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Week Five Keto (Low Carb) 7 Day Menu Plan


Welcome to Week Five of my Keto (Low Carb) Menu Plans! If you’re just starting out and wondering what I’m talking about, get caught up by reading the 3 Day Keto Kickstart! For those of you that have been plugging along through all of the plans, I hope that you’re having great success! I’m loving all of your comments here and on the Facebook Page about the awesome progress you’re seeing!

Some of you are frustrated at your (seemingly) slow progress, and I get that. I’m not losing as fast as I’d like this time around either, but I’ve been pretty lax in making sure my carbs are under 20g every day so I’m going to be more strict in all areas this week. (As a side note though, my pants are definitely baggier in the legs which I attribute to the 30 day squats challenge a bunch of us on the Facebook Page have been doing!)

One thing that people have been asking for since we started is a dairy free plan. That’s not easy for me because I love cheese and cream, and it’s featured heavily in a lot of my recipes (that’s why they are SO DELICIOUS! ha ha!)

I have been listening though, and thought it would be a good week to experiment with a (mostly) dairy free, and slightly lower calorie plan this week to see if it makes a difference for some of you as far as weight loss for the week goes. I’ll be severely limiting dairy myself this week to see if that helps me too.

The plan still calls for cream in your coffee – but you can substitute that with whatever non dairy option you prefer. There are two days of cream cheese pancakes towards the end of the week – substitute that with eggs or whatever dairy free breakfast option you prefer.

Finally there is optional garnish of sour cream and cheddar cheese for the chili – if you’re going strict dairy free then omit that as well – you can replace it with some chopped avocado, fresh salsa, or whatever else you like with your chili.

As always, be sure to adjust your calories and carbs for the day based on any substitutions you have made to the menu as written.

I’m very interested to see what kind of results you have this week! If your weight loss is much more dramatic this week than the others, then we’ll see about limiting dairy and calories similarly in future weeks. So please update us on your progress – and also provide any feedback on the plans thus far. Need more variety? Less? Starving? Whatever your feedback is, I want to hear it so that I can use it to improve on future weekly plans!

Have a great week Peeps!!!

click here for a printable version

Week Five 7 Day Keto Menu Plan

Day 1

(Totals: 1477 calories, 114g fat, 15g 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

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

2 fauxlafel patties with sauce (281 calories, 24g fat, 5g net carbs, 8g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein) 2 Tbsp chopped fresh parsley (optional)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 2

(Totals: 1609 calories, 123g fat, 18g net carbs, 87g 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

2 fauxlafel patties with sauce (281 calories, 24g fat, 5g net carbs, 8g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein) 2 Tbsp chopped fresh parsley (optional)

Snack

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

Dinner

1 serving No Chop Chili (229 calories, 9g fat, 2.25g net carbs, 33g protein) 2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein) 1 Tbsp chopped cilantro (optional) 1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 3

(Totals: 1477 calories, 121g fat, 16g 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

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

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

Dinner

2 fauxlafel patties with sauce (281 calories, 24g fat, 5g net carbs, 8g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein) 2 Tbsp chopped fresh parsley (optional)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 4

(Totals: 1561 calories, 120g fat, 12g net carbs, 93g 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 No Chop Chili (229 calories, 9g fat, 2.25g net carbs, 33g protein) 2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein) 1 Tbsp chopped cilantro (optional) 1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 5

(Totals: 1471 calories, 114g fat, 12g 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 inside out scotch egg (168 calories, 13g fat, .25g net carbs, 12g 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

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

Dinner

1 serving Chicken and Broccoli Meatballs (322 calories, 20g fat, 4.75g net carbs, 27g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 6

(Totals: 1537 calories, 120g fat, 19g net carbs, 73g 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

2 fauxlafel patties with sauce (281 calories, 24g fat, 5g net carbs, 8g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein) 2 Tbsp chopped fresh parsley (optional)

Snack

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

Dinner

1 serving Chicken and Broccoli Meatballs (322 calories, 20g fat, 4.75g net carbs, 27g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)

Day 7

(Totals: 1517 calories, 111g fat, 14g net carbs, 99g 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 inside out scotch egg (168 calories, 13g fat, .25g net carbs, 12g protein)

Lunch

1 serving Chicken and Broccoli Meatballs (322 calories, 20g fat, 4.75g net carbs, 27g protein)

Snack

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

Dinner

1 serving No Chop Chili (229 calories, 9g fat, 2.25g net carbs, 33g protein) 2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein) 1 Tbsp chopped cilantro (optional) 1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein) [divider]

Pantry and Shopping List

Check your Pantry for…

Coconut flour Almond flour Ground flax meal Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal) Xanthan gum Ground cumin Ground coriander Cayenne pepper Red pepper flakes Ground ginger Onion powder Garlic powder Ground Cinnamon Dijon Mustard Almond butter (or peanut butter) Sugar Free Mayonnaise Gluten Free Soy Sauce (tamari) Olive oil Sesame oil Lindt 90% chocolate (you’ll need 1/2 oz) [divider]

Check your fridge or freezer for leftover…

Sour cream (optional garnish for chili) Cheddar Cheese (optional garnish for chili) 2 oz cream cheese (1 batch of cream cheese pancakes) [divider]

Shopping list

(Go organic when and if you can)

Produce

3 avocados 2 packages romaine lettuce hearts 1 package celery hearts 1 bunch cilantro (optional) 1 bunch fresh parsley (optional) 1 pint cherry tomatoes 1 bulb garlic 1 lemon 1 bunch scallions

Dairy

1 pint heavy whipping cream (optional for coffee) 2 dozen eggs

Grocery

8 oz jar prepared salsa Tahini paste (ground sesame seeds) 4 oz package slivered almonds

Meat

1 lb ground beef (80/20) 1 lb sugar free bacon 1 lb ground chicken or turkey 12 oz roll mild breakfast sausage

Frozen

1 cup 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. Make the
  2. peanut butter cookies
  3. – portion out one per day and freeze or share the rest
  4. Make the
  5. inside out scotch eggs
  6. – you’ll use all of them throughout the week
  7. Make the
  8. simple egg salad
  9. Cook the entire pound of bacon (needed for egg salad lunch, and a couple of breakfasts)
  10. Make the
  11. no chop chili
  12. Make the
  13. fauxlafel
  14. and tahini sauce
  15. Make the
  16. Chicken and Broccoli Meatballs
  17. (not needed until Day 5 so wait on this if you can)
  18. Make one batch of
  19. cream cheese pancakes
  20. (4) and divide into 2 portions (if using)

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

Written by Healthy Cat

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