Week Six 7 Day Keto Menu Plan

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Welcome to Week Six 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.)  I am dying to find out how you guys did last week with the lower calories and minimal to no dairy, so please update us in the comments as to whether or not you saw a difference in weight loss from following last week’s plan!

7 day low carb menu plan

 
 
A brief update about me – my allergies are at their peak right now and it’s wreaking havoc on our lives the past week.  The DE is still helping somewhat because there are only a few foods I react to this year as opposed to everything including water last year.

However, I’m experiencing severe respiratory symptoms this season that I didn’t have last season.  So yesterday Mr. Hungry had to take me to Urgent Care for a shot of steroids because I couldn’t breathe, in spite of taking Benadryl regularly.  Today I started a 6 day course of steriods that will hopefully carry me through the rest of the season (my issues being to the Cedar/Juniper/Cypress family which is January and February here).

Meanwhile, the Benadryl makes it hard for me to focus on working or writing, and my 30 squat challenge is on hold the last few days because I have zero stamina – though I’ve been doing 50 a day just to keep from losing ground completely so I can pick back up at 150 per day, hopefully soon and complete the challenge.

Weight loss-wise I’m down another pound this week and still eating low carb and gluten free so that’s something anyway.  I’m still keeping up on Facebook and other social media, and hope to post some new recipes on the blog soon.  I miss cooking and have lots of great concepts I’m excited to try out.  I bought all of the stuff to make meatballs for a new Meatball Monday recipe, but have yet to have the energy to tackle it so I had to freeze the meat until I can.  Maybe tomorrow I’ll finally feel up to it if the steroids start doing their job.  If so I’ll try to get it posted on Monday, but no promises!

In the meantime, here’s everything you need to get started on week six!  As always I appreciate your feedback and if you notice any errors please let me know so I can fix them!  Enjoy and have a great week!!!!

Click here to download a printable version of the plan.

Week Six 7 Day Keto Menu Plan

Day 1

(Totals: 1487 calories, 113g fat, 19g net carbs, 87g protein)
Breakfast

Chorizo Egg Bake (1 egg) (284 calories, 21g fat, 5.5g net carbs, 17g 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

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein)
1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Snack

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

Dinner

1 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein)
1 serving coconut spinach (73 calories, 7g fat, 1g net carbs, 2g protein)
1/2 cup white cabbage, shredded (8 calories, 0g fat, 1g net carbs, 0g protein)
1 Tsp olive oil (40 calories, 5g fat, 0g net carbs, 0 g protein)
salt and pepper

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 2

(Totals: 1484 calories, 107g fat, 20g net carbs, 92g protein)
Breakfast

Chorizo Egg Bake (1 egg) (284 calories, 21g fat, 5.5g net carbs, 17g 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

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein)
1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Snack

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

Dinner

1 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein)
1 serving coconut spinach (73 calories, 7g fat, 1g net carbs, 2g protein)
1/2 cup white cabbage, shredded (8 calories, 0g fat, 1g net carbs, 0g protein)
1 Tsp olive oil (40 calories, 5g fat, 0g net carbs, 0 g protein)
salt and pepper

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 3

(Totals: 1677 calories, 129g fat, 16g net carbs, 98g 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 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Lunch

1 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein)
1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Snack

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

Dinner

6 chorizo meatballs (520 calories, 38g fat, 3g net carbs, 40g protein)
2 large white cabbage leaves (7 calories, 0g fat, 1g net carbs, 0g protein)
1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein)
2 Tbsp sour cream (60 calories, 5g fat, 1g net carbs, 1g protein)
2 Tbsp chopped cilantro (optional)
2 Tbsp sugar free salsa (10 calories, 0g fat, 1g net carbs, 0g protein)
Assemble into two tacos

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 4

(Totals: 1564 calories, 114g fat, 20g net carbs, 104g protein)
Breakfast

Chorizo Egg Bake (1 egg) (284 calories, 21g fat, 5.5g net carbs, 17g 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

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein)

Snack

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

Dinner

6 chorizo meatballs (520 calories, 38g fat, 3g net carbs, 40g protein)
2 large white cabbage leaves (7 calories, 0g fat, 1g net carbs, 0g protein)
2 Tbsp sour cream (60 calories, 5g fat, 1g net carbs, 1g protein)
2 Tbsp chopped cilantro (optional)
2 Tbsp sugar free salsa (10 calories, 0g fat, 1g net carbs, 0g protein)
Assemble into two tacos

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 5

(Totals: 1507 calories, 114g fat, 17g net carbs, 93g 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 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Lunch

1 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein)
1/2 cup white cabbage, shredded (8 calories, 0g fat, 1g net carbs, 0g protein)
1 Tsp olive oil (40 calories, 5g fat, 0g net carbs, 0 g protein)
salt and pepper

Snack

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

Dinner

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein)
1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 6

(Totals: 1635 calories, 126g fat, 19.5g net carbs, 93g protein)
Breakfast

Chorizo Egg Bake (1 egg) (284 calories, 21g fat, 5.5g net carbs, 17g 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 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein)
1/2 cup white cabbage, shredded (8 calories, 0g fat, 1g net carbs, 0g protein)
1 Tsp olive oil (40 calories, 5g fat, 0g net carbs, 0 g protein)
salt and pepper

Snack

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

Dinner

6 chorizo meatballs (520 calories, 38g fat, 3g net carbs, 40g protein)
2 large white cabbage leaves (7 calories, 0g fat, 1g net carbs, 0g protein)
1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein)
2 Tbsp sour cream (60 calories, 5g fat, 1g net carbs, 1g protein)
2 Tbsp chopped cilantro (optional)
2 Tbsp sugar free salsa (10 calories, 0g fat, 1g net carbs, 0g protein)
Assemble into two tacos

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 7

(Totals: 1091 calories, 84g fat, 11.5g net carbs, 61g protein)
Breakfast

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pieces 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

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein)
1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g 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 8.5g carbs left for this meal)

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Pantry and Shopping List

Check your Pantry for…

Coconut flour
Almond flour
Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal)
Baking powder
Ground cumin
Ground nutmeg
Cayenne pepper
Garlic powder
Dried onion flakes
Ground Cinnamon
Almond butter
Almonds
Fish sauce
Olive oil
Coconut oil
Premium cocoa powder
Sugar Free chocolate flavored syrup

Check your fridge or freezer for leftover…

Sour cream (topping for chorizo meatball tacos)
4 oz cream cheese (2 batches of cream cheese pancakes)
Sugar free tomato salsa (topping for chorizo meatball tacos)
6 slices of bacon
Celery sticks
Salsa verde (for chorizo breakfast bake) (you can get this brand at Walmart for 2.99)
Butter

Shopping list

(Go organic when and if you can)

Produce

4 ripe hass avocados
1 bunch cilantro
1 bunch parsley
1 large head of white cabbage
1 bag (4 cups) raw baby spinach
1 large head of cauliflower (or 2 heaping cups frozen)
1 jalapeno
1 lime
3 lemons
1 large spaghetti squash (4 cups cooked)

Dairy

1 pint heavy whipping cream
2 dozen eggs
8 oz sharp cheddar cheese
1/3 cup parmesan cheese
1 cup shredded mozzarella cheese
4 oz plain yogurt

Grocery

1 can full fat coconut milk (unsweetened)
1 small jar hot curry paste (massaman if you can find it, but any will do)
10 cups chicken broth
4 oz pecans

Meat

1.5 lb ground beef (80/20)
1 lb mexican chorizo (raw and soft, not smoked and hard) see example
8 raw chicken thighs
1 large cooked rotisserie chicken (for the soup)

Frozen

none

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 chocolate truffles – portion out one per day and freeze or share the rest
  2. Make the chorizo and spaghetti squash mixture for the breakfast casserole and bake as recommended without the addition of the eggs. Since we’re eating it throughout the week, heat one serving in the morning and serve with a poached or fried egg on top rather than baking the eggs in the first day – it will taste much better than reheating the casserole with the eggs baked in.
  3. Take all of the meat off of the rotisserie chicken and reserve for the soup. Use the bones to make 10 cups of broth, or use boxed purchased broth to make the Avgolemeno soup.
  4. Cook 6 pcs of bacon (unless you have leftover) and reserve (you’ll need 2pcs each for three breakfasts)
  5. Make 2 batches of cream cheese pancakes and portion into 4 servings of 2 each (freeze one of the servings or reserve for snacking if desired)
  6. Make the tandoori chicken (this benefits from an overnight marinating if you have time)
  7. Make the Chorizo Meatballs for the tacos.
  8. Make the Jalapeno and Cheddar Muffins
  9. Reserve 6 large leaves from your head of cabbage to use for your taco shells. Shred or chop the rest for your simple cabbage salad with olive oil, salt and pepper.
  10. I recommend making the coconut spinach the day you eat it – it’s so quick and easy that it only takes a couple of minutes to throw together.

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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. Pat
    Pat02-15-2014

    First priority is “YOU” and getting better. Meatballs can wait. I’m amazed you were able to get this menu up today given the power outages and allergies. Having said that, it does look yummy and I thank you for it.

    My progress isn’t so great in terms of losing pounds, but very good in terms of bloodwork. I seem to be at a real stall – like over 2 weeks, nothing lost, standing still. My body seems to want to hold onto the lbs. When I test my sticks it states “trace” ketosis? I should be losing again soon. I did the first 2 weeks, then nothing. Everything else is improving and for that reason alone, I am encouraged and will remain patient and stay the course.

    • Mellissa Sevigny
      Mellissa Sevigny02-21-2014

      Thanks so much Pat, I appreciate it! So happy to hear that your blood work is going in the right direction and hopefully the pounds will start dropping off as well!

  2. Brooke
    Brooke02-15-2014

    Looks tasty! Last week was good in terns of weight loss for me, although I felt hungry between meals which is not normal, I think I prefer the dairy!!! I don officially weigh in until Tuesday morning but 2.5 for the week. Right now I’m not so patiently waiting for your cereal to crisp up in the oven!! You are a goddess! I’m so sorry to hear you arnt well and hope the shots do the trick! As for stalled weight lose, have you ever tried a fat fast? Just read a book on it so thought I would ask what you think?

    • Mellissa Sevigny
      Mellissa Sevigny02-21-2014

      Hi Brooke! Love that cereal, wondered if it was too labor intensive for the keto plans but maybe I’ll put it on there anyway since it’s so yummy and a nice break from eggs and even the pancakes! I am planning to do a three day fat fast plan for the blog at some point and record the results. I’ve heard that a lot of people have great results breaking through plateaus using them and I’m dying to try it!

  3. Layla
    Layla02-15-2014

    Oh, Mellissa! Can’t believe you managed to get this menu out! How stellar! So sorry to hear about your allergy flare up and the ice storm… Living north of the 49th, I can sympathise. I hope you feel better soon.

    I wrote you a few days ago to mention I was glad to feel like I wasn’t going it alone and to say I was (belatedly) starting the 3-day kick-start this week. Well… I am happy to report a five pound loss. I am a little wary though, as I’ve just lost the five pounds I’ve been losing and gaining over and over again for the last two years (PCOS be damned!) but I remain steadfast and hopeful. I am going to jump forward to your week 6 menu this week. Be well and thank you again!

    • Mellissa Sevigny
      Mellissa Sevigny02-21-2014

      Thanks so much Layla and congrats on a great start!!!! I hope that you continue to have big results – a lot of ladies have seen a huge difference in their PCOS symptoms by going keto. If you search the r/keto subreddit for PCOS you’ll find tons of testimonials – cutting out the carbs seems to have a positive affect on hormone regulation for a lot of women. I hope the same is true for you, keep us posted OK?

  4. Sabina
    Sabina02-15-2014

    Just a quick note – and you may know this already – the steroids will effect your weight for about 3-4 weeks after you stop them.. This happened to me when i first started low carb and my dr told me about the impact. Just don’t get discouraged!

    • Mellissa Sevigny
      Mellissa Sevigny02-21-2014

      Thanks Sabina, I was dreading taking them for that reason! So many people I know have blown up while on steroids and don’t even look like themselves! I just finished the 6 pack and was down 2 lbs though so I seem to have dodged a bullet! Phew! :)

  5. Andrea
    Andrea02-16-2014

    Hey Mellissa!
    Your allergy friend here! Sorry to hear things have been rough for you! I took that 6 day steroid pack and it did nothing for me, so I hope it works much much better for you!
    Thanks to AAT I now have the majority of my food options back. I am finally going to start the week 1 menu this week, but will still have to swap out a few veggies. I went 3 weeks without a reaction until last night…went out for V-Day dinner and probably over did it eating/drinking things I hadn’t had in awhile. But I am not discouraged, I have another appt tomorrow and will work it out. Don’t know if it’s the DE or just healing happening, in general, but dust mites and trees (which are my “true” allergies) completely disappeared off my active allergy list this week without even treating them! Very positive news!
    I’m most excited about having eggs and dairy back so that I can do the menus now! I’m down 11 lbs since the New Year so I will focus on that positive. I couldn’t help but indulge a little the past week or so with having so many foods options returned to me, but I am excited to reconvene moving forward now with Spring Break coming in 5.5 weeks!
    Hang in there and focus on feeling better anyway you can!! Thinking of you!!

    • Mellissa Sevigny
      Mellissa Sevigny02-21-2014

      Thanks so much Andrea! I’m not sure if the steroids helped or not, I just took the last pill yesterday so I guess I’ll find out! I have to take a combination of medications right now to function, but the most important thing seems to be to wear the pollen mask at all times to keep from reacting. If I don’t wear it I’m in trouble within half an hour regardless of whether I’ve eaten anything or not. I just ordered some screens you put into your nostrils which keeps all pollen out and eliminates the need for the stupid mask which I hate. They should arrive today and I can’t WAIT to try them! Also the pollen that I react to should be at the end of it’s cycle soon and I’ll be back to normal until this time next year. So annoying, I’m going crazy from being under house arrest! ha ha! So happy to hear that you are having success with the AAT! I hope that you continue to improve – keep me posted!!!! XO

  6. Jennie
    Jennie02-16-2014

    May I ask which sugar substitute you are using in your recipes? I used trivia and I found it too sweet.

    And thank you for the detailed menus with shopping lists it is just what I was looking for.

    • Mellissa Sevigny
      Mellissa Sevigny02-21-2014

      I am currently using a granulated sucralose (like Splenda) because my husband prefers the taste of that over the others I’ve tried so far. Some use Swerve with great results, and I’ve also used Ideal which is a blend of sucralose and xylitol I think (toxic to dogs though so be careful). The key is that in my recipes it calls for something that measures cup for cup like sugar (thus the granulated) so if you’re using truvia or something sweeter, you’ll need to figure out an equivalent using their website.

      • Jennie
        Jennie02-21-2014

        Thank you for the sweetener info. Knowing the 1:1 helps me out in trying to adjust amounts.

        • Mellissa Sevigny
          Mellissa Sevigny02-22-2014

          You’re welcome Jennie! It’s tough because so many of them measure differently – that’s why I use the granulated (which measures exactly like sugar) in the recipes so that it’s easier for you guys to figure out what amount of your sweetener you’ll need to use! And yet it’s still complicated at times! I wish there was a standardized measurement for all of them, it would make it so much easier! Enjoy the recipes!

  7. April
    April02-16-2014

    I just finished the first week and have lost 3 lbs. Not much, but considering I’ve had a lifetime of yo-yo dieting, I’m satisfied. I’m really anxious to move on to other weeks; but, I’m going to repeat the 1st week because of the leftovers I have. I’m by myself and have cut the recipes down; but still have leftovers to use for a number of the items. I don’t have enough freezer space to freeze much (apt. size fridge).

    Thanks again for you work. I hope you are feeling much better quickly.

  8. Barefootcookingirl
    Barefootcookingirl02-18-2014

    Most excellent post! Thank you for all you do! We all appreciate you!
    I hope you continue to improve, and sending out good thoughts any a prayer for you to heal up quickly.
    BCG, Barefootcookingirl

    • Mellissa Sevigny
      Mellissa Sevigny02-21-2014

      Thanks so much BCG, I appreciate you guys too! Here’s hoping I’m at the tail end of the pollen type that causes me trouble!

  9. Stephanie Wagner
    Stephanie Wagner02-18-2014

    Melissa, hope your allergies are getting better! Wanted to just reiterate your mention of the importance of making sure we drink lots of water! Spent 15 days stalled and I know it was because I was not drinking near enough water. Started up with the water again on Saturday and have since dropped 3 pounds in 3 days. Seriously, it’s really important! It’s the only change I made.

    • Mellissa Sevigny
      Mellissa Sevigny02-21-2014

      Thanks for that reminder Stephanie! The importance of drinking tons of water on Keto can’t be overemphasized!!!! Congrats on getting the scale moving again!!!

  10. Jessi Green
    Jessi Green02-20-2014

    wow this is great. My husband and I started the Revival Diet and this is perfectly aligned

  11. Brooke
    Brooke02-21-2014

    Ok I have to say that the chorizo breakfast bake is quite possibly my most favorite thing!

  12. Carla B
    Carla B02-27-2014

    Hi. I am so excited to start using your plans (will have to make adjustments), but I am wondering something. If I am cooking for a household of 2 adults would I just double all the recipes and ingredients on the shopping list?

    • Mellissa Sevigny
      Mellissa Sevigny03-01-2014

      Pretty much Carla, though some of the recipes make extra so you may want to check the amount of servings the recipe makes before you double it.

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