July 14, 2019

A Week of Keto: Day 7

So you’ve made it to day 7. Chances are you probably either love or hate it at this stage. Is it challenging? Yes, but if it’s working for you when all other diets fail then it’s probably worth sticking it out for 6 weeks to see how it goes. After a week of eating keto you are way more clued in on what to eat and even the amount of carbs in everything! There are so many amazing recipes out there and also so much support of forums such as keto reddit. Also, if it’s not for you then that’s ok tooĀ šŸ˜Š

Below is Day 7Ā of my Sample Keto Menu for beginners and remember it is based on aĀ 1,600 calorie diet plan.


Shopping ListĀ šŸ„©

  • āœ”Cream
  • āœ”Ground Beef
  • āœ”Lettuce, tomato, onion
  • āœ”Bacon
  • āœ”Cheese
  • āœ”Cauliflower rice
  • āœ”Chicken
  • āœ”Green onions
  • āœ”4 carb snack of choice

Day 7Ā šŸ³

Breakfast- 220Ā cals, 25g fat, 1g carbs, 1g protein

Bulletproof Coffee

I’m guessing you were wondering where’s this ridiculous buttery coffee i’m supposed to drink on keto, WELL HERE IT IS. And it’s bloody delicious I promiseĀ šŸ˜› The high fat content keeps you full for ages and there’s only 1g of carbs in it. You can add some sugar-free syrups to it, something like this Caramel Pecan one you can get for 7.99 on Amazon. Oh, and all you do is brew the coffee and chuck everything into the blender. It comes out all frothy and yummy!

  • 2 cupsĀ coffee
  • 2Ā tablespoonsĀ unsalted butter (I use Kerrygold)
  • 2 tablespoonsĀ coconut oilĀ (or MCT oil) (I use the aldi coconut oil)
  • 1 tablespoonĀ heavy whipping cream
  • 1 teaspoonĀ vanilla extract
  • Pinch of Cinnamon and Nutmeg
  • 4 slices of bacon
  • 2 eggs


Lunch- 627Ā cals, 50g fat, 5g carb, 39g protein

Bunless Burger


SO chances are you’re probably gonna eat out for lunch at some point and there are lots of options for keto. In any fast food joint you can just get yourself a bunless bacon cheeseburger bowl. It’s lettuce, onions, pickles, patties, bacon, cheese and a sauce (opt for mayo and sugar free ketchup). The typical calories for this type of restaurant dish is 650. You can also make this at home if you’re not headed out! Recipe makes 4 patties. Just mix all the spices, worcestershire, egg and almonds to make the patties. Fry the bacon and assemble your burger once everything is cooked

  • 1Ā lbĀ Ground beef
  • 4Ā slicesĀ bacon
  • 1Ā small egg
  • 1Ā tbspĀ almond flour
  • 1Ā tspĀ cumin
  • Dash of Worcestershire
  • 1Ā tspĀ garlic powder
  • 1Ā tspĀ Onion Powder
  • 8Ā slicesĀ cheese
  • salt
  • 1Ā tspĀ black pepper
  • Lettuce
  • Tomato
  • Onions
  • Pickles
  • Mustard
  • SF Ketchup


Dinner- 420 cals, 12g fat, 4g carb, 65g protein

Keto-Style Chicken Fried Rice

Keto approved Chicken Fried ‘Rice’ for dinner today. By this stage yo probably either love or loathe cauliflower but it’s such a versatile and great low carb food. I use frozen cauli rice because I ain’t got the patience to make my own. I get it from Aldi and it comes in pouches ready for the microwave. Also, play around with the flavourings of this dish if you prefer more spice!


Snack- 300Ā cals, 30g fat, 4g carb, 2g protein

Most people have an afternoon snack or evening snack. I like to keep things tasty and simple and theres where the coffee and PBC (peanut cups) come into play. Remember you can make a batch of my brownies or something else that matches the macros and keep them as your snacks for the week.

  • 2 Keto Peanut Butter Cups
  • Black Coffee
  • 2 Tbsp heavy cream


Day 7 totalsĀ 

1567 cals, 117g fat, 15g carbs, 108g protein

Hopefully you’ve enjoyed the recipes and are going to embark on your new keto quest. Remember there are lots of awesome keto websites for recipes ad resources and Instagram is also great for ideas. Keep things simple and tasty at the start so you won’t get bored with it!

Thanks for reading

NatashaĀ šŸ’•