Welcome to Week Seven 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.)
Free Diet Plan: https://goo.gl/yDXrjL
Week Seven 7 Day Keto Menu Plan
Day 1
(Totals: 1639 Calories, 131g fat, 16g Net Carbs, 85g protein)
Breakfast
1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net Carbs, 23g 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
3/4 cup Pulled Pork with Sauce (265 calories, 16g fat, 1g net carbs, 20g protein)
1/2 cup keto Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)
1 jalapeno cheddar muffin (110 calories, 8g fat, 2g net carbs, 8g protein)
Dessert
Optional (none, leftovers, dark chocolate, etc.)
[Related: Keto Diet Plan To Beginners]
Day 2
(Totals: 1537 calories, 123g fat, 17g net carbs, 83g protein)
Breakfast
1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net carbs, 23g 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 Pulled Pork with Sauce (265 calories, 16g fat, 1g net carbs, 20g protein)
1/2 cup keto Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
2 Turkey Club Meatballs w/ 2 Tbsp aioli (441 calories, 40g fat, 2g net carbs, 23g protein)
1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 dill pickle spears (10 calories, 0 fat, 1g net carbs, 0g protein)
Dessert
Optional (none, leftovers, dark chocolate, etc.)
[Related: Ketogenic Diet: A Guide For The Beginners]
Day 3
(Totals: 1655 calories, 137g fat, 16g net carbs, 89g protein)
Breakfast
1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net carbs, 23g 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
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
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
2 Turkey Club Meatballs w/ 2 Tbsp aioli (441 calories, 40g fat, 2g net carbs, 23g protein)
1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 dill pickle spears (10 calories, 0 fat, 1g net carbs, 0g protein)
Dessert
Optional (none, leftovers, dark chocolate, etc.)
Day 4
(Totals: 1576 calories, 117g fat, 13g net carbs, 95g 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
3/4 cup Pulled Pork with Sauce (265 calories, 16g fat, 1g net carbs, 20g protein)
1/2 cup keto Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)
Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Dinner
1 Chorizo Stuffed Chicken Breast (483 calories, 30g fat, 2g net carbs, 45g protein)
3/4 cup Pan Roasted Radishes (122 calories, 12g fat, 3g net carbs, 1g 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
Optional (none, leftovers, dark chocolate, etc.)
Day 5
(Totals: 1732 calories, 137g fat, 16g net carbs, 105g protein)
Breakfast
1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net carbs, 23g 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
2 Turkey Club Meatballs w/ 2 Tbsp aioli (441 calories, 40g fat, 2g net carbs, 23g protein)
2 dill pickle spears (10 calories, 0 fat, 1g net carbs, 0g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
1 Chorizo Stuffed Chicken Breast (483 calories, 30g fat, 2g net carbs, 45g protein)
3/4 cup Pan Roasted Radishes (122 calories, 12g fat, 3g net carbs, 1g 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
Optional (none, leftovers, dark chocolate, etc.)
Day 6
(Totals: 1537 calories, 123g fat, 17g net carbs, 83g protein)
Breakfast
1/8th slice Swiss Chard (or Spinach) Pie (344 calories, 27g fat, 4g net carbs, 23g 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
3/4 cup Pulled Pork with Sauce (265 calories, 16g fat, 1g net carbs, 20g protein)
1/2 cup keto Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)
Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Dinner
2 Turkey Club Meatballs w/ 2 Tbsp aioli (441 calories, 40g fat, 2g net carbs, 23g protein)
1/4 cup avocado, chopped (57 calories, 5g fat, .5g net carbs, 1g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 dill pickle spears (10 calories, 0 fat, 1g net carbs, 0g protein)
Dessert
Optional (none, leftovers, dark chocolate, etc.)
Day 7
(Totals: 1113 calories, 84g fat, 7g net carbs, 65g 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 Chorizo Stuffed Chicken Breast (483 calories, 30g fat, 2g net carbs, 45g 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
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 13g carbs left for this meal)
Dessert
Optional (none, leftovers, dark chocolate, etc.)
Originally Posted: https://www.ibreatheimhungry.com/week-seven-7-day-keto-low-carb-menu-plan/
