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Week Four 7 Day Keto (Low Carb) Menu Plan


Welcome to Week Four of my 7 day Keto (low carb) menu plans! Can you guys believe we’re three weeks down already????

So far I would say this menu plan experiment has been a huge success! You guys seem to be enjoying it, and based on your comments on the posts and Facebook page, it seems you’re making really great progress towards meeting your goals! I’ve decided to go to 12 weeks and then reevaluate at that point if I’ll continue creating new plans or not.

Some of you are losing slower than you’d like, and you may need to reduce your calories or eliminate artificial sweeteners to see if that helps. Everyone is different so you really have to experiment with what works best for you. To lower your daily calories eliminate snacks and dessert as a starting point. See if that helps, and then reduce your portion sizes if necessary. Just be sure not to eat too little calories or you could do more harm than good if your metabolism slows down.

My own weight loss was nothing to write home about this week – just a single pound. But considering that I’ve been doing the 30 day squat challenge (retaining water from that I’m sure), and there was an incident with some bourbon and popcorn eating earlier this week – I’m not discouraged by it. I’ll just keep plugging along and I’m confident that I’ll get to where I want to be – you will too if you hang in there!

That’s my week – let’s hear about yours now! Did you do great? Not so great? Need some tough love to get back on track?!? Let us hear about it in the comments!!!

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

Week Four 7 Day Keto Menu Plan

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

Day 1

(Totals: 1797 calories, 135g fat, 18g net carbs, 124g protein)

Breakfast:

1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein) 1 poached or fried egg (80 calories, 6g fat, .5g 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 serving (4 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)

Snack

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

Dinner

2 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g 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

1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 2

(Totals: 1757 calories, 137g fat, 16g net carbs, 105g protein)

Breakfast:

2 eggs, any style (185 calories, 12g fat, 1g net carbs, 13g protein) 1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g 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

2 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g 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 serving (4 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 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 3

(Totals: 1833 calories, 140g fat, 16g net carbs, 117g protein)

Breakfast:

1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g 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 (4 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)

Snack

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

Dinner

1 serving (3) Bacon Cheeseburger Meatballs w/ lettuce & sauce (591 calories, 45g fat, 1.5g net carbs, 42g protein)

Dessert

1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 4

(Totals: 1794 calories, 148g fat, 12g net carbs, 121g protein)

Breakfast:

1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein) 1 poached or fried egg (80 calories, 6g fat, .5g 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 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g protein)

Snack

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

Dinner

1 serving (3) Bacon Cheeseburger Meatballs w/ iceburg lettuce & sauce (591 calories, 45g fat, 1.5g net carbs, 42g protein)

Dessert

1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 5

(Totals: 1709 calories, 130g fat, 17g net carbs, 104g protein)

Breakfast:

2 eggs, any style (185 calories, 12g fat, 1g net carbs, 13g protein) 1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1g net carbs, 1g 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 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)

Snack

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

Dinner

3/4 cup Pepperoni Pizza Cauliflower Casserole (207 calories, 15g fat, 4.75g net carbs, 10g protein) 2 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g protein)

Dessert

1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 6

(Totals: 1690 calories, 131g fat, 16g net carbs, 97g protein)

Breakfast:

1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein) 1 poached or fried egg (80 calories, 6g fat, .5g 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

3/4 cup Pepperoni Pizza Cauliflower Casserole (207 calories, 15g fat, 4.75g net carbs, 10g protein)

Snack

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

Dinner

1 serving (3) Bacon Cheeseburger Meatballs w/ iceburg lettuce & sauce (591 calories, 45g fat, 1.5g net carbs, 42g protein)

Dessert

1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 7

(Totals: 1480 calories, 115g fat, 9.5g net carbs, 92g protein)

Breakfast:

1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein) 1 poached or fried egg (80 calories, 6g fat, .5g 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 serving (3) Bacon Cheeseburger Meatballs w/ iceburg lettuce & sauce (591 calories, 45g fat, 1.5g net carbs, 42g protein)

Snack

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

Dinner

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

Dessert

1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Pantry and Shopping List

Check your Pantry for…

Coconut flour Almond flour Almonds Almond butter Sugar free mayonnaise Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal) Onion powder Garlic powder Paprika Ground Cinnamon Sugar Free Pancake Syrup Dijon Mustard Low Sugar or Sugar Free Ketchup

Check your fridge or freezer for leftover…

Ranch Dressing Butter String cheese for snacking 3 slices deli cheddar Leftover Jerk Ribs from Sunday Leftover Broccoli Slaw from Sunday

Shopping list

(Go organic when and if you can)

Produce

3 avocados 1 large head cauliflower 1 lemon 1 head iceburg lettuce 1 head celery 1 package baby spinach

Dairy

1 pint heavy whipping cream 8 oz gruyere or swiss cheese 18 eggs 8 oz cream cheese 8 oz mozzarella cheese

Grocery

1 jar Dill Pickles

Meat

5 lb package chicken leg quarters (thighs and drumsticks) 1 lb ground beef (80/20) 1 pkg sliced pepperoni 12 oz sugar free bacon 12 oz canadian bacon slices

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 cream cheese pancakes (you should have 12 pancakes total).
  2. Make the Monte Cristo Casserole using the pancakes
  3. Make the Lemon Almond Shortbread Cookies. Portion out one per day and freeze the rest.
  4. Make the Bacon Cheeseburger Meatballs and sauce – cook all of the remaining bacon and use as replacement snacks as desired.
  5. Make the Pepperoni Cauliflower Casserole
  6. Make the Southern Fried Chicken

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[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!

Written by Healthy Cat

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