Your Keto-Friendly Phase 2

Article posted in: Keto Friendly
keto-friendly phase 2

Congrats! You’ve finished your 7-day body reboot, and you’ve decided to continue on the keto-friendly journey for Phase 2 of your weight loss. Now that you’ve reached day eight of your meal plan, you will continue to eat nutrient-dense, Keto-Friendly Phase 2 foods like lean proteins, healthy fats and non-starchy vegetables with some added flexibility!

ketoThanks to Keto-Friendly Phase 1, your body may no longer be looking to use carbs as its main source of fuel. Instead, your body has begun burning fat for energy, which has rebooted your body and has set you up to attain steady weight loss during Phase 2.

While still following a keto-friendly meal plan for Phase 2, we suggest keeping your net carb intake to no more than 50 grams per day during Phase 2. Keep this in mind when whipping up your  DIY breakfasts, lunches and dinners each week. To make things easy for you (trust us, we know how hectic life can be!), our Keto-Friendly Phase 2 meal plan maps out exactly what you should be eating for breakfast, lunch, dinner and everything in between—more on that in a sec!

Your Keto-Friendly Grocery Guide

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ketoWhile we encourage you to stick to filling your meal plan with keto-friendly items like lean proteins, healthy fats and non-starchy veggies, you CAN enjoy the replacement of a lean protein with a good carb on occasion as your afternoon snack. What exactly does this mean? Feel free to grab one of your favorite South Beach afternoon snacks that count as a good carb instead of the suggested lean protein. However, this should be occasional to ensure you are not going over the allotted daily recommendation of 50 grams of net carbs—which was designed specially for those wanting to stick to a Keto-Friendly Phase 2, like you! Check out our full menu of Keto-Friendly South Beach foods here >

So what exactly will you be eating and when? Let’s take a look:

phase 2

keto-friendly phase 2

Now that you know how many lean proteins, healthy fats and veggie servings you’ll be eating each day, take a look at a one-day sample menu on our Keto-Friendly Phase 2:

Women

Breakfast: South Beach Diet Egg White Breakfast Stack (5 g net carb)+ 1 slice of cheddar cheese (Lean Protein) (1 g net carb)

Morning Snack: ½ cup plain Greek yogurt (Lean Protein) (6 g net carb) +  15 red raspberries (Extra) (1.5 g net carb)

Lunch: 3 oz. grilled chicken (Lean Protein) (0 g net carb) + ½ an avocado (Healthy Fat) (2 g net carb)+ 1 medium tomato, sliced (Vegetable) (3 g net carb)

Afternoon Snack: 1/4 cup walnuts (Healthy Fat) (2 g net carb)

Dinner: South Beach Diet Broccoli and Cheddar Stuffed Chicken Breast (3 g net carb) + 1/2 cup sautéed spinach (1 g net carb) and 1/2 cup sautéed mushrooms (2 g net carb) (2 Vegetable) + 1 Tbsp. balsamic vinegar (3 g net carb)

Evening Snack: South Beach Diet Sweet and Tangy Flavored Meat Snack Stick (Lean Protein) (2 g net carb) OR South Beach Diet Movie-Fest Butter Flavored Popcorn (Good Carb; occasional) (12 g net carb)

Men

Breakfast: 2 egg omelet (2 Lean Proteins) (0 g net carb) + 1/2 cup spinach (Vegetable) (1 g net carb) sautéed with 1 Tbsp. olive oil (Healthy Fat) (0 g net carb)

Morning Snack: 1 string cheese (Lean Protein) (1 g net carb)

Lunch: South Beach Diet Broccoli and Cheddar Stuffed Chicken Breast (3 g net carb)  + ½ avocado (Healthy Fat) (2 g net carb)

Afternoon Snack: 2 Tbsp. natural almond nut butter (Healthy Fat) (3 g net carb) + 2 medium celery stalks (Vegetable) (1 g net carb)

Dinner: South Beach Diet Taqueria Style Beef & Cheese (5 g net carb) + ¼ cup shredded cheddar cheese (Lean Protein) (1 g net carb) + 1 cup broccoli (Vegetable) (4 g net carb) sautéed in  1 tsp. olive oil (Extra) (0 g net carb)

Evening Snack: South Beach Diet Sweet and Tangy Flavored Meat Snack Stick (Lean Protein) (2 g net carb) OR South Beach Diet Movie-Fest Butter Flavored Popcorn (Good Carb; occasional) (12 g net carb)

By using the guidelines we’ve created specially for your Keto-Friendly Phase 2, you can easily whip up a delicious DIY breakfast, lunch, and dinner for those days when you choose to test your creativity in the kitchen. Not feeling creative with your DIY creations? We’ve got your covered!

Check out a few of our favorite DIY meals and snacks below to make your Keto-Friendly Phase 2 breeze:

Breakfast

Lunch

Dinner

Snacks

For our full Keto-Friendly Grocery Guide, click here >