Welcome to Week Four of my 7 day Keto (low carb) menu plans! Can you guys believe we’re three weeks down already????
So far I would say this menu plan experiment has been a huge success! You guys seem to be enjoying it, and based on your comments on the posts and Facebook page, it seems you’re making really great progress towards meeting your goals! I’ve decided to go to 12 weeks and then reevaluate at that point if I’ll continue creating new plans or not.
[pinterest text=”Week Four 7 Day Keto and Low Carb 7 Day Menu Plan from ibreatheimhungry.com” layout=”horizontal” image=”https://www.ibreatheimhungry.com/wp-content/uploads/2014/01/weekfourketomenuplansmall-500×666.jpg”]
Some of you are losing slower than you’d like, and you may need to reduce your calories or eliminate artificial sweeteners to see if that helps. Everyone is different so you really have to experiment with what works best for you. To lower your daily calories eliminate snacks and dessert as a starting point. See if that helps, and then reduce your portion sizes if necessary. Just be sure not to eat too little calories or you could do more harm than good if your metabolism slows down.
My own weight loss was nothing to write home about this week – just a single pound. But considering that I’ve been doing the 30 day squat challenge (retaining water from that I’m sure), and there was an incident with some bourbon and popcorn eating earlier this week – I’m not discouraged by it. I’ll just keep plugging along and I’m confident that I’ll get to where I want to be – you will too if you hang in there!
That’s my week – let’s hear about yours now! Did you do great? Not so great? Need some tough love to get back on track?!? Let us hear about it in the comments!!!
If you’re just getting started, get caught up with my 3 day keto kickstart and menu plan!
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Week Four 7 Day Keto Menu Plan
Download a printable copy of this week’s plan here.
Day 1
(Totals: 1797 calories, 135g fat, 18g net carbs, 124g protein)
Breakfast:
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)
1 poached or fried egg (80 calories, 6g fat, .5g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Lunch
1 serving (4 ribs) Jerk BBQ Ribs (320 calories, 20g fat, 3g net carbs, 34g protein)
1/2 cup serving Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)
Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Dinner
2 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g 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)
Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 2
(Totals: 1757 calories, 137g fat, 16g net carbs, 105g protein)
Breakfast:
2 eggs, any style (185 calories, 12g fat, 1g net carbs, 13g protein)
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Lunch
2 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g 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)
Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Dinner
1 serving (4 ribs) Jerk BBQ Ribs (320 calories, 20g fat, 3g net carbs, 34g protein)
1/2 cup serving Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)
Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 3
(Totals: 1833 calories, 140g fat, 16g net carbs, 117g protein)
Breakfast:
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1 serving (4 ribs) Jerk BBQ Ribs (320 calories, 20g fat, 3g net carbs, 34g protein)
1/2 cup serving Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner
1 serving (3) Bacon Cheeseburger Meatballs w/ lettuce & sauce
(591 calories, 45g fat, 1.5g net carbs, 42g protein)
Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 4
(Totals: 1794 calories, 148g fat, 12g net carbs, 121g protein)
Breakfast:
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)
1 poached or fried egg (80 calories, 6g fat, .5g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Lunch
2 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Dinner
1 serving (3) Bacon Cheeseburger Meatballs w/ iceburg lettuce & sauce
(591 calories, 45g fat, 1.5g net carbs, 42g protein)
Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 5
(Totals: 1709 calories, 130g fat, 17g net carbs, 104g protein)
Breakfast:
2 eggs, any style (185 calories, 12g fat, 1g net carbs, 13g protein)
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1g net carbs, 1g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Lunch
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)
Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Dinner
3/4 cup Pepperoni Pizza Cauliflower Casserole (207 calories, 15g fat, 4.75g net carbs, 10g protein)
2 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g protein)
Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 6
(Totals: 1690 calories, 131g fat, 16g net carbs, 97g protein)
Breakfast:
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)
1 poached or fried egg (80 calories, 6g fat, .5g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Lunch
3/4 cup Pepperoni Pizza Cauliflower Casserole (207 calories, 15g fat, 4.75g net carbs, 10g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Dinner
1 serving (3) Bacon Cheeseburger Meatballs w/ iceburg lettuce & sauce
(591 calories, 45g fat, 1.5g net carbs, 42g protein)
Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Day 7
(Totals: 1480 calories, 115g fat, 9.5g net carbs, 92g protein)
Breakfast:
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)
1 poached or fried egg (80 calories, 6g fat, .5g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Lunch
1 serving (3) Bacon Cheeseburger Meatballs w/ iceburg lettuce & sauce
(591 calories, 45g fat, 1.5g net carbs, 42g protein)
Snack
1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Dinner
Leftovers (you have 9g net carbs available for this meal)
Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
Pantry and Shopping List
Check your Pantry for…
Coconut flour
Almond flour
Almonds
Almond butter
Sugar free mayonnaise
Granulated sugar substitute (Splenda, Truvia, Swerve, Ideal)
Onion powder
Garlic powder
Paprika
Ground Cinnamon
Sugar Free Pancake Syrup
Dijon Mustard
Low Sugar or Sugar Free Ketchup
Check your fridge or freezer for leftover…
Ranch Dressing
Butter
String cheese for snacking
3 slices deli cheddar
Leftover Jerk Ribs from Sunday
Leftover Broccoli Slaw from Sunday
Shopping list
(Go organic when and if you can)
Produce
3 avocados
1 large head cauliflower
1 lemon
1 head iceburg lettuce
1 head celery
1 package baby spinach
Dairy
1 pint heavy whipping cream
8 oz gruyere or swiss cheese
18 eggs
8 oz cream cheese
8 oz mozzarella cheese
Grocery
1 jar Dill Pickles
Meat
5 lb package chicken leg quarters (thighs and drumsticks)
1 lb ground beef (80/20)
1 pkg sliced pepperoni
12 oz sugar free bacon
12 oz canadian bacon slices
Frozen
none
Prep List
Notes: Depending on your schedule you may find it 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.
[fancy_numbers variation=”slategrey”]
- Make 3 batches of cream cheese pancakes (you should have 12 pancakes total).
- Make the Monte Cristo Casserole using the pancakes
- Make the Lemon Almond Shortbread Cookies. Portion out one per day and freeze the rest.
- Make the Bacon Cheeseburger Meatballs and sauce – cook all of the remaining bacon and use as replacement snacks as desired.
- Make the Pepperoni Cauliflower Casserole
- Make the Southern Fried Chicken
[/fancy_numbers]
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Looking for some great game day recipes? Be sure to download my Winter Issue of the IBIH quarterly ezine for some easy low carb dips and appetizers!
Melissa Carella says
I’m allergic to tree nuts and I was wondering if there was a way to substitute the coconut/almond flours and oils with something else without dramatically changing the taste of consistency of the recipes or even the Bulletproof coffee. Any advice? Thanks so much!! Also, I truly love your website and all the recipes so far. You make it so easy to follow and that you post the nutrition facts and allow for maki g more of the recipe with your multiplier!! Truly grateful 🙏
Rachele says
I want to thank you from the bottom of my heart for all of the wonderful recipes! You have made keto meal planning so much easier for me!
Brenda L. says
Hi, Melissa! I am so happy with your meal plans and really appreciate the shopping lists. I have multiple health issues of which the latest is that I had to have a pacemaker put in due to a very slow heart rate. I am not that active and have had a very hard time controlling my weight. Even when I was active I had a hard time with weight. it seemed as if my metabolism was at rock bottom and would not budge. Now I am following your meal plans (on week 3 after 3-day menu & Keto Soup diet) and am slowly losing. I am down 10 lbs. I am 61 years old and have battled weight my entire life. I grew up in the midwest as a meat and potato farm girl. Your meal plans are simply made and the food is delicious. My husband and two grandchildren are even eating it right along with me although I do allow an occasional side dish for them. Now if I could just get my husband to cut down on the sugary drinks I think all would be well! It is a work in progress. You are to be commended on all your hard work and dedication. Thank you!
Mellissa Sevigny says
That’s fantastic Brenda! So glad you’re all enjoying the food!
Trim Contour says
This is a nice blog on weight loss. Thank you for sharing this topic and I’ll be thankful to you for give me this opportunity to give my views on this .Keep writing.
Cyd says
I absolutely love your recipes, meal plans and shopping list! My husband loves the food too! Down 6.2# the first week and 3.4# the second. I am thrilled! Thank you for making it soooo easy! I use an excel spreadsheet to record my calories per day and that way I know exactly what to make and bring for work. I had to adjust the calories and meal recipes to for me, but no problem! I found a Keto calculator online and use that for my goal. Meals are filling and I have a hard time eating everything each day, and they are not boring and repetitive! Win Win!
Jamie Buckner says
You didn’t have the broccoli slaw on the shopping list :/ so now no broccoli slaw
Mellissa Sevigny says
The broccoli slaw is leftover from the end of the previous week and the leftovers carry in to week 4 as I state in the check your fridge or freezer for leftover…. section on week 4 before the shopping list.
superstar80 says
It looks as if I’m 3 years late but glad I’m here. I’m beginning week 4 today and I’m proud to say I’m 7 pounds down. Thanks for the plans, Melissa ?
Elizabeth says
Thank you so much for all your work. I started with the 3 day jump start and just finished week 4. I am down 12 pounds!
I am considering doing the egg fast, at the end of week 6. Then I will continue with weeks 7-12, and start over. What is your opinion of this plan?
Mellissa Sevigny says
Sounds like a good plan to me! You can even egg fast every third week if you find that it’s working well for you and if you can stand it ha ha!
Elizabeth says
I’ll see how it goes. Another question, is there a meal plan and shopping list for Whole 30? I would like to take a look.
Mellissa Sevigny says
I don’t have any Whole 30 plans up on my site but I think Nom Nom Paleo has some over on her blog!
Pam Bone says
I love love love this plan you have. My husband has changed his eating habits with me. We have not had one menu item we did not like and feel really good about ourselves. This is not a diet to us but a healthy eating lifestyle change. You have made it so super easy and we appreciate it so much.
Pam
Mellissa Sevigny says
Thank you so much Pam, that really means a lot to me!
Todd says
The Menu plan says One serving of Meatballs then has a (4) in brackets?
Yet the serving size says three meatballs, should that (4) be a 3?
Mellissa Sevigny says
Thanks for catching that Todd – all fixed now!
Robert says
Hmm…meal plan says 4 meatballs for 591 cal but recipe says that’s for 3. Just a quick note. But they look so good!!!!
Tera says
My husband and I have been following your meal plans for the past month and think your recipes are amazing! Even food items I normally cringe at you find a way to make them delicious! These plans have been a lifesaver in keeping our focus on eating healthy and still tasty. Thank you for taking the time to put these together and share.
Terri says
Hello, after finishing week 2 I am happy to say I am down 16 pounds and 14 inches. For me this is huge! I have always struggled with weight. The hardest part was cooking for a family of 5 and following a diet. Thanks to your menu plans I am able to make healthy meals for my family and stick to my diet. I’may excited to continue the 12 weeks and see how great it can look. Thanks so much!
Jennifer sroufe says
I’m very new to this kind of eating plan.. But I am super excited!! The recipes look amazing. Thank you so much for taking the time to put all of this together!
Mellissa Sevigny says
You’re welcome Jennifer! Hope you do great on the plan!
Michelle Marrujo says
Week 3 down! Lost 4.8 pounds! Feeling better than ever. Had a little health scare this week but recovered in one day. Not normal for me. I have to say it’s because I’m taking such good care of myself! Thank you, Mellissa!!!!
Ann says
I’m down 2.2 lbs. this week and 8.2 overall! I’ve been adding fruit here and there (I miss it!) but am happy to see the scale moving in the right direction. :) Thank you so much for sharing the shopping lists – they certainly help minimize preparation and shopping!
Glory says
I just wanted to say I have literally spent the entire afternoon ogling your website and I am so hooked! My husband and I low carb (and I finally broke a plateau after Thanksgiving, no less ;) but I am so bored of the same old things week in and week out. I CAN NOT WAIT to start your menu plans! Everything looks yumtastic! And the shopping list is brilliant!
Keep up the good work! Subscribing now!
Mellissa Sevigny says
Welcome Glory! I’m excited for you – keep us posted on how you do with the menu plans! :)
monica852005 says
I was 201 yesterday! Another 4 lbs lost! That brings my total to 19 pounds lost in 3 weeks! I hope everyone else is getting the results they want! Hoping to be in the 100’s next week!
monica852005 says
On monday I was 205 lbs. That’s 4 lbs in week 2 and 15 lbs total! So excited!!!
monica852005 says
Oops! I meant to put that in week 3! I was so excited about week 4, i was looking ahead and forgot to go back :)
Elissa says
Hi. I have a quick question…..on this week’s plan it says 1.5 net carbs for 4 bacon cheeseburger meatballs w/lettuce and sauce but on the recipe, it says 3 meatballs (plus the lettuce and sauce) is 1.5 net carbs. Can you please clarify? Or, is the carb count so low for each meatball that it’s the same? Thank you!
Mellissa Sevigny says
I probably did round to the nearest half carb Elissa – to be on the safe side you can count it as two!
Christine Earnshaw says
I think its funny that your “Canadian” bacon is actually called pea meal or back bacon here. Myself I’d prefer good old fashion regular fry it up crispy bacon. The only time I buy ” Canadian” is for Christmas breakfast because its a tradition my husband likes. I find it too chewy. But I love the program. Just couldn’t help noticing the difference. I’m quirky that way.
Mellissa Sevigny says
It’s especially funny if you are actually from Canada! Not sure why it’s called that here – I always thought it was more like ham than bacon anyway! Still delicious though!
Cristina says
First off, just wanted to say that I’m usually just an internet cruiser by, I rarely leave comments on anything, but I am so grateful to have stumbled across your meal plans! I started the whole weight loss thing almost a year ago and quickly lost about 15 lbs doing low carb, but then I got complacent and bored with food options and while I didn’t gain anything back, I stopped losing for about 4 months. Since finding your meal plans, I’ve lost at least a pound a week, which make me so happy. Thank you so much for putting in the time and effort for the lists and plans, taking the thinking out of it makes it so much easier for the rest of us! And especially since I usually only cook for 1 person, having a plan to use the leftovers and still get variety is amazing. So thank you!!!!!!!
Patty says
I just want to take a moment and thank you for all the work you’ve done on these meal plans. My husband and I have been enjoying your recipes and the variety is fabulous. The #1 best think I like about your plan is that you believe in leftovers! I’ve looked at many plans that require cooking nearly every meal and that is just not possible in my life. Thank you!
Mellissa Sevigny says
Thanks Patty – so glad you and your husband are enjoying the recipes and plans! I think leftovers are key to success in real life. Let’s face it, who of us has the time or budget to cook a different recipe for every meal? Not me! Thanks for taking the time to comment! I hope you continue to have good success! :)
Octavia says
I just wanted to say thanks for the inspirational recipes! I am now down 16 pounds! Really happy with how it is going and most of the time I can keep cravings at bay
Mellissa Sevigny says
Congrats Octavia! 16 pounds is great progress and I hope that you continue to have success with the plans and blasting those cravings! :)
Stephanie Wagner says
So, I’ve wanted to update my progress but it’s been crazy the past 4 days, I ‘ve now just found a few minutes to update! I learned a couple of things from this past weekend. My daughter’s birthday party was Saturday and of course Super Bowl on Sunday and between those two days I veered from the plan and even Keto and had a piece of pizza, half of a medium sized piece of Coldstone ice cream cake, chips, Doritos, tortilla chips, one small soft tortilla, a brownie and a cookie (what have I done!?). I even made lots of the plan’s recipes for Super Bowl Sunday to try and keep me from doing that! Knocked me right out of Ketosis Sunday night. Blah. Good news is I’m back in ketosis- in 2 days! Yay! But not doing that again. Back on the plan religiously, and loving it! Thank you for all of the great recipes!
Mellissa Sevigny says
Hi Stephanie! Even the best laid plans right? It happens to all of us but it’s good that you got back on the wagon and now you can keep moving in the right direction! Don’t sweat it! Keep us posted! :)
Melanie Martinez says
I’m down 8 pounds in three weeks, my water consumption has significantly decreased and that has the majority of blame. Does anyone else have a problem with family members eating their meals? I have a male house guest now who in the past TWO days has eaten 8 eggs (emptied the carton), and my 16 year old daughter ate most of my frittata! I’m cooking regular carb meals for everyone and getting frustrated that there’s not enough food for me!! I haven’t been able to work out because our “guest” sleeps in my working out area and I haven’t been drinking my water because I don’t want to get stuck without an available bathroom for my every 10 minute bathroom breaks. But with all of that being mentioned, nothing before your recipes has helped me to lose like this. I was even on the raw food diet for a while, blood type diet… this works for me. Thanks!
Christine Castaneda says
Hi Melanie, I have a family of four so what helps me is I look up the recipe, see how many servings there is, look and the menu and see how many times I eat that item. If I think my family will like that particular recipe, I will make a double batch. For instance, I made 2 batches of the raspberry cheescake bars, cheesy chicken enchilada meatballs and the cheesy chipotole cauliflower. I don’t double the breakfast cuz everyone’s on their own for breakfast at my house and lunch is usually leftovers so its the dinner recipes that I will either double or do 1 1/2 of the recipe. Hope that helps.
Mellissa Sevigny says
Thanks for weighing in Christine, I love that you are making enough for the family on some of the recipes! I do the same thing here – some things only I like, and others everyone will eat so I just plan accordingly!
Julianna Sheridan says
Just wanted to Thank You for your great site. All of your recipes that I’ve used so far have been delish!! The menus help me to keep on track and give me variety. The hubby has been loving the recipes too even though he’s not on the diet. I made the Montie Cristo last night for dinner and the whole family thought it was wonderful. I had good success ten years ago on Adkins (lost 43lbs), but got so bored with the food options I fell off and slowly gained it all back. Add a few family tragedies over the past year along with starting menopause and I found myself at the beginning of this year at a new all time fat. I tried Dr. Oz two week diet and only lost 2lbs. Then I found your menus, and recipes and decided I would give it a try. I just finished week one and I’ve lost 6lbs and not feeling deprived at all. I’ve got a long way to go, but I’m looking forward to trying more of your wonderful recipes. Thank you again.
Melissa Hughes says
Hi Melissa-great name by the way! I may have missed something as I just tuned in on 1/27 but is there an way way to print the menu? Great success with the 3 day kick start-3 pounds in 3 days, now down 1 more so I’m on my way. Thanks for helping us! BTW-this diet has eliminated the terrible body aches I was having. Woohoo! Warmly, Melissa
Mellissa Sevigny says
Sorry, I haven’t had time to put it in a printer friendly format yet – I’ll try to get that done soon!
Mellissa Sevigny says
Hi Julianna! I know what you mean about the low carb food getting boring – that happened to me years ago too and it’s what inspired me to start posting low carb recipes here on the blog a couple of years ago. It’s amazing to me that it’s grown into what it has and that now I’m helping others reach their weight loss goals not only through the recipes but through the new meal plans. I consider it a privilege and I’m so happy to do it! Thanks for letting me know that you are enjoying the plan and I hope that you will continue to see progress towards your goal weight week to week! Keep us posted!
Janice Plemon says
I eagerly look forward to your blog every day. The encouragement it brings is invaluable to me. Your keto menus are truly a godsend. The planning it takes to put together meals for a whole week with proper balance is just what I needed. Thank you from the bottom of my heart for taking me (and all the others) by the hand and walking us into a whole new way of eating, cooking, and living. God bless you, Melissa!
Mellissa Sevigny says
Awwwwww…thanks so much Janice! I appreciate your kind words and I’m so happy that you are benefiting from the blog and menus! I hope that you continue to have success and find support and motivation here! XO
Laurie says
Thanks again for putting this together for us again this weeks!! I have loved trying all the new recipes. I had been discouraged as my weight loss has been only 5 pounds and I have been following the plan faithfully. And then I went back and reread your 3 day intro and each of the previous week’s blogs and read that we may need to adjust the number of calories we are eating and you suggested using the keto calculator which honestly I had done initially but then totally forgot about. Well the keto calculator recommended 1400 calories a day for me and your menues are at about 1600+ a day. And so yesterday I started looking at calories and portion sizes more strictly and tracked every bite I put in my mouth. I also decided i am not going to weigh myself everyday and stick to just once a week. And then today your blog talks about just this, too!!! Thanks so much!!!!! Your blogs and FB page posts and responses along with everyone else here really have helped me so much to stay motivated!!
Mellissa Sevigny says
Hi Laurie! I’m sorry that you weren’t seeing results but I’m so proud of you for doing the research and figuring out how to tweak it and make it work for you! We are all so different that there is rarely a one size fits all plan, and I hope that others will read your comment and be inspired to take charge of their own results and figure out what will work best for them too! I’m thrilled that the plans and information here are helping you do that! Keep us posted on your progress, especially with the customizations you are making for yourself!
Christine Castaneda says
Thank you Melissa for all your time and effort that goes into planning these meals out. I really appreciate it. I am a week behind you all. Just completing Week 2 and looking forward to Week 3. This past week was great. On Monday I was up 3 lbs due to brother’s bday party last Saturday. Weighed myself today and I lost those 3 lbs plus 3 more. Wooo hooo!!! With the cleanse plus 3 weeks on Keto, I am down a total of 16 lbs. Loving all the food and ease of the recipes. I look forward to a new menu as it keeps getting better and better. Thanks!!!
Mellissa Sevigny says
Hi Christine! Sorry I’m getting back to all of these comments so late! I appreciate you taking the time to let me know how you’re doing (and always participating on facebook as well!) and I’m excited for you that you are down 16 lbs! That’s pretty awesome progress – and if you can do that while enjoying what you’re eating at the same time then I consider that a win win for sure! :)
Dawn Foote says
Thank you so much for the meal plans. It is so nice of you Mellissa, even 12 weeks is great. We can all just start over again. I have loved all food.
Mellissa Sevigny says
You’re welcome Dawn – I may continue past 12 weeks, just not sure at this point!
Brianna @Flippin' Delicious says
I hit a huge, huge, landmark for myself this week. I really wanted to get below 200lbs. I was always between 160 and 180 before I got pregnant, and I feel like that is a good weight range for me because I’m kinda tall. I was 230 just before my daughter was born, and when she was 9 months old I had only made it down to 220. I started dieting, traditionally, about a year ago. I lost about 10 lbs in a few months and then quit. I made it down to 208 before the holidays, but after the holidays combined with some crazy emotional eating due to some personal things I was all the way up to 214.
Yesterday I weighed in at 198, the first time I have been sub 200 since i was 5 months pregnant with my daughter. For me that is HUGE! Down 16 lbs and I’m on day 20.
Mellissa Sevigny says
Congrats Brianna! Sorry I missed this comment but I hope that you’re still going strong! On the r/keto reddit boards they call getting below 200 “one-derland” and I think it’s totally appropriate! I was above 200 at one point too and it was a huge deal when I finally got below it when I first started low carbing a couple of years ago! It’s especially hard to stay on track with a new baby and all the stress and distraction that comes with it! Good for you for keeping at it! I’m thrilled for you and I hope that you’ll be able to keep making progress towards your goal! Keep us posted!
Sharon Looper says
Are there links to the recipes?
Mellissa says
Totally forgot, super busy and rushing – will add the links tonight when I get home, thanks!!!!
Merja says
Oh good!! I thought it was only my end that I did not get the links!!! We are so spoiled by Mellissa!!
Mellissa Sevigny says
I’m happy to spoil you Merja! :)
Brooke says
Looks amazing again! Due to hosting a football party, I’ll probably try and use up all my leftovers from the last couple weeks in the freezer so I don’t have to spend so much this week. But I am definitely still getting what I need to make the monte cristo, I can’t wait to try it!
I’m down 4.8 since starting these plans and that brings my total to 19.2! Thanks you so much for helping me continue this journey and feel full and healthy while doing it!
Mellissa Sevigny says
Congrats Brooke – almost 20 lbs is pretty significant weight loss! Hope you enjoyed the monte cristo casserole – it’s definitely one of my new favorites!!!