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Week Six 7 Day Keto Menu Plan


Welcome to Week Six of the 7 Day Keto 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 am dying to find out how you guys did last week with the lower calories and minimal to no dairy, so please update us in the comments as to whether or not you saw a difference in weight loss from following last week’s plan!

[pinterest text=”Week Six Free 7 Day Keto and Low Carb 7 Day Menu Plan from ibreatheimhungry.com” layout=”horizontal” image=”http://www.ibreatheimhungry.com/wp-content/uploads/2014/02/weeksixketomenuplansmall.jpg”]

A brief update about me – my allergies are at their peak right now and it’s wreaking havoc on our lives the past week.  The DE is still helping somewhat because there are only a few foods I react to this year as opposed to everything including water last year.

However, I’m experiencing severe respiratory symptoms this season that I didn’t have last season.  So yesterday Mr. Hungry had to take me to Urgent Care for a shot of steroids because I couldn’t breathe, in spite of taking Benadryl regularly.  Today I started a 6 day course of steriods that will hopefully carry me through the rest of the season (my issues being to the Cedar/Juniper/Cypress family which is January and February here).

Meanwhile, the Benadryl makes it hard for me to focus on working or writing, and my 30 squat challenge is on hold the last few days because I have zero stamina – though I’ve been doing 50 a day just to keep from losing ground completely so I can pick back up at 150 per day, hopefully soon and complete the challenge.

Weight loss-wise I’m down another pound this week and still eating low carb and gluten free so that’s something anyway.  I’m still keeping up on Facebook and other social media, and hope to post some new recipes on the blog soon.  I miss cooking and have lots of great concepts I’m excited to try out.  I bought all of the stuff to make meatballs for a new Meatball Monday recipe, but have yet to have the energy to tackle it so I had to freeze the meat until I can.  Maybe tomorrow I’ll finally feel up to it if the steroids start doing their job.  If so I’ll try to get it posted on Monday, but no promises!

In the meantime, here’s everything you need to get started on week six!  As always I appreciate your feedback and if you notice any errors please let me know so I can fix them!  Enjoy and have a great week!!!!

Click here to download a printable version of the plan.

Week Six 7 Day Keto Menu Plan

Day 1

(Totals: 1487 calories, 113g fat, 19g net carbs, 87g protein)

Breakfast

Chorizo Egg Bake (1 egg) (284 calories, 21g fat, 5.5g net carbs, 17g 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

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein) 1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Snack

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

Dinner

1 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein) 1 serving coconut spinach (73 calories, 7g fat, 1g net carbs, 2g protein) 1/2 cup white cabbage, shredded (8 calories, 0g fat, 1g net carbs, 0g protein) 1 Tsp olive oil (40 calories, 5g fat, 0g net carbs, 0 g protein) salt and pepper

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 2

(Totals: 1484 calories, 107g fat, 20g net carbs, 92g protein)

Breakfast

Chorizo Egg Bake (1 egg) (284 calories, 21g fat, 5.5g net carbs, 17g 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

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein) 1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Snack

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

Dinner

1 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein) 1 serving coconut spinach (73 calories, 7g fat, 1g net carbs, 2g protein) 1/2 cup white cabbage, shredded (8 calories, 0g fat, 1g net carbs, 0g protein) 1 Tsp olive oil (40 calories, 5g fat, 0g net carbs, 0 g protein) salt and pepper

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 3

(Totals: 1677 calories, 129g fat, 16g 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 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Lunch

1 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein) 1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Snack

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

Dinner

6 chorizo meatballs (520 calories, 38g fat, 3g net carbs, 40g protein) 2 large white cabbage leaves (7 calories, 0g fat, 1g net carbs, 0g protein) 1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein) 2 Tbsp sour cream (60 calories, 5g fat, 1g net carbs, 1g protein) 2 Tbsp chopped cilantro (optional) 2 Tbsp sugar free salsa (10 calories, 0g fat, 1g net carbs, 0g protein) Assemble into two tacos

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 4

(Totals: 1564 calories, 114g fat, 20g net carbs, 104g protein)

Breakfast

Chorizo Egg Bake (1 egg) (284 calories, 21g fat, 5.5g net carbs, 17g 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

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein)

Snack

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

Dinner

6 chorizo meatballs (520 calories, 38g fat, 3g net carbs, 40g protein) 2 large white cabbage leaves (7 calories, 0g fat, 1g net carbs, 0g protein) 2 Tbsp sour cream (60 calories, 5g fat, 1g net carbs, 1g protein) 2 Tbsp chopped cilantro (optional) 2 Tbsp sugar free salsa (10 calories, 0g fat, 1g net carbs, 0g protein) Assemble into two tacos

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 5

(Totals: 1507 calories, 114g fat, 17g net carbs, 93g 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 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Lunch

1 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein) 1/2 cup white cabbage, shredded (8 calories, 0g fat, 1g net carbs, 0g protein) 1 Tsp olive oil (40 calories, 5g fat, 0g net carbs, 0 g protein) salt and pepper

Snack

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

Dinner

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein) 1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 6

(Totals: 1635 calories, 126g fat, 19.5g net carbs, 93g protein)

Breakfast

Chorizo Egg Bake (1 egg) (284 calories, 21g fat, 5.5g net carbs, 17g 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 tandoori chicken thigh (255 calories, 17g fat, 2g net carbs, 21g protein) 1/2 cup white cabbage, shredded (8 calories, 0g fat, 1g net carbs, 0g protein) 1 Tsp olive oil (40 calories, 5g fat, 0g net carbs, 0 g protein) salt and pepper

Snack

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

Dinner

6 chorizo meatballs (520 calories, 38g fat, 3g net carbs, 40g protein) 2 large white cabbage leaves (7 calories, 0g fat, 1g net carbs, 0g protein) 1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein) 2 Tbsp sour cream (60 calories, 5g fat, 1g net carbs, 1g protein) 2 Tbsp chopped cilantro (optional) 2 Tbsp sugar free salsa (10 calories, 0g fat, 1g net carbs, 0g protein) Assemble into two tacos

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein)

Day 7

(Totals: 1091 calories, 84g fat, 11.5g net carbs, 61g protein)

Breakfast

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein) 2 pieces 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

1.5 cups Avgolemeno Soup (289 calories, 15g fat, 4g net carbs, 33g protein) 1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)

Snack

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

Dinner

Open Meal (leftovers, etc) (you have 8.5g carbs left for this meal)

Dessert

1 chocolate truffle (111 calories, 10g fat, 1.5g net carbs, 1.5g protein) [divider]

Pantry and Shopping List

Check your Pantry for…

Coconut flour Almond flour Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal) Baking powder Ground cumin Ground nutmeg Cayenne pepper Garlic powder Dried onion flakes Ground Cinnamon Almond butter Almonds Fish sauce Olive oil Coconut oil Premium cocoa powder Sugar Free chocolate flavored syrup

Check your fridge or freezer for leftover…

Sour cream (topping for chorizo meatball tacos) 4 oz cream cheese (2 batches of cream cheese pancakes) Sugar free tomato salsa (topping for chorizo meatball tacos) 6 slices of bacon Celery sticks Salsa verde (for chorizo breakfast bake) (you can get this brand at Walmart for 2.99) Butter

[divider]

Shopping list

(Go organic when and if you can)

Produce

4 ripe hass avocados 1 bunch cilantro 1 bunch parsley 1 large head of white cabbage 1 bag (4 cups) raw baby spinach 1 large head of cauliflower (or 2 heaping cups frozen) 1 jalapeno 1 lime 3 lemons 1 large spaghetti squash (4 cups cooked)

Dairy

1 pint heavy whipping cream 2 dozen eggs 8 oz sharp cheddar cheese 1/3 cup parmesan cheese 1 cup shredded mozzarella cheese 4 oz plain yogurt

Grocery

1 can full fat coconut milk (unsweetened) 1 small jar hot curry paste (massaman if you can find it, but any will do) 10 cups chicken broth 4 oz pecans

Meat

1.5 lb ground beef (80/20) 1 lb mexican chorizo (raw and soft, not smoked and hard) see example 8 raw chicken thighs 1 large cooked rotisserie chicken (for the soup)

Frozen

none [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. chocolate truffles
  3. – portion out one per day and freeze or share the rest
  4. Make the
  5. chorizo and spaghetti squash
  6. mixture for the breakfast casserole and bake as recommended without the addition of the eggs. Since we’re eating it throughout the week, heat one serving in the morning and serve with a poached or fried egg on top rather than baking the eggs in the first day – it will taste much better than reheating the casserole with the eggs baked in.
  7. Take all of the meat off of the rotisserie chicken and reserve for the soup. Use the bones to make 10 cups of broth, or use boxed purchased broth to make the
  8. Avgolemeno soup
  9. .
  10. Cook 6 pcs of bacon (unless you have leftover) and reserve (you’ll need 2pcs each for three breakfasts)
  11. Make 2 batches of
  12. cream cheese pancakes
  13. and portion into 4 servings of 2 each (freeze one of the servings or reserve for snacking if desired)
  14. Make the
  15. tandoori chicken
  16. (this benefits from an overnight marinating if you have time)
  17. Make the
  18. Chorizo Meatballs
  19. for the tacos.
  20. Make the
  21. Jalapeno and Cheddar Muffins
  22. Reserve 6 large leaves from your head of cabbage to use for your taco shells. Shred or chop the rest for your simple cabbage salad with olive oil, salt and pepper.
  23. I recommend making the
  24. coconut spinach
  25. the day you eat it – it’s so quick and easy that it only takes a couple of minutes to throw together.

[/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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