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Keto-in-Place #5 with Rachel Gregory

This week’s plan features a collection of keto recipes created by Rachel Gregory, Certified Nutrition Specialist and host of the new podcast, MetFlex & Chill. Rachel also is an athletic trainer, strength and conditioning specialist, and author of the 21-Day Ketogenic Diet Weight Loss Challenge.

We love Rachel’s recipes because they focus on nutrient-dense ingredients and always involve a variety of exciting flavors. If you’re cooking for one, freeze leftover portions. And if cooking for a family, be sure to adjust the quantities below to fit your needs.

  • Monday Breakfast: Carrot Cake Protein Pancakes
  • Monday Lunch: Ground Beef, Broccoli, Avocado Salad
  • Monday Dinner: Crispy Smoked Paprika Drumsticks

  • Tuesday Breakfast: MAKE Cheesy Mushroom & Spinach Omelette (Double recipe to serve 2)
  • Tuesday Lunch: MAKE Buffalo Chicken Meal Prep (Serves 6)
  • Tuesday Dinner: Crispy Smoked Paprika Drumsticks

  • Wednesday Breakfast: Cheesy Mushroom & Spinach Omelette
  • Wednesday Lunch: Buffalo Chicken Meal Prep
  • Wednesday Dinner: MAKE Lamb Meatballs with Tatziki (Serves 6)

  • Thursday Breakfast: MAKE Keto Everything Bagels (Serves 8)
  • Thursday Lunch: MAKE Cucumber, Tomato, Feta Salad (Serves 8)
  • Thursday Dinner: Lamb Meatballs with Tatziki

  • Friday Breakfast: Keto Everything Bagels
  • Friday Lunch: Cucumber, Tomato, Feta Salad
  • Friday Dinner: Lamb Meatballs with Tatziki

 

Getting Started:

  1. Browse the Killin It Keto recipe links above and the shopping list below.
  2. Decide what to substitute, shop for what you need.
  3. If tracking your macros, pre-log in your journal to create a meal plan.
  4. Recruit family members to help with meal prep: chopping, mixing spices, browning meat – everyone can help!

 

Shopping List

Meat & Eggs:

  • Eggs (1 dozen)
  • Ground beef (1/2 lb)
  • Ground lamb (2 lbs)
  • Chicken drumsticks (12 pieces)
  • Bacon (8 oz)
  • Rotisserie chicken (1 whole)

Dairy

  • Cream cheese (6 oz)
  • Butter (1 stick)
  • Cheddar (4 oz)
  • Feta (9 oz)
  • Plain full-fat yogurt, such as Redwood Hill Farms Goat Milk Yogurt
  • Mozzarella, shredded (2 cups/16 oz)

Produce:

  • Carrots (2 large)
  • Romaine lettuce (2 large heads)
  • Broccoli (6 med heads fresh or 48 oz frozen)
  • Avocado (1 med)
  • Spinach (1 bag fresh)
  • Mushrooms (1 lb)
  • Cucumber (3 med)
  • Fresh dill (or sub dried)
  • Fresh parsley (1 bunch)
  • Lemon (2 for juicing)
  • Garlic (1 clove)
  • Green onions (1 bunch)
  • Grape tomatoes (1 pint)
  • Red onion (1 med)
  • Optional: fresh mint

 Pantry:

  • Oil or cooking spray for greasing
  • Olive oil
  • Almond flour (2 cups)
  • Baking powder
  • Vanilla-flavored protein powder
  • Vanilla extract
  • Maple-flavored liquid sweetener, such as Lakanto brand
  • Keto-friendly maple-pumpkin creamer, such as SuperCoffee brand or sub 1/4 cup half n' half + 5 drops maple flavor
  • Nuts of choice (1/4 cup)
  • Hot sauce, such as Frank’s Red Hot (1/2 cup)
  • Red wine vinegar

Spices:

  • Sea salt
  • Black pepper
  • Cinnamon
  • Nutmeg
  • Smoked Paprika (2 Tbsp)
  • Garlic powder (2 Tbsp)
  • Onion powder (2 Tbsp)
  • Cayenne (1/4 tsp)
  • Mediterranean spice blend or Italian seasoning (2 Tbsp)
  • Lemon pepper seasoning
  • Everything Seasoning (for bagels)
  • Optional: nutritional yeast (4 Tbsp)

 

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