WEEK 2 MEAL PLAN
MONDAY
Breakfast: Berry Green Smoothie
Snack: Nutty Shortbread Cookies
Lunch: Chicken-Avocado Lettuce Wraps
Snack: Crispy Parmesan Crackers
Dinner: Baked Coconut Haddock and Brussels Sprouts Casserole
Per Day
Calories: 1622; Fat: 126g; Protein: 88g;
Carbs: 34g; Fiber: 15g; Net Carbs: 19g
Fat 70% • Protein 22% • Carbs 8%
TUESDAY
Breakfast: Nut Medley Granola
Snack: Vanilla-Almond Ice Pops
Lunch: Crab Salad–Stuffed Avocado
Snack: Chocolate-Coconut Treats (2)
Dinner: Lamb Leg with Sun-Dried Tomato Pesto and Brussels Sprouts Casserole
Per Day
Calories: 1606; Fat: 130g; Protein: 77g;
Carbs: 35g; Fiber: 17g; Net Carbs: 18g
Fat 73% • Protein 20% • Carbs 7%
WEDNESDAY
Breakfast: Peanut Butter Cup Smoothie
Snack: Crispy Parmesan Crackers
Lunch: BLT Salad
Snack: Smoked Salmon Fat Bombs
Dinner: Lamb Leg with Sun-Dried Tomato Pesto (leftovers) and Cheesy Mashed Cauliflower
Per Day
Calories: 1604; Fat: 130g; Protein: 86g;
Carbs: 23g; Fiber: 9g; Net Carbs: 14g
Fat 73% • Protein 21% • Carbs 6%
THURSDAY
Breakfast: Avocado and Eggs
Snack: Almond Butter Fudge (2)
Lunch: Cauliflower-Cheddar Soup
Snack: Berry Green Smoothie
Dinner: Herb Butter Scallops and Pesto Zucchini Noodles
Per Day
Calories: 1720; Fat: 140g; Protein: 83g;
Carbs: 32g; Fiber: 13g; Net Carbs: 19g
Fat 73% • Protein 20% • Carbs 7%
FRIDAY
Breakfast: Lemon-Cashew Smoothie
Snack: Peanut Butter Mousse
Lunch: Cauliflower-Cheddar Soup (leftovers)
Snack: Chocolate-Coconut Treats
Dinner: Roasted Pork Loin with Grainy Mustard Sauce and Mushrooms with Camembert
Per Day
Calories: 1707; Fat: 139g; Protein: 84g;
Carbs: 30g; Fiber: 7g; Net Carbs: 23g
Fat 73% • Protein 20% • Carbs 7%
SATURDAY
Breakfast: Breakfast Bake
Snack: Queso Dip
Lunch: Roasted Pork Loin with Grainy Mustard Sauce (leftovers)
Snack: Almond Butter Fudge (3)
Dinner: Lemon Butter Chicken and Sautéed Asparagus with Walnuts
Per Day
Calories: 1651; Fat: 142g; Protein: 75g;
Carbs: 20g; Fiber: 5g; Net Carbs: 14g
Fat 76% • Protein 20% • Carbs 4%
SUNDAY
Breakfast: Nut Medley Granola (page 55)
Snack: Chicken-Avocado Lettuce
Wraps
Lunch: Breakfast Bake (page 58)
Snack: Raspberry Cheesecake with ¼ cup whipped cream
Dinner: Turkey Meatloaf (page 88) and
Creamed Spinach
Per Day
Calories: 1697; Fat: 140g; Protein: 71g;
Carbs: 31g; Fiber: 13g; Net Carbs: 18g
Fat 74% • Protein 20% • Carbs 6%
WEEK 2 SHOPPING LIST
MEAT AND SEAFOOD
Bacon (14 slices)
Chicken breast, 2 boneless (6 ounces each)
Chicken thighs, bone-in, skin-on (4)
Dungeness crab meat (4!½ ounces)
Haddock fillets, 4 boneless (5 ounces each)
Lamb leg (2 pounds)
Pork loin roast, boneless (2 pounds)
Sausage, preservative-free
or homemade (1 pound)
Sea scallops (1 pound)
Turkey, ground (1!½ pounds)
DAIRY, DAIRY ALTERNATIVES,
AND EGGS
Almond milk (2 cups)
Butter (1!¼ cups)
Camembert cheese (4 ounces)
Cashew milk, unsweetened (1 cup)
Cheddar cheese (13 ounces)
Coconut cream (¾ cup)
Coconut milk beverage (½ cup)
Cream cheese (1¾ cups)
Eggs (20)
Goat cheese (2 ounces)
Heavy (whipping) cream (6!⅓ cups)
Parmesan cheese (10 ounces)
Swiss cheese (4 ounces)
PRODUCE
Asparagus (¾ pound)
Avocados (4)
Basil, fresh (1 bunch)
Bell pepper, red (1)
Boston lettuce (2 heads)
Brussels sprouts (1 pound)
Button mushrooms (1 pound)
Cauliflower (2)
Cilantro (1 bunch)
English cucumber (1)
Garlic cloves (10)
Jalapeño pepper (1)
Kale (1 bunch)
Lemons (3)
Onions, sweet (2)
Oregano, fresh (1 bunch)
Parsley, fresh (1 bunch)
Raspberries (2 pints)
Scallion (1)
Spaghetti squash (1)
Spinach (3 ounces)
Thyme, fresh (1 bunch)
Tomato (1)
Zucchini (4)
CANNED AND BOTTLED ITEMS
Almond butter (2 cups)
Chicken stock (4!¾ cups)
Coconut oil (1!¾ cups)
Grainy mustard (3 tablespoons)
Mayonnaise (⅓ cup)
Olive oil (½ cup)
Olive oil, extra-virgin (6 tablespoons)
Red wine vinegar (2 tablespoons)
Stevia, liquid (18 drops)
Sun-dried tomatoes packed in oil (1 cup)
Vanilla extract, alcohol-free (2 teaspoons)
PANTRY ITEMS
Almond flour (1!½ cups)
Almonds, sliced (1 cup)
Baking powder (½ teaspoon)
Black pepper, freshly ground
Cayenne pepper (¼ teaspoon)
Cinnamon, ground (1 teaspoon)
Cocoa powder (¼ cup)
Coconut, shredded unsweetened (3!¼ cups)
Hazelnuts, ground (¼ cup)
Nutmeg, ground (1 teaspoon)
Nutritional yeast (2 teaspoons)
Onion powder (½ teaspoon)
Peanut butter (6 tablespoons)
Pine nuts (¼ cup)
Protein powder, chocolate (2 tablespoons)
Protein powder, plain (2 tablespoons)
Protein powder, vanilla (2 tablespoons)
Pumpkin seeds (½ cup)
Sesame seeds (1 teaspoon)
Sunflower seeds (1 cup)
Sweetener, granulated (¼ cup)
Walnuts, chopped (1 cup)
Sea salt