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Keto-in-Place Meal Plan #4

by Team Senza

As the weeks move forward during the COVID-19 pandemic, it can be difficult to find stillness without our regular routines. To help create as much ease as possible for you this week, we have produced another meal plan in our Keto-in-Place series. 

Full of fresh flavors and satisfying dishes, these new recipes are the creative work of registered dietitian nutritionist and professional chef, Michael Gjenvick. Michael worked in fine-dining restaurants for much of his career before he began questioning what we should be eating and decided to study nutrition. He completed a graduate degree in Nutrition and Integrative Physiology and found a well formulated ketogenic diet to be the ideal way to control cravings, while eating those foods that make us feel and look our best. Now, he uses his knowledge of cooking along with nutrition to create mouthwatering recipes for the whole family to enjoy!

  • Sunday Breakfast: MAKE Nut Butter & Chocolate Shake  (Serves 4)
  • Sunday Lunch: MAKE Pan Roasted Shrimp Cobb Salad (Serves 6)
  • Sunday Dinner: MAKE Tacos al Pastor with Radish & Herb Salad (Serves 4)
  • Monday Breakfast: Nut Butter & Chocolate Shake
  • Monday Lunch: Pan Roasted Shrimp Cobb Salad
  • Monday Dinner: Tacos al Pastor with Radish & Herb Salad

  • Tuesday Breakfast: MAKE Poached Eggs with Avocado & Bacon Salad (Serves 4)
  • Tuesday Lunch: MAKE Roasted Cauliflower & Blue Cheese Soup with Bacon (Serves 12)
  • Tuesday Dinner: MAKE Roast Chicken with Lemon Herb Butter & Braised Swiss Chard (Serves 8)
  • Wednesday Breakfast: Poached Eggs with Avocado & Bacon Salad
  • Wednesday Lunch: Roasted Cauliflower & Blue Cheese Soup with Bacon
  • Wednesday Dinner: Roast Chicken with Lemon-Herb Butter & Braised Swiss Chard

  • Thursday Breakfast: MAKE Berry & Coconut Chia Pudding (Serves 4)
  • Thursday Lunch: MAKE Curry Chicken Lettuce Wraps (Serves 4)
  • Thursday Dinner: MAKE Grilled NY Strip with Garlic Thyme Butter & Creamed Spinach (Serves 4)
  • Friday Breakfast: Berry & Coconut Chia Pudding
  • Friday Lunch: Curry Chicken Lettuce Wraps
  • Friday Dinner: Grilled NY Strip with Garlic Thyme Butter & Creamed Spinach

  

Keto-Friendly Recipes

Nut Butter & Chocolate Shake Serves 4

Ingredients:

  • 1 avocado, peeled and pitted
  • 6 Tbsp nut butter of your liking
  • 3 Tbsp cocoa powder
  • 1 can coconut milk
  • 2 Tbsp ground flax seeds
  • 2 scoops Keto Meal Balanced Shake Powder, Chocolate Flavor (or similar)
  • 4 Tbsp hemp seeds
  • 2 Tbsp cocoa nibs
  • Water
  • Optional: 1 cup of ice cubes

Directions:

  1. Wash your hands. ☺
  2. Place avocado, nut butter, cocoa powder, coconut milk, flax seeds, a pinch of salt and half of the hemp seeds in a blender.
  3. Blend on high until smooth consistency.
  4. Add the ice cubes to blender if using and continue to blend on high until mixture is smooth. Add water to desired consistency.
  5. Pour half of the mixture into a glass and reserve remaining half for another meal, or share with a hungry family member.
  6. Top the shake with 1 Tbsp each of hemp seeds and cocoa nibs. Enjoy!

 

Pan Roasted Shrimp Cobb Salad Serves 6

Ingredients:

  • 12 large shrimp, peeled and deveined
  • 1 large head romaine lettuce, chopped
  • 2 hard-boiled eggs, peeled and cut in quarters
  • 8 oz. bacon, cooked to your liking and crumbled
  • 1 avocado, peeled, pitted and cubed
  • 4 oz. blue cheese, crumbled
  • 12 cherry tomatoes, cut in half
  • 1/4 cup red wine vinegar
  • 1/2 cup extra-virgin olive oil
  • 1 tsp dijon mustard

Optional: Add any spices of your liking to the shrimp. Add freshly chopped herbs or chives to finish the salad.

Directions: 

  1. Wash your hands.
  2. Whisk vinegar, olive oil, mustard, salt and black pepper together until emulsified. Reserve.
  3. Heat a large sauté pan over medium high heat and add 1 Tbsp cooking oil and/or butter. Season shrimp with spices of your liking (paprika and garlic powder work great!) and salt. Add to hot pan and cook for approximately 1 minute on each side. Remove and let cool on a plate.
  4. Toss half of remaining ingredients in a large bowl and save other half for a future meal. Add half the shrimp and toss with dressing.

 

Tacos al Pastor with Radish & Herb Salad Serves 4

Ingredients:

  • 2 lbs boneless pork shoulder, sliced into thin strips
  • 1 can chipotle peppers in adobo sauce, pureed
  • 1 Tbsp avocado oil
  • 4 low-carb soft tortillas (such as Siete or Outer Aisle brand, or homemade)
  • 3 limes, cut in half
  • 1 small pineapple, peeled, cored and sliced into 1-inch pieces
  • 2 Tbsp butter
  • 4 Tbsp raw salsa verde (recipe follows)
  • 2 small red radishes, sliced thin
  • 1/4 cup cilantro leaves, cleaned and picked
  • 1/4 cup parsley leaves, cleaned and picked
  • 1/4 cup dill leaves, cleaned and picked
  • 1/4 cup basil leaves, cleaned and picked
  • 4 romaine leaves, cleaned and sliced thin
  • 2 Tbsp extra-virgin olive oil

Directions:

  1. Wash your hands.
  2. Place pork into a medium bowl and coat with adobo sauce. Refrigerate overnight to marinate. Remove from fridge 30 minutes before ready to eat.
  3. When ready to eat, warm a large sauté pan over medium heat. Melt the butter and add the pineapple and a pinch of salt. Toast the pineapple in the butter until it is slightly caramelized and softened. Keep warm.
  4. Toss radish, herbs, and romaine in a medium bowl. Keep to the side.
  5. Warm another large sauté pan over medium-high heat. Add avocado oil and pork. Season with salt. Cook meat quickly, tossing frequently to just cook through. Keep warm.
  6. Warm a small cast iron pan on high heat. Place one tortilla on the pan and toast slightly on each side. Repeat with one more tortilla. (Reserve 2 more tortillas for a second meal.)
  7. Toss half the salad with 1 Tbsp olive oil, a squeeze of lime, and season with salt and black pepper.
  8. Place cooked pork on top of each tortilla with 3 small pieces of pineapple, a squeeze of lime juice, and a drizzle of salsa verde. Reserve remaining ingredients for another meal.

 

Raw Salsa Verde Makes 1 pint

Ingredients:

  • 10 medium ripe tomatillos, husks removed
  • 10 spring onions, cleaned
  • 1 romaine heart, cut in half
  • 1/2 ripe avocado, peeled and pitted
  • 1/4 cup cilantro leaves, cleaned and picked
  • 1 jalapeño, stem removed and cut in half
  • 1 lime, cut in half

Directions:

  1. Wash your hands.
  2. Squeeze lime juice in a blender along with the remaining ingredients. Blend on high until creamy smooth. Add salt to taste.

 

Poached Eggs with Avocado & Bacon Salad Serves 4

Ingredients:

  • 4 eggs
  • 1 avocado, peeled, pitted, and cubed
  • 12 oz. of bacon, cooked to your liking and crumbled
  • 12 cherry tomatoes, halved
  • 4 spring onions, cleaned and sliced thin
  • 6 asparagus spears, trimmed
  • 1 Tbsp white wine vinegar
  • 1 Tbsp red wine vinegar
  • 2 Tbsp extra-virgin olive oil

Optional: Use your favorite salsa, raw salsa verde, adobo sauce, etc. to finish the dish at the end. Use a leafy green such as arugula, romaine, mixed greens, or even pea shoots (pictured) to garnish the dish at the end.

Directions:

  1. Wash your hands.
  2. Fill a small pot with water and bring to a boil. Season water aggressively with salt. Add asparagus and cook for 1 minute or until flesh is slightly softened. Strain water and place asparagus in ice water to stop their cooking. Drain on a paper towel. Cut into small bite-size pieces and reserve.
  3. If cooking for one, divide ingredients in half and reserve remaining food for another meal. In a small bowl, toss avocado, bacon crumble, cherry tomatoes, spring onions, and asparagus. Dress with red wine vinegar, olive oil, salt, and black pepper.
  4. Bring a small pan with 2 inches of water to a light simmer. Season with salt and add white wine vinegar. Crack eggs one-by-one into a small bowl and tip the bowl gently into the water. Use a spoon to gently lift the egg from the bottom of the pan so it is floating. Cook for approximately 2 minutes or until the egg white is cooked through and the yolk is still runny (or until your desired doneness). Remove eggs with slotted spoon and drain on a paper towel.
  5. Place avocado and bacon salad on a plate with eggs placed on top. Add sauces or garnishes of your liking. Poach more eggs with remaining salad for additional meals.

 

Roasted Cauliflower & Blue Cheese Soup with Bacon Serves 12 

Ingredients:

  • 1 yellow onion, cut in large dice
  • 1 large carrot, cut in large dice
  • 2 stalks of celery, cut in large dice
  • 1 large head of cauliflower, cut in large florets
  • 8 garlic cloves, peeled
  • 4 Tbsp olive oil (or any other cooking oil you have handy)
  • 4 Tbsp butter
  • 2 qts bone broth (any stock will work as well, and even water is a great substitute)
  • 1 pt heavy cream
  • 12 oz. blue cheese, broken into crumbles
  • 12 oz. bacon, cooked to your liking and crumbled
  • Optional: Garnish with freshly chopped chives, fresh or dried herbs.

Directions:

  1. Wash your hands.
  2. Preheat oven to 450 degrees Fahrenheit. Place one piece of parchment paper on a sheet tray. Toss onion, carrot, celery, cauliflower, and garlic with olive oil, salt, and black pepper and place on sheet tray. Roast veggies in oven until deep golden brown and softened.
  3. Melt butter in a large soup pot over medium heat and add roasted veggies.
  4. Cover with bone broth and bring to a simmer. Cook for 30 minutes and then blend with a hand blender or in a countertop blender.
  5. Return to hear on low and add cream. Bring back to a simmer and add 8 oz. of the cheese. Allow cheese to melt and taste for seasoning. Add salt to your liking.
  6. Serve hot with bacon and blue cheese crumbles and optional garnish. Enjoy a green salad tossed with your favorite keto dressing on the side. Save leftovers for future meals.

 

Roast Chicken with Lemon-Herb Butter & Braised Swiss Chard Serves 8

Ingredients:

  • 1 whole chicken, 5-6 lbs
  • 8 Tbsp butter, softened
  • 1 lemon, zested
  • 1 sprig rosemary, leaves finely chopped
  • 1 sprig thyme, leaves finely chopped
  • 2 Tbsp cooking oil of your liking
  • 1 small yellow onion, thinly sliced
  • 6 garlic cloves, peeled and sliced
  • 1 garlic clove, peeled and grated
  • 2 bunches Swiss chard, ribs removed and chopped, leaves sliced in ribbons
  • 1 cup bone broth
  • Optional: Use a splash of white wine to steam the Swiss Chard before adding the stock.

Directions:

  1. Wash your hands.
  2. Preheat oven to 425 degrees Fahrenheit.
  3. Pat chicken dry. Rub 4 Tbsp of softened butter under breast skin and all over remaining bird. Season with salt and black pepper. Place chicken, breast side up in a large roasting pan. Place in oven for 1.5-2 hours. Tent with aluminum foil if needed to prevent further browning during cooking process. When thigh meat reaches 165 degrees Fahrenheit with a meat thermometer, remove bird and let rest. Spoon juices over the top.
  4. While bird is cooking, mix remaining butter with grated garlic, thyme, rosemary, lemon zest and salt. Reserve at room temperature before serving.
  5. In a large sauté pan, heat cooking oil over medium heat. Add onion, Swiss shard ribs, and garlic cloves and cook until slightly softened. Season with salt. Add Swiss chard leaves and sweat slowly in the pan. Increase heat and add splash of wine if desired. Add bone broth and allow chard to wilt in the pan to desired doneness. Taste and season with salt.
  6. Remove meat from the bones and serve the breast meat with flavored butter and chard on the side. Shred dark meat and reserve for Curry Chicken Lettuce Wraps.

 

Berry & Coconut Chia Pudding Serves 4

Ingredients:

  • 1/2 cup chia seeds
  • 1 can coconut milk, 14 oz
  • 10 raspberries, pureed with a splash of water
  • 1/3 cup other low-carb berries of your liking (blackberries, strawberries, wild blueberries)
  • 1/2 oz chopped nuts of your liking

Optional: Add vanilla extract or half a vanilla bean to pudding. Add pomegranate seeds, pumpkin seeds, or any other keto-friendly topping of your liking. Add whipped cream on top if you so desire!

Directions:

  1. Wash your hands.
  2. Mix chia seeds and coconut milk in a medium sized bowl. Add vanilla now if you would like. Season lightly with a pinch of salt. Cover with plastic wrap and let sit for at least 2 hours, or overnight.
  3. In a small ball jar or glass, layer chia pudding with raspberry puree, berries, nuts and/or seeds. Top with whipped cream. Save half of ingredients for a future meal.

  

Curry Chicken Lettuce Wraps Serves 4

Ingredients:

  • 2 cups shredded chicken
  • 1/2 cup mayonnaise
  • 1 Tbsp curry powder
  • 1 tsp soy sauce
  • 4 spring onions, cleaned and sliced thin
  • 1/4 cup cilantro, finely chopped
  • 1/2 cup cashews
  • 4 large romaine leaves

Directions:

  1. Wash your hands.
  2. In a medium bowl, fold all ingredients together expect for the romaine leaves. Taste and season with salt.
  3. Place half of the mixture in the fridge for a later meal. Divide salad in 2 romaine leaves and enjoy!

 

Grilled NY Strip with Garlic Thyme Butter & Creamed Spinach Serves 4

Ingredients:

  • 2 NY strip steaks, 8 oz each
  • 4 Tbsp butter, softened
  • 5 garlic cloves, peeled and grated
  • 2 sprigs thyme, leaves finely chopped
  • 1 large bag spinach (10 oz), chopped
  • 1 small yellow onion, diced
  • 1 pt heavy cream
  • 3 Tbsp cooking oil with a high smoke point (avocado oil works great)

Optional: Baste steak with butter, garlic, and herbs.

Directions:

  1. Wash your hands.
  2. Remove steak from fridge 30 minutes before cooking. Preheat oven to 350 degrees Fahrenheit. Mix softened butter with 1 garlic clove and thyme. Set aside at room temperature.
  3. Warm a large sauté pan on medium heat and add cooking oil. Add onion and remaining garlic and sweat until soft and translucent. Add spinach and sweat slightly. Add cream and cook down until sauce is thickened.
  4. Season steak with salt and black pepper. Warm a grill pan on medium-high heat and add a touch of cooking oil. Sear steak on each side for approximately 2 minutes. Add a knob of butter, whole garlic cloves, and herbs of your liking at this point if you would like to baste the steak. Place steak on a sheet tray with roasting rack into the preheated oven. Cook until desired wellness is reached and remove from oven. Let rest for 5 minutes. Slice and serve with flavored butter and creamed spinach. Save half of the spinach for another meal with a freshly cooked steak.

 

Keto in Place Shopping List

Protein & Dairy:

  • 2 lbs boneless pork shoulder
  • 12 large shrimp
  • 2 x 8 oz NY strip steaks
  • 1 x 5-6 lb whole chicken
  • 2 lbs bacon
  • 6 eggs
  • 16 oz blue cheese
  • 1 qt heavy cream
  • 1 lb butter

Produce, Fresh & Frozen:

  • 4 avocados
  • 2 large heads romaine lettuce
  • 12 cherry tomatoes
  • 4 limes
  • 1 small pineapple
  • 3 yellow onions
  • 1 large bag spinach
  • 1 bunch thyme
  • 1 bunch rosemary
  • 3 heads garlic
  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 bunch dill
  • 1 bunch basil
  • 18 spring onions
  • 1 pomegranate (optional)
  • 10 raspberries
  • Other berries of your liking
  • 2 bunches Swiss chard
  • 1 lemon
  • 1 large carrot
  • 2 stalks celery
  • 1 large head of cauliflower
  • 6 asparagus spears
  • 1 pint cherry tomatoes
  • 1 jalapeño
  • 10 medium ripe tomatillos
  • 2 small red radishes

Pantry:

  • 1 jar nut butter of your liking
  • 1 small can cocoa powder
  • 2 cans coconut milk
  • 1 small bag ground flax seeds
  • 1 container Garden of Life brand Keto Meal Balanced Shake Powder, Chocolate Flavor (or similar)
  • 1 small bag hemp seeds
  • 1 small bag cocoa nibs
  • 1 bottle red wine vinegar
  • 1 bottle white wine vinegar
  • 1 jar dijon mustard
  • 1 can chipotle peppers in adobo sauce
  • 1 bottle avocado oil, or other cooking oil with high smoke point
  • 1 bottle extra-virgin olive oil
  • 4 low-carb soft tortillas (such as Siete, Outer Aisle, or other keto-friendly brand)
  • 1/2 cup cashews
  • 1 bottle soy sauce
  • 1 bottle white wine (optional)
  • 1 jar mayonnaise
  • Any nuts of your liking
  • 1/2 cup chia seeds
  • 2.5 qts bone broth

Spices:

  • Sea salt
  • Black pepper
  • Curry powder
  • Paprika (optional)
  • Garlic powder (optional)

To learn more about Chef Michael, visit his website at: https://www.michaelgjenvick.com/about

 

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

 

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