Welcome to Week Eight of my 7 day Keto, Atkins, or Low Carb menu plans and shopping lists! (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.)
[pinterest text=”Week Eight Free Keto and Low Carb 7 Day Menu Plan from ibreatheimhungry.com” layout=”horizontal” image=”https://www.ibreatheimhungry.com/wp-content/uploads/2014/03/weekeightketomenuplansmall-500×666.jpg”]
This week contains delicious, but relatively easy recipes – so your prep time will likely be less than usual if you’ve been following these plans. I also lowered the daily calories a bit more, to see if that helps some of you drop weight faster this week. If your calorie requirements are higher, simply add a couple of extra snacks – just be sure to stay under the 20g per day of net carbs to maintain ketosis.
Please be sure that you are DRINKING ENOUGH WATER! You should be aiming for 100 ounces per day if you are actively trying to lose weight with these plans!
If you hang out on the IBIH Facebook page, you know that I have been having great success in controlling my allergies with these nasal filters! Thanks to these filters, I am off all of the allergy medications and steroids, and can eat normally even when I spend hours at a time outdoors.
There is a tiny band visible below my nostrils, but it’s much less obvious (and SO much more effective) than wearing a face mask all day! I hardly notice it’s there, and can breathe freely through my nose when wearing it.
If you struggle with allergies to pollen, or even dust, mold and pet dander, I highly recommend trying them. Just be sure to measure your nostrils according to their instructions and be sure to order the right size. Their customer service department is excellent (according to the reviews anyway) and the company (Woodyknows) will help you find the right size if you’re having trouble.
That’s all I’ve got this week Peeps! Hope you have a great weekend, and as always, don’t forget to let us know how your weight loss is going in the comments!!!! XOXO
Click here to download a printable version of the Week Eight 7 Day Keto Menu Plan.
Week Eight 7 Day Keto Menu Plan
Day 1
(Totals: 1536 calories, 124g fat, 15g net carbs, 75g 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
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
1 cup Shrimp (or chicken) Moqueca (294 calories, 19g fat, 5g net carbs, 24g 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
1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 2
(Totals: 1466 calories, 114g fat, 18g net carbs, 80g protein)
Breakfast
3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g 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 cup Shrimp (or chicken) Moqueca (294 calories, 19g fat, 5g net carbs, 24g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
1 serving Bangers and Mash (378 calories, 31g fat, 6g net carbs, 15g 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
1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 3
(Totals: 1348 calories, 104g fat, 15g net carbs, 81g 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 cup Shrimp (or chicken) Moqueca (294 calories, 19g fat, 5g net carbs, 24g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
4 Loaded Nacho Meatballs with toppings (372 calories, 28g fat, 3g net carbs, 28g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
Dessert
1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 4
(Totals: 1387 calories, 110g fat, 18g net carbs, 69g 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 cup Shrimp (or chicken) Moqueca (294 calories, 19g fat, 5g net carbs, 24g protein)
Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Dinner
1 serving Bangers and Mash (378 calories, 31g fat, 6g net carbs, 15g 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
1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 5
(Totals: 1560 calories, 123g fat, 17g net carbs, 85g protein)
Breakfast
3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g 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 serving Bangers and Mash (378 calories, 31g fat, 6g net carbs, 15g 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
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
4 Loaded Nacho Meatballs with toppings (372 calories, 28g fat, 3g net carbs, 28g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
Dessert
1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 6
(Totals: 1481 calories, 119g fat, 17g net carbs, 74g 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
4 Loaded Nacho Meatballs with toppings (372 calories, 28g fat, 3g net carbs, 28g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Dinner
1 serving Bangers and Mash (378 calories, 31g fat, 6g net carbs, 15g 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
1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 7
(Totals: 1048 calories, 83g fat, 8g net carbs, 58g protein)
Breakfast
3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g 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
4 Loaded Nacho Meatballs with toppings (372 calories, 28g fat, 3g net carbs, 28g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g 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 12g carbs left for this meal)
Dessert
Optional
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Pantry and Shopping List
Check your Pantry for…
Almond flour
Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal)
Sugar free pancake syrup (optional)
Ground cumin
Garlic powder
Onion powder
Ground Cinnamon
Almonds
Sriracha Hot sauce
Mayonnaise
Olive oil
Coconut oil
Fresh garlic cloves
onions
Italian dressing
Red wine (optional)
Check your fridge or freezer for leftover…
Roasted red peppers (you’ll need 1/4 cup)
Fresh cilantro
Fresh parsley
leftover deli cheese and ham for wraps
String cheese for snacking
Butter
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Shopping list
(Go organic when and if you can)
Produce
1 ripe hass avocado
1 lime
1 lemon
10 cups raw spinach (or other lettuce) for salads
1 bag romaine lettuce hearts
1 head cauliflower
Dairy
1 pint heavy whipping cream
2 dozen eggs
8 oz etra sharp cheddar cheese
4 oz sour cream
8 oz cream cheese
Grocery
1 can coconut milk (unsweetened)
14 oz can diced tomatoes with green chilis (plain tomatoes if you can’t find this)
1 jar prepared salsa (sugar free)
1 small jar sliced pickled jalapenos
1 can chicken stock/broth
Meat
1 lb sugar free bacon
1 1/2 lbs raw shrimp (or boneless chicken breast)
4 Italian sausage links
1 lb ground beef (80/20)
Frozen
none
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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.
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- Cook all of the bacon – you’ll need 2 slices per day
- Make 3 batches of cream cheese pancakes and portion into 6 servings of 2 each. 4 servings will be used for breakfast, and 1 will be used for lunch wraps. You will have one extra serving to freeze or share.
- Make the Loaded Nacho Meatballs. Weekly menu calls for all 4 servings – if sharing make extra.
- Make the Shrimp (or chicken) Moqueca. Menu calls for 4 servings, leaving 2 extra to share.
- Make the Cheesy Cauliflower Puree for the Bangers and Mash. Menu uses all 4 servings, if sharing make extra.
- Cook the four sausages and the onion gravy for the Bangers and Mash. Menu uses all 4 servings, if sharing make extra.
- Make the Lemon Almond Shortbread cookies. Menu calls for 6 of them (7 if you have one on Sunday), freeze or share the extra.
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Carol says
I love all of your recipes! They truly are delicious. I was a wreck for a few days because I was unable to reach some of your pages. After investigating the problem I was able to find them. It seems that you have some extra info at the end of the url for weeks 1-9. After the “.html” for each link there was an additional “/weekoneketomenuplan” tacked on at the end (the number changing for each week). I was able to delete that and reach the pages I was looking for. (Phew!) I just wanted to let you know because I’m sure many are panicking! It’s a quick fix in the html code to correct. Thank you for all the information you provide!
Mellissa Sevigny says
Thanks Carol, I recently had the link structure change and we’re still fixing some of the bugs! I’ll take care of the rest!
Tasni says
Can you substitute coconut milk for Almond milk?
Sharon says
Melissa,
What I’ve done to add some body to the pancakes is add a scoop of protein powder. It adds less than a carb per serving.
Also, I have a grid on a spreadsheet with all the weekly menus – days across the top and meals down the left and it is a quick way to check what I’m supposed to eat next! I sent you a link in Facebook but not sure you saw it…
I also copy all of the recipes for one week into their own tab and that’s helpful too!
I lost 5lbs in the first 10 days, nothing since. I’m finishing week 5 now.
Mellissa Sevigny says
Hi Sharon, I would love to check out your spreadsheet – didn’t see it anywhere on FB for some reason. If you want to email it to me that would be awesome! Are you losing inches? And have you made certain you’re still in ketosis with the ketostix? If so, hopefully the scale will start moving for you again soon!
Sharon says
Hi Melissa –
Here is the link: https://docs.google.com/spreadsheet/ccc?key=0AhJugKgZ6cyMdFFaNXZSak1NbjkwT2NVMVpZUkxIeWc#gid=1
I should check my ketosis, it has been a couple of weeks. Every time I checked previously I was in the middle-high range – never the highest.
Thank you again for doing this – it makes it so much easier to do keto, plus really helps develop a rhythm of eating this way!
Mellissa Sevigny says
The color of the stick really doesn’t matter Sharon, as long as you are showing in some level of ketosis then you are burning fat. Darker doesn’t always mean better! Thanks for sharing your spreadsheet!!!
Brooke says
Just had to say you’re right about the awesomeness that is the bangers & mash recipe! My mouth is watering right now just thinking about it! I made it last night with a mix of beef brats and chorizo. Pure heaven!
Also, this morning I made it into the 160’s!!! For the first time in…years. I did several fist pumps as I stepped off the scale. I’m definitely in the “slow but steady” weight loss club. After losing my initial 12 pounds, I’ve lost 10 or so while following your menus. I cannot tell you just how grateful I am for these plans! Thank you thank you thank you!
Mellissa Sevigny says
Hooray! Congrats on your awesome progress and patience Brooke! I did a fist pump FOR you when I read your comment! And YES the Bangers and Mash is SO delicious – and SO easy to make! I don’t know why I don’t make it more often – might have to put it on the menu for this week since our kitchen is a mess from the remodel, and something easy and tasty like this would be perfect to get me through it! Loving your chorizo twist on it too – I can never get enough chorizo so I might try that as well! Keep up the good work!!!!
Cara says
Mellissa,
You are my personal hero. Thank you for making it way easier for me to stick to a keto plan! Quick question for you regarding the CC Pancakes. I made them last week and my batch came out quite thin (like a crepe). Is this correct or should they come out thicker/fluffier?
Mellissa Sevigny says
Hi Cara! Yes these are definitely more crepe-like – to fluff them up you can add 2 tbsp coconut flour and 1 tsp baking powder! Enjoy!
Kristal says
OMG!! I have been all over the internet looking for somthing like this site. I FINALY stumbled across it thru mention of Rule.me (?). This is a god send… So what I needed. I’ve been reason up on keto diet for approximately 2 weeks before I Started it.. I did a two day prep this past weekend by cutting back carbs and such, but not counting. And as of Monday I have been journaling and counting and the whole shebang…
I’ve found my greatest challenge is to -1- eat… I’m usually a one meal a day person have been for years… -2- keep my protein significantly less than my fats (75-20-5)… But down 4.5 lb so far. Prob water weight. But that ok!! I will try your plans as best I can. Just wanted to say thank you for your time and effort doing these posts…
Ps: read the cat post. I have a 16 year old fur baby. Chelsea. Had her longer than my kids lol. And I understand the sadness you get when you realize how old they are. :(
I also have two younger cats. 3&1 (I guess I’m boerderline cat lady. Lol) and cats are definitely a Joy and so funny. Couldn’t imagine not having any.. :)
Mellissa Sevigny says
Hi Kristal! Some people have no problem eating once a day on Keto – in fact it works better for some than 3 meals a day so feel free to do what is most comfortable for you! Cats are definitely a joy – I hope your Chelsea is with you a long time to come! Thanks for commenting and I hope you have great success on keto!
Mary says
I just wanted to say thank you for this terrific blog! I’ve been in ketosis for 16 days. Loving this way of eating, and your recipes are super inspiring.
Mellissa Sevigny says
Thanks so much Mary!!!
pat north says
just a note to let you know how much I appreciate your wonderful recipes…have been following your plan…mostly…I have food allergies like egg and dairy so create when needed. I have lost and regained the same 5 lbs for months now and seem to be in this never ending cycle. But…have less joint pain, less gastro discomfort, and am sleeping better. Now for some weight loss…I have 60lbs to release…am ready!
Many thanks!
Mellissa Sevigny says
Hi Pat, so glad to hear that you are feeling better from being on the plans, I hope the weight loss you are looking for will soon follow!
Jan says
Hi Melissa, those Loaded Nacho Meatballs look delish. If I wanted to freeze half of the meatballs, would you freeze them before or after cooking? I’m thinking before, but I thought you might have frozen them before and have some experience :) Thanks!
Mellissa Sevigny says
I haven’t frozen this particular recipe, but I’ve frozen a lot of the other meatballs after cooking them – obviously I wouldn’t freeze the toppings though. Enjoy!
Jan says
No, definitely not the toppings ;) Thanks!
Mellissa Sevigny says
I figured you probably knew that, but sometimes it’s better just to be sure! ;)
Christine Castaneda says
Always excited to see your new menu. Like a kid waiting for candy, haha. I look forward to your meatball creations and I LOVE nachos so this will be good as were all the others.
Thank you so much for doing this. I really, really, really appreciate it. If it werent for you I’d be 24 lbs heavier. WooHoo did you hear that? I have lost 24 lbs. Wow! I cant believe it myself. Lost nothing, zero, zip, nada the week before but lost 4lbs this week. Its so exciting to fit into my smaller size clothes. I appreciate your blog, your menus and YOU. Thanks!!
Mellissa Sevigny says
Thanks so much Christine!!! And WOO-HOO, 24 pounds is no joke sister!!!!! Congrats and great job! I appreciate you sharing your awesome progress with us too – it helps us all stay motivated to hear how well everyone else is doing on the plans!!!
Stephanie Wagner says
Week 8 looks amazing!! Can’t wait to get there! Progress update for me- lost another pound this week. So 2 weeks ago I was able to ge out of the fat fat pants and in the fat pants. I could wear the fat pants but not button all the buttons. haha. This week I’m comfortably in the fat pants buttoning everything up! lol. Next up, “almost fat” pants. woohoo.
Mellissa Sevigny says
This comment made me laugh Stephanie, because I can relate!!! I have my last resort jeans for when I’ve really been off the wagon, then my slighty pudgy jeans if I’ve only binged for a weekend and am holding water weight, then a bunch of my regular jeans, and about 8 pairs of hallelujah jeans for when I’m at my goal weight! I’m still not back in those, but hoping to be back into them by Summer! Hope you’re into (and then back out of just as quickly!) your “almost fat” pants soon! :)
Stephanie Wagner says
I like that, Hallelujah jeans! I have a lot of those and periodically will look longingly over them in my closet. haha. By summer- no problem! pshhh- we got this!