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
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)
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)
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)
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)
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)
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)
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
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
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)
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
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)
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!