How to Prepare for Week 2
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Can you believe that the first week is almost over? If you are new to the party, make sure to start with the very first post in this series to get up to speed.
Staying Focused
I hope that you have created a system that works for you to stay focused on your goals for January. Opening my binder and recording blood glucose and ketones is how I start each day. Next, I review the day’s menu and make sure that I have everything I need.
I use Suzanne’s Accountability printable to check off each day. I told you I am a paper nerd!
After dinner, my husband and I log our food in the Lose It app and drink some hot tea.
Tracking our food intake is just one way to help us adjust what we eat to meet our goals and expectations. If you are not getting the results you want, you must change something. Knowing what isn’t working is the best place to start, We can clearly see when we have added too much carbohydrate to our meals. Of course, that can be different for each of us!
Please make adjustments to your plan if you are not happy with the results you are getting. A month is a long time and a short time all at the same time.
For this week, review the daily menus and prepare your shopping list.
Click here to access the weekly shopping lists that coordinate with the menus in the book.
Favorite Recipes from Week 1
Not every recipe can be a winner for everyone. You will certainly encounter a stinker or two.
I print out my menu for the week to ensure I know what to eat. I also use it to make notes.
Some recipes are just a big no from the get go. Some recipes are good but we feel they could be improved. it My notes indicate what I feel can be changed to make the recipe align with our personal tastes. This may or may not salvage the recipe but you never know until you try. I make an asterisk next to each favorite recipe.
At the end of the month, I have an easy way to look back and immediately see which recipes were our favorites. This makes the first couple of weeks of menu planning in February a breeze!
The recipes from week one I will repeat:
- Breakfast Bake (p. 110)
- Twice-Baked Cauliflower Casserole (p. 252) This was surprisingly good and my cauliflower averse hubby had 2 helpings!
- Chicken & Broccoli Alfredo Bowls (p. 190) Time consuming to make so using rotisserie chicken and pre-sliced mushrooms would help. You can use alfredo sauce from a jar. Although, I could not find one at my store without all sorts of awful ingredients.
- Bacon Gruyere Bites (website) Suzanne mentions that these are a “copycat” of the Starbucks version. If you like the texture of an egg bite then these are a great substitute. Think slightly soft and creamy.
Menu for Days 8-14
The menus are laid out in the book. Follow the menus as they are, make your own, or follow along with my changes.
Below are a few notes that I’ve made to help me during week two. These notes coordinate with my changes. Make sure to adjust the days if you are following the menus as written.
Preparing your food in advance can help you stay on track. Set yourself up for success!
Monday
My change:
No Morning Coffee (p. 282). Don’t get me wrong. I will be partaking in my morning coffee however I drink coffee with half and half. Adding additional fat to my coffee just doesn’t work for me. I prefer to get my fat from what is naturally included in the whole foods that I eat.
Thursday
My change:
Cooking everything from scratch on the night of dinner is a drag. I am going to be adapting the mashed cauliflower recipe to a microwave recipe. Substitute the cream cheese for the Dubliner’s cheese in this recipe if you are so inclined.
Prep:
Make the Broccoli, Bacon, and Cheese Egg Muffins (p. 92)
Sunday
Prep:
- Make ranch dressing. I use a recipe from a cookbook I have. Google a keto ranch dressing recipe or buy a ranch dressing such as Primal Kitchen brand.
- Cube chicken breast.
- Cook bacon. Make enough for the Eggs Benedict for Tuesday’s breakfast.
- Prepare Simple Hollandaise (p. 76).
Wednesday
My change:
Use Costco frozen, riced cauliflower instead of fresh cauliflower.
My Menu for Week 2
Click here to access my menu plan for the second week.
Add-ons to the Challenge
As a reminder, these are the add-ons that I am incorporating this month. Pick and choose what resonates with you!
Alcohol Free
Reducing sugar consumption is a lofty goal but removing alcohol along with it provides even better results. This will be our third Dry January!
Parasite Cleanse
I order a Mimosa Pudica supplement along with one called Intestine Pro. This is a simple and easy parasite protocol. This is an article about mimosa pudica if you would like to read more about it.
Avoid Seed Oils
Avoiding industrial seed oils can be tough. Soybean oil, for example, is used in so many products. It is darn near impossible to find a grocery store salad dressing that doesn’t include it! Here is an article on seed oils you may find interesting.
Enjoy a healthier January!
DISCLAIMER: This website is for informational purposes. I am not a health practitioner and no information should be construed as personal medical advice or diagnosis.
