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.
Mary says
Hi again from Canada, Melissa!
I just baked your Raspberry bars and I’m serious…I’ve never had a better low carb dessert!!! I used half the amount of xyletol in the crust, and oh my gosh…they are the bomb! Hubby, son & I had one per day and while the other kids looked on in amusement at how much I freaked over them, they had no idea what they were missing. lol!
I haven’t got organized enough, grocery wise, to do an entire day of your amazing menus, but I am sticking to around the same percentages & calorie amounts (ie…anywhere from 1500 to 1800, depending on my activity level). Usually I am at around 1550 calories though. Most of us know that calories are not the whole story, but for women in their late 40’s, I think calories may matter more than we’d like to admit, for weight loss.
Having said that, I think this level of calorie intake should eventually “work”, not to mention having my carbs down to under 7% at all times (& usually at 5%). -I can’t wait to try other recipes from your site & I still do wish to get my act together and try out a full day of menus, getting enough supplies in to do even 2 days of menus and rotate them.
You’re an absolute sweetheart & thanks again for these knockout recipes!
Your friend Mary :)
Mellissa Sevigny says
Hi Mary! Thanks for letting me know how much you all liked these raspberry bars! I’m thinking you’re better off with the other kids not knowing what they were missing – or you’d have had more of the dessert “missing” lol! ;) Don’t feel bad if you’re not doing the menus either – it’s just a guideline anyway, and especially useful for people just starting out who haven’t figured out what macros and calories are best for them to see good results on low carb. But if you do end up trying them out, let me know how they work for you!!
April says
Oh, never-mind! I went back to the home page and found week 2. Don’t know why I missed that little point; but I was mainly checking recipes and following other links.
I’m ready to go!!
April says
These menu’s and recipes are wonderful…and the shopping lists and planning make it even more wonderful. I’m getting ready to start next week! I’m excited~
Question…I found the Start menu and Week 1 and Week 3. Where is week 2? I cannot seem to find it.
Thanks again for all your work!
Melissa Pechal says
I just wanted to give you a big THANK YOU for sharing your meal plans, recipes and shopping lists. You have made meal planning and grocery shopping a BREEZE for the past couple of weeks. I really enjoy your blog, and I truly appreciate that you are willing to share this information for free! Thank you so much!
April says
Wow! I’ve always wanted someone to do the work to plan some Keto menus. You’ve done it!!!! Thank you. I just discovered your website tonight and have been searching around for hours! I can’t wait to start on the menus. I never have been able to get very far because I never know if I’m doing “it” correctly. And then, I give up. :( Thanks again for all your work.
Mellissa Sevigny says
You’re so welcome April! It can be hard to know where to start and it is super frustrating! Definitely get some ketostix because they help with the frustration sometimes in knowing whether your body is responding or not even when the scale sometimes doesn’t move for a few days. You got this! Keep us posted on your progress once you start! :)
Ann says
And what is the formula for figuring out those ratios on other recipes? I apologize if it’s been posted and I missed it.
Mellissa Sevigny says
A lot of people use my fitness pal website to track their macros and enter recipes in to find out what the ratios are. A bunch of the IBIH recipes were added there over time so you can find some of them there.
Ann says
Hey Melissa, I really appreciate all the effort you are putting into these weekly keto posts. I know how time-consuming all the configuring can be! What ratios for carbs, protein, and fat are you using?
Mellissa Sevigny says
Thanks Ann! I’m not overly concerned with ratios for these plans since everyone is different in their macro requirements anyway – I mostly just focus on keeping it below 20g net carbs per day, between 1600 and 1800-ish calories, high fat, and moderate protein. Then people can customize by removing snacks and dessert to cut calories, adding more fat or protein if they need it, etc.
Louanne says
Melissa, thank you so much for posting the Keto menus. I started on Friday morning and was in ketosis by Sunday. Who knew that a little purple could brighten up someone’s day! Made your cauli mash to go along with a pot roast, and it was just the perfect thing.
Mellissa Sevigny says
Congrats Louanne and thanks for letting me know! The ketostix are crucial at first – and I still use them occasionally to remind myself that I’m doing the right things and just need to work the plan and be patient! Glad you are enjoying the recipes – keep us posted on your progress!!!
Grace says
Hi!!!
When I embarked on this low carb journey a few weeks ago I was the heaviest I have ever been in my life (except while 8+ months pregnant with each of my children). I was miserable and couldn’t fit into any of my clothes. I am now starting week 3 and I am down 15 pounds! I went from 142 to 127 in just a few short weeks. I am following the plan but I am also exercising (spin, zumba, yoga) at least 4 times per week. Not only am I losing weight (and my husband is too) we have had more energy and felt totally satisfied with our food. My kids even love your recipes!!!! Keep posting and I’ll keep following (and telling all my friends about you).
Mellissa Sevigny says
Thank you so much Grace and CONGRATULATIONS!!! Comments like yours make the time I spend putting these menu plans together SO WORTH IT! Thank you!
Brooke says
I just want to say, I love you! I have yo to dieted for years with my mother, you name it I’ve done even keto based clinic diets full of protein packets and hundred of dollars in pills. About a month ago I started researching keto diets, I knew I wanted real food. I bought some books of amazone, total waste! I came across your blog last week, I started Tuesday and as of this morning I’m down 6 pounds, I’m not hungry, I feel great!!! Again I love you!!!!
Mellissa Sevigny says
Welcome Brooke and thanks so much! I’m thrilled that you’re having such great success with the plan so far! I’ve tried other methods too and keto is the only thing that really works for me, and like you I love that we can eat real food and not starve ourselves! I wish more people would realize that it’s possible and even easy to lose weight this way!