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Cinco de Mayo Menu, and More

Baja-style carnitas take the spotlight for this week's Keto-in-Place meal plan. Plus, how to make a low-carb margarita for Cinco de Mayo:

  • Sunday Breakfast: MAKE Keto-Friendly Frittata Template (Serves 8)
  • Sunday Lunch: PREP DIY Breakfast Sausage & Hard-Boiled Eggs
  • Sunday Dinner: MAKE Teriyaki Chicken & Kabocha (Serves 8)
  • Monday Breakfast: Keto-Friendly Frittata
  • Monday Lunch: MAKE Outer Aisle Mini Pizzas (Yields 6)
  • Monday Dinner: Teriyaki Chicken & Kabocha
  • Tuesday Breakfast: MAKE Breakfast Sausage & Hard-Boiled Eggs 
  • Tuesday Lunch: MAKE Outer Aisle Mini Pizzas (Serves XX)
  • Tuesday Dinner: MAKE Carnitas for Cinco de Mayo (Serves XX)
  • Wednesday Breakfast: Breakfast Sausage & Hard-Boiled Eggs
  • Wednesday Lunch: MAKE  Stuffed Celery, Two Ways
  • Wednesday Dinner: Carnitas
  • Thursday Breakfast: MAKE Malk & Matcha Latte (Serves 2)
  • Thursday Lunch: MAKE Arugula Salad (Serves 4)
  • Thursday Dinner: MAKE No Bun Swiss & Avo Burgers (Serves 4)
  • Friday Breakfast: Malk & Matcha Latte
  • Friday Lunch: Arugula Salad
  • Friday Dinner: No Bun Swiss & Avo Burgers

 

Keto-in-Place Recipes

Keto-Friendly Frittata Template

Ingredients

  • 2 Tbsp butter or ghee
  • 1 shallot, minced
  • 1 dozen eggs
  • 1 cup shredded cheese
  • Sea salt and freshly ground black pepper, to taste
  • 2-4 Tbsp fresh herbs, minced (parsley, dill, cilantro, thyme…)
  • Optional: 1-2 cups pre-cooked low-carb veggies, chopped (kale, spinach, mushrooms, bell peppers, zucchini, tomato…)
  • Optional: 1-2 cups minced breakfast meat, such as ham, cooked bacon, sausage

 Directions:

  1. Preheat oven to 350 degrees F.
  2. Melt butter in large, oven-proof skillet.
  3. Crack eggs into a large bowl and scramble with a whisk or fork.
  4. Stir in cheese, sea salt, and black pepper.
  5. Add herbs (reserve ½ tsp for garnish) and optional veggies & meat, if using.
  6. Pour into hot skillet and reduce heat.
  7. Let cook on low for about 10 minutes, until the bottom starts to set.
  8. Remove skillet from the stove and place in oven.
  9. Bake about 15 minutes, or until the top of the frittata is set.
  10. Slice and serve hot, or allow to cool to room temperature.

 

DIY Breakfast Sausage

Ingredients:

  • 2 lbs ground pork, pasture-raised
  • 2 tsp breakfast blend seasoning, such as Primal Palate brand (pink salt, garlic, onion, oregano, cinnamon, turmeric, sage)

 Directions:

  1. Brown the meat in a skillet over medium heat, loosening chunks with a fork.
  2. When cooked through, add seasoning and mix until evenly coated.
  3. Remove from heat. Store sausage in glass containers in the fridge and use as a ready-made protein source throughout the week.

 

Hard-Boiled Eggs Meal Prep

Ingredients:

  • 1 dozen large eggs
  • Water

 Directions:

  1. Fill a large saucepan about halfway with filtered water and bring to a boil.
  2. Use a slotted spoon to set one egg at a time into the water.
  3. Adjust heat to maintain a soft boil.
  4. Set timer for 10 minutes.
  5. Fill a bowl with cold water and set aside.
  6. Begin removing eggs one by one after 10-12 minutes of boiling
  7. Place in cold water to stop cooking.
  8. Remove shells and slice in half to serve with salt & pepper, or store whole in the fridge.

 

Grilled Teriyaki Chicken with Kabocha Serves 6

Ingredients:

  • 2 lbs boneless chicken thighs
  • 1 whole kabocha (Japanese pumpkin), peeled and cut into cubes,  or 1 bag frozen; or sub butternut squash, fresh or frozen
  • 2 Tbsp avocado oil or ghee, divided
  • Sea salt and black pepper
  • Homemade teriyaki sauce, below, or sub keto-friendly bottled sauce, such as Primal Kitchen

Directions:

  1. Make teriyaki sauce in advance.
  2. Pre-heat grill.
  3. Brush chicken with 1 Tbsp oil and 1 Tbsp teriyaki sauce, then season with sea salt & black pepper.
  4. Heat remaining Tbsp oil in medium saucepan or skillet.
  5. Add kabocha cubes and toss to coat evenly with oil.
  6. Add 2 Tbsp teriyaki sauce and sauté until soft.
  7. Grill chicken about 3-4 minutes per side, until cooked through.
  8. Slice chicken and drizzle with teriyaki sauce before serving with kabocha.

 

Homemade Teriyaki Sauce Yields 18 Tbsp

Ingredients:

  • ¼ cup tamari-style soy sauce
  • 1 Tbsp dry sherry, sake, white wine, or lemon juice
  • 1 tsp brown sugar or 1 Tbsp brown sugar alternative, 1 Tbsp fresh squeezed orange juice, or 1 Tbsp coconut aminos
  • ½ cup dashi broth or chicken stock
  • 1 tsp toasted sesame oil
  • 1 clove garlic, minced
  • 1 Tbsp ginger root, peeled and minced
  • 2 Tbsp scallion, minced (white and green parts)
  • ½ Tbsp arrowroot dissolved in 1 Tbsp water (or omit, for a thinner sauce)

 Directions:

  1. Combine all ingredients in a small saucepan.
  2. Bring to a simmer over medium heat.
  3. Stir gently until the mixture begins to thicken, 3-4 minutes.
  4. Remove from heat and set aside for chicken dish, or refrigerate.

 

Outer Aisle Mini Pizzas Yields 6

Ingredients:

  • 1 package Outer Aisle brand cauliflower sandwich thins
  • 6 Tbsp sugar-free marinara, such as Rao’s or homemade
  • ¾ cup mozzarella cheese, shredded
  • ¾ cup parmesan cheese, shredded
  • Optional: fresh basil leaves, chopped, or pesto
  • Optional: ham, salami, bacon, sausage, cooked ground beef

Directions:

  1. Pre-cook sandwich thins according to package directions.
  2. Remove from heat, leaving oven on, and spread 1 Tbsp sauce on each crust.
  3. Spread 2 Tbsp mozzarella and 2 Tbsp parmesan per crust.
  4. Top with basil leaves or drizzle with pesto, if using.
  5. Return to oven for 3-5 minutes, until cheese has melted.
  6. Let cool for a couple of minutes and enjoy!
  7. Log optional toppings separately in your Senza journal.

 

Baja-Style Carnitas for Cinco de Mayo Serves 4

Ingredients:

  • 3 Tbsp lard or bacon grease, divided
  • 1 pork shoulder, 3+ lbs, cut into 2” pieces
  • 1 Tbsp sea salt
  • 4 cups stock or water
  • ½ small orange
  • Optional toppings: Sliced radish, minced cilantro, guacamole, Raw Salsa Verde, sour cream, cotija cheese

Directions:

  1. Melt 2 Tbsp lard in Dutch oven or Instant Pot, and brown the meat.
  2. Add sea salt and water to almost cover the meat.
  3. Simmer for 90 minutes, or cook on high pressure 45 minutes and release manually.
  4. Add the orange and simmer for another hour or 15 minutes on high pressure and release manually. Remove when the meat can be pulled apart easily with a fork.
  5. To serve, heat a heavy bottomed skillet on high and add remaining 1 Tbsp lard.
  6. Add meat to crisp.
  7. Serve on lettuce leaves or low-carb tortillas with your choice of toppings.
  8. Log toppings separately in your Senza journal.

 

Classic Margaritas, Keto Style (Serves 4)

Ingredients:

  • Lime wedges
  • Coarse salt in a wide, shallow bowl or plate (to rim glasses)
  • 6 fl oz high-quality tequila
  • 2 fl oz orange-flavored sparkling water or ½ tsp orange flavoring and 2 fl oz filtered water
  • 4 Tbsp lime juice, fresh-squeezed

 Directions:

  1. Coat the top of each glass with juice from 1 wedge of lime.
  2. Dip each glass in bowl of salt to coat the rim.
  3. Add ice cubes to each glass.
  4. Combine tequila, orange flavoring, and lime juice in a cocktail shaker with ice.
  5. Pour into glasses. Salud!


Stuffed Celery, Two Ways (Serves 2)

 Ingredients:

  • 2 large stalks celery
  • 2 Tbsp cream cheese
  • 2 Tbsp almond butter

 Directions:

  1. Cut celery into sticks, about 4” long
  2. Spread cream cheese on half of sticks and almond butter on the other half.
  3. Enjoy the quickest lunch ever!

 

Malk & Matcha Latte (Serves 2) 

Ingredients:

  • 1 ½ cups Malk brand almond milk, or similar
  • 2 tsp matcha (green tea powder)
  • 2 drops liquid stevia or ½ tsp powdered sugar alternative

 Directions:

  1. Pour ¾ cup almond milk in 2 mugs and heat in microwave 2 minutes.
  2. Add 1 tsp matcha to each mug and sweetener, if using.
  3. Blend with a milk frother.

 

Arugula Salad (Serves 4)

Ingredients:

  • 1 bag baby arugula, washed and dried
  • 1 cup cherry tomatoes, halved
  • 4 oz feta, crumbled
  • 3 Tbsp olive oil
  • 1 Tbsp vinegar
  • Sea salt & black pepper 

Directions:

  1. Place arugula, tomatoes, and feta in salad bowl.
  2. Blend olive oil and vinegar in a small mason jar.
  3. Add sea salt & black pepper to taste.
  4. Toss vinaigrette with arugula mix and serve.

 

No Bun Swiss & Avo Burgers Serves 4

Ingredients:

  • 1 lb ground beef, shaped into 4 patties
  • 4 slices cheese
  • 4 slices tomato
  • 1 avocado, sliced
  • 1 head Boston lettuce or iceberg

Optional Toppings*:

  • Dill pickles (free of sugar and artificial coloring)
  • Mustard – yellow, spicy brown, or Dijon
  • Avocado-oil mayo such as Primal Kitchen, Chosen Foods or homemade
  • Keto-friendly ketchup, such as AlternaSweets brand

Directions:

  1. Prepare lettuce leaves, toppings, & condiments.
  2. Pre-heat grill or heat stovetop skillet over medium heat.
  3. Cook patties 3-4 minutes. Flip and cook 3-4 minutes more to desired doneness. Place a slice of cheese on top of each patty.
  4. Remove from grill/stove and place patties inside lettuce leaves, .
  5. Serve in lettuce cups with sliced avocado and add optional toppings.
  6. Alternate serving suggestion: Instead of lettuce wraps, make a batch of oopsie rolls (aka cloud bread) or try a homemade recipe for grain-free buns.

* Log these items separately in your Senza journal.

 

Keto-in-Place Shopping List

Meat & Seafood

  • Ground pork – 2 lbs
  • Boneless chicken thighs – 2 lbs
  • Pork shoulder – 3+ lbs
  • Ground beef – 1 lb
  • Optional: Ham, bacon, or other meat for frittata filling and pizza toppings

Dairy and Eggs

  • Eggs – 2 dozen
  • Cheese for frittata, 1 cup shredded
  • Mozzarella cheese – ¾ cup shredded
  • Parmesan cheese – ¾ cup shredded
  • Sliced cheese, for burgers
  • Butter – 1 stick
  • Cream cheese – 8 oz
  • Almond milk (refrigerated, such as Malk brand)
  • Feta – 4 oz
  • Optional: Sour cream and/or Mexican blend shredded cheese for carnitas

Produce

  • Shallot – 1
  • Garlic – 1 clove
  • Ginger root – 2” piece
  • Scallions – 1 bunch
  • Fresh herbs of choice – few sprigs
  • Kabocha (Japanese pumpkin) – 1 whole or 1 bag frozen
  • Orange – 1 whole
  • Lemon – 1 whole
  • Limes – 2 whole (for margaritas & carnitas tacos)
  • Celery – 1 bunch
  • Cauliflower Sandwich Thins, Outer Aisle brand or similar
  • Baby arugula – 1 bag
  • Boston lettuce or iceberg, 1 head, for lettuce-wrap burgers
  • Cherry tomatoes, ½ pint
  • Beefsteak tomato, for burgers
  • Optional: Extra low-carb veggies for frittata filling
  • Optional: Basil leaves or pesto for mini pizzas
  • Optional: Cilantro for carnitas
  • Optional: Avocados for carnitas and burger toppings

Pantry

  • Cooking oil (ghee, lard, avocado oil)
  • Olive oil, for salad dressing
  • Vinegar of choice, for salad dressing
  • Tamari soy sauce
  • Toasted sesame oil
  • Dry sherry, sake, white wine, or lemon juice – 1 Tbsp
  • Brown sugar alternative, coconut aminos, or ½ orange
  • Dashi or chicken stock – ½ cup
  • Marinara (sugar-free), such as Rao’s brand or homemade – ¾ cup
  • Tequila (for margaritas)
  • Orange-flavored sparkling water or orange extract (for margaritas)
  • Almond butter, unsweetened – 4 oz
  • Matcha powder
  • Optional: Liquid stevia or powdered sugar alternative, to sweeten matcha latte

Spices

  • Sea salt
  • Black pepper
  • Breakfast Blend seasoning
  • Optional: Arrowroot (to thicken teriyaki)

 

Find more recipes in the Keto-in-Place meal plan series.