Can you believe it’s been TEN WEEKS since we started these 7 day keto menu plans??? It went by so fast and I have really enjoyed reading about your progress in the post comments and on the Facebook page!
This week I’m changing it up again and experimenting with a much “cleaner” low carb plan. Other than goat cheese in one of the salads (which is optional) and butter (easily replaced with olive oil, ghee or coconut oil) the recipes are dairy free, sweetener free (omit the tsp called for in the meatballs), and are made up of primarily meat, eggs, nuts and veggies – and still delicious of course!
[pinterest text=”Week Ten 7 Day Keto Menu Plan | a free low carb menu plan with shopping and prep lists from ibreatheimhungry.com” layout=”horizontal” image=”https://www.ibreatheimhungry.com/wp-content/uploads/2014/03/weektenketomenuplansmall-500×666.jpg”]
I left the heavy cream nutrition info in the morning coffee in case you can’t go cold turkey. You can try substituting with coconut oil or even canned coconut cream (my favorite alternative) instead if you want to see how you do. I recommend giving completely dairy free a try if possible.
The calories are a little less per day than some of the plans, and the fat to protein ratio is a little higher. There are no desserts, and I recommend that if you’ve been having alcohol during the week that you omit it this week as well.
I’m hoping that this cleaner plan will help those of you who haven’t been losing as much weight as you’d like to bust through your plateaus and get the scale moving again!
I’m very curious to see how you do, so please be sure to update us in the comments as to your progress so far, and whether or not you see a significant difference after following this week’s plan as compared to the others. This information helps me to create more useful and effective plans for you guys moving forward.
There have been a lot of questions about fat fasts lately. I’m planning to put together a 3 day fat fast plan in the near future – and trying it out myself and reporting the results in a future post. Is that something you’re interested in? If so let me know in the comments and I’ll bump it up in my timetable and make it a priority.
Have a great weekend Peeps!!!
Click here to download a printer friendly copy of the Week Ten 7 Day Keto Plan
Week Ten 7 Day Keto Menu Plan
Day 1
(Totals: 1539 calories, 123g fat, 10g net carbs, 90g 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
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
1 serving Roasted Chicken & Tomatoes (409 calories, 28g fat, 1.5g net carbs, 36g protein)
1 serving Wilted Beet Green Salad (215 calories, 18g fat, 3.5g net carbs, 10g protein)
Dessert
not recommended this week
Day 2
(Totals: 1539 calories, 123g fat, 10g net carbs, 90g 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
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
1 serving Roasted Chicken & Tomatoes (409 calories, 28g fat, 1.5g net carbs, 36g protein)
1 serving Wilted Beet Green Salad (215 calories, 18g fat, 3.5g net carbs, 10g protein)
Dessert
not recommended this week
Day 3
(Totals: 1456 calories, 104g fat, 12.5g net carbs, 78g 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 serving Roasted Chicken & Tomatoes (409 calories, 28g fat, 1.5g net carbs, 36g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g 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 Chicken Satay Meatballs (326 calories, 17g fat, 4g net carbs, 12g protein)
1 cup shredded white cabbage (17 calories, 0g fat, 2.5g net carbs, 1g protein)
Toss the cabbage with the meatballs and sauce for a pad thai style salad.
Dessert
not recommended this week
Day 4
(Totals: 1492 calories, 118g fat, 8.5g net carbs, 85g 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 Roasted Chicken & Tomatoes (409 calories, 28g fat, 1.5g net carbs, 36g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)
Dessert
not recommended this week
Day 5
(Totals: 1489 calories, 109g fat, 18g net carbs, 68g protein)
Breakfast
2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g 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 Inside Out Scotch Egg (168 calories, 13g fat, .25g net carbs, 12g protein)
Lunch
4 Chicken Satay Meatballs (326 calories, 17g fat, 4g net carbs, 12g protein)
1 cup shredded white cabbage (17 calories, 0g fat, 2.5g net carbs, 1g protein)
Toss the cabbage with the meatballs and sauce for a pad thai style salad.
Snack
5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g 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)
Dessert
not recommended this week
Day 6
(Totals: 1500 calories, 112g fat, 19g 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
4 Chicken Satay Meatballs (326 calories, 17g fat, 4g net carbs, 12g protein)
1 cup shredded white cabbage (17 calories, 0g fat, 2.5g net carbs, 1g protein)
Toss the cabbage with the meatballs and sauce for a pad thai style salad.
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g 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)
Dessert
not recommended this week
Day 7
(Totals: 1016 calories, 74g fat, 9.25g net carbs, 45g protein)
Breakfast
2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g 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 Inside Out Scotch Egg (168 calories, 13g fat, .25g net carbs, 12g protein)
Lunch
4 Chicken Satay Meatballs (326 calories, 17g fat, 4g net carbs, 12g protein)
1 cup shredded white cabbage (17 calories, 0g fat, 2.5g net carbs, 1g protein)
Toss the cabbage with the meatballs and sauce for a pad thai style salad.
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Dinner
Leftovers or your choice (you have 10.75g net carbs left for the day)
Dessert
not recommended this week
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Pantry and Shopping List
Check your Pantry for…
Almond flour (see example)
Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal)
Xanthan gum (see example)
Ground garam masala (find it in the spice section – see example)
Ground ginger
Garlic powder
Almond butter
Sugar Free Mayonnaise
Thai fish sauce (you can get it in the Asian aisle of your grocery store – see example)
Olive oil
Balsamic vinegar (no sugar added)
Check your fridge or freezer for leftover…
2 Tbsp fresh ginger, minced
1 garlic clove
1 Tbsp lime juice
1 Tbsp unsweetened coconut milk
1 Tbsp fresh cilantro
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Shopping list
(Go organic when and if you can)
Produce
3 avocados
1 package romaine lettuce hearts
1 package celery hearts
1 large white cabbage
4 large Roma (plum) tomatoes
1 small package fresh thyme
2 small thai chili or serrano peppers
1 bunch of beet greens (or swiss chard)
Dairy
1 pint heavy whipping cream (optional for coffee)
2 dozen eggs
2 oz goat cheese (optional)
Grocery
1 can unsweetened coconut milk (if none leftover or in pantry)
1 oz pine nuts (optional)
Meat
1 lb sugar free bacon
1 lb ground chicken or turkey
12 oz roll mild breakfast sausage
4 large chicken thighs
2 Italian sausage links
Frozen
2 cups broccoli florets (use fresh if preferred)
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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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- Make the Inside Out Scotch Eggs – you’ll use all of them throughout the week
- Make the Simple Egg Salad – you’ll have one serving leftover to share or replace a snack
- Cook the entire pound of bacon (needed for egg salad lunch, and a couple of breakfasts)
- Make the Roasted Chicken and Tomatoes – you’ll use all four servings throughout the week
- Make the Wilted Beet Green Salad (the goat cheese is optional) – you’ll use both servings this week
- For best results, make the Chicken Satay Meatballs on Day 3, though they can be made sooner if necessary. Omit the sweetener if going strictly sweetener free this week. You’ll need all four servings this week.
- Wash and shred your cabbage – you’ll need four 1 cup servings for the week.
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I’m giving away a fantastic prize in March that contains all of my favorite products for following the keto diet! Be sure to enter by the end of the month for your chance to win!!!
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Looking for more great recipes? Be sure to download my Winter Issue of the IBIH quarterly ezine!
Tracy says
The roasted chicken and tomatoes and the beet salad recipes are no longer available. What do you suggest we replace those meals with this week? I can probably figure out the chicken and tomatoes part but not sure about a beet salad recipe.
Terra says
I was looking for the same. It seems that the Chicken is still here, just under a different name, https://www.ibreatheimhungry.com/easy-roasted-chicken-tomatoes-low-carb/ the greens I was able to find by googling, but I had already decided to substitute the easy cauliflower gratin since I am not cutting out dairy.
Sylvia says
So I’m allergic to artificial sweeteners and am lactose intolerant. What would be a good substitute for the sugar? I generally only use it in my coffee and I use sugar in the raw. Would honey work? I’ve recently gone dairy free as it makes me terribly sick.
Sylvia says
Also I’ve tried coconut milk and it made me terribly sick as well so maybe my issue isn’t just lactose?
Mellissa Sevigny says
No sugar is called for here – only sugar substitute that is carbohydrate free. Honey or sugar will kick you out of ketosis and make this plan ineffective.
Melissa says
The inside out scotch eggs and the simple egg salad are my go to breakfast and lunches. Even if I’m not roasting chicken, I’ll use the recipe to roast my sad winter tomatoes. It makes them so much better.
Monica says
It would be really great if your printable copy included the recipes that are used in the meal plan! Other than that, you are fantastic for providing all this!!
Regina says
For the printable Keto week menu plans; from week 5 on, the menus are not available for download at dropbox. Says preview unavailable. When I try to download the odt file, there’s nothing there. :(
Mellissa Sevigny says
I just tested it and it downloaded fine for me using a text file or microsoft word – what are you using to download?
Regina says
Direct download to my Dropbox
Mellissa Sevigny says
That’s strange, I’ll look into it but I’m really not sure what the problem could be!
Belenda says
I can’t seem to pin these last weeks menu’s, which come in hand on my phone when shopping because I pull these menu’s up with the shopping list. Any suggestions on how to pin these? It just says error, no image found and won’t pin.
Mellissa Sevigny says
I can’t pin it either Belenda, so I’m wondering if it’s a disconnect due to my hosting company upgrading their servers this weekend. I’ll check in with them tomorrow and make sure everything is connected right. Otherwise I’ll reload the photo and see if that works!
Belenda says
Still can’t pin. Week 9 and 10 just won’t work. Have you had any luck?
Helene says
I can find week 1, 10 & 11. Where can I find the other weeks?
Alex says
Starting the keto kickstart Wednesday (I got too excited and froze all my food). Can’t wait! Thanks so much for this.
marla says
This has been a fabulous series. I thank you for everything you have done in sharing this with all of us.
Mellissa Sevigny says
You’re so welcome Marla! Thanks for taking the time to let me know you’re enjoying it!
Tracy says
Would love to see your menu for a fast fast. I keep reading how they are great for plateaus. I typically carb binging (my normal fix) for a weekend and that jump starts me but hard to get right back in to ketosis and my will power takes a hit. Still down 46lb’s as of today and I started with your 3 day, so thank you! Your blog has been a life saver and helped me from going on cholesterol and diabetic medications.
Mellissa Sevigny says
Thanks for sharing Tracy, I’ll move the fat fast up the queue and get started on it the first week in April! Congrats on 46lbs down!!!!
Rachel says
Melissa, had a dish last night that I just had to share. It was an appetizer called “white wings”. It was chicken breast strips, wrapped around a jalapeno and cream cheese, then wrapped in bacon, with a slice of melted cheese on top. It was delicious! The bacon was not to chewy and not too crisp, the chicken was tender and juicy…just mmmmm. I immediately thought ” I want to make this at home but I am sure I will mess it up. I bet Melissa could figure out how to make this.” So you know, if you have nothing better to do (lol, right…), you can totally figure out how to make this so I don’t have to try and fail. Anyway, appreciate the meal plans and recipes. They are always yummy!
Mellissa Sevigny says
It sounds delicious Rachel! I’ll see what I can come up with! :)
Elissa says
YES to a fat fast menu please!
Mellissa Sevigny says
I’m on it Elissa, thanks!
Gwen @simplyhealthyfamily says
Intrigued! Can’t wait to read through your posts tomorrow when I’m off my phone and have more time!!
Mellissa Sevigny says
Thanks so much Gwen, I hope you find them helpful!
minna says
Yes, Is be very interested in your fat fast post! Looking forward to hearing about what your take is on it
Mellissa Sevigny says
Thanks for weighing in Minna, I’ll be working on it soon so stay tuned!!!
Randi Stellar says
I’m interested in the fat fasting too! Thanks for all you do, I seriously could not do it without your help! Your recipes are awesome, and I love the photographs.
Mellissa Sevigny says
Thanks so much Randi! I’ll be putting together a fat fast plan soon!
Jamie Rebecca says
Thanks for the menu! The last few days I was thinking about how to get “fast fats” in my diet. Then Boom you post about it! I’m interested!
Mellissa Sevigny says
Ok, great! I’ll be putting something together soon!