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Week Ten 7 Day Keto (Low Carb) Menu Plan


Can you believe it’s been TEN WEEKS since we started these 7 day keto menu plans??? It went by so fast and I have really enjoyed reading about your progress in the post comments and on the Facebook page!

This week I’m changing it up again and experimenting with a much “cleaner” low carb plan. Other than goat cheese in one of the salads (which is optional) and butter (easily replaced with olive oil, ghee or coconut oil) the recipes are dairy free, sweetener free (omit the tsp called for in the meatballs), and are made up of primarily meat, eggs, nuts and veggies – and still delicious of course!

[pinterest text=”Week Ten 7 Day Keto Menu Plan | a free low carb menu plan with shopping and prep lists from ibreatheimhungry.com” layout=”horizontal” image=”http://www.ibreatheimhungry.com/wp-content/uploads/2014/03/weektenketomenuplansmall-500×666.jpg”]

I left the heavy cream nutrition info in the morning coffee in case you can’t go cold turkey. You can try substituting with coconut oil or even canned coconut cream (my favorite alternative) instead if you want to see how you do. I recommend giving completely dairy free a try if possible.

The calories are a little less per day than some of the plans, and the fat to protein ratio is a little higher. There are no desserts, and I recommend that if you’ve been having alcohol during the week that you omit it this week as well.

I’m hoping that this cleaner plan will help those of you who haven’t been losing as much weight as you’d like to bust through your plateaus and get the scale moving again!

I’m very curious to see how you do, so please be sure to update us in the comments as to your progress so far, and whether or not you see a significant difference after following this week’s plan as compared to the others. This information helps me to create more useful and effective plans for you guys moving forward.

There have been a lot of questions about fat fasts lately. I’m planning to put together a 3 day fat fast plan in the near future – and trying it out myself and reporting the results in a future post. Is that something you’re interested in? If so let me know in the comments and I’ll bump it up in my timetable and make it a priority.

Have a great weekend Peeps!!!

Click here to download a printer friendly copy of the Week Ten 7 Day Keto Plan

Week Ten 7 Day Keto Menu Plan

Day 1

(Totals: 1539 calories, 123g fat, 10g net carbs, 90g 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

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g 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 Roasted Chicken & Tomatoes (409 calories, 28g fat, 1.5g net carbs, 36g protein) 1 serving Wilted Beet Green Salad (215 calories, 18g fat, 3.5g net carbs, 10g protein)

Dessert

not recommended this week

Day 2

(Totals: 1539 calories, 123g fat, 10g net carbs, 90g 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

12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g 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 Roasted Chicken & Tomatoes (409 calories, 28g fat, 1.5g net carbs, 36g protein) 1 serving Wilted Beet Green Salad (215 calories, 18g fat, 3.5g net carbs, 10g protein)

Dessert

not recommended this week

Day 3

(Totals: 1456 calories, 104g fat, 12.5g net carbs, 78g 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 serving Roasted Chicken & Tomatoes (409 calories, 28g fat, 1.5g net carbs, 36g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g 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 Chicken Satay Meatballs (326 calories, 17g fat, 4g net carbs, 12g protein) 1 cup shredded white cabbage (17 calories, 0g fat, 2.5g net carbs, 1g protein) Toss the cabbage with the meatballs and sauce for a pad thai style salad.

Dessert

not recommended this week

Day 4

(Totals: 1492 calories, 118g fat, 8.5g net carbs, 85g 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 Roasted Chicken & Tomatoes (409 calories, 28g fat, 1.5g net carbs, 36g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Dessert

not recommended this week

Day 5

(Totals: 1489 calories, 109g fat, 18g net carbs, 68g protein)

Breakfast

2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g 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 Inside Out Scotch Egg (168 calories, 13g fat, .25g net carbs, 12g protein)

Lunch

4 Chicken Satay Meatballs (326 calories, 17g fat, 4g net carbs, 12g protein) 1 cup shredded white cabbage (17 calories, 0g fat, 2.5g net carbs, 1g protein) Toss the cabbage with the meatballs and sauce for a pad thai style salad.

Snack

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

Dessert

not recommended this week

Day 6

(Totals: 1500 calories, 112g fat, 19g 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

4 Chicken Satay Meatballs (326 calories, 17g fat, 4g net carbs, 12g protein) 1 cup shredded white cabbage (17 calories, 0g fat, 2.5g net carbs, 1g protein) Toss the cabbage with the meatballs and sauce for a pad thai style salad.

Snack

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

Dessert

not recommended this week

Day 7

(Totals: 1016 calories, 74g fat, 9.25g net carbs, 45g protein)

Breakfast

2 eggs (scrambled or fried) (143 calories, 10g fat, .5g net carbs, 13g 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 Inside Out Scotch Egg (168 calories, 13g fat, .25g net carbs, 12g protein)

Lunch

4 Chicken Satay Meatballs (326 calories, 17g fat, 4g net carbs, 12g protein) 1 cup shredded white cabbage (17 calories, 0g fat, 2.5g net carbs, 1g protein) Toss the cabbage with the meatballs and sauce for a pad thai style salad.

Snack

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

Dinner

Leftovers or your choice (you have 10.75g net carbs left for the day)

Dessert

not recommended this week [divider]

Pantry and Shopping List

Check your Pantry for…

Almond flour (see example) Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal) Xanthan gum (see example) Ground garam masala (find it in the spice section – see example) Ground ginger Garlic powder Almond butter Sugar Free Mayonnaise Thai fish sauce (you can get it in the Asian aisle of your grocery store – see example) Olive oil Balsamic vinegar (no sugar added)

Check your fridge or freezer for leftover…

2 Tbsp fresh ginger, minced 1 garlic clove 1 Tbsp lime juice 1 Tbsp unsweetened coconut milk 1 Tbsp fresh cilantro [divider]

Shopping list

(Go organic when and if you can)

Produce

3 avocados 1 package romaine lettuce hearts 1 package celery hearts 1 large white cabbage 4 large Roma (plum) tomatoes 1 small package fresh thyme 2 small thai chili or serrano peppers 1 bunch of beet greens (or swiss chard)

Dairy

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

Grocery

1 can unsweetened coconut milk (if none leftover or in pantry) 1 oz pine nuts (optional)

Meat

1 lb sugar free bacon 1 lb ground chicken or turkey 12 oz roll mild breakfast sausage 4 large chicken thighs 2 Italian sausage links

Frozen

2 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. Inside Out Scotch Eggs
  3. – you’ll use all of them throughout the week
  4. Make the
  5. Simple Egg Salad
  6. – you’ll have one serving leftover to share or replace a snack
  7. Cook the entire pound of bacon (needed for egg salad lunch, and a couple of breakfasts)
  8. Make the
  9. Roasted Chicken and Tomatoes
  10. – you’ll use all four servings throughout the week
  11. Make the
  12. Wilted Beet Green Salad
  13. (the goat cheese is optional) – you’ll use both servings this week
  14. For best results, make the
  15. Chicken Satay Meatballs
  16. on Day 3, though they can be made sooner if necessary. Omit the sweetener if going strictly sweetener free this week. You’ll need all four servings this week.
  17. Wash and shred your cabbage – you’ll need four 1 cup servings for the week.

[/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] I’m giving away a fantastic prize in March that contains all of my favorite products for following the keto diet! Be sure to enter by the end of the month for your chance to win!!! [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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