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Week Eight 7 Day Keto (Low Carb) Menu Plan


Welcome to Week Eight of my 7 day Keto, Atkins, or Low Carb menu plans and shopping lists! (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.)

[pinterest text=”Week Eight Free Keto and Low Carb 7 Day Menu Plan from ibreatheimhungry.com” layout=”horizontal” image=”http://www.ibreatheimhungry.com/wp-content/uploads/2014/03/weekeightketomenuplansmall-500×666.jpg”]

This week contains delicious, but relatively easy recipes – so your prep time will likely be less than usual if you’ve been following these plans. I also lowered the daily calories a bit more, to see if that helps some of you drop weight faster this week. If your calorie requirements are higher, simply add a couple of extra snacks – just be sure to stay under the 20g per day of net carbs to maintain ketosis.

Please be sure that you are DRINKING ENOUGH WATER! You should be aiming for 100 ounces per day if you are actively trying to lose weight with these plans!

If you hang out on the IBIH Facebook page, you know that I have been having great success in controlling my allergies with these nasal filters! Thanks to these filters, I am off all of the allergy medications and steroids, and can eat normally even when I spend hours at a time outdoors.

There is a tiny band visible below my nostrils, but it’s much less obvious (and SO much more effective) than wearing a face mask all day! I hardly notice it’s there, and can breathe freely through my nose when wearing it.

If you struggle with allergies to pollen, or even dust, mold and pet dander, I highly recommend trying them. Just be sure to measure your nostrils according to their instructions and be sure to order the right size. Their customer service department is excellent (according to the reviews anyway) and the company (Woodyknows) will help you find the right size if you’re having trouble.

That’s all I’ve got this week Peeps! Hope you have a great weekend, and as always, don’t forget to let us know how your weight loss is going in the comments!!!! XOXO

Click here to download a printable version of the Week Eight 7 Day Keto Menu Plan.

Week Eight 7 Day Keto Menu Plan

Day 1

(Totals: 1536 calories, 124g fat, 15g net carbs, 75g 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

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

Dinner

1 cup Shrimp (or chicken) Moqueca (294 calories, 19g fat, 5g net carbs, 24g protein) 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein) 1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Dessert

1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 2

(Totals: 1466 calories, 114g fat, 18g net carbs, 80g protein)

Breakfast

3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein) 1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g 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 cup Shrimp (or chicken) Moqueca (294 calories, 19g fat, 5g net carbs, 24g protein)

Snack

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

Dinner

1 serving Bangers and Mash (378 calories, 31g fat, 6g net carbs, 15g protein) 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein) 1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Dessert

1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 3

(Totals: 1348 calories, 104g fat, 15g 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 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Lunch

1 cup Shrimp (or chicken) Moqueca (294 calories, 19g fat, 5g net carbs, 24g protein)

Snack

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

Dinner

4 Loaded Nacho Meatballs with toppings (372 calories, 28g fat, 3g net carbs, 28g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)

Dessert

1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 4

(Totals: 1387 calories, 110g fat, 18g 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

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

Lunch

1 cup Shrimp (or chicken) Moqueca (294 calories, 19g fat, 5g net carbs, 24g protein)

Snack

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

Dinner

1 serving Bangers and Mash (378 calories, 31g fat, 6g net carbs, 15g protein) 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein) 1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Dessert

1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 5

(Totals: 1560 calories, 123g fat, 17g net carbs, 85g protein)

Breakfast

3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein) 1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g 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 serving Bangers and Mash (378 calories, 31g fat, 6g net carbs, 15g protein) 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein) 1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Snack

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

Dinner

4 Loaded Nacho Meatballs with toppings (372 calories, 28g fat, 3g net carbs, 28g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)

Dessert

1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 6

(Totals: 1481 calories, 119g fat, 17g net carbs, 74g 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

4 Loaded Nacho Meatballs with toppings (372 calories, 28g fat, 3g net carbs, 28g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)

Snack

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

Dinner

1 serving Bangers and Mash (378 calories, 31g fat, 6g net carbs, 15g protein) 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein) 1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Dessert

1 Lemon Almond Shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 7

(Totals: 1048 calories, 83g fat, 8g net carbs, 58g protein)

Breakfast

3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein) 1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g 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 Loaded Nacho Meatballs with toppings (372 calories, 28g fat, 3g net carbs, 28g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g 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 12g carbs left for this meal)

Dessert

Optional [divider]

Pantry and Shopping List

Check your Pantry for…

Almond flour Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal) Sugar free pancake syrup (optional) Ground cumin Garlic powder Onion powder Ground Cinnamon Almonds Sriracha Hot sauce Mayonnaise Olive oil Coconut oil Fresh garlic cloves onions Italian dressing Red wine (optional)

Check your fridge or freezer for leftover…

Roasted red peppers (you’ll need 1/4 cup) Fresh cilantro Fresh parsley leftover deli cheese and ham for wraps String cheese for snacking Butter

[divider]

Shopping list

(Go organic when and if you can)

Produce

1 ripe hass avocado 1 lime 1 lemon 10 cups raw spinach (or other lettuce) for salads 1 bag romaine lettuce hearts 1 head cauliflower

Dairy

1 pint heavy whipping cream 2 dozen eggs 8 oz etra sharp cheddar cheese 4 oz sour cream 8 oz cream cheese

Grocery

1 can coconut milk (unsweetened) 14 oz can diced tomatoes with green chilis (plain tomatoes if you can’t find this) 1 jar prepared salsa (sugar free) 1 small jar sliced pickled jalapenos 1 can chicken stock/broth

Meat

1 lb sugar free bacon 1 1/2 lbs raw shrimp (or boneless chicken breast) 4 Italian sausage links 1 lb ground beef (80/20)

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. Cook all of the bacon – you’ll need 2 slices per day
  2. Make 3 batches of
  3. cream cheese pancakes
  4. and portion into 6 servings of 2 each. 4 servings will be used for breakfast, and 1 will be used for lunch wraps. You will have one extra serving to freeze or share.
  5. Make the
  6. Loaded Nacho Meatballs
  7. . Weekly menu calls for all 4 servings – if sharing make extra.
  8. Make the
  9. Shrimp (or chicken) Moqueca
  10. . Menu calls for 4 servings, leaving 2 extra to share.
  11. Make the
  12. Cheesy Cauliflower Puree
  13. for the
  14. Bangers and Mash
  15. . Menu uses all 4 servings, if sharing make extra.
  16. Cook the four sausages and the onion gravy for the
  17. Bangers and Mash
  18. . Menu uses all 4 servings, if sharing make extra.
  19. Make the
  20. Lemon Almond Shortbread
  21. cookies. Menu calls for 6 of them (7 if you have one on Sunday), freeze or share the extra.

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Written by Healthy Cat

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