NEW! Keto-in-Place Meal Plans

Introducing Weekly Meal Plans for You

Many of us suddenly are cooking more meals at home, and for more people, too. Even for dedicated home chefs, this "new normal" presents a serious challenge! Keto-in-Place is our way of helping. Each week, we’ll share a simple meal plan that you can easily adapt to ingredients on hand. We’ll include ideas for modifying dishes to accommodate family members with different eating preferences.


Planning and preparing meals can be a joyful experience – and now more than ever, we need to do everything in our power to be the healthiest versions of ourselves. Let’s do this together:

  • Tuesday Breakfast: MAKE Fried Eggs & Bacon (Serves 2)
  • Tuesday Lunch: MAKE No-Bean White Turkey Chili (Serves 8)
  • Tuesday Dinner: MAKE Baked Chicken Thighs (Serves 8)
  • Wednesday Breakfast: Fried Eggs & Bacon
  • Wednesday Lunch: No-Bean White Turkey Chili
  • Wednesday Dinner: Baked Chicken Thighs
  • Thursday Breakfast: MAKE Keto Collagen Smoothie (Serves 2)
  • Thursday Lunch: PREP Self-Serve Keto Lunch Plates (Serves 4)
  • Thursday Dinner: MAKE Pork Rind Pork Chops (Serves 4)
  • Friday Breakfast: Keto Collagen Smoothie
  • Friday Lunch: No-Bean White Turkey Chili
  • Friday Dinner: Pork Rind Pork Chops
  • Saturday Breakfast: MAKE Scrambled Eggs & Sausage (Serves 2)
  • Saturday Lunch: Self-Serve Keto Lunch Plates
  • Saturday Dinner: MAKE Easiest Ground Beef Tacos (Serves 8)
  • Sunday Breakfast: Scrambled Eggs & Sausage
  • Sunday Lunch: Self-Serve Keto Lunch Plates
  • Sunday Dinner: Easiest Ground Beef Tacos

Getting Started:

  1. Browse the recipes and shopping list below. Decide what to substitute, shop for what you need.
  2. If tracking your macros, search for recipes in your Senza feed and pre-log to create a meal plan.
  3. Recruit family members to help with meal prep: chopping, mixing spices, browning meat – everyone can help!

 

Keto-Friendly Recipes

Fried Eggs & Bacon Serves 2

Ingredients:

  • 4 large eggs
  • 1 Tbsp butter (enough to coat the bottom of your skillet) Substitute any stable cooking oil such as avocado, bacon drippings, ghee, coconut oil, lard, schmaltz, tallow, but do not use canola, grapeseed, safflower, sunflower, corn or any other industrial seed oil.
  • 8 oz bacon (preferably uncured, sugar-free)
  • Optional: 1 medium avocado or 2 Tbsp fresh herbs minced, sautéed in the pan with the eggs.*

Directions

  1. Wash your hands.
  2. Pre-heat oven to 350.
  3. Cover a baking sheet with foil.
  4. Arrange bacon slices flat on baking sheet.
  5. Place in oven 15 minutes, or longer for crispier bacon.
  6. While the bacon is cooking, fry the eggs.
  7. Heat a large, heavy-bottomed, non-stick or cast iron skillet over medium heat.
  8. Add butter and swirl.
  9. Crack the eggs directly into the pan.
  10. Allow to sizzle for a couple of minutes, then cover the pan to help the eggs cook through evenly.
  11. Remove from heat when the whites are set and the yolks are the desired consistency.
  12. Serve with 2 slices of bacon and any desired sides.

*Log these ingredients separately in your Senza journal.

 

No-Bean White Turkey Chili Serves 8
Ingredients:

  • 1 Tbsp any stable cooking oil (avocado oil, bacon drippings, ghee, coconut oil, lard, schmaltz, tallow…) Do not use canola, grapeseed, safflower, sunflower, corn or any other industrial seed oil.
  • ½ medium onion, diced (or sub onion powder)
  • 4 cloves garlic, minced (use sub garlic powder)
  • 2 poblano peppers (or sub 1 green bell peppers and 1 jalapeno), sliced
  • 12 oz (2.5 cups) cauliflower rice (frozen or freshly ground in the blender)
  • 24 oz ground turkey, defrosted (or sub ground chicken or ground pork)
  • ¼ cup heavy whipping cream (avoid added thickeners like gellan gum, carrageenan, polysorbate 80)
  • 8 oz cream cheese (or sub full fat sour cream)
  • 2 cups chicken stock (or sub bone broth, vegetable broth, or water)
  • 2 Tbsp sugar-free taco seasoning mix, such as Primal Palate brand or homemade blend of chili powder, cumin, paprika, onion powder, garlic powder, coriander, cayenne, oregano, etc.
  • 1 tsp sea salt, or adjust to taste
  • ½ tsp black pepper, freshly ground if possible

Directions: This recipe can be made on the stovetop, or in a slow cooker or pressure cooker:

  1. Wash your hands. 
  2. Heat oil over medium heat in Dutch oven or Instant Pot.
  3. Sauté the vegetables (onion, garlic, peppers, cauliflower) until soft, and set aside.
  4. In the same pot, brown the ground turkey, using a fork to separate the meat.
  5. Add spices, heavy cream, cream cheese, and stock.
  6. Simmer 30 minutes on the stove, or slow cook on high 6 hours, or pressure cook 15 minutes and allow steam to release gradually.
  7. Taste and adjust seasonings as needed.
  8. Serve with preferred toppings or pour into individual serving containers and cool for eating throughout the week.
  9. Optional: Make a double batch of keto-friendly cornbread to enjoy on the side.

 Optional Toppings*

  • Shredded cheese
  • Pre-cooked crumbled bacon
  • Sour cream
  • Green onions, sliced
  • Cilantro, chopped
  • Avocado, sliced

*Log these ingredients separately in your Senza journal.

 

Crispy Baked Chicken Thighs Serves 8
Ingredients:

  • 3 lbs chicken thighs, bone-in/skin-on (or sub boneless chicken thighs and adjust cooking time)
  • 2 Tbsp stable cooking oil that you can brush onto the chicken (avocado oil, bacon drippings, ghee, coconut oil, lard, schmaltz, tallow). Do not use canola, grapeseed, safflower, sunflower, corn or any other industrial seed oil.
  • 2 tsp sea salt
  • 2 tsp garlic powder (or sub 2 cloves fresh, minced – or omit)
  • 2 tsp onion powder (or sub dried minced onion or 2 Tbsp fresh, minced – or omit)
  • 2 tsp Italian seasoning blend (or sub any fresh herbs – or omit)
  • 1 tsp black pepper, freshly ground
  • 1 tsp paprika (or sub chili powder – or omit)
  • Optional: broccoli and/or cauliflower florets, 1 bunch/head fresh or 1 bag frozen

Directions:

  1. Wash your hands. 
  2. Preheat oven to 375 degrees.
  3. Cover a large, rimmed baking sheet or casserole dish with parchment or foil – prepare 2 trays if roasting veggie sides. (Whoever washes the dishes will thank you!)
  1. Mix the spices in a small bowl.
  2. Spread optional broccoli/cauliflower florets on one tray drizzle with oil and season generously with salt & pepper.
  3. Rise thighs and pat dry. Arrange on baking sheet or dish, leaving space between each piece, for better crisping. Brush all over with cooking fat (or drizzle and use your hand to spread evenly).
  4. Coat chicken thighs with the spice blend.
  5. Wash your hands, again. 
  6. Bake for about 35 minutes, or until an instant read thermometer hits 165 degrees.
  7. Meanwhile, prepare a simple green salad with oil & vinegar or a bottled dressing that does not contain soybean/safflower/sunflower or other industrial seed oil.
  8. Remove and tent with foil until side dishes are ready.
  9. Serve with salad greens & vinaigrette and/or roasted cauliflower/broccoli.

* Easy starch option for non-keto eaters: Prepare a tray of sliced sweet potatoes, brushed with oil and seasoned with salt, pepper, paprika, garlic. Roast along with the chicken.

 

Keto Collagen Smoothie Serves 2

Ingredients:

  • 2 Tbsp collagen powder
  • 1 cup frozen wild blueberries, or sub blackberries, raspberries, or strawberries (If using fresh fruit, add a few ice cubes to the blender.)
  • 1 Tbsp almond butter or other nut/seed butter
  • 1 Tbsp cacao powder
  • 2-3 drops liquid stevia, plain or vanilla flavor, to taste (or sub keto-friendly syrup)
  • 1 cup unsweetened almond milk, (or sub full-fat coconut milk or heavy cream)

Directions:

  1. Wash your hands. 
  2. Add all ingredients to blender and puree until smooth.
  3. Pour into glasses and add optional toppings, if desired.

 

Self-Serve Keto Lunch Plates Serves 4 or more

Ingredients:

  • Assortment of deli meats (turkey, roast beef, ham, salami…)
  • Assortment of sliced cheeses (cheddar, jack, Swiss…)
  • 2 avocados, quartered and seasoned with salt, pepper, olive oil
  • Mixed nuts (macadamias, pecans, walnuts, almonds…)
  • Variety of olives (black, green, kalamata)
  • Pint of cherry or grape tomatoes, or slice and salt a couple of larger tomatoes
  • 2 small cucumbers, sliced and salted
  • Grain-free crackers such as Simple Mills, Jilz, or DIY recipe
  • Optional dips: Tahini, ranch, thousand island, or other dressing, made with olive oil or avocado oil – avoid soybean, canola, safflower, sunflower, and other industrial seed oils

Directions:

  1. Wash your hands. 
  2. Arrange ingredients on a large cutting board or platter.
  3. Invite eaters to mix & match ingredients onto their own personal plates, extra credit for creative presentation!

 

Scrambled Eggs & Breakfast Sausage Serves 2

Ingredients:

  • 4 large eggs
  • 1 Tbsp butter
  • 1 Tbsp heavy cream
  • ¼ tsp salt
  • Black pepper, freshly ground, to taste (optional)
  • 1 Tbsp fresh herbs, chopped (optional)
  • 4 links breakfast sausage 

Directions:

  1. Wash your hands. 
  2. Warm a heavy-bottomed skillet over low heat.
  3. Scramble the eggs with a whisk until frothy.
  4. Stir salt, pepper, and cream into eggs.
  5. Pour egg mixture into heated pan.
  6. Cook for 10-12 minutes, or to desired texture, gently stir occasionally.
  7. Remove eggs from heat before done, sprinkle with herbs.
  8. While the eggs are cooking, heat a separate small skillet with 1 tsp butter or avocado oil.
  9. Cook the sausage until browned on all sides and heated through.

 

Italian-Style Pork Rind Pork Chops Serves 4

Ingredients:

  • 1.5 lbs boneless pork loin chops (4 thick chops, or sub bone-in)
  • 2 Tbsp cooking oil
  • ½ cup ground pork rinds, such as Pork Panko brand, or any plain flavor ground in a blender (or sub almond flour or other grain-free flour blend)
  • ½ cup grated parmesan cheese
  • 1 tsp Italian seasoning or 1 Tbsp fresh herbs, such as parsley
  • 1 clove garlic, minced (or ¼ tsp garlic powder)
  • 1 egg
  • 2 Tbsp water

Directions:

  1. Wash your hands. 
  2. Prepare the meat: Bring chops to room temp, pat dry, season with salt & pepper.
  3. Mix the “breading:” Combine ground pork rinds, parmesan cheese, herbs, and garlic in a shallow bowl or plate.
  4. Make the egg wash: In a pie dish, beat egg and water with a fork until blended.
  5. Heat cooking oil in heavy bottomed skillet until a drop of the coating added to the pan sizzles.
  6. Dip one pork chop in egg wash, allow excess to drip off, then press into coating to cover both sides. Add to pan and repeat with remaining chops.
  7. Wash your hands, again. 
  8. Brown chops 4-5 minutes each side, depending on thickness.
  9. Use a meat thermometer to gauge doneness: 145 degrees = medium and 160 = well done.

 

Easiest Ground Beef Tacos Serves 8

Ingredients:

  • 2 lbs ground beef
  • 2 Tbsp sugar-free taco seasoning, such as Primal Palate brand or same homemade blend used for Turkey Chili recipe, above
  • ¼ cup water, if needed
  • 2 avocados, sliced
  • 1 large head Boston, iceberg, or butter lettuce (any kind with large leaves, or sub grain free tortillas, or serve in bowls over cauliflower rice)

 Optional Toppings*:

  • Sour cream (optional, to top)
  • Scallions and/or cilantro (optional, to top)
  • Shredded cheese (optional, to top)

Directions:

  1. Wash your hands. 
  2. Heat a skillet over medium heat and brown the meat.
  3. Add taco seasoning and water.
  4. Simmer 15 minutes.
  5. Serve in lettuce cups with sliced avocado, and add optional toppings.
  6. Or, instead of lettuce, serve with low-carb tortillas or homemade cheese taco shells, or prepare as taco bowls over zucchini noodles or cauliflower rice.

* Log these items separately in your Senza journal.

 

Shopping List

Protein & Dairy:

  • Ground beef – 2 lbs
  • Ground turkey (or sub ground chicken or ground pork) – 1.5 lbs
  • Pork chops, thick cut, boneless (or sub bone-in) - 1 lb
  • Chicken thighs, bone-in/skin-on (or sub boneless) – 3 lbs
  • Breakfast sausage links or patties, or season your own ground pork – 12 oz
  • Bacon – 8 oz (or more for a crowd)
  • Eggs – 1 dozen
  • Deli meat (1/2 lb each of preferred meats, such as turkey, ham, salami)
  • Deli cheese (1/2 lb each of preferred cheeses, such as cheddar, Swiss, jack)
  • Heavy cream – 8 fl oz (+more for coffee!)
  • Parmesan cheese - ½ cup grated
  • Cream cheese – 8 oz (or sub sour cream)
  • Butter – 1 stick (or sub other heat-stable cooking oil)
  • Optional: sour cream & shredded cheese, for topping chili & tacos

Produce, Fresh & Frozen:

  • Onion – 1 medium
  • Garlic – 1 head
  • Poblano peppers – 2 medium (or sub 1 green pepper & 1 jalapeno)
  • Cauliflower – 1 head or 1 bag florets or riced, frozen
  • Broccoli – 1 head or 1 bag florets, frozen
  • Leaf lettuce – 1 head
  • Salad mix (baby spinach kale, chard, etc.)
  • Avocados – 2-4 medium
  • Cherry tomatoes – 1 pint (or sub 1 large slicing tomato)
  • Limes – 2
  • Green onions – 1 bunch
  • Cucumbers – 2 medium
  • Frozen berries – 1 bag
  • Optional: cilantro (for taco & chili garnish), other herbs for scrambled eggs

Pantry:

  • Heat-stable cooking oil
  • Almond milk, unsweetened – 8 fl oz (or sub coconut milk, for smoothies)
  • Chicken stock – 16 fl oz
  • Taco seasoning mix (for chili & tacos, or combine your own spices)
  • Pork rinds – 1 large bag or ½ cup pre-ground (for coating pork chops)
  • Nut butter – 2 Tbsp (almond, peanut, cashew… for smoothies)
  • Cacao powder (for smoothies)
  • Collagen powder (for smoothies)
  • Olives (for lunch plates)
  • Ranch dressing or Tahini spread (for lunch plate dip)
  • Grain-free crackers (optional, for lunch plates)
  • Grain-free tortillas (optional, for tacos & chili)

 Spices:

  • Sea salt
  • Black pepper
  • Italian seasoning
  • Taco seasoning (or blend your own chili powder, paprika, cumin, oregano, etc.)
  • Garlic powder (or use fresh)
  • Onion powder (or use fresh)

 

Find more recipes in the Keto in Place Meal Plan series: