free 7 day keto diet menu

Author: Brenda Bennett | SugarFreeMom.com

Breakfasts

Dinners & Dessert

Free 7~Day Keto Diet Menu

Breakfast, Lunch & Snacks

Shopping ListProduce

1 3/4 cup fresh berries - to include raspberries, blueberries, and blackberries 2/3 cup frozen blueberries 1 head of cauliflower 1 head of broccoli Optional: fresh berries for smoothie bowl Optional: lettuce wrap for 5 lunches Optional: salad with smoked salmon

Eggs / Dairy

22 eggsButter for frying eggs 3 – 8 ounce packages cream cheese 1 cup sour cream 7-14 tbsp heavy cream or coconut cream for coffee 4 cups unsweetened almond milk 1 cup unsweetened almond milk or coconut milk (drink with granola) 1/3 cup water or heavy cream 1 cup ice Optional: heavy cream for keto cereal Optional: Cheese to snack on

Deli / Meat

9 slices bacon (no sugar added) 12 ounces rotisserie chicken, shredded 4 ounces smoked salmon or a can of tuna in olive oil mixed with mayonnaise

Spices / Extract

2 tsp maple extract 4 tsp vanilla extract 1 tsp berry liquid stevia 2 tsp vanilla liquid stevia

Spices / Extract (cont.)1/2 tsp Stevia Glycerinate 3 1/2 - 4 tsp ground cinnamon 1/2 tsp garlic powder 2 1/4 tsp sea salt + 4 pinches 1/4 tsp pepper Salt and pepper to taste

Dried / Canned

7 cups coffee or tea low carb sweetener for coffee 1/2 cup + 2 tbsp Swerve sweetener or other sugar free sub of choice 1/3 cup Swerve confectioner’s sweetener 1 tsp lemon juice 1/3 cup + 1 tbsp coconut oil 1/3 cup + 2 tbsp olive oil 1/2 cup almond flour 1/2 cup coconut flour 2 scoop whey protein powder 1 tbsp + 1 tsp baking powder aluminum free 1 1/2 tsp xanthan gum 1 cup ground flaxseed 1 cup raw pumpkin seeds 1 cup raw sunflower seeds 4 tbsp chia seeds 1/2 cup hemp hearts 1/2 cup raw almonds 1/2 cup raw walnuts 1/2 cup raw pecans 1/2 cup raw hazelnuts 1 cup unsweetened shredded coconut 10 tbsp mayonnaise Optional: Sugar-free maple syrup for hot keto cereal Optional: chopped nuts, hemp seeds, chia seeds for smoothie bowl Optional: salad dressing for salad with smoked salmon Optional to snack on: Olives, nut butter, beef jerky, pork rinds


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Dinner Shopping List

Produce7 cups cabbage sliced 3 zucchini medium ** 1 head cauliflower (6 cups florets) 1 ripe avocado * 8 ounces diced cucumbers * 4 ounces cherry tomatoes * 6 cloves garlic 2 tbsp diced red onion * 1/2 cup scallions fresh chopped 1/4 cup onions sliced 1/6 cup carrots shredded 4 ounces mushrooms sliced 1 tbsp fresh chopped ginger 2 tbsp fresh cilantro or parsley * sprinkle of fresh chopped parsley Side of Salad for 1-2 dinners 16 ounces frozen spinach Optional: lettuce and avocado for bunless burgers Optional: cilantro for zucchini boats

Eggs / Dairy3 eggs 4 1/2 cups shredded mozzarella cheese 1 1/2 cups Mexican shredded cheese 8 ounces sliced cheddar cheese 3 ounces cream cheese 1 tablespoon butter 1 1/2 cups heavy cream ** Optional: Day 1 dinner, If replacing zucchini with taco shells, use 1 cup Mexican shredded cheese for each 4 taco shells desired Optional: sour cream for zucchini boats Optional: 2 ounces diced asiago cheese for avocado salad * Optional: cheese for bunless burgers

Deli / Meat6.5 pounds ground turkey or beef 6 oz uncured reduced sodium bacon 8 chicken thighs boneless, skinless (about 24 ounces) 2 ounces pepperoni slices 1 package grass fed beef burgers Optional: bacon for bunless burgers

Spices / Extract1/2 tsp chili powder 2 1/4 tsp onion powder 2 3/4 tsp garlic powder 1 1/4 tsp oregano 1 tsp cumin 1 tsp smoked paprika 1 tsp dried basil 2 tsp dehydrated onion 1/2 tsp italian seasonings 1/2 tsp garlic salt 2 3/4 tsp salt 1 1/2 tsp pepper salt and pepper to taste

Dried / Canned

2 tbsp extra virgin olive oil 3 tbsp extra virgin olive oil * 1 tbsp red wine vinegar * 1 cup salsa 1 tbsp lemon juice * 1/2 cup crushed pork rinds 1/2 cup grated parmesan 1 1/4 cup coconut flour 1 tbsp coconut flour 2 tablespoons yellow mustard 1/2 cup balsamic vinegar 1/2 tbsp coconut oil 1/4 cup coconut aminos 1 tbsp sesame oil 1/2 tsp xanthan gum 1 tbsp baking powder 1/2 cup marinara sauce, Rao's brand 1 tbsp minced garlic Salad dressing Optional: mayonnaise for bunless burgers

* Note: The avocado tomato cucumber salad made on day 1 serves 8. If you would like this for dinner on day 4 and won’t have left overs, double the ingredients with an *. Note: from your lunch shopping list, you should have left over roasted vegetables to serve for dinner on either day 1 or day 4. Author: Brenda Bennett | SugarFreeMom.com

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Day 1 Day 1 Breakfast

2 eggs fried in butter with 3 pieces of bacon 1/3 cup fresh berries Coffee with 1-2 tbsp heavy cream or coconut cream, low carb sweetener of choice, or tea

Day 1 Lunch

4 ounces rotisserie chicken, shredded with 2 tbsp mayonnaise on a lettuce wrap or 2 slices coconut flour bread - see recipe for bread 1 cup roasted vegetables* *Preheat oven 400 degrees F. Cut stems off 1 head of cauliflower and 1 head of broccoli and chop into florets. Lay on a large baking sheet. Drizzle 2 tbsp olive oil over the florets and stir until coated. Sprinkle with 1/2 tsp garlic powder, 1/2 tsp sea salt and 1/4 tsp pepper. Bake 35-45 minutes or until tender. Store leftovers.

Day 1 Dinner

Taco Stuffed Zucchini Boats (Swap zucchini if not desired with Cheese Taco Shells) - see recipe for zucchini boats and shells Avocado Tomato Cucumber Salad - see recipe

Day 1 Snack or Dessert (Optional)

Cheese, olives, nut butter, beef jerky, pork rinds, granola or cheesecake - see recipe for cheesecake


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Day 1 Recipes https://www.sugarfreemom.com/recipes/keto-low-carb-coconut-flour- bread/

https://www.sugarfreemom.com/recipes/low-carb-taco-stuffed-zucchini- boats/

https://www.sugarfreemom.com/recipes/low-carb-cheese-taco-shells- keto/

https://www.sugarfreemom.com/recipes/avocado-tomato-cucumber- salad/

https://www.sugarfreemom.com/recipes/sugar-free-low-carb- cheesecake-keto-crustless/

https://www.sugarfreemom.com/recipes/keto-low-carb-coconut-flour-bread/

https://www.sugarfreemom.com/recipes/low-carb-taco-stuffed-zucchini-boats/

https://www.sugarfreemom.com/recipes/low-carb-cheese-taco-shells-keto/

https://www.sugarfreemom.com/recipes/avocado-tomato-cucumber-salad/

https://www.sugarfreemom.com/recipes/sugar-free-low-carb-cheesecake-keto-crustless/


Day 2

Day 2 BreakfastHot Keto Cereal with 1/4 cup fresh berries – see recipe Coffee with 1-2 tbsp heavy cream or coconut cream, low carb sweetener of choice, or tea

Day 2 Lunch

Egg salad on lettuce wrap or coconut flour bread - 2 hard boiled eggs, 2 tbsp mayonnaise, salt and pepper to taste 1/3 cup fresh berries

Day 2 Dinner

Spinach Stuffed Meatloaf – see recipe 1 cup roasted vegetables (reheat from day 1 leftovers) or a salad


Cheese, olives, nut butter, beef jerky, pork rinds, granola or cheesecake

Day 2 Recipes

https://www.sugarfreemom.com/recipes/low-carb-hot-breakfast- cereal-keto-gluten-free


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https://www.sugarfreemom.com/recipes/low-carb-cheesy- spinach-stuffed-meatloaf/

https://www.sugarfreemom.com/recipes/low-carb-hot-breakfast-cereal-keto-gluten-free

https://www.sugarfreemom.com/recipes/low-carb-cheesy-spinach-stuffed-meatloaf/


Day 3

Day 3 BreakfastSmoothie in a Bowl – see recipe 1-2 hard boiled eggs Coffee with 1-2 tbsp heavy cream or coconut cream, low carb sweetener of choice, or tea

Day 3 Lunch

4 ounces rotisserie chicken, shredded with 2 tbsp mayonnaise on a lettuce wrap or 2 slices coconut flour bread 1 cup roasted vegetables (reheat from day 1 leftovers)

Day 3 Dinner

Bacon Cheeseburger Cauliflower Casserole – see recipe Salad



Day 3 Recipes

https://www.sugarfreemom.com/recipes/low-carb-blueberry- protein-smoothie-bowl/


Print Shop Cook

https://www.sugarfreemom.com/recipes/bacon-cheeseburger- cauliflower-casserole/

https://www.sugarfreemom.com/recipes/low-carb-blueberry-protein-smoothie-bowl/

https://www.sugarfreemom.com/recipes/bacon-cheeseburger-cauliflower-casserole/


Day 4

Day 4 Breakfast2 fried or scrambled eggs cooked in butter with 3 pieces bacon 1/3 cup fresh berries Coffee with 1-2 tbsp heavy cream or coconut cream, low carb sweetener of choice, or tea

Day 4 Lunch

left over Bacon Cheeseburger Casserole Day 4 Dinner

Slow Cooker Balsamic Chicken Thighs – see recipe Avocado Tomato Cucumber Salad or roasted vegetables – see recipe for salad



Day 4 Recipes

https://www.sugarfreemom.com/recipes/crock-pot-balsamic- chicken-thighs/


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https://www.sugarfreemom.com/recipes/avocado-tomato- cucumber-salad/

https://www.sugarfreemom.com/recipes/crock-pot-balsamic-chicken-thighs/

https://www.sugarfreemom.com/recipes/avocado-tomato-cucumber-salad/


Day 5

Day 5 Breakfast 1-2 eggs anyway you like with 3 pieces of bacon 1 serving crock pot granola with 1/4 cup fresh berries and 1 cup unsweetened almond or coconut milk – see recipeCoffee with 1-2 tbsp heavy cream or coconut cream, low carb sweetener of choice, or tea

Day 5 Lunch

4 ounces rotisserie chicken, shredded with 2 tbsp mayonnaise on a lettuce wrap or 2 slices coconut flour bread 1 cup roasted vegetables (reheat from day 1 leftovers)

Day 5 Dinner

Egg roll in a Bowl - see recipeNote: On the dinner shopping list the ingredients for this recipe were cut in half to reflect servings for 6.



Day 5 Recipes

https://www.sugarfreemom.com/recipes/crock-pot-grain-free- low-carb-sugar-free-granola/


Print Shop Cook

https://www.sugarfreemom.com/recipes/low-carb-paleo-egg- roll-in-a-bowl-thrive-market/

https://www.sugarfreemom.com/recipes/crock-pot-grain-free-low-carb-sugar-free-granola/

https://www.sugarfreemom.com/recipes/low-carb-paleo-egg-roll-in-a-bowl-thrive-market/


Day 6

Day 6 BreakfastSmoothie in a Bowl – see recipe Coffee with 1-2 tbsp heavy cream or coconut cream, low carb sweetener of choice, or tea

Day 6 Lunch

4 ounces Smoked Salmon over 1 cup roasted vegetables or a salad (if smoked salmon isn't desired, swap with a can of tuna in olive oil mixed with mayonnaise.)

Day 6 Dinner

Bunless burger topped with your favorite toppings such as cheese, bacon, mayo, lettuce, avocdao Pizza Rolls – see recipe



Day 6 Recipes

https://www.sugarfreemom.com/recipes/low-carb-blueberry- protein-smoothie-bowl/


Print Shop Cook

https://www.sugarfreemom.com/recipes/keto-fathead-low-carb- pizza-rolls/

https://www.sugarfreemom.com/recipes/low-carb-blueberry-protein-smoothie-bowl/

https://www.sugarfreemom.com/recipes/keto-fathead-low-carb-pizza-rolls/


Day 7

Day 7 BreakfastHot Keto Cereal with 1/4 cup fresh berries – see recipe Coffee with 1-2 tbsp heavy cream or coconut cream, low carb sweetener of choice, or tea

Day 7 Lunch

Egg salad on lettuce wrap or coconut flour bread - 2 hard boiled eggs, 2 tbsp mayonnaise, salt and pepper to taste

Day 7 Dinner

Out to Dinner!!! See my video in our private FB group on how to keep it Keto when out to dinner.



Day 7 Recipes

https://www.sugarfreemom.com/recipes/low-carb-hot-breakfast- cereal-keto-gluten-free/


Print Shop Cook

https://www.sugarfreemom.com/recipes/low-carb-hot-breakfast-cereal-keto-gluten-free/

free 7 day keto diet menu

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