Friday, March 18, 2016

Keto Menu

A few people have requested that I pull together a Keto Menu to help with meal planning.  I have to admit, I plan like two big things a week and then fill in the gaps with easy stuff.   When I say easy, I mean super easy.  I don't like to spend my evenings in the kitchen so if I am making something with effort, that is usually on a weekend.  I am also a fan of making something big and then putting it into serving contains to take with me.  I am going go ahead and share my breakfast most days now because it is a repeat each day and then I'll break up my lunches and dinners.  For the sake of providing as much info as possible, I have listed different things each day but honestly, I will eat the same thing day after day.  I will also admit, I eat out quite a bit.  Subway salads have moved into my weekly rotation.

Breakfast - Atkins Shake or Bulletproof Coffee or Fitmiss Delight Shake made with water.  99% of the time it is an Atkins Shake because they taste really good, especially the Caramel one


Lunch - Flavored Tuna Pack, 1 Tbs. Mayo, String Cheese, Pickle Spears

Dinner - Meatballs (frozen bag kind), Mozzarella Cheese, Low carb spaghetti or pizza sauce all heated together in the microwave, Brussell sprouts roasted in the oven with garlic and bacon

Snacks - Quest Bar, Slim Jim


Lunch - Low Carb Zuppa Toscana (see blog for recipe, make ahead and just reheat for lunch), Laughing Cow cheese 2 pieces

Dinner - Buffalo chicken (precooked Tyson chicken, Sweet Baby Rays Buffalo sauce, Cream Cheese, and Ranch dressing all mixed into a bowl and heated in the microwave. Think of it as a chunky buffalo chicken dip).

Snacks - Flourless Chocolate Mug Cake (I need to post this recipe soon but you can find them easily online), 1 Tbs. Almond Butter


Lunch - Southwest Chicken Salad (canned chicken, green chilies diced, cheddar cheese, mayo mixed together and eaten with a fork), Black olives

Dinner - Omelet ( 3 eggs, cheese, real bacon bits from Costco fried in Kerrygold butter)

Snacks - Atkins Bar of some sort, string cheese


Lunch - Chili Cheese Dogs (hot dogs covered with Castlebury canned chili and cheddar cheese + mustard), veggies and ranch dip

Dinner - Low Carb Tortilla Pizza (low carb sauce, pepperoni, sausage, cheese, etc. baked in the oven until crisp and melted)

Snack - Pork Rinds w/ butter, cinnamon & sugar substitute


Lunch - Frozen Atkins Meal of some sort

Dinner - Spinach & Artichoke Chicken (Mix up or buy spinach and artichoke dip and spread over raw chicken in casserole dish. Smother with cheese and bake in over until chicken is done), Goat cheese stuffed sweet peppers

Snack - Lily's Chocolate Bar 1/2


Breakfast - Carbquick Waffle, Sausage Links, Sugar free syrup

Lunch - Burger w/o bun and all toppings, sugar free ketchup, Pork Rinds

Dinner - Kielbasa fried in skillet w/ cabbage

Snack - Almonds


Lunch -  Turkey and Cheese wrap in low carb tortilla with mayo, Pork Rinds and bacon/cheese dip

Dinner - Taco salad w/o shell - taco meat, lettuce, cheese, salsa, sour cream, guac, olives

Snack - Cheese "chips" made with smoked gouda, 1 Tbs. natural peanut butter

No comments:

Post a Comment