Welcome to Week Eleven 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.
If you started with Week One and you’re still with us, congratulations on making it this far! I hope that you are much closer to your goal weight (if not already there!) as a result of following these low carb menu plans!!!
How did you do last week with the omission of dairy and artificial sweeteners? I’m dying to know if you saw a increase in weight loss last week, or it if stayed pretty much the same for you. Please update us on your progress in the comments!!!
[pinterest text=”Week Eleven 7 Day Keto Menu Plan | a free low carb weekly menu plan from ibreatheimhungry.com” layout=”horizontal” image=”https://www.ibreatheimhungry.com/wp-content/uploads/2014/03/weekelevenketomenuplansmall-500×666.jpg”]
Last week I asked if you would be interested in a fat fast plan and a bunch of you said “YES!” I will make that happen, but won’t have time this coming week. My plan is this – to finish out the 12 weeks of keto menu plans next week, and then start posting weekly specialized plans. A 3 day fat fast, a vegetarian plan, more dairy free plans, nut free plans, Whole 30 plans, egg free plans, etc. If you have special dietary needs/requests, now is the time to be heard, and I will add it to my list of things to work into future plans.
Meanwhile, it’s a busy time of year for the Hungry’s, and I’m still struggling to finish the Spring ezine, which is why I haven’t been posting as much. It will be available sometime next week though, and I think it’s the best issue yet! I’m super excited to share it with you!
Speaking of excited, I’ll be attending the Blogher Food Miami conference in May! It’s my first blogging conference and I’m looking forward to finally meeting some of my fellow bloggers in person there! I’ll be posting about the conference and our trip to Miami here on the blog, on the Facebook Page and Instagram! It’s going to be a blast, so stay tuned for that!
That’s all I’ve got for today – have a great weekend, Peeps!
Click here to download a printable version of the Week Eleven 7 Day Keto Menu Plan.
Week Eleven 7 Day Keto Menu Plan
Day 1
(Totals: 1614 calories, 134g fat, 14g 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 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g 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 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Dinner
1 cup Bacon & Smoked Gouda Cauliflower Mash (282 calories, 22g fat, 6g net carbs, 12g protein)
1 Cajun Chicken thigh (395 calories 26g fat, 0 g net carbs, 36g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
Dessert
Optional
Day 2
(Totals: 1670 calories, 128g fat, 14g net carbs, 92g protein)
Breakfast
1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g 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 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)
Dinner
1 cup Bacon & Smoked Gouda Cauliflower Mash (282 calories, 22g fat, 6g net carbs, 12g protein)
1 Cajun Chicken thigh (395 calories 26g fat, 0 g net carbs, 36g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
Dessert
Optional
Day 3
(Totals: 1631 calories, 126g fat, 13g net carbs, 80g 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
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
1 cup Bacon & Smoked Gouda Cauliflower Mash (282 calories, 22g fat, 6g net carbs, 12g protein)
1 Cajun Chicken thigh (395 calories 26g fat, 0 g net carbs, 36g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
Dessert
Optional
Day 4
(Totals: 1628 calories, 128g fat, 14g net carbs, 89g protein)
Breakfast
1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g 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
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, 1 g net carbs, 1g protein)
Dinner
3 Turkey Pesto Meatballs (375 calories, 27g fat, 1.5g net carbs, 30g protein)
3/4 cup Cheesy Pesto Spaghetti Squash (207 calories, 17g fat, 5g net carbs, 11g protein)
Dessert
Optional
Day 5
(Totals: 1658 calories, 124g fat, 11g net carbs, 104g 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
1 Cajun Chicken thigh (395 calories 26g fat, 0 g net carbs, 36g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
Snack
1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g protein)
Dinner
3 Turkey Pesto Meatballs (375 calories, 27g fat, 1.5g net carbs, 30g protein)
3/4 cup Cheesy Pesto Spaghetti Squash (207 calories, 17g fat, 5g net carbs, 11g protein)
Dessert
Optional
Day 6
(Totals: 1597 calories, 124g fat, 14g net carbs, 91g protein)
Breakfast
1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g 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 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)
Dinner
3 Turkey Pesto Meatballs (375 calories, 27g fat, 1.5g net carbs, 30g protein)
3/4 cup Cheesy Pesto Spaghetti Squash (207 calories, 17g fat, 5g net carbs, 11g protein)
Dessert
Optional
Day 7
(Totals: 879 calories, 72g fat, 10g net carbs, 46g 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
3/4 cup Cheesy Pesto Spaghetti Squash (207 calories, 17g fat, 5g net carbs, 11g protein)
1 Turkey Pesto Meatball (125 calories 9g fat, .5g net carbs, 10g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
Your choice (you have 10g net carbs available for this meal)
Dessert
Optional
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Pantry and Shopping List
Check your Pantry for…
Almond flour (see example)
Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal)
Almonds
Sugar free mayonnaise
Extra virgin olive oil
Garlic powder
Ground cinnamon
Ground nutmeg
Cajun seasoning (see example)
Check your fridge or freezer for leftover…
Italian Dressing
Ranch Dressing
Butter
String cheese for snacking
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Shopping list
(Go organic when and if you can)
Produce
1 hass avocado
1 package romaine lettuce hearts
1 large head cauliflower
4 oz fresh white mushrooms, sliced
1 small onion
1 bunch parsley
1 large spaghetti squash
Dairy
1 pint heavy whipping cream
4 oz smoked gouda cheese
4 oz fresh mozzarella cheese
8 oz sharp cheddar cheese
2 dozen eggs
8 oz full fat cream cheese
8 oz package sliced deli cheddar cheese
4 oz prepared pesto
Grocery
1 jar sugar free kosher dill pickles
Meat
1 lb sugar free bacon
4 large chicken thighs
1lb ground chicken or turkey
8 oz package sliced deli ham (smoked not honey baked)
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.
[fancy_numbers variation=”slategrey”]
- Make 4 batches of Cream Cheese Pancakes (you should have 16 pancakes total) and divide them into 8 portions of 2 each. You’ll use all of them this week.
- Make your Ham and Cheese Frittata and divide into 6 portions for the week. You’ll have one leftover to freeze or share.
- Cook your entire pound of bacon and refrigerate to reheat as needed.
- Make your Bacon and Smoked Gouda Cauliflower Mash – you’ll need all three servings this week.
- Make a small batch of the Cajun Chicken using the four chicken thighs. You’ll use all four this week.
- Make your Turkey Pesto Meatballs in time for Day 4 – you’ll need all of them this week.
- Make your Cheesy Pesto Spaghetti Squash in time for Day 4 – you’ll need all of it this week.
[/fancy_numbers]
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carly says
what is a good brand of string cheese?
Jessica says
Hi, loving this week so far. About to make the meatballs and spaghetti squash now!
Thought I’d give you a heads up though, the ricotta needed for the spaghetti squash is missing from the shopping list. Thankfully the hubbys can pick some up on his way home but just thought I’d mention it.
Dawn Ingram says
Hi! I love, love, love your recipes and menu plans! My family actually eats what I eat each day for dinner, which is huge for me! I had one question and one comment:
Question: It is winter here in Indiana and I have a strong aversion to cold lettuce during cold months. (Don’t ask–I am from Florida, so it’s a wonder I function here at all!) What I can replace all the lettuce with?
Comment: I miss dessert!
Kate says
Hi Mellissa,
Thank you for all of this – you’re a blessing to me :-)
One thing I noticed while going through the recipes – maybe I missed it, but I think that ricotta is missing from the shopping list (1/2 cup as needed for the Cheesy Spaghetti Squash).
alie says
I would love to see more dairy-free options. I personally love the cheese, but my brother has psoriasis, and it goes away when he eats dairy-free keto, which is awesome. His wife is always struggling to find a straightforward plan he can follow, one she(who also happens to be lactose intolerant) can easily manage around the demands of her two young kids(2.5 years and 10 months). I’m constantly sending her your recipes(they love the fauxlafel and crab cakes, now staples at their house), but she’s never done keto, so it would be great if you wound up with a few weeks of dairy free menus. I have sent her the ones that have been low/no dairy so far.
Mellissa Sevigny says
Dairy free seems to be the most requested and so I’ll be adding at least a few more of those in future weeks! Thanks for weighing in!
Alicia says
Looks wonderful as always! I would love to see some other plans, especially the Whole 30.
Thanks for all you do!
brittany says
Hi! This is super helpful and I can’t to make some of these recipes. I also really appreciate that you gave steps for “cooking day” so we can prepare ahead of time.
I do have a random question — I tried to pin this page and several other recipes from your site, but every time I do, it says the image cannot be fetched. I’ve tried it on different days thinking it might be a Pinterest issue, but that hasn’t helped. I’ve also tried using the Pinterest button that you have at the bottom of your post but I get the same error. And when I pin from other sites, it works fine. So I wasn’t sure what is happening but just thought I’d let you know!
Deana Smiel says
I’m hungry, too. I have been trying to do low carb ever since I was diagnosed with type II diabetes 20 years ago. Up and down success. Living with so many others, including children, who eat SAD and demand bread and chips makes this very hard for me. I like some of your recipes, but I am trying to be Torah observant, which means not eating unclean. To me, pork is not food. You eat a lot of pork. Please consider a clean menu. Thank you. (I am not jewish and do not mean kosher, as food rules today for jewish people is based on rabbinic rules and not on the Torah.)
Mellissa Sevigny says
I’ll add a pork free menu to my list, thanks for the feedback Deana!
Stephanie Wagner says
Looks yummy this week! Headed on vacation but will pick this up when we get back!! Looking forward to it!
Mellissa Sevigny says
Thanks Stephanie! Have a great trip!!!