Week One Keto/Low Carb 7 Day Meal Plan & Progress

OK, can I just be honest and say that this 7 day keto menu plan thingy is a lot harder than I thought it would be????  (If you have no idea what I’m talking about, you can get caught up by reading the 3 day keto kickstart post.)  I’m sure it’s just my inexperience, and it will get easier after the learning curve, but keeping the carbs below 20g, making it budget friendly, not too much time spent cooking, finding ways to repurpose leftovers, etc. takes time!

This first version will be in list format, because I just didn’t have time yet to figure out other options. In the future it will either be in table format with links, in a downloadable pdf, something more user friendly than this. But this is what I’ve got this week, since I only had 2 days to figure it out so far!

If you want to print it I suggest cutting and pasting into a word document for now. Future low carb menu plans will hopefully be more user friendly (and will be posted every Saturday.)

UPDATE:  Download a printable copy of this week’s meal plan here!

7 day menu plan for keto or atkins diet by mellissa sevigny of I breathe I'm hungry

I kept the calories around 1600 per day give or take, and the carbs below 20g (obviously). I also posted daily nutrition totals, and also nutrition info for each item. That way, if you need to make substitutions you can figure out how it will affect your daily stats, and still keep it under 20g net carbs. You may find that you don’t need nearly as much food as this plan calls for – adjust portions and snacks to meet your own needs.

Speaking of substitutions it’s time for some tough love. Hate avocados? Substitute almonds. Allergic to nuts? Eat string cheese. Whether you use these menu plans as a general guideline or follow them to the letter (or not at all), that’s completely up to you.

PLEASE do not email me asking me how many carbs it would add to your day if you substitute one snack or meal from another day on the plan. That’s why I took the time to put the nutrition info on each item, so you can figure that out on your own. You may have to do some math for your own substitutions – don’t ask me to do it for you or I will get cranky.

stop annoying me

There are literally thousands of you, each with your own personal dietary, time, and budget requirements, so it’s just not possible for me to make the perfect menu for your ideal circumstances each week.  I’m doing my best to make the menu plans easy to follow, not break the bank time or money-wise, and hopefully be delicious and satisfying – so please try to be flexible and reasonable with your expectations each week.

For example, if you hate cauliflower, please don’t email me to ask me if I have any other suggestions for you on that particular day. Ain’t nobody (specifically me) got time for that. I don’t mean to sound harsh, but I just can’t hold your hand through every single decision you’ll need to make on what to eat each day. I have a hard enough time managing my own!

And for the love of all that is decent, NEVER, EVER email me telling me that your keto calculator says that you need to eat 141.7 calories and 9.2g fat more than my menu for the day calls for – and then ask me what you should eat! I CANNOT BE HELD RESPONSIBLE FOR THE SNARKY RESPONSE THAT WILL PROBABLY SHOW UP IN YOUR INBOX AS A RESULT.  (I don’t like it when my voice sounds like this.)

It’s time to educate yourself and put yer thinking caps on if you haven’t already. I very much want you to succeed (really I do!), and I’m here to help, but there’s a limit to how much time I can spend on this.  That being said, if you have legitimate questions, requests, or suggestions for future menu plans (too much variety/cooking, not enough? etc.) and how to improve them – please DO feel free to leave them in the comments!  And if you spot an error somewhere please do let me know so I can fix it!!!!

Also in the comments, please keep us posted each week as to how you are doing – feeling great? Miserable? Lost a ton of weight? None? WE WANT TO HEAR ABOUT IT! I’m hoping that we can congratulate or console each other on our amazing progress (or lack thereof) each week. In fact I’m really looking forward to that part!!!

Finally, as a reminder, if you haven’t gotten your ketostix yet, you should order some or run out to your Walmart or Pharmacy – they aren’t expensive and it’s nice to have validation that you are in ketosis once you get started!

Ok, next I’m posting the menu plan, below that you will find a shopping list, and finally notes on suggested prep.

Week One 7 Day Keto Menu Plan

Day One

(Totals: 1650 calories, 132g fat, 14g net carbs, 88g protein)


3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)


1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)


1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)


24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)


6 oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)


2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Two

(Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g protein)


3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)


5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)


2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
1 cup chopped leftover chicken (276 calories, 11g fat, 0g net carbs, 42g protein)


1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)


1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)


2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Three

(Totals: 1512 calories, 119g fat, 18g net carbs, 78g protein)


2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)


2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)


1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)


1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)


1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)


2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Four

(Totals: 1386 calories, 112g fat, 19.5g net carbs, 69g protein)


3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)


1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)


1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)


1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)


1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)


2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Five

(Totals: 1649 calories, 132g fat, 18.5g net carbs, 81g protein)


2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)


1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)


1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)


5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)


1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)


2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Six

(Totals: 1604 calories, 122g fat, 19.5g net carbs, 89g protein)


3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)


24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)


1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)


1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)


1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)


2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Seven

(Totals: 1609 calories, 128g fat, 18g net carbs, 90g protein)


2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)


2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)


1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)


1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)


1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)


2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Pantry and Shopping List

Note: You may find that you need to make a lot of purchases this week for the pantry and shopping list. Please be assured though that future weeks menu plans will be created with those in mind and will make use of them.

Check your Pantry for…

ground cumin
ground coriander
garlic powder
onion powder
dried oregano
ground cinnamon
ground nutmeg
sugar free sweetener of choice (splenda, stevia, swerve, etc.)
dried onion flakes
apple cider vinegar
sugar free italian dressing
sugar free ranch dressing
sugar free caesar dressing
sugar free almond butter
raw almonds
dijon mustard
mayonnaise (sugar free)
lemon juice
sundried tomatoes (dry or in oil)
kalamata olives, pitted
fresh garlic cloves
balsamic vinegar
extra virgin olive oil
dried thyme
almond flour
canned chipotles in adobo sauce

Shopping list


2 fresh tomatoes
1 red or yellow bell pepper
2 packages romaine lettuce hearts
1 8oz package/bag baby spinach leaves (6 cups or more)
2 hass avocados
1 bunch of celery
2 heads cauliflower (or 6 cups total frozen florets)
1 large spaghetti squash
1 small head raddichio
1 bunch fresh basil


8oz sour cream
16oz cheddar cheese
8 oz cream cheese
3 dozen eggs
4 oz feta cheese
1/2 gallon unsweetened almond milk
16oz heavy cream
8oz package of string cheese
8oz package pepper jack cheese slices
1/2 lb salted butter
4 oz parmesan cheese, grated


8 oz jar salsa verde
4 oz canned chopped green chilis
2 bars lindt 90% chocolate
lite salt (half potassium half sodium)
1 can artichoke hearts in water
8 oz jar tomato based salsa (sugar free)


2.5 – 3 lb boneless chuck roast
12oz roll of breakfast sausage (sugar free)
1 rotisserie chicken (or bake your own)
1lb package italian pork sausage links
1lb ground turkey
1lb ground beef
1lb sugar free bacon


10 oz package frozen spinach
10 oz package frozen broccoli florets

Prep List

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.

  1. Remove all the meat from your rotisserie chicken and place in a container for later. Boil the chicken carcass with peppercorns and about a gallon of water and simmer for 4 hours (or longer) to make your bone broth. You may have to add a little more water as it reduces. You should end up with 5 – 6 cups of concentrated broth after you strain out the solids. Add salt and lite salt (for potassium) at the end to your preference. Store in the fridge for the week or freeze.
  2. Assemble and bake your Sausage, Spinach & Feta Frittata and cut into four inch squares for the week. Extra portions can be frozen.
  3. Make ahead your Easy Cauliflower Gratin and refrigerate. Extra portions can be frozen.
  4. Assemble and bake your Chili Spaghetti Squash Casserole and refrigerate. Extra portions can be frozen.
  5. Make 2 batches of the Cream Cheese Pancakes and refrigerate. Heat for 30 seconds in the microwave if desired.
  6. Cook the entire pound of bacon and store in the fridge until needed. Microwave about 20 seconds before eating.
  7. Assemble Anti Pasta Salad and divide into 1/2 cup portions. Meant to be eaten cold or at room temp.
  8. Assemble and cook the Sundried Tomato and Feta Meatballs. (DON’T EAT THEM ALL) Extra portions may be frozen.
  9. Cook the Cuban Pot Roast and set aside portions for the week. Freeze the extra portions.

So there you have it. Week One down. I know it’s clunky but I’ll work on making it more user friendly next week. Looking forward to how you’re doing so far! I know some of you haven’t started yet, so I’ll look forward to hearing about your progress next week!

I started on Thursday and so far I’m down 2 lbs and solidly in ketosis, and it only took a day and a half! This is why I love ketostix and being able to easily verify ketosis whenever I want to – it’s a great motivator when you’re just starting out.

Still having headaches but much less than I anticipated which is a nice bonus! I’ve been drinking TONS of water and I think that’s helping with the detox so far. Hopefully I’ll have some significant progress to report by Saturday! Have a great week!!!

Be sure to enter my January Blackstone Outdoor Oven Giveaway and check out Mr. Hungry’s new website The Wood Fired Enthusiast!
A giveaway by Mellissa Sevigny of I Breathe Im Hungry

In other news, for a limited time I’m bundling my Amazon best-selling e-book The Gluten Free Low Carber with my first two issues of the IBIH ezine for only $9.99 – that’s a discount of over 50%!


You’ll get over 75 original recipes that can’t be found here on the blog for less than 15 cents each! And it’s some of my best work yet if I do say so! Bored with the same old low carb recipes? Looking for some new and delicious ways to keto on? I’VE GOT YOU COVERED!

Get more information on the books here, or simply click the Add to Cart button to download now!

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      • Rita says

        Oh my G. I just laughed and laughed over this it was so funny. I love you already! That’s right we have to think for ourselves.

        Love your recipes – love your blog. Just starting out on this High fat, medium protein, low carb diet. I am aim’n to loose 30 lbs. I’m gonna do it this time. I mean it. Before I get ill.

        I am so gonna try the Cauliflower puree!

          • Rita says

            Hi Mellissa! I love your site and you are great doing all of this work. Thanks to you I am down to 170 lbs from 174 lbs. I have lost an inch all around, some places more than an inch.

            But I am taking a leave right now to go over to Zero Carb Zen. It is just meat and water. I think it will be a little better for me. I was going crazy counting the carbs vs the fat vs the protein as I was doing some on my own since I really can’t eat the fake stuff, like mug of cake etc…

            But I really thank you for the work you do-it is great. I think a lot of people are happy with this site!

          • says

            Hi Rita! Let us know how you do on the meat fast! If you find it’s not working as well as you hoped, it could be an excess of protein which the body can convert into glucose and cause some people to stall. Make sure you’re getting plenty of fat and we’ll be here if you decide to come back! :)

  1. Jan says

    Thank you very much, Melissa! You won’t get any complaints from me. I think it’s amazingly gracious of you to provide us with this information, menus, recipes and shopping list! I’m on my first day. Wings on the menu tonight :)

  2. Connie says

    WOW – what a lot of work! Thank you so much for your help! I agree that people need to do some research on their own. Go to library and check out a few books, or google low carb, keto eating, etc – there is a wealth of knowledge out there. I am on a few sites (various topics as well as diet) and it kills me how the same basic questions are asked over and over and over again. (I may sound a little cranky too – I am in carb/sugar withdrawal! LOL)

    Your recipes are wonderful and I have been off the wagon so long but have still been collecting your recipes so I am excited to be jumping back on with all of you. I know this works, I know I feel the best when I am eating this way. I just have to realize this is something I need to do forever.

    Thanks again!

    • says

      I’m going to use carb withdrawal as my excuse too Connie, thanks! ;) I’m with you – I know it works and that I feel the best on it, but somehow it doesn’t stop me from occasionally falling off the wagon! Ugh. Happy to be back on track though and glad you’re with us! Thanks!!!

      • Debra says

        Thank you for this great & very detailed guide. Also thanks for admitting to falling off the wagon every now & then. I have been to a few websites & they beat you up for falling off the wagon or having a bad day.

  3. Nancy Wardlow says

    Mellissa, You have out done yourself and I thank you from the bottom of my heart! I can’t wait to get started. You totally rock!!!

  4. Lisa says

    Thank you so much for this Mellissa! I know it’s a ton of work, but it sure helps keep us on track. I really appreciate you keeping the menu full of family friendly ideas as well.

  5. Rae says

    Thanks so much for all of your hard work! This will give me great guidance to create my own custom menu as I go about my keto lifestyle.

  6. Kendra says

    Mellissa, thank you so much for all your hard work in putting this together (so quickly, mind you!). I’m also on Day 1 (but have been doing low carb for many months… just needed a jump start after the holidays). I’ve lost count on how many times I’ve visited the bathroom today. Ha… getting my water in, though! I’ve been full throughout the day and have enjoyed this first day of meals. At first glance, I really like how you organized the Prep List which will help us prepare these meals for the week. Looking forward to the week ahead!

    Glad to hear you’ve already hit ketosis… great job!!

    • says

      You’re so welcome Kendra!!! I’m in the bathroom constantly too but I just imagine it as dissolved fat molecules leaving me – don’t care if it’s true or not but it keeps me drinking my water that’s for sure! Glad you’re enjoying the first meal plan and hopefully the next one will work for you too! Keep me posted on your progress! And keep drinking your water!!!! ha ha!

  7. Merja says

    What a great menu!! Thank you!!! Started on Wednesday and down already 7 lbs!! Terrible headache, so I must be in solid ketosis!!!

      • Merja says

        I hope it keeps coming like that and all the running to bathroom and headache is really worth it!! (still hoping the headache to release quickly!!)

        I’m so glad that I found your website with all that information that you so willingly provide to all of us!!

        Thank You!!!

        • Rita says

          Merja, was looking around the web and read where you need the water (lots of it) to help your kidneys handle more protein. It is also a medium for every enzymatic and chemical reaction in the body, including the digestion of food and the metabolism of fat, and it transports nutrients and oxygen to every cell in the body. *this according to Cliff Sheats (lean bodies) So it is very important to drink water. I didn’t remember Mellissa saying anything about it til I went back over her blog – she says to get the toxins out – so get those toxins out!

      • Connie says

        I never realized that the headache was an indication that you are in ketosis. I too get the headaches but I thought they were sugar/carb withdrawal. I always know when I am in ketosis by the bad breath and the strong smell in the bathroom. Funny story about that – my friend was doing LC for the first time and was in the bathroom a lot at work, she was totally getting ready to talk to her cleaning crew about the smell in there till I mentioned it as a side effect! LOL Can you imagine that conversation!? I am going to go buy some keto sticks – I haven’t used those for years (since the first time I did LC years ago) but they are a great motivator and a great way to see if you are sticking to the straight and narrow. On another note I had went to the grocery before I saw your list this week and I must go back to get a roast to make the Cuban Roast! I have everything for that but the actual meat. I considered using a pork loin but the first time I make it I want to as written. It sound delicious!

        • says

          Hi Connie! Not sure everyone gets the headaches but I always do – not sure if that’s more the gluten withdrawal than the ketosis though. I have never had the breath issues (unless no one is telling me, ha ha!) but the strange pee smell definitely – that does seem less strong though the more water I drink which is good. Hope you like the Cuban Pot Roast – I bet it would be great with pork too! Let us know how your week goes!!!

    • Rita says

      Merja – started the 3-day this morning and had my lunch. Just figured out I have a headache (didn’t notice because I am rambling around this site looking at all of the recipes). Worth it in the end.

  8. Maria says

    Melissa, I will repeat myself: YOU ROCK! How unbelievably gracious of you to do this, not just once, but again for next week!

    I tried your “Better than Potatoes” Cheesy Cauliflower Puree (Low Carb)”, and though I think I used the wrong blade on my magic bullet, it ‘crumbled’ it enough that it had substance enough for my fork to really get into it, which then got into my mouth, time and again! I made about 2 cups, and before I knew it, the bowl was E M P T Y! It was THE ABSOLUTE BESTEST EVER non-cauliflower tasting cauliflower I’ve ever eaten. (I used shredded mozzarella, Parmesan, plus added about a slice of bacon, crumbled, garlic and onion powders, salt and pepper to taste). Thank heaven I only made 1/2 as I still have some to make as part of the menu plan for this week!

  9. Richard Vega says

    I started the low carb life 9 months ago, thanks to your web site and your cookbook. I lost 40lbs before I took the two month holiday break =] But I love this meal plan that you have came up with. Hopefully I can follow it and loose another 40lbs to get me to where I want to be.

    Thank You

    • says

      You absolutely CAN do it Richard! And so can I! :) Keep us posted and thanks for the feedback! Also, congrats on the 40lbs lost and I’m so happy that my recipes were a help to you!!!

  10. Katrina says

    Thank you so much for your hard work Mellissa! I love your cauli mash and every other recipe I’ve tried from your blog. I’m re-starting LC on Monday (I’m using the weekend to shop and prep) after a six month slide that’s left me fatigued and up more pounds than I care to admit to. I can’t wait to start feeling better. Your site has become my go-to source for the best LC recipes over the past two years.

    You mentioned in a post earlier this week that you might consider re-opening the blog’s message boards. How about considering a closed FB group instead? Seems like it would be easier to manage and we could all post and discuss there as well. Just a suggestion.

    • says

      Welcome back to low carb Katrina! Since you’ve done it before you know you’ll be feeling better in no time at all. I’m looking forward to more energy and looser clothes too! I’ll look into the closed facebook group thing, thanks for the suggestion!

  11. Deanna says

    Melissa, thanks for providing this for folks… idea: for those who want to keep home made broth for later, freeze it in an ice cube tray and then put the cubes in a freezer baggie. It makes it easy to take portions in whatever size necessary.

  12. Tonyia says

    First, thank you! I bought the e-book and had been trying to piece together a menu and frustration abounds at times. I so appreciate this post and will be using this specific menu. Again, thank you! :)

  13. jodee says

    Thank you so much for your hard work! I love your spunk, and telling people they need to take responsibility for themselves!

  14. Kelly says

    WOW! Melissa you have gone above and beyond on this meal plan! People need to realize how much this plan is worth! I paid over $300 to another keto blogger for a meal plan and you have so generously done all of this work for FREE! I am eternally greatful and have told all of my friends to check out your blog. This is better than any Christmas gift anyone could have given me. You are truly the best and I so appreciate what you are doing!

    • says

      Thanks Kelly! I appreciate your appreciation! :) And also you spreading the word about IBIH! If I’m going to put the time in, I want as many people as possible to benefit from it! Looking forward to hearing about your progress – keep us posted!

  15. Jackie says

    I am surly your biggest fan. From one SC girl to another, thank you so much for all you do. I don’t know how you have the time but I truly appreciate it.

    • says

      Thanks so much Jackie! I don’t know how I have the time either ha ha! Oh I know, I’m staying up wayyyyyy too late at night staring at this computer screen lately! No wonder I need so much coffee to get through the morning! ;)

  16. Amanda says

    Thank you so much! I haven’t started yet, but I have plans to very soon. This is going to be hard for me, but you’ve definitely made it easier. I just wish I liked more foods. I’m not a fan of eggs, some meats and a ton of veggies. Don’t worry, I know how to look through your site (and pinerest!) for things I *do like. ;-) I’ll be eating a lot of the same things & hopefully will get the hang of preparing things ahead of time to make things easier after work. That prep list will be really helpful for that. You rock!

    • says

      Thanks Amanda! I’m happy to work some things into future menu plans if you let me know what you DO like or have a request for! Maybe this will be your chance to try new things or retry things you thought you didn’t like in new ways that you will actually like. Had to read that again to make sure it made sense. Still not sure but it’s almost 10pm so I’m going with it, ha ha! Wishing you great success on keto once you start! Let us know how it goes!!!

      • Amanda says

        You’re so sweet! Part of the issue in my house is that I do all the cooking, so I need things quick & easy and things my husband will eat (thankfully my 13 year will eat anything that won’t eat him first). As far as vegetables go, I pretty much live off green beans, broccoli, onions & peppers. I’ll eat spinach but I’m not a huge fan. My husband will eat it if it’s mixed in a salad. But mostly, he’ll only do leafy greens in smoothies. I’ve tried to do low carb before and failed, partly because I was the only one on board & because I don’t think I was eating *enough, so I was always hungry. I’m excited about trying again though! We’re having the Cuban pot roast for dinner tomorrow. I also have plans to have meatballs for lunch every day at work (using my new crockpot lunch warmer, seriously best thing ever for cubicle workers!) and I’m going to try freezer cooking for a few meals this week too – chicken fajitas (no tortillas for me) and Hungarian goulash. I don’t know the carb counts for either one, but they’ve got to be better than what we’ve been eating around here. I’m planning on really starting next weekend and seeing how I do over the long weekend.
        Thanks for the motivation & your meal plans. :)

        • says

          I’m the only one in my house who does keto most of the time too so I totally get how it can be a challenge to make things that everybody will eat. Mr. Hungry isn’t a fan of most veggies either, and we’re working on my six year old but you can imagine how that goes. They both hate cauliflower – it’s like a nightmare. ha ha! Definitely make sure you are eating plenty of food, I’ve fallen off the wagon many times when hunger struck and I had nothing keto friendly available! Hope you guys like the pot roast and that this time will work for you!!!

  17. Robin says

    I guess my earlier email didn’t “take”. I asked (stated) that obviously alcohol is not allowed? If I did “stray” and have a drink, how would that mess up ketosis?

    Also, how many chicken wings are in a serving?

    • says

      I had to go look and found your first email in the spam folder, not sure why it got sent there but this one went through – strange. Alcohol isn’t on the meal plan I put together but many people imbibe on keto (including me occasionally). You mentioned red wine in the comment that didn’t go through and I’ve always found that it stalls my weight loss big time, if not outright kicking me out of ketosis. Some people can have a little with no problem if they budget it into their carbs. Beer is usually a no no. Bourbon or vodka both have no carbs and are therefore acceptable if you aren’t mixing them with other sugary things. All alcohol has to be metabolized by your liver and therefore slows down the breakdown of fat which also happens via the liver. So if you want to lose fast stay off the sauce, if you’re fine with losing at a more leisurely pace then as long as you don’t go above your carb limit you should be OK and maintain ketosis. Regarding the wings, I’ll have to update that recipe but for the purposes of the 3 day intro we don’t count calories and the carbs are almost zero so feel free to eat 6 – 8 wings in a serving (or more if you so desire.)

  18. Annie says

    Thank you for all you are doing! I purchased your ebooks and can’t wait to drool over them. The cream cheese pancakes look wonderful and a great way to help me when I’m craving a taco (without the sweet of course).

    • says

      Thanks Annie, hope you enjoy the recipes in the ezines and cookbook!!! The cream cheese pancakes work great for wraps and all sorts of savory applications. I’m going to post more suggestions on how to use them creatively soon! Enjoy!

  19. Susie says

    Thank you for putting this program together and for all the wonderful recipes and stories you share with your blog followers. Much appreciated!

  20. Marcia says


    thank you soooooo much for all your hard work – it is PERFECT!!

    I will pick this up in a couple of weeks – right now I am doing the 21DSD –

    I love your “snarkiness” – if the glove fits … I have wanted to say that to so many people when they ask me a million questions and then don’t follow through.

  21. Stephanie says

    Thank you so much for putting this together!! Will be doing my shopping tomorrow and can’t wait to start! Please keep putting the nutritional info (and thank you for doing that!!). For my size, I have to cut out about 200 calories so it will be easy to do knowing what the stats are. My goal is 5 pounds per month until 35 is gone (down 2 pounds so far)! Going slow and steady, and hoping that by doing so it will be a permanent transition to a low carb lifestyle. I already feel better and have way less stomaches and cravings. Yay! Thanks again for all your hard work!

  22. Mary says

    Just stopping in to say a huge thank you! This is a phenomenal service to all of us. I hope it helps you, too, to do it. I’m on my 4th day of eating this way again and it’s starting to feel good :) Your posts are so helpful! Keep up the good work.

    • says

      Thanks so much Mary!!! With 4 days under your belt you are hopefully almost over the detox “hump!” Looking forward to hearing about your weekly progress – especially since we seem to be on the same schedule! :)

  23. Pat says

    So wonderful to have this support group, led by Melissa, coinciding with my start date of a week ago. Makes one feel super motivated and accountable. Your recipes are the bomb and I just saw one I haven’t made in a while looking at the Chili Cauliflower recipe – Pepperoni Pizza Cauliflower! I think I ate that for 2 weeks when you first published it. I think it will be a good substitute meal when I need one. I’m down 5 lbs which is big, but expected first week. That won’t happen every week. I have a long way to go.

    Thanks for all the great menu plans. They really are very helpful.

    • says

      Thanks so much Pat! I’m pretty sure I ate that Pepperoni Pizza Cauliflower Casserole for 2 weeks (or longer) after I posted it too! It will definitely be showing up on a meal plan soon too! So glad our group is helping motivate you – it’s doing the same for me and I look forward to hearing how you guys are doing every week!!!

  24. Melanie says

    Thank you SO MUCH for all of your hard work on this. It is awesome to have this as a guideline and really helps! Thank you for sharing this! Really thanks is not enough, but that’s what I can do :) I have already lost 9 pounds this week!

  25. Diane says

    wow! This is great! I know how hard you have worked! Thank you! I just feel better using you recipes. You inspire me!

  26. Tracy says

    OH MY GOODNESS! You are seriously awesome! I was just sitting here dreading making my grocery list…and now I don’t have too! LOVE IT! Thanks much! Have a fantastic week!

  27. shawna says

    Thank you for all your hard work! I’m on day 2 & feeling pretty good. I’m hoping that my husband will jump on this bandwagon with me. I’ve done this off & on for years & should know by now that this is whay I need to stick to! Love your site & have referred many people to it, hoping to help people feel better!

    • says

      Thanks so much Shawna! Hopefully when your husband sees all the yummy food you’re eating and still losing weight he’ll be right there with you! It’s always easier when you’re doing it together – but even if he doesn’t, you got this!!!! Looking forward to hearing about your (and maybe his!) progress, keep us posted!!!

  28. Linda says

    Melissa…I love this. Will we still be able to download this later? I’m going on vacation and can’t start until next month.

  29. says

    I just have to say how amazing you are! I began a long time ago NOT putting nutrition breakdowns on any recipe I found because THAT was too much work … but look at what you did! And the variety is astounding! I’ve been strict Keto (except when I donned a cape and flew off the wagon at Christmas) since August, having to play around with the numbers (protein mostly) until I found my body’s sweet spot, and lived off of pre-made hamburger patties, cheese, eggs, coconut oil and chicken thighs because we hadn’t really budgeted this change of eating into our shopping. YOUR menu is making my mouth water! Please know your work is much appreciated!

    • says

      Thanks Brenda! Hopefully this plan will fit your budget, or at least give you some variety for certain days! Loved your flew off the wagon wearing a cape visual – thanks for the laugh! Trying to imagine if your cape would have had a logo or words on it but can’t think of anything – it will probably come to me later! :)

  30. Brooke says

    This is seriously the best thing ever!!! Wow you have out done yourself! Yesterday was day three for me and ohh buddy was I cranky! My boyfriend and I had Mexican for dinner, taco salad for me, and he had chicken on rice covered in cheese and chips and tortillas… He leaned over and wrapped an arm around me and CRUNCHED HIS CHIPS IN MY EAR… Oh I honestly thought I could gouge his eyes out!! Haha thankfully I spared his vision and just threw the chip in his hand haha. Lets hope today runs smoother! I’m not as cranky and he now knows to eat his chips in silent…
    Oh this is just a note for others on here. Get a health app where you can track exactly what YOU eat! You make your own subsitiutions and then you track it. I use MyFitness Pal. It’s main tracker is for calories and even though I base my success more on carb count, you can click the daily tab and it shows your carbs for the day! Very easy and very helpful!
    Thanks again Melissa and I can’t wait to use this menu!!

    • says

      This comment made me LOL Brooke! I HATE the sound of other people eating in my ear already, but a chip cruncher? Violence would have been a definite possibility – actually while suffering carb withdrawal make that a certainty! I admire your restraint! ha ha! Hopefully by now you’re getting over the crankiness part of it and the worst is over! :) Thanks for the My Fitness Pal recommendation – it’s a great resource!!!

  31. says

    I am fairly new to your site and I just am amazed at how generous you are with your followers. I have written out my grocery list and am about to tackle a bit of couponing to try and make this first week a little easier on the budget, but I can see how this will be more affordable in the following weeks.

    Thank you from the bottom of my heart! This is the first full week plan I’ve seen that doesn’t have tons of crazy food in it that won’t be eaten. I purchased your e-book The Gluten Free Low Carber last week and I am ready to tackle these last 15 pounds with you all. Thank you!!

    • says

      Welcome Brooke and thanks for the feedback!!! Using coupons is a great idea to get your pantry all set – I hope it will help! I have already found some items that didn’t get used as efficiently as I would have liked (there is half an avocado extra for example) this week and I’m hoping to continue to streamline it to be less wasteful and more budget friendly. Those 15lbs are toast – keep us posted! :)

      • SilverFeather says

        First, thank you for your time and effort in making a keto meal plan and grocery list like this. It’s fantastic to have a no think option!

        Second, the extra avocado could have been used mashed into the egg salad in place of some of the mayo. A little homemade guacamole would make the chili in the menu simply decadent, or a little chopped avocado, bit of crumbled blue cheese, chopped boiled egg over one of the salads with a simple dressing of oil and vinegar would be a fabulous way to use it. Maybe adding a thin slice to the egg salad lettuce wraps would be nice. In my house avocados don’t go to waste. :)

        Third, if you’re interested, I’ve been meal planning like this although not keto unfortunately for years. I’ve got a simple excel spreadsheet that makes it very easy to see what’s for breakfast, lunch, and dinner and has a simple place for grocery lists on the side too. Let me know and I’ll email it to you.

        Fourth, I hate Facebook. If you’re really going to have a forum, please, please,please use something else. Pretty please? I know you’ve got a following on reddit, maybe there? Anything but Facebook. :P

        Thanks again! And keto on.


  32. Cat says

    Starting Keto tomorrow…I have SIBO and am excited to see how this menu makes me feel. I will keep you posted after my first 7 keto days!
    Thanks…this has given me hope to try to overcome this issue!

  33. says

    Thanks so much for this great 7 day menu plan. I start tomorrow and I can’t wait to see my results.

    Of course, I’ll be making all your great recipes, and I also will “Pin” them all to my Pinterest site.

    You are such a talented cook and an inspiration to us all.

  34. Andrea S. says

    Thank you so much for your hard work pulling this all together for us! It is so appreciated! Also, thank you for your bold honesty in needing people to own this diet and figure out substitutions for themselves, the last thing I want is for this to be an overwhelming burden to you!

    • says

      Thanks Andrea and you’re definitely not a burden! I know that people sometimes get confused and like I said, I do want to be helpful, but if I responded to every personal inquiry like that I’d never have time to write any posts! :)

      • Melissa says

        Hi Melissa, I’m new to your blog and am loving it so far! Day two on your 3 day kickstart. Question: I workout 5-6 times a week and take a serving of BCAA’s after my workout. Is it okay to continue taking the BCAA’s while doing the keto diet?


  35. Melanie Aitken says

    Hi Mellissa,
    It’s Melanie from Melanie’s Country Confections…. I am SOOO thrilled you went “full keto” …BUT…. I cannot figure out how you are in full ketosis so fast, I have been doing it since Jan 1st and using ketostix every couple days, and still not there yet…. I asked a “keto expert” on a ketogenic dieters site and they said it typically takes 2-3 weeks…. what are you doing to break through the “typical” time frame? I am drinking water, keeping right around 20g of carb, logging every morsel I stick in my mouth… I do not get it…(I am going to follow your plan this week).

    I also have some “healthy candy” from my shope if you want to do a giveaway.


    • says

      HI Melanie! Long time no chat!!!! I have been full keto for a long time, but only just getting back to it after a few months of being off. There is a difference between being fat adapted and in ketosis if that’s what you mean (and I’m not sure that it is.) Ketosis only takes a few days, but it can take several weeks for your body to fully adapt to using fat for energy which is why so many people are tired, have headaches and other symptoms for weeks sometimes. I’ve always gotten into ketosis quickly, and even the Atkins book (from what I remember) says about three days so I’m not sure why it’s taking you longer unless you are on a more gradual plan. “Right around” 20g might not be good enough for your body type – you may have to go lower to break through initially and then do 20g to maintain it. Just guessing though, not really sure! If you try my three day plan please let me know if it works for you – and I really hope it does! Doing keto but not getting the physical benefits is depressing – so hopefully we’ll have you in ketosis ASAP! I’ll get back to you on the giveaway thing and thanks! I have a bunch scheduled right through February but I might be able to add you to a combination post if you’re interested!

  36. Chris says

    Thank you for taking the time to do this. I started fully into keto/low-carb this year and have been looking for a weekly meal plan. I hope to see more! :)

  37. McDonna says

    This is just what I’ve needed. I don’t mind to prepare foods that will lead to weight loss. But they need to taste delicious, be simple and fairly quick to prepare, and be easily added to a life that is too-full already! We’ve really enjoyed every recipe from your site that we’ve tried so far…I have high hopes for this venture.

    Also, I’ve wanted to do the keto approach to weight loss for over a year, but my attempts on my own previously have been *less than impressive.* Your blog has given structure to concept – which adds inspiration and an “I can do this!” vibe to it all.

    Thanks so much, Melissa! You are a rock star!

    • says

      Thanks so much, that means a lot! It makes all my time worth it if it helps people get on track and makes it easier to meet their goals! Keep us posted, I have high hopes for your success too!!!

  38. Nicole Magnuson says

    This is great! I always love your recipes, and really appreciate all the effort that went into the meal plan. (I am always writing down new recipes, but always seem to go back to the same ol’ stuff.)

    And, your preface rant totally made my day. :)

    Thanks so much!


    • says

      Thanks Nicki! I’m with you on the same old stuff! Even though I cook for the blog all the time, when I’m just cooking for me I still gravitate towards my usual favorites. Putting these plans together for you guys will hopefully get me out of my rut too! Glad you’re enjoying them! :)

  39. Alisa says

    Melissa, Love the menu! Started yesterday and already down a pound! I know its lots of water but its always encouraging just to see the scales move down. I have 10 lbs to lose and have found it incredibly difficult after turning 50. I was wondering if you would talk a little about the Ketostix strips. When I test my urine it shows to be in the Small stage of ketosis. Should you expect it to move all the way to the Large stage?

    thanks again for all your hard work!

  40. Wendy says

    Very happy to say that after 2 days a pair of pants I could barely button last week went on more easily and aren’t cutting off the circulation in my waist. So happy you are here to help us.

    Thank you!!

  41. Ivette says

    OMG Thank you Melissa! This is really a god send. I’ve been on and off for Keto, biggest excuse was “well I don’t know what to eat and I don’t have time to meal plan”.
    I’ve prepped everything for this week already and it is all waiting for me in the fridge. I could finally say no to the muffins and chex mix that is in the work kitchen. Looking forward to a few more of these weeks in the future!!

  42. mallory says

    Hi, Great post!!! I’ve done keto in the past with great results but the last couple of times I’ve had trouble getting into ketosis and sticking with the plan. Do you just drink water and coffee when sticking to the keto plan? Do you completely stay away from any foods with artificial sweeteners? I usually have 2 tablespoons of sugar free vanilla creamer in my coffee (2 grams carbs) and a diet soda with my lunch ( 0 carbs)and I wonder if that might be what’s totally stalling me….Any advice would be great. BTW, LOOOOVE your site!! <3

    • says

      Hi Mallory! Lots of people have trouble with artificial sweeteners and have better success on keto when they avoid them. I’d try it out and see if it helps. I’ve gotten away from them and don’t even have it in my coffee anymore (not saying you should do that, just that it’s working for me.) Also, I’ve given up diet soda and switched to seltzer or sparkling water which satisfies my desire for something fizzy. The only way to know if it will help you is to experiment and see what happens!

  43. Pat says

    Could not wait to try the Cuban Pot Roast so I switched my menus around a bit and made it yesterday. I served and garnished just like your picture. Absolutely delish and very filling not to mention how nice something in the crock always smells on a cold day, a very comforting dinner indeed. I’m feeling pampered with these nice menus. And there is nothing overly complicated, which I love. K.I.S.S. as they say! :)

  44. Mary says

    Dear Melissa,

    I am soooo excited to have found your blog…it is absolutely so well organized and the food looks dynamite.

    I am writing to say a million thank you’s for your time in creating this 7 day Keto meal plan. -It is just exactly what I was hoping to find over the internet for a long while, but without much success!-Even if you provided a 1 day menu, I would have been grateful, but wow…you created so many options for people in creating 7 full days! -That is a lot of work and careful thought & planning on so many levels! The fact is, by just having a one day sample menu, we keto-kids would have a solid blueprint for getting into ketosis -But to give us 7 days of CHOICE meals is on your part, very loving and generous. Melissa, you have given us High Fat/Low Carbers so many options, to use one day of the menus, or all days (I’m personally using ALL :)). I know I’ve went on…but I’m overflowing with gratitude for discovering your site. -Sincerely, your new friend in Canada, Mary

    • says

      Hi Mary! Thanks so much for taking the time to let me know that you are enjoying the blog and menu plans! I have a few more weeks roughed out already and I’m looking forward to creating more. It really makes me happy to hear that people are using them and losing weight! Please keep us posted on your progress week to week! Thanks again! :)

  45. Jessica says

    This is amazing and came at a perfect time for me! What you have put together has given me the kick start I REALLY needed. I am excited that I have found a website to help keep me motivated. Thank you so much!

  46. says


    This 7 day plan is amazing and well thought out! I made your pancakes and they were like heaven. I have been looking for a low carb pancake recipe with no flour and these hit the spot. I shared this plan with a friend and we are both going to start it on Mon. I am still staying low carb but I have a bunch of Atkins products (yuck LOL) to go through first. I like that this is real food and not processed. Are you coming out with other week plans? I was going to just modify this one over and over but I would definitely buy a book with many meal plans like this. It makes it easier for us working moms who like to grab food and go.

    Please let me know! You are very much appreciated for putting this together!

    • says

      Hi Kelly! I just posted week two and will continue to post the menu plans for as long as people are using them and want me to keep posting them! While I do have books for sale with recipes, I have no plans to start charging for the menus. It makes me happy to know that they are helping people lose weight! Thanks for the comment, keep us posted on your progress once you start!

  47. Melanie Martinez says

    Hi Melissa,
    Just wanted to tell you that I am amazed that I lost two pounds after just following for two days! I haven’t starved, I’ve actually been more full than usual. I can attribute a lot to drinking extra water again (maybe), but other attempts I’ve made haven’t yielded such fast results for me. This is inspirational and now I’m even MORE excited to continue. I LOVE LOVE LOVE your recipes, I cannot thank you enough for this 7 day Low Carb meal plan. Recipes, real food that regular people eat! Oh and I don’t have to give up my coffee… just yet. I’ll keep you posted with my ongoing results.

    • says

      Hi Melanie! Congrats on 2 lbs in two days!!! The water is definitely important, but many people find that when they are really strict and keep the carbs below 20g that the weight just falls off – even while they are eating delicious food! It’s so awesome – I’m happy to be able to share it with people through the blog! Thanks for keeping me updated – looking forward to seeing how you do next week!!!

  48. Lucille says

    I am doing this next week. Saturday food shopping to get ingredients. Sunday prep. And how did you know I need to eat 1600 calories? :-) Seriously, this is exactly what I needed. Thank you.

  49. Lindsey says

    Wow! You really are the best! :) And it is important for people to educate themselves… There is no one-size-fits-all lifestyle plan so being able to use these things you provide as a kick-start and a way of learning is an invaluable opportunity! Thanks so much for all you do!

  50. Sally Wolff says

    Like your site. Useful.I would buy your books when they go to print. I do not follow the diet you post,but it helps a lot.I have gone down 7 in 3 weeks.That is with a not so great calorie/carb intake.

    Look forward to more.Hope your books print.I know digital is the thing,but I love having real books in hand.

  51. Diane says

    Great week! Got Hubs and college daughter to follow the plan. So here are totals Me: 5 pounds down, Hubs:4 pounds down and Daughter: 9 pounds down! Grand total: 18 pounds ( as they say Priceless!!)
    Thank you Melissa!!!

  52. Stephanie says

    Down another pound since last Sunday. Yay, progress! Slow going, but progress. Anxiously waiting for week 2! I still have some leftovers I may use up and start my week 2 on Monday or Tuesday. Thanks for all the great recipes and plan!

  53. Jennifer says

    Wow! That was a ton of work. Thanks! I have lost 70lbs doing low carb. Would’ve been nice to see this a year ago!

  54. Sheri says


    First I want to say thanks for all the wonderful information and the endless hours you commit to all of us who follow your site! I have been following a LC diet for two years after having a gastric sleeve operation. I had a devastated metabolism following years of many meds to control an arthritic condition. I did a lot of research before the surgery to find the right eating plan for me for the rest of my life. Your site has helped me so much!!! Over the past two years I have lost 152 pounds. The surgery provided me with a tool and your website has added so much to my arsenal!! I “allowed” myself “indulgences” over the holidays and brought my weight loss to a dead stop. Thats ok! I know how to kick it back into gear!! I know the last 50 will come off following the LC and I feel so much better too! I love the menus! We are having cuban pot roast made with a pork shoulder this weekend! I’m excited!

    Thanks again!

    • says

      Hi Sheri and thanks for taking the time to share your story! Congrats on your weight loss journey and your commitment to healthy eating! It’s so empowering to know that you can lose the weight if you just stick to the plan, isn’t it? Now if I just had more patience! :) Glad you’re enjoying the menus and I hope they help you drop that last 50 lbs ASAP! :)

  55. Lindsey says

    I have not tried any of your recipes yet but the feta meatballs and the Cuba potroast sound delish! I live in the UK and can’t seem to source spaghetti squash which is disappointing. I usually make courgette/zucchini pasta instead. Looking forward to trying this plan! Thanks for all your effort!

  56. says

    Wow! thank you for the awesome information! I usually “plan” my own weeks of meals (probably why I am not very successful at this) and look what I found today! Lucky me, and thank you so much! It’s especially helpful that these recipes are possible to cook all in one day and reheat throughout the week – nice job!! Keep it comin’ girl!

  57. Claire Robert says

    Argh… followed to a T but no weight loss at all. I will try taking out any artificial sweeteners and see if that helps. Thanks for all your effort in these weekly meal plans, these are not easy to plan and you’ve done an exceptionally good job of using leftovers.


    • McDonna says

      I haven’t lost much, either, but we’ve been dealing with Flu-mageddon at my house. Hoping that’s all it is that’s keeping me from dropping the lard. Ever since I went on hormone replacement therapy, my body celebrates every.single.calorie.and.carb. Grrrr…this menopause thing ain’t what it’s cracked up to be! LOL

  58. Renee says

    hi… I am sooo glad I came across this website. Back in June I went to a weight loss doctor that uses a low carb high protein plan, and at that time I found out I was diabetic… For the first 3 mos. I did awesome cutting out all carbs. ( well all complex carbs) completely and I lost 30 lbs.. Then my life went haywire, then the flu, then the holidays……….. Anyways
    I have been struggling to go back to no carbs, or very low carbs, and I know I can do it
    im just lazy, and I have no creativity when it comes to food. I can follow a recipe to a T and make it great, but to come up with these on my own.. I just would never be able to do it…….. I think it is awesome that you do know how and even better that you share it with us. Having the weekly plans all made out, is just what I need to get back on track.
    Thank you , thank you, Thank you :) Im going shopping this week, and then I will start after I get to the store and make the recipes for week 1…. Thanks again, you are awesome

  59. Marie says

    I’m a little behind:-( I just started week one today! I’m excited and motivated! Thanks so much for providing these awesome recipes!
    BTW…I’m addicted to the cream cheese pancakes:-)))))

    • Claire Robert says

      DL… thanks so much for doing that, I wanted to do the same but found no time! I have printed them off and actually am making a binder with the recipes behind the plan. I can’t thank you enough! :)


  60. Tia says

    Woohoo! I’ve been looking all over for some awesome keto-recipes :) I’m re-starting next week. I was wondering if there are any particular brands (like the dressing, cheeses, salsa verde from the cuban pot roast, etc) that you recommend?

    • says

      Whatever has the least carbs is what I usually go with Tia and it varies by store and region. I will occasionally link to ingredients on Amazon though as an example of what I might use for certain brands.

  61. Tina says

    Amazing, I tell you! Inexpensive, prepped ahead. (Sorry, just adding to my post on one of your other posts.) Some of it even freezer friendly!! EXACTLY, what I’ve been writing for. You’re right, it is a ton of work, but you nailed it! Thank you, thank you, thank you. I can’t wait to start

  62. Nicole says

    Melissa, I am so grateful for a plan like this! I’m been low-carbing it for a month and have lost 8lbs. But my scale also goes up instead of down on occasion (probably because I don’t plan ahead and eat whatever I have available). I’m planning to start using your plan next week and will most likely add in a salad here and there to fit in with Atkins’ “foundation veggies” amounts. Just wondering if you’ve received any feedback from other Atkins followers who have done the same and seen success? – it’s OK if this question gets me a snarky comment :)

    Thanks again for the work you’ve done and I can’t wait to try the cream cheese pancakes for myself!

    • says

      Hi Nicole! To get the best results on any ketosis based low carb plan it’s important to stay below 20g net carbs per day or you’ll risk getting out of ketosis and slowing your progress. If you’re going to add more salad to the plan I would just be careful to omit carbs elsewhere (snacks, dessert, etc.) to make sure you aren’t over the carb limit for the day. Some people can eat more than 20g and still stay in ketosis, but the only way to be sure is to use the ketostix to ensure that you are still excreting ketones. If you can add more veg and stay in ketosis then it’s a win win for sure! Enjoy the pancakes! :)

  63. Robin says

    I did the 3 day kick start and just finished the first 7 day week. I did get the ketostix and am in ketosis. I have lost 3 lbs. This is actually my 9th week in following a LC plan and at a total loss of 9 lbs. I was hoping for better but for now will take the 9lbs. I am going to incorporate exercise into this to to see if I can lose more quickly . I love this way of eating but for the amount of weight that I need to lose I feel like this is just not working for me. But I love the plan and the way of eating. I am at a loss.

    • McDonna says

      Have you considered doing a “fat fast,” Robin? I was reading about it a couple of weeks ago, although I’ve never done one. It’s supposed to fire up your metabolism to burn off the fat at a higher rate.

      Mellissa ~ Have you done a fat fast or know someone who has?

      I’m not new to LC but am fairly new to the keto approach. One thing I am certain of – the food certainly tastes amazing as compared to the low carb/low fat approach I used to take!

      • says

        I haven’t done one yet, but I’m planning on embarking on a 3 day fat fast and recording my results for a future blog post. Probably won’t do it for a couple more weeks though until I’m caught up and have the Spring ezine done. You can find lots of great info and testimonials on reddit by searching under fat fasts in the Keto subreddit – it works great for some people and I’m looking forward to seeing what happens when I try it!

  64. Kimmy says

    One of the things that has helped me save time and money is freezer preservation. I spray muffin tins with nonstick cooking spray, and measure 1/2 cup servings of things like the cauliflower puree and spaghetti squash into each of the cups. I freeze them, and when they are ready, pop them out of the tins into freezer bags. Voila!! I have a premeasured serving of a side dish ready in minutes in the microwave!

  65. Robin says

    I have been looking into them McDonna. I actually started using myfitnesspal app and am eating 75% fat, 20 % protein and 5 % carbs. I just started this on Monday and this morning I was down 2.4 lbs. So I will be keeping you updated on how this goes. I am still following the wonderful recipes here just having to tweak them a little for what I need. Thank you so much for your idea. I will keep you all posted. Thanks so much. Robin

    • McDonna says

      Way to go, Robin! Rock on! Guess that’s what your body needed, huh? Keep up the great work. Ironic that it takes fat to lose fat. Nevertheless, if it’s working for you, keep on!

    • says

      Thanks for letting us know Robin, I’ve been kicking around a higher fat, lower protein profile for one of the future plans and I’m interested to hear if it helps people drop weight faster! I’ll post something soon!

  66. Rachel says

    This is the best blog for ketosis diet menu I have seen! I will be starting an Atkins diet in May and this is very helpful with planning! (:

  67. Carly says

    This is incredible! I’ve done keto before, but have always relied on my own (poor) planning. I am definitely going to give this meal plan a go, not to mention check out all the different recipes you have on your site for more ideas! Thank you so much for putting this plan together!

  68. Sandra says

    Great three day starter and 7 week meal plan. I’ve been on at <=45 g carb diet for about 1 year now. I lost over 55 pounds and feel great. I eat lots of high quality cheese, nuts (small amounts) and fatty meats with lots of good oils and few berries and of course Dark Chocolate. My cholesterol have never been better. I'm not very creative with my foods, so thanks for the great recipes and ideas.

  69. Loren says

    Just clarification, for the Spinach, Feta and Sausage , frittata is it 3 inch squares or 4 inch squares? Its says 3 inch in the daily menu but in the preparation area it states 4 inches.

    Thanks for the great recipes!

    • says

      If you make it in a 13×9 pan and cut it into 12 squares it ends up being a 3″ square which has the same calories as making it in the muffin tins (which you can also do.) Sorry that was clear in the instructions – hope this helps!

  70. Sarah says

    What kind of sugar free salad dressing do you use? I had a hard time finding dressings that weren’t loaded with junk. Or did you make them? Thanks so much for the menu plan – I’m on Day 2 – so far, so good!

    • says

      I usually make my own Sarah, but you can find some of the dressings for 1g net carb or less at the store. I can’t remember exactly, but I think Ken’s might be one of the brands that’s really low. Sometimes you’re better off checking the labels on the smaller boutique dressings that cost a little more but have less junk in them. The mainstream brands are usually not the healthiest options. Also the refrigerated ones in the dairy case or produce section generally have less junk and preservatives.

  71. Deby says

    Hi, I am a newbie to your blog. I found your book on Amazon and bought it, thus I found your website. I started the plan yesterday, April 28th. I have been a yo-yo dieter for years. Tried every thing, but never stuck to any of them. I can’t tell you how many times I have lost the same 20 lbs……this time, I am following your plan because you have made it so easy, thank you, Thank you, Thank you!! I can’t wait to try all of your recipes. I am going to weigh in every Monday morning , so I will let you know how I am doing next week. Oh, and I also joined a gym Exercise will only help me meet my goals faster! I want to be healthy and I want to be active again. I need to lose 75 lbs!! Wish me luck.

  72. Lara says

    Finished with Week 1, all of the recipes were delicious! The Anti Pasta Salad was so good (even better the next day), and worth all that chopping! I’ve lost 2 lbs. this week for a total of 7 lbs. since starting.

  73. Bronwyn says

    I’ve been loving all the recipes!! I’m just about to start week three, but i take so long to eat through the recipes (since it’s just me) that i’m still making dinners from week 2. My only problem is Friday (and sometimes Saturday) nights, when I just really crave something stupid like french fries. So I’ve lost about 10lbs!….but it’s the same 5 pounds, twice. I think once I can conquer my weekend cheating habits, I’ll be unstoppable. Thank you so much Melissa for this, it’s amazing!!! And everything has been incredibly delicious :)

  74. Amanda says

    Thank you for all the thought put into this 7 day plan, you have done a fabulous thorough job! I can’t wait to get started! I am at 263 lbs ready to get this weight OFF!

  75. Susanne Arena says

    Hi Mellissa
    Just want to congratulate you what a lot of work and dedication you have put in. The site is magnificent, I am writing to ask you if this is a weight loss plan as opposed to a lifestyle diet change. I am very interested in it very, I have lost approx. 30 kg but I haven’t lost much anything for at least 10 months of dieting (WW and My fitness pal + exercising). I am willing to try a low carb plan and this plan looks like it might be the go. Because the other ones just aren’t working. I hope you don’t mind me writing because you seem like a very busy woman. But I am very interested in this plan. I am 54 and I am wondering if 1600 cals plus might not allow me to lose the weight. Thanks. Hope you can tell me. Cheers

  76. YRSKWG says

    Dear Melissa,

    Skinny Hubby and Chubby Me are health advocates and we have just gone GF. We are also organic gardeners and grow a lot of spinach and kale which we chop for salads and use to make our “boats”. Fun. I started playing around with Keto 2 months ago (life is hectic!) and am now seriously starting keto and we are loving it as well as feeling so much better! I haven’t lost but about 2 lbs after doing the 3-day and today being the first of the 7-day plan. Maybe because I substitute kale for romaine? Anyway, thank you so much for all your hard work with menu plans and shopping lists. It has made it so much easier to plan for this new eating style. (I’m a good cook but have never had to “plan” a week’s worth of meals – just create.) Thanks, again!

  77. Kazz says

    Hiya mellissa

    Loving the meal plans I’ve been following the 3 day kick start for a couple of weeks finally moving over to more complex meal plans, I have a quick question, the egg salad on day one suggests romaine lettece and says 0g of carbs but when I input that into my app that I use and online says 3g+ I just wondered what to count really
    Thank you for your time and all u put into these meal plans they are fantastic!


    • says

      I use Calorie King to calculate, which gives me .1g net carbs per leaf after you deduct carbs. 1 cup shredded is .5g net carbs, so it depends on how much you’re eating. You’d have to eat a LOT of lettuce to get to 3g though so I’m guessing your app isn’t deducting fiber! Hope that helps!

  78. Kazz says

    Oooh ok I’m a bit new to this I will have to research I didn’t know I had to deduct fiber? I’m using myfitnesspal and scanning the product and putting weight I was putting 4 leaves and weighing it


  79. kate says

    Just found you through Pinterest:)
    Just wanted to say how awesome this is! Thanks for your hard work! Can’t wait to shop today!

  80. Grace says

    So, I’m late to the party but I wanted to say that I’ve decided to take the plunge and I was so, so thankful for the shopping list. I ran to the store on the way home from work today and grabbed (almost) everything I needed. I came home and managed to get the Spinach and Sausage Frittata in the oven, the Cuban Pot Roast in the pressure cooker (2.5 pounds of meat in 40 minutes for the win!), the Cauliflower Gratin is cooking, and the Sundried Tomato and Feta Meatballs are completely done. It’s only been 90 minutes. I am planning to make the egg salad, cook the bacon, and the Cheesy Chili after the kids go to bed. I’ve made the cream cheese pancakes before and I prefer them on demand and it’s easy since they are dead simple to make.
    I can’t get over how easy and fast ALL of these recipes were – thank you!!!

      • Grace says

        Thanks, Melissa!
        I am still going strong even though there were two dinners out this week for a family anniversary and retirement party. I managed to find decent options at the restaurants – what would I do without the iceberg wedge? – and avoided the bread basket successfully.

        I’m down 4.5 pounds today and feel great. My only problem is that Mr. Man keeps stealing all of my food. :-/ I guess I’ll make double batches this week.
        Thanks again for all the amazing recipes!


  81. Charlene says

    I love this plan! Thank you so much! I am waiting on ketostix in the mail, but I have a lot of the symptoms and I’m dropping weight like crazy. Funny how much sweeter those chocolate squares taste on day 5 than day 1. That’s usually a sign to me I have detoxed from sugar; the thought of “regular” sweets alone makes me shudder. No more cravings!! yay.

    • says

      Congrats on kicking the cravings and dropping the weight Charlene! It’s cool how the 90% Lindt tastes gross when you’ve been eating sugar all along, but is the most amazing treat ever when you’ve been off sugar for awhile!

  82. says

    1st I think its wonderful you reply to all of us ! – I thank you for that ! 2nd , Yout recipes are awesome for many are freezable, Spend a couple hours in the kitchen 1 day and your pretty much set for the week . I’m starting out this week -( wish me luck ) I’m 53, and would love to lose some weight around the middle …. Thank you again for sharing , The karma gods love you !

  83. Drew says

    Just wanted to say thank you! I stumbled across this diet 2 weeks ago and took a week of waffling with my girlfriend to start it last week. After 1 week I have lost 12 lbs! We love the variety of the diet and how convenient it is that we can meal prep early in the week and be set throughout as we both work 60-80 hours and don’t have much time at night to cook full dinners.

    Look forward to continuing to use the meal plan (and watching the weight drop) and once again Thank You!

  84. Kathy Fye says

    I am so grateful for this site. Thank you so much for the hard work you do to make our lives easier. I have been doing low carb since after Easter and have lost 17 lbs however was getting so confused about all the macros and was feeling so overwhelmed then hit a plateau, so have had many cheat days. I started today on your 5 day Egg Fast then am going to start right back in using your menus. Am hoping this helps. Will definitely continue to follow. Thanks again!!!!

  85. susan says

    Hi melissa, quick question, do the meal plans go in order meaning you should do week one before week two, etc or are they just random weekly menus that we can use at any point in our journey? I am finishing your 3 day and then moved into the week 1 now..thank you!

  86. RYELEE says

    HI! I just found your site and I am loving it so far. I just copied everything over into Microsoft word so I can easily print out and link back to the recipes. I just have a quick question. I have my husband and a toddler to feed too. Just trying to figure out if Week One recipes could actually last 2 weeks? It just seems like a lot of food, and toddler doesn’t eat much yet lol. I am not sure how many people were being fed with this. We don’t have a lot of freezer room, so we’d pretty much be eating these meals till they are gone. Like the Sausage and Spinach Frittata makes 18 muffins, I’d only eat one serving three times a week. That’s a lot left over. Do you think these foods would last 2 weeks? Thanks! :)

    • says

      I definitely wouldn’t keep anything in the fridge for more than a week TOPS! The frittata cups can be frozen and reheated though – you can also cut recipes in half if you think it will be too much food for your family!

  87. Blair says

    Hi! First of all, thank you so much for doing this. I know the keto lifestyle works well for me to lose weight, but sometimes the planning and the prep can get so overwhelming. I love how you have everything laid out here, I know what is for each meal, and you even have a shopping list. LOVE! I plan to do all of the weeks you have, for sure.

    Did you end up having a FB group? Would love to join.

    I did want to point out that you left the egg salad off of your prep list and you also only used it once. No worries since I have a big family, but if a single person was doing this he might end up wasting a lot of the egg salad!

  88. Corinne says

    Do you have a more user friendly format for you menu, shopping list and prep instructions? Something printable that I can hang on the fridge or just have in my kitchen to refer back to.

  89. Melissa M says

    Well just took my first look at your Week one menu plan. I must say I did not click the page off. Which is what I usually do when I look at a menu plan. Your plan I full of the normal things I can make or purchase without going all over the world to find them. I also liked the fact that you believe in using left overs. You have really provided me with something I can work with and around to function for my time and taste. Please continue. You make plans for real people to follow. Thank you.

  90. Karina says

    Wow you are absolutely AMAZING!

    My husband has Type 1 diabetes. Having a keto diet has always help stabilize his numbers. It has been very difficult to stick to and to plan a keto diet so we often struggle to stick to it.

    Your plan makes everything easier and everything looks so delicious. Thank you sooo much for the hard work you put into making this blog so awesome.

  91. Krystal says

    Super excited to start out this 7 day plan.. my husband and I have been doing weight watchers for about a year with success.. he’s lost almost 80 and I’ve lost 60lbs… However we’ve hit a plateau we can’t seem to stay on track and been struggling between the same 10lbs… going back and forth -__- … so we r really forward to trying something new to kick start us … I’m pretty nervous cause I retain a lot of water soI’ve been able to maintain my sodium under 1000mg daily so this will be a change for me however I’m looking forward to it … thank u for taking out the time to do this menu … here’s to week 1 and I’ll let u know how we fair…

  92. Brenda says

    Hi Mellissa, first off I want to thank you for all the time that you’ve put into this blog. I appreciate it tremendously. This is the first diet that I think I can stick to. Let me correct myself I know I can stick to. I just have a quick question are you also exercising along with the diet?

  93. RyeLee says

    Hi I just started week one and when.i entered all my recipes into my nutrition calculator I came up with 27 net carbs for day one but I followed everything to a t exact measurements for everything. Not sure what happened but that means I am off by quite a lot for day one and this worries me for other days with even higher carb allotments if I am going to be way off then as well. Thank you.

    • says

      I never use nutrition calculators for that reason – they are rarely accurate because they use averages of certain brands, some of which have a much higher carb count than others. When I calculate for my recipes I break it down to each ingredient, get all the nutrition info for that ingredient, and then I add it all up and do the math myself by serving. I trust my method far more than plugging the ingredients into the many calculators available online – each one will usually give you a different number based on my experience.

  94. Shelenid says

    Thank you, thank you, thank you! Your generosity in providing such complete and helpful keto meal plans is greatly appreciated. I started my journey with joining the gym a week and a half ago, began eating low carb and am now on Day 3 of your week one 7 day keto meal plan. I am already down 5lbs! I wanted to fine tune my low carb diet into a ketogenic diet but was at loss as to where to start. The tools you provide (recipes, guidance, etc.) is invaluable. Thanks again!

  95. Dara says

    I am so glad I found your blog! I am starting this today. I shopped yesterday and found almost everything-who knew it was so hard to find sugar free BACON?!? I couldn’t find any, so I bought the one with the sugar listed as one of the last ingredients. I made the gratin and the frittata and my kids thought the smell was yummy! I think if I substitute the feta in the frittata, my kids would eat it up!
    Thanks you for all your hard work and effort in posting this great 7 day keto plan…I am going to post in a few days to mark my keto status.

      • Dara says

        Whoot-whoot! Down 5 pounds and in ketosis! Trace amounts according to my keto-sticks!

        I was hungry today and nibbled a bit on the ingredients for the chili…

        I made the pancakes tonight and my husband scoped up one and gobbled it down. He was quite impressed with the flavor. I nibbled a bit on those as well ;)

        Day Four tomorrow-I mixed it up a bit because I hadn’t made the pancakes, but it’s all good.

        I think cooking like this will actually work for my picky family. Thanks again, Melissa!

  96. Erin says

    Thanks for this!! It really takes the guess work out of things for me. Living in Asia, low carb is SOOOOO difficult to follow as EVERY meal is served with rice. Now, I can take cauli-rice to school and every one thinks is real rice, unless they get too close to smell it. :)

  97. Marnie says

    Thank you for such a great meal plan. I have tried to follow other plans but I ended up dropping the meal plan since I was having to make something new everyday for every meal. Plus I ended up with all these left overs that I didn’t know what to do with. Your plan fits my lifestyle and minimizes the amount of time I have to spend in the kitchen each day! Thank you! Thank you! Thank you!

  98. Jessica McCann Green says

    I just found the meal plans and shopping lists! Yippee!!! Sounds so yummy, can’t wait to start this tomorrow. Heading to the store now! Thank you so, so, so much!!!

  99. Lynne says

    Oh by far the easiet I have seen. Thank you so much for this. I am going to get started on this week one Monday. This gives me time to get all I need and cook. Thank you for this!!!

  100. Stacy says

    Thank you so much for this! I have JUST learned about keto and have been fumbling around for the past week trying to figure out what to cook. This website and meal plan are just about the coolest thing since sliced bread…or sliced avocado:)

  101. Ketoqueen says

    This article has been very helpful and motivating and I’m so glad I came across it! I started CNS (Carb Nite Solution) about three weeks ago with a friend and ever since it has been non-stop complaining on her part which is really demotivating and sometimes can be annoying. At times I do get a little sad at what I can’t have but I make the diet work and I focus on what I am gaining out of it! I am hoping that showing her this article will make her journey a little easier and in turn mine as well.
    Keep up the amazing work,

  102. monica852005 says

    Thank you so much for taking the time to make these menus! They are so helpful. Today is week 1, day 4 for me and I’ve been following your meal plans exactly the way you posted them. I started the week at 220 lbs and as of this morning, I’m 211 lbs! I know the weight loss will slow down, but 9 lbs feels pretty great! I hope everyone else is doing well! Thanks again!

  103. Jessica Parker says

    Hi, I just wanted to say thank you! I am on my first day of the second week plan, having done the 3 days first, and I am down 16 lbs and 5 inches on my waist alone. I’m down a lot of other inches too but that is the most drastic. Thank you!!

  104. Leah says

    Hi Melissa,

    You are an absolute life saver! I really appreciate that you try to incorporate some sweet desserts in there as well because after 6 days of Keto (and 4lbs lost so far!) my sweet tooth is CRAVING.
    Im so busy all the time that printing out your weekly meal plans and cooking everything over the weekend has been such a blessing.
    Thank you again!

  105. Jennifer Goldman says

    Hi Mellissa!
    I stumbled on your blog and it is EXACTLY what I’ve been looking for. A horrible planner needed your help and here it is! Quick question….does your shopping list and meal plan serve one person or more? Just trying to figure out if it will only feed me and I need to double it for my boyfriend, or it feeds more than one. Thank you so much for all of your hard work!

    • says

      There will be leftovers of some of the recipes to share, but the plan is written for one person. If there are two of you doing it, some of the recipes will make enough and others will have to be doubled – you’ll just have to check the amount of servings each recipe makes vs. how many servings you’ll need for the week if there are two of you. Later weeks include a note about how many servings will be leftover for each recipe to help you figure that out! Hope you have great success on the plans!

  106. Leanna says

    Hi Mellissa,

    I have been easing into Keto for over a month & just started full-on about 5 days ago. I just want to say THANK YOU for the wonderful posts including the 3-day plan and this 7-day meal plan. Your meal plans and articles are the best that I have found so far (and super helpful) – I can’t wait to go through the rest of your site & I will definitely be following :) Keep up the great work!

  107. Donna Ferguson says

    Thank you, Mellissa, for your fabulous menus and recipes. I started the week one menu plan on Monday; it is Wednesday, and I am down 5 pounds. The first two days, I didn’t stick to the portion sizes; I was hungry all the time. So instead of 1 square of sausage spinach feta frittata, I ate 2. The Lind’t chocolate tastes awful, so I have just been doing without a dessert. Today, the 3rd day, I had to remind myself to eat, and easily followed the portion sizes. The food is incredibly good.

    • says

      Hi Donna and congrats on the loss! I usually don’t bother with portions the first few days either because I’m ravenous until I get into ketosis – then, like you, I find my appetite really decreases. Hope you continue to have great success with the plans, keep us posted!

  108. shirley says

    You’re the bomb! I make out my menu for the week every friday and shopping list and I’ll be using your plans for inspiration!

    • Tammy says

      I was wondering the same thing. I’m counting up amounts and getting discrepancies so I’m not sure, either. I know that the recipes have multiple servings but I want to make sure I have enough of the snacks for both hubby and I. Especially avocados! Love them!

      • says

        Tammy you can never have enough avocados so definitely double up! The plans are meant for just one person though some of the recipes make enough servings for two or almost two. Unfortunately you’ll have to figure out by amount of servings per recipe how much you’ll need to make if there are two of you doing the plan.

  109. Kate says

    I know I’m a year late to the party, but THANK YOU!!! I’m trying to get back on the keto wagon and menu planning is sooo not my strong suit. Thanks for making this ADHD proof plan.

  110. Jeny says

    Oh my goodness. You are amazing!! Thank you so much for all of this. I love that you have a list of recipes. You have taken the work out of it for me. That is exactly what I want! Just tell me what to do. I don’t like to cook. My husband does the cooking for our family – he loves to. But he like yummy fattening foods that I am not eating. So I am on my own. So I love that you have taken the work out of it for me. Thank you for all your hard work.

  111. Robynn says

    Just had to say thanks for this info! Your intro is exactly right – it’s hard to cook for only 1 or two people, minimize time in the kitchen if you don’t like to cook, figure out how to make use of leftovers without feeling resentful, etc. I really appreciate your time and effort!

      • Robynn says

        Forgot to mention that the notes about freezing are awesome. I’m never sure whether leftovers will freeze/reheat well, and used to end up throwing away extra servings before I could finish it all. Not only will I save money now, but I’ll also save time! Thanks again!

  112. Tammy says

    Hi! Question about the 7 day meal plans. Are the list of ingredients sufficient for two people?
    I read about family, etc. but will the list provide everything mentioned for two?

    Love your Web site. It’s fantastic!

    • says

      The menu plans are meant for just one person even though some of the recipes will have leftovers enough for two. You’ll have to double the snacks and some of the recipes that use leftovers during the week! And thank you! :)

  113. Christina says

    Something I am.having huge mind confusion with is… sugar!! Especially the content in foods. Ive been researching this alllllll night. I know that we can’t have sugar and if we are to get any it’s meant to be stuff like splenda and what not but.. For example. Mayonnaise – most shop bought ones as well as many many other food have added sugar. Do we need to avoid this? Can we only buy foods without any strange additives? Thank you!

  114. Kadie says

    Hi Melissa, THANK YOU!!! I have been trying to “live” low carb for more than 20 years. Very successful from time to time, but hard to maintain. Your recipes, menus, plans, shopping lists and all the other wonderful work you have done and graciously shared is AWESOME. One of the things I do to make things just a tad easier is buy Crumbled Bacon. It freezes beautifully and I always have cooked bacon on hand …

  115. says

    I loved your advise…first reasonable info that I have found. I have been on diet for about 3 weeks. I have not cheated….I eat the meals that I can buy, shakes, and bars. I have lost
    about 4 inches but only about 5 to 6 pounds. It will go up a pound one day and down a pound and 1/2 the next I know I am not drinking the water like I should but am getting frustrated. My ketosis stick I am mildly in ketosis Does anyone have any advise for me?

    I appreciated all your hard work.

    • Rita says

      Vickie the water really helped me. Try that. The first day or two I had to pee every time I turned around, but then it settled down.

  116. Jill says

    Hi Mellissa!

    I too find your site; menus, recipes, grocery list and prep instructions amazing!!! I have been searching for something like this for years only to get frustrated and well, wind up eating the same boring things over and over. So,,, as it has been said many times on here,,, THANK YOU!!! You truly do rock!!! :)

    My question for you, (and if you’ve answered this and I missed it please forgive me) should one begin with the three day or is it okay to jump right into the seven day?

      • Jill says

        Began today! ALL the cooking Yesterday was a little daunting but it’s done and I have no worries. Having things prepared and ready for the day is huge – If I can keep up with the preparation beforehand, then this will be a success!

        A friend of mine is doing this with – accountability it’s another way to succeed!!! Anyway, we both experienced a headache about the same time seems odd that we would get a headache on the first day? Curious, has this happened to anyone else?

        Again, if I’ve missed this please forgive me, Are your meal plans/recipes in your cookbooks?

  117. Ellie says

    Love you site , menus and recipes. I am somewhat technically challenged is there a way to print out the 7 day meal plan? are the recipes in your cookbooks? Im trying to make it easier for me to follow.

  118. Donna Ferguson says

    Hi Mellissa: when I try to register, I am getting a message that says “registration is not currently available”.

  119. AKM says

    Oh my goodness, I found your site Googling “budget low carb weekly plan,” and I cannot tell you how perfect this is. I put on weight last fall and over the holidays and I feel awful physically and mentally, and so I know I need to get back on the LC horse. I feel overwhelmed with life right now, and I just wanted something that was all set out for me and that didn’t have a brand-new recipe for EVERY meal, EVERY day. (Really…who DOES that?! People have the time and the money for that?! Sheesh!) This looks amazing! It’s even got foods that fit my palate, AND you give a prep plan. You just made a yucky day — medical/insurance woes, blech! — WAY better, and I thank you. Can’t wait to dig deeper into your site!

  120. Virginia says

    Thanks for this. I have done LC in the past and actually have less fibromyalgia pain, along with being GF. I love eating whole foods, things that don’t come from a box, and I really have to watch sugar and carb intake because it can cause me so much pain. I have been trying to eat a 1200 cal diet and exercise regularly and did take off weight the first 2 weeks, but after that things just stopped and I am being super strict. My carb intake has been pretty high and my pain has been low to moderate. Your menu plan is just what I need to get motivated and back on track to hopefully have less pain and loose those last 20 lbs which seem to linger. Thank you so much again for doing this.

  121. Nikki says

    First off, thank you for the meal plans. I have eaten LC before, but the meal plans and shopping lists are so helpful when getting back in the swing.
    Secondly, thank you for the laugh. I loved the are you trying to annoy me part of this post. Sounds like something I would say/write. I always enjoy an unexpected laugh, so thanks again!

  122. Sarah says

    You are officially my favorite person. Thank you for taking the time to do this. I’m newly keto/low carb and your blog is a Godsend! I had no clue where to begin and then I came across IBIH and that was it. Day 3 keto and it’s crazy how I’m not hungry. That NEVER happens! lol Thanks again!

  123. Shannon Fry says

    I just gotta say I’ve been researching for 2 weeks straight now and decided to start on Monday. I had found several “keto startup” menus but they all fail in comparison to yours. They all use hard to find ingredients and some i’ve never heard of. Yours are totally something we can all find in our local grocery stores and you utilize leftovers to make it so easy.

    Im excited to start my first keto experience and i’m so so grateful you’ve taken so much time out of your day to do this for us beginners. Really makes the stress of it all much lighter.


  124. BeccaAnne says

    Hi Melissa,
    I’m new here and I wanted to say “Thank You!!” for being here. I’m not new to low carb but I am new to Keto and I’m excited to try your suggestions and recipes. I’ve learned SO much just by reading your blogs; thanks for taking the time to share all your knowledge with me.
    My goal is to lose 80 pounds. I don’t have a time frame – just lose consistently, healthy and feel great at the end. I’ll post from time to time to share my progress or to ask for encouragement when difficulties arise. Good luck to everyone out there!!

  125. mark says

    Great website!

    I’m pushing for a healthier and happier family. and having the shopping list just stands out from all the other websites!
    I’m looking forward to the next few weeks. thank you!

  126. Hélène says

    Have you ever done daily intermittent fasting? 14-16 hrs with no food (some ppl do a bulletproof coffee tho at brkfst)? I do it and wonder about your daily snacks, let alone 3 meals daily. Do you think ppl need to be in ketosis for awhile before embarking on IF?
    Your menus look great tho as far as easy to find, familiar foods! What a great way to get started on keto-adaptation!

  127. Rita says

    Ok I have been having a ball reading all of the comments! I am un-officially starting today, by that I mean I had already had a protein (something sweet) for breakfast, went for a walk, and then got all wound up when I found a bunch of stuff on the keto diet on the web. After looking around, I lit on your site. Good thing. So what I mean about un-officially starting is, I don’t have much meat or fats in the house. Going to store after lunch. Soooo…what to have. I found some tuna in pantry, mixed some of my Coconut cream (about a tablespoon), some Balsamic vinegar, and some dill pickles together – oh – and some cayenne pepper. It would have been heavy on the protein, light on the fat and carbs. But I had to make do. I feel light as a feather.
    I am sure going to sneak that Cauliflower mash on my husband. He is like feeding a picky three-year-old. I want to cut down on his carbs. I am all in with your diet Mellissa. Will keep you posted on my progress.

  128. Rita says

    Ok…so I started on the diet over the weekend. I didn’t do the three-day thing, since I planned on starting that on Monday (today). I just wanted to get the feel of it. I probably ate too much protein at times (I know I know), and I snacked on a lot of almonds in between meals. I ate copious amounts of cream cheese, and lost count of the string cheese I consumed. I snuck bits of pork rind in between meals too…Well I got the feel of this even though I am going to have to put my big girl panties on and get to work! I lost 2lbs, but that is just the tip of the iceburg, so to speak.
    This morning I fixed my egg and cream cheese pancake, but I forgot to get syrup when I went to store. Went without. I am standing there over the stove going, wow – it really looks like a pancake. It would have been better with the syrup I forgot. But I was thinking for the next three day do-over I will boil two eggs and eat 2 oz of cream cheese, as I am not so much a sweet eater. Because of this diet I am conscious of what I fix Him. Him doesn’t have as much trouble with simple carbs as I do, but it doesn’t hurt for him to have more healthy meals.
    Now I know I can do this! Oh and I am drinking 5 16 oz bottles of water every day, working up to six.
    Funning thing, even though I know I didn’t lose much weight, things seemed different. My tummy fell, yep, it fell. My fingers look longer and thinner and I am really clear-headed.
    I am so glad I found your site! Oh – should I do the three-day over and over til I lose the weight I need to? I have about 30 (or more) lbs to lose.

  129. Rita says

    My goodness I am a bit of a chatty kathy texter all at once! I forgot to mention that I did eat a few salads over the weekend along with some avocados.
    I guess it is because I can see a light at the end of the tunnel now. I was 175 lbs am now down to 173 lbs.

  130. Megamind says

    On day 2 of my first week. I lost 5 lbs on the egg fast! I am so excited that I finally took the time to sit down and look at this site! Thank you! Thank you! Thank you!

  131. Mar says

    Hi Melissa — I wanted to thank you for your awesome keto menu! I lost 7.6 pounds the first week, my husband lost 6. We’re moving on to week two!

  132. Karissa says

    Thank you! I’m starting tomorrow, I think, and this will give me some help with ideas.

    I confess, I got a giggle out of your rant. It amazes me what some people do.

  133. MissE says

    Thank you so much for the 7 day meal plan and shopping list. I have bought, prepped, and ready to start tomorrow. I have been losing weight slowly over the past few years and am down 70 lbs from my highest. I always do best when I go low carb but I’ve gotten so tired of the same old-same old. I always end up giving in eventually and I still have another 40lbs to lose! Looking forward to starting and seeing some results.

    I need more protein in my day so I’m planning to use a protein powder supplement once per day but it has 1 net carb so it shouldn’t mess me up.

    I’ll update you on my progress!

  134. Adrihen says

    Just started today! My goal is to loose 20 lb! Thank you so much for the detailed menu plan! Im excited to see results

  135. Emily says

    On Day 3 of Week one and down 3lbs!!
    I realize its just water but its the immediate results that keep me going.
    I can’t thank you enough for providing such a great resource!!

  136. Meagan says

    May be a stupid question but just want to make sure. Is the recipes for a family or single person. Sorry if this is stupid.

  137. Carol says

    Although I’ve been Paleo for 2 years, I just began incorporating the Ketogenic diet into my regimen 4 days ago. I’m so grateful for the effort you’ve put into the Keto Menu Plans – complete with recipes! I’ve been struggling to make one compliant meal, much less manage an entire day’s worth. “Thank you” doesn’t begin to express my appreciation for all you’re providing. Several times I’ve felt so overwhelmed that I just skipped a meal. But no more – I no longer have an excuse not to eat and am really enjoying the flavors and creativity of your recipes. And, I’ve already lost 3 pounds. Yay!

    • says

      Thank you so much for that feedback Carol, I really needed that this week! There have been a lot of critics in the comments on the blog lately and sometime it makes it hard to keep going so comments like yours are very much appreciated! Super excited for you to be losing weight on the plans! Keep up the great work! :)


  1. […] I’ve added this to my To-Do as soon as I can (I’m hoping to empty out the fridge and deep freeze a bit with what I’ve already bought and then start my week!).  Here’s the deets > Week One Keto/Low Carb 7 Day Meal Plan. […]

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