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.
Alicia Gibson says
Hi,
I love your menu plans. started with the egg fast and lost 8 pounds but haven’t lost any since ugh. Still trying though.
Would you suggest anything different for dessert on week three that doesn’t involve coconut?
Mellissa Sevigny says
You can sub something from any of the other weeks Alicia!
Trigiani says
Can I just say this is such a gorgeous website and thank you for creating this, i’m just starting your recipes but more than anything you have made it easy to download each weekly plan i’ve always lost weight best this way and felt it time to start again and get fitter as I approach 45 :) lol so thank you for making the diet side easy :)
Lunch and Lit says
Hey! Just starting the Keto diet and finding your posts invaluable! I love the recipes and the meal plans really make my busy life easier!
Could you let us know what brands you use for sugar free products? I want to be able to go to my local deli and ask for a specific low sugar ham.
Thank you so much!
-Jackie
Lunchandlit.blogspot.com
deeb says
I have been on the plan for the last two weeks starting week three and I have only lost a pound each week. I am not sure why. I am writing each meal down with micros and cals. I have been a little off because of mother nature, but I knew that I would do better. Before starting week 1 I did the egg fast and lost 8 pounds. Now no such luck. Do you have any suggestions from your experience what it could be. Thanks in advance for your suggestions!
Mellissa Sevigny says
If you just came off the egg fast and a big loss, then 1 lb a week is actually not bad. After the initial big drop (and depending on how much you have to lose) most people settle in to a 1-2lb a week loss. Some will lose a little faster but unfortunately not all of us!
Ally says
Hi! Love the recipes. But I can’t seem to find the desiccated coconut? Googled it and everything. Where can I find it? Want to make for thanksgiving. Thanks!
Dara says
Down 10 pounds in 11 days!! I am so pleased! I had a dream last night that I was eating some cake thing that came packaged and in my dream I didn’t finish eating it because I thought it tasted gross! Major subconscious breakthrough!
I have been saving a ton of money too! Making and bagging my own breakfast, lunch and snack has been easy and yummy….my co-workers have been begging me for recipes! I told them all about your blog….
Thanks again. I am heading out today for a day of shopping as my favorite sweatpants are getting too baggy!!
Barbara says
What is the picture on the lower left of? It looks yummy and I want to eat it. :) My daughter and I are getting on the keto bandwagon. I fell off lowcarb about a month ago (my mom lived with us and died on March 7th). While i am still mostly low-carb, I have put some weight back on (when I still have a lot to lose). We took a mental health day today from work and school and are heading to the stores now to prep for a double dose of the 3-Day Kickstart. Thank you for making it easy. Well … except for avocados. Are they really masked in the pudding? :)
Dee says
I am on Week 3 day 2 – I have lost 15 pounds total. I have enjoyed EVERY recipe and so has my family. The variety each week is so excellent. The cheesecake bars during this week are the BOMB!! I give them 5 Noms out of 5. Melissa, you have taken care every challenge people face when trying to lose weight; planning, shopping, good tasting food, ease of preparation and food that our families will enjoy as well, not to mention very “normal” ingredients. I live in a very rural area and have been able to purchase all the ingredients with ease and I don’t have to break the bank. THANK YOU – you’re a genius! I am blessed to have found your blog and share it with everyone I can.
Mellissa Sevigny says
Congrats Dee! 15 pounds is excellent progress – and that you did it while not depriving yourself is so great! Thanks so much for taking the time to comment and also spreading the word about IBIH! I’m so excited for you – keep us posted on your continued progress! :)
Kelly says
These meal plans are really phenomenal. I love the logic/thought behind them. And I love the organized grocery lists and prep plans. This is just how my mind works when I do my own menu planning… I sort my grocery list by section of the store and plan out what I’ll prep on the weekend. Thank you for all the time and effort you’ve put into these.
Teresa says
Hey Melissa! I am so grateful to you! I have been successful in staying on a meal plan faithfully for the first time in my life. I am very committed to myself and this journey. I have survived a birthday party, donuts at work, and Valentine’s Day. I am a true chocolate lover. The fact that I wasn’t even tempted speaks leaps and bounds for your meals. LOVE them! Thank you again! Down 20lbs and staying strong!