With any new diet or lifestyle changes, it helps to have a plan. I know it sounds cliche but it’s pretty true that failing to plan is planning to fail. If I “wing it” for a meal plan, I don’t do so well. So to keep you going with your keto diet lifestyle, here are some easy ideas for keto diet meal planning to keep you on track!
Originally I was going week by week, as I started out with A Week Of Keto Meals and a corresponding shopping list. But I’m listing the other 3 weeks all in one post now! You’ll see repeats here. There’s no chef that lives here and prepares my meals. And there’s no money tree in the backyard so it’s can’t be complicated or too expensive. Plus my kids have to eat too. It’s easier to make meals that can be modified for all of us whether or not it’s keto. And aside from a few new recipes I’m trying, most of it is simple.
I don’t work from home so there are no elaborate lunches. Mostly leftovers and easy lunches. If it’s too complicated, it’s harder to stick with.
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Breakfast: Keto Smoothie – I’m admittedly not an avocado fan, but this recipe from Wholesome Yum has strawberries also, which I love. And avocados are great options for keto so I’m giving this one a go this week! I’m omitting a sweetener and using my favorite protein powder to add a more sweet flavor. Plus, the added protein will keep me feeling full longer.
Lunch: Deli meat roll-ups with provolone cheese with a spinach salad – 3 cups of spinach, 1/2 cup tomatoes, cheese, and red wine vinegar
Dinner: Keto Garlic Chicken – this recipe from Gimme Delicious is phenomenal!! This is one the whole family will love too.
Breakfast: Keto Taco Breakfast Skillet – I’m changing up the traditional breakfast casserole that I love and adding some new taco flavors this week with this recipe from Peace, Love, and Low Carb
Lunch: Leftover Chicken from Sunday
Dinner: Caesar salad, meatballs (I buy the frozen kind) but make sure to use a no sugar added marinara or make your own.
Breakfast: 2 egg omelet with spinach, tomatoes, and cheese
Lunch: Leftover meatballs and a spinach salad
Dinner: Lean sirloin steak, asparagus *see my favorite zesty asparagus recipe here, steamed broccoli, and a garlic butter sauce for the steak. Melt 2 tbsp butter with 2 chopped garlic cloves and drizzle over the steak
Breakfast: Leftover Taco Casserole
Lunch: Smoothie repeat from Sunday, deli meat roll-ups with cheese and 1/2 cup raspberries
Dinner: Garlic Butter Tomato Baked Chicken – Just wait until you see this recipe from Little Spice Jar! And I know tomatoes have carbs – It’s all about the portion size. I’ll likely cut down the amount a bit and watch my portion size on this one, but seriously – one pan for all the yumminess!
Breakfast: Smoothie with protein powder
Lunch: Leftover Chicken
Dinner: Low carb tortilla wraps with ham/turkey/cheese/lettuce/tomatoes and Italian seasoning. Add a little olive oil to a skillet and heat over medium heat. Lay your tortilla in the pan and add ham and turkey to one side, layer with cheese, any veggies you like, lettuce, tomatoes, and sprinkle with Italian seasoning, salt and pepper. Heat and then fold over like a quesadilla. Dip into red wine vinegar/olive oil combo.
Breakfast: Taco Skillet Casserole leftovers
Lunch: 1/2 cup raspberries, spinach salad, deli meat slices with cheese
Dinner: Chicken breasts marinated in Italian dressing (cube chicken, marinate in dressing for at least 20 minutes, then cook it all in a pan over med-high heat until done). Caesar salad, and asparagus
Breakfast: 2 egg omelet with cheese, spinach, and tomatoes
Lunch: Leftover chicken
Dinner: Pan-fried burgers topped with cheese and bacon, side salad with vinegar/olive oil dressing
Breakfast: I’m going back to my trusty staple of Keto Breakfast Casserole this week. It’s easy and it gets me at least 4 days (because my hubs steals the rest!)
Lunch: Spinach salad with homemade vinegar dressing (mix red wine vinegar, olive oil, salt, pepper, dry mustard, and a splash of balsamic vinegar in a jar – shake well). 4 slices of roast beef rolled up with provolone cheese
Dinner: Salsa Chicken – Add 4 chicken breasts and one container of salsa (check the carbs) to your crockpot. Cook on high for 4 hours. Strain the chicken then shred with a fork and enjoy! Super easy and simple. It’s one of my favorite Keto Slow Cooker Meals!
Breakfast: Vanilla/Raspberry Smoothie – 1/2 cup almond milk, 1 scoop vanilla bean protein powder, 1/2 cup raspberries, 1/2 cup ice – the protein powder keeps me full and tastes amazing. No gritty aftertaste and it’s delicious!
Lunch: Leftover Salsa Chicken
Dinner: Chicken Fajitas – just make sure you’re using low carb tortillas. However, this chicken is so delicious, you can skip the tortilla completely if you want
Breakfast: Keto Breakfast Casserole
Lunch: Caesar salad (the prepackaged kits at the store cost more, but they’re good if you’re short on time), deli ham and provolone cheese
Dinner: Spinach salad, chicken breast, and hot bacon vinaigrette dressing from Foodie With Family – this recipe is delish!!
Lunch: Deli wraps with lettuce, cheese, and a few tomatoes – I’ll add some of my leftover dressing from Tuesday night’s dinner
Dinner: Grilled hamburger, cheese, no bun (you can use a lettuce wrap if you choose, but I just skip it). Salad
Breakfast: Keto Breakfast Casserole
Lunch: Leftover burger and 1/2 cup raspberries (Not all fruits are excluded from keto, you just have to choose wisely – see my Keto Food List for more info)
Dinner: Chicken and Steak stir fry. You can buy prepackaged beef stir fry or cut up a sirloin. Slice red and green pepper, zucchini, and add broccoli florets to the skillet. I’ll admit that I don’t love stir fry without the rice as much. However, I add red pepper flakes, salt and pepper to the meat and veggies while cooking and it’s delicious!
Lunch: Leftover stir fry
Dinner: Taco bowl – prepare tacos like you normally do, but omit the shells or tortillas. This is one meal that I don’t even miss the shells because the meat is so flavored.
Breakfast: Spinach, egg, tomato, and cheese omelet
Lunch: Leftover taco bowls
Dinner: Crock Pot Tuscan Garlic Chicken
For Week 3 – I’m going back over the last 3 weeks and combining my favorite meals from each week. It’ll make meal prep easier so I know exactly what I’m eating and I can make an easy shopping list.
One tip when prepping for meals – if you have the option to buy online and pick up your groceries without setting foot in the store, this is a game-changer. There will be no temptations creeping around every sneaky aisle (here’s looking at you cookies and crackers). In addition, you’ll save money. No impulse buying!
If you’ve got kids in the house that need snacks and treats here and there, pick out things you don’t like. And I don’t intend for that to be selfish or mean. For example, my kids like Goldfish. I do not. There’s never a temptation for me to break into the Goldfish crackers because I don’t like them. However, my son loves Ritz crackers. So does this girl. If there are Ritz in the pantry, I’m tempted to eat them. So while you’re getting your motivation and dedication down for healthy eating, maybe you skip the Ritz (or whatever your weakness is). Everyone wins. They get the snacks or treats they want and you aren’t tempted to share them!