Week Seven 7 Day Keto (Low Carb) Menu Plan

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Welcome to Week Seven of the 7 Day Keto Menu Plans! (If you’re just starting out you should check out the 3 Day Keto Kickstart and Week One Plan posts where I cover the basics of keto and low carb eating.)

A few brief notes about this week’s plan. I know that the last few weeks have called for desserts, and unless you’re sharing with the family you likely have some leftovers in the freezer. For that reason I’m leaving the dessert section as optional this week. There are carbs leftover for your use in each day’s plan so you can ration in whatever dessert you want – or you can omit dessert altogether and see if it speeds your weight loss this week.

If you don’t have any leftover desserts, feel free to sub in any recipe of mine or any other low carb recipe of your choice. Not in the mood to bake? Try 2 squares of Lindt 90% chocolate for 105 calories, 9g fat, 3g net carbs, 3g protein. Just remember not to exceed your 20g net carbs per day.

Low Carb Meal Plan from I Breathe I'm Hungry

 
 
Some of you are cooking for families, and others are just cooking for themselves, so be sure to go over the prep list before you shop. For each recipe on the prep list I have included how many servings are required for the week, and how many servings will be left over to share or freeze. This will hopefully help you figure out how much you’ll need to buy and make each week.

You may find that if you are cooking for one you can halve some of the recipes rather than freezing the extra, if you are short on space or want to trim your weekly cost. On the flip side, if you’re cooking for a couple or family, you may find that you’ll have enough to have one family meal, and then leftovers for your plan meals for the week. Otherwise you may need to double some recipes to have enough for everyone.

In the interest of minimizing waste, I’ve also kept the “open meal” with a reserved carb budget for Sunday evening. This leaves you the option of either using up leftovers from the week, or eating one of the servings of the following week’s plan that most of you are preparing for on Sunday. Or just eating whatever it is that you’ve been craving all week (within your daily carb limit of course!)

As far as my week went, my allergies are still raging on and I had to go on a 6 day course of steroids last week just so I could breathe. I’m not sure if they helped or not, but I avoided the ER which is a good thing. I was worried about taking them because of the side effects, including blowing up like a balloon. Interestingly, I actually lost 2 lbs this week which was a welcome bonus! This marks day 2 that I’m completely off of them and hopefully I’ll be able to stay off, since the pollen I’m severely allergic to (Pond Cypress) should be winding down soon.

I mentioned on the IBIH Facebook Page that I was going to be trying these nasal filters in lieu of the annoying pollen face mask that has been integral to my continued breathing if I want to leave the house. They arrived yesterday and I’ve been wearing them every waking hour since. They are surprisingly comfortable – I’m aware of them but they don’t hurt and I can breathe very easily through the filter.

I’m feeling OK so far reaction-wise, but the real test will be after I post this and head out to run a couple of errands in town. The pollen count is over 9 today here so if I can do this without having to resort to Benadryl I’ll consider it a raging success. Here’s hoping. Some of you with allergies expressed interest in knowing if these worked for me, I’ll post an update on the Facebook Page later today either way, so you can decide if you want to try them out or not.

Well that’s all I’ve got, Peeps! As always I love getting your feedback on the plans and also hearing about how you did last week! Did you lose weight, not lose weight, have some other keto questions, rants, or success stories? FILL US IN – we’re dying to hear about it!

Have a great weekend!!! XOXO

Click here to download a printable version of the Week Seven 7 Day Meal Plan

Week Seven 7 Day Keto Menu Plan

Day 1

(Totals: 1639 calories, 131g fat, 16g net carbs, 85g protein)
Breakfast

1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net carbs, 23g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Lunch

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
4 slices low sugar deli ham (61 calories, 2g fat, 2g net carbs, 10g protein)
2 slices deli cheddar cheese (160 calories, 12g fat, 1g net carbs, 10g protein)
1 Tbsp mayonnaise (100 calories, 12g fat, 0g net carbs, 0g protein)
Spread the mayonnaise on the pancakes. Place 2 slices of ham and 1 slice of cheese on each. Add spinach or lettuce if desired. Roll up and eat.

Snack

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

Dinner

3/4 cup Pulled Pork with Sauce (265 calories, 16g fat, 1g net carbs, 20g protein)
1/2 cup keto Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)
1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Dessert

Optional (none, leftovers, dark chocolate, etc.)

Day 2

(Totals: 1537 calories, 123g fat, 17g net carbs, 83g protein)
Breakfast

1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net carbs, 23g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Lunch

3/4 cup Pulled Pork with Sauce (265 calories, 16g fat, 1g net carbs, 20g protein)
1/2 cup keto Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)

Snack

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Dinner

2 Turkey Club Meatballs w/ 2 Tbsp aioli (441 calories, 40g fat, 2g net carbs, 23g protein)
1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 dill pickle spears (10 calories, 0 fat, 1g net carbs, 0g protein)

Dessert

Optional (none, leftovers, dark chocolate, etc.)

Day 3

(Totals: 1655 calories, 137g fat, 16g net carbs, 89g protein)
Breakfast

1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net carbs, 23g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Lunch

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
4 slices low sugar deli ham (61 calories, 2g fat, 2g net carbs, 10g protein)
2 slices deli cheddar cheese (160 calories, 12g fat, 1g net carbs, 10g protein)
1 Tbsp mayonnaise (100 calories, 12g fat, 0g net carbs, 0g protein)
Spread the mayonnaise on the pancakes. Place 2 slices of ham and 1 slice of cheese on each. Add spinach or lettuce if desired. Roll up and eat.

Snack

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Dinner

2 Turkey Club Meatballs w/ 2 Tbsp aioli (441 calories, 40g fat, 2g net carbs, 23g protein)
1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 dill pickle spears (10 calories, 0 fat, 1g net carbs, 0g protein)

Dessert

Optional (none, leftovers, dark chocolate, etc.)

Day 4

(Totals: 1576 calories, 117g fat, 13g net carbs, 95g 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

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Lunch

3/4 cup Pulled Pork with Sauce (265 calories, 16g fat, 1g net carbs, 20g protein)
1/2 cup keto Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)

Snack

1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Dinner

1 Chorizo Stuffed Chicken Breast (483 calories, 30g fat, 2g net carbs, 45g protein)
3/4 cup Pan Roasted Radishes (122 calories, 12g fat, 3g net carbs, 1g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Dessert

Optional (none, leftovers, dark chocolate, etc.)

Day 5

(Totals: 1732 calories, 137g fat, 16g net carbs, 105g protein)
Breakfast

1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net carbs, 23g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Lunch

2 Turkey Club Meatballs w/ 2 Tbsp aioli (441 calories, 40g fat, 2g net carbs, 23g protein)
2 dill pickle spears (10 calories, 0 fat, 1g net carbs, 0g protein)

Snack

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Dinner

1 Chorizo Stuffed Chicken Breast (483 calories, 30g fat, 2g net carbs, 45g protein)
3/4 cup Pan Roasted Radishes (122 calories, 12g fat, 3g net carbs, 1g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Dessert

Optional (none, leftovers, dark chocolate, etc.)

Day 6

(Totals: 1537 calories, 123g fat, 17g net carbs, 83g protein)
Breakfast

1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net carbs, 23g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Lunch

3/4 cup Pulled Pork with Sauce (265 calories, 16g fat, 1g net carbs, 20g protein)
1/2 cup keto Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)

Snack

1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Dinner

2 Turkey Club Meatballs w/ 2 Tbsp aioli (441 calories, 40g fat, 2g net carbs, 23g protein)
1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 dill pickle spears (10 calories, 0 fat, 1g net carbs, 0g protein)

Dessert

Optional (none, leftovers, dark chocolate, etc.)

Day 7

(Totals: 1113 calories, 84g fat, 7g net carbs, 65g 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

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Lunch

1 Chorizo Stuffed Chicken Breast (483 calories, 30g fat, 2g net carbs, 45g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Snack

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

Dinner

Open Meal (leftovers, etc) (you have 13g carbs left for this meal)

Dessert

Optional (none, leftovers, dark chocolate, etc.)

Pantry and Shopping List

Check your Pantry for…

Coconut flour
Almond flour
Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal)
Baking powder
Xanthan gum
Dried parsley
Ground cumin
Ground allspice
Ground cloves
Mustard powder
Ground paprika
Ground nutmeg
Celery salt
Celery seeds
Cayenne pepper
Garlic powder
Onion powder
Ground Cinnamon
Almonds
Slivered almonds
Yellow mustard
Hot sauce
Apple cider vinegar
Low sugar ketchup
Mayonnaise
Dijon Mustard
Olive oil
Fresh garlic cloves
1 onion
Italian dressing

Check your fridge or freezer for leftover…

Jalapeno Cheddar Corn Muffins
Desserts
4 oz cream cheese

Shopping list

(Go organic when and if you can)

Produce

2 ripe hass avocados
1 bag broccoli slaw mix
8 cups chopped swiss chard or spinach for breakfast pie
1 lb radishes
1 bunch cilantro
1 lime
1 lemon
12 cups raw spinach (or other lettuce) for salads

Dairy

1 pint heavy whipping cream (for coffee if using)
2 oz swiss cheese (or sub cheddar if you have it already)
2 cups whole milk ricotta
1 cup shredded mozzarella
1/2 cup shredded parmesan
1 cup shredded cheddar cheese
1 dozen eggs
8 oz sliced cheddar cheese
8 oz sliced deli ham (low sugar)
String cheese for snacking

Grocery

1 small jar roasted red peppers
1 jar dill pickle spears (sugar free)

Meat

8 oz mexican chorizo (raw)
6 bone-in, skin-on, chicken breasts
3lb pork shoulder (Boston Butt)
1.25 lb (ish) ground turkey
1 lb sugar free bacon
12 oz mild sausage roll

Frozen

16 oz cauliflower florets

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. Reserve 6 slices of raw bacon for the Turkey Club Meatballs – cook the rest of the bacon in the package. Weekly menu calls for 4 slices – share the rest, or replace any snack with 2 slices of bacon.
  2. Make 2 batches of Cream Cheese Pancakes and portion into 4 servings of 2 each. 2 servings will be used for breakfast, and 2 will be used for lunch wraps. If sharing make extra.
  3. Make the Swiss Chard (or Spinach) Ricotta Pie and cut into 8 servings. Weekly menu calls for 5 servings leaving 3 extra to share or freeze.
  4. Make the Turkey Club Meatballs. Weekly menu calls for 8 of them, leaving 4 to share or freeze.
  5. Make the Slow Cooker Pulled Pork (if you don’t have a slow cooker you can bake it covered in the oven at 325 for 4-6 hours or until fork tender.) Weekly menu calls for 4 servings, leaving approximately 8 to share or freeze.
  6. Make the Broccoli Slaw. Weekly menu calls for 4 servings, leaving 2 servings to share or use throughout the week in place of a snack or other side dish.
  7. Make the Chorizo Stuffed Chicken Breasts the first night you serve them if possible. Weekly menu calls for 3 servings, leaving 3 servings to share. If not sharing, freeze the stuffing in its own container or bag, separately from the chicken.
  8. Make the Pan Roasted Radishes the night you first serve them if possible. Both servings are used in the weekly plan so if sharing make extra accordingly.

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  1. Kathy
    Kathy02-25-2014

    I made the pulled pork recipe this past Sunday and it was/is awesome! Thank you!

  2. Brooke
    Brooke02-27-2014

    Last week I didn’t lose anything! Or gain! Which is good concidering I ended up eating potatoes and carrot cake at the inlaws!!! So I learned a few things, first I have not missed grain at all!! But I thought I missed potatoes, but I didn’t they were not as tasty as the food I make now! Second the pain in my gut from the grain and sugar were not remotely worth it!!! So I went right back to keto after that and I feel good! This week I seem to be cooking inept lol I was making the pork!! And decided at the end I wanted so garlic in it… Well I forgot I took the sifter of the top and ended up dumping 2 cups of granulated garlic into it :( I scooped out what I could!! Hope I don’t offend my coworkers with my breath today lol

    • Mellissa Sevigny
      Mellissa Sevigny03-01-2014

      Those are lessons I’ve had to learn too Brooke (sadly, I’ve learned them over and over LOL!) So sorry to hear about your garlic incident, I have done that SO.MANY.TIMES. Your poor co-workers! ha ha! Hope it tasted ok though!

  3. April
    April02-27-2014

    Thank you Mellissa for adding the servings on the Prep list. I was having to figure that out to see what I needed to cut down…or have leftover. I appreciate your extra work!

    I’m on my 3rd week because I did week 1 two times and now on the 2nd week menu and have lost about 5 lbs. It’s just so great to have something to follow, even though I do have to cut back on the food.

    I trust you were ok with your allergies after going out!

    • Mellissa Sevigny
      Mellissa Sevigny03-01-2014

      Thanks April, I’m feeling much better and the nasal filters are working great! I’m glad that the servings information is helping you! I’ll keep doing that from week to week! Congrats on 5 lbs lost! :)

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