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Week Eleven 7 Day Keto Menu Plan


Welcome to Week Eleven 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.

If you started with Week One and you’re still with us, congratulations on making it this far! I hope that you are much closer to your goal weight (if not already there!) as a result of following these low carb menu plans!!!

How did you do last week with the omission of dairy and artificial sweeteners? I’m dying to know if you saw a increase in weight loss last week, or it if stayed pretty much the same for you. Please update us on your progress in the comments!!!

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

Last week I asked if you would be interested in a fat fast plan and a bunch of you said “YES!” I will make that happen, but won’t have time this coming week. My plan is this – to finish out the 12 weeks of keto menu plans next week, and then start posting weekly specialized plans. A 3 day fat fast, a vegetarian plan, more dairy free plans, nut free plans, Whole 30 plans, egg free plans, etc. If you have special dietary needs/requests, now is the time to be heard, and I will add it to my list of things to work into future plans.

Meanwhile, it’s a busy time of year for the Hungry’s, and I’m still struggling to finish the Spring ezine, which is why I haven’t been posting as much. It will be available sometime next week though, and I think it’s the best issue yet! I’m super excited to share it with you!

Speaking of excited, I’ll be attending the Blogher Food Miami conference in May! It’s my first blogging conference and I’m looking forward to finally meeting some of my fellow bloggers in person there! I’ll be posting about the conference and our trip to Miami here on the blog, on the Facebook Page and Instagram! It’s going to be a blast, so stay tuned for that!

That’s all I’ve got for today – have a great weekend, Peeps!

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

Week Eleven 7 Day Keto Menu Plan

Day 1

(Totals: 1614 calories, 134g fat, 14g 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 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g 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 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Dinner

1 cup Bacon & Smoked Gouda Cauliflower Mash (282 calories, 22g fat, 6g net carbs, 12g protein) 1 Cajun Chicken thigh (395 calories 26g fat, 0 g net carbs, 36g protein) 1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

Optional

Day 2

(Totals: 1670 calories, 128g fat, 14g net carbs, 92g protein)

Breakfast

1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g 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 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Dinner

1 cup Bacon & Smoked Gouda Cauliflower Mash (282 calories, 22g fat, 6g net carbs, 12g protein) 1 Cajun Chicken thigh (395 calories 26g fat, 0 g net carbs, 36g protein) 1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

Optional

Day 3

(Totals: 1631 calories, 126g fat, 13g 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

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

Lunch

1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g protein) 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein) 2 Tbsp italian dressing (sugar free) (70 calories, 6g fat, 0g net carbs, 0g protein)

Snack

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

Dinner

1 cup Bacon & Smoked Gouda Cauliflower Mash (282 calories, 22g fat, 6g net carbs, 12g protein) 1 Cajun Chicken thigh (395 calories 26g fat, 0 g net carbs, 36g protein) 1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

Optional

Day 4

(Totals: 1628 calories, 128g fat, 14g net carbs, 89g protein)

Breakfast

1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g 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

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, 1 g net carbs, 1g protein)

Dinner

3 Turkey Pesto Meatballs (375 calories, 27g fat, 1.5g net carbs, 30g protein) 3/4 cup Cheesy Pesto Spaghetti Squash (207 calories, 17g fat, 5g net carbs, 11g protein)

Dessert

Optional

Day 5

(Totals: 1658 calories, 124g fat, 11g net carbs, 104g 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

1 Cajun Chicken thigh (395 calories 26g fat, 0 g net carbs, 36g protein) 1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Snack

1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g protein)

Dinner

3 Turkey Pesto Meatballs (375 calories, 27g fat, 1.5g net carbs, 30g protein) 3/4 cup Cheesy Pesto Spaghetti Squash (207 calories, 17g fat, 5g net carbs, 11g protein)

Dessert

Optional

Day 6

(Totals: 1597 calories, 124g fat, 14g net carbs, 91g protein)

Breakfast

1 serving Ham and Cheese Frittata (217 calories, 14g fat, 1g net carbs, 13g 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 kosher dill pickle (10 calories, 0g fat, 0g net carbs, 0g protein)

Dinner

3 Turkey Pesto Meatballs (375 calories, 27g fat, 1.5g net carbs, 30g protein) 3/4 cup Cheesy Pesto Spaghetti Squash (207 calories, 17g fat, 5g net carbs, 11g protein)

Dessert

Optional

Day 7

(Totals: 879 calories, 72g fat, 10g net carbs, 46g 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

3/4 cup Cheesy Pesto Spaghetti Squash (207 calories, 17g fat, 5g net carbs, 11g protein) 1 Turkey Pesto Meatball (125 calories 9g fat, .5g net carbs, 10g protein)

Snack

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

Dinner

Your choice (you have 10g net carbs available for this meal)

Dessert

Optional [divider]

Pantry and Shopping List

Check your Pantry for…

Almond flour (see example) Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal) Almonds Sugar free mayonnaise Extra virgin olive oil Garlic powder Ground cinnamon Ground nutmeg Cajun seasoning (see example)

Check your fridge or freezer for leftover…

Italian Dressing Ranch Dressing Butter String cheese for snacking [divider]

Shopping list

(Go organic when and if you can)

Produce

1 hass avocado 1 package romaine lettuce hearts 1 large head cauliflower 4 oz fresh white mushrooms, sliced 1 small onion 1 bunch parsley 1 large spaghetti squash

Dairy

1 pint heavy whipping cream 4 oz smoked gouda cheese 4 oz fresh mozzarella cheese 8 oz sharp cheddar cheese 2 dozen eggs 8 oz full fat cream cheese 8 oz package sliced deli cheddar cheese 4 oz prepared pesto

Grocery

1 jar sugar free kosher dill pickles

Meat

1 lb sugar free bacon 4 large chicken thighs 1lb ground chicken or turkey 8 oz package sliced deli ham (smoked not honey baked)

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 4 batches of
  2. Cream Cheese Pancakes
  3. (you should have 16 pancakes total) and divide them into 8 portions of 2 each. You’ll use all of them this week.
  4. Make your
  5. Ham and Cheese Frittata
  6. and divide into 6 portions for the week. You’ll have one leftover to freeze or share.
  7. Cook your entire pound of bacon and refrigerate to reheat as needed.
  8. Make your
  9. Bacon and Smoked Gouda Cauliflower Mash
  10. – you’ll need all three servings this week.
  11. Make a small batch of the
  12. Cajun Chicken
  13. using the four chicken thighs. You’ll use all four this week.
  14. Make your
  15. Turkey Pesto Meatballs
  16. in time for Day 4 – you’ll need all of them this week.
  17. Make your
  18. Cheesy Pesto Spaghetti Squash
  19. in time for Day 4 – you’ll need all of it this 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] There are only a few days left for you to enter to win 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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