Welcome to Week 4 of the 7 Day Keto (Low Carb) Menu Plan.

Three weeks down already — which oddly feels like both five minutes and five years.

This menu plan experiment has turned into something really solid, and based on the comments here and in the community, many of you are finding your groove. People are feeling better, building consistency, and making progress toward their goals — even when the scale isn’t showing big losses day to day.

Based on the response so far, this series will continue through 12 weeks, with the goal of keeping these plans realistic, repeatable, and sustainable. Each week builds on the last, without requiring perfection or constant recalculation.

A quick note on progress: if weight loss feels slower than you’d like right now, that doesn’t automatically mean something is wrong. Everyone responds a little differently. If you want to experiment, a simple place to start is removing snacks or dessert and seeing how your body responds. Some people also find that reducing artificial sweeteners helps. Just avoid cutting calories too aggressively — eating too little can backfire and slow progress over time.

If you’re feeling steady, inconsistent, or somewhere in between, you’re not alone — and you’re still moving forward as long as you keep showing up.

Now let’s hear from you!

How did Week 3 go? What felt easy? What felt hard? Drop a comment and share your experience – it can help someone else more than you know!

This post is part of a 12-week keto low carb menu plan series.

Week Four Keto Low Carb 7 Day Menu Plan

Recipes are linked in the prep list below

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Day 1

Daily Totals: 1797 calories · 135g fat · 18g net carbs · 124g protein

Breakfast

• Monte Cristo Casserole, 1 serving
  (376 calories · 24g fat · 4.5g net carbs · 32g protein)
• 1 poached or fried egg
  (80 calories · 6g fat · 0.5g 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

• Jerk BBQ Ribs, 1 serving (4 ribs)
  (320 calories · 20g fat · 3g net carbs · 34g protein)
• Broccoli Slaw, ½ cup
  (110 calories · 10g fat · 2g net carbs · 2g protein)

Snack

• 1 string cheese
  (80 calories · 6g fat · 1g net carbs · 8g protein)

Dinner

• Southern Fried Chicken, 2 pieces (1 drumstick, 1 thigh)
  (425 calories · 32g fat · 1g net carbs · 34g protein)
• Baby spinach, 2 cups (raw)
  (14 calories · 0g fat · 1g net carbs · 2g protein)
• Sugar-free ranch dressing, 1 Tbsp
  (70 calories · 7g fat · 1g net carbs · 0g protein)

Dessert

• Lemon Almond Shortbread Cookie, 1
  (119 calories · 11g fat · 1.5g net carbs · 3g protein)

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Day 2

Daily Totals: 1757 calories · 137g fat · 16g net carbs · 105g protein

Breakfast

• 2 eggs, any style
  (185 calories · 12g fat · 1g net carbs · 13g protein)
• ½ avocado with salt & 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

• Celery sticks (5) with almond butter, 2 Tbsp
  (200 calories · 16g fat · 2.5g net carbs · 7g protein)

Lunch

• Southern Fried Chicken, 2 pieces (1 drumstick, 1 thigh)
  (425 calories · 32g fat · 1g net carbs · 34g protein)
• Baby spinach, 2 cups (raw)
  (14 calories · 0g fat · 1g net carbs · 2g protein)
• Sugar-free ranch dressing, 1 Tbsp
  (70 calories · 7g fat · 1g net carbs · 0g protein)

Snack

• 1 string cheese
  (80 calories · 6g fat · 1g net carbs · 8g protein)

Dinner

• Jerk BBQ Ribs, 1 serving (4 ribs)
  (320 calories · 20g fat · 3g net carbs · 34g protein)
• Broccoli Slaw, ½ cup
  (110 calories · 10g fat · 2g net carbs · 2g protein)

Dessert

• Lemon Almond Shortbread Cookie, 1
  (119 calories · 11g fat · 1.5g net carbs · 3g protein)

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Day 3

Daily Totals: 1833 calories · 140g fat · 16g net carbs · 117g protein

Breakfast

• Monte Cristo Casserole, 1 serving
  (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

• ½ avocado with salt & pepper
  (114 calories · 11g fat · 1g net carbs · 1g protein)

Lunch

• Jerk BBQ Ribs, 1 serving (4 ribs)
  (320 calories · 20g fat · 3g net carbs · 34g protein)
• Broccoli Slaw, ½ cup
  (110 calories · 10g fat · 2g net carbs · 2g protein)

Snack

• 12 raw almonds
  (83 calories · 7g fat · 1g net carbs · 3g protein)

Dinner

• Bacon Cheeseburger Meatballs, 3 with lettuce & sauce
  (591 calories · 45g fat · 1.5g net carbs · 42g protein)

Dessert

• Lemon Almond Shortbread Cookie, 1
  (119 calories · 11g fat · 1.5g net carbs · 3g protein)

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Day 4

Daily Totals: 1794 calories · 148g fat · 12g net carbs · 121g protein

Breakfast

• Monte Cristo Casserole, 1 serving
  (376 calories · 24g fat · 4.5g net carbs · 32g protein)
• 1 poached or fried egg
  (80 calories · 6g fat · 0.5g 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

• Southern Fried Chicken, 2 pieces (1 drumstick, 1 thigh)
  (425 calories · 32g fat · 1g net carbs · 34g protein)

Snack

• ½ avocado with salt & pepper
  (114 calories · 11g fat · 1g net carbs · 1g protein)

Dinner

• Bacon Cheeseburger Meatballs, 3 with iceberg lettuce & sauce
  (591 calories · 45g fat · 1.5g net carbs · 42g protein)

Dessert

• Lemon Almond Shortbread Cookie, 1
  (119 calories · 11g fat · 1.5g net carbs · 3g protein)

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Day 5

Daily Totals: 1709 calories · 130g fat · 17g net carbs · 104g protein

Breakfast

• 2 eggs, any style
  (185 calories · 12g fat · 1g net carbs · 13g protein)
• ½ avocado with salt & 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

• Monte Cristo Casserole, 1 serving
  (376 calories · 24g fat · 4.5g net carbs · 32g protein)

Snack

• 1 string cheese
  (80 calories · 6g fat · 1g net carbs · 8g protein)

Dinner

• Pepperoni Pizza Cauliflower Casserole, ¾ cup
  (207 calories · 15g fat · 4.75g net carbs · 10g protein)
• Southern Fried Chicken, 2 pieces (1 drumstick, 1 thigh)
  (425 calories · 32g fat · 1g net carbs · 34g protein)

Dessert

• Lemon Almond Shortbread Cookie, 1
  (119 calories · 11g fat · 1.5g net carbs · 3g protein)

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Day 6

Daily Totals: 1690 calories · 131g fat · 16g net carbs · 97g protein

Breakfast

• Monte Cristo Casserole, 1 serving
  (376 calories · 24g fat · 4.5g net carbs · 32g protein)
• 1 poached or fried egg
  (80 calories · 6g fat · 0.5g 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

• Pepperoni Pizza Cauliflower Casserole, ¾ cup
  (207 calories · 15g fat · 4.75g net carbs · 10g protein)

Snack

• ½ avocado with salt & pepper
  (114 calories · 11g fat · 1g net carbs · 1g protein)

Dinner

• Bacon Cheeseburger Meatballs, 3 with iceberg lettuce & sauce
  (591 calories · 45g fat · 1.5g net carbs · 42g protein)

Dessert

• Lemon Almond Shortbread Cookie, 1
  (119 calories · 11g fat · 1.5g net carbs · 3g protein)

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Day 7

Daily Totals: 1480 calories · 115g fat · 9.5g net carbs · 92g protein

Breakfast

• Monte Cristo Casserole, 1 serving
  (376 calories · 24g fat · 4.5g net carbs · 32g protein)
• 1 poached or fried egg
  (80 calories · 6g fat · 0.5g 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

• Bacon Cheeseburger Meatballs, 3 with iceberg lettuce & sauce
  (591 calories · 45g fat · 1.5g net carbs · 42g protein)

Snack

• ½ avocado with salt & pepper
  (114 calories · 11g fat · 1g net carbs · 1g protein)

Dinner

• Leftovers
  (You have 9g net carbs available for this meal)

Dessert

Lemon Almond Shortbread Cookie, 1
(119 calories · 11g fat · 1.5g net carbs · 3g protein)

Week 4 Pantry, Shopping & Prep

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Check Your Pantry First

You may already have many of these items on hand:

• 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

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Check Your Fridge or Freezer for Leftovers

If you’re following the plan in order, you may already have:

• Ranch dressing
• Butter
• String cheese (for snacks)
• 3 slices deli cheddar
• Leftover jerk BBQ ribs (from earlier in the week)
• Leftover broccoli slaw (from earlier in the week)

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Shopping List

(Go organic when and where it makes sense for you.)

Produce

• 3 avocados
• 1 large head cauliflower
• 1 lemon
• 1 head iceberg lettuce
• 1 head celery
• 1 package baby spinach

Dairy

• 1 pint heavy whipping cream
• 8 oz Gruyère 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 & drumsticks)
• 1 lb ground beef (80/20)
• 1 package sliced pepperoni
• 12 oz sugar-free bacon
• 12 oz Canadian bacon slices

Frozen

• None

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Prep List

Notes:
Depending on your schedule, you may find it easiest to prep everything on the weekend and reheat throughout the week — all of these dishes reheat well.
Alternatively, you can prep some items ahead and make others fresh as needed. Choose what fits your life best.

Weekend or Advance Prep

• Make 3 batches of cream cheese pancakes
  (You’ll have 12 pancakes total.)
• Use the pancakes to make the Monte Cristo Casserole
• Make the Lemon Almond Shortbread Cookies
  • Portion out 1 cookie per day
  • Freeze the rest
• Make the Southern Fried Chicken
• Make the Bacon Cheeseburger Meatballs and sauce (I would make this on Day 3 if possible so it stays fresh until the weekend)
  • Cook all remaining bacon
  • Extra bacon can be used as snack swaps if needed
• Make the Pepperoni Pizza Cauliflower Casserole (I would make this on Day 5 if possible so it’s fresh until the weekend)