How to Meal Plan Like a Pro: Keto Meals

Being a mom means you are busy. Busy getting up early to get breakfast on the table, lunches packed, kids dressed, coffee made, and making sure you aren’t leaving the house with your skirt tucked into your pantyhose!

And it seems that moms are much busier now than in the past.

With so much on the go, it is challenging to make sure that you aren’t just throwing a frozen pizza in the oven for dinner every night! (although I do this quite often on busy days) 

How Meal Planning Can Help You

Meal planning can help ease the stress of figuring out what to make every night for dinner. With some planning and some time spent prepping, enjoy your busy weeknights with healthy meals your family will love.

Now, I will say, meal prep does take some time, but with a meal planner printout and a grocery list section, it gets easier. 

First, it’s essential to sit down and determine what your week’s meals will look like. Next, detailed grocery lists are a must, and then there is the time you need to cook. Having your meals and your grocery list on the same page is a game-changer. 

Meal Planning Tips

Buying things in bulk, like meat, can save you time. Use what you need, freeze the rest, and defrost when needed again.

Eventually, you will get to a point where you make one big grocery trip a month, and then the rest of the time is only about picking up fresh fruits and vegetables and minor items that you need to stock up.

Then, you’ll make dishes that you can freeze for months at a time that will be part of your meal rotation.

And, you’ll end up making meals that will allow you to make lunches with or that you can turn into something different.

For example, leftover roasted chicken can become shredded chicken tacos, and you can use the bones to make chicken stock or soup.

There are so many benefits to meal planning and you’ll find it’s easier than you think.

For all the people on the Keto meal plan, let’s look at meal planning that is Keto-friendly and that the entire family will love. But first, let’s take a look at what a Keto Diet is.

What is the Keto Diet

A Ketogenic diet, or Keto for short, is focused on eating foods that are low carb and high fats. And by fats, I mean the good fats from lean meats, fish, eggs, nuts, and healthy oils.

Reducing your carb intake puts your body into a metabolic state called ketosis. When that happens, your body, over time, will become efficient in burning fat for energy.

Some of the benefits of being in ketosis are lowered blood sugar levels and possibly weight loss.

A standard breakdown of a keto diet looks like this:

70% fat, 20% protein, 10% carbohydrates

A high protein Keto diet looks like this: 60% fat, 35% protein, 5% carbohydrates

To see and feel the benefits of a keto diet results, many people strictly follow it five to 6 days a week.

What Does a Keto Eating Schedule Look Like

There is no set schedule on Keto, however many people that follow Keto also follow an intermittent fasting rule.

That rule consists of eating within eight hours and fasting for sixteen hours throughout the day.

Some people swear by three square meals a day, while others see benefits to eating 5 or 6 small meals throughout the day.

While on any diet plan, it is essential to eat when you are hungry and stop when you feel full. No diet will work the same for everyone.

There may be a trial-and-error process to get through to find what works best for you.

Keto Meal Planning Ideas

Keto Breakfast Recipes

Sausage Breakfast Sandwich

A savory breakfast sandwich that will become a staple in your Keto menu. 

• 6 large eggs
• 2 tbsp heavy cream
• pinch red pepper flakes
• kosher salt
• freshly ground black pepper
• 1 tbsp butter
• 3 slices cheddar
• 6 frozen sausage patties
• sliced avocado

See the full recipe here:   https://www.delish.com/cooking/g4806/keto-breakfast/?slide=3

Keto Cereal

An easy way to make your own keto cereal, and it can be stored and remain fresh for at least a month!

• 1 cup almond flour
• 1/2 cup coconut flour
• 6 tbsp keto maple syrup
• 6 tbsp coconut oil

Full recipe here: https://thebigmansworld.com/keto-cereal/#recipe

Loaded Breakfast Egg Bowl

A great protein packed breakfast bowl that is sure to keep you full for a long time!

• 4 oz. bacon
• 4 tbsp sour cream
• 6 large eggs
• salt and ground pepper
• 4 tbsp shredded cheddar
• 2 tbsp finely chopped chives

See the full recipe here: https://www.dietdoctor.com/recipes/loaded-breakfast-egg-bowl

Turkey Apple Patties with Kale

These are delicious! The added sweetness from the apple makes this breakfast dish pop!

• ¾ lb ground turkey
• 1/2 apple
• 1/2 garlic powder
• 1/2 tsp dried sage
• 1/2 paprika
• salt and ground pepper
• 1 tbsp olive oil

  Kale salad

• 3 oz. kale, chopped or baby spinach
• 2 tsp cider viegar
• 1 tbsp chia seeds
• 1 tbsp sunflower seeds
• 1 tbsp sunflower seeds
• 1 tbsp olive oil

https://www.dietdoctor.com/recipes/keto-turkey-apple-patties-with-kale

Keto Cream Cheese Pancakes

I bet you thought you had to give up pancakes on a keto diet, but the good news is, you don’t have to! Although you are required to use a little bit of flour, the carb content is significantly lower when you compare it to regular pancakes.

• 4 ounces cream cheese, at room temperature
• 2 large eggs
• 1/4 cup flour
• 1/2 teaspoon baking powder
• 1/4 teaspoon fine salt
• Cooking spray or butter for greasing the pan
• Sliced strawberries and powdered sugar, or maple syrup,

https://www.thekitchn.com/recipe-the-easiest-low-carb-cream-cheese-pancakes-243362

Keto Eggs Benedict with Keto Hollandaise Sauce

One of my favorite breakfast splurges! Eggs Bennie is even better when you make the Keto version.

Here is what you’ll need for the hollandaise sauce:

• 1 large egg yolks
• 1/2 teaspoon water
• 1 teaspoon lemon juice
• ¼ teaspoon salt
• Pinch cayenne pepper
• 5 tablespoons unsalted butter

And for the muffins:

• ¼ Cup (28g) Blanched Almond Flour
• ¼ Scoop (8g) Unflavored Whey Protein
• ¼ Tsp (1g) Confectioners Erythritol
• ½ Tsp (1g) Baking Powder
• ⅛ Tsp Xanthan Gum
• ⅙ Cup (35g) Water

And to complete the eggs benedict:

• 2 eggs 
• Canadian Bacon

Double Chocolate Smoothie

If you are strapped for time, a smoothie is a quick and easy way to get your breakfast on the go.

• 1/2 ripe avocado, pitted and peeled
• 1 tbsp cacao powder
• 1 serving keto-friendly chocolate protein powder
• 1 tablespoon chia seeds
• 1/4 cup full-fat coconut milk
• 3/4 cup almond milk or milk of choice

https://www.thekitchn.com/keto-double-chocolate-smoothie-22994712

Keto Breakfast Cookies

These breakfast cookies can also be used as a Keto snack. Making them yourself controls what goes into them, and you never need to question if they are Keto or not.

• 2 tablespoon ground chia seeds
• 1/2 cup coconut flour
• 1 3/4 cup blanched almond flour
• 2 tablespoon ground flaxseed
• 1/2 cup shredded unsweetened coconut flakes
• 2 teaspoon baking soda
• 1 teaspoon cinnamon
• 1 1/2 cups granulated sweetener of choice See post for substitutions
• 3/4 cup coconut oil softened like butter
• 1 1/4 cups almond butter See post for substitutions
• 1 cup keto chocolate chips

See full recipe here: https://thebigmansworld.com/keto-breakfast-cookies-recipe/

Keto Sausage and Peppers

A savory breakfast dish that is both hearty and healthy.

• 1 large green bell pepper, chopped
• 1 large red bell pepper, chopped (or use any color of peppers you prefer)
• 1 1/2 tsp. olive oil
• Spike Seasoning to taste (or use any all-purpose seasoning mix that you like the flavor of)
• Fresh-ground black pepper to taste
• 10 oz. pre-cooked turkey or pork breakfast sausage links of your choice (see notes)
• 1/2 cup grated Mozzarella cheese

Keto-Coffee Smoothie

Another excellent smoothie option that satisfies your need for caffeine in the morning!

• 3.75 oz Death Wish Coffee or strong coffee frozen into ice cubes
• 1.5 cups unsweetened vanilla almond milk
• 1 tbsp perfect keto mct oil
• 1 tbsp chia seeds
• 2 tbsp heavy whipping cream
• 1 tsp vaniall extract
• 1/8 tsp stevia

The BEST 3 Ingredient Keto Waffles

Probably the most famous Keto breakfast staple, the Chaffle is the ultimate in low-carb eating, and it tastes like a traditional waffle!

• 3 ingredients
• 1 Egg, large
• 1 heaping tbsp Almond flour
• 1/2 cup Cheese

Keto Lunch Ideas:

Keto BLT Stuffed Avocado Recipe

Avocados have a mild flavor and are an excellent base for any dish. Bacon and tomato pair well with avocado, and this is an easy lunch option any day of the week.

• 2 medium Avocado
• 2 slices bacon
• 1/2 cup grape tomatoes
• 1/2 cup romaine lettuce
• 1 tsp lime juice
• 1/4 tsp garlic powder
• 1/4 tsp sea salt
• 1/8 black pepper

https://www.wholesomeyum.com/recipes/blt-stuffed-avocado/

 Keto Broccoli Salad

This salad is rich in fiber which keeps you fuller longer. And any recipe that includes bacon in it gets a thumbs up from me!

• 2 heads of broccoli, tops only
• 8 slices well cooked and chopped bacon
• 1 cup red onion, diced
• 1 cup shredded cheddar cheese
• 1/2 cup salted and roasted sunflower seeds
• 1 cup mayonnaise
• 2 Tbsp apple cider vinegar
• 3 Tbsp erythritol

https://wholelottayum.com/keto-broccoli-salad/

Cauliflower Mac and Cheese

You will not miss the pasta in this cauliflower mac and cheese, I promise!

• 8 cups chopped cauliflower florets, 1/2-inch pieces (26 oz)
• 1 tbsp butter
• 2 teaspoons olive oil
• 1/4 cup minced onion
• 3 tbsp flour, use ap gluten-free flour for GF
• 2 cups fat free milk
• 7 ounces freashly grated sharp cheaddar, about 2 cups
• 1/2 teaspoon salt

Full recipe: https://www.skinnytaste.com/cauliflower-mac-and-cheese/

Cilantro Chicken Salad

It is a savory salad with a tangy, fresh taste because it includes mayo, lime juice, and cilantro. This is a salad you will want to have more than once a week!

• 7 oz cooked chicken breast, shredded or diced
• 2 tbsp light mayonnaise, full fat for Keto
• 1 small scallion, chopped
• 2 tsp lime juice
• 2 tbsp
• chopped cilantro
• kosher salt and pepper
• 1/8 teaspoon cumin
• 1/8 teaspoon chile powder
• low sodium chicken broth, check labels for Keto or use bullion

Full recipe: https://www.skinnytaste.com/cilantro-chicken-salad/#recipe

Cobb Salad

A staple in most restaurants, the Cobb salad never goes out of style. Its quick, easy, and its creamy, tangy flavor is perfection.

• Eggs hard boiled
• Bacon
• Avocado
• Grape Tomatoes
• Blue Cheese
• Chives
• Mayo
• 2 tsp dry ranch mix

https://stylishcravings.com/keto-cobb-egg-salad-recipe/

Salmon with Avocado Salsa

This is a dish that can be eaten at lunch or dinner. Smoky, mild spices add great flavor to an otherwise mild flavored fish. And you can’t ever go wrong with avocado salsa!

• 2 4-6 oz salmon fillets
• 2 tablespoons olive oil
• 1 clove garlic minced or crushed
• 1/2 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon onion powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt

For the avocado salsa

• 1 ripe avocado pitted and diced
• 1/2 cup tomatoe diced (any type of tomato)
• 2 tablespoons onion diced
• 2 tablespoons cilantro minced
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• salt and papper to taste

Full recipe here: https://gimmedelicious.com/grilled-salmon-with-avocado-salsa-healthy-low-carb-paleo-whole30/

Cheesy Chicken Fritters

These are to die for! You can omit the Jalapeno if spice isn’t your thing. These fritters also make for a great leftover lunch the next day.

• 1 1/2 lb (700g) skinless, boneless chicken breast, finely diced
• 2 medium eggs
• 1/3 cup almond flour or coconut flour
• 1 cup shredded mozzarella cheese
• 1/4 cup grated parmesan cheese, optional
• 3 Jalapeño peppers, seeded and finely diced
• 1 spring onion, sliced + for garnish
• 2 tablespoons parsley, chopped
• 1/2 teaspoon garlic powder
• A pinch of salt and fresh ground black pepper
• 1 tablespoon olive oil to fry

https://www.eatwell101.com/cheesy-chicken-fritters-recipe

Healthy Roasted Chicken Parmesan Kale Salad

This salad has very little prep time since you are using rotisserie chicken that has already been cooked, and the dressing comes together in no time. This is a great lunch to throw together on those mornings when you are rushed.

The Salad

• 1 or 2 rotisserie chicken breasts, diced (or any chicken part you like)
• 1/2 red onion minced
• 1/2 cup grated parmesan cheese
• 5-6 cups fresh kale, chopped

The Dressing:

• 1/3 cup olive oil
• 1/4 cup white wine vinegar
• Juice of one lemon
• 1 tablespoon Italian seasoning
• salt and pepper to taste

https://www.eatwell101.com/healthy-chicken-parmesan-kale-salad-recipe

Keto Italian Sub Roll-Ups.

Who doesn’t love an Italian sub with all those savory, spicy meats and cheeses? This has the same flavors, and trust me, you will not miss the carb heavy bread!  

• 4 Slices Genoa Salami
• 4 Slices Mortadella
• 4 Slices Sopressata
• 4 Slices Pepperoni
• 4 Slices Provolone, omit for dairy-free option
• Paleo Lime Mayo or store-bough mayo, we love Chosen Foods Avocado Oil Mayo
• Shredded Lettuce
• Extra toppings, our favorites are banana peppers, jalapeño peppers, roasted red peppers, and black olives, if desired
• Avocado Oil or Olive Oil
• Apple Cider Vinegar
• Italian Seasoning
• Toothpicks

Full recipe: https://www.ourpaleolife.com/italian-sub-roll-ups-grain-free-low-carb-keto/

Zucchini Crust Grilled Cheese

Thank goodness for zucchini crust grilled cheese! The flavor of zucchini is so mild, and when “toasted,” the texture reminds you of the crispy, grilled bread that is the norm for these sandwiches.

• Zucchini crust “bread” slice
• 4 cups shredded zucchini
• 1 egg
• 1/2 cup shredded mozzarella
• 4 tablespoons grated Parmesan cheese
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• pinch of ground black pepper

Grilled Cheese

• 1 tablespoon butter, room temperature
• ⅓ cup / 3 oz / 85 gr sharp cheddar cheese, grated/shredded, at room temperature

https://www.theironyou.com/2017/03/zucchini-crust-grilled-cheese.html#more

Keto Dinner Ideas

Keto Taco Shells

I love how most of your favorite foods can be made Keto friendly. You don’t have to forgo Taco Tuesday with these keto taco shells!  

• 60g (2 cups, firmly packed) baby spinach leaves
• 2 eggs
• 40g (1/3 cup) almond meal
• 2 tsp psyllium husk
• ½ tsp salt   

Fill taco shells with smoked chicken, avocado, onion, sour cream, tomato, coriander, and chipotle in adobo sauce.

https://www.taste.com.au/recipes/keto-taco-shells-recipe/q1cnkg68?r=healthy/x9a0fld8

Garlic Butter Steak Bites

Beyond tasty, these are a speedy and easy dinner option any night of the week.

• 4 Garlic cloves
• 1/4 cup Parsley
• 1 Salt & pepper
• 6 tbsp Butter
• 1 5 lbs steak (see note 1), cut into bite-sized pieces

Barbacoa Beef Lettuce Wraps

You are not sacrificing taste with these wraps. The flavors of Mexico are front and center in this recipe!

• 3lb chuck roast
• 6-7 chipotle chilies in adobo sauce + 1 Tbsp adobo sauce (see note 1)
• 1 small onion, chopped
• 8 garlic cloves
• 1/4 cup lime juice
• 1.25 cup beef broth
• 3 Tbsp apple cider vinegar
• 2 tsp cumin
• 1 Tbsp oregano
• 8-9 cloves, crushed
• 1 tsp pepper
• 1 tsp salt
• 3 bay leaves
• Cilantro, handful
• 2 Tbsp oil
• 1 head Boston lettuce

Keto Shrimp Scampi

This recipe calls for shirataki noodles, which may be hard to come by. Substituting with spiralized zucchini is a great alternative. Zucchini is easy to find, inexpensive, and can be used in lots of Keto recipes.

• 2 (8 Ounce packages) shirataki noodles, drained and rinsed
• 1 TBSP olive oil
• 1TBSP minced shallot
• 2 cloves garlic, minced
• ¼ tsp red pepper flakes
• 12 ounces raw shrimp, peeled and deveined
• ¼ tsp salt
• 1/8 tsp ground black pepper
• 3TBSP fresh lemon juice
• 3
• tbsp dry white wine
• 2 tbsp butter
• 1 tbsp chopped parsley
• 1 tsp chopped fresh parsley

https://www.allrecipes.com/recipe/266763/keto-shrimp-scampi/

Keto Smothered Chicken Thighs

Chicken thighs are always a great option for a relatively quick weeknight meal. Keeping the skin on adds excellent flavor and texture, especially when you crisp them up before adding the remaining ingredients.

• 4 (8 ounces) skin on, bone-in chicken thighs
• tsp paprika
• salt and pepper
• 4 slices of bacon cut into 1/2 inch pieces
• 1/3 cup low sodium chicken broth
• 4 ounces sliced mushrooms
• 1/4 heavy whipping cream
• 2 green onions

https://www.allrecipes.com/recipe/272437/keto-smothered-chicken-thighs/

Instant Pot Beef Bourguignon

Whenever I hear beef bourguignon, I think of Julia Child and her unique voice weaving a wonderful tale about this dish!

• 1.5 to 2 pounds beef chuck roast, cut into ¾ inch cubes
• 5 slices of bacon, diced
• 1 small onion chopped
• 10 ounches cremini mushrooms
• 2 carrots chopped
• 5 cloves garlic
• 3 bay leves
• 3/4 cup dry red wine
• 1 tbsp tomao paste
• 1 tsp dried thyme
• 3/4 tsp xanthan gum or cornstarch
• salt and pepper

Killer Lemon Butter Fish

I love to fish, and smothering it in a lemon butter sauce brings the flavor to a whole new level.

• 60 g/4 tbsp unsalted butter cut into pieces
• 1 tbsp fresh lemon juice
• salt and pepper

Crispy Pan-Fried Fish

• 2 x thin white fish fillets, skinless, boneless
• salt and pepper
• 2 tbsp white flour
• 2 tbsp oil
• lemon wedges and parsley to serve

Keto Eggplant Parmesan

An eggplant parmesan staple in many Italian homes is a beautiful weekend dish full of rich, creamy flavor.

• 2 medium eggplants sliced into 1/2 inch slices
• 1/2 tsp salt
• 2 cups keto bred crumbs
• 1/2 tsp salt
• 1 tsp Italian seasoning
• 3 large eggs
• 3/4 cup of milk
• 1/2 tsp salt
• 2-3 tbsp oil
• 4 cups of keto marinara sauce
• 3 cups mozzarella cheese
• 1 cup parmesan cheese

Full recipe: https://thebigmansworld.com/keto-eggplant-parmesan/#recipe

Keto Stuffed Peppers

This is a family favorite! Along with being Keto-friendly, your kids will love it. The perfect way to sneak in a sweeter vegetable, especially when the kids turn their noses up at the mere whisper of the word vegetable!  

• 4 large bell peppers
• 1 tbsp oilive oil
• 1 small onion
• 1 lb lean ground beef
• 2 tbsp keto taco seasoning
• 1 15oz can diced tomatoes in their juices
• 1 cup cauliflower rice
• 2 cups shredded cheese

Full recipe: https://thebigmansworld.com/keto-stuffed-peppers/#recipe

Chicken Breasts with Jalapeno Cheese Sauce

This recipe is for those that like a bit of heat but not so much that their mouths burn for days. Jalapenos add mild heat to this dish that is not overwhelming. It pairs nicely with the tanginess of the cream cheese.

• 4 tsp olive oil, divided
• 4 (5-6 oz.) boneless, skinless chicken breasts
• 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 3/4 tsp chili powder
• 3/4 tsp cumin
• 1/2 cup onion, finely diced
• 3 medium jalapeños, seeds and membranes removed, finely diced
• 2 cloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 4 oz. cream cheese (I use 1/3 less fat)
• 1 heaping cup shredded cheddar cheese

Full recipe: https://www.familyfoodonthetable.com/chicken-breasts-jalapeno-cheese-sauce/

We hope this roundup of keto recipes will help you meal plan for the week. Meal planning doesn’t have to be hard, the key is to plan your meals and your grocery list at the same time so you get everything you need and avoid extra trips to the grocery store.