Week Five Keto (Low Carb) 7 Day Menu Plan

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Welcome to Week Five of my Keto (Low Carb) Menu Plans! If you’re just starting out and wondering what I’m talking about, get caught up by reading the 3 Day Keto Kickstart! For those of you that have been plugging along through all of the plans, I hope that you’re having great success! I’m loving all of your comments here and on the Facebook Page about the awesome progress you’re seeing!

Some of you are frustrated at your (seemingly) slow progress, and I get that. I’m not losing as fast as I’d like this time around either, but I’ve been pretty lax in making sure my carbs are under 20g every day so I’m going to be more strict in all areas this week. (As a side note though, my pants are definitely baggier in the legs which I attribute to the 30 day squats challenge a bunch of us on the Facebook Page have been doing!)

One thing that people have been asking for since we started is a dairy free plan. That’s not easy for me because I love cheese and cream, and it’s featured heavily in a lot of my recipes (that’s why they are SO DELICIOUS! ha ha!)

I have been listening though, and thought it would be a good week to experiment with a (mostly) dairy free, and slightly lower calorie plan this week to see if it makes a difference for some of you as far as weight loss for the week goes. I’ll be severely limiting dairy myself this week to see if that helps me too.

Menu plan and recipes for low carb weight loss

 
 

The plan still calls for cream in your coffee – but you can substitute that with whatever non dairy option you prefer. There are two days of cream cheese pancakes towards the end of the week – substitute that with eggs or whatever dairy free breakfast option you prefer.

Finally there is optional garnish of sour cream and cheddar cheese for the chili – if you’re going strict dairy free then omit that as well – you can replace it with some chopped avocado, fresh salsa, or whatever else you like with your chili.

As always, be sure to adjust your calories and carbs for the day based on any substitutions you have made to the menu as written.

I’m very interested to see what kind of results you have this week! If your weight loss is much more dramatic this week than the others, then we’ll see about limiting dairy and calories similarly in future weeks. So please update us on your progress – and also provide any feedback on the plans thus far. Need more variety? Less? Starving? Whatever your feedback is, I want to hear it so that I can use it to improve on future weekly plans!

Have a great week Peeps!!!

click here for a printable version

Week Five 7 Day Keto Menu Plan

Day 1

(Totals: 1477 calories, 114g fat, 15g net carbs, 62g protein)
Breakfast:

2 inside out scotch eggs (336 calories, 26g fat, .5g net carbs, 24g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Lunch

1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
Romaine Lettuce Leaves (4) (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

2 fauxlafel patties with sauce (281 calories, 24g fat, 5g net carbs, 8g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 Tbsp chopped fresh parsley (optional)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 2

(Totals: 1609 calories, 123g fat, 18g net carbs, 87g protein)
Breakfast:

2 inside out scotch eggs (336 calories, 26g fat, .5g net carbs, 24g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Lunch

2 fauxlafel patties with sauce (281 calories, 24g fat, 5g net carbs, 8g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 Tbsp chopped fresh parsley (optional)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

1 serving No Chop Chili (229 calories, 9g fat, 2.25g net carbs, 33g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 3

(Totals: 1477 calories, 121g fat, 16g net carbs, 62g protein)
Breakfast:

2 inside out scotch eggs (336 calories, 26g fat, .5g net carbs, 24g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
Romaine Lettuce Leaves (4) (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Dinner

2 fauxlafel patties with sauce (281 calories, 24g fat, 5g net carbs, 8g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 Tbsp chopped fresh parsley (optional)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 4

(Totals: 1561 calories, 120g fat, 12g net carbs, 93g protein)
Breakfast:

2 inside out scotch eggs (336 calories, 26g fat, .5g net carbs, 24g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Lunch

1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
Romaine Lettuce Leaves (4) (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

1 serving No Chop Chili (229 calories, 9g fat, 2.25g net carbs, 33g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 5

(Totals: 1471 calories, 114g fat, 12g net carbs, 80g protein)
Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 inside out scotch egg (168 calories, 13g fat, .25g net carbs, 12g protein)

Lunch

1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
Romaine Lettuce Leaves (4) (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Dinner

1 serving Chicken and Broccoli Meatballs (322 calories, 20g fat, 4.75g net carbs, 27g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 6

(Totals: 1537 calories, 120g fat, 19g net carbs, 73g protein)
Breakfast:

2 inside out scotch eggs (336 calories, 26g fat, .5g net carbs, 24g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Lunch

2 fauxlafel patties with sauce (281 calories, 24g fat, 5g net carbs, 8g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 Tbsp chopped fresh parsley (optional)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

1 serving Chicken and Broccoli Meatballs (322 calories, 20g fat, 4.75g net carbs, 27g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 7

(Totals: 1517 calories, 111g fat, 14g net carbs, 99g protein)
Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 inside out scotch egg (168 calories, 13g fat, .25g net carbs, 12g protein)

Lunch

1 serving Chicken and Broccoli Meatballs (322 calories, 20g fat, 4.75g net carbs, 27g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

1 serving No Chop Chili (229 calories, 9g fat, 2.25g net carbs, 33g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Pantry and Shopping List

Check your Pantry for…

Coconut flour
Almond flour
Ground flax meal
Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal)
Xanthan gum
Ground cumin
Ground coriander
Cayenne pepper
Red pepper flakes
Ground ginger
Onion powder
Garlic powder
Ground Cinnamon
Dijon Mustard
Almond butter (or peanut butter)
Sugar Free Mayonnaise
Gluten Free Soy Sauce (tamari)
Olive oil
Sesame oil
Lindt 90% chocolate (you’ll need 1/2 oz)

Check your fridge or freezer for leftover…

Sour cream (optional garnish for chili)
Cheddar Cheese (optional garnish for chili)
2 oz cream cheese (1 batch of cream cheese pancakes)

Shopping list

(Go organic when and if you can)

Produce

3 avocados
2 packages romaine lettuce hearts
1 package celery hearts
1 bunch cilantro (optional)
1 bunch fresh parsley (optional)
1 pint cherry tomatoes
1 bulb garlic
1 lemon
1 bunch scallions

Dairy

1 pint heavy whipping cream (optional for coffee)
2 dozen eggs

Grocery

8 oz jar prepared salsa
Tahini paste (ground sesame seeds)
4 oz package slivered almonds

Meat

1 lb ground beef (80/20)
1 lb sugar free bacon
1 lb ground chicken or turkey
12 oz roll mild breakfast sausage

Frozen

1 cup cauliflower florets (use fresh if preferred)
4 cups broccoli florets (use fresh if preferred)

Prep List

Notes: Depending on your schedule you may find it easier to make everything on the weekend and reheat throughout the week – all of these dishes reheat well in that case. Otherwise you may choose to make some of the dishes on the weekend and others as needed throughout the week – that’s totally up to you.

  1. Make the peanut butter cookies – portion out one per day and freeze or share the rest
  2. Make the inside out scotch eggs – you’ll use all of them throughout the week
  3. Make the simple egg salad
  4. Cook the entire pound of bacon (needed for egg salad lunch, and a couple of breakfasts)
  5. Make the no chop chili
  6. Make the fauxlafel and tahini sauce
  7. Make the Chicken and Broccoli Meatballs (not needed until Day 5 so wait on this if you can)
  8. Make one batch of cream cheese pancakes (4) and divide into 2 portions (if using)

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Looking for more great recipes? Be sure to download my Winter Issue of the IBIH quarterly ezine!

25 low carb recipes for winter






  1. Bel
    Bel02-08-2014

    Its 11pm here in Australia. I waited up especially to get this post. Need to get back into it and looking at this weeks plan – I’m excited. I can do this! Thanks again Mellissa :-)

    • Mellissa Sevigny
      Mellissa Sevigny02-13-2014

      Sorry to keep you waiting Bel, it was supposed to publish automatically a couple of hours ago but when I got up it had missed the schedule and I had to post it manually! I hope you will find that it was worth it! :) Keep us posted on your progress!!!

  2. Jane
    Jane02-08-2014

    First of all, thank you for these! I’m too cheap to make myself different things every day, but I’ve been using two or three of your recipes for a week and loving them so far. But I did have a nutrition question that’s not “please help me do basic math”, I promise: what do you think about total fat versus saturated fat? I have really benefited from a high-fat diet, but even my nutritionist (who recommended a high-fat diet) insists that saturated fats are still incredibly bad for your heart. On my diet nuts, avocados, and olive oil are all A-OK, but butter and cheese are allowed sparingly. What do you think? Have you talked to any doctors who suggest the same? Do you think it’s possible to do keto stuff long-term with a focus on heart health? I’m just curious to hear from people with more experience in keto and ultra-low-carb dieting.

    Thanks again for all these groovy recipes! I’m doing the “fauxlafel” for sure!

    • Mellissa Sevigny
      Mellissa Sevigny02-13-2014

      Hi Jane! There are different schools of thought on the sat vs unsat fat thing and I’m not really qualified to say either way. Jimmy Moore talks a lot about fat in his book Cholesterol Clarity (and on his blog Livin La Vida Low Carb) – and he literally eats kerrygold butter by the stick. There is also a lot of science posted on the r/keto forums if you want to read up on it there. I think you should do what works for you – if you are seeing good results and feeling good while minimizing your saturated fat then you should keep doing that. Hope that helps!

  3. Marie
    Marie02-08-2014

    Hi there. I am not following your meal plan but I am really relying on some of your great new recipes, and I did pick up the ketostix…which is really keeping me motivated….I’m down nearly 5 lbs for the week. This is not my first rodeo with low carb, or Whole30, or Paleo…*groan* But I just wanted to say, I love your recipes, and I love your blog. Keep up the good work! Marie

    • Mellissa Sevigny
      Mellissa Sevigny02-13-2014

      Hi Marie, thanks for letting me know you’re enjoying the recipes and congrats on being down 5 lbs!!!! :)

  4. heather
    heather02-09-2014

    I have been off the Keto diet for about a month now, I was having a hard time balancing everything out. Well, yesterday I decided to give your menu plan a try and all I can say is “Yum”! The meals are simple enough to no get over whelmed, you utilize left overs, I think this is exactly what I need to get back on track. Thank you for putting so much effort into your blog and especially your menu plans.

    • Mellissa Sevigny
      Mellissa Sevigny02-13-2014

      Thanks Heather and welcome back to Keto! I’m glad that the plan is helping you get back on track! I know what you mean about keeping everything balanced out – it’s easy to get derailed and give up for me too when I don’t have food ready to go and a clear plan in mind. I hope that you continue to see good success with the plans – keep us posted on your progress!

  5. Lerasi
    Lerasi02-09-2014

    I started today on this plan, and it was PHENOMENAL. I prepped a bunch of food and fed the family the meatballs and broccoli and it was a huge hit in my house. Thanks for this organization, and giving me the courage to jump on board and start on the path!

    • Mellissa Sevigny
      Mellissa Sevigny02-13-2014

      Welcome Lerasi! I’m thrilled to hear that you’re joining us, AND that your whole family is enjoying the food! Please keep us updated on your progress from week to week! Thanks for taking the time to comment! :)

  6. Alex
    Alex02-10-2014

    I am SO glad that you are doing these meal plans. I have be desperately trying to find something like this that is *simple* and cheap/free. I would PAY for this to be honest!!
    I have been having such a hard time starting and sticking to keto. I think its great that you can admit to having “fallen off the wagon” even if just for a couple weeks. It gives me a lot of encouragement to keep trying and to know that one day I will be successful at it, and to know that nobody is perfect!
    Thank you so much for everything you do! :)

    • Mellissa Sevigny
      Mellissa Sevigny02-13-2014

      You’re so welcome Alex and I’m happy to offer it for free! It makes me so happy to hear that people are using it and that it’s helping them! I love providing recipes too, but these meal plans are a great way to bring it all together and really help people that are just starting out on Keto. As far as falling off the wagon goes, I think it happens to 99.9% of us at some point. The important thing is to get back ON the wagon and, for me, to eat right at least 90% of the time even after I reach my goal to make sure I don’t have to do this all over again! Thanks for taking the time to comment! :)

  7. Dalora Miller
    Dalora Miller02-10-2014

    I joined my hubby on a low carb diet and recently ran across your blog. I started on the Week 5 – 7 Day Keto today. Let me say that I just sat down with my cookie and I can honestly say, I loved every single dish! They were easy to prepare and I appreciate the grocery list so much! I also love that you do not need any fancy expensive ingredients! :)

    Thank you Thank you Thank you!

    • Mellissa Sevigny
      Mellissa Sevigny02-13-2014

      Thank you Dalora, I am never quite sure how the meal plans will go over since there are so many different people using them and all have different likes and dislikes! I appreciate hearing that you have enjoyed all of the dishes! Thanks for taking the time to comment and let me know! :)

  8. Layla
    Layla02-10-2014

    I’ve been following your blog for a couple of years now and have recently downloaded your Book/Magazine Bundle. I absolutely love all the recipes I’ve tried so far. I’ve been “low carb” since 2011 and have made my peace with sugar and grains and it’s helped immensely with the mindless hunger. I wouldn’t go back to that for anything. However, I find that I am not really losing weight as I should (read – much at all) and that may be due, in large part, to a dreadful PCOS diagnosis. It may also be, I now suspect, to overeating protein. Your last five weeks of keto meals have got me reading up on it as well as the relevant ratios and I will be starting on your 3-Day Kickstart menu plan as of tomorrow. I wanted to say thank you for all your creativity, generosity, and hard work! There is something to be said for that feeling of community – that feeling of not going at it alone!

    • Mellissa Sevigny
      Mellissa Sevigny02-13-2014

      So true that it’s easier when we feel like we’re not going it alone, Layla! I’m sorry that you have not been seeing results and I really really hope that following the meal plans will make a difference! I’ll be very interested in your progress so I hope that you will continue to update us!

  9. Carol
    Carol02-11-2014

    Hi, I have a question for you that I don’t want published. Is it possible to get an email address?

    • Mellissa Sevigny
      Mellissa Sevigny02-11-2014

      You can find my email on the contact page or leave a private message on the IBIH facebook page – thanks!

  10. Sara
    Sara02-11-2014

    Oooh! I’ll have to check these recipes out! About how large would you say each stick of celery is, for your snack?

    • Mellissa Sevigny
      Mellissa Sevigny02-12-2014

      About 4 inches long but since they are so low in carbs and calories it’s not crucial that it be exact sara!

      • Sara
        Sara02-13-2014

        Haha, I guess that’s true! It’s easy to get overly detailed with these kinds of things sometimes…I should have figured 5 sticks was give or take. Of course, I could probably take down a few foot-long celery stalks in one go, all the same…:) thanks, Mellissa!

        • Mellissa Sevigny
          Mellissa Sevigny02-13-2014

          Too many carbs can easily creep in and derail your progress so better safe than sorry Sara! :)

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