Welcome to Week 4 of the 7 Day Keto (Low Carb) Menu Plan.
Three weeks down already — which oddly feels like both five minutes and five years.
This menu plan experiment has turned into something really solid, and based on the comments here and in the community, many of you are finding your groove. People are feeling better, building consistency, and making progress toward their goals — even when the scale isn’t showing big losses day to day.
Based on the response so far, this series will continue through 12 weeks, with the goal of keeping these plans realistic, repeatable, and sustainable. Each week builds on the last, without requiring perfection or constant recalculation.
A quick note on progress: if weight loss feels slower than you’d like right now, that doesn’t automatically mean something is wrong. Everyone responds a little differently. If you want to experiment, a simple place to start is removing snacks or dessert and seeing how your body responds. Some people also find that reducing artificial sweeteners helps. Just avoid cutting calories too aggressively — eating too little can backfire and slow progress over time.
If you’re feeling steady, inconsistent, or somewhere in between, you’re not alone — and you’re still moving forward as long as you keep showing up.
Now let’s hear from you!
How did Week 3 go? What felt easy? What felt hard? Drop a comment and share your experience – it can help someone else more than you know!
This post is part of a 12-week keto low carb menu plan series.
Week Four Keto Low Carb 7 Day Menu Plan
Recipes are linked in the prep list below
Day 1
Daily Totals: 1797 calories · 135g fat · 18g net carbs · 124g protein
Breakfast
- Monte Cristo Casserole, 1 serving
(376 calories · 24g fat · 4.5g net carbs · 32g protein) - 1 poached or fried egg
(80 calories · 6g fat · 0.5g 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
- Jerk BBQ Ribs, 1 serving (4 ribs)
(320 calories · 20g fat · 3g net carbs · 34g protein) - Broccoli Slaw, ½ cup
(110 calories · 10g fat · 2g net carbs · 2g protein)
Snack
- 1 string cheese
(80 calories · 6g fat · 1g net carbs · 8g protein)
Dinner
- Southern Fried Chicken, 2 pieces (1 drumstick, 1 thigh)
(425 calories · 32g fat · 1g net carbs · 34g protein) - Baby spinach, 2 cups (raw)
(14 calories · 0g fat · 1g net carbs · 2g protein) - Sugar-free ranch dressing, 1 Tbsp
(70 calories · 7g fat · 1g net carbs · 0g protein)
Dessert
- Lemon Almond Shortbread Cookie, 1
(119 calories · 11g fat · 1.5g net carbs · 3g protein)
Day 2
Daily Totals: 1757 calories · 137g fat · 16g net carbs · 105g protein
Breakfast
- 2 eggs, any style
(185 calories · 12g fat · 1g net carbs · 13g protein) - ½ avocado with salt & pepper
(114 calories · 11g fat · 1g net carbs · 1g protein) - Coffee with 2 Tbsp heavy cream
(120 calories · 12g fat · 1g net carbs · 0g protein)
Snack
- Celery sticks (5) with almond butter, 2 Tbsp
(200 calories · 16g fat · 2.5g net carbs · 7g protein)
Lunch
- Southern Fried Chicken, 2 pieces (1 drumstick, 1 thigh)
(425 calories · 32g fat · 1g net carbs · 34g protein) - Baby spinach, 2 cups (raw)
(14 calories · 0g fat · 1g net carbs · 2g protein) - Sugar-free ranch dressing, 1 Tbsp
(70 calories · 7g fat · 1g net carbs · 0g protein)
Snack
- 1 string cheese
(80 calories · 6g fat · 1g net carbs · 8g protein)
Dinner
- Jerk BBQ Ribs, 1 serving (4 ribs)
(320 calories · 20g fat · 3g net carbs · 34g protein) - Broccoli Slaw, ½ cup
(110 calories · 10g fat · 2g net carbs · 2g protein)
Dessert
- Lemon Almond Shortbread Cookie, 1
(119 calories · 11g fat · 1.5g net carbs · 3g protein)
Day 3
Daily Totals: 1833 calories · 140g fat · 16g net carbs · 117g protein
Breakfast
- Monte Cristo Casserole, 1 serving
(376 calories · 24g fat · 4.5g net carbs · 32g protein) - Coffee with 2 Tbsp heavy cream
(120 calories · 12g fat · 1g net carbs · 0g protein)
Snack
- ½ avocado with salt & pepper
(114 calories · 11g fat · 1g net carbs · 1g protein)
Lunch
- Jerk BBQ Ribs, 1 serving (4 ribs)
(320 calories · 20g fat · 3g net carbs · 34g protein) - Broccoli Slaw, ½ cup
(110 calories · 10g fat · 2g net carbs · 2g protein)
Snack
- 12 raw almonds
(83 calories · 7g fat · 1g net carbs · 3g protein)
Dinner
- Bacon Cheeseburger Meatballs, 3 with lettuce & sauce
(591 calories · 45g fat · 1.5g net carbs · 42g protein)
Dessert
- Lemon Almond Shortbread Cookie, 1
(119 calories · 11g fat · 1.5g net carbs · 3g protein)
Day 4
Daily Totals: 1794 calories · 148g fat · 12g net carbs · 121g protein
Breakfast
- Monte Cristo Casserole, 1 serving
(376 calories · 24g fat · 4.5g net carbs · 32g protein) - 1 poached or fried egg
(80 calories · 6g fat · 0.5g 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
- Southern Fried Chicken, 2 pieces (1 drumstick, 1 thigh)
(425 calories · 32g fat · 1g net carbs · 34g protein)
Snack
- ½ avocado with salt & pepper
(114 calories · 11g fat · 1g net carbs · 1g protein)
Dinner
- Bacon Cheeseburger Meatballs, 3 with iceberg lettuce & sauce
(591 calories · 45g fat · 1.5g net carbs · 42g protein)
Dessert
- Lemon Almond Shortbread Cookie, 1
(119 calories · 11g fat · 1.5g net carbs · 3g protein)
Day 5
Daily Totals: 1709 calories · 130g fat · 17g net carbs · 104g protein
Breakfast
- 2 eggs, any style
(185 calories · 12g fat · 1g net carbs · 13g protein) - ½ avocado with salt & pepper
(114 calories · 11g fat · 1g net carbs · 1g 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
- Monte Cristo Casserole, 1 serving
(376 calories · 24g fat · 4.5g net carbs · 32g protein)
Snack
- 1 string cheese
(80 calories · 6g fat · 1g net carbs · 8g protein)
Dinner
- Pepperoni Pizza Cauliflower Casserole, ¾ cup
(207 calories · 15g fat · 4.75g net carbs · 10g protein) - Southern Fried Chicken, 2 pieces (1 drumstick, 1 thigh)
(425 calories · 32g fat · 1g net carbs · 34g protein)
Dessert
- Lemon Almond Shortbread Cookie, 1
(119 calories · 11g fat · 1.5g net carbs · 3g protein)
Day 6
Daily Totals: 1690 calories · 131g fat · 16g net carbs · 97g protein
Breakfast
- Monte Cristo Casserole, 1 serving
(376 calories · 24g fat · 4.5g net carbs · 32g protein) - 1 poached or fried egg
(80 calories · 6g fat · 0.5g 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
- Pepperoni Pizza Cauliflower Casserole, ¾ cup
(207 calories · 15g fat · 4.75g net carbs · 10g protein)
Snack
- ½ avocado with salt & pepper
(114 calories · 11g fat · 1g net carbs · 1g protein)
Dinner
- Bacon Cheeseburger Meatballs, 3 with iceberg lettuce & sauce
(591 calories · 45g fat · 1.5g net carbs · 42g protein)
Dessert
- Lemon Almond Shortbread Cookie, 1
(119 calories · 11g fat · 1.5g net carbs · 3g protein)
Day 7
Daily Totals: 1480 calories · 115g fat · 9.5g net carbs · 92g protein
Breakfast
- Monte Cristo Casserole, 1 serving
(376 calories · 24g fat · 4.5g net carbs · 32g protein) - 1 poached or fried egg
(80 calories · 6g fat · 0.5g net carbs · 6g 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
- Bacon Cheeseburger Meatballs, 3 with iceberg lettuce & sauce
(591 calories · 45g fat · 1.5g net carbs · 42g protein)
Snack
- ½ avocado with salt & pepper
(114 calories · 11g fat · 1g net carbs · 1g protein)
Dinner
- Leftovers
(You have 9g net carbs available for this meal)
Dessert
Lemon Almond Shortbread Cookie, 1
(119 calories · 11g fat · 1.5g net carbs · 3g protein)
Week 4 Pantry, Shopping & Prep
Check Your Pantry First
You may already have many of these items on hand:
- Coconut flour
- Almond flour
- Almonds
- Almond butter
- Sugar-free mayonnaise
- Granulated sugar substitute
(Splenda, Truvia, Swerve, Ideal) - Onion powder
- Garlic powder
- Paprika
- Ground cinnamon
- Sugar-free pancake syrup
- Dijon mustard
- Low-sugar or sugar-free ketchup
Check Your Fridge or Freezer for Leftovers
If you’re following the plan in order, you may already have:
- Ranch dressing
- Butter
- String cheese (for snacks)
- 3 slices deli cheddar
- Leftover jerk BBQ ribs (from earlier in the week)
- Leftover broccoli slaw (from earlier in the week)
Shopping List
(Go organic when and where it makes sense for you.)
Produce
- 3 avocados
- 1 large head cauliflower
- 1 lemon
- 1 head iceberg lettuce
- 1 head celery
- 1 package baby spinach
Dairy
- 1 pint heavy whipping cream
- 8 oz Gruyère or Swiss cheese
- 18 eggs
- 8 oz cream cheese
- 8 oz mozzarella cheese
Grocery
- 1 jar dill pickles
Meat
- 5 lb package chicken leg quarters (thighs & drumsticks)
- 1 lb ground beef (80/20)
- 1 package sliced pepperoni
- 12 oz sugar-free bacon
- 12 oz Canadian bacon slices
Frozen
- None
Prep List
Notes:
Depending on your schedule, you may find it easiest to prep everything on the weekend and reheat throughout the week — all of these dishes reheat well.
Alternatively, you can prep some items ahead and make others fresh as needed. Choose what fits your life best.
Weekend or Advance Prep
- Make 3 batches of cream cheese pancakes
(You’ll have 12 pancakes total.) - Use the pancakes to make the Monte Cristo Casserole
- Make the Lemon Almond Shortbread Cookies
- Portion out 1 cookie per day
- Freeze the rest
- Make the Southern Fried Chicken
- Make the Bacon Cheeseburger Meatballs and sauce (I would make this on Day 3 if possible so it stays fresh until the weekend)
- Cook all remaining bacon
- Extra bacon can be used as snack swaps if needed
- Make the Pepperoni Pizza Cauliflower Casserole (I would make this on Day 5 if possible so it’s fresh until the weekend)
Stephanie Wagner says
So, I’ve wanted to update my progress but it’s been crazy the past 4 days, I ‘ve now just found a few minutes to update! I learned a couple of things from this past weekend. My daughter’s birthday party was Saturday and of course Super Bowl on Sunday and between those two days I veered from the plan and even Keto and had a piece of pizza, half of a medium sized piece of Coldstone ice cream cake, chips, Doritos, tortilla chips, one small soft tortilla, a brownie and a cookie (what have I done!?). I even made lots of the plan’s recipes for Super Bowl Sunday to try and keep me from doing that! Knocked me right out of Ketosis Sunday night. Blah. Good news is I’m back in ketosis- in 2 days! Yay! But not doing that again. Back on the plan religiously, and loving it! Thank you for all of the great recipes!
Mellissa Sevigny says
Hi Stephanie! Even the best laid plans right? It happens to all of us but it’s good that you got back on the wagon and now you can keep moving in the right direction! Don’t sweat it! Keep us posted! :)
Melanie Martinez says
I’m down 8 pounds in three weeks, my water consumption has significantly decreased and that has the majority of blame. Does anyone else have a problem with family members eating their meals? I have a male house guest now who in the past TWO days has eaten 8 eggs (emptied the carton), and my 16 year old daughter ate most of my frittata! I’m cooking regular carb meals for everyone and getting frustrated that there’s not enough food for me!! I haven’t been able to work out because our “guest” sleeps in my working out area and I haven’t been drinking my water because I don’t want to get stuck without an available bathroom for my every 10 minute bathroom breaks. But with all of that being mentioned, nothing before your recipes has helped me to lose like this. I was even on the raw food diet for a while, blood type diet… this works for me. Thanks!
Christine Castaneda says
Hi Melanie, I have a family of four so what helps me is I look up the recipe, see how many servings there is, look and the menu and see how many times I eat that item. If I think my family will like that particular recipe, I will make a double batch. For instance, I made 2 batches of the raspberry cheescake bars, cheesy chicken enchilada meatballs and the cheesy chipotole cauliflower. I don’t double the breakfast cuz everyone’s on their own for breakfast at my house and lunch is usually leftovers so its the dinner recipes that I will either double or do 1 1/2 of the recipe. Hope that helps.
Mellissa Sevigny says
Thanks for weighing in Christine, I love that you are making enough for the family on some of the recipes! I do the same thing here – some things only I like, and others everyone will eat so I just plan accordingly!
Julianna Sheridan says
Just wanted to Thank You for your great site. All of your recipes that I’ve used so far have been delish!! The menus help me to keep on track and give me variety. The hubby has been loving the recipes too even though he’s not on the diet. I made the Montie Cristo last night for dinner and the whole family thought it was wonderful. I had good success ten years ago on Adkins (lost 43lbs), but got so bored with the food options I fell off and slowly gained it all back. Add a few family tragedies over the past year along with starting menopause and I found myself at the beginning of this year at a new all time fat. I tried Dr. Oz two week diet and only lost 2lbs. Then I found your menus, and recipes and decided I would give it a try. I just finished week one and I’ve lost 6lbs and not feeling deprived at all. I’ve got a long way to go, but I’m looking forward to trying more of your wonderful recipes. Thank you again.
Melissa Hughes says
Hi Melissa-great name by the way! I may have missed something as I just tuned in on 1/27 but is there an way way to print the menu? Great success with the 3 day kick start-3 pounds in 3 days, now down 1 more so I’m on my way. Thanks for helping us! BTW-this diet has eliminated the terrible body aches I was having. Woohoo! Warmly, Melissa
Mellissa Sevigny says
Sorry, I haven’t had time to put it in a printer friendly format yet – I’ll try to get that done soon!
Mellissa Sevigny says
Hi Julianna! I know what you mean about the low carb food getting boring – that happened to me years ago too and it’s what inspired me to start posting low carb recipes here on the blog a couple of years ago. It’s amazing to me that it’s grown into what it has and that now I’m helping others reach their weight loss goals not only through the recipes but through the new meal plans. I consider it a privilege and I’m so happy to do it! Thanks for letting me know that you are enjoying the plan and I hope that you will continue to see progress towards your goal weight week to week! Keep us posted!
Janice Plemon says
I eagerly look forward to your blog every day. The encouragement it brings is invaluable to me. Your keto menus are truly a godsend. The planning it takes to put together meals for a whole week with proper balance is just what I needed. Thank you from the bottom of my heart for taking me (and all the others) by the hand and walking us into a whole new way of eating, cooking, and living. God bless you, Melissa!
Mellissa Sevigny says
Awwwwww…thanks so much Janice! I appreciate your kind words and I’m so happy that you are benefiting from the blog and menus! I hope that you continue to have success and find support and motivation here! XO
Laurie says
Thanks again for putting this together for us again this weeks!! I have loved trying all the new recipes. I had been discouraged as my weight loss has been only 5 pounds and I have been following the plan faithfully. And then I went back and reread your 3 day intro and each of the previous week’s blogs and read that we may need to adjust the number of calories we are eating and you suggested using the keto calculator which honestly I had done initially but then totally forgot about. Well the keto calculator recommended 1400 calories a day for me and your menues are at about 1600+ a day. And so yesterday I started looking at calories and portion sizes more strictly and tracked every bite I put in my mouth. I also decided i am not going to weigh myself everyday and stick to just once a week. And then today your blog talks about just this, too!!! Thanks so much!!!!! Your blogs and FB page posts and responses along with everyone else here really have helped me so much to stay motivated!!
Mellissa Sevigny says
Hi Laurie! I’m sorry that you weren’t seeing results but I’m so proud of you for doing the research and figuring out how to tweak it and make it work for you! We are all so different that there is rarely a one size fits all plan, and I hope that others will read your comment and be inspired to take charge of their own results and figure out what will work best for them too! I’m thrilled that the plans and information here are helping you do that! Keep us posted on your progress, especially with the customizations you are making for yourself!
Christine Castaneda says
Thank you Melissa for all your time and effort that goes into planning these meals out. I really appreciate it. I am a week behind you all. Just completing Week 2 and looking forward to Week 3. This past week was great. On Monday I was up 3 lbs due to brother’s bday party last Saturday. Weighed myself today and I lost those 3 lbs plus 3 more. Wooo hooo!!! With the cleanse plus 3 weeks on Keto, I am down a total of 16 lbs. Loving all the food and ease of the recipes. I look forward to a new menu as it keeps getting better and better. Thanks!!!
Mellissa Sevigny says
Hi Christine! Sorry I’m getting back to all of these comments so late! I appreciate you taking the time to let me know how you’re doing (and always participating on facebook as well!) and I’m excited for you that you are down 16 lbs! That’s pretty awesome progress – and if you can do that while enjoying what you’re eating at the same time then I consider that a win win for sure! :)
Dawn Foote says
Thank you so much for the meal plans. It is so nice of you Mellissa, even 12 weeks is great. We can all just start over again. I have loved all food.
Mellissa Sevigny says
You’re welcome Dawn – I may continue past 12 weeks, just not sure at this point!
Brianna @Flippin' Delicious says
I hit a huge, huge, landmark for myself this week. I really wanted to get below 200lbs. I was always between 160 and 180 before I got pregnant, and I feel like that is a good weight range for me because I’m kinda tall. I was 230 just before my daughter was born, and when she was 9 months old I had only made it down to 220. I started dieting, traditionally, about a year ago. I lost about 10 lbs in a few months and then quit. I made it down to 208 before the holidays, but after the holidays combined with some crazy emotional eating due to some personal things I was all the way up to 214.
Yesterday I weighed in at 198, the first time I have been sub 200 since i was 5 months pregnant with my daughter. For me that is HUGE! Down 16 lbs and I’m on day 20.
Mellissa Sevigny says
Congrats Brianna! Sorry I missed this comment but I hope that you’re still going strong! On the r/keto reddit boards they call getting below 200 “one-derland” and I think it’s totally appropriate! I was above 200 at one point too and it was a huge deal when I finally got below it when I first started low carbing a couple of years ago! It’s especially hard to stay on track with a new baby and all the stress and distraction that comes with it! Good for you for keeping at it! I’m thrilled for you and I hope that you’ll be able to keep making progress towards your goal! Keep us posted!
Sharon Looper says
Are there links to the recipes?
Mellissa says
Totally forgot, super busy and rushing – will add the links tonight when I get home, thanks!!!!
Merja says
Oh good!! I thought it was only my end that I did not get the links!!! We are so spoiled by Mellissa!!
Mellissa Sevigny says
I’m happy to spoil you Merja! :)
Brooke says
Looks amazing again! Due to hosting a football party, I’ll probably try and use up all my leftovers from the last couple weeks in the freezer so I don’t have to spend so much this week. But I am definitely still getting what I need to make the monte cristo, I can’t wait to try it!
I’m down 4.8 since starting these plans and that brings my total to 19.2! Thanks you so much for helping me continue this journey and feel full and healthy while doing it!
Mellissa Sevigny says
Congrats Brooke – almost 20 lbs is pretty significant weight loss! Hope you enjoyed the monte cristo casserole – it’s definitely one of my new favorites!!!