The Ultimate Keto Meal Plan & Grocery List [Updated 2020]

Pie Crust

• Combine the almond flour, potato starch, tapioca starch, sugar, and salt, whisking together until combined.
• In the bowl of a food processor, pulse the shortening/butter with the flour mixture until the shortening/butter is pea sized and the mixture is dry and crumbly.
• Add the remaining ingredients and pulse just until combined. Do not over-process or the dough will not be as flaky.
• Place dough onto a piece of plastic wrap and form into a disc. Wrap tightly and refrigerate while preparing the filling.

Quiche

• Preheat oven to 350°F.
• While the crust is chilling, cut the bacon into small pieces (kitchen shears work perfectly for this). Cook the bacon in a large skillet until perfectly crispy, about 10 minutes.
• Remove bacon from skillet with a slotted spoon and drain on a paper towel. Do not discard grease, keep it in the skillet.
• Add the diced onions to the skillet. Saute for about 2 minutes and then add the minced garlic. Continue cooking for another 2 minutes and then add the chopped broccoli florets.
• Cook the veggies until all are tender, about 3 minutes.
• In a large bowl, scramble the eggs with a whisk or fork. Add in all remaining ingredients (except smoked paprika) and stir to combine. Set aside.
• Remove the pie crust dough from the fridge. Place the between the 2 sheets of parchment paper and roll out to the diameter of your pie or tart pan. Gently place the crust in the pan and press up the sides of the pan. Pinch together and smooth to fill any holes or tears that form (the crust is forgiving, don't worry about it). Prick the bottom a few times with a fork.
• Parbake the crust in the preheated oven for 10 minutes.
• Remove from oven and add the broccoli mixture and crumbled bacon. Pour the egg mixture over the top and sprinkle on the paprika.
• Bake in the preheated oven for 30-40 minutes, or until set in the center, not jiggly. Mine takes closer to 40 minutes because my oven doesn't get as hot as a normal oven.
• Let cool about 10 minutes, slice, and serve. Or refrigerate and reheat one slice at a time (in the toaster oven at 350°F until heated through, or in the microwave for about 45 seconds per slice) or up to 1 week later.

• Add the broth, ginger, salt, and arrowroot starch to a stockpot. Bring to a boil over a high flame.
• While the soup is coming to a boil, beat the eggs with a fork until they are well scrambled.
• When the soup has come to a rolling boil, drizzle the scrambled eggs in a thin stream, with the fork, directly into the boiling broth. Continue drizzling until all the eggs have been added.
• Serve the soup hot and top with chives as a garnish.

• In a large skillet (either non-stick or stainless is fine), melt the bacon fat over medium-high heat.
• Add the broccoli and stir to coat all of it with the melted fat. Continue cooking, stirring occasionally to prevent burning and to cook evenly.
• When some of the broccoli (not all) is crispy and browned, remove from heat and season with salt, to taste. Serve hot.

Taco Salad

• Brown the ground beef in a large skillet over med-high heat.
• When the beef is no longer pink, add the taco seasoning and 1 Tbsp water to the skillet and stir until combined. Remove from heat.
• While the beef is browning, prep all the vegetables.
• Serve by layering the lettuce, beef, and all veggies on individual serving plates. Top with salsa.
• If you're primal, add some grass-fed sour cream (because sour cream is awesome!).

Taco Seasoning

• Combine all ingredients. Makes enough for 1 pound of ground beef.

• In a bowl, whisk together all of the dressing ingredients except the bacon fat. Set aside.

Salad

• Add mixed greens to a large mixing bowl. Add in ham, turkey, shredded cheddar (if using), eggs, cherry tomatoes, almonds, and crumbled bacon. Toss to combine.
• Divide salad into 6 individual serving bowls.
• Stir the bacon fat into the prepared honey mustard dressing. Drizzle onto the individual salads.

Make-Ahead Option

• To make the Hot Bacon Honey Mustard Dressing in advance, combine all ingredients except bacon fat and store in the fridge. When ready to use, heat up the bacon fat and mix in right before pouring onto salad.

• Preheat the oven to 350°F.
• Lightly oil a 9x13 glass baking dish with oil. Set aside.
• In a large skillet, heat the 1 tsp olive oil over medium heat. Add the onions and garlic minced to the skillet and saute until the onions are translucent.
• Add the ground bison/beef, cumin, parsley, paprika, salt, and pepper to the skillet and cook until the bison/beef is completely browned, breaking up with the back of a wooden spoon.
• Stir in the can of tomatoes, drained jalapenos/chiles, and 1/2 of the olives until evenly combined. Remove from heat.
• Using a large cookie scoop (easiest) or a spoon, scoop the meat mixture into the hollowed out pepper halves. sprinkle the remaining half of black olives on top of the stuffed peppers.
• Place the peppers, cut side up, in the oiled baking dish. Bake in the preheated oven for 30 minutes.
• Serve hot with a side of guacamole and ranch dressing (optional).

• Preheat the oven to 350°F. Have an 8x8" baking dish ready (no need to grease or oil it).
  
• Add the diced bacon to a cold skillet. Turn the heat up to medium and cook, stirring occasionally, until mostly cooked through and crispy. Remove bacon with a slotted spoon and drain on paper towels.
  
• If there is a lot of bacon grease leftover, drain some, but leave enough to cook the onions. Add the diced onions and minced garlic to the pan and saute until translucent, fragrant, and slightly browned. Remove from heat and set aside.
  
• In a large mixing bowl, add the cream cheese, mayo, MCT oil, cooked onions, jalapeño, half of the shredded cheese, salt, and pepper. Using a firm silicone spatula or a wooden spoon, evenly mix everything together.
  
• Add in the cooked chicken pieces, broccoli, and macadamia nuts. Stir to coat everything and pour into the 8x8" baking dish. Sprinkle the cooked bacon over the casserole evenly. Evenly spread the remaining shredded cheese on top of the bacon.
  
• In a small bowl, combine the crushed pork rinds and melted butter with a fork until everything is evenly combined. Pour over the casserole and spread evenly across the entire surface.
  
• Bake in the preheated oven for 30 minutes, or until the edges are bubbly and browned.
  

Make-Ahead Option

• Prepare the entire casserole as directed above but place it in a disposable 8x8" tin. We make at least 4 at a time so we always have some on hand. Cover the casserole with foil (or lid if the disposable tin came with one) and label it with the contents, date, and cooking directions.
  
• Store the casseroles in the freezer for up to 6 months. It's best to thaw it in the fridge overnight before baking, though not required.

  • Cook when THAWED: Bake at 350°F for 35-40 minutes, or until the edges are bubbly and browned.

  • Cook when FROZEN: Bake at 350°F for 35-40 minutes (covered in foil). Remove foil and bake for another 15-20 minutes, or until the edges are bubbly and browned.

• Line a large rimmed baking sheet with foil and place the bacon in a single layer on it. Put in the cold oven, turn it on to 400°F, and set the tier for 20 minutes. Remove the bacon when it is cooked and crispy (but not overcooked) and drain on paper towels. Dice into small bits when cool enough to handle.
  
• While the bacon is cooking, brown the ground beef in a large skillet. When completely browned, drain any excess grease.
  
• While the beef is browning, melt the butter in a small skillet. Add the onions and garlic and saute until translucent, browned, and fragrant.
  
• With the burner still turned on to medium heat, add the cooked onions/garlic, salt, pepper, chopped tomatoes, and mustard to the ground beef. Stir to combine everything evenly. Add the beef stock and cream and stir. Allow to gently simmer for about 3-5 minutes to allow the mixture to thicken slightly (there will still be liquid in the pan).
  
• Add the diced bacon and the shredded cheese to the skillet. Stir to mix everything together and to allow the cheese to melt into the mixture.
  
• Serve hot over Paleo Waffles (if not low carb) or Low-Carb Cheddar Garlic Biscuits. Spread a little mayo on the waffle or biscuit, add a little chopped romaine, and put sloppy joes on top.
  

• Preheat the oven to 400°F. Generously grease 10 cups of a 12-cup muffin tin with avocado oil (or use nonstick liners, like foil or silicone). Set aside.
  
• In a large mixing bowl, add the melted butter, sour cream, and eggs. Whisk them all together until it is very smooth, not chunky or lumpy at all.
  
• Add in all the dry ingredients and mix together with a spoon or spatula (the mixture will get too thick for the whisk). until thoroughly combined and smooth. Fold in the shredded cheese.
  
• Place approximately 1/4 cup of batter into each of the greased muffin cups (using a large cookie scoop for this ensures evenly distributed batter). Bake in the preheated oven for 10-12 minutes, or until the tops are golden and crispy and the inside is cooked through.
  
• While the biscuits are baking, melt the 2 tablespoons of butter and stir in the salt, garlic, and parsley. Remove the cooked biscuits from the oven and brush the melted butter mixture on them right away.
  
• Biscuits are best served hot (and eaten the same day), but can be made in advance (ideally, same day) and served at room temp or reheated for a few minutes in the oven.
  

• Preheat the oven to 425°F. Line a rimmed baking dish with parchment paper. Set aside.
  
• Snap the cut ends off all the asparagus (as close to the end as you can) and place on the baking dish in a relatively single layer (it's okay if a few overlap).
  
• Drizzle with the oil to generously coat the asparagus. If you need more or less than what is called for, that's ok. Sprinkle with salt and pepper. Toss with a spatula (or your hands) to evenly coat all the asparagus.
• Put in the preheated oven and cook for 12-15 minutes, depending on the thickness of your asparagus. I prefer the skinny stuff, so it only takes about 12 minutes.
• Remove from pan and serve immediately. Lightly drizzle with balsamic vinegar, if using.

• Rinse chicken tenders and pat dry.
• Sprinkle each herb/spice onto one side of the chicken tenders individually. How much you use is up to your personal preferences. We prefer to go light on the onion and garlic powders and heavy on the rest.
• Heat the ghee/butter and oil in a large skillet over medium heat. Once hot, add the chicken, seasoned side down. Once you add them to the skillet, don't move them. Cook until the edges turn opaque and white, about 3-5 minutes.
• While the chicken is in the skillet cooking, season the other side of them.
• Once the edges are white, flip the chicken tenders and cook on the other side for another 3-5 minutes, or until completely cooked through and no pink remains. Thinner tenders will take closer to 3 minutes, while thicker ones will take longer.
• Remove from the skillet and serve hot with a side of Honey Mustard or Ranch dipping sauce.
• Leftovers can be stored in an airtight container in the fridge for up to a week. To reheat, add some more ghee/butter and oil to a skillet, slice the tenders into bite-size pieces, and pan-fry until crispy and heated through.

Addition Serving Suggestion

• Once cooked or reheated, the sliced tenders make the perfect topping for any mixed green salad. Drizzle with the Hot Bacon Honey Mustard Dressing or regular Honey Mustard Dressing for a hearty meal.

• Preheat the oven to 350°F.
• Lightly oil a 9x13 glass baking dish with oil. Set aside.
• In a large skillet, heat the 1 tsp olive oil over medium heat. Add the onions and garlic minced to the skillet and saute until the onions are translucent.
• Add the ground bison/beef, cumin, parsley, paprika, salt, and pepper to the skillet and cook until the bison/beef is completely browned, breaking up with the back of a wooden spoon.
• Stir in the can of tomatoes, drained jalapenos/chiles, and 1/2 of the olives until evenly combined. Remove from heat.
• Using a large cookie scoop (easiest) or a spoon, scoop the meat mixture into the hollowed out pepper halves. sprinkle the remaining half of black olives on top of the stuffed peppers.
• Place the peppers, cut side up, in the oiled baking dish. Bake in the preheated oven for 30 minutes.
• Serve hot with a side of guacamole and ranch dressing (optional).

• Preheat the oven to 350°F. Have an 8x8" baking dish ready (no need to grease or oil it).
  
• Add the diced bacon to a cold skillet. Turn the heat up to medium and cook, stirring occasionally, until mostly cooked through and crispy. Remove bacon with a slotted spoon and drain on paper towels.
  
• If there is a lot of bacon grease leftover, drain some, but leave enough to cook the onions. Add the diced onions and minced garlic to the pan and saute until translucent, fragrant, and slightly browned. Remove from heat and set aside.
  
• In a large mixing bowl, add the cream cheese, mayo, MCT oil, cooked onions, jalapeño, half of the shredded cheese, salt, and pepper. Using a firm silicone spatula or a wooden spoon, evenly mix everything together.
  
• Add in the cooked chicken pieces, broccoli, and macadamia nuts. Stir to coat everything and pour into the 8x8" baking dish. Sprinkle the cooked bacon over the casserole evenly. Evenly spread the remaining shredded cheese on top of the bacon.
  
• In a small bowl, combine the crushed pork rinds and melted butter with a fork until everything is evenly combined. Pour over the casserole and spread evenly across the entire surface.
  
• Bake in the preheated oven for 30 minutes, or until the edges are bubbly and browned.
  

Make-Ahead Option

• Prepare the entire casserole as directed above but place it in a disposable 8x8" tin. We make at least 4 at a time so we always have some on hand. Cover the casserole with foil (or lid if the disposable tin came with one) and label it with the contents, date, and cooking directions.
  
• Store the casseroles in the freezer for up to 6 months. It's best to thaw it in the fridge overnight before baking, though not required.

  • Cook when THAWED: Bake at 350°F for 35-40 minutes, or until the edges are bubbly and browned.

  • Cook when FROZEN: Bake at 350°F for 35-40 minutes (covered in foil). Remove foil and bake for another 15-20 minutes, or until the edges are bubbly and browned.

• Line a large rimmed baking sheet with foil and place the bacon in a single layer on it. Put in the cold oven, turn it on to 400°F, and set the tier for 20 minutes. Remove the bacon when it is cooked and crispy (but not overcooked) and drain on paper towels. Dice into small bits when cool enough to handle.
  
• While the bacon is cooking, brown the ground beef in a large skillet. When completely browned, drain any excess grease.
  
• While the beef is browning, melt the butter in a small skillet. Add the onions and garlic and saute until translucent, browned, and fragrant.
  
• With the burner still turned on to medium heat, add the cooked onions/garlic, salt, pepper, chopped tomatoes, and mustard to the ground beef. Stir to combine everything evenly. Add the beef stock and cream and stir. Allow to gently simmer for about 3-5 minutes to allow the mixture to thicken slightly (there will still be liquid in the pan).
  
• Add the diced bacon and the shredded cheese to the skillet. Stir to mix everything together and to allow the cheese to melt into the mixture.
  
• Serve hot over Paleo Waffles (if not low carb) or Low-Carb Cheddar Garlic Biscuits. Spread a little mayo on the waffle or biscuit, add a little chopped romaine, and put sloppy joes on top.
  

• Preheat the oven to 400°F. Generously grease 10 cups of a 12-cup muffin tin with avocado oil (or use nonstick liners, like foil or silicone). Set aside.
  
• In a large mixing bowl, add the melted butter, sour cream, and eggs. Whisk them all together until it is very smooth, not chunky or lumpy at all.
  
• Add in all the dry ingredients and mix together with a spoon or spatula (the mixture will get too thick for the whisk). until thoroughly combined and smooth. Fold in the shredded cheese.
  
• Place approximately 1/4 cup of batter into each of the greased muffin cups (using a large cookie scoop for this ensures evenly distributed batter). Bake in the preheated oven for 10-12 minutes, or until the tops are golden and crispy and the inside is cooked through.
  
• While the biscuits are baking, melt the 2 tablespoons of butter and stir in the salt, garlic, and parsley. Remove the cooked biscuits from the oven and brush the melted butter mixture on them right away.
  
• Biscuits are best served hot (and eaten the same day), but can be made in advance (ideally, same day) and served at room temp or reheated for a few minutes in the oven.
  

• In a large skillet (either non-stick or stainless is fine), melt the bacon fat over medium-high heat.
• Add the broccoli and stir to coat all of it with the melted fat. Continue cooking, stirring occasionally to prevent burning and to cook evenly.
• When some of the broccoli (not all) is crispy and browned, remove from heat and season with salt, to taste. Serve hot.

• In a medium skillet over medium heat, add the leftover short rib, tomatoes, and sauce. Break up the meat with a wooden spoon. Add a little extra ketchup if it is too dry.
• Reduce heat to medium-low, move the beef to one half of the skillet, and heat ghee on the other half of the skillet.
• Scramble the eggs in a small bowl, then add them to the heated ghee in the skillet. With a silicone spatula, gently scramble the eggs, moving the beef into the eggs as they cook. Remove from heat when eggs are no longer soft but before they become too dry.

• In a large skillet, heat the butter over medium-low heat until melted and starting to bubble.
  
• While the butter is melting, whisk together the eggs, cream, salt, and pepper in a mixing bowl until creamy and smooth. Pour into heated skillet.
  
• Sprinkle the cheese on top and let sit in the skillet, undisturbed, for about 30 seconds to a minute (when you start to see the eggs firm up and become slightly opaque around the edges).
  
• Using a silicone spatula, fold the edges of the eggs towards the center. Continue scrambling in this way, scraping melted cheese into the eggs, until the eggs are cooked to your preferred firmness (time will vary depending on if you like more wet or dry eggs). About halfway through, the cheese will get pretty stringy but will come together more with the eggs towards the end.
• Serve hot with a sprinkling of freshly chopped chives.
  

• Combine all ingredients in a large bowl.
• Get your hands in there and mix it all together until the spices are combined evenly throughout the pork
• Form the pork into small patties, about 3" wide and 1/2" thick.
• Heat a skillet over medium-high heat. Once hot, add the sausage patties and cook about 7-10 minutes, flipping once, until cooked through.
• Alternately, you can cook all the pork at once, not forming patties, and using it as crumbled pork in other recipes, such as our Paleo Minestrone Soup.

• Preheat the oven to 350°F.
• In a large oven-safe skillet (preferably cast-iron), brown the beef completely, breaking up with the back of a wooden spoon. Remove the beef with a slotted spoon to a bowl and set aside.
• In the same skillet you cooked the beef, add the olive oil (if there is not enough fat left over from the beef), then add the onions and peppers and stir-fry until translucent and fragrant, about 10 minutes.
• Add the beef back into the skillet, along with ¾ of the olives and all of the tomatoes.
• Combine the arrowroot starch and the Taco Seasoning then pour into the skillet and stir to combine everything.
• Pour the prepared Cornbread batter over everything in the baking dish. Spread to cover evenly, all the way to the edges. Top with the remaining sliced olives and diced green chiles, if desired. I like to add the chiles to only half of the skillet so there is a mild side available.
• Bake in the preheated oven for 35 minutes, or until cornbread is completely cooked through.
• Serve with a dollop of grass-fed sour cream (for primal, not paleo).

• Preheat oven to 425°F. Line a rimmed baking sheet with foil and set aside.
  
• Combine all ingredients, except spaghetti sauce and mozzarella, in a large bowl. Combine (with a spoon or your hands) until completely combined and evenly mixed.
  
• Using a small cookie scoop (approx. 1 Tbsp in volume), scoop the meatball mixture into balls and roll to smooth with your hands. Place on the prepared baking sheet, almost but not quite touching.
  
• Bake in the preheated oven for 15-18 minutes, or until cooked through (if you press down on them, they will feel firm, not squishy).
  
• Remove from oven and transfer meatballs (with a slotted spoon) to an 8x8 baking dish. Cover with spaghetti sauce and add mozzarella on top (if using). Put back in the oven and bake, uncovered, until sauce is heated through and cheese is melted and slightly browned, about 5 minutes.
  
• Serve hot with a side salad. Leftovers can be stored in an airtight container for up to a week.
  

Caesar Dressing

• Add all dressing ingredients (except Parmesan cheese) to the bowl of a food process or in a blender. Process on high until the garlic is minced down and the mixture is smooth. Add in the cheese and pulse until it is incorporated but not completely smooth. Pour into a glass bottle/jar and store in the fridge (up to 2 weeks) until ready to use.
  

Caesar Salad

• Place a skillet or griddle on the stove over medium heat. In a mixing bowl, add the chicken breasts, avocado oil, salt, and pepper. Stir to evenly coat. When the skillet/griddle is hot, add the chicken and cook, turning as needed, until fully cooked through and no longer pink. Remove from skillet and let rest for at least 5 minutes before slicing.
  
• Divide the romaine lettuce and spinach evenly between 4 salad bowls. Sprinkle the shredded Parmesan on the lettuce, and top with slices of chicken breast. Drizzle with desired amount of Caesar dressing and eat immediately.
  

• In a large skillet of medium heat, melt the ghee/butter. Add the ground beef, onion, and garlic and cook until the beef is browned and the onions have softened, about 8-10 minutes. Break up the beef with the back of a wooden spoon while cooking.
• Add the eggplant and cook, stirring occasionally, for about 8 minutes or until the eggplant has softened.
• Stir in the zucchini, bell pepper, tomatoes, salt, and basil and cook over medium heat, stirring occasionally, for 10-15 minutes or until the vegetables are tender. Stir in the tomato sauce and add black pepper to taste.
• Serve hot. If primal or you can tolerate dairy, I highly recommend adding a little grass-fed mozzarella and/or Parmesan on top as well.

Boil Eggs

• In a pot large enough to hold your eggs, cover them with an inch of cold water. Add about a teaspoon of salt and a splash of white vinegar (this helps them peel easier). Cover the pot with a tight-fitting lid and bring to a boil over high heat.
• Once the water comes to a boil, reduce heat to low and let simmer, covered, for 20 minutes.
• Remove from heat, remove the lid, and run cold water into the pot for a few minutes to stop the eggs from cooking and to quickly cool them (so they're easier to handle). Alternately, you can pop them in the fridge until you're ready to peel/use them.

Assemble Egg Salad

• Peel the eggs and rinse them.
• Using either an egg slicer or your awesome knife skills, slice and dice the eggs into little pieces. Add to a mixing bowl.
• Using a chopper or more knife skills, chop up the pickles into a relish. Add to the eggs.
• Add in the mayo, mustard, salt, and black pepper (if using). Take a fork and mash it all together, making sure to break up any large pieces of egg.
• Refrigerate until ready to eat (up to 1 week) or eat right away. Garnish with a sprinkle of smoked paprika (not required but always a good flavor booster).

• Place the bacon on a foil-lined rimmed baking sheet. Put in the oven and turn the heat up to 400°F. Cook until crispy, about 20 minutes (do not let them overcook). Remove from oven and drain bacon on paper towels.
  
• While the bacon is cooking, place the chicken breasts in a bowl and toss to coat with the avocado oil, salt, and pepper. Heat a griddle or skillet over medium-high heat. When hot, add the chicken breasts and cook until no longer pink, turning as needed. Remove from skillet and let sit for at least 5 minutes before slicing.
  
• Divide the chopped romaine and the baby spinach evenly between 4 bowls. Slice the chicken breasts and divide them evenly between the 4 bowls, layering them across the center of the greens.
  
• Arrange the sliced eggs on one side of the chicken, and the diced avocados on the other side of the chicken.
  
• Dice the bacon and add it next to the avocados and arrange the halved tomatoes next to the sliced eggs.
  
• Top with some blue cheese dressing (or dairy-free Ranch Dressing for Whole30 compliance) and eat right away.
  

• Preheat oven to 425°F. Line a rimmed baking sheet with foil and set aside.
  
• Combine all ingredients, except spaghetti sauce and mozzarella, in a large bowl. Combine (with a spoon or your hands) until completely combined and evenly mixed.
  
• Using a small cookie scoop (approx. 1 Tbsp in volume), scoop the meatball mixture into balls and roll to smooth with your hands. Place on the prepared baking sheet, almost but not quite touching.
  
• Bake in the preheated oven for 15-18 minutes, or until cooked through (if you press down on them, they will feel firm, not squishy).
  
• Remove from oven and transfer meatballs (with a slotted spoon) to an 8x8 baking dish. Cover with spaghetti sauce and add mozzarella on top (if using). Put back in the oven and bake, uncovered, until sauce is heated through and cheese is melted and slightly browned, about 5 minutes.
  
• Serve hot with a side salad. Leftovers can be stored in an airtight container for up to a week.