Menu Plans

My free Keto, Atkins, and Low Carb Diet friendly menu plans do all of the hard work for you! Menu plans include not only nutrition information and recipes, but also shopping and prep lists!

Join our community of “losers” today and subscribe free to IBIH newsletters to get notified when I post new recipes and menu plans! Also head over to the IBIH Facebook page where the cool kids hang out – and you’ll get access to my daily Amazon freebies, health and fitness tips, and other fun content I only post on Facebook!

New to Keto or Low Carb Dieting? Start with my 3 Day Keto Kickstart, which answers a lot of FAQ Newbie questions!

Your 3 Day Keto Kickstart

keto menu plan from I Breathe I'm Hungry


Week One 7 Day Keto Menu Plan

7 Day Menu Plan for Keto or Atkins by Mellissa Sevigny


Week Two 7 Day Keto Menu Plan

7 day keto menu plan from mellissa sevigny


Week Three 7 Day Keto Menu Plan

week long keto diet menu plan and shopping list


Week Four 7 Day Keto Menu Plan

low carb menu plan and shopping list from mellissa sevigny


Week Five 7 Day Keto Menu Plan (Dairy free)

Menu plan and recipes for low carb weight loss


Week Six 7 Day Keto Menu Plan

7 day low carb menu plan


Week Seven 7 Day Keto Menu Plan

Low Carb Meal Plan from I Breathe I'm Hungry


Week Eight 7 Day Keto Menu Plan

Low Carb Meal Plan from I Breathe I'm Hungry


Week Nine 7 Day Keto Menu Plan

Low Carb Meal Plan from I Breathe I'm Hungry


Week Ten 7 Day Keto Menu Plan

Low Carb Meal Plan from I Breathe I'm Hungry


Week Eleven 7 Day Keto Menu Plan

Low Carb Meal Plan from I Breathe I'm Hungry


Week Twelve 7 Day Keto Menu Plan

Low Carb Meal Plan from I Breathe I'm Hungry


5 Day Egg Fast Diet Menu Plan and FAQ

A low carb menu plan for the egg fast diet by Mellissa Sevigny of I Breathe Im Hungry


Stay tuned, more menu plans posted soon!

Ready to go it alone? Download my ebundle for more great low carb and gluten free recipes!


Be sure to enter my September Keto Baking Essentials Giveaway!!!
A giveaway of Keto Essentials from I Breathe Im Hungry

  1. Carol

    I just discovered your website! THANK YOU!! I am a busy mom and trying to eat Keto! Your menus take the guess work and time out of the equation!! I greatly appreciate your generosity!!

  2. Carol

    I bought your ebook and love it too! Thank you!

  3. Helene

    Sorry. I just found them. Thanks.
    How do other people handle this diet when their husband is not on a diet?
    Do you all make 2 separate meals every day?

    • Carly

      Helene – I don’t know how things work in your house, but the rules in mine are “whoever cooks decides the meal.” Since I do most of the cooking, my husband generally eats what I prepare for him. Now, it’s not particularly difficult to get my hubbie on board with a keto diet. Unlike me, he has virtually no sweet tooth, and would probably (definitely) eat a big juicy steak for dinner every night if I let him.

      However, I think even for men not as meat-inclined as my hubbie, selling a keto diet would be a pretty easy prospect. It’s not really a “diet” in the way we tend to think of them. Most “diets” focus on small portions, low calorie, low fat, and calorie counting. Keto really doesn’t focus on any of that stuff. Every keto/low-carb meal I have ever prepared has been delicious and completely filling, and my husband cannot get enough of them. I would think that so long as your husband doesn’t have what I refer to as “baby mouth,” then he would be happy to eat whatever you’ve prepared for him. Also keep in mind, for my family, the only meal my husband and I eat the same on a daily basis is dinner. We each do our own breakfasts and lunches. I don’t know if it is the same for you or not, but for me that certainly makes it easier not having to worry about what my hubby is going to feed himself during the day. (He’s always welcome to left overs, of course, provided he leaves any from the night before!)

      Of course, there is always the option of letting him fend for himself! If he doesn’t like what you cook, he doesn’t have to eat it! ;) That’s what my parents always told me when I was a kid, and I think it is a perfectly legitimate tactic to take with fussy hubbies.

  4. Belinda

    Ur site is awesome. I am going to start the 3 day and work my way through ur meal plans. I have 100+ to lose and hoping with these delicious easy plans I can stick with it

  5. Karen

    Your website and weekly plans are exactly what I was looking for! I’ve done LCHF in the past successfully but got off-track and regained everything I’d lost, of course. In the past I’ve figured out my own meals every day, allowing for a lot of variety but now I need something more structured, at least to get back on track. Having your lists will help me shop carefully and then get things ready so that there is something I can eat when I get home late from work at night. Can’t wait to keep reading! Thanks!

  6. Yvonne

    These food plans have been such an eye opener for me. I am reading the Atkins book right now and have come to the conclusion that I have been going about weight loss in completely the wrong way. No more low fat products for me! Week one completed and I lost 4.6 pounds. Most weeks I am lucky if I lose o.5 pounds! Thanks.

  7. Jennifer

    I started your keto “diet” plan last Wednesday and as of Tuesday morning, I am down 6lbs… Stuffed to the gills at every meal… Thank you for all of your hard work and for putting it all down in plain English!!

  8. Susan

    Just discovered your website today and am so excited to try many of the recipes. These will fit into my low carb lifestyle perfectly. Thank you!

  9. amy

    I purchased your online spring issue and cannot find a spot to download it, or even open it! I paid the 5.00

    Please help.


  10. CMCO

    Started a keto diet today but curious if anyone has worked out while following the less than 20 net carbs per day and what your weight loss looks like. I have been researching and found that high-intensity training is the most beneficial and add 45 minutes of cardio with heavy weight training 3 days per week.

    • Dawn

      I do p90x every day and go to the gym 3 days a week and I still struggle with weight loss….I find that I do eat a few more meatballs on he gym days, but other than that, 8
      I am fine!

  11. Megan

    Just wanted to take a moment to tell you how much you rock! Thank you so much for putting up 12 weeks worth of amazing, well thought out meal plans. I really appreciate not just the nutritional break downs but also that you are meticulous in ensuring all ingredients bought for the week are used.

    I have long followed a low-carb way of life, but my weight loss has stalled the last year or two. Too much variety, too much leeway on cheating. I needed some structure – and voila! There you were. Can’t wait to get started.

    So grateful to you!

    • Mellissa Sevigny
      Mellissa Sevigny08-16-2014

      Thanks so much Megan! Welcome to ibih and I hope you have success getting back on track with the menu plans! Let us know how you do!

  12. Sarah

    Hi – I’ve been tempted to start the keto diet many times, but I can’t have soy, dairy or gluten. I’m also vegetarian. What do I do??

    • Mellissa Sevigny
      Mellissa Sevigny08-17-2014

      Lots of eggs, nuts, seeds, avocados, as well as low starch veggies! Try my cauliflower falafel, I think it will meet all of your criteria!

  13. Jennifer

    I just found this. Thank you, thank you! It could, in all honesty, save my life.

  14. Jody

    We just finished our first day of week one and I can’t believe how good all the food was today! Thank you so much for the great recipes. I am really excited to see the scale move down!

  15. Annette Smith
    Annette Smith09-15-2014

    I’ve just started your menu plans and firstly would like to thank you for all the hard work you’ve done putting them together. I tried doing my own and gave up!

    I live in Australia and am converting measurements. Could you please let me know if the ounces are weight or volume in your recipes? Thanks very much

    • Mellissa Sevigny
      Mellissa Sevigny09-16-2014

      I’m pretty sure if you’re talking about cheese that it’s by weight Annette!

  16. Annette Smith
    Annette Smith09-17-2014

    Thanks so much Mellissa!

  17. jenny williams
    jenny williams09-22-2014

    Hi Mellissa,

    I have started week 1 today and I am doing great so far. What can I use in place of Xanthan Gum I dont know if I can have it and is there a better way to Make the cauliflower mash, besides a blender or food processure I made them lsat night and I pput to much cream in them so they were runnyAnd My blender does not do cauliflower bery well.I found the best Ranch Dressing it is called Tony Baloney’s Simply the best Ranch Dressing 15 g of Fat, total Carbs 1 g, and sugar 0g. it tit has a garlic flavor. I also want to know what can I dohave if I get pluged up from all the cheese?

    • Mellissa Sevigny
      Mellissa Sevigny09-22-2014

      Hi Jenny, you can omit the xanthan gum from most recipes if you don’t have it and it will be fine, just not thick. You can cook the cauliflower longer and mash it really well with a fork if you can’t get the machines to work, but it will be on the lumpy side. If you are eating plenty of fat you should be fine, but you should be supplementing with magnesium anyway and that will also help to avoid getting “plugged up.” Hope that helps!

  18. Sara


    You are amazing! Your meal plans are going to make transitioning to even lower carb and lower sugar so much easier. As a reactive hypoglycemic, I was already eating fairly low amounts; but after finding that my pancreas overreacts to ALL carbs (11 years after my diagnosis!!) it is time to take them even lower. Thank you so much for all of the time and effort you put in and for making these plans available! :)

  19. Lesley Thomas
    Lesley Thomas11-28-2014

    Hi, have just found your amazing site, you must be a wonder woman to sort everything out for the rest of us who either don’t understand how it works or like me, are too lazy to put in that much effort. All your recipes and menus sound great, can’t wait to get started, thank you for your hard work.

  20. TalGal

    I can’t figure out how to print the menu plans for the 3-day Plan and Plans for weeks 1- 4. When I copy and paste them into an MSWord document some of the text (maybe actually graphics) don’t transfer. What am I doing wrong?

  21. Wendy

    You are truly beyond amazing for creating this!!! I adore you and thank you!!!!

  22. Lynna

    Thank you so much for these meal plans. Finals and the holiday season definitely derailed me (as they do) and I’ve been dragging my feet about getting back on track. I love how everything’s all laid out here for me, and even if there’s one thing I’m not as in to on the plan, I can just browse through your website and find something else to substitute. Planning to make up several big batches of stuff to freeze over the weekend! ^_^

  23. kari

    hi! just came across your site and think its a great resource… nothing else like it! i am now a type 2 diabetic, after having two kids with gestational diabetes, so i have never really eaten low carb (besides trying atkins when i was 18, losing 20lbs then gaining it back after a few months!), but i have to eat low carb now because of diabetes. i also need to lose like 50 pounds!

    i just wanted to know if you have heard of any of your online followers being successful with losing weight and reversing their diabetes through a low carb lifestyle… I know you’re not a doctor and I’m not asking for medical advice or anything, just wanted to know if you knew of anyone with diabetes that benefited from these type of meal plans.

    thanks in advance and appreciate your awesome site!

    • Mellissa Sevigny
      Mellissa Sevigny01-12-2015

      Lots of success stories from people who have gotten off diabetes meds and normalized their blood sugar – you can find lots of comments on the post of people who have done it and I get lots of emails from people. You can check the reddit keto forum too and find SO MANY personal stories of people who have done it! My mother I. Law reversed her non alcoholic fatty liver disease by going low carb in just a few months – and lost a bunch of weight! You can totally do this!

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