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Week Three Keto (Low Carb) 7 Day Menu Plan


Ok Peeps – here is your Week Three Keto Menu Plan!

I’ve had a pretty good week and I hope you have too! I’m down 14 lbs total since I started just over 2 weeks ago! Looking forward to hearing about your progress in the comments!

Some notes about this week’s plan. Since a lot of you are doing your prep for the following week on the weekend, I have included 2 recipes to be made in time for your Sunday night dinner – the leftovers from this recipe will be carried into the following week.

I’ve also added a dessert this week. If you don’t have or can’t get the ingredients for it, then just substitute the Lindt 90% chocolate or any other keto friendly dessert recipe you can find – just be sure to adjust your nutrition info (especially net carbs) for that day to stay under your 20 grams.

Some people (not everyone) may find that using artificial sweeteners will slow their progress while on keto. It stinks, but if you feel like you aren’t getting the results you want this week, you may want to re-evaluate the dessert option and see how you do without the sweeteners. If you are drinking diet drinks or sweetening your coffee with artificial sweeteners and you aren’t impressed by your weight loss so far, you may want to cut that out and see how it affects your weight loss week to week. Just a thought for those of you who are losing slower than you want to.

An update on the Dr. Oz segment. I have been notified along with a bunch of others that my video will air on the show, Monday January 27th, but that I was not chosen as one of the three finalists. Honestly I’m not surprised – making over fried chicken isn’t that impressive, and I knew when they assigned it to me that it would be a dead end. I’m not sad about it though – my schedule is super hectic right now and making time to go on the show would be tough anyway. The most exciting part for me was just to be on their radar at all! Now that we’ve worked together once, I may have other opportunities in the future which is cool.

Speaking of the future, Mr. Hungry had a great idea that I want to ask you about. He suggested that I might want to do some kind of before and after thing with some of you for Foodless Fridays. That led me to thinking that it would be AWESOME if I could interview some of you after a few more weeks have passed about your progress.

I would love to feature some IBIH readers who have had success with the menu plans, starting around Week 7. If you are willing, you can also strut your stuff with before and after photos – that part is up to you though. It always motivates me to see before/after photos and hear about how people have lost their weight – and if some of you are willing to share your transformations then I think it will motivate lots of others to do the same!

So if you’re interested, have a before (or take one now as during) photo and take an after (or mid-progress) photo, follow the meal plans (at least mostly) and we’ll start the interviews (one per week) at week 7. It doesn’t matter to me how much you’ve lost – if you feel great and want to share, or you want to sign up as extra motivation to keep going (there is no penalty if you back out – this is strictly voluntary) then let me know if and when you think you’d be ready (6 weeks, 12 weeks, longer? Whenever!) in the comments and I’ll shoot you an email and we’ll go from there. Cool? Cool.

OK, that’s all I’ve got for today, so check out the meal plans and get shopping/cooking for the week! Don’t forget to update us on your progress in the comments! I love hearing how you’re all doing and it helps others to hear your progress/struggles as well so please do share!

If you’re just getting started, get caught up with my 3 day keto kickstart and menu plan!

Week Three 7 Day Keto Menu Plan

Download a printable copy of this week’s plan here.

Day 1

(Totals: 1775 calories, 148g fat, 18.5g net carbs, 87g 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 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Dinner

3/4 cup Cheesy Chipotle Cauliflower (335 calories, 26g fat, 6g net carbs, 14g protein) 2 Green Enchilada Meatballs (170 calories 14g fat, 1.5g net carbs, 16g protein)

Dessert

1 Raspberry Cheesecake Bar (230 calories, 22g fat, 3g net carbs, 4g protein)

Day 2

(Totals: 1410 calories, 113g fat, 19g net carbs, 85g 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

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

Lunch

4 Green Enchilada Meatballs (341 calories 28g fat, 3.5g net carbs, 32g protein)

Snack

2 string cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Dinner

1 3/4 cup Sausage, Kale & Squash Soup (118 calories, 6g fat, 5.5g net carbs, 11g protein) 1 Jalapeno & Cheddar Muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Dessert

1 Raspberry Cheesecake Bar (230 calories, 22g fat, 3g net carbs, 4g protein)

Day 3

(Totals: 1619 calories, 133g fat, 16.5g net carbs, 66g 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

3/4 cup Cheesy Chipotle Cauliflower (335 calories, 26g fat, 6g net carbs, 14g protein) 2 Green Enchilada Meatballs (170 calories 14g fat, 1.5g net carbs, 16g protein)

Dessert

1 Raspberry Cheesecake Bar (230 calories, 22g fat, 3g net carbs, 4g protein)

Day 4

(Totals: 1279 calories, 95g fat, 19g net carbs, 58g 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

1 3/4 cup Sausage, Kale & Squash Soup (118 calories, 6g fat, 5.5g net carbs, 11g protein)

Snack

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

Dinner

1 serving Chicken Stir Fry (219 calories, 10g fat, 5.5g net carbs, 19g 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)

Dessert

1 Raspberry Cheesecake Bar (230 calories, 22g fat, 3g net carbs, 4g protein)

Day 5

(Totals: 1669 calories, 130g 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

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

Lunch

1 serving Chicken Stir Fry (219 calories, 10g fat, 5.5g net carbs, 19g protein)

Snack

1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g protein)

Dinner

3/4 cup Cheesy Chipotle Cauliflower (335 calories, 26g fat, 6g net carbs, 14g protein) 2 Green Enchilada Meatballs (170 calories 14g fat, 1.5g net carbs, 16g protein)

Dessert

1 Raspberry Cheesecake Bar (230 calories, 22g fat, 3g net carbs, 4g protein)

Day 6

(Totals: 1447 calories, 114g fat, 18g net carbs, 86g 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

4 Green Enchilada Meatballs (341 calories 28g fat, 3.5g net carbs, 32g protein)

Snack

2 string cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Dinner

1 3/4 cup Sausage, Kale & Squash Soup (118 calories, 6g fat, 5.5g net carbs, 11g 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)

Dessert

1 Raspberry Cheesecake Bar (230 calories, 22g fat, 3g net carbs, 4g protein)

Day 7

(Totals: 1712 calories, 138g fat, 19.5g net carbs, 92g 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 Chipotle Cauliflower (335 calories, 26g fat, 6g net carbs, 14g protein) 2 Green Enchilada Meatballs (170 calories 14g fat, 1.5g net carbs, 16g protein)

Snack

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

Dinner

1 serving (4 large or 5 small ribs) Jerk BBQ Ribs (320 calories, 20g fat, 3g net carbs, 34g protein) 1/2 cup serving Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)

Dessert

1 Raspberry Cheesecake Bar (230 calories, 22g fat, 3g net carbs, 4g protein)

Pantry and Shopping List

Check your Pantry for…

Coconut flour Almond flour Almonds Sugar free mayonnaise Rice wine vinegar (unsweetened) White vinegar Worcestershire sauce Dijon mustard Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal) Xanthan gum Gluten free soy sauce Carribean Jerk Seasoning Extra virgin olive oil Sesame oil Celery seeds Onion powder Red pepper flakes Garlic powder Ground cumin Ground coriander Ground nutmeg Vanilla extract Baking powder

Check your fridge or freezer for leftover…

Salsa Verde (you will need 1 cup this week) Sour Cream (you need 1/2 cup for this week) Italian Dressing Butter String cheese for snacking Fresh parsley (you will need 1/4 cup chopped this week) 1 (or more as desired) jalapeno cauliflower muffin from last week

Shopping list

(Go organic when and if you can)

Produce

2 avocados 1 package romaine lettuce hearts 1 large orange 1 small knob fresh ginger 1 large bag of prepared broccoli slaw (you’ll need 6 cups) 1 small bunch of scallions (green onions) 1 bunch cilantro 1 large head cauliflower 1 large tomato 4 oz fresh white mushrooms, sliced 1 small onion 1 bunch of kale 1 small butternut squash 1/2 pint raspberries (or 1 cup frozen)

Dairy

1 pint heavy whipping cream 1 small package of queso fresco cheese (use cheddar if you can’t find it) 8 oz sharp cheddar cheese 2 dozen eggs 24 oz cream cheese (3 packages) 8 oz package sliced deli cheddar cheese

Grocery

Canned chipotles in adobo sauce (get it in the mexican aisle) Pickled jalapeno pepper slices (optional) 4 cups chicken broth (no added starches) 1/2 cup unsweetened shredded coconut

Meat

1 lb sugar free bacon 1 rack baby back pork ribs Small package boneless, skinless chicken thighs 1lb ground chicken or turkey 8 oz package sliced deli ham (smoked not honey baked) 1 lb sweet italian turkey sausage

Frozen

none

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. Make 3 batches of
  2. cream cheese pancakes
  3. (you should have 12 pancakes total) and divide them into 6 portions of 2 each. You’ll have 2 extra – you can freeze them or replace one of the snacks with them during the week.
  4. Make your
  5. ham and cheese frittata
  6. and divide into 6 portions for the week.
  7. Cook your entire pound of bacon and refrigerate to reheat as needed.
  8. Make your
  9. Raspberry Cheesecake Bars
  10. and divide into 9 pieces. HIDE THEM FROM YOUR FAMILY! Or make extra if you plan to share! 🙂
  11. Make your
  12. Turkey Sausage & Kale Soup
  13. , substituting the butternut squash for the pumpkin in the recipe.
  14. Make your
  15. Cheesy Chipotle Cauliflower Casserole
  16. Make your
  17. Green Enchilada Meatballs
  18. Open the package of boneless chicken thighs and remove 2 of them for the Chicken Stir Fry. Freeze the rest for another time. I recommend making the
  19. Chicken Stir
  20. Fry the day you have it for dinner – it’s very fast to make and should only take about 15 minutes to throw together.
  21. I recommend making the
  22. Jerk Ribs
  23. and
  24. Broccoli Slaw
  25. next weekend in time for Sunday’s dinner. The leftovers will be carried into next week’s menu plan.

[/fancy_numbers] If you’re new to IBIH and like what you see, please subscribe to our newsletter, and/or like us on Facebook and you’ll be notified whenever I post something new!

[divider] Looking for some great game day recipes? Be sure to download my Winter Issue of the IBIH quarterly ezine for some easy low carb dips and appetizers!

Lastly, be sure to enter my January Giveaway where you can win either a Cuisinart Food Processor or a $150.00 gift card to Amazon!

Written by Healthy Cat

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