(If you’ve got no clue what I am referring to, you can get caught up by studying the 3-day keto kick start post.) I am convinced it is just my inexperience, and it’ll get easier after the learning curve, but retaining the carbohydrates below 20g, which makes it funding friendly, not too much time spent cooking, discovering methods to repurpose leftovers, etc., takes time!

This original version will probably be set up format since I just didn’t have time to find out other choices. In the long run, it will be in table format using hyperlinks, at a downloadable pdf, a lot much more user-friendly than that. However, this is precisely what I have this week because I only needed 2 days to figure out it so far!

If you would like to publish it I propose cutting and pasting to a word file for the time being. Future low-carb menu plans will be more user-friendly (and certainly will be published each Saturday.)

I maintained the calories about 1600 per day give or take, along with the carbohydrates below 20g (obviously). I also posted everyday nourishment totals, along with nutrition advice for each product. This way, should you want to make substitutions you may learn how it will influence your everyday stats, and keep it under 20g net carbs. You could realize you don’t need quite as much food because this plan requires — adjust snacks and components to satisfy your needs.

Talking of substitutions it is time for some tough love. Hate avocados? Substitute almonds. Eat chain cheese. If you use these menu plans as a general principle or follow along with the letter (or maybe not at all), that is entirely your decision.

Please don’t email me asking me how many carbohydrates it might increase your day should you substitute one meal or snack from a different day on the plan. That is why I took the time to place the nutrition information on each product so that you can figure that out all on your own. You might need to do some math to your substitutions — do not ask me to do it for you or I’ll get cranky.

In fact, there are thousands of you, each with your personal dietary, time, and funding conditions, therefore it is just not feasible for me to create the ideal menu for your perfect circumstances each week. I am doing my very best to produce the menu plans simple to follow, maybe not violate the bank time or money-wise, and ideally be yummy and satisfying — please attempt to be flexible and fair with your expectations each week.

By way of instance, if you despise cauliflower, please do not email me to inquire if I have some other tips for you on that specific day. Ain’t no one (especially me) got time for it. I do not mean to seem harsh, but I just can not hold your hand through each and every choice you will want to make about what to consume each day. I’ve got a hard time handling my own!

And because of the benefit of all that’s adequate, NEVER, EVER email me telling me your keto calculator claims that you have to consume 141.7 calories and 9.2grams fat over my menu to the day requires — and then ask me what you need to consume! (I really don’t like it if my voice sounds similar to this.)

It is time to educate yourself and place yer thinking caps on in the event that you have not already. I really would like you to triumph (actually I do!) And I am here to help, however, there is a limit to just how much time I could spend with it. And if you put a mistake somewhere please do allow me to know so I can fix it!!!!

Also from the comments, please keep us each week regarding how you’re doing — feeling good? Miserable? Missing a whole lot of weight? None? Actually, I am really excited about that part!!!

Eventually, as a reminder, even when you have not gotten your ketostix still, you should purchase some or run out for the Walmart or even Pharmacy — that they are not costly and it is great to have validation that you’re in ketosis as soon as you begin!

Week One 7 Day Keto Menu Plan

 

Coffee with two Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 Hass avocado w/ lite salt and salt (114 calories, 11g fat, 1 gram net carbohydrates, 1g protein)

Lunch

1/2 cup Straightforward Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)

4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbohydrates, 0g protein)

2 pieces cooked bacon (92 calories, 7g fat, 0g net carbohydrates, 6g protein)

Snack

Dinner

6-ounces rotisserie chicken (276 calories, 11g fat, 0g net carbohydrates, 42g protein)

3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)

2 cups sliced romaine lettuce (16 carbs, 0g fat, 1g net carbs, 1g protein)

two Tbsp Caesar Salad Dressing (sugar-free) (170 calories, 18g fat, 2g net carbs, 1g protein)

Dessert

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

 

Day 2

 

(Totals: 1636 carbs, 126g fat, 18.5g internet carbohydrates, 88g protein)

Breakfast:

Coffee with two 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 internet carbohydrates, 7g protein)

Lunch

2 cups sliced 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 sliced leftover chicken (276 calories, 11g fat, 0g net carbohydrates, 42g protein)

Snack

1/2 Hass avocado w/ lite salt and salt (114 calories, 11g fat, 1 gram net carbohydrates, 1g protein)

Dinner

1 Italian sausage connection, chopped and cooked (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 carbohydrates, 0g protein)

2 Tbsp grated parmesan cheese (42 carbs, 3g fat, 0g net carbs, 4g protein)

Dessert

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

 

Day Three

(Totals: 1512 carbs, 119g fat, 18g net carbohydrates, 78g protein)

Breakfast:

Two pcs cooked bacon (92 calories, 7g fat, 0g net carbohydrates, 6g protein)

Coffee with two Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

Two String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Lunch

1 Italian sausage connection, chopped and cooked (230 calories, 18g fat, 1g net carbs, 13g protein)

1 cup bone broth (50 calories, 1g fat, 0g net carbohydrates, 1g protein)

Dinner

2 cups uncooked 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 percent Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

 

Day Four

(Totals: 1386 carbs, 112g fat, 19.5g internet carbohydrates, 69g protein)

Breakfast:

Coffee with two Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 Hass avocado w/ lite salt and salt (114 calories, 11g fat, 1 gram net carbohydrates, 1g protein)

Lunch

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbohydrates, 1g protein)

Dinner

4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)

2 cups uncooked baby spinach (14 carbs, 0g fat, 1g net carbs, 2g protein)

1 Tbsp Italian dressing (sugar-free) (35 calories, 3g fat, 0g net carbohydrates, 0g protein)

Dessert

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

Day Five

(Totals: 1649 calories, 132g fat, 18.5g net carbohydrates, 81g protein)

Breakfast:

Two Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)

Two pcs cooked bacon (92 calories, 7g fat, 0g net carbohydrates, 6g protein)

Coffee with two Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbohydrates, 1g protein)

Lunch

Snack

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

Dinner

1 cup Cuban Pot Roast (taco salad design ) (271 calories, 19g fat, 2g net carbs, 20g protein)

2 cups sliced 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 carbohydrates, 7g protein)

Dessert

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

Day Six

(Totals: 1604 calories, 122g fat, 19.5g net carbohydrates, 89g protein)

Breakfast:

1 teaspoon butter (36 carbs, 4g fat, 0g net carbohydrates, 0g protein)

two pcs cooked bacon (92 calories, 7g fat, 0g net carbohydrates, 6g protein)

Coffee with two Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

Lunch

1 cup Cuban Pot Roast (taco salad design ) (271 calories, 19g fat, 2g net carbs, 20g protein)

2 cups sliced 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 carbohydrates, 7g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbohydrates, 1g protein)

Dinner

2 cups uncooked 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 percent Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Seven

(Totals: 1609 carbs, 128g fat, 18g net carbohydrates, 90g protein)

Breakfast:

Two Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)

Two pcs cooked bacon (92 calories, 7g fat, 0g net carbohydrates, 6g protein)

Coffee with two Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

Two String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Lunch

1 cup bone broth (50 calories, 1g fat, 0g net carbohydrates, 1g protein)

Dinner

1 cup Cuban Pot Roast (taco salad design ) (271 calories, 19g fat, 2g net carbs, 20g protein)

2 cups sliced romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)

1/4 cup shredded cheddar cheese (114 calories, 9g fat,.5g net carbohydrates, 7g protein)