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Week Nine 7 Day Keto (Low Carb) Menu Plan


Welcome to Week Nine 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.

I didn’t post a new plan last week due to being swamped with work for the Spring Ezine which is coming soon! If you’re wondering what that’s all about, you can check out my other seasonal ezine issues, as well as my Amazon best selling e-book The Gluten Free Low Carber here.

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I need to get back to working on the Spring issue, so I’m going to keep the chit chat to a minimum today! One thing I do want to talk briefly about is exercise. Hopefully by now you’ve lost a good amount of weight, and if you haven’t already, why not add in some exercise to help speed things along? I know it can seem scary or complicated if you haven’t done it in awhile, but it doesn’t have to be!

I recently started this 30 Day Squats Challenge and I’m loving it! My legs are so much stronger already, and can definitely feel a difference in the way my jeans are fitting. It’s a relatively easy way to get started on a simple fitness routine, so why not join us!

Once you get into it, you may find it easier to add in other things like crunches, pushups, and some cardio as well! Then the sky is the limit and we’ll have you turned into a gym rat in no time! Too much? Yeah, me too – let’s just take it one day at a time shall we?

The challenge starts with 50 squats per day and you can break them up into smaller sets throughout the day. Why not start now with just 10? Come on, you can do it!!!!

A bunch of us gab about our results and progress over on the IBIH Facebook page, so head over and hang out with us for support, motivation, recipes and the amazon kindle freebies that I post daily!

Regarding this week’s menu plan, I left dessert optional – skip it and see if that helps your progress, or choose from past favorites if you like.

Also I’ve decided to share one of my favorite soup recipes with you from The Gluten Free Low Carber. Click on the Buffalo Chicken Soup link to get the recipe and photo. I will also include it at the bottom of the printable menu plan.

That’s all for today Peeps! Hope you have a great weekend and I look forward to catching up with you about your results on the plans from the last couple of weeks! XOXO

Click here to get the printable Week Nine Keto (Low Carb) Menu Plan.

Week Nine 7 Day Keto Menu Plan

Day 1

(Totals: 1515 calories, 108g fat, 13g net carbs, 96g 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

1 3/4 cup Buffalo Chicken Soup (406 calories, 27g fat, 4.75g net carbs, 29g protein)

Snack

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

Dinner

6 oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein) 3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g 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)

Dessert

Optional (choose a past favorite or skip it)

Day 2

(Totals: 1515 calories, 108g fat, 13g net carbs, 96g 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

1 3/4 cup Buffalo Chicken Soup (406 calories, 27g fat, 4.75g net carbs, 29g protein)

Snack

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

Dinner

6 oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein) 3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g 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)

Dessert

Optional (choose a past favorite or skip it)

Day 3

(Totals: 1451 calories, 113g fat, 14g 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

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) 3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)

Snack

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

Dinner

4 Corned Beef Meatballs (296 calories, 20g fat, 2.5g net carbs, 28g protein) 1/2 cup cabbage from meatball recipe above (25 calories, 0g fat, 2.5g net carbs, 0g protein)

Dessert

Optional (choose a past favorite or skip it)

Day 4

(Totals: 1261 calories, 91g fat, 14g net carbs, 74g 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

1 3/4 cup Buffalo Chicken Soup (406 calories, 27g fat, 4.75g net carbs, 29g protein)

Snack

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

Dinner

4 Corned Beef Meatballs (296 calories, 20g fat, 2.5g net carbs, 28g protein) 1/2 cup cabbage from meatball recipe above (25 calories, 0g fat, 2.5g net carbs, 0g protein)

Dessert

Optional (choose a past favorite or skip it)

Day 5

(Totals: 1505 calories, 112g fat, 16g net carbs, 94g 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 3/4 cup Buffalo Chicken Soup (406 calories, 27g fat, 4.75g net carbs, 29g protein)

Snack

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

Dinner

1 serving General Tso’s Chicken Wings (417 calories, 27g fat, 2g net carbs, 37g protein) 1 cup Sriracha Roasted Broccoli (135 calories, 12g fat, 4.5g net carbs, 3g protein)

Dessert

Optional (choose a past favorite or skip it)

Day 6

(Totals: 1493 calories, 108g fat, 17g net carbs, 91g 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

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

Lunch

1 serving General Tso’s Chicken Wings (417 calories, 27g fat, 2g net carbs, 37g protein) 1 cup Sriracha Roasted Broccoli (135 calories, 12g fat, 4.5g net carbs, 3g protein)

Snack

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

Dinner

4 Corned Beef Meatballs (296 calories, 20g fat, 2.5g net carbs, 28g protein) 1/2 cup cabbage from meatball recipe above (25 calories, 0g fat, 2.5g net carbs, 0g protein)

Dessert

Optional (choose a past favorite or skip it)

Day 7

(Totals: 1451 calories, 109g fat, 16g net carbs, 91g 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 Corned Beef Meatballs (296 calories, 20g fat, 2.5g net carbs, 28g protein) 1/2 cup cabbage from meatball recipe above (25 calories, 0g fat, 2.5g net carbs, 0g protein)

Snack

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

Dinner

1 serving General Tso’s Chicken Wings (417 calories, 27g fat, 2g net carbs, 37g protein) 1 cup Sriracha Roasted Broccoli (135 calories, 12g fat, 4.5g net carbs, 3g protein)

Dessert

Optional (choose a past favorite or skip it) [divider]

Pantry and Shopping List

Check your Pantry for…

Coconut flour (see example) Almond flour (see example) Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal) Xanthan gum (see example) Red pepper flakes Dried onion flakes Whole bay leaves Whole cloves Ground nutmeg Ground Cinnamon Almond butter Sugar Free Mayonnaise Gluten Free Soy Sauce (see example) Toasted sesame oil (see example) Unseasoned Rice Vinegar (see example) White Vinegar Sriracha Hot Sauce (see example) Olive oil Low carb salad dressing

Check your fridge or freezer for leftover…

1/2 cup shredded sharp cheddar (or other) cheese (for frittata) 1/2 cup butter 1 Tbsp blue cheese (optional) [divider]

Shopping list

(Go organic when and if you can)

Produce

3 avocados 1 package celery hearts 1 lime 1 head white cabbage 1 bunch scallions 2 fresh red chilies 4 oz sliced white mushrooms 1 bunch fresh parsley 4 cups raw baby spinach (or other lettuce for salads)

Dairy

1 pint heavy whipping cream 1 pint half and half 2 dozen eggs 8 oz package pepper jack cheese slices 8 oz package deli ham (sugar free) 8 oz cream cheese

Grocery

1 small jar whole grain mustard 8 oz jar Frank’s Red Hot sauce 32 oz chicken broth

Meat

12 oz can corned beef 1 lb sugar free bacon 1 rotisserie chicken 3 lbs raw chicken wings

Frozen

4 cups cauliflower florets (use fresh if preferred) 4 cups broccoli florets (use fresh if preferred) [divider]

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”]

  1. Cook 6 slices of bacon and divide into 3 portions for the week. Freeze the remainder of the package.
  2. Make two batches of
  3. Cream Cheese Pancakes
  4. and divide into 4 portions – you’ll use 3 of them this week leaving one to freeze or share
  5. Make the
  6. Ham and Cheese Frittata
  7. and cut into 6 portions. You’ll use 5 of them this week leaving one to freeze or share.
  8. Take all of the meat off of the rotisserie chicken – shred 2 cups for the
  9. Buffalo Chicken Soup
  10. . Divide the rest of the chicken into 6 oz portions for your meals, you’ll need two of them this week – freeze or share the rest.
  11. Make the
  12. Buffalo Chicken Soup
  13. – you will use all of it in the menu plan this week.
  14. Make the
  15. Easy Cheese Cauliflower Gratin
  16. – you will use 3 portions this week leaving 3 to freeze or share.
  17. For best results, I recommend making the
  18. Corned Beef and Cabbage Meatballs
  19. on Day 3 when you will first eat them for dinner – if you must, you can make them earlier for convenience.
  20. For best results, I recommend making the
  21. General Tso’s Wings
  22. and
  23. Sriracha Roasted Broccoli
  24. on Day 5 when you will first be eating them for dinner – if you must, you can make them eariler for convenience.

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[divider] Looking for more great recipes? Be sure to download my Winter Issue of the IBIH quarterly ezine!

Written by Healthy Cat

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