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)
Michelle Marrujo says
Week 3 down! Lost 4.8 pounds! Feeling better than ever. Had a little health scare this week but recovered in one day. Not normal for me. I have to say it’s because I’m taking such good care of myself! Thank you, Mellissa!!!!
Ann says
I’m down 2.2 lbs. this week and 8.2 overall! I’ve been adding fruit here and there (I miss it!) but am happy to see the scale moving in the right direction. :) Thank you so much for sharing the shopping lists – they certainly help minimize preparation and shopping!
Glory says
I just wanted to say I have literally spent the entire afternoon ogling your website and I am so hooked! My husband and I low carb (and I finally broke a plateau after Thanksgiving, no less ;) but I am so bored of the same old things week in and week out. I CAN NOT WAIT to start your menu plans! Everything looks yumtastic! And the shopping list is brilliant!
Keep up the good work! Subscribing now!
Mellissa Sevigny says
Welcome Glory! I’m excited for you – keep us posted on how you do with the menu plans! :)
monica852005 says
I was 201 yesterday! Another 4 lbs lost! That brings my total to 19 pounds lost in 3 weeks! I hope everyone else is getting the results they want! Hoping to be in the 100’s next week!
monica852005 says
On monday I was 205 lbs. That’s 4 lbs in week 2 and 15 lbs total! So excited!!!
monica852005 says
Oops! I meant to put that in week 3! I was so excited about week 4, i was looking ahead and forgot to go back :)
Elissa says
Hi. I have a quick question…..on this week’s plan it says 1.5 net carbs for 4 bacon cheeseburger meatballs w/lettuce and sauce but on the recipe, it says 3 meatballs (plus the lettuce and sauce) is 1.5 net carbs. Can you please clarify? Or, is the carb count so low for each meatball that it’s the same? Thank you!
Mellissa Sevigny says
I probably did round to the nearest half carb Elissa – to be on the safe side you can count it as two!
Christine Earnshaw says
I think its funny that your “Canadian” bacon is actually called pea meal or back bacon here. Myself I’d prefer good old fashion regular fry it up crispy bacon. The only time I buy ” Canadian” is for Christmas breakfast because its a tradition my husband likes. I find it too chewy. But I love the program. Just couldn’t help noticing the difference. I’m quirky that way.
Mellissa Sevigny says
It’s especially funny if you are actually from Canada! Not sure why it’s called that here – I always thought it was more like ham than bacon anyway! Still delicious though!
Cristina says
First off, just wanted to say that I’m usually just an internet cruiser by, I rarely leave comments on anything, but I am so grateful to have stumbled across your meal plans! I started the whole weight loss thing almost a year ago and quickly lost about 15 lbs doing low carb, but then I got complacent and bored with food options and while I didn’t gain anything back, I stopped losing for about 4 months. Since finding your meal plans, I’ve lost at least a pound a week, which make me so happy. Thank you so much for putting in the time and effort for the lists and plans, taking the thinking out of it makes it so much easier for the rest of us! And especially since I usually only cook for 1 person, having a plan to use the leftovers and still get variety is amazing. So thank you!!!!!!!
Patty says
I just want to take a moment and thank you for all the work you’ve done on these meal plans. My husband and I have been enjoying your recipes and the variety is fabulous. The #1 best think I like about your plan is that you believe in leftovers! I’ve looked at many plans that require cooking nearly every meal and that is just not possible in my life. Thank you!
Mellissa Sevigny says
Thanks Patty – so glad you and your husband are enjoying the recipes and plans! I think leftovers are key to success in real life. Let’s face it, who of us has the time or budget to cook a different recipe for every meal? Not me! Thanks for taking the time to comment! I hope you continue to have good success! :)
Octavia says
I just wanted to say thanks for the inspirational recipes! I am now down 16 pounds! Really happy with how it is going and most of the time I can keep cravings at bay
Mellissa Sevigny says
Congrats Octavia! 16 pounds is great progress and I hope that you continue to have success with the plans and blasting those cravings! :)