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=”http://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.
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- 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
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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!