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Week One Keto/Low Carb 7 Day Meal Plan & Progress
January 10, 2014 by Mellissa Sevigny 364 Comments
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OK, can I just be honest and say that this 7 day keto menu plan thingy is a lot harder than I thought it would be???? (If you have no idea what I’m talking about, you can get caught up by reading the 3 day keto kickstart post.) I’m sure it’s just my inexperience, and it will get easier after the learning curve, but keeping the carbs below 20g, making it budget friendly, not too much time spent cooking, finding ways to repurpose leftovers, etc. takes time!
This first version will be in list format, because I just didn’t have time yet to figure out other options. In the future it will either be in table format with links, in a downloadable pdf, something more user friendly than this. But this is what I’ve got this week, since I only had 2 days to figure it out so far!
If you want to print it I suggest cutting and pasting into a word document for now. Future low carb menu plans will hopefully be more user friendly (and will be posted every Saturday.)
UPDATE: Download a printable copy of this week’s meal plan here!
7 day menu plan for keto or atkins diet by mellissa sevigny of I breathe I'm hungry
I kept the calories around 1600 per day give or take, and the carbs below 20g (obviously). I also posted daily nutrition totals, and also nutrition info for each item. That way, if you need to make substitutions you can figure out how it will affect your daily stats, and still keep it under 20g net carbs. You may find that you don’t need nearly as much food as this plan calls for – adjust portions and snacks to meet your own needs.
Speaking of substitutions it’s time for some tough love. Hate avocados? Substitute almonds. Allergic to nuts? Eat string cheese. Whether you use these menu plans as a general guideline or follow them to the letter (or not at all), that’s completely up to you.
PLEASE do not email me asking me how many carbs it would add to your day if you substitute one snack or meal from another day on the plan. That’s why I took the time to put the nutrition info on each item, so you can figure that out on your own. You may have to do some math for your own substitutions – don’t ask me to do it for you or I will get cranky.
stop annoying me
There are literally thousands of you, each with your own personal dietary, time, and budget requirements, so it’s just not possible for me to make the perfect menu for your ideal circumstances each week. I’m doing my best to make the menu plans easy to follow, not break the bank time or money-wise, and hopefully be delicious and satisfying – so please try to be flexible and reasonable with your expectations each week.
For example, if you hate cauliflower, please don’t email me to ask me if I have any other suggestions for you on that particular day. Ain’t nobody (specifically me) got time for that. I don’t mean to sound harsh, but I just can’t hold your hand through every single decision you’ll need to make on what to eat each day. I have a hard enough time managing my own!
And for the love of all that is decent, NEVER, EVER email me telling me that your keto calculator says that you need to eat 141.7 calories and 9.2g fat more than my menu for the day calls for – and then ask me what you should eat! I CANNOT BE HELD RESPONSIBLE FOR THE SNARKY RESPONSE THAT WILL PROBABLY SHOW UP IN YOUR INBOX AS A RESULT. (I don’t like it when my voice sounds like this.)
It’s time to educate yourself and put yer thinking caps on if you haven’t already. I very much want you to succeed (really I do!), and I’m here to help, but there’s a limit to how much time I can spend on this. That being said, if you have legitimate questions, requests, or suggestions for future menu plans (too much variety/cooking, not enough? etc.) and how to improve them – please DO feel free to leave them in the comments! And if you spot an error somewhere please do let me know so I can fix it!!!!
Also in the comments, please keep us posted each week as to how you are doing – feeling great? Miserable? Lost a ton of weight? None? WE WANT TO HEAR ABOUT IT! I’m hoping that we can congratulate or console each other on our amazing progress (or lack thereof) each week. In fact I’m really looking forward to that part!!!
Finally, as a reminder, if you haven’t gotten your ketostix yet, you should order some or run out to your Walmart or Pharmacy – they aren’t expensive and it’s nice to have validation that you are in ketosis once you get started!
Ok, next I’m posting the menu plan, below that you will find a shopping list, and finally notes on suggested prep.
Week One 7 Day Keto Menu Plan
Day One
(Totals: 1650 calories, 132g fat, 14g net carbs, 88g protein)
Breakfast:
3 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 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Snack
24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)
Dinner
6 oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g 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 Two
(Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g protein)
Breakfast:
3 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
5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Lunch
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)
1 cup chopped leftover chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
Snack
1/2 hass 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)
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 Three
(Totals: 1512 calories, 119g fat, 18g net carbs, 78g 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
2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)
Lunch
1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g 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)
Dessert
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day Four
(Totals: 1386 calories, 112g fat, 19.5g net carbs, 69g protein)
Breakfast:
3 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 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g 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
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day Five
(Totals: 1649 calories, 132g fat, 18.5g 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 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Lunch
1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
Snack
5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g 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 Six
(Totals: 1604 calories, 122g fat, 19.5g net carbs, 89g 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
24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g 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 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g 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)
Dessert
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day Seven
(Totals: 1609 calories, 128g fat, 18g net carbs, 90g 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
2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)
Lunch
1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g 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)
Pantry and Shopping List
Note: You may find that you need to make a lot of purchases this week for the pantry and shopping list. Please be assured though that future weeks menu plans will be created with those in mind and will make use of them.
Check your Pantry for…
ground cumin
ground coriander
garlic powder
onion powder
dried oregano
ground cinnamon
ground nutmeg
sugar free sweetener of choice (splenda, stevia, swerve, etc.)
dried onion flakes
apple cider vinegar
sugar free italian dressing
sugar free ranch dressing
sugar free caesar dressing
sugar free almond butter
raw almonds
dijon mustard
mayonnaise (sugar free)
lemon juice
sundried tomatoes (dry or in oil)
kalamata olives, pitted
fresh garlic cloves
balsamic vinegar
extra virgin olive oil
dried thyme
almond flour
canned chipotles in adobo sauce
Shopping list
Produce
2 fresh tomatoes
1 red or yellow bell pepper
2 packages romaine lettuce hearts
1 8oz package/bag baby spinach leaves (6 cups or more)
2 hass avocados
1 bunch of celery
2 heads cauliflower (or 6 cups total frozen florets)
1 large spaghetti squash
1 small head raddichio
1 bunch fresh basil
Dairy
8oz sour cream
16oz cheddar cheese
8 oz cream cheese
3 dozen eggs
4 oz feta cheese
1/2 gallon unsweetened almond milk
16oz heavy cream
8oz package of string cheese
8oz package pepper jack cheese slices
1/2 lb salted butter
4 oz parmesan cheese, grated
Grocery
8 oz jar salsa verde
4 oz canned chopped green chilis
2 bars lindt 90% chocolate
lite salt (half potassium half sodium)
1 can artichoke hearts in water
8 oz jar tomato based salsa (sugar free)
Meat
2.5 – 3 lb boneless chuck roast
12oz roll of breakfast sausage (sugar free)
1 rotisserie chicken (or bake your own)
1lb package italian pork sausage links
1lb ground turkey
1lb ground beef
1lb sugar free bacon
Frozen
10 oz package frozen spinach
10 oz package frozen broccoli florets
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.
Remove all the meat from your rotisserie chicken and place in a container for later. Boil the chicken carcass with peppercorns and about a gallon of water and simmer for 4 hours (or longer) to make your bone broth. You may have to add a little more water as it reduces. You should end up with 5 – 6 cups of concentrated broth after you strain out the solids. Add salt and lite salt (for potassium) at the end to your preference. Store in the fridge for the week or freeze.
Assemble and bake your Sausage, Spinach & Feta Frittata and cut into four inch squares for the week. Extra portions can be frozen.
Make ahead your Easy Cauliflower Gratin and refrigerate. Extra portions can be frozen.
Assemble and bake your Chili Spaghetti Squash Casserole and refrigerate. Extra portions can be frozen.
Make 2 batches of the Cream Cheese Pancakes and refrigerate. Heat for 30 seconds in the microwave if desired.
Cook the entire pound of bacon and store in the fridge until needed. Microwave about 20 seconds before eating.
Assemble Anti Pasta Salad and divide into 1/2 cup portions. Meant to be eaten cold or at room temp.
Assemble and cook the Sundried Tomato and Feta Meatballs. (DON’T EAT THEM ALL) Extra portions may be frozen.
Cook the Cuban Pot Roast and set aside portions for the week. Freeze the extra portions.
So there you have it. Week One down. I know it’s clunky but I’ll work on making it more user friendly next week. Looking forward to how you’re doing so far! I know some of you haven’t started yet, so I’ll look forward to hearing about your progress next week!
I started on Thursday and so far I’m down 2 lbs and solidly in ketosis, and it only took a day and a half! This is why I love ketostix and being able to easily verify ketosis whenever I want to – it’s a great motivator when you’re just starting out.
Still having headaches but much less than I anticipated which is a nice bonus! I’ve been drinking TONS of water and I think that’s helping with the detox so far. Hopefully I’ll have some significant progress to report by Saturday! Have a great week!!!
Be sure to enter my January Blackstone Outdoor Oven Giveaway and check out Mr. Hungry’s new website The Wood Fired Enthusiast!
