Alright peeps — here’s your Week Three Keto Menu Plan. 🎉
If you’re following along from the Week One Keto Menu Plan and Week Two Keto Menu Plan, this 3rd week keeps the same rhythm: simple meals, realistic prep, and full macros for everything so you’re not guessing or doing mental math all week. Consistency beats novelty every time, and this plan is built with that in mind.
I’ve personally had a solid couple of weeks sticking with this structure, and I’m always excited to hear how it’s going for you — feel free to share wins, frustrations, or questions in the comments. This community has a lot of collective experience, and it is so helpful for people that are coming into these keto menu plans in the future.
A Few Notes Before You Start
If you’re just getting started and have questions about keto, get caught up with my 3 day keto kickstart and menu plan!
Weekend prep friendly:
Since many of you do your cooking over the weekend, this week 3 keto menu plan includes two recipes designed to be made in time for Sunday dinner, with leftovers intentionally rolling into the following week. Less cooking, fewer decisions — always a win.
Yes, there’s dessert this week:
I added a keto dessert because real life exists and sometimes a sweet treat is necessary. If you don’t have the ingredients (or just don’t want to make it), feel free to substitute Lindt 90% dark chocolate or another keto-friendly dessert you already like. Just remember to adjust your daily macros — especially net carbs — to keep yourself under 20g for the day.
A quick word on sweeteners:
Some people (not everyone) find that artificial sweeteners slow their progress on keto. It’s frustrating, but if you feel like results aren’t lining up with your effort, the dessert — or sweetened drinks and coffee — might be worth reevaluating for a week or two. This isn’t a rule, just an option to experiment with if you’re feeling stuck.
Want to Share Your Experience?
If you’ve been following the meal plans and they’re working for you, I’d love to hear about it.
A short note is perfect — one or two sentences is more than enough. You can include your first name (and location if you want), and any detail you’re comfortable sharing, like how the plans have helped you stay consistent, feel better, or simplify keto.
No photos required. No pressure.
Just real experiences from real people.
If you’re open to it, leave a comment or send me a quick email (sevigm@yahoo.com) and let me know you’re happy to be quoted.
That’s it for today!
Scroll down for the full Week Three Keto Menu Plan, macros, shopping list, and prep notes, and then it’s time to shop, cook, and get on with your 3rd week!
Links to the recipes are in the Prep section.
Week Three Keto Menu Plan
Day 1 – Monday
Breakfast
Cream Cheese Pancakes, 2
(172 cal | 14g fat | 1g net carbs | 8g protein)
Cooked bacon, 2 slices
(92 cal | 7g fat | 0g net carbs | 6g protein)
Coffee with heavy cream, 2 Tbsp
(120 cal | 12g fat | 1g net carbs | 0g protein)
Snack
Raw almonds, 12
(83 cal | 7g fat | 1g net carbs | 3g protein)
Lunch
Cream Cheese Pancakes, 2
(172 cal | 14g fat | 1g net carbs | 8g protein)
Low-sugar deli ham, 4 slices
(61 cal | 2g fat | 2g net carbs | 10g protein)
Deli cheddar cheese, 2 slices
(160 cal | 12g fat | 1g net carbs | 10g protein)
Mayonnaise, 1 Tbsp
(100 cal | 12g fat | 0g net carbs | 0g protein)
Snack
String cheese, 1
(80 cal | 6g fat | 1g net carbs | 8g protein)
Dinner
Cheesy Chipotle Cauliflower, ¾ cup
(335 cal | 26g fat | 6g net carbs | 14g protein)
Green Enchilada Meatballs, 2
(170 cal | 14g fat | 1.5g net carbs | 16g protein)
Dessert
Raspberry Cheesecake Bar, 1
(230 cal | 22g fat | 3g net carbs | 4g protein)
Daily total:
1,775 calories | 148g fat | 18.5g net carbs | 87g protein
Day 2 – Tuesday
Breakfast
Ham & Cheese Frittata, 1 serving
(217 cal | 14g fat | 1g net carbs | 13g protein)
Coffee with heavy cream, 2 Tbsp
(120 cal | 12g fat | 1g net carbs | 0g protein)
Snack
Avocado, ½
(114 cal | 11g fat | 1g net carbs | 1g protein)
Lunch
Green Enchilada Meatballs, 4
(341 cal | 28g fat | 3.5g net carbs | 32g protein)
Snack
String cheese, 2
(160 cal | 12g fat | 2g net carbs | 16g protein)
Dinner
Sausage, Kale & Squash Soup, 1¾ cups
(118 cal | 6g fat | 5.5g net carbs | 11g protein)
Jalapeño & Cheddar Muffin, 1
(110 cal | 8g fat | 2g net carbs | 8g protein)
Dessert
Raspberry Cheesecake Bar, 1
(230 cal | 22g fat | 3g net carbs | 4g protein)
Daily total:
1,410 calories | 113g fat | 19g net carbs | 85g protein
Day 3 – Wednesday
Breakfast
Cream Cheese Pancakes, 2
(172 cal | 14g fat | 1g net carbs | 8g protein)
Cooked bacon, 2 slices
(92 cal | 7g fat | 0g net carbs | 6g protein)
Coffee with heavy cream, 2 Tbsp
(120 cal | 12g fat | 1g net carbs | 0g protein)
Snack
Avocado, ½
(114 cal | 11g fat | 1g net carbs | 1g protein)
Lunch
Ham & Cheese Frittata, 1 serving
(217 cal | 14g fat | 1g net carbs | 13g protein)
Romaine lettuce, 2 cups
(16 cal | 0g fat | 1g net carbs | 1g protein)
Sugar-free Italian dressing, 2 Tbsp
(70 cal | 6g fat | 0g net carbs | 0g protein)
Snack
Raw almonds, 12
(83 cal | 7g fat | 1g net carbs | 3g protein)
Dinner
Cheesy Chipotle Cauliflower, ¾ cup
(335 cal | 26g fat | 6g net carbs | 14g protein)
Green Enchilada Meatballs, 2
(170 cal | 14g fat | 1.5g net carbs | 16g protein)
Dessert
Raspberry Cheesecake Bar, 1
(230 cal | 22g fat | 3g net carbs | 4g protein)
Daily total:
1,619 calories | 133g fat | 16.5g net carbs | 66g protein
Day 4 – Thursday
Breakfast
Ham & Cheese Frittata, 1 serving
(217 cal | 14g fat | 1g net carbs | 13g protein)
Cooked bacon, 2 slices
(92 cal | 7g fat | 0g net carbs | 6g protein)
Coffee with heavy cream, 2 Tbsp
(120 cal | 12g fat | 1g net carbs | 0g protein)
Snack
Raw almonds, 12
(83 cal | 7g fat | 1g net carbs | 3g protein)
Lunch
Sausage, Kale & Squash Soup, 1¾ cups
(118 cal | 6g fat | 5.5g net carbs | 11g protein)
Snack
Avocado, ½
(114 cal | 11g fat | 1g net carbs | 1g protein)
Dinner
Chicken Stir Fry, 1 serving
(219 cal | 10g fat | 5.5g net carbs | 19g protein)
Romaine lettuce, 2 cups
(16 cal | 0g fat | 1g net carbs | 1g protein)
Sugar-free Italian dressing, 2 Tbsp
(70 cal | 6g fat | 0g net carbs | 0g protein)
Dessert
Raspberry Cheesecake Bar, 1
(230 cal | 22g fat | 3g net carbs | 4g protein)
Daily total:
1,279 calories | 95g fat | 19g net carbs | 58g protein
Day 5 – Friday
Breakfast
Cream Cheese Pancakes, 2
(172 cal | 14g fat | 1g net carbs | 8g protein)
Cooked bacon, 2 slices
(92 cal | 7g fat | 0g net carbs | 6g protein)
Coffee with heavy cream, 2 Tbsp
(120 cal | 12g fat | 1g net carbs | 0g protein)
Snack
Avocado, ½
(114 cal | 11g fat | 1g net carbs | 1g protein)
Lunch
Chicken Stir Fry, 1 serving
(219 cal | 10g fat | 5.5g net carbs | 19g protein)
Snack
Ham & Cheese Frittata, 1 serving
(217 cal | 14g fat | 1g net carbs | 13g protein)
Dinner
Cheesy Chipotle Cauliflower, ¾ cup
(335 cal | 26g fat | 6g net carbs | 14g protein)
Green Enchilada Meatballs, 2
(170 cal | 14g fat | 1.5g net carbs | 16g protein)
Dessert
Raspberry Cheesecake Bar, 1
(230 cal | 22g fat | 3g net carbs | 4g protein)
Daily total:
1,669 calories | 130g fat | 20g net carbs | 81g protein
Day 6 – Saturday
Breakfast
Ham & Cheese Frittata, 1 serving
(217 cal | 14g fat | 1g net carbs | 13g protein)
Cooked bacon, 2 slices
(92 cal | 7g fat | 0g net carbs | 6g protein)
Coffee with heavy cream, 2 Tbsp
(120 cal | 12g fat | 1g net carbs | 0g protein)
Snack
Raw almonds, 12
(83 cal | 7g fat | 1g net carbs | 3g protein)
Lunch
Green Enchilada Meatballs, 4
(341 cal | 28g fat | 3.5g net carbs | 32g protein)
Snack
String cheese, 2
(160 cal | 12g fat | 2g net carbs | 16g protein)
Dinner
Sausage, Kale & Squash Soup, 1¾ cups
(118 cal | 6g fat | 5.5g net carbs | 11g protein)
Romaine lettuce, 2 cups
(16 cal | 0g fat | 1g net carbs | 1g protein)
Sugar-free Italian dressing, 2 Tbsp
(70 cal | 6g fat | 0g net carbs | 0g protein)
Dessert
Raspberry Cheesecake Bar, 1
(230 cal | 22g fat | 3g net carbs | 4g protein)
Daily total:
1,447 calories | 114g fat | 18g net carbs | 86g protein
Day 7 – Sunday
Breakfast
Cream Cheese Pancakes, 2
(172 cal | 14g fat | 1g net carbs | 8g protein)
Cooked bacon, 2 slices
(92 cal | 7g fat | 0g net carbs | 6g protein)
Coffee with heavy cream, 2 Tbsp
(120 cal | 12g fat | 1g net carbs | 0g protein)
Snack
String cheese, 1
(80 cal | 6g fat | 1g net carbs | 8g protein)
Lunch
Cheesy Chipotle Cauliflower, ¾ cup
(335 cal | 26g fat | 6g net carbs | 14g protein)
Green Enchilada Meatballs, 2
(170 cal | 14g fat | 1.5g net carbs | 16g protein)
Snack
Raw almonds, 12
(83 cal | 7g fat | 1g net carbs | 3g protein)
Dinner
Jerk BBQ Ribs, 1 serving
(320 cal | 20g fat | 3g net carbs | 34g protein)
Broccoli slaw, ½ cup
(110 cal | 10g fat | 2g net carbs | 2g protein)
Dessert
Raspberry Cheesecake Bar, 1
(230 cal | 22g fat | 3g net carbs | 4g protein)
Daily total:
1,712 calories | 138g fat | 19.5g net carbs | 92g protein
Pantry and Shopping List
Check your Pantry for…
Coconut flour
Almond flour
Almonds
Sugar free mayonnaise
Rice wine vinegar (unsweetened)
White vinegar
Worcestershire sauce
Dijon mustard
Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal)
Xanthan gum
Gluten free soy sauce
Carribean Jerk Seasoning
Extra virgin olive oil
Sesame oil
Celery seeds
Onion powder
Red pepper flakes
Garlic powder
Ground cumin
Ground coriander
Ground nutmeg
Vanilla extract
Baking powder
Check your fridge or freezer for leftover…
Salsa Verde (you will need 1 cup this week)
Sour Cream (you need 1/2 cup for this week)
Italian Dressing
Butter
String cheese for snacking
Fresh parsley (you will need 1/4 cup chopped this week)
1 (or more as desired) jalapeno cauliflower muffin from last week
Shopping list
(Go organic when and if you can)
Produce
2 avocados
1 package romaine lettuce hearts
1 large orange
1 small knob fresh ginger
1 large bag of prepared broccoli slaw (you’ll need 6 cups)
1 small bunch of scallions (green onions)
1 bunch cilantro
1 large head cauliflower
1 large tomato
4 oz fresh white mushrooms, sliced
1 small onion
1 bunch of kale
1 small butternut squash
1/2 pint raspberries (or 1 cup frozen)
Dairy
1 pint heavy whipping cream
1 small package of queso fresco cheese (use cheddar if you can’t find it)
8 oz sharp cheddar cheese
2 dozen eggs
24 oz cream cheese (3 packages)
8 oz package sliced deli cheddar cheese
Grocery
Canned chipotles in adobo sauce (get it in the mexican aisle)
Pickled jalapeno pepper slices (optional)
4 cups chicken broth (no added starches)
1/2 cup unsweetened shredded coconut
Meat
1 lb sugar free bacon
1 rack baby back pork ribs
Small package boneless, skinless chicken thighs
1lb ground chicken or turkey
8 oz package sliced deli ham (smoked not honey baked)
1 lb sweet italian turkey sausage
Frozen
none
🔪 Weekly Prep Notes
Notes: Depending on your schedule you may find it easier to make everything on the weekend and reheat throughout the week – all of these dishes reheat well in that case. Otherwise you may choose to make some of the dishes on the weekend and others as needed throughout the week – that’s totally up to you.
Recommended prep order:
- Make 3 batches of cream cheese pancakes (you should have 12 pancakes total) and divide them into 6 portions of 2 each. You’ll have 2 extra – you can freeze them or replace one of the snacks with them during the week.
- Make your ham and cheese frittata and divide into 6 portions for the week.
- Cook entire pound of bacon
- Make your Raspberry Cheesecake Bars and divide into 9 pieces. HIDE THEM FROM YOUR FAMILY! Or make extra if you plan to share! :)
- Make your Turkey Sausage & Kale Soup, substituting the butternut squash for the pumpkin in the recipe.
- Make your Cheesy Chipotle Cauliflower Casserole
- Make your Green Enchilada Meatballs
- Open the package of boneless chicken thighs and remove 2 of them for the Chicken Stir Fry. Freeze the rest for another time. I recommend making the Chicken Stir Fry the day you have it for dinner – it’s very fast to make and should only take about 15 minutes to throw together.
- I recommend making the Jerk Ribs and Broccoli Slaw next weekend in time for Sunday’s dinner. The leftovers will be carried into next week’s menu plan.
Alexandria says
I started following this blog a few weeks back & was so excited to find such delicious recipes! I started the Atkins diet on October 1st… Starting at 245lbs. The heaviest I’ve ever been in my life. I’ve been following the diet consistently until Christmas where I messed up a little. I got back on track the second weeks of January & have currently lost a total of 46.6 lbs since October 1st :) thank you so much for sharing your awesome recipes!!
Mellissa Sevigny says
That’s excellent progress Alexandria – thanks so much for sharing it here! It’s important for people to hear about the success of others losing weight this way so they can remain motivated to keep going and that it really works! You’re living proof! :)
Maitland says
Long time listener, first time poster. ;) I love your recipes, but these meal plans are really spectacular. I’m about to start week one after having fallen off the wagon for a couple of months. Thank you so much for making this so easy!
Mellissa Sevigny says
Nice to finally meet you! :) Congrats on starting week one – I hope you have great success with the plans and will let us know how you do!
Stephanie says
Down 12 pounds according to myfitnesspal app. Yay! Go me! Done shopping for week 3. I’m going to have to maneuver some of last week’s meals into this weeks as I have some leftovers I don’t want to waste. Doing great on keto; haven’t broken down and cheated yet! However, mother nature is on its way and I just want to eat. I veered off the plan a little and “snacked.” Brie cheese, almonds and bacon for a snack. At least I stayed keto. haha! Making the raspberry cheesecake bars now. Can’t wait! I’m a little worried about the crust. It was very sticky and hard to spread. I hope that’s normal.
Mellissa Sevigny says
Hope your cheesecake bars came out ok Stephanie! Don’t feel bad about the snacks if you’re keeping them low carb – some days I’m hardly hungry at all and others I’m ravenous! That’s why a meal plan like this is more of a guideline and you should tailor it to your body’s needs for the day or week (or time of the month – argh!)
Stephanie says
Cheesecake bars turned out fantastic! That one’s a keeper for me. Thank you!
Deena says
Thank you so much for the great meal plans, I am loving the recipes. I have been eating low carb for about 12 months (and have lost a total of 20lbs) but completely fell off the wagon during the holidays. Your meals have re-inspired me and am leaving me wondering why I ever stopped eating this way……Even the family are loving the recipes :)
Mellissa Sevigny says
Thanks for letting me know Deena, I’m always especially thrilled when the recipes appeal to the whole family! It’s harder to stay on track when we’re cooking one thing for ourselves and another for everyone else!
Amanda says
This week looks good! I love meatballs. They’re so easy to take to work for lunch. I also can’t wait to try the stir fry. I’m still not following the plan, exactly as written. Last week I had the cream cheese pancakes for breakfast every day at work with low carb sausage balls. For dinner, I’ve been making whatever is on the plan that my family will actually eat & then subbing other days with other lower carb meals they’ll eat. And then having the leftovers (if there are any, I do have a 13 year old boy lol) for lunch, or meatballs for lunch. Anyway. I’m down 6.6 total pounds since the 14th & 3.6 of that is since the 20th!
Mellissa Sevigny says
Way to make it work for you Amanda and congrats on the weight loss so far!!!
Melissa says
Looks like another wonderful week of great food. I am loving the recipes and so is my family. Thank You for helping guide us to better health.
Mellissa Sevigny says
So glad you are all enjoying them together Melissa – that certainly makes things easier doesn’t it??? I hate cooking separate meals for everyone – it makes it so much harder to stay on track that way!
gabby says
I just want to say a HUGE THANK YOU!!! I have been low carb for a month and no results and then I stumble across this wonderful easy kick start!! I’m revamped and excited to restart! Thank you so very very much for taking the precious time to share all of this with us and making it soooo easy! I really appreciated it!!!
Mellissa Sevigny says
You’re welcome Gabby – I hope this is the boost your body needs to finally start losing on low carb! Keep us posted! :)
Lauren says
This is a great menu, full of good ideas.
As a long term ketoer, I just wanted to point out to your readers that a 14lb loss in the first two weeks is a huge loss, so congrats! HOWEVER, that is not typical, so others shouldn’t be discouraged! If you have lost 5+ pounds in the first two weeks, you are still right on track.
Keep calm & Keto on
Mellissa Sevigny says
Thanks for that reminder Lauren – it’s so hard to stay patient!!!!
Laurie says
Congrats on the wonderful weight loss!!! And thanks so much for sharing your menu plans again with us this week!!! I am so very thankful. I am down 5 pounds since starting with you. I was hoping for more weight loss, but I am excited because this plan has helped me breakthrough a weight plateau that I had been stuck at for two months. So the scale is finally moving in the right direction again. I also am enjoying reading all of the related posts on your blog and your fb page. It has all really helped me maintain my motivation. Thanks again. :)
Mellissa Sevigny says
Congrats on breaking through your plateau Laurie! Hopefully you’ll see steady progress in the right direction from here on out! You guys help me stay motivated too so it’s a win win! :)
Pat says
I’m down 8.5 lbs. Wish it were more. Maybe this week will show a bigger loss. Hope so.
Raspberry (favorite flavor) cheesecake bars! What a treat. Thanks.
Mellissa Sevigny says
Hang in there Pat – it will happen! Hope you enjoyed the week three plan!