Low-Carb Challenge Week Three Menu and Grocery List


This page provides everything you need for the third week of the 21-Day Low-Carb Challenge, including:

  • Tips for meal prep
  • The third week’s menus with links to the recipes
  • A list of groceries to gather

Scroll down to view or download the resources. 


On the day before you start following Week 3 of the meal plan, do the following:

Are you very short on time during the week?

Here are some additional suggestions to reduce the amount of cooking you need to do during the week.


Here are some tips to make your week go smoothly:

On Day 20, you’ll be cooking skirt steak in a slow cooker (aka crock pot). Remember to set it up in the morning so it is ready at dinnertime.

You’ll need 4 ripe avocados (5 if two people are following the diet plan). Hard avocados will ripen within three days when stored at room temperature. When they are ripe, they can be stored in the refrigerator.

Not a fan of avocados? Substitutions are provided in the meal plan.

You’ll notice that the recipes for most breakfasts and lunchtime salads are set up to feed one person, while the dinners are set up to feed two or more people. If you have a partner following this meal plan with you, you will need to adjust the grocery list to accommodate the extra breakfast and lunch recipes.

Whenever possible, I tried to minimize waste by including leftovers in later meals. Meals that utilize leftovers are noted on the meal plan below, and leftover solutions are presented within the downloadable meal plan below.

Unless otherwise stated, you will eat one serving of each menu item.

Low-Carb Meal Plan - Week 3 At-A-Glance

Below, you can download all or part of the Week 3 Meal Plan or scroll down and view the plan online.

21-Day Low-Carb Meal Plan - Week 3 At-A-Glance


DAY 15
Cal: 1,166
Fat: 82.9g
Carbs: 51.2g
Fiber: 10.7g
Protein: 64.5g

DAY 16
Cal: 1,310
Fat: 93.6g
Carbs: 58.4g
Fiber: 17.4g
Protein: 63.2g

leftover No-Crust Taco Quiche

DAY 17
Cal: 1,1,84
Fat: 96.1g
Carbs: 25.1g
Fiber: 11.5g
Protein: 64g

DAY 18
Cal: 1,310
Fat: 102.1g
Carbs: 61g
Fiber: 26.3g
Protein: 44.9g

leftover Sausage & Sauerkraut Casserole; leftover Cooked Peppers & Onions

DAY 19
Cal: 1,149
Fat: 77.7g
Carbs: 58.2g
Fiber: 19.5g
Protein: 63.9g

1 leftover Keto Spinach & Bacon Egg Cup; 1 cup (152g) of Strawberries w/ 2 Tbsp. Homemade Whipped Cream

Black Bean Salad; 1 leftover Chocolate Peanut Butter Fat Bomb

DAY 20
Cal: 1,318
Fat: 97g
Carbs: 42.8g
Fiber: 18.2g
Protein: 74.5g

Pecan Pancakes with 1/2 cup (76g) of Strawberries & 2 Tbsp. of leftover Whipped Cream

Skirt Steak Crock-Pot Dinner; leftover Keto Bacon Cauliflower Mash; Steamed Green Beans

DAY 21
Cal: 1,339
Fat: 101.9g
Carbs: 39.4g
Fiber: 18.5g
Protein: 73.4g

Steak & Eggs (2 oz. of leftover skirt steak served with 2 eggs prepared any way you like)

21-Day Low-Carb Challenge - Week 3 Grocery Lists

Below, you’ll find two grocery lists. The first list provides the ingredients and amounts for the week three recipes.

The second list includes staples and optional ingredients that are needed for each week of the Low-Carb Meal Plan Series. You should have those staples/items in your kitchen before starting the meal plans.

Food Category Week 3 Ingredients & Amounts

Canned Goods

  • Black Beans - 1/3 cup (57g)
  • Garbanzo Beans (Chickpeas) - 1/2 cup (82g)
  • Canned or Packaged Salmon in Water - 2.5 oz. (71g)
  • Natural Almond Butter - 3 tablespoons (47g)
  • Natural Peanut Butter - 2 tablespoons (32g)


  • Full-fat blue Cheese Dressing, subs. other dressing - 2 tablespoons (31g)


  • Blue Cheese Crumbles, subs. feta cheese - 1 ounce (28g)
  • Cottage Cheese (full-fat or 4% fat) - 1 cup (210g)
  • Cream Cheese - 2 ounces (56g)
  • Feta Cheese Crumbles, subs. blue cheese crumbles - 1/2 ounce (14g)
  • Parmesan Cheese, Grated, subs. shredded - 2 tablespoons (12g)
  • Parmesan Cheese, Shredded - ¼ cup (20g)
  • Shredded Sharp Cheddar Cheese - 3 cup (339g)
  • Heavy (Whipping) Cream -2.5 cups (600g)
  • Sour Cream - 7 tablespoons (101g)
  • Eggs - 20 large
  • Full-Fat Yogurt - 1 cup (227g)


  • Frozen Blueberries, subs. fresh or other berries - 1/2 cup (74g)
  • Frozen Broccoli Florets, subs. fresh - 1 cup (97g)
  • Frozen Cauliflower Florets, subs. fresh - 1-lb. (454g) bag
  • Frozen Green Beans, subs. fresh - 1 cup (135g)
  • Frozen Strawberries, subs. fresh or other berries - 1/2 cup (111g)


  • Bacon - 9 slices (108g)
  • Ground Beef - 1.5 pounds (681g)
  • Meatloaf Mix (beef, veal, & pork), subs. ground beef - 1 pound (454g)
  • Italian Sausage Links - 1.5 pounds (680g)
  • Skirt Steak - 1.5 pounds (680g)
  • Tilapia Fillets, subs. other fish - 1-lb. (454g)


  • Sauerkraut - 2 cups (472g)

Nuts & Seeds

  • Chia Seeds, subs. other seeds - 2 tablespoons (20g)
  • Pecans - 3 tablespoons (20g)
  • Raw Sunflower Seeds. subs. other seeds - 4 tablespoons (37g)
  • Walnuts, subs. other raw nuts or seeds - 7 tablespoons (50g)


  • Avocados - 4 medium-sized
  • Green Cabbage, can use a bag of shredded cabbage - 2 cups (140g)
  • Celery, optional - 3 stalks (120g)
  • Garlic, subs. pre-minced garlic - 10 cloves (30g)
  • Grape Tomatoes - 15 (120g)
  • Fresh Mushrooms - 2 cup (192g)
  • Green Onions (a.k.a. Spring Onions) - 5 medium (75g)
  • Onions, yellow or white - 5 large
  • Red Onion - 1 small
  • Green Bell Pepper - 1 medium-sized (119g)
  • Red Bell Pepper - 1 medium-sized (119g)
  • Romaine Lettuce - 4 cups (188g)
  • Mixed Salad Greens (e.g., Spring Mix) - 14-28 cups (896g)
  • Spinach - 2 cup (60g)
  • Fresh Strawberries, subs. other fresh berries - 1.5 cups (228g)
  • Tomatoes, regular - 3 large (546g)
  • Zucchini (a.k.a. Green Squash) - 6 medium-sized

21-Day Low-Carb Staples and Optional Ingredients.

Have these items on hand for the three weeks of the meal plan series

Food Category Staples and Optional Ingredients

Optional Ingredients

  • Anchovies - 1 ounce (28g)
  • Collagen Hydrolysate (or Protein Powder)
  • Dried Cranberries
  • Flavored Balsamic Vinegar
  • 3 Lemons, preferably organic, subs. lemon juice
  • MCT Oil
  • Mrs. Dash Original Blend Seasoning, subs. another seasoning
  • Potato Starch, subs. flour
  • Raisins, can subs. dates
  • Sesame Seeds, can subs. other raw seeds
  • Sugar, can use sugar substitute
  • Unsweetened Full-Fat Coconut Milk, subs heavy cream, or nut milk
  • Unsweetened Shredded Coconut
  • White Wine

Staple Ingredients


  • Chili Powder
  • Cinnamon
  • Crushed Red Pepper Flakes
  • Dried Basil
  • Dried Chives
  • Dried Dill Weed
  • Dried Oregano
  • Dried Parsley Leaves
  • Garlic Powder
  • Ground Cumin
  • Italian Herb Seasoning
  • Paprika
  • Onion Powder
  • Salt & Ground Black Pepper
  • Sea Salt
  • Dried Thyme


  • Avocado Oil
  • Coconut Oil
  • Extra Virgin Olive Oil


  • Beef Broth
  • Chicken Broth
  • Dates, pitted small container
  • Dill Relish
  • Dijon Mustard
  • Full-fat Mayonnaise,  best if made with avocado oil
  • Full-fat Salad Dressing, such as Primal Kitchen brand
  • Kalamata (Greek) Olives, can subs. other olives
  • Lemon Juice
  • Lime Juice
  • Low-Sugar Ketchup
  • Prepared Horseradish
  • Red Wine Vinegar
  • Salsa
  • Soy Sauce
  • Swerve Confectioners, subs. Sw. Granular or other sugar subs
  • Unsweetened Almond Milk, can subs. other nut milks
  • Unsweetened Hemp Milk, can subs. other nut milks
  • Vanilla Extract
  • Worcestershire Sauce
  • Yellow Mustard