OK, can I just be honest and say that this 7 day keto menu plan thingy is a lot harder than I thought it would be???? (If you have no idea what I’m talking about, you can get caught up by reading the 3 day keto kickstart post.) I’m sure it’s just my inexperience, and it will get easier after the learning curve, but keeping the carbs below 20g, making it budget friendly, not too much time spent cooking, finding ways to repurpose leftovers, etc. takes time!
This first version will be in list format, because I just didn’t have time yet to figure out other options. In the future it will either be in table format with links, in a downloadable pdf, something more user friendly than this. But this is what I’ve got this week, since I only had 2 days to figure it out so far!
If you want to print it I suggest cutting and pasting into a word document for now. Future low carb menu plans will hopefully be more user friendly (and will be posted every Saturday.)
UPDATE: Download a printable copy of this week’s meal plan here!
I kept the calories around 1600 per day give or take, and the carbs below 20g (obviously). I also posted daily nutrition totals, and also nutrition info for each item. That way, if you need to make substitutions you can figure out how it will affect your daily stats, and still keep it under 20g net carbs. You may find that you don’t need nearly as much food as this plan calls for – adjust portions and snacks to meet your own needs.
Speaking of substitutions it’s time for some tough love. Hate avocados? Substitute almonds. Allergic to nuts? Eat string cheese. Whether you use these menu plans as a general guideline or follow them to the letter (or not at all), that’s completely up to you.
PLEASE do not email me asking me how many carbs it would add to your day if you substitute one snack or meal from another day on the plan. That’s why I took the time to put the nutrition info on each item, so you can figure that out on your own. You may have to do some math for your own substitutions – don’t ask me to do it for you or I will get cranky.
There are literally thousands of you, each with your own personal dietary, time, and budget requirements, so it’s just not possible for me to make the perfect menu for your ideal circumstances each week. I’m doing my best to make the menu plans easy to follow, not break the bank time or money-wise, and hopefully be delicious and satisfying – so please try to be flexible and reasonable with your expectations each week.
For example, if you hate cauliflower, please don’t email me to ask me if I have any other suggestions for you on that particular day. Ain’t nobody (specifically me) got time for that. I don’t mean to sound harsh, but I just can’t hold your hand through every single decision you’ll need to make on what to eat each day. I have a hard enough time managing my own!
And for the love of all that is decent, NEVER, EVER email me telling me that your keto calculator says that you need to eat 141.7 calories and 9.2g fat more than my menu for the day calls for – and then ask me what you should eat! I CANNOT BE HELD RESPONSIBLE FOR THE SNARKY RESPONSE THAT WILL PROBABLY SHOW UP IN YOUR INBOX AS A RESULT. (I don’t like it when my voice sounds like this.) ? ? ?
It’s time to educate yourself and put yer thinking caps on if you haven’t already. I very much want you to succeed (really I do!) and I’m here to help, but there’s a limit to how much time I can spend on this. That being said, if you have legitimate questions, requests, or suggestions for future menu plans (too much variety/cooking, not enough? etc.) and how to improve them – please DO feel free to leave them in the comments! And if you spot an error somewhere please do let me know so I can fix it!!!!
Also in the comments, please keep us posted each week as to how you are doing – feeling great? Miserable? Lost a ton of weight? None? WE WANT TO HEAR ABOUT IT! I’m hoping that we can congratulate or console each other on our amazing progress (or lack thereof) each week. In fact I’m really looking forward to that part!!!
Finally, as a reminder, if you haven’t gotten your ketostix yet, you should order some or run out to your Walmart or Pharmacy – they aren’t expensive and it’s nice to have validation that you are in ketosis once you get started!
Ok, next I’m posting the menu plan, below that you will find a shopping list, and finally notes on suggested prep.
This meal plan and shopping list is for is for one person.
Week One 7 Day Keto Menu Plan
Day One
(Totals: 1650 calories, 132g fat, 14g net carbs, 88g protein)
Breakfast:
3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Snack
24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)
Dinner
6 oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
Dessert
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day Two
(Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g protein)
Breakfast:
3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g 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 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
1 cup chopped leftover chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
Snack
1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Dinner
1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)
Dessert
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day Three
(Totals: 1512 calories, 119g fat, 18g net carbs, 78g protein)
Breakfast:
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)
Lunch
1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g 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
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day Four
(Totals: 1386 calories, 112g fat, 19.5g net carbs, 69g protein)
Breakfast:
3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)
Dessert
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day Five
(Totals: 1649 calories, 132g fat, 18.5g net carbs, 81g protein)
Breakfast:
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Lunch
1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
Snack
5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Dinner
1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
Dessert
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day Six
(Totals: 1604 calories, 122g fat, 19.5g net carbs, 89g protein)
Breakfast:
3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)
Lunch
1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g 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
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day Seven
(Totals: 1609 calories, 128g fat, 18g net carbs, 90g protein)
Breakfast:
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)
Lunch
1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
Snack
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
Dessert
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Pantry and Shopping List
Note: You may find that you need to make a lot of purchases this week for the pantry and shopping list. Please be assured though that future weeks menu plans will be created with those in mind and will make use of them.
Check your Pantry for…
ground cumin
ground coriander
garlic powder
onion powder
dried oregano
ground cinnamon
ground nutmeg
sugar free sweetener of choice (splenda, stevia, swerve, etc.)
dried onion flakes
apple cider vinegar
sugar free italian dressing
sugar free ranch dressing
sugar free caesar dressing
sugar free almond butter
raw almonds
dijon mustard
mayonnaise (sugar free)
lemon juice
sundried tomatoes (dry or in oil)
kalamata olives, pitted
fresh garlic cloves
balsamic vinegar
extra virgin olive oil
dried thyme
almond flour
canned chipotles in adobo sauce
Shopping list
Produce
2 fresh tomatoes
1 red or yellow bell pepper
2 packages romaine lettuce hearts
1 8oz package/bag baby spinach leaves (6 cups or more)
2 hass avocados
1 bunch of celery
2 heads cauliflower (or 6 cups total frozen florets)
1 large spaghetti squash
1 small head raddichio
1 bunch fresh basil
Dairy
8oz sour cream
16oz cheddar cheese
8 oz cream cheese
3 dozen eggs
4 oz feta cheese
1/2 gallon unsweetened almond milk
16oz heavy cream
8oz package of string cheese
8oz package pepper jack cheese slices
1/2 lb salted butter
4 oz parmesan cheese, grated
Grocery
8 oz jar salsa verde
4 oz canned chopped green chilis
2 bars lindt 90% chocolate
lite salt (half potassium half sodium)
1 can artichoke hearts in water
8 oz jar tomato based salsa (sugar free)
Meat
2.5 – 3 lb boneless chuck roast
12oz roll of breakfast sausage (sugar free)
1 rotisserie chicken (or bake your own)
1lb package italian pork sausage links
1lb ground turkey
1lb ground beef
1lb sugar free bacon
Frozen
10 oz package frozen spinach
10 oz package frozen broccoli florets
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.
- Remove all the meat from your rotisserie chicken and place in a container for later. Boil the chicken carcass with peppercorns and about a gallon of water and simmer for 4 hours (or longer) to make your bone broth. You may have to add a little more water as it reduces. You should end up with 5 – 6 cups of concentrated broth after you strain out the solids. Add salt and lite salt (for potassium) at the end to your preference. Store in the fridge for the week or freeze.
- Assemble and bake your Sausage, Spinach & Feta Frittata and cut into four inch squares for the week. Extra portions can be frozen.
- Make ahead your Easy Cauliflower Gratin and refrigerate. Extra portions can be frozen.
- Assemble and bake your Chili Spaghetti Squash Casserole and refrigerate. Extra portions can be frozen.
- Make 2 batches of the Cream Cheese Pancakes and refrigerate. Heat for 30 seconds in the microwave if desired.
- Cook the entire pound of bacon and store in the fridge until needed. Microwave about 20 seconds before eating.
- Assemble Anti Pasta Salad and divide into 1/2 cup portions. Meant to be eaten cold or at room temp.
- Assemble and cook the Sundried Tomato and Feta Meatballs. (DON’T EAT THEM ALL) Extra portions may be frozen.
- Cook the Cuban Pot Roast and set aside portions for the week. Freeze the extra portions.
So there you have it. Week One down. I know it’s clunky but I’ll work on making it more user friendly next week. Looking forward to how you’re doing so far! I know some of you haven’t started yet, so I’ll look forward to hearing about your progress next week!
I started on Thursday and so far I’m down 2 lbs and solidly in ketosis, and it only took a day and a half! This is why I love ketostix and being able to easily verify ketosis whenever I want to – it’s a great motivator when you’re just starting out.
Still having headaches but much less than I anticipated which is a nice bonus! I’ve been drinking TONS of water and I think that’s helping with the detox so far. Hopefully I’ll have some significant progress to report by Saturday! Have a great week!!!
Ready for Week Two?!?!? LET’S DO THIS!
To get more great keto recipes for every season, download my super bundle of FIVE e-books for just $19.99!
Denise says
Thank you so very much for making keto menus and ingredient lists etc! A good friend introduced me to keto a couple of years ago but I’ve never understood the whole concept until when I saw your story. I am gathering the information I need and am going to start my new journey soon.
Thank you again 😊
Lisa R Matarazzo says
I love this meal plan so far and I’m mid-week. Everything has so much flavor and the preparation was fairly easy. I look forward to every meal and the dark chocolate treat after dinner. Thank you Melissa!
Diadra l Hinton says
Thank you so much for the time it took for you to make these meal plans. I follow you on pinterest all of the time. This is the first time I have seen theses meal plans and so excited to start it. I will track my success for you thank you again. Your amazing
Diana says
Just want to say Thanks! for your website, meal plans, and recipes – You crack me up, and everything you suggest is both easy to make and oh, so, delicious!I I’ve never been much of a diet person, but since menopause happened I’m at the point where I needed to find a new approach. My sister introduced me to your website after having success with it (after 4mo she’s down nearly 20-lbs!). I did the EggFast before the holidays and lost some weight, but then, well, the holidays… thankfully I didn’t gain it all back! Round two this past week and at day 7 of the EggFast; only down an additional 3-4lbs thus far, but fully in ketoses now! Next step, I’m using your other meal plans, at least for a while, till I get the hang of this Keto style of eating. Anyway, I just wanted to tell you how grateful I am for all of your work and information!!
Mellissa Sevigny says
Thanks so much for that feedback Diana, I hope you continue to lose on the plans until you reach your goal!
Teresa says
Hey, I’ve looked over the comments and I don’t see this anywhere but what can I substitute for avocado?
Melissa says
Hi, so excited to find this site. About six years ago I lost 70lbs on a low carb diet. And right after I hit my goal God surprised us with Our third baby girl. I was in my mid 30s so I was shocked. And let’s just say I never lost all the weight I gained during pregnancy. And due to diabetes a low carb diet helps keep me off of medicine. I have started on my own and off again, multiple times. And I think because I get bored with what I make to eat. I feel so lucky to find a site with meal plans and shopping list. I really think having a list and my daily meals planned will be my goal to success. I’m on day three of the 3 day kickstart down two pounds today.I have 40 lbs to lose. Thank you a million times thank you for the work you put into this. You are awesome. I believe this time I will succeed.
A Dossey says
It would be amazing if we could choose to double the amounts within the shopping list automatically for those of us needing to cook for two vs one. I always mess up and forget to double at least one thing when shopping. adding this option to the recipes would also be great.
Denise H. says
Good afternoon., I want to first say the egg fast is no joke I lost 11.5 lbs. now I have transitioned to the first week of you keto plan, I have a question can I use Splenda stevia sweetener with my delicious heavy cream coffee?
Mellissa Sevigny says
Yes!
Jackie LaCroix says
Mellissa! You are amazing and Thank You! for all of your hard work! You never disappoint with your recipes or meal plans and when I go off my keto plan you are there to pick me up! I’m in the middle of my week with prepping and I just made the “anti” pasta salad. Wow! So far everything has been delish but that salad!!! Keep up the fabulous work!
Mary Waterloo says
Thank you so much for these well thought out menus! I’d like to make one suggestion though. Would it be possible to also use weight measurements for some of these things, to make accuracy easier? Take avocados for example. They come in so many sizes, so 1/2 of one may be the same amount as a whole one from another batch. Weights are also helpful in other ways, and I love recipes that include how many grams of flour or whatever. Thanks so much.
April says
Great menu, thank you for also including a shopping list :)
ev baker says
i have both of your books……… This new site is wonderful……. i’m struggling to keep at my new
goal…… beginning eons ago with low carbs and switched to keto about two-three years ago… i’m a slow looser.. but the great news………. I lost 100 pounds to my goal……….. life is amazing. My mind has not wrapped around the new me, but I get a glimpse every now and then. Thank you for what you are doing.
Alessandra Isgro says
Hi Mellissa
thankyou so much for putting this together, this is AMAZING! and so easy to follow! i had some headaches and this week was hard! i am half way through week 2 and loving it!
the food was so yum!
Farah Rahman says
Hi
Any other suggestions for dessert such as strawberries and cream? I don’t like chocolate over 70%
Kim says
What Italian sausage do you buy? All the ones I am looking at have added sugars.
Darvin says
If you can find the Jennie-O brand, it’s the only one I’ve been able to find without dextrose or anything. It comes in both regular and hot.
Esperonsa says
I love your recipes! I will meal prep this plan. Thanks so much for sharing!
Lisa says
Mellissa, I first want to thank you for making this such an easy process with all the daily meals, shopping lists and meal prep. That got me so motivated to get started and I couldn’t be happier. I am currently on week 2 and lost 4 lbs. I started doing keto on my own on Jan 4th before I found your meal plans. In total I’ve lost 13 lbs. I am really enjoying your recipes so far. The one item I had an issue with was the flax pizza. (Never had flax before). I am just eating the toppings…lol. Thank you again!!
Susie LaBelle says
hey there ~ checking in after finishing week one … it took me 2 weeks to finish up all the good food but I did it with just one cheat day (I caved). So, I’ve only lost 2.5 – 3 pounds which was somewhat discouraging as I committed and stuck to it. The cheat was towards the end of week 2 (emotional eating). I’m on to week two now, starting today, hoping for more loss this time…the recipes are delicious; i’ve already tried the jalapeno popper soup {{{DELISH}}} thank you for doing this <3
Lizzy Bee says
First off thanks you for all your hard work I know it takes a lot of time to make these plans and I’m super grateful!!!
I have one question (for whoever can answer it) and it’s probably gunna sound dumb but I’m having trouble measuring my veggies like how much actually is 4cups of cauliflower? Like do I just fill a measuring cup with florets? Or should I go by weight because I have a food scale I’m just a little confused I’m kind of a rookie in the kitchen so maybe some can give me a tip?
Mellissa Sevigny says
Yes, fill a measuring cup with the florets.
Josephine Angeles says
Hi Melissa,
Thanks so much for this plan and the prep ahead. I appreciate that a lot. I have a question: Instead of using cauliflower, is there another vegetable I can use for the Gratin and the Anti-Pasti recipe? I am on a low FODMAP diet, and cauliflower happens to have high FODMAP. Please advise.
Thanks,
Jho
Tara says
Greetings! I’m getting all prepped to do this plan and I noticed that for the Sausage & Spinach frittata serving, this web page says a 3″ square serving, but the PDF says a 4″ serving. I looked at the actual recipe.. and regardless of the inches.. I figured out it’s 1/12 of the recipe.. but I just wanted to let you know.
Marcia says
I don’t like cream in my coffee. Can I use organic coconut oil,Avocado or Olive oil in place of the heavy cream?
Mellissa Sevigny says
yes!
Davina says
Hi, I would just like to say THANK YOU for making the 7 day meal plan so easy and using up the leftovers for each day. So many meal plans have so many different recipes and do not yield any leftovers or they yield too many but don’t incorporate them into the other menus. As a busy Mom this is much appreciated! Same goes for your kickstart 3 day meal plan
Nicolle says
Hi, today is my first day with this meal plan but I have a question regarding to day 5…the dinner; the cuban pot roast. I cooked it today but don’t want to freeze it because it won’t taste good. I am Mexican and my parents told me that frozen COOKED beef won’t taste good again. So, can I replace some of the meals like, on day 5, I can do it as day 2? My family is not going to eat the chuck roast :\
Please help.
Mellissa Sevigny says
Sure you can change up the days.
Miranda Shoppee says
Hi
I’m going to give your 3 Day Keto Kickstart a go next week. Day One Breakfast includes coffee with heavy cream. I don’t like coffee, what can I replace it with?
Mellissa Sevigny says
Tea or nothing is fine.
Tammy says
Just wanted to say thanks for the fresh start on keto. I’ve never done it before. I started out with your book and saw the blog name in there. This has helped me so much. I’m not perfect on it but I am going with the flow. I got off track with the recipes for the week but I just replace one with the other. LOL! Thanks again.
~Tammy
Mellissa Sevigny says
Welcome Tammy!
Tina rist says
Hello! First off thank you for your time and energy you give to this website! First time ever reading about keto and not being scared off! I did a 57 hour water fast and am now on day 3 of your 5 day egg fast. Im down 11 lbs so far! Im making my menus and planning ahead using your 3 day kickstart menu plan and then wk 1. With that being said and i hope it’s ok to ask bc there are so many comments that i couldn’t read them all. For breakfasts is it ok to do bulletproof coffee instead of the coffee with heavy cream n sweetener? I didn’t think i would love it and i do! The other i can do too but just prefer the bp. Thank you again!!!
Mellissa Sevigny says
Hi Tina, yes you can do bulletproof coffee on the plan!
Shari says
Am I the one millionth to say thank U? THANK U! we have been struggling with Keto since January, so much wrong information and no meal plans that made sense, what do u mean Wonder bread is OK????? So I will gratefully be the one billionth to say thank U for doing this and I promise to never ask U a question I can figure out for myself.
Brenda L. says
I wanted to know that you are most likely a life saver. I have multiple health problems that have reared their ugly heads over the past 12 years: breast cancer, sleep apnea, high blood pressure, lymphedema, diabetes, ulcers, back surgery, and most recently a very slow heartbeat resulting in a pacemaker. I have been totally frustrated with the lack of understandable resources for meal plans to deal with these problems. I was researching the Keto eating style when I came across your web site. LOVE, LOVE, LOVE IT! I had already purchased my weekly groceries so this gave me time to study, print and even try a few of your recipes before committing full time to Keto. YOU have made this so much easier to begin that I can’t thank you enough. I have two young grandchildren living with me and even they liked your recipes. I am multiplying the ingredients in your recipes to accommodate everyone. I plan on fully starting the Keto diet next week after my next trip to the grocery store. I look forward to seeing the results. My weight has consistently increased over the past 12 years and I have had it. I even gained weight during chemotherapy when everything tasted like cardboard or aluminum foil. This has to work. I have not seen anything as user friendly has your meal plans and shopping lists. Thank you for all your time, effort, and commitment to the Keto diet.
Drew says
Finally, a plan that’s not all over the place with unstructured (albeit good) advice! I’ve been in ketosis for about 4 weeks now and have lost 20 lbs so far, but have been plateauing now and although I do intermittent fasting along with it a couple times a week, I’ve not been able to get past this stall. My previous plan had somewhat of a structure but not enough for it to really make sense and I was struggling. Just so happens that 1600’ish calories will put me at the perfect calorie deficit for my BMI, so looking forward to tackling this! I’ve had bariatric surgery last year too, the vertical sleeve variety where they remove 80% of your stomach pouch, so I can tell I’ll have trouble eating the recommended serving sizes, but as long as I wait a bit I can usually finish amounts as shown in this plan. I’ve prepped the first week and am ready to go, thank you!
I will say one thing though, to others who may be about to start this – some of the recipes are a bit more than you need for the week, so if you’re on a budget for one, CHECK THE SERVING SIZES NEEDED FOR THE MONTH and reduce the recipe by that amount! The sausage/spinach/feta frittata for example yields 12 servings but if following everything to a T, you’ll only be eating 3 of them. 9 left-overs, and I checked ahead in the plan a little ways and didn’t see repeats of that particular dish so I guess my fiancee gets the rest! She doesn’t mind though because it’s dang tasty.
wcu_bearcat says
THANK YOU for the shopping and prep lists! Made cuban pot roast and invited family over last night. they were SO impressed, as was I. Delicious. I am a huge fan of all your recipes and appreciate you so much!
Dave Larkin says
I love that you took the time to do this, thank you so very much! I do have 1 question, why am I so hungry on this plan?? Like Im starving all the time. Im 6ft, 235 I work out moderately would like to work out more but Im scared because I am so hungry all the time. I am following your plan by the book, but I dont think its enough food/fat. Please help.
Nicole Hall says
Hey Dave!
The first week may take a little time to adjust. If it were me, initially I would up the calories, maybe eat a double portion at lunch and dinner. Also make sure that you are drinking plenty of water, some say .5 oz for every pound you way. I drink a gallon every day regardless of weight.
Once your body adapts to low carb and your brain figures out how to use the fat for energy the hunger should subside. I would give it a solid 2-4 weeks just adjusting to low-carb and not worrying about the calories!
I hope this helps!
Ashley says
I am on the first week of my new Keto lifestyle. It was kind of overwhelming in the beginning when I first tried to find information about doing Keto. I recently purchased your cookbook and am using your meal plan as best as I can as I go along this first week. I wanted to thank you for making a cookbook that not only has delicious food, but also has a helpful meal plan with a shopping list included. I was just going to continue on and try to come up with my own meal plans after week four, but I am so excited to see the meal plans on this page. Thank you for wanting to help people succeed. Starting a diet on your own can be difficult and your cookbook has been such a big help.
Gail Tomlinson says
I happened upon your website today and I am so glad I found it! I am type 1 diabetic and although I eat fairly healthy, I don’t have an actual plan to stick to, so I wind up eating off and on all day. I am the type of person that needs a menu to follow, I need to have that regime or I am all willy nilly (A.D.D). anyway, I lost my job after 17 years and can’t afford to buy into the plans out there. When I saw that you are sharing them with no fee I about cried. The menu & shopping list are a saving grace. Thank you so much for doing this. :-D
Mellissa Sevigny says
You’re so welcome Gail! Keep us posted on your progress! ?
Anna says
I didn’t have time to go out and get a spaghetti squash this time, so I used zoodles. It came out great! I used about five medium to large zucchini (more than four cups cooked); put the raw zoodles on a kitchen towel covered with paper towel on the bottom and top; and let the moisture drain out for about a hour. I then sauteed the zoodles in olive oil until they were not quite tender. I didn’t add any butter because the I used the olive oil to saute.
Alexri Patel says
Hi Mellissa! First off thank you so much for providing free keto meal plans on your website! You’ve truly inspired me to start this journey and you’ve made it so easy for almost anyone to start it ? However, I’m feeling a little discouraged at the moment. I’ve been on your week 1 meal plan and I’m about 4 days in. I weighed myself to check progress and only saw I lost 1 pound and I used my KetoStix and found I’m negative for being in Ketosis. I’m not sure what I’m doing wrong here….I will admit in the last 4 days I had one glass of wine and one vodka soda. I also had a double double protein style from in n out (which is keto friendly) for dinner one of the nights. Aside from that I’ve followed the plan exactly as laid out. Could those be the reasons why I’m falling behind and not seeing the right results? Help please ?
Jenni says
The Cuban Pot Roast from day 5 (also used day 6 and 7)
Kelly J. says
Mellissa, I cannot thank you enough for your awesome website and your AMAZING weekly meal plans. I thought keto was going to be a huge pain, and I was really not looking forward to starting. Then I found you and your website. My husband I did the 3 day jump start and are on day three of week 1. The food is all delicious, and it’s easy breezy to cook and track everything. I just wanted to let you know that 3-4 years later, you are still helping people. Thank you, thank you, thank you!!
PS. Your cheesy cauliflower puree is the BOMB!! I have tried making mashed cauliflower a couple of times and it always turned out watery and terrible. Yours is hella delicious!!
Becca says
Is it okay if I substitute frittata or eggs for the cream cheese pancakes? I really don’t enjoy pancakes at all… also, what (besides the obvious water) can you drink during Keto? Thanks!
Ebony says
Hi,
Do I just double up on the shopping etc if I’m doing it for 2 or are there leftover etc.
Thanks
Ann Chavez says
I just made all this tonight and I had some left overs. The Sausage & Spinach Frittata I had enough to share with 2 people, the meatballs were for 1, the chili squash I had enough for 1 plus 1 extra serving, The pot roast I had enough for 1, Egg salad is for 1, bacon is for 1, the pancakes are 1, and I will be making the cauliflower tomorrow.
Stefanie says
I have loved this plan for the last 6 weeks! On week 7, or about to start tomorrow really. I cannot find Ricotta for some reason. Would cottage cheese work?
Brooke says
HOLY COW!
I’ve just recently decided to embark on a Keto lifestyle, and it seemed so daunting. Your blog and these killer weekly meal plans has been the first resource I’ve found that actually makes me feel like I can do this! And I’ve read TONS of blogs, recipes, and articles. I’m sure these weekly meal plans take a considerable amount of time to create, but I’m so thankful you did!!
Starting week one on Monday and I’m so excited!
Stacy says
Did the 3day plan and loved it. Starting week 1… For the rotisserie chicken- skin on or off?
Kendal says
I bow to you, woman. New to the keto lifestyle, I am a long term Atkins diet person and the addition of fats has given me so much more energy and my brain is awake for the first time in years. Just bought 2 copies of your book to enjoy and spread the love, but more importantly to support your good work/effort. I hope everyone on here does the same.
Just, thank you.
Irene says
THANK YOU!!! My husband and I are looking to begin the Keto eating plan and this is incredibly helpful!! The weekly meal plan will take the anxiety out of trying to figure out what we can and can’t eat. Thank you for everything, putting the plan together, the shopping lists, what and how to prep it. So thankful I came across your site!!
Mellissa Sevigny says
You’re welcome Irene! Hope you guys have great success!
Kelly says
I just had to say THANK YOU!!!! I’ve been spinning my wheels looking at a ton of keto friendly recipes and was one step away from jumping off a bridge. Holy cow there’s just soooo much of nothing out there. You have made this so incredibly easy. And to make my week even better, there isn’t a single shellfish recipe ( I’m very allergic).. Yay!!! So grateful I found your site.
cid de licious says
Let me be the 10,000th person to say THANK YOU! This is exactly what I needed to get started. I’ll see if I can find the 3 day thing too, but this meal plan looks perfect!
Cid de licious says
Update – I skipped some snacks according to my keto calorie calculator (I’m short!) and I jumbled meals around a bit. But I lost 6 lbs already, stayed in ketosis (verified by my strips) and didn’t feel terrible. Thanks again for all the tips!
Meghan says
I just want to thank you for these meals plans! My inlaws are coming to visit and they have recently switched to a low-carb diet. These menus fit the bill perfectly. I love how healthy everything seems. You make it look so simple! If we have a successful week, we might just make this a long term thing. Thank again!
Mellissa Sevigny says
That’s great Meghan and how sweet of you to accommodate your in-laws way of eating! I hope the recipes are a hit with everyone!
Jennifer Mileski says
Thank you – your web site has been a LIFE SAVER!!! My doc suggested trying Keto, and while there are a lot of sites out there, most have so many ads and pop-ups that it makes browsing them stressful at best, impossible at worst. Your site has bee user friendly, from a technical view, but also (and more importantly) from an informational view. Your recipes look AWESOME – trying to find meals that my family will tolerate has been a concern, and you provide so many options I think it’s safe to say they will not starve, or deviate too far from my newly adopted keto lifestyle. Again, THANK YOU!
Mellissa Sevigny says
Thanks so much Jennifer, I really appreciate that feedback! I’m excited for you – keep us posted on your success!
Sonya says
I lost 7.8 pounds doing this! And what’s amazing is that most days I only had one snack because I wasn’t hungry, which was amazing since I’m the Bottomless Pit. THANK YOU so much for these plans!
Zina Crews says
OMG, I’m so grateful to you for these meal plans. My girlfriend wanted me to do this a year ago and it was way too much work to put together the daily meals. But thanks to my coworker finding you online I can do this for quite some time, or at least until there are no more meal plans. but by that time I should have managed it. We were skeptical at first, worried the food wouldn’t taste as good as it looked, but to our surprise the meals are amazing. Our diet usually consist of chicken, steak, kale, potatoes and occasion pasta, cokes every day and oh how I love M&M’s. I work 9 hour days and spend 1 1/2 hrs commute each way to work so it doesn’t leave much time to cook. Since I’ve been diagnosed with sleep apnea I have dr instructions to be in bed by 9 to sleep. Okay the real reason why I started now…..my daughter is getting married in September and I need to lose weight, not her words but mine and the doctors. After having been on day 7 of the meal plan, there’s no way I’ll be going back to eating the way I was.
I haven’t had any mood swings, my energy level has improved and I actually want to exercise. I did experience 1 day that I had a craving. Friday I wanted chocolate so bad, so I had one (1) peanut m&m and I was fine. I know it sounds crazy but for me I just need a taste of whatever I’m craving and I’m fine. I usually want to fall asleep after every meal, but it’s not happening.
The meals are awesome and have opened my palate up to new items. When the recipe called for cauliflower, my husband was like “aw lawd I hate cauliflower”, I said either you stick with the meal plan or you cook for yourself. Well, to say the least he tried the Cheesy Cauliflower Puree & Easy Cauliflower Gratin and loved them both. I thought I would get another taste of both but looked in the fridge and they were both gone. All of the meals are great. I think our favorite to date is the Chili Spaghetti Squash, we had to keep ourselves from eating it all at one time. So after our meal I had to portion everthing out for future meals.
Please don’t stop, I have forwarded this link to so many people that I know. I mentioned it on my facebook page and told my friends if they wanted the link I would forward to them. But this is now a lifestylc change for us, and I will be ordering your ebooks.
Thank you again, you are definitely a lifesaver!!
Mellissa Sevigny says
I’m so happy for you Zina! Thanks for letting me know how well you guys are doing, and I’m always thrilled when a sworn cauliflower hater like your husband is won over by my recipes! Keep us posted on your progress as you continue with the plans!!!
Zina says
I forgot to tell you our progress….I’m down 7 lbs and my husband is down 9
Virginia says
Thank you <3 More than you can imagine, you have offered me hope. When I first looked at LCHF, I found your site and read through the plan, using the baiscs to create my own menus, somewhere along the way, I got lost. Today, in hope of maximising the many benefits of this way of eating, I found you again. It was so wonderful to read your commentary again, you have a wonderful, realistic and relatable style. Hearing that you have times when you feel like you need to 'start again' also gave me comfort, there is hope for me yet! I'm very happily looking forward to following your menu and getting back on track <3 again, so very grateful for your presence and generosity <3
Mellissa Sevigny says
You’ve got this Virginia! I’ll look forward to hearing about your progress!
Jemmah says
Hi Melissa,
I have never laughed so much reading your 3day keto blog, thank you it was very much needed. Im only on day 3 myself of my new keto venture, but I must admit my body has gone into shock. I have not eaten cheese,cream or butter in 7 years!! I’ve gone from eating porridge oats with fruit and whey protien everyday morning, to cream laden coffee, with added cheese on my eggs. But even on my mere third day, I am definitely noticing I am fuller for longer. My only bug bare at the moment is going shopping and reading the nutrition labels to find that the majority of food has added sugars even meat like sausages even if the packaging states they are 100% meat?? Go figure? Anyway I wanted to also thank you for your above 7 day plan, it’s great and has enabled me to get some ideas on how tweak my diet plan by keeping it varied. It has definitely gave me food for thought…pun intended. ? I will feedback in around two weeks when my body has adjusted to the onslaught. I am currently weighing in at 168lbs and my target goal is 145-150lbs. Fingers crossed and let the constipation commence.
Joe says
Wow, this was exactly what I was looking for. I lost 70lbs on low carb last year and I discovered that (unfortunately) I am one of those blessed souls that can only lose weight under 20g a day.
I have looked all over for a low carb-low calorie diet plan and the ones i’ve found consider low carb to be under 100 or even 150g per day! Well that won’t do me any good, lol. This looks great and I have had these foods before so I know that they taste great. Excited to use this as a resource to get back on track, thank you, thank you!!
Pallas says
Duuuuude, thank you. Thank you times 1,000. After a grumpy two weeks of trying to figure out low-carb-everything myself and still feed my teenagers a ‘normal’ dinner I was about to throw in the towel. Then I found your site, you’re doing me a huge service having all this info (AND the plan & prep, c’mon?!) in one spot.
You’re my low carb lifesaver.
Teri Law says
Oh my gosh, I did all the recipes from your 7 day meal plan and I make enough for my whole family. This is the BEST food ever!! I have followed your website for a few years and made many items, all of which were fantastic. But the chili over spaghetti squash, So freaking good!! I did not think I would get anyone to eat spaghetti squash and I don’t even like it. But this was just delicious! Everyone loved it! And the spinach frittata, the cuban pot roast, meatballs, the califlower recipes, everything was just out of this world! Please make another meal plan! I was able to get my whole family on board with low carb just because I fed them your recipes. Thank you so much!
Allena says
Woo-hoo! Made it through my 3-day kickstart (actually am on day 5 because of my leftovers, haha), but it put me into ketosis a couple days ago, and I’ve been staying there- being sure to check my Keto Stix daily. 7 pounds gone (though I know some of that is water weight), but today I fee great and am going to get this 7-day menu going! I love this diet, and the food you have on here is awesome! Finally something I feel like I can stick to. Thank you!!
Tracie says
Hey! I did the week one and I’m down 8.5 lbs. I’m thrilled!!
One thing tho: add peppercorns to the pantry list and the Kraft Mexican cheese mix to the dairy. I didn’t peruse the recipes first and found myself running out for those ingredients.
Thank you so much for this! This is really the kind of diet plan I needed: real food, recipes, grocery lists and prep instructions. I can’t thank you enough! Even the substitutions I made weren’t difficult to fit in because so much of the base plan was done for me. I’m not sure I would have been so successful and so eager to continue if I hadn’t found your blog.
Lori_VT says
Hi Melissa,
Thank you for an amazing program and recipe archive! It makes transitioning to Keto so much easier! I wonder if you can direct me where to find some of the weeks’ plans; I don’t see weeks 3-6. I love the variety, and the recipes really whipped up quickly. I don’t eat nightshades, so I’ve made a few substitutions. I hope to see some results soon! I’m going to try my keto sticks to see if I register in ketosis yet, but I have never seen them change color.
Jami l Chavez says
I am so blown away at your selflessness! It is absolutely incredible that you would take the time to do this for people you have never and probably will never meet. May you be blessed with blessings upon blessings! I’ve just joined your Facebook page and will join anything and everything else you have. Your writing style is a freakin hoot! I LOVE IT!!!! So very entertaining. Thank you, really, I sincerely thank you for all the hard work you put into this.
Mellissa Sevigny says
You’re welcome Julie – hope you see great results on the plan!
Yendi says
Thank you. Thank you. Thank you.
I was LCHF all last year and took off a significant amount of weight. Then… Thanksgiving rolled around..and a little voice said: “Yendi..you have been Great. Just take Thanksgiving off…okay..the whole four days..then back on on Monday.”
Well that rolled in to anniversary dinner out and Christmas parties and shopping(who has time to cook) and on to WTH it is almost Christmas…back on the day AFTER…which prolonged in to wrap up football season and a family-after-Christmas Christmas-party ..and then the NYE celebration and now …well let’s just say my carb addiction certainly had its way with me. Lacking motivation other than the disgust that I felt reading the scale number…running across this post made me feel like a life-line was thrown to me.
So. Thank you from the bottom of my heart for the rescue. I am heading out first thing in the morning(not Monday..it is too urgent)…to get back on plan…armed with your shopping list…no excuses. THANK YOU.
Mellissa Sevigny says
I feel your pain! Now that I’m back in the saddle it feels great and I’m seeing the scale budge slowly but surely in the right direction again which is empowering! Hope you have great success on the plans – let me know how you do!
Michelle Marrujo says
OMG! YOU ARE AMAZING!!! THANK YOU THANK YOU THANK YOU!!!! I am in week 1. I already lost 15 pounds on my own but doc said I am pre-diabetic, so here I am. I am 5 foot 8 and weigh 120 pounds, so not sure why my blood sugar is out of control. Anyway, the first meal prep took me 4 hours maybe I am slow, or maybe distracted by my 7 kids, ha ha ha. I just want to feel better and after day 1, I feel great!!! I will let you know how it goes! Thank you for doing all the work for me!!
JoAnn says
Hi Mellissa,
You might be new at this but you did great! Your menu is almost exactly what I’ve eaten in the last week :) I love eating Paleo always but now I have to loose about 10lbs for the holidays to I’m doing the ketosis steps.
At first, if you take the time to look at your labels when you food shop, you’ll find the products that are low, or no carb and high protein – then keep buying the same stuff. You’ll spend less time when you get the hang of it. For example you should be able to find mozzarella or cheddar cheese with no carbs, that way you can have more. Also, there are some great FREE phone apps that help – I use the Atkins Carb Tracker.
Love the cream cheese pancake recipe – Thank you so much for sharing
Katey says
Hey Mellissa, I just wanted to tell you how much I appreciate all the work you have put into this site to help others. It’s truly amazing! I’ve been on and off low carb and basically making it up as I go. I finally realized I wasn’t losing any weight because my intake of carbs was a whole lot higher than I was thinking. When I found your keto menus- all planned out I figured I’d just had to try it. It’s like having someone hold my hand and guide me through the process. Today is day 1. I am looking forward to letting you know how I progress. Thank you for all the information and guidance you provide. And thanks for being real in your blogs. Also, love the cookbooks! I just got those last weekend. You’ve got me psyched – I am going to be successful and lose this weight!.
Teri says
Thanks so much for building these Keto meal plans! What a huge help. I was on moderate protein, moderate carb and low fat along with being preservative and gluten free so this is a very different approach for me. It’s a welcomed change to feel full while dieting. And your recipes are very satiating. Earlier in the week, I was down a couple pounds, but after finishing Week 1, I’m only down 1 pound total. I’m going to stick with it for a few more more weeks. Hopefully my body will start responding soon.
Claudia TN says
Wow. All the work you’ve done! Thank you from the bottom of our (my husband and me) hearts! I promise to never, ever ask a question that I can answer on my own. And I love math, so substitutions won’t be a problem. I promise.
Karen says
Week 1 in the books, lost total of 7 pounds and 9 inches, very excited. Thanks for sharing the menus, just
love the food, and I did not have any side effects such as headaches,just added energy. Loving keto diet.
Thanks,
Karen
Rita says
Ok I have been having a ball reading all of the comments! I am un-officially starting today, by that I mean I had already had a protein (something sweet) for breakfast, went for a walk, and then got all wound up when I found a bunch of stuff on the keto diet on the web. After looking around, I lit on your site. Good thing. So what I mean about un-officially starting is, I don’t have much meat or fats in the house. Going to store after lunch. Soooo…what to have. I found some tuna in pantry, mixed some of my Coconut cream (about a tablespoon), some Balsamic vinegar, and some dill pickles together – oh – and some cayenne pepper. It would have been heavy on the protein, light on the fat and carbs. But I had to make do. I feel light as a feather.
I am sure going to sneak that Cauliflower mash on my husband. He is like feeding a picky three-year-old. I want to cut down on his carbs. I am all in with your diet Mellissa. Will keep you posted on my progress.
Shannon Fry says
I just gotta say I’ve been researching for 2 weeks straight now and decided to start on Monday. I had found several “keto startup” menus but they all fail in comparison to yours. They all use hard to find ingredients and some i’ve never heard of. Yours are totally something we can all find in our local grocery stores and you utilize leftovers to make it so easy.
Im excited to start my first keto experience and i’m so so grateful you’ve taken so much time out of your day to do this for us beginners. Really makes the stress of it all much lighter.
THANK YOU!
Sarah says
You are officially my favorite person. Thank you for taking the time to do this. I’m newly keto/low carb and your blog is a Godsend! I had no clue where to begin and then I came across IBIH and that was it. Day 3 keto and it’s crazy how I’m not hungry. That NEVER happens! lol Thanks again!
Nikki says
First off, thank you for the meal plans. I have eaten LC before, but the meal plans and shopping lists are so helpful when getting back in the swing.
Secondly, thank you for the laugh. I loved the are you trying to annoy me part of this post. Sounds like something I would say/write. I always enjoy an unexpected laugh, so thanks again!
AKM says
Oh my goodness, I found your site Googling “budget low carb weekly plan,” and I cannot tell you how perfect this is. I put on weight last fall and over the holidays and I feel awful physically and mentally, and so I know I need to get back on the LC horse. I feel overwhelmed with life right now, and I just wanted something that was all set out for me and that didn’t have a brand-new recipe for EVERY meal, EVERY day. (Really…who DOES that?! People have the time and the money for that?! Sheesh!) This looks amazing! It’s even got foods that fit my palate, AND you give a prep plan. You just made a yucky day — medical/insurance woes, blech! — WAY better, and I thank you. Can’t wait to dig deeper into your site!
Mellissa Sevigny says
Thanks Jill! You can definitely go straight to the 7 day if you want to – they will get you into ketosis within 3 – 4 days as well! Let us know how you do!
Jill says
Great!!! Thanks for the quick response! :)
Jeny says
Oh my goodness. You are amazing!! Thank you so much for all of this. I love that you have a list of recipes. You have taken the work out of it for me. That is exactly what I want! Just tell me what to do. I don’t like to cook. My husband does the cooking for our family – he loves to. But he like yummy fattening foods that I am not eating. So I am on my own. So I love that you have taken the work out of it for me. Thank you for all your hard work.
Mellissa Sevigny says
You’re so welcome Jeny! I hope you have great success on the plans!!!
Jennifer Goldman says
Hi Mellissa!
I stumbled on your blog and it is EXACTLY what I’ve been looking for. A horrible planner needed your help and here it is! Quick question….does your shopping list and meal plan serve one person or more? Just trying to figure out if it will only feed me and I need to double it for my boyfriend, or it feeds more than one. Thank you so much for all of your hard work!
Mellissa Sevigny says
There will be leftovers of some of the recipes to share, but the plan is written for one person. If there are two of you doing it, some of the recipes will make enough and others will have to be doubled – you’ll just have to check the amount of servings each recipe makes vs. how many servings you’ll need for the week if there are two of you. Later weeks include a note about how many servings will be leftover for each recipe to help you figure that out! Hope you have great success on the plans!
Leah says
Hi Melissa,
You are an absolute life saver! I really appreciate that you try to incorporate some sweet desserts in there as well because after 6 days of Keto (and 4lbs lost so far!) my sweet tooth is CRAVING.
Im so busy all the time that printing out your weekly meal plans and cooking everything over the weekend has been such a blessing.
Thank you again!
Leah
Karina says
Wow you are absolutely AMAZING!
My husband has Type 1 diabetes. Having a keto diet has always help stabilize his numbers. It has been very difficult to stick to and to plan a keto diet so we often struggle to stick to it.
Your plan makes everything easier and everything looks so delicious. Thank you sooo much for the hard work you put into making this blog so awesome.
Charlene says
I love this plan! Thank you so much! I am waiting on ketostix in the mail, but I have a lot of the symptoms and I’m dropping weight like crazy. Funny how much sweeter those chocolate squares taste on day 5 than day 1. That’s usually a sign to me I have detoxed from sugar; the thought of “regular” sweets alone makes me shudder. No more cravings!! yay.
Mellissa Sevigny says
Congrats on kicking the cravings and dropping the weight Charlene! It’s cool how the 90% Lindt tastes gross when you’ve been eating sugar all along, but is the most amazing treat ever when you’ve been off sugar for awhile!
Grace says
So, I’m late to the party but I wanted to say that I’ve decided to take the plunge and I was so, so thankful for the shopping list. I ran to the store on the way home from work today and grabbed (almost) everything I needed. I came home and managed to get the Spinach and Sausage Frittata in the oven, the Cuban Pot Roast in the pressure cooker (2.5 pounds of meat in 40 minutes for the win!), the Cauliflower Gratin is cooking, and the Sundried Tomato and Feta Meatballs are completely done. It’s only been 90 minutes. I am planning to make the egg salad, cook the bacon, and the Cheesy Chili after the kids go to bed. I’ve made the cream cheese pancakes before and I prefer them on demand and it’s easy since they are dead simple to make.
I can’t get over how easy and fast ALL of these recipes were – thank you!!!
Mellissa Sevigny says
You’re welcome Grace, hope you’re still going strong!
Grace says
Thanks, Melissa!
I am still going strong even though there were two dinners out this week for a family anniversary and retirement party. I managed to find decent options at the restaurants – what would I do without the iceberg wedge? – and avoided the bread basket successfully.
I’m down 4.5 pounds today and feel great. My only problem is that Mr. Man keeps stealing all of my food. :-/ I guess I’ll make double batches this week.
Thanks again for all the amazing recipes!
Grace
Nicole says
Melissa, I am so grateful for a plan like this! I’m been low-carbing it for a month and have lost 8lbs. But my scale also goes up instead of down on occasion (probably because I don’t plan ahead and eat whatever I have available). I’m planning to start using your plan next week and will most likely add in a salad here and there to fit in with Atkins’ “foundation veggies” amounts. Just wondering if you’ve received any feedback from other Atkins followers who have done the same and seen success? – it’s OK if this question gets me a snarky comment :)
Thanks again for the work you’ve done and I can’t wait to try the cream cheese pancakes for myself!
Mellissa Sevigny says
Hi Nicole! To get the best results on any ketosis based low carb plan it’s important to stay below 20g net carbs per day or you’ll risk getting out of ketosis and slowing your progress. If you’re going to add more salad to the plan I would just be careful to omit carbs elsewhere (snacks, dessert, etc.) to make sure you aren’t over the carb limit for the day. Some people can eat more than 20g and still stay in ketosis, but the only way to be sure is to use the ketostix to ensure that you are still excreting ketones. If you can add more veg and stay in ketosis then it’s a win win for sure! Enjoy the pancakes! :)
Diane says
Great week! Got Hubs and college daughter to follow the plan. So here are totals Me: 5 pounds down, Hubs:4 pounds down and Daughter: 9 pounds down! Grand total: 18 pounds ( as they say Priceless!!)
Thank you Melissa!!!
Lindsey says
Wow! You really are the best! :) And it is important for people to educate themselves… There is no one-size-fits-all lifestyle plan so being able to use these things you provide as a kick-start and a way of learning is an invaluable opportunity! Thanks so much for all you do!
Melanie Martinez says
Hi Melissa,
Just wanted to tell you that I am amazed that I lost two pounds after just following for two days! I haven’t starved, I’ve actually been more full than usual. I can attribute a lot to drinking extra water again (maybe), but other attempts I’ve made haven’t yielded such fast results for me. This is inspirational and now I’m even MORE excited to continue. I LOVE LOVE LOVE your recipes, I cannot thank you enough for this 7 day Low Carb meal plan. Recipes, real food that regular people eat! Oh and I don’t have to give up my coffee… just yet. I’ll keep you posted with my ongoing results.
Merja says
After my first week – total lost 11.2 lbs!!!
Mary says
Dear Melissa,
I am soooo excited to have found your blog…it is absolutely so well organized and the food looks dynamite.
I am writing to say a million thank you’s for your time in creating this 7 day Keto meal plan. -It is just exactly what I was hoping to find over the internet for a long while, but without much success!-Even if you provided a 1 day menu, I would have been grateful, but wow…you created so many options for people in creating 7 full days! -That is a lot of work and careful thought & planning on so many levels! The fact is, by just having a one day sample menu, we keto-kids would have a solid blueprint for getting into ketosis -But to give us 7 days of CHOICE meals is on your part, very loving and generous. Melissa, you have given us High Fat/Low Carbers so many options, to use one day of the menus, or all days (I’m personally using ALL :)). I know I’ve went on…but I’m overflowing with gratitude for discovering your site. -Sincerely, your new friend in Canada, Mary
Mellissa Sevigny says
9 POUNDS! You are a rock star! And your thanks is more than enough! Keep us posted on your amazing progress – it’s very encouraging!!!
Mellissa Sevigny says
This comment made me LOL Brooke! I HATE the sound of other people eating in my ear already, but a chip cruncher? Violence would have been a definite possibility – actually while suffering carb withdrawal make that a certainty! I admire your restraint! ha ha! Hopefully by now you’re getting over the crankiness part of it and the worst is over! :) Thanks for the My Fitness Pal recommendation – it’s a great resource!!!
Amanda says
You’re so sweet! Part of the issue in my house is that I do all the cooking, so I need things quick & easy and things my husband will eat (thankfully my 13 year will eat anything that won’t eat him first). As far as vegetables go, I pretty much live off green beans, broccoli, onions & peppers. I’ll eat spinach but I’m not a huge fan. My husband will eat it if it’s mixed in a salad. But mostly, he’ll only do leafy greens in smoothies. I’ve tried to do low carb before and failed, partly because I was the only one on board & because I don’t think I was eating *enough, so I was always hungry. I’m excited about trying again though! We’re having the Cuban pot roast for dinner tomorrow. I also have plans to have meatballs for lunch every day at work (using my new crockpot lunch warmer, seriously best thing ever for cubicle workers!) and I’m going to try freezer cooking for a few meals this week too – chicken fajitas (no tortillas for me) and Hungarian goulash. I don’t know the carb counts for either one, but they’ve got to be better than what we’ve been eating around here. I’m planning on really starting next weekend and seeing how I do over the long weekend.
Thanks for the motivation & your meal plans. :)
brooke says
I am fairly new to your site and I just am amazed at how generous you are with your followers. I have written out my grocery list and am about to tackle a bit of couponing to try and make this first week a little easier on the budget, but I can see how this will be more affordable in the following weeks.
Thank you from the bottom of my heart! This is the first full week plan I’ve seen that doesn’t have tons of crazy food in it that won’t be eaten. I purchased your e-book The Gluten Free Low Carber last week and I am ready to tackle these last 15 pounds with you all. Thank you!!
Kelly says
WOW! Melissa you have gone above and beyond on this meal plan! People need to realize how much this plan is worth! I paid over $300 to another keto blogger for a meal plan and you have so generously done all of this work for FREE! I am eternally greatful and have told all of my friends to check out your blog. This is better than any Christmas gift anyone could have given me. You are truly the best and I so appreciate what you are doing!
Maria says
Melissa, I will repeat myself: YOU ROCK! How unbelievably gracious of you to do this, not just once, but again for next week!
I tried your “Better than Potatoes” Cheesy Cauliflower Puree (Low Carb)”, and though I think I used the wrong blade on my magic bullet, it ‘crumbled’ it enough that it had substance enough for my fork to really get into it, which then got into my mouth, time and again! I made about 2 cups, and before I knew it, the bowl was E M P T Y! It was THE ABSOLUTE BESTEST EVER non-cauliflower tasting cauliflower I’ve ever eaten. (I used shredded mozzarella, Parmesan, plus added about a slice of bacon, crumbled, garlic and onion powders, salt and pepper to taste). Thank heaven I only made 1/2 as I still have some to make as part of the menu plan for this week!
Kendra says
Mellissa, thank you so much for all your hard work in putting this together (so quickly, mind you!). I’m also on Day 1 (but have been doing low carb for many months… just needed a jump start after the holidays). I’ve lost count on how many times I’ve visited the bathroom today. Ha… getting my water in, though! I’ve been full throughout the day and have enjoyed this first day of meals. At first glance, I really like how you organized the Prep List which will help us prepare these meals for the week. Looking forward to the week ahead!
Glad to hear you’ve already hit ketosis… great job!!
Mellissa Sevigny says
You’re so welcome Kendra!!! I’m in the bathroom constantly too but I just imagine it as dissolved fat molecules leaving me – don’t care if it’s true or not but it keeps me drinking my water that’s for sure! Glad you’re enjoying the first meal plan and hopefully the next one will work for you too! Keep me posted on your progress! And keep drinking your water!!!! ha ha!
Patty says
Thank you so very much, this is just fantastic!!!! Love it!!!!!!!!!!
Mellissa Sevigny says
Thanks for the feedback Patty!!!
Rae says
Thanks so much for all of your hard work! This will give me great guidance to create my own custom menu as I go about my keto lifestyle.
Mellissa Sevigny says
You’re so welcome Rae – I’m glad you can use it and make it work for you!!!
Lisa says
Thank you so much for this Mellissa! I know it’s a ton of work, but it sure helps keep us on track. I really appreciate you keeping the menu full of family friendly ideas as well.
Mellissa Sevigny says
You’re welcome Lisa! I hope your family likes the recipes too! :)
Nancy Wardlow says
Mellissa, You have out done yourself and I thank you from the bottom of my heart! I can’t wait to get started. You totally rock!!!
Mellissa Sevigny says
Thanks so much Nancy, I hope that it helps you stay on track! Keep me posted!
Chaundra Maurizi says
Wow! You did a ton of work! How long did this take you? Thank you!!!
Mellissa Sevigny says
About 12 hours but I know I’ll be able to cut it way down when I get into the swing of it! You’re welcome – hope it helps! :)
Connie says
WOW – what a lot of work! Thank you so much for your help! I agree that people need to do some research on their own. Go to library and check out a few books, or google low carb, keto eating, etc – there is a wealth of knowledge out there. I am on a few sites (various topics as well as diet) and it kills me how the same basic questions are asked over and over and over again. (I may sound a little cranky too – I am in carb/sugar withdrawal! LOL)
Your recipes are wonderful and I have been off the wagon so long but have still been collecting your recipes so I am excited to be jumping back on with all of you. I know this works, I know I feel the best when I am eating this way. I just have to realize this is something I need to do forever.
Thanks again!
Jan says
Thank you very much, Melissa! You won’t get any complaints from me. I think it’s amazingly gracious of you to provide us with this information, menus, recipes and shopping list! I’m on my first day. Wings on the menu tonight :)
Sara says
You are awesome, Mellissa. Thanks so much for all of the hard work you invested in putting this together!
Mellissa Sevigny says
You’re so welcome Sara – I’m really excited about this new project and hoping that a lot of people will get on board with us! :)
Rita says
Oh my G. I just laughed and laughed over this it was so funny. I love you already! That’s right we have to think for ourselves.
Love your recipes – love your blog. Just starting out on this High fat, medium protein, low carb diet. I am aim’n to loose 30 lbs. I’m gonna do it this time. I mean it. Before I get ill.
I am so gonna try the Cauliflower puree!
Mellissa Sevigny says
Welcome Rita! Keep us posted on your progress!!!
Becka says
Can you please do a “Ketosis Approved” food list? Instead of menus, how about a list of foods that we can use to make our own meals, showing the amount of carbs, protein, calories and fat… this way we can make our own menus, with foods we like, and be able to see what we are taking in. Honestly, the menus posted arent really for me. I eat alot of eggs and chicken when I keto…. I just cant seem to find a keto food list of approved foods that you can mix and match based on carbs, protein, fat and calories, and sadly im always to low on fats.. I think someone looking at a food list and seeing how they can combine different items to inspire different menu ideas could be cool. Maybe even do a comment section under the list where ppl can post their keto friendly recipes. That would benefit everyone. If you already have a list like this that I overlooked, please let me know. Thank you!
Mellissa Sevigny says
I’m afraid the only guideline I provide is 20g net carbs per day because even keto approved foods like nuts and cheese can be overeaten and kick you out of ketosis. Other than pure meat or fats, everything contains some carbs. So you can mix and match your proteins and fats, add in some keto friendly veggies in moderation – but you’d still need to count your carbs strictly or you won’t stay in ketosis. You can overeat cauliflower, squash, even greens if you aren’t careful. So a list of keto approved foods won’t really help you if you aren’t already counting your carbs, and if you ARE counting your carbs, even fruit or potatoes if you were really craving them can be eaten in small amounts – as long as your daily carb amount doesn’t exceed 20g net.
Rosita says
I second this !! Seriously, your blog is amazing and has really helped me to see that I CAN do this!! And that’s because you’ve done all the hard work for me!!! Thank you so much for sharing!!!
Started 83.6kg three days ago
Current: 81.4kg
Goal: 56kg (all my life till having 2 babies in 2 years IN MY FORTIES!!! – Totally nuts, Totally worth it!)