crosswise into thin, round slices.
  2. Place slices in a colander and sprinkle with lots of salt. Let sit for 5 minutes then press out water.
  3. Heat the oil in a pan.
  4. Drop the zucchini into the hot oil.
  5. Once the zucchini turns golden brown, remove from the pan and place onto a paper towel.
  6. Sprinkle with the spices and enjoy with a glass of Apple Cider Vinegar Drink.

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