Keto-in-Place Meal Plan #3

Are we ready to do this again? For our third week of meal planning, Coach Madisen shares some of her favorite recipes for keeping it simple and eating well:

  • Monday Breakfast: MAKE Ham and Egg Muffins
  • Monday Lunch: MAKE Tuna Lunch Platter
  • Monday Dinner: MAKE Buddha Bowl with Peanut Sauce
  • Tuesday Breakfast: Ham and Egg Muffins
  • Tuesday Lunch: Tuna Lunch Platter
  • Tuesday Dinner: Buddha Bowl with Peanut Sauce 
  • Wednesday Breakfast: MAKE Bulletproof Coffee   
  • Wednesday Lunch:  MAKE Keto Pasta Salad
  • Wednesday Dinner: MAKE Sheet Pan Salmon/Pesto/Veggies
  • Thursday Breakfast: MAKE N'oatmeal
  • Thursday Lunch: Keto Pasta Salad
  • Thursday Dinner: MAKE Sheet Pan Cod/Pesto/Veggies
  • Friday Breakfast: N'oatmeal
  • Friday Lunch:  MAKE Curry Chicken Salad with Chard
  • Friday Dinner: MAKE Beef Lettuce Wraps
  • Saturday Breakfast: MAKE Eggs/Sausage/Avo
  • Saturday Lunch: Curry Chicken Salad with Chard
  • Saturday Dinner: Beef Lettuce Wraps
  • Sunday Breakfast: MAKE Eggs/Sausage/Avo
  • Sunday Lunch: MAKE Veggie Salad
  • Sunday Dinner: Beef Lettuce Wraps

Getting Started:

  1. Browse the recipes and shopping list below. Decide what to substitute, shop for what you need.
  2. Recruit family members to help with meal prep: chopping, mixing spices, browning meat – everyone can help!

 

Keto-Friendly Recipes

Ham & Egg Muffins Serves 2

Ingredients:

  • 6 large eggs
  • 12 slices ham (preferably uncured, sugar-free)
  • 1 cup shredded cheese of choice
  • Olive or coconut oil for greasing a muffin tin

Directions

  1. Wash your hands. 
  2. Pre-heat oven to 375.
  3. Grease 6 muffin tins with oil.
  4. Line each muffin tin with two slices of ham, trying not to break ham.
  5. Press slices down so there is enough room to crack an egg inside each one.
  6. Crack one egg inside each cup.
  7. Top with cheese, salt and pepper to taste.
  8. Bake until eggs are cooked to your desired consistency (10-15 minutes).
  9. Top with avocado, salsa or eat plain.
  10. Eat slowly, calmly and enjoy!

Tuna Lunch Platter Serves 1
Ingredients:

  • 1 can tuna (3 oz, my favorite brand is Wild Planet)
  • 3 Tbsp avocado oil mayo (such as Primal Kitchen)
  • 1 Tbsp mustard
  • Salt and pepper to taste
  • 1 small cucumber, peeled and sliced
  • 2 sticks celery, sliced
  • 2 oz cheese of choice, cubed (my favorite is raw cheddar or mozzarella)
  • ¼ cup nuts of choice (my favorite are roasted/salted almonds, macadamia nuts)

Directions:

This meal is intended to be simple and fast to prepare for lunch ahead of time and can be packed easily.

  1. Wash your hands. 
  2. Mix tuna, mayo, mustard and salt/pepper.
  3. Peel and slice cucumber and celery.
  4. Slice or cube cheese.
  5. Use veggies to dip in tuna and enjoy everything else on the side.
  6. Eat slowly, calmly and enjoy!

  

Buddha Bowl with Peanut Sauce Serves 2
Ingredients:

  • 8 oz chicken breast or thigh
  • 1 cup bone or veggie broth
  • 1 cup red pepper, diced
  • ½ cup onion, diced
  • 1 cup mushrooms, sliced
  • 1 cup cauliflower rice
  • 3 Tbsp coconut oil or butter
  • ¼ cup peanut butter
  • 1 Tbsp red chili paste
  • ½ cup soy sauce or coconut aminos
  • 1 lime, juiced

Optional toppings: cilantro, chives, peanuts, kimchi

Directions:

  1. Wash your hands. 
  2. Combine chicken, bone broth, 1 Tbsp butter and ¼ cup coconut aminos or soy sauce in a crock pot on high.
  3. Let sit for 4-6 hours or until chicken becomes shredded and falls apart with a fork.
  4. About 30 minutes before you’re ready to eat chop mushrooms, onion and pepper.
  5. Heat a skillet with 1 Tbsp of oil or butter and sauté veggies until onions are translucent.
  6. Add frozen cauliflower rice at the very end with an additional 1 Tablespoon butter.
  7. The cauliflower rice simply needs to be heated with all other ingredients.
  8. Set aside and keep warm while you combined the peanut butter, chili paste, soy sauce and lime.
  9. Mix until combined, if mixture is too thick, add olive or sesame oil to desired consistency.
  10. Serve vegetable mixture with shredded chicken and peanut sauce.
  11. Add additional toppings as desired (chopped cilantro, chives, peanuts, kimchi).
  12. Eat slowly, calmly and enjoy!

Coffee Egg Latte Serves 1

Ingredients:

  • 8 oz coffee or coffee alternative (dandy blend, teeccino)
  • 2 Tbsp collagen powder
  • 2 raw egg yolks
  • 1 Tbsp coconut oil
  • 1 tsp ghee
  • 2-3 drops liquid stevia, plain or vanilla flavor, to taste (or sub keto-friendly syrup)
  • 2 Tbsp cream
  • ¼ tsp cardamom
  • ¼ tsp cinnamon

Directions:

  1. Wash your hands. 
  2. Add all ingredients to blender and puree until smooth.
  3. Drink slowly, calmly and enjoy!

 

Keto Pasta Salad Serves 2

Ingredients:

  • 4 oz pepperoni
  • ½ cup olives of choice
  • 1 small cucumber, cubed
  • Mozzarella, shredded or cubed
  • ½ cup grape tomatoes, sliced in half
  • Italian seasoning, olive oil, salt, lemon juice to taste
  • 4 cups mixed greens

Directions:

  1. Wash your hands. 
  2. Chop olives, tomatoes, mozzarella and cucumbers into bite size pieces.
  3. Combine with pepperoni in a bowl and top with olive oil, Italian seasoning, salt and lemon juice to taste.
  4. Serve over 2 cups of mixed greens.
  5. Eat slowly, calmly and enjoy!

 

Sheet Pan Salmon or Cod/Pesto/Veggies Serves 1

Ingredients:

  • 4 oz wild caught salmon or cod
  • 1 Tbsp butter
  • 3 cups low-carb vegetables (cauliflower, broccoli, Brussels sprouts, onions, parsnips, mushrooms)*
  • 3 Tbsp olive oil
  • ½ tsp garlic powder
  • ½ tsp dill
  • ½ tsp onion
  • 3 Tbsp pesto (avoid pesto made with canola, look for avocado or olive oil)
  • Salt and pepper to taste

*Save one cup of cooked vegetables for your lunch/dinner on Sunday.

Directions:

  1. Wash your hands. 
  2. Preheat oven to 350 degrees.
  3. Cut vegetables into bite size pieces.
  4. Place vegetables on a sheet pan and drizzle with olive oil and spices.
  5. With your hands, rub the olive oil into all the vegetables, while also combining the spices onto the vegetables.
  6. Move the vegetables to one side and place frozen or fresh salmon or cod with 1 Tablespoon of butter on top.
  7. Bake for 25-30 minutes or until fish becomes flaky when pierced with a fork.
  8. Salt and pepper fish and vegetables to taste.
  9. Add pesto on top of fish.
  10. Eat slowly, calmly and enjoy!

   

Keto N'oatmeal Serves 2

Ingredients:

  • 1 cup full-fat coconut milk (from a can, unsweetened)
  • 1 cup riced cauliflower
  • 2 Tbsp hemp hearts
  • 2 Tbsp chia seeds
  • ¼ cup unsweetened shredded coconut
  • 2 Tbsp sliced almonds
  • Cinnamon, sea salt and stevia to taste

Directions:

  1. Wash your hands. 
  2. Heat coconut milk over low heat until simmering.
  3. Add riced cauliflower and shredded coconut and heat for 5 minutes.
  4. Remove from heat and add additional ingredients.
  5. Let stand to thicken.
  6. Half can be stored and heated again for another breakfast.
  7. Eat slowly, calmly and enjoy! 

 

Curry Chicken Salad with Collards Serves 2

Ingredients:

  • 2 cups shredded chicken (can bake in oven or use canned chicken)
  • ¼ cup whole milk Greek yogurt
  • ¼ cup chopped cashews
  • 2 Tbsp mayonnaise
  • 2 tsp curry powder
  • ¼ cup chives, sliced
  • ½ lemon, juiced
  • Salt and pepper to taste
  • 2 large collard greens, stems removed

Directions:

  1. Wash your hands. 
  2. Bake chicken in oven if not using canned chicken.
  3. Let cool and chop into small bite-sized pieces.
  4. Combine with yogurt, mayo, curry powder, chives, lemon juice and cashews.
  5. Cool and serve inside a collard green wrap.
  6. Eat slowly, calmly and enjoy!

   

Beef Lettuce Wraps Serves 2

Ingredients:

  • 1-1 ½ lb ground beef
  • ½ onion, minced
  • 3 Tbsp soy sauce
  • 1 tsp chili paste
  • ½ tsp ginger, minced or in a paste
  • 2 Tbsp sweetener (Swerve brown sugar would work best)
  • 2 Tbsp sesame oil for cooking
  • Iceberg lettuce for serving
  • Shredded coconut and chopped green onions for garnish

 

Directions:

  1. Wash your hands.
  2. Heat sesame oil over medium heat in skillet.
  3. Add beef and chopped onions and cook until done.
  4. Add soy sauce, chili paste, ginger, sweetener of choice and salt.
  5. Rinse lettuce and peel back individual leaves to create boats for the meat mixture.
  6. Eat slowly, calmly and enjoy!

 

Eggs, Sausage & Avocado Serves 1

Ingredients:

  • 2 eggs
  • 5 sausage links
  • ½ avocado
  • 1 tsp ghee
  • Kimchi, sauerkraut or hot sauce for topping

Directions:

  1. Wash your hands.
  2. Heat ghee over medium high heat over skillet.
  3. Cook sausages until brown and done to your desire, set aside.
  4. Turn down the heat and crack two eggs in the same skillet.
  5. Cook to your desire (I prefer them over-easy).
  6. Season with salt and serve with avocado, kimchi, sauerkraut or hot sauce.
  7. Eat slowly, calmly and enjoy!

  

Vegetable Salad Serves 1

Ingredients:

  • 2 eggs, hard boiled
  • ½ avocado
  • 2 cups iceberg lettuce
  • ½ leftover cooked vegetables
  • Protein of choice (leftover chicken, pepperoni, ground beef)
  • Cheese of choice
  • Dressing of choice (ranch, vinaigrette, etc)

Directions:

  1. Combine ingredients and toss with your favorite dressing. (Primal Kitchen or Tessemae's brands make avocado or olive oil based options.)
  2. Eat slowly, calmly and enjoy!

 

Shopping List

Protein & Dairy:

  • Ground beef – 1-2 lbs
  • Chicken breast/thighs - 2 lbs
  • Breakfast sausage links or patties (3-5)
  • Salmon – 4 oz
  • Cod – 4 oz
  • Tuna – 2 cans
  • Pepperoni - 4-7 oz
  • Eggs – 1 dozen
  • Deli meat (ham 12 slices)
  • Deli cheese (8 oz cheese of choice)
  • Mozzarella – 4 oz
  • Heavy cream – only if you want it for your coffee
  • Butter – 1 stick (or sub other heat-stable cooking oil)
  • Greek yogurt – ¼ cup

Produce, Fresh & Frozen:

  • Collard greens – 2 stalks
  • Cucumbers – 3 small
  • Celery – 4 stalks
  • Red pepper – 1 medium
  • Onion – 1 large
  • Mushrooms – 1 cup
  • Cauliflower Rice – 2 cups
  • Avocado – 1
  • Grape Tomatoes – ½ cup
  • Mixed Greens – 4 cups
  • Iceberg Lettuce – 1 head
  • Ginger – thumb size
  • Lemon – 1 small
  • Lime – 1 small
  • Cilantro – as garnish if desired
  • Chives – as garnish if desired
  • 6 cups any variety of low-carb vegetables (parsnips, Brussels sprouts, cauliflower, broccoli) 

Pantry:

  • Heat-stable cooking oil (coconut, avocado, sesame)
  • Mayonnaise (avocado oil base preferred)
  • Kimchi (for an optional topping)
  • Chicken/bone broth stock – 8 fl oz
  • Nuts – ¼ cup for n'oatmeal, ¼ for lunch, ¼ cashews
  • Collagen powder (for coffee)
  • Peanut butter
  • Red chili paste
  • Soy sauce or coconut aminos
  • Coffee
  • Pesto
  • Coconut milk - 1 can
  • Hemp seeds
  • Chia seeds
  • Shredded unsweetened coconut - 1/2 cup
  • Olives
  • Salad dressing
  • Stevia

Spices:

  • Sea salt
  • Black pepper
  • Italian seasoning
  • Curry powder
  • Cinnamon
  • Cardamom
  • Garlic powder (or use fresh)
  • Onion powder (or use fresh)
  • Ginger powder (or use fresh)
  • Dill powder (or use fresh)

 

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