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Phase 2 Meal Plan Examples

by | Oct 26, 2020 | Phase 2, Recipes, Weight Loss Tips | 0 comments

Congratulations on getting  ready for Phase 2. The heart of the Ideal Protein Protocol – the stabilization phase. There is plenty of amazing information in your phase 2 folder so I won’t repeat it here. But as a coach the top things I see that impact success are: a meal plan that is just as concrete and clear to you as phase 1 – keep working it until you are  crystal clear what you will be eating for the first 7 days, no waking up and wondering what you will eat that day, understand what you can eat if you are hungry, understand that you may not be hungry and your body is adjusting and give it time, listen to it and if you are not already doing a daily walk time to get serious about adding in moderate exercise and strength training by week 3.

You have totally reset your metabolism, given your pancreas a delightful rest and it’s time to start using food as energy and keep building and strengthening your new lifestyle. You are clean, clean, clean and have an amazing opportunity to really see how foods impact you. See how the different carbs from the macro sheet feel for you – you are unique. Do you like fruit for a snack? Do certain carbs trigger you like potatoes? How about adding some chick peas to your salad at lunch?

We strongly recommend using enzymes in Phase 2 for optimal digestion. Okay ready for a sample meal plan? Here is how exact it should look like.

Macros: Protein: 6 servings, Fat: 5 servings, Net carbs: 40 g. and minimum 4 cups veggies

Breakfast:  Yogurt & Berries
  • 1 Coffee & 1 oz half & half creamer (1 fat)
  • 1 cup of cottage cheese (1 protein)
  • 1/2 cup blueberries (9g net carbs)
Snack:  IP Maple Oatmeal (1 protein)
Lunch:  Chicken Salad
  • 6 oz chicken (2 proteins)
  • Lettuce, tomatoes, cucumber, onion, etc (2 cups minimum)
  • Dressing with 1/2 tbsp oil (1 fat) 
  • 1/2 cup quinoa or 1/2 cup chickpeas (17 carbs)
Snack:  14 almonds (1 fat)
Dinner: Healthy Spaghetti
  • Baked spaghetti squash (1.5 cups)
  • 1 cup Konjak Noodle (Freebie)
  • 3/4 tbsp oil (1.5 fats)
  • 6 oz ground beef (2 proteins)
  • Tomato sauce with mushrooms (unlimited but 1/2 cup minimum to ensure 2 cups veggies)
  • Side salad – lettuce and cucumber with 1/4 tbsp oil from dressing (0.5 fat)
Snack:  1 cup of cherries (17g net carbs)


Macros: Protein: 7 servings, Fat: 7 servings, Net carbs: 40 g. and minimum 4 cups veggies

BreakfastCheese & Vegetables Omelet
  • 1 Coffee & 1 oz half & half creamer (1 fat)
  • 3 eggs (1 protein)
  • 1 oz Swiss/ cheddar cheese (1 fat)
  • Spinach, mushrooms, peppers (unlimited)
Snack: Raw veggies (unlimited) & 1 tbsp nut spread/dip (1 fat)
Lunch:  Tomato & Avocado Sandwich & Edamame on the side
  • 2 slices whole grain bread (30g net carbs)
  • 1 tbsp mayonnaise ( 1 fat)
  • 1/2 avocado (2 fats)
  • Tomatoes, lettuce (unlimited)
  • 1 cup edamame (1 protein)
Snack:  1 IP Nacho (1 protein)
Dinner: Salmon & Roasted Vegetables
  • 1 cup green salad (unlimited) 
  • 9 oz baked wild salmon (3 proteins)
  • 1/2 tbsp oil for cooking (1 fat)
  • 2 cups Roasted Brussel sprouts & cauliflower (unlimited)
Snack:   1 cup greek yogurt  (1 protein) & 1/2 apple cubed (10g net carbs)
Sit down, smile,  chew, breathe, enjoy!

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