Low-Carb Challenge Week Two Menu and Grocery List

WEEK 2 MEAL PLAN, GROCERY LIST & PREP TIPS

This page provides everything you need for the second week of the 21-Day Low-Carb Challenge, including:

  • Tips for meal prep
  • The second week’s menus with links to the recipes
  • A list of groceries to gather

Scroll down to view or download the resources. 

MEAL PREP HELPFUL TIPS

On the day before you start following Week 2 of the meal plan, do the following:

Are you very short on time during the week?

Here are some additional suggestions to reduce the amount of cooking you need to do during the week.

EXTRA TIPS FOR WEEK TWO

Here are some tips to make your week go smoothly:

You’ll need 3 ripe avocados for week two. Slightly firm avocados will ripen within three days when stored at room temperature.

Not a fan of avocados? Substitutions are provided in the meal plan.

You’ll notice that the recipes for most breakfasts and lunchtime salads are set up to feed one person, while the dinners are set up to feed two or more people. If you have a partner following this meal plan with you, you will need to adjust the grocery list to accommodate the extra breakfast and lunch recipes.

Whenever possible, I tried to minimize waste by including leftovers in later meals. Meals that utilize leftovers are noted on the meal plan below, and leftover solutions are presented within the downloadable meal plan below.

Unless otherwise stated, you will eat one serving of each menu item.

Low-Carb Meal Plan - Week 2 At-A-Glance

Below, you can download all or part of the Week 2 Meal Plan or scroll down and view the plan online.

21-Day Low-Carb Meal Plan - Week 2 At-A-Glance

DAY BREAKFAST LUNCH DINNER

DAY 8
Cal: 1,166
Fat: 86g
Carbs: 44.5g
Fiber: 18.7g
Protein: 58.5g

DAY 9
Cal: 1,238
Fat: 94.4g
Carbs: 47.1g
Fiber: 18g
Protein: 59.8g

Leftover Breakfast Frittata

DAY 10
Cal: 1,200
Fat: 83.3g
Carbs: 51.6g
Fiber: 18.2g
Protein: 66.2g

DAY 11
Cal: 1,124
Fat: 90.1g
Carbs: 42.2g
Fiber: 11.8g
Protein: 44.5g

Leftover Low-Carb Shepherd's Pie; Leftover Tomato & Squash Mix; 1 cup of Strawberries with Homemade Whipped Cream

DAY 12
Cal: 1,201
Fat: 81.5g
Carbs: 55g
Fiber: 20.8g
Protein: 71.1g

DAY 13
Cal: 1,212
Fat: 93g
Carbs: 50.4g
Fiber: 17.4g
Protein: 54.4g

DAY 14
Cal: 1,311
Fat: 102.1g
Carbs: 49.2g
Fiber: 16.3g
Protein: 61.1g

21-Day Low-Carb Challenge - Week 2 Grocery Lists

Below, you’ll find two grocery lists. The first list provides the ingredients and amounts for the week two recipes.

The second list includes staples and optional ingredients that are needed for each week of the Low-Carb Meal Plan Series. You should have those staples/items in your kitchen before starting the meal plans.

Food Category Week 2 Ingredients & Amounts

Canned Goods

  • Black Beans - 1 1/3 cup (57g)
  • Mushrooms, substitute fresh - 2-4 cups (140 - 280g)
  • Natural Almond Butter - 2 tablespoons (31g)
  • Natural Peanut Butter- 2 tablespoons (32g)

Condiments

  • Full-fat Blue Cheese Dressing, subs. other dressing - 2 tablespoons (30g) 

Dairy

  • Blue Cheese Crumbles, subs. feta cheese - 1 ounce (28g)
  • Cream Cheese - 3 ounces (85g)
  • Feta Cheese, crumbled - 1/4 cup (28g)
  • Monterey Jack Cheese - 3 ounces (85g)
  • Parmesan Cheese, Grated - 1 cup (120g)
  • Parmesan Cheese, Shredded - ¼ cup (20g)
  • Shredded Sharp Cheddar Cheese - 1/2 cup (56g)
  • Swiss Cheese - 1.5 cup (162g)
  • Heavy (Whipping) Cream - 2 cups (480g)
  • Sour Cream - 14 tablespoons (202g)
  • Eggs - 18 large

Frozen

  • Frozen Blueberries, subs. fresh - 2 cups (296g)
  • Frozen Cauliflower, subs. fresh - 3 1-lb. (454g) bags
  • Frozen Pre-Riced Cauliflower (optional Day 8) - 1-lb. (454g) bag
  • Frozen Broccoli and Cauliflower, subs. fresh - 1-lb. (454g) bag
  • Frozen Strawberries - 1 cup (140g)
  • Frozen Stir-Fry Style Vegetables - 1-lb. (454g) bag
  • Frozen Sugar Snap Peas, subs. other frozen veggies - 1 cup (85g)

Meat

  • Ground Beef - 1 pound (454g)
  • Pre-cooked Rotisserie Chicken subs. uncooked on Day 9 - 1 pound (454g)
  • Cooked Ham, Diced - 2 cups (268g)
  • Ham Steak, subs. diced ham - 3-oz. (85g)
  • Boneless Pork Chops - 1 pound (454g)
  • Salmon Fillets - 1-pound (454g)
  • Steak of Choice (i.e. rib-eye, strip, sirloin) - 1 pound (454g)
  • Pre-Cooked Shrimp - 8 ounces (227g)

Miscellaneous

  • Pork Rinds (aka cracklin's, chicharrones) - 1.5 ounces (43g)

Nuts & Seeds

  • Chia Seeds, subs. flaxseed or hemp seeds - 1 tablespoon (12g)
  • Ground Flaxseed, subs. chia or hemp seeds - 1 tablespoon (7g)
  • Raw Pine Nuts, subs. other raw nuts - 4 tablespoons (34g)
  • Raw Sunflower Seeds, subs. other raw seeds or nuts - 1 ounce (28g)
  • Walnuts - 9 tablespoons (67g)

Produce

  • Asparagus spears - 1 pound (454g) about 28 spears
  • Avocados - 3 medium-sized
  • Cucumber - 1 small
  • Garlic, subs. pre-minced garlic - 5 cloves (15g)
  • Ginger, optional (Day 8) - 1 tablespoon (10g)
  • Grape Tomatoes -10 (80g)
  • Kale, subs. spinach - 1 cup (16g)
  • Fresh Mushrooms, needed for Day 13, subs. canned - 1 pound (454g)
  • Green Onions (a.k.a. Spring Onions or Scallions) - 3 medium (45g)
  • Onions, yellow or white - 2 large
  • Red Onions - 2 small
  • Poblano Peppers - 2 medium (92g total weight)
  • Romaine Lettuce - 4 cups (188g)
  • Mixed Salad Greens (a.k.a. Spring Mix) - 10-20 cups (640g)
  • Baby Spinach - 1.5 cups (45g)
  • Yellow (Summer) Squash - 1 medium (196g)
  • Fresh Strawberries, subs. other berries - 1 cup (152g)
  • Tomatoes, regular - 2 medium-sized (246g)

21-Day Low-Carb Staples and Optional Ingredients.

Have these items on hand for the three weeks of the meal plan series

Food Category Staples and Optional Ingredients

Optional Ingredients

  • Anchovies - 1 ounce (28g)
  • Collagen Hydrolysate (or Protein Powder)
  • Dried Cranberries
  • Flavored Balsamic Vinegar
  • 3 Lemons, preferably organic, subs. lemon juice
  • MCT Oil
  • Mrs. Dash Original Blend Seasoning, subs. another seasoning
  • Potato Starch, subs. flour
  • Raisins, can subs. dates
  • Sesame Seeds, can subs. other raw seeds
  • Sugar, can use sugar substitute
  • Unsweetened Full-Fat Coconut Milk, subs heavy cream, or nut milk
  • Unsweetened Shredded Coconut
  • White Wine

Staple Ingredients

SPICES

  • Chili Powder
  • Cinnamon
  • Crushed Red Pepper Flakes
  • Dried Basil
  • Dried Chives
  • Dried Dill Weed
  • Dried Oregano
  • Dried Parsley Leaves
  • Garlic Powder
  • Ground Cumin
  • Italian Herb Seasoning
  • Paprika
  • Onion Powder
  • Salt & Ground Black Pepper
  • Sea Salt
  • Dried Thyme

OILS

  • Avocado Oil
  • Coconut Oil
  • Extra Virgin Olive Oil

MISCELLANEOUS

  • Beef Broth
  • Chicken Broth
  • Dates, pitted small container
  • Dill Relish
  • Dijon Mustard
  • Full-fat Mayonnaise,  best if made with avocado oil
  • Full-fat Salad Dressing, such as Primal Kitchen brand
  • Kalamata (Greek) Olives, can subs. other olives
  • Lemon Juice
  • Lime Juice
  • Low-Sugar Ketchup
  • Prepared Horseradish
  • Red Wine Vinegar
  • Salsa
  • Soy Sauce
  • Swerve Confectioners, subs. Sw. Granular or other sugar subs
  • Unsweetened Almond Milk, can subs. other nut milks
  • Unsweetened Hemp Milk, can subs. other nut milks
  • Vanilla Extract
  • Worcestershire Sauce
  • Yellow Mustard