Week Twelve 7 Day Keto Menu Plan

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Welcome to Week Twelve of the 7 Day Keto (Low Carb) 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.

Free weekly keto menu plans from I Breathe Im Hungry

 
 
This is the final week in the 12 week Keto menu plan series that I originally intended to create – it feels like yesterday when we started, doesn’t it??? I will continue to post menu plans, some for special dietary needs in the coming weeks as I have time. I’m also hoping to get back on track with Meatball Mondays, which I’m looking forward to!

I’m literally in the final hours of finishing the Spring Ezine, so I’m going to keep this short and get back to it! Have a great weekend Peeps!!

Click here to download a print friendly version of the Week Twelve 7 Day Keto Menu Plan

Week Twelve 7 Day Keto Menu Plan

Day One

(Totals: 1471 calories, 121g fat, 19g net carbs, 64g protein)
Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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

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

Dinner

4 Caprese Meatballs (310 calories, 22g fat, 2g net carbs, 26g protein)
1/3 cup Keto Marinara (64 calories, 5g fat, 2g net carbs, 1g protein)
1/2 cup cooked spaghetti squash (21 calories, 0g fat, 4g net carbs, 0g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 2

(Totals: 1471 calories, 121g fat, 19g net carbs, 64g protein)
Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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

1/2 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

4 Caprese Meatballs (310 calories, 22g fat, 2g net carbs, 26g protein)
1/3 cup Keto Marinara (64 calories, 5g fat, 2g net carbs, 1g protein)
1/2 cup cooked spaghetti squash (21 calories, 0g fat, 4g net carbs, 0g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 3

(Totals: 1540 calories, 119g fat, 20g 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

4 Caprese Meatballs (310 calories, 22g fat, 2g net carbs, 26g protein)
1/3 cup Keto Marinara (64 calories, 5g fat, 2g net carbs, 1g protein)
1/2 cup cooked spaghetti squash (21 calories, 0g fat, 4g net carbs, 0g protein)

Snack

1 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g 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

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 4

(Totals: 1339 calories, 108g fat, 13g net carbs, 69g protein)
Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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

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

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g 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

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 5

(Totals: 1402 calories, 110g 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

1 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Lunch

4 Caprese Meatballs (310 calories, 22g fat, 2g net carbs, 26g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Snack

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

Dinner

1 Italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 6

(Totals: 1352 calories, 109g fat, 13g net carbs, 64g protein)
Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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

1/2 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 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g 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

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 7

(Totals: 868 calories, 76g fat, 11g net carbs, 44g protein)
Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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 Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g 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)

Snack

1 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Dinner

Your choice (you have 9g net carbs available for this meal)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Pantry and Shopping List

Check your Pantry for…

Almond flour (see example)
Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal)
ground cumin
ground coriander
garlic powder
onion powder
dried oregano
chili powder
ground cinnamon
ground nutmeg
dried onion flakes
apple cider vinegar
lemon juice
sugar free ranch dressing
sugar free caesar dressing
raw almonds
dijon mustard
mayonnaise (sugar free)
sundried tomatoes (dry or in oil)
extra virgin olive oil

Check your fridge or freezer for leftover…

1 Italian sausage link
1 cup keto marinara
kosher dill pickles
2 oz cream cheese

Shopping list

(Go organic when and if you can)

Produce

2 fresh tomatoes
1 red or yellow bell pepper
2 packages romaine lettuce hearts
1 8oz package/bag baby spinach leaves
3 Hass (California) avocados
1 small spaghetti squash
1 bunch fresh basil
1 bunch fresh cilantro

Dairy

4oz sour cream
16oz cheddar cheese
2 dozen eggs
4 oz feta cheese
1/2 gallon unsweetened almond milk
16oz heavy cream
8oz package of string cheese
1/2 cup shredded mozzarella
1/2 lb salted butter
4 oz parmesan cheese, grated

Grocery

4 oz canned chopped green chilis
8 oz jar of salsa verde
2 bars lindt 90% chocolate

Meat

2.5 – 3 lb boneless chuck roast
12oz roll of breakfast sausage (sugar free)
1lb ground turkey
1lb sugar free bacon

Frozen

10oz package frozen spinach
10oz package frozen broccoli 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. Assemble and bake your Sausage & Spinach Frittata and cut into four inch squares for the week. You will need 5 servings, leaving 7 servings to freeze or share.
  2. Make 1 batch of the Cream Cheese Pancakes and divide into 2 servings of 2 pancakes each. You will use both servings this week.
  3. Cook the entire pound of bacon and store in the fridge until needed for breakfast or lunch as called for.
  4. Make your Simple Egg Salad. You will use all of it this week.
  5. Cook the Cuban Pot Roast (you won’t need it until Day 3) and set aside 4 one cup portions for the week. There will be approximately 6 portions left to freeze or share.
  6. Make your Caprese Meatballs and divide into 4 servings of 4 each. You will need all four serving this week.
  7. Cook your spaghetti squash and portion out three 1/2 cup servings. Freeze or share the rest.
  8. If you don’t have any frozen Keto Marinara leftover (or any sugar free jarred marinara), then make a fresh batch of the Keto Marinara. Reserve 1 cup for the week and freeze the rest.

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This month I’m giving away a Ninja Complete Kitchen System Mega Blender and Food Processor! Be sure to enter for your chance to win!!!
Win a Ninja from Mellissa Sevigny at I Breathe Im Hungry






  1. Pat
    Pat04-05-2014

    Your 12 weeks of menus and recipes have been wonderful. I’ve downloaded each week and will always have a resource to get back on track. In fact, I lost my way somewhere in the middle and stopped losing, but have recently re-committed making a few changes (smaller portions, less cheese and nuts) and can happily report I am on the losing track again once again. There is no straight road to success, at least in my world. But I’m putting the stall behind me and starting fresh and your menus will always be there to help me.

    Thanks for all the time and effort you put into this on behalf of your loyal readers. So looking forward to your Spring e-zine to complete my collection.

    • Pat
      Pat04-05-2014

      PS on my comments above. By “smaller portions; less cheese and nuts” I mean I was exceeding Melissa’s recommendations. I can’t seem to stop myself w/ nuts or cheese so those items can’t be a daily item for me. And my 1/2 cup was sometimes way more generous.

      Just want people to know the error was all mine and not in Melissa’s menus.

  2. Marissa
    Marissa04-09-2014

    I just came across your website and wow! Such a great resource! My husband and I have been trying to get the hang of Keto for a few weeks now with a 30 day plan but they did so much fasting (fasting until the evening and consuming all your macros within 5 hours) that it’s been difficult for us to stick to it. We plan on starting your week 1 on Sunday but I had a question. On your grocery lists for these plans, is that food for one person or two? I just need to know if I’m doubling the grocery list or not.

    • Marilyn Ketterling
      Marilyn Ketterling05-29-2014

      Hi Marissa,
      I’m fairly new to this site as well, ( in week 2), and I found out the hard way this is for 1 person. Now every time I start a new week, I count the times a dish will be served and adjust my shopping list and recipe for two. My husband has joined me in this journey as well. Good luck….to both of us!

      • Cristina
        Cristina06-05-2014

        Also later on, I think week 7, she starts posting how many servings are there, so you know which recipes to double… this whole thing is super helpful! and so glad someone else is doing the thinking and leg work for me!

  3. Brooke
    Brooke04-09-2014

    Tasty! I love the pot roast!

  4. Ann
    Ann04-12-2014

    marissa

    Can you please let me know the Vegan keto diet menu Plan. I need to loose 20+ pounds. I couldn’t really find good vegan plan.

    thanks
    Ann

  5. Heidi
    Heidi04-15-2014

    Thank you for your generosity of sharing such an amazing plan with all of us FOR FREE! You clearly spent a lot of time on this and I wanted to let you know I really appreciate it. There are other blogs out there who sell meal plans but won’t show any as a guideline — for those of us out here who can’t spend hundreds of dollars on a meal plan this is such a blessing to get on track!

  6. Rebecca
    Rebecca07-03-2014

    These plans look amazing! I had a question after looking at some recipes. The sausage spinach frittata…how do I cut 12 four inch squares (5 to use, 7 left over) out of a 13 by 9 pan?

    • Mellissa Sevigny
      Mellissa Sevigny07-03-2014

      Thanks Rebecca! Sorry, the squares will be about four inches by three inches! 3 cuts the long way and 2 cuts the short way should give you 12 pieces. Thanks for catching that!

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