in

Week Twelve 7 Day Keto Menu Plan


Welcome to Week Twelve of the 7 Day Keto (Low Carb) 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.

This is the final week in the 12 week Keto menu plan series that I originally intended to create – it feels like yesterday when we started, doesn’t it??? I will continue to post menu plans, some for special dietary needs in the coming weeks as I have time. I’m also hoping to get back on track with Meatball Mondays, which I’m looking forward to!

I’m literally in the final hours of finishing the Spring Ezine, so I’m going to keep this short and get back to it! Have a great weekend Peeps!!

Click here to download a print friendly version of the Week Twelve 7 Day Keto Menu Plan

Week Twelve 7 Day Keto Menu Plan

Day One

(Totals: 1527 calories, 126g fat, 19g net carbs, 67g protein)

Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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 (222 calories, 19g fat, 1g net carbs, 13g 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

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

Dinner

4 Caprese Meatballs (310 calories, 22g fat, 2g net carbs, 26g protein) 1/3 cup Keto Marinara (64 calories, 5g fat, 2g net carbs, 1g protein) 1/2 cup cooked spaghetti squash (21 calories, 0g fat, 4g net carbs, 0g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 2

(Totals: 1527 calories, 126g fat, 19g net carbs, 67g protein)

Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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

1/2 cup Simple Egg Salad (222 calories, 19g fat, 1g net carbs, 13g 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

4 Caprese Meatballs (310 calories, 22g fat, 2g net carbs, 26g protein) 1/3 cup Keto Marinara (64 calories, 5g fat, 2g net carbs, 1g protein) 1/2 cup cooked spaghetti squash (21 calories, 0g fat, 4g net carbs, 0g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 3

(Totals: 1540 calories, 119g 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 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Lunch

4 Caprese Meatballs (310 calories, 22g fat, 2g net carbs, 26g protein) 1/3 cup Keto Marinara (64 calories, 5g fat, 2g net carbs, 1g protein) 1/2 cup cooked spaghetti squash (21 calories, 0g fat, 4g net carbs, 0g protein)

Snack

1 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein) 1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g 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

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 4

(Totals: 1395 calories, 113g fat, 13g net carbs, 72g protein)

Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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 (222 calories, 19g fat, 1g net carbs, 13g 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 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g 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

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 5

(Totals: 1402 calories, 110g 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

1 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Lunch

4 Caprese Meatballs (310 calories, 22g fat, 2g net carbs, 26g 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 Italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein) 1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein) 1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein) 2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 6

(Totals: 1408 calories, 114g fat, 13g net carbs, 67g protein)

Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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

1/2 cup Simple Egg Salad (222 calories, 19g fat, 1g net carbs, 13g 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 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein) 1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g 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

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 7

(Totals: 868 calories, 76g fat, 11g net carbs, 44g protein)

Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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 Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g 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)

Snack

1 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Dinner

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

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein) [divider]

Pantry and Shopping List

Check your Pantry for…

Almond flour (see example) Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal) ground cumin ground coriander garlic powder onion powder dried oregano chili powder ground cinnamon ground nutmeg dried onion flakes apple cider vinegar lemon juice sugar free ranch dressing sugar free caesar dressing raw almonds dijon mustard mayonnaise (sugar free) sundried tomatoes (dry or in oil) extra virgin olive oil

Check your fridge or freezer for leftover…

1 Italian sausage link 1 cup keto marinara kosher dill pickles 2 oz cream cheese [divider]

Shopping list

(Go organic when and if you can)

Produce

2 fresh tomatoes 1 red or yellow bell pepper 2 packages romaine lettuce hearts 1 8oz package/bag baby spinach leaves 3 Hass (California) avocados 1 small spaghetti squash 1 bunch fresh basil 1 bunch fresh cilantro

Dairy

4oz sour cream 16oz cheddar cheese 2 dozen eggs 4 oz feta cheese 1/2 gallon unsweetened almond milk 16oz heavy cream 8oz package of string cheese 1/2 cup shredded mozzarella 1/2 lb salted butter 4 oz parmesan cheese, grated

Grocery

4 oz canned chopped green chilis 8 oz jar of salsa verde 2 bars lindt 90% chocolate

Meat

2.5 – 3 lb boneless chuck roast 12oz roll of breakfast sausage (sugar free) 1lb ground turkey 1lb sugar free bacon

Frozen

10oz package frozen spinach 10oz package frozen broccoli florets

[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. Assemble and bake your
  2. Sausage & Spinach Frittata
  3. and cut into four inch squares for the week. You will need 5 servings, leaving 7 servings to freeze or share.
  4. Make 1 batch of the
  5. Cream Cheese Pancakes
  6. and divide into 2 servings of 2 pancakes each. You will use both servings this week.
  7. Cook the entire pound of bacon and store in the fridge until needed for breakfast or lunch as called for.
  8. Make your
  9. Simple Egg Salad
  10. . You will use all of it this week.
  11. Cook the
  12. Cuban Pot Roast
  13. (you won’t need it until Day 3) and set aside 4 one cup portions for the week. There will be approximately 6 portions left to freeze or share.
  14. Make your
  15. Caprese Meatballs
  16. and divide into 4 servings of 4 each. You will need all four serving this week.
  17. Cook your spaghetti squash and portion out three 1/2 cup servings. Freeze or share the rest.
  18. If you don’t have any frozen
  19. Keto Marinara
  20. leftover (or any sugar free jarred marinara), then make a fresh batch of the
  21. Keto Marinara
  22. . Reserve 1 cup for the week and freeze the rest.

[/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] This month I’m giving away a Ninja Complete Kitchen System Mega Blender and Food Processor! Be sure to enter for your chance to win!!!

Written by Healthy Cat

Week Twelve 7 Day Keto Menu Plan Week Twelve 7 Day Keto Menu Plan fallrecipescover 580x460 150x150

25 Low Carb and Gluten Free Fall Recipes Fall Ezine Issue

Week Twelve 7 Day Keto Menu Plan Week Twelve 7 Day Keto Menu Plan snickerdoodles4small 580x460 150x150

Low Carb Snickerdoodles Keto and Gluten Free