The Ultimate Keto Meal Plan & Grocery List [Updated 2019]

Complete meal plan, shopping & grocery list, recipes and meal prep tips to make the Ketogenic diet easier!

Nutritional Ketosis requires a specific guideline in relation to the exact percentages of macronutrients (fat, protein, and carbohydrates) consumed. It can be overwhelming at times, whether you’re new to a low-carb lifestyle or a seasoned pro, to have to track what you eat all the time, plans meals, and prepare everything you eat. Going out to eat on a whim isn’t as easily accomplished on the keto diet.

This meal plan will make your life easier. 

The first few days may be tough for some people, as your body will transition from burning glucose to burning ketones. You can think of that shift like a campfire that’s burning on kindling vs one burning coals. The kindling may light up quickly, and produce a great fire fast, but it will burn out quickly as the kindling gets burned up. That’s your body running on glucose. 

Compare that to a fire that’s burning on good coals, which can last for hours. That’s what happens when you switch over to burning ketones. 

You can learn more about the Keto Diet at our What is the Keto Diet post. 

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Keto Meal Plan Week 1

Ready to get started? The first few days of going keto are often the hardest for most people, as your body is transitioning away from burning glucose to burning ketones.

Many people get what’s commonly referred to as the “keto flu”, which is exactly what it sounds like – headaches, body aches, and general malaise while your body transitions. But things like Keto Salts and other supplements can help shorten this process.

Ready to get started?

Keto Meal Plan Week 1 Meal Plan

DayBreakfastLunchDinner
Day 1Low-Carb Breakfast SandwichesBacon Egg Salad Lettuce WrapsRoasted Chicken; Asparagus; and Hollandaise Sauce
Day 2Crustless Bacon Broccoli Quiche; GuacamoleChicken Bone Broth with Chicken Pieces; Avocado Capreses SaladTaco Salad; Ranch Dressing
Day 3Egg Drop Soup; AvocadoLeftover Taco Salad; Ranch DressingEasy Pan-Fried Chicken Tenders; Ranch Dressing; Mixed Greens Salad; Cheddar Garlic Biscuits
Day 4Crustless Bacon Broccoli Quiche (2 slices); GuacamoleHouse Salad with Chicken; Ranch DressingStuffed Peppers; Ranch Dressing
Day 5Low-Carb Breakfast SandwichesLeftover Stuffed Peppers; Ranch DressingCheesy Chicken Broccoli Casserole
Day 6Chicken Bone Broth; AvocadoLeftover Cheesy Chicken Broccoli CasseroleCheeseburger Sloppy Joes; Cheddar Garlic Biscuits; Crispy Bacon Broccoli
Day 7Chicken Bone Broth with Chicken Pieces; Leftover Crispy Bacon Broccoli; AvocadoLeftover Cheeseburger Sloppy Joes; Leftover Cheddar Garlic BiscuitsChicken-Veggie Bake; Ranch Dressing
  • Make all 4 Roasted Chickens at the same time at the beginning of the week (either during dinner for Day 1 or in advance before the week starts). This will give you the chicken meat you need for meals on Days 1, 2, 4, 5, 6, & 7, as well as part of Week 2.
  • Using the carcasses from the 4 roasted chickens, make 4 batches of bone broth to give you enough broth to get through Weeks 1 & 2.
  • If you have extra chicken wings, legs, or thighs after Day 1 Dinner, remove the skin and shred the meat from the bones. Use these chicken meat pieces in your broth throughout the week. The cooked breasts will be used in the Cheesy Chicken Casserole and salads for the week.
  • Hard boil & peel eggs at the beginning of the week. Store in an airtight container or bag in the fridge.
  • Before the week starts, make a full batch of Low-Carb Breakfast Sandwiches. You will only use about half this week, so freeze the rest for Week 4.
  • Make both Crustless Quiches at the same time. These can be made and refrigerated up to a week in advance, or make up to 6 months in advance and freeze. If freezing, cut into individual slices for faster reheating in the morning.
  • The Cheesy Chicken Broccoli Casserole can be made in advance. Freeze up to 6 months or refrigerate up to 1 week in advance.
  • Save all bacon fat each and every time you make bacon. Bacon fat is needed for some recipes, but is also just a good habit to get into because it’s excellent for cooking veggies in.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Make a double batch of Ranch Dressing at the beginning of the week to have ready to go when you need it.
  • Wash and cut all produce at the beginning of the week.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Please note that this grocery list is for a family of 4. We eat a lot of eggs and avocados, that is not a typo. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks or extra treats since they’re not included in the Meal Plan. Add some extra food to account for your own snacks, if desired.

Keto Meal Plan Week 1 Shopping List

  • 7 Yellow Onions
  • 1 Red Onion
  • 3 bulbs Garlic
  • 18 Avocados
  • 2 Limes
  • 1 Lemon
  • 2 Jalapeños
  • 5 Bell Peppers
  • 6 Plum Tomatoes
  • 20 Cherry Tomatoes
  • 4 Cucumbers
  • 1 bunch Asparagus
  • 12-16 stems Fresh Thyme, Rosemary, & Sage (mixed)
  • 1/4 cup Fresh Basil Leaves
  • 5 heads Romaine Lettuce
  • 1 pkg Mixed Salad Greens
  • 1 head Iceberg Lettuce
  • 1 head Cauliflower
  • 4 medium heads Broccoli
  • 4 cups Butter
  • 4 pints Heavy Cream
  • 4 dozen Eggs
  • 42 oz Sharp Cheddar
  • 2/3 cup Sour Cream
  • 4 oz Cream Cheese
  • 1/2 cup Fresh Mozzarella
  • 3/4 cup Parmesan Cheese (fresh, not shelf-stable)
  • 3 lb Pork Sausage (like Jimmy Dean)
  • 5 lbs Thick-Cut Bacon
  • 4 Whole Chickens
  • 5.5 lb Ground Beef
  • 12 Chicken Tenders

Keto Meal Plan Week 1 Breakfasts

Keto Breakfast Sandwich {2g carbs per sandwich}
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Low Carb Breakfast Sandwiches

Course Breakfast
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 15
Calories 735kcal
Author Kendra Benson

Ingredients

Pancake Layers

  • 18 Tbsp Grass-Fed Butter or ghee or coconut oil, melted
  • 18 Tbsp Heavy Cream
  • 10 large Eggs
  • 2 tsp Pure Vanilla Extract
  • 6 scoops Prebiotin Prebiotic Fiber
  • 1 tsp Salt
  • 12 Tbsp Coconut Flour
  • 2 tsp Baking Powder
  • 6 scoops MCT Oil Powder
  • 1/4 tsp Pure Monk Fuit Extract Powder

Sausage Layer

  • 3 lbs Pork Sausage like Jimmy Dean
  • 8-10 oz Sharp Cheddar Cheese shredded

Egg Layer

  • 10 large Eggs
  • 1/2 cup Heavy Cream
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper

Instructions

  • Preheat the oven to 425°F. Line an 11x17" rimmed baking sheet with parchment paper. If you have two 11x17" rimmed baking sheets, use both. Set aside.

Pancake Layers

  • Combine the melted butter, cream, eggs, and vanilla in a large mixing bowl. Whisk them all together until they are combined and smooth.
  • Add in the dry ingredients and whisk until smooth and there are no lumps. The batter will be thicker than a regular pancake batter.
  • Pour half of the batter into one of the 11x17" baking sheets and half in the other (or do this in 2 batches if you only have one pan). Bake in the preheated oven for 10 minutes or until the top of the pancake is golden.
  • Remove from the oven and invert the pan onto a wire cooling rack covered with another piece of parchment paper. Peel the parchment off the bottom of the pancakes.Let cool completely.

Sausage Layer

  • Line an 18x13" rimmed baking sheet with parchment paper. Using your hands, press the uncooked sausage onto the baking sheet, spreading it all the way to the edges, making sure to keep the thickness as uniform as possible.
  • Bake in the preheated oven for 15 minutes. Remove from oven, sprinkle shredded cheese on top, and place back in the oven to melt for another couple minutes.
  • Remove from oven and let cool in the pan.

Egg Layer

  • Reduce oven temp to 350°F. Line the 11x17" rimmed baking sheet with parchment paper.
  • In a large mixing bowl, combine the eggs, cream, salt, and pepper and whisk until smooth. Pour into the prepared baking sheet, taking care not to get the eggs under the parchment (it's okay if a little seeps under).
  • Bake in the preheated oven for 15 minutes. Remove from oven when the eggs are no longer wiggly. If they have puffed up during cooking, place a piece of parchment on top and gently press them down to a uniform thickness. Let cool completely in the baking sheet.

How To Assemble

  • Carefully place one of the pancake layers on top of the sausage layer. The sausage layer will be slightly larger, trim any excess off the edges that extend past the pancake layer. Reserve the scraps to add to scrambled eggs another day.
  • Place a large cutting board on top of the pancake/sausage layer and invert it onto the cutting board (the sausage layer will now be on top).
  • Carefully place the egg layer on top of the sausage, parchment side up. Peel off the parchment paper. Gently layer the remaining pancake layer on top of the egg layer
  • Once all 4 layers are fully assembled, cut them into 15 bars. Wrap individually in parchment paper and store in the fridge or freezer. Reheat in the microwave (60 seconds when thawed) or toaster oven (5-8 minutes at 350°F when thawed) when ready to eat.
Bacon Broccoli Quiche | Our Paleo Life
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Broccoli Bacon Quiche {dairy-free, grain-free}

Course Breakfast, Main Course
Prep Time 35 minutes
Cook Time 45 minutes
Total Time 1 hour 20 minutes
Servings 12 slices
Calories 252.6kcal
Author Kendra Benson

Ingredients

Pie Crust

  • 1-1/2 cups Almond Flour
  • 1/4 cup Potato Starch
  • 1/4 cup Tapioca Starch
  • 1/2 tsp Maple Sugar or Coconut Sugar, but Maple Sugar blends better
  • 1/2 tsp Sea Salt
  • 3 Tbsp Vegetable Shortening or Grass-Fed Butter very cold or frozen
  • 1 Large Egg cold
  • 1 tsp Cold Water

Filling

  • 1/2 Yellow Onion diced
  • 1 clove Garlic minced
  • 1-1/2 cups Broccoli Florets I use frozen, it's easier to chop, chopped
  • 8 slices Uncured Bacon*
  • 1/2 cup Shredded Grass-Fed Cheddar Cheese ** optional, if primal
  • 8 Large Eggs
  • 1 cup Dairy-Free Milk we use Unsweetened Almond Milk
  • 1 Tbsp Potato Starch
  • 1/2 cup Nutritional Yeast
  • 1/4 cup + 1 Tbsp Hemp Hearts
  • 1 tsp Salt
  • 1/4 tsp Ground Black Pepper
  • Smoked Paprika for garnish

Instructions

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.

Notes

  • You can replace the bacon with diced ham, and use saved bacon grease or avocado oil to cook the veggies. But seriously, bacon is the best in this.
  • We occasionally eat dairy, and sometimes add the cheese to this quiche. BUT, it's great without it too, so don't feel like you're missing out if you can't tolerate dairy. The cheese is not included in the Nutritional Facts.
Egg Drop Soup | Our Paleo Life
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Egg Drop Soup

Egg Drop Soup is typically made with cornstarch as a thickener, but this grain-free version uses arrowroot starch instead and is restaurant quality in the comfort of your own kitchen.
Course Main Course
Cook Time 10 minutes
Servings 6
Calories 101kcal
Author Kendra Benson

Ingredients

  • 8 cups Homemade Chicken Broth
  • ½ tsp Ground Ginger
  • 1 tsp Sea Salt
  • 2 Tbsp Arrowroot Starch optional, leave out for Whole30 & Keto
  • 3-4 Eggs we prefer more, you may prefer less
  • 3 Tbsp Fresh or Freeze-Dried Chives chopped

Instructions

  • 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.

Notes

  • I prefer a homemade chicken broth, as it has a much better flavor than even the organic store-bought broth, plus I can control the salt added to the broth.
  • If your chicken broth already has salt added, be careful how much you use in this recipe. Taste the broth before adding the eggs and if you want more salt, add it.
  • If you don't use the starch, this recipe is 1g carbs per serving.
Crispy Bacon Broccoli {by Our Paleo Life}
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Crispy Bacon Broccoli

How do you make sure kids will eat all their broccoli and not feed it to the dog? Cook it in bacon, of course! This super simple side dish will get gobbled up in no time, guaranteed.
Course Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 6
Calories 93kcal
Author Kendra Benson

Ingredients

  • 6 cups Broccoli Florets bite-size
  • 3 Tbsp Bacon Fat
  • Sea Salt to taste

Instructions

  • 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.

Keto Meal Plan Week 1 Lunches

Chicken Bone Broth {in the Instant Pot}
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Chicken Bone Broth {Instant Pot}

Course Main Course
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Calories 10kcal
Author Kendra Benson

Ingredients

  • 1 Chicken Carcass preferably one that was seasoned with only salt and pepper
  • 1/2 Yellow Onion
  • 3-4 cloves Garlic peeled and smashed
  • 1 sprig Fresh Thyme
  • 1 sprig Frech Rosemary
  • 1 sprig Fresh Sage

Instructions

  • Add all ingredients to the inner pot of an Instant Pot (we have a 6qt). If you are using a chicken carcass that is already stuffed with onion, garlic, and herbs, don't add the extras.
  • Fill the inner pot with water to the "Max Fill" line. Place the lid on the pot and twist to lock, set the knob to the "Seal" position, and press the "Soup" button (or manual on High pressure for 30 minutes).
  • Once the cycle is complete, you can do wither NPR or QPR (whichever you have the time for). NPR is best but you'll still get a good broth with QPR.
  • Remove as much of the carcass and veggies with a large slotted spoon and set aside in a bowl (do not discard yet). Place a small wire mesh strainer in a canning funnel and put it on a canning jar (we prefer to use quart and half gallon jars). Pour the broth directly into the jars. Tightly screw on the lids.
  • Put the carcass and veggies back in the Instant Pot, fill half full with water this time. Repeat the cooking and canning process the same way you did it the first time.
  • After the second batch of broth, remove any remaining chicken from the carcass and reserve to add to the broth for a heartier soup or to add to casseroles or any other dish you want.
  • Store broth in the fridge for up to a week. For longer storage, freeze the broth in silicone molds (of your preferred size). Remove from molds once frozen solid and store them in a zip-top bag in the freezer for up to 6 months.
Family Approved Taco Salad
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Paleo Taco Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5
Calories 441kcal
Author Kendra Benson

Ingredients

Taco Salad

  • 1 lb Grass-Fed Ground Beef
  • 1 batch Taco Seasoning recipe below
  • 1 bunch Romaine Lettuce cut or torn into small
  • 1 Bell Pepper any color
  • 1 can Black Olives or 2 cans if you love olives like us, sliced
  • 1-2 Tomatoes seeded and diced
  • 1 Cucumber seeded and diced
  • 1 Avocado pitted and diced
  • Salsa no added sugar, preferably homemade

Taco Seasoning

  • 1 Tbsp Chili Powder
  • 2 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Oregano
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder

Instructions

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.

Notes

  • Nutritional Facts do not include the salsa
House Salad w/ Hot Bacon Honey Mustard Dressing {primal; grain-free; dairy-free option}
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House Salad w/ Hot Bacon Honey Mustard Dressing {primal}

Course Main Course, Side Dish
Prep Time 10 minutes
Servings 6
Calories 550kcal
Author Kendra Benson

Ingredients

Dressing (yields approx. 3/4 cups)

  • 3 Tbsp Paleo Lime Mayo
  • 2 Tbsp Sir Kensington's Dijon Mustard
  • 2 tsp Yellow Mustard
  • A few drops of your favorite hot sauce optional
  • 1/8 tsp Salt
  • Pinch Ground Black Pepper
  • 1 1/2 Tbsp Honey
  • 5 Tbsp Bacon Fat melted and hot

Salad

  • 1/2 head Iceburg Lettuce
  • 1 head Romaine Lettuce
  • 3/4 cup Smoked Ham Slices chopped
  • 3/4 cup Smoked Turkey Slices chopped
  • 3/4 cup Shredded Cheddar Cheese leave out for dairy-free
  • 6 Hard Boiled Eggs sliced
  • 20-24 Cherry Tomatoes halved
  • 3/4 cup Sliced Almonds
  • 8 slices Cooked Bacon crumbled

Instructions

  • 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.
Stuffed Peppers
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Paleo Stuffed Peppers

Course Main Course
Cuisine American, Mexican
Keyword mains, meat, peppers, stuffed
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 6
Calories 284kcal
Author Kendra Benson

Ingredients

  • 1 medium Yellow Onion
  • 2 cloves Garlic minced
  • 1 tsp Avocado Oil or Olive Oil + more for baking dish
  • 1 lb Grass-Fed Ground Beef or Bison
  • 1 Tbsp Ground Cumin
  • 2 tsp Dried Parsley
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Salt
  • Ground Black Pepper to taste
  • 1 (14.5 oz) can Diced Tomatoes
  • 1 (4 oz) can Diced Jalapenos or Mild Green Peppers Chiles drained
  • 1/2 can Black Olives drained and sliced
  • 3 large Bell Peppers halved and seeded

Instructions

  • 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).
Cheesy Chicken Broccoli Casserole {keto}
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Cheesy Chicken Broccoli Casserole

Course Main Course
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 9
Calories 484kcal
Author Kendra Benson

Ingredients

  • 4 slices Bacon uncooked, diced small
  • 1/2 Red Onion diced small
  • 1 clove Garlic peeled and minced
  • 4 oz Cream Cheese softened
  • 1 cup Paleo Lime Mayo
  • 2 Tbsp MCT Oil
  • 1/2 Jalapeño seeded and finely diced (adds flavor, this isn't a spicy dish)
  • 4-5 oz Sharp Cheedar Cheese shredded, divided
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 2 Chicken Breasts cooked and diced
  • 2 cups Broccoli Florets cut smallish
  • 1/2 cup Macadamia Nuts roughly chopped
  • 2 oz Pork Rinds crushed (about 1 1/2 cups crushed)
  • 2 Tbsp Grass-Fed Butter melted

Instructions

  • 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.

Notes

  • Macadamia nuts can be replaced with any nuts that is crunchy (adds texture, not taste). We've substituted Sacha Inchi with great results.
  • You can use any preferred cheese as well. We use mozzarella in a pinch.
  • Flavor of the pork rinds makes a difference. Our family prefers spicy pork rinds, but plain can be used for a less spicy flavor.
  • ALWAYS use gloves when cutting jalapeños (or any spicy pepper). The hot oils will still be on your hands even after washing them and you'll know it when you rub your eyes later.
Low-Carb Cheeseburger Sloppy Joes {primal}
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Cheeseburger Sloppy Joes

Course Main Course
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8
Calories 709kcal
Author Kendra Benson

Ingredients

  • 12 slices Thick-Cut Bacon
  • 2 lbs Ground Beef
  • 2 Tbsp Grass-Fed Butter
  • 1 large Yellow Onion diced
  • 4 cloves Garlic minced
  • 1 tsp Salt
  • 1 tsp Ground Black Pepper
  • 2 Plum Tomatoes chopped
  • 2 tsp Yellow Mustard
  • 1/2 cup Beef Stock/Broth
  • 2 Tbsp Heavy Cream
  • 10 oz Sharp Cheddar Cheese shredded

Serving Suggestions

  • 1 batch Low-Carb Cheddar Garlic Biscuits for low-carb option
  • 1 batch Paleo Waffles if not low carb
  • Romain Lettuce chopped
  • Paleo Lime Mayo

Instructions

  • 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.

Notes

  • Nutrition Facts do not include biscuits or waffles
Cheddar Garlic Biscuits
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Low-Carb Cheddar Garlic Biscuits {copycat Red Lobster}

Course Side Dish
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 10
Calories 199kcal
Author Kendra Benson

Ingredients

Biscuits

  • 4 Tbsp Grass-Fed Butter melted
  • 1/3 cup Sour Cream
  • 2 Eggs
  • 1 1/2 cups Almond Flour
  • 1/4 tsp Salt
  • 1 Tbsp Baking Powder
  • 1 tsp Dried Parsley
  • 1/2 tsp Garlic Powder
  • 2 scoops Prebiotin Prebiotic Fiber
  • 1 1/2 oz Shredded Cheese scant 1 cup

Topping

  • 2 Tbsp Butter melted
  • 1/8 tsp Salt
  • 1/8 tsp Garlic Powder
  • 1/2 tsp Dried Parsley

Instructions

  • 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.

Keto Meal Plan Week 1 Dinners

Family Approved Taco Salad
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Paleo Taco Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5
Calories 441kcal
Author Kendra Benson

Ingredients

Taco Salad

  • 1 lb Grass-Fed Ground Beef
  • 1 batch Taco Seasoning recipe below
  • 1 bunch Romaine Lettuce cut or torn into small
  • 1 Bell Pepper any color
  • 1 can Black Olives or 2 cans if you love olives like us, sliced
  • 1-2 Tomatoes seeded and diced
  • 1 Cucumber seeded and diced
  • 1 Avocado pitted and diced
  • Salsa no added sugar, preferably homemade

Taco Seasoning

  • 1 Tbsp Chili Powder
  • 2 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Oregano
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder

Instructions

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.

Notes

  • Nutritional Facts do not include the salsa
Roasted Asparagus | Our Paleo Life
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Roasted Asparagus

Prep Time 1 minute
Cook Time 12 minutes
Total Time 13 minutes
Servings 4
Calories 83kcal
Author Kendra Benson

Ingredients

  • 1 lb Asparagus or as much as will fit on your rimmed baking dish
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • 1-2 Tbsp Avocado Oil or light olive oil
  • OPTIONAL: Balsamic Vinegar

Instructions

  • 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.
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Easy Pan-Fried Chicken Tenders {grain-free; dairy-free}

These fast and easy chicken tenders are kid-approved. Delicious all on their own or cut up in a salad, they make the perfect lunch or dinner.
Course Main Course
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 12 tenders
Calories 91kcal
Author Kendra Benson

Ingredients

  • 12 Chicken Tenders
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Smoked Paprika
  • 1 tsp Dried Parsley
  • 1 tsp Salt
  • 1 tsp Ground Black Pepper
  • 2 Tbsp Ghee or Grass-Fed Butter
  • 1 Tbsp Avocado Oil
  • Honey Mustard Dip -or-
  • Ranch Dressing (use this dip option for Whole30 compliance)

Instructions

  • 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

Stuffed Peppers
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Paleo Stuffed Peppers

Course Main Course
Cuisine American, Mexican
Keyword mains, meat, peppers, stuffed
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 6
Calories 284kcal
Author Kendra Benson

Ingredients

  • 1 medium Yellow Onion
  • 2 cloves Garlic minced
  • 1 tsp Avocado Oil or Olive Oil + more for baking dish
  • 1 lb Grass-Fed Ground Beef or Bison
  • 1 Tbsp Ground Cumin
  • 2 tsp Dried Parsley
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Salt
  • Ground Black Pepper to taste
  • 1 (14.5 oz) can Diced Tomatoes
  • 1 (4 oz) can Diced Jalapenos or Mild Green Peppers Chiles drained
  • 1/2 can Black Olives drained and sliced
  • 3 large Bell Peppers halved and seeded

Instructions

  • 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).
Cheesy Chicken Broccoli Casserole {keto}
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Cheesy Chicken Broccoli Casserole

Course Main Course
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 9
Calories 484kcal
Author Kendra Benson

Ingredients

  • 4 slices Bacon uncooked, diced small
  • 1/2 Red Onion diced small
  • 1 clove Garlic peeled and minced
  • 4 oz Cream Cheese softened
  • 1 cup Paleo Lime Mayo
  • 2 Tbsp MCT Oil
  • 1/2 Jalapeño seeded and finely diced (adds flavor, this isn't a spicy dish)
  • 4-5 oz Sharp Cheedar Cheese shredded, divided
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 2 Chicken Breasts cooked and diced
  • 2 cups Broccoli Florets cut smallish
  • 1/2 cup Macadamia Nuts roughly chopped
  • 2 oz Pork Rinds crushed (about 1 1/2 cups crushed)
  • 2 Tbsp Grass-Fed Butter melted

Instructions

  • 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.

Notes

  • Macadamia nuts can be replaced with any nuts that is crunchy (adds texture, not taste). We've substituted Sacha Inchi with great results.
  • You can use any preferred cheese as well. We use mozzarella in a pinch.
  • Flavor of the pork rinds makes a difference. Our family prefers spicy pork rinds, but plain can be used for a less spicy flavor.
  • ALWAYS use gloves when cutting jalapeños (or any spicy pepper). The hot oils will still be on your hands even after washing them and you'll know it when you rub your eyes later.
Low-Carb Cheeseburger Sloppy Joes {primal}
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Cheeseburger Sloppy Joes

Course Main Course
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8
Calories 709kcal
Author Kendra Benson

Ingredients

  • 12 slices Thick-Cut Bacon
  • 2 lbs Ground Beef
  • 2 Tbsp Grass-Fed Butter
  • 1 large Yellow Onion diced
  • 4 cloves Garlic minced
  • 1 tsp Salt
  • 1 tsp Ground Black Pepper
  • 2 Plum Tomatoes chopped
  • 2 tsp Yellow Mustard
  • 1/2 cup Beef Stock/Broth
  • 2 Tbsp Heavy Cream
  • 10 oz Sharp Cheddar Cheese shredded

Serving Suggestions

  • 1 batch Low-Carb Cheddar Garlic Biscuits for low-carb option
  • 1 batch Paleo Waffles if not low carb
  • Romain Lettuce chopped
  • Paleo Lime Mayo

Instructions

  • 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.

Notes

  • Nutrition Facts do not include biscuits or waffles
Cheddar Garlic Biscuits
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Low-Carb Cheddar Garlic Biscuits {copycat Red Lobster}

Course Side Dish
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 10
Calories 199kcal
Author Kendra Benson

Ingredients

Biscuits

  • 4 Tbsp Grass-Fed Butter melted
  • 1/3 cup Sour Cream
  • 2 Eggs
  • 1 1/2 cups Almond Flour
  • 1/4 tsp Salt
  • 1 Tbsp Baking Powder
  • 1 tsp Dried Parsley
  • 1/2 tsp Garlic Powder
  • 2 scoops Prebiotin Prebiotic Fiber
  • 1 1/2 oz Shredded Cheese scant 1 cup

Topping

  • 2 Tbsp Butter melted
  • 1/8 tsp Salt
  • 1/8 tsp Garlic Powder
  • 1/2 tsp Dried Parsley

Instructions

  • 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.
Crispy Bacon Broccoli {by Our Paleo Life}
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Crispy Bacon Broccoli

How do you make sure kids will eat all their broccoli and not feed it to the dog? Cook it in bacon, of course! This super simple side dish will get gobbled up in no time, guaranteed.
Course Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 6
Calories 93kcal
Author Kendra Benson

Ingredients

  • 6 cups Broccoli Florets bite-size
  • 3 Tbsp Bacon Fat
  • Sea Salt to taste

Instructions

  • 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.

Keto Meal Plan Week 2

Congratulations! You’ve made it through the first week, which is the hardest for most people. How do you feel?

You should be starting to feel a bit better, with clearer thinking and hopefully increasing energy as your body shifts over.

You’re doing great, so let’s keep that momentum going into week 2!

Keto Meal Plan Week 2 Meal Plan

DayBreakfastLunchDinner
Day 8Egg Drop Soup; AvocadoLeftover Chicken-Veggie BakeBraised Short Ribs; CauliMash; Creamy Bacon Brussels Sprouts Salad
Day 9Short Rib ScramblersBLT SaladItalian Meatballs; Cheddar Garlic Biscuits; Caesar Salad (no chicken)
Day 10Chicken Bone Broth; AvocadoLeftover Italian Meatballs; Leftover Caesar SaladDeconstructed Egg Rolls
Day 11Scrambler JarsLeftover Deconstructed Egg RollsBeefy Ratatouille
Day 12Chicken Bone Broth; AvocadoLeftover Beefy RatatouilleInstant Pot Pulled Pork; Guacamole; White BBQ Sauce; Mixed Greens Salad; Avo/ACV Dressing
Day 13Creamy Scrambled Eggs; Breakfast Sausage Patties; GuacamoleEgg Salad Lettuce WrapTaco Casserole
Day 14Leftover Taco CasseroleCobb Salad; Blue Cheese DressingZuppa Toscana; Caesar Salad (no chicken)
  • Hard boil & peel eggs at the beginning of the week. Store in an airtight container or bag in the fridge.
  • There is no chicken in the Grocery List for this week because you should have some extra leftover from the Roasted Chicken last week.
  • Make a full batch of the Scrambler Jars and refrigerate them in advance. The full batch will give you enough for Day 11 and Day 16 (in Week 3).
  • Prepare meatballs in advance (minus cooking them) so you can just remove them from the fridge and cook without the extra dinner-time prep work.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Make Ketchup at the beginning of the week so it’s ready when you need it.
  • Save all bacon fat each and every time you make bacon. Bacon fat is needed for some recipes, but is also just a good habit to get into because it’s excellent for cooking veggies in.
  • Make Caesar and Blue Cheese Dressing early in the week so it’s ready when you need it.
  • Wash and cut all produce at the beginning of the week.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Keto Meal Plan Week 2 Shopping List

  • 8 Yellow Onions
  • 4 Red Onions
  • 2 heads Garlic
  • 1 bunch Green Onions
  • 1 Tbsp Chives
  • 18 Avocados
  • 5 Lemons
  • 2 Limes
  • 4 Bell Peppers
  • 2 Jalapeño Pepper
  • 1 Cucumber
  • 36 Cherry Tomatoes
  • 8 Plum Tomatoes
  • 2 Carrots
  • 2 sm or 1 lg Eggplant (3 cups)
  • 2 small Zucchini
  • 1 stalk Celery
  • 2 heads Cauliflower
  • 1/2 lb Brussels Sprouts
  • 13 cups Baby Spinach
  • 5 heads Romaine Lettuce
  • 1.5 lbs Coleslaw Mix
  • 1 pkg Mixed Salad Greens
  • 2 lbs Beef Short Ribs
  • 2 lbs Thick-Cut Bacon
  • 2 Chicken Breasts (unless you have some leftover from last week)
  • 5 lb Ground Beef
  • 8 lb Ground Pork
  • 3 lbs Pork Shoulder
  • 4 dozen Eggs
  • 2 cups  Butter
  • 2.5 cups Heavy Cream
  • 2.75 cup Grated Parmesan
  • 3/4 cup Sour Cream
  • 18 oz Cheddar Cheese
  • 2 oz Blue Cheese Crumbles
  • 8 oz Cream Cheese
  • Salt
  • Ground Black Pepper
  • 6 Tbsp Garlic Powder
  • 4 Tbsp Onion Powder
  • 1/2 tsp Allspice
  • 2 Tbsp Dried Minced Onions
  • 2 Tbsp Italian Seasoning
  • 3 Tbsp Dried Basil
  • 3 tsp Dried Oregano
  • 1 Tbsp Baking Powder
  • 4 tsp Dried Parsley
  • 1 tsp Ground Ginger
  • 4 Tbsp Sesame Seeds
  • 1 tsp Dried Mustard
  • 3 Tbsp Chili Powder
  • 4 tsp Cumin
  • 5 tsp Smoked Paprika
  • 3/4 tsp Cayenne Pepper
  • 3 tsp Red Pepper Flakes
  • 1 Bay Leaf
  • 1 tsp Cinnamon
  • 1/2 tsp Chipotle Pepper Powder
  • 7.25 cups Avocado Oil
  • 1/2 cup Red Wine
  • 1.25 cup Balsamic Vinegar
  • 4 (6 oz) can Tomato Paste
  • 4 (14 oz) can Diced Tomatoes
  • 9 Tbsp Coconut Aminos
  • 1 cup Apple Cider Vinegar
  • 4 Tbsp MCT Oil
  • 1/2 cup Chopped Walnuts
  • 1/3 cup Pork Panko
  • 2 (15 oz) can Tomato Sauce
  • 6 tsp Dijon Mustard
  • Parmesan Crackers (optional)
  • 1.5 cups Almond Flour
  • 2 scoops PREbiotic Fiber
  • 4 Tbsp Sesame Oil
  • 2 Tbsp White Vinegar
  • 4 Tbsp Yellow Mustard
  • 5 Baby Dill Pickles
  • 1 can Black Olives
  • 2 Tbsp Spicy Mustard

Keto Meal Plan Week 2 Breakfasts

Egg Drop Soup | Our Paleo Life
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Egg Drop Soup

Egg Drop Soup is typically made with cornstarch as a thickener, but this grain-free version uses arrowroot starch instead and is restaurant quality in the comfort of your own kitchen.
Course Main Course
Cook Time 10 minutes
Servings 6
Calories 101kcal
Author Kendra Benson

Ingredients

  • 8 cups Homemade Chicken Broth
  • ½ tsp Ground Ginger
  • 1 tsp Sea Salt
  • 2 Tbsp Arrowroot Starch optional, leave out for Whole30 & Keto
  • 3-4 Eggs we prefer more, you may prefer less
  • 3 Tbsp Fresh or Freeze-Dried Chives chopped

Instructions

  • 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.

Notes

  • I prefer a homemade chicken broth, as it has a much better flavor than even the organic store-bought broth, plus I can control the salt added to the broth.
  • If your chicken broth already has salt added, be careful how much you use in this recipe. Taste the broth before adding the eggs and if you want more salt, add it.
  • If you don't use the starch, this recipe is 1g carbs per serving.
Short Rib Scrambles
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Short Rib Scramblers

Course Breakfast
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2
Calories 283kcal
Author Kendra Benson

Ingredients

  • 1 Leftover Braised Short Rib plus extra tomatoes/sauce, as desired
  • Additional Paleo Balsamic Ketchup as needed
  • 2 Large Eggs
  • 1 Tbsp Ghee Grass-Fed Butter, or fat of choice
  • Salt to taste
  • Ground Black Pepper

Instructions

  • 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.
Creamy Scrambled Eggs {low-carb; primal}
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Creamy Scrambled Eggs {low-carb; primal}

Course Breakfast
Cook Time 15 minutes
Servings 4
Calories 353kcal
Author Kendra Benson

Ingredients

  • 4 Tbsp Grass-Fed Butter
  • 8 large Eggs
  • 4 Tbsp Heavy Cream
  • Salt to taste
  • Ground Black Pepper to taste
  • 2 oz Sharp Cheddar Cheese shredded
  • Chives optional, for garnish

Instructions

  • 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.
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Breakfast Sausage

Most ready-made breakfast patties or links have added sugars, sulfates, and preservatives. Make your own and leave out the junk while being in control of just how spicy they are or are not.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 12 patties
Calories 101kcal
Author Kendra Benson

Ingredients

  • 1 lb Ground Pork
  • 1 tsp Garlic Powder
  • 1 tsp Smoked Paprika
  • 1/2 tsp Ground Black Pepper
  • 1 tsp Dried Parsley
  • 1/4 tsp Cayenne Pepper
  • 1/2 tsp Sea Salt
  • 1 tsp Crushed Red Pepper Flakes optional, if you like it spicy

Instructions

  • 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.
Caveboy Casserole | Our Paleo Life
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Caveboy Casserole

This is a grain-free spin on the classic cowboy casserole. Using corn-free cornbread as the topping, and perfectly seasoned ground beef mixed with sauteéd veggies as the base. This will quickly become a family favorite.
Course Main Course
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 8
Calories 571kcal
Author Kendra Benson

Ingredients

  • 2 lb Grass-Fed Ground Beef
  • 2 batches Taco Seasoning
  • 3 tsp Arrowroot Starch
  • 1 Tbsp Olive Oil optional
  • 1 large Yellow Onion diced
  • 2 Bell Peppers any color, diced
  • 3 Plum Tomatoes or one big Tomato, seeded and diced
  • 1 can Black Olives sliced
  • 1 small can Diced Green Chiles optional
  • 1 batch Paleo Cornbread leave out the honey

Instructions

  • 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).

Notes

NOTE about quantity: This makes a lot of food, enough for our family of 5 plus leftovers. Cut in half if you don't need that much.

Keto Meal Plan Week 2 Lunches

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Chicken Broccoli Bake

Course Main Course
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4
Calories 698kcal
Author Kendra Benson

Ingredients

  • 2 heads Broccoli cut into florets
  • 1 large Sweet Potato peeled and cut into bite-size cubes
  • 6 Chicken Thighs I prefer mine boneless, skinless
  • 1/2 cup Avocado or Olive Oil
  • 1 1/2 tsp Garlic Powder
  • 1/2 tsp Oregano
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Preheat oven to 375°F. Place chicken, broccoli, and sweet potato cubes in a 9×13 glass baking dish. Drizzle olive oil over them and stir to evenly coat.
  • Spread out the chicken evenly in the dish and spread the veggies around and on top of the chicken evenly. Sprinkle the garlic powder, oregano, salt, and pepper on top.
  • Bake in preheated oven for 45 minutes, uncovered. Remove from oven and let chicken rest a few minutes before serving to keep the juices inside.
Grain-Free Italian Meatballs {paleo; primal}
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Italian Meatballs

Course Main Course
Cuisine Italian
Prep Time 15 minutes
Cook Time 20 minutes
Servings 8
Calories 361kcal
Author Kendra Benson

Ingredients

  • 1 lb Ground Beef
  • 1 lb Ground Pork Sausage we use Jimmy Dean
  • 2 large Eggs
  • 1 Tbsp + 1 tsp Dried Minced Onions
  • 1/3 cup Pork Panko finely ground pork rinds
  • 3 cloves Garlic minced
  • 1-1/2 tsp Salt
  • 1 tsp Ground Black Pepper
  • 1 tsp Italian Seasoning
  • 3 Tbsp Grated Parmesan Cheese fresh, not shelf stable (optional, omit for dairy-free)
  • 1-2 cups Paleo Spaghetti Sauce
  • Fresh Mozzarella optional, omit for dairy-free

Instructions

  • 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.
Non-Anchovy Caesar Salad Dressing
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Caesar Salad

Course Main Course, Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 393kcal
Author Kendra Benson

Ingredients

Caesar Dressing

  • 2 Tbsp Paleo Lime Mayo
  • 2 tsp Dijon Mustard we prefer Sir Kensington's
  • 2 cloves Garlic
  • 4 Tbsp Fresh Squeezed Lemon Juice
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Salt
  • 1 cup Avocado Oil
  • 1/2 cup Shredded Parmesan not shelf stable stuff

Caesar Salad

  • 2 Chicken Breasts
  • 1 Tbsp Avocado Oil
  • 1/4 tsp Salt
  • 1/4 tsp Ground Black Pepper
  • 1 head Romaine Lettuce chopped
  • 2 cups Baby Spinach
  • 1/2 cup or more Shredded Parmesan not shelf stable stuff

Instructions

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.

Notes

  • If you prefer more crunch to your Caesar salad (like croutons), we love using Parmesan crackers (like Whisps).
Beefy Ratatouille | Our Paleo Life
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Beefy Ratatouille

Not nearly as time-intensive as the beautiful dish made in the animated film, but just as delicious, if not more so. The addition of ground beef makes this a hearty meal that will fill tummies and make everyone happy.
Course Main Course
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 441kcal
Author Kendra Benson

Ingredients

  • 1 lb Grass-Fed Ground Beef
  • 3 Tbsp Ghee or Grass-Fed Butter
  • 1 Yellow Onion halved and thinly sliced
  • 4 Garlic Cloves peeled and thinly sliced
  • 1 small Eggplant about 3 cups, cut into 1/2-inch pieces
  • 1 small Zucchini cut into small cubes
  • 1 Red Bell Pepper cut into slivers
  • 4 Plum Tomatoes about 1-1/4 cups, coarsely chopped
  • 1 tsp Sea Salt
  • 1 tsp Dried Basil
  • 1 8 oz can Tomato Sauce
  • Fresh Ground Black Pepper to taste

Instructions

  • 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.

Notes

This recipe is smallish for our family, and we need to double it to have enough for all 5 of us with some leftovers. However, you will need 2 skillets to do that, or make 2 batches back-to-back.
Easy Egg Salad {by Our Paleo Life}
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Easy Egg Salad

Egg salad is such an easy recipe to make, and a great one to have in your emergency arsenal. This one includes dill pickles and smoked paprika for a change of pace from the standard egg salad.
Course Main Course
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 3 servings
Calories 282kcal
Author Kendra Benson

Ingredients

  • 6 Hard Boiled Eggs
  • 1/4 cup Paleo Lime Mayo
  • 1 heaping tsp Yellow Mustard
  • 1/4 tsp Sea Salt
  • 3-4 Baby Dill Pickles no added sugar
  • Black Pepper optional, to taste
  • Smoked Paprika optional, for garnish

Instructions

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).
Cobb Salad
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Cobb Salad

Course Main Course, Side Dish
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 509kcal
Author Kendra Benson

Ingredients

  • 8 slices Bacon
  • 2 Chicken breasts
  • 1 Tbsp Avocado Oil
  • 1/2 tsp Salt
  • 1/4 tsp Ground Black Pepper
  • 3 cups Romaine Lettuce chopped
  • 3 cups Baby Spinach
  • 4 Hard Boiled Eggs sliced
  • 16 Cherry Tomatoes halved
  • 2 Avocados halved, pitted, diced
  • Blue Cheese Dressing or dairy-free ranch dressing for Whole30

Instructions

  • 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.

Keto Meal Plan Week 2 Dinners

These balsamic and red wine braised short ribs are the perfect comfort food on a chilly winter day. Made with coconut sugar and paleo-friendly ingredients, these are a kid favorite.
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Braised Short Ribs over Mashed Potatoes

Cook Time for this recipe varies, depending on if you use the oven (3-4 hours) or Instant Pot (1 hour) method. Both methods result in flavorful, tender short ribs that you'll want to eat every day.
Course Main Course
Prep Time 15 minutes
Servings 12
Calories 769kcal
Author Kendra Benson

Ingredients

Ribs

  • 4 lbs Boneless Beef Short Ribs
  • Sea Salt
  • Ground Black Pepper
  • 1 Tbsp Avocado or Olive Oil we use Chosen Foods Avocado Oil

Braising Liquid

  • 1 large Yellow Onion diced
  • 2 stalks Celery diced
  • 2 tsp Garlic Cloves minced
  • 1/2 cup Red Wine
  • 1/4 cup Balsamic Vinegar
  • 2/3 cup Paleo Balsamic Ketchup see notes
  • 1 can Diced Tomatoes
  • 3 Tbsp Coconut Aminos
  • 2 Tbsp Coconut Sugar leave out for low-carb option

Instructions

Oven Instructions

  • Preheat the oven to 280°F.
  • Combine all 'Braising Liquid' ingredients in a bowl and stir until combined. Set aside.
  • Dry the ribs thoroughly with paper towels and season generously with salt and pepper.
  • Heat the oil in the bottom of a heavy skillet over high heat. When the oil is hot, brown the ribs on all sides, being sure not to crowd the pan. This will likely take 2 batches to brown them all.
  • Place browned ribs in a large oven-safe pot, dutch-oven, or other similar oven-safe container with a lid. I use a large stoneware bowl from Pampered Chef and lid it with another stoneware casserole dish.
  • Place lidded dish in the oven a rack below center. Cook for 3-4 hours (the longer the better, but 3 hours is fine if you're in a time crunch).
  • Remove from oven and very carefully remove the lid away from your face.
  • Serve ribs over mashed potatoes (red or Yukon gold are our favorites). Spoon extra braising liquid over the ribs and potatoes.

Instant Pot (Electric Pressure Cooker) Instructions

  • Dry the ribs thoroughly with paper towels and season generously with salt and pepper.
  • Press the 'Saute' button on the Instant Pot and add the avocado oil. When the oil is hot, brown the ribs on all sides, being sure not to crowd the pan. This will likely take 2-3 batches to brown them all. Remove the ribs and set aside.
  • Add another Tbsp of oil to the pot (still on the Saute settings) and add the onions, celery, and garlic. Saute, stirring occasionally, about 3 minutes.
  • Add the remaining Braising Liquid ingredients to the Instant Pot and stir to combine. Add the browned short ribs, making sure to push them under all the liquid. Press the "Cancel/Keep Warm" button.
  • Place the lid on the Instant Pot and lock into place. Turn the vent to 'Sealing' and set the Manual time to 45 minutes.
  • When the cycle is complete, let the Instant Pot naturally pressure release (NPR) for 15 minutes. Quick Pressure Release any remaining pressure and carefully open the lid facing away from you when all pressure is released.
  • Serve ribs over mashed potatoes (red or Yukon gold are our favorites). Spoon extra braising liquid over the ribs and potatoes.

Notes

  • When making Paleo Balsamic Ketchup for this recipe, leave out honey for low-carb (keto) option.
Grain-Free Italian Meatballs {paleo; primal}
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Italian Meatballs

Course Main Course
Cuisine Italian
Prep Time 15 minutes
Cook Time 20 minutes
Servings 8
Calories 361kcal
Author Kendra Benson

Ingredients

  • 1 lb Ground Beef
  • 1 lb Ground Pork Sausage we use Jimmy Dean
  • 2 large Eggs
  • 1 Tbsp + 1 tsp Dried Minced Onions
  • 1/3 cup Pork Panko finely ground pork rinds
  • 3 cloves Garlic minced
  • 1-1/2 tsp Salt
  • 1 tsp Ground Black Pepper
  • 1 tsp Italian Seasoning
  • 3 Tbsp Grated Parmesan Cheese fresh, not shelf stable (optional, omit for dairy-free)
  • 1-2 cups Paleo Spaghetti Sauce
  • Fresh Mozzarella optional, omit for dairy-free

Instructions

  • 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.
Cheddar Garlic Biscuits
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Low-Carb Cheddar Garlic Biscuits {copycat Red Lobster}

Course Side Dish
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 10
Calories 199kcal
Author Kendra Benson

Ingredients

Biscuits

  • 4 Tbsp Grass-Fed Butter melted
  • 1/3 cup Sour Cream
  • 2 Eggs
  • 1 1/2 cups Almond Flour
  • 1/4 tsp Salt
  • 1 Tbsp Baking Powder
  • 1 tsp Dried Parsley
  • 1/2 tsp Garlic Powder
  • 2 scoops Prebiotin Prebiotic Fiber
  • 1 1/2 oz Shredded Cheese scant 1 cup

Topping

  • 2 Tbsp Butter melted
  • 1/8 tsp Salt
  • 1/8 tsp Garlic Powder
  • 1/2 tsp Dried Parsley

Instructions

  • 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.
Non-Anchovy Caesar Salad Dressing
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Caesar Salad

Course Main Course, Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 393kcal
Author Kendra Benson

Ingredients

Caesar Dressing

  • 2 Tbsp Paleo Lime Mayo
  • 2 tsp Dijon Mustard we prefer Sir Kensington's
  • 2 cloves Garlic
  • 4 Tbsp Fresh Squeezed Lemon Juice
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Salt
  • 1 cup Avocado Oil
  • 1/2 cup Shredded Parmesan not shelf stable stuff

Caesar Salad

  • 2 Chicken Breasts
  • 1 Tbsp Avocado Oil
  • 1/4 tsp Salt
  • 1/4 tsp Ground Black Pepper
  • 1 head Romaine Lettuce chopped
  • 2 cups Baby Spinach
  • 1/2 cup or more Shredded Parmesan not shelf stable stuff

Instructions

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.

Notes

  • If you prefer more crunch to your Caesar salad (like croutons), we love using Parmesan crackers (like Whisps).
Beefy Ratatouille | Our Paleo Life
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Beefy Ratatouille

Not nearly as time-intensive as the beautiful dish made in the animated film, but just as delicious, if not more so. The addition of ground beef makes this a hearty meal that will fill tummies and make everyone happy.
Course Main Course
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 441kcal
Author Kendra Benson

Ingredients

  • 1 lb Grass-Fed Ground Beef
  • 3 Tbsp Ghee or Grass-Fed Butter
  • 1 Yellow Onion halved and thinly sliced
  • 4 Garlic Cloves peeled and thinly sliced
  • 1 small Eggplant about 3 cups, cut into 1/2-inch pieces
  • 1 small Zucchini cut into small cubes
  • 1 Red Bell Pepper cut into slivers
  • 4 Plum Tomatoes about 1-1/4 cups, coarsely chopped
  • 1 tsp Sea Salt
  • 1 tsp Dried Basil
  • 1 8 oz can Tomato Sauce
  • Fresh Ground Black Pepper to taste

Instructions

  • 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.

Notes

This recipe is smallish for our family, and we need to double it to have enough for all 5 of us with some leftovers. However, you will need 2 skillets to do that, or make 2 batches back-to-back.
Caveboy Casserole | Our Paleo Life
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Caveboy Casserole

This is a grain-free spin on the classic cowboy casserole. Using corn-free cornbread as the topping, and perfectly seasoned ground beef mixed with sauteéd veggies as the base. This will quickly become a family favorite.
Course Main Course
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 8
Calories 571kcal
Author Kendra Benson

Ingredients

  • 2 lb Grass-Fed Ground Beef
  • 2 batches Taco Seasoning
  • 3 tsp Arrowroot Starch
  • 1 Tbsp Olive Oil optional
  • 1 large Yellow Onion diced
  • 2 Bell Peppers any color, diced
  • 3 Plum Tomatoes or one big Tomato, seeded and diced
  • 1 can Black Olives sliced
  • 1 small can Diced Green Chiles optional
  • 1 batch Paleo Cornbread leave out the honey

Instructions

  • 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).

Notes

NOTE about quantity: This makes a lot of food, enough for our family of 5 plus leftovers. Cut in half if you don't need that much.
Dairy-Free Zuppa Toscana
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Dairy-Free Copycat Zuppa Toscana

Course Main Course
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8
Calories 430kcal
Author Kendra Benson

Ingredients

  • 2 Tbsp Avocado or Olive Oil
  • 4 cloves Garlic minced
  • 2 medium Yellow Onions diced
  • 2 lbs Italian Pork Sausage we like Jimmy Dean Sausage in this soup
  • 1 tsp Dried Oregano
  • 1 tsp Dried Basil
  • 1 tsp Dried Parsley
  • 1/2 tsp Crushed Red Pepper Flakes adds just a hit of heat, optional
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • 8 cups Chicken Broth
  • 1 Bay Leaf
  • 3 cups Red Potatoes diced fairly small
  • 3 cups Baby Spinach or 1 1/2 cup frozen Spinach/Kale Bland
  • 1 1/2 cups Unsweetened Plain Almond Milk
  • Scant 1/2 cup Cassava Flour

Instructions

  • In a large stockpot over medium heat, add the avocado oil. When hot, add the onions and garlic. Saute until fragrant and slightly translucent, about 2 minutes.
  • Add the sausage and cook until no pink remains. Add the oregano, basil, parsley, red pepper flakes, salt, and pepper. Stir to combine.
  • Add the chicken broth, potatoes, and bay leaf. Bring to a boil then reduce heat to medium-high heat and gently boil for 15 minutes or until the potatoes are fork-tender. Taste the soup base and add more salt and pepper, if needed.
  • While the soup is cooking, whisk the almond milk and cassava flour until smooth.
  • After the potatoes are cooked, add the spinach/kale to the soup. Stir to combine and cook until wilted/thawed. Add the milk mixture and stir to combine, and cook for 1 minute to thicken.
  • Serve hot. Store leftovers in the fridge for up to a week.

Keto Meal Plan Week 3

Over halfway through the month! Congratulations!

When done well, keto can be a long-term change that your body adjusts to well. Some people feel it’s very restrictive, but once you figure out all the options for things to eat, it’s actually not too hard to make the change more permanent, even while eating out with friends.

While the entire meal plan and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Keto Meal Plan Week 3 Meal Plan

DayBreakfastLunchDinner
Day 15Chicken Bone Broth; AvocadoLeftover Zuppa Toscana; Leftover Caesar SaladParmesan Crusted Cod; Lemon Parmesan Broccoli
Day 16Scrambler Jars; AvocadoChicken Salad Lettuce WrapsMini Meatloaves (3); Crispy Bacon Broccoli
Day 17Fat Bomb ShakeLeftover Mini Meatloaves; Leftover Crispy Bacon BroccoliMasala Chicken Soup
Day 18Creamy Scrambled Eggs; Breakfast Sausage Patties; GuacamoleChicken Bone Broth; AvocadoBacon Blue Cheese Burgers
Day 19Fat Bomb ShakeItalian Sub Roll-Ups (2)Chicken Enchilada Casserole
Day 20Cheddar Bacon Chive OmelettesLeftover Chicken Enchilada CasseroleLime Skirt Steak; Mixed Greens Salad; Avo/ACV Dressing; Cheddar Garlic Biscuits
Day 21Crustless Bacon Broccoli QuicheBroccoli Cheese SoupChicken Bacon Artichoke Pizza

Meal Planning Prep Tips

  • Make all 3 Roasted Chickens at the same time at the beginning of the week. This will give you the chicken meat you need for meals throughout Week 3.
  • Using the carcasses from the 4 roasted chickens, make 3 batches of bone broth to give you enough broth to get through Weeks 3 & 4.
  • Remove the skin and shred the meat from the bones of the chicken wings/winglets. Use these chicken meat pieces in your broth throughout the week. The cooked breasts, thighs, and legs will be used in meals for this week.
  • Make the Crustless Bacon Broccoli Quiche early in the week. It can be made and refrigerated up to a week in advance, or make up to 6 months in advance and freeze. If freezing, cut into individual slices for faster reheating in the morning.
  • Save all bacon fat each and every time you make bacon. Bacon fat is needed for some recipes, but is also just a good habit to get into because it’s excellent for cooking veggies in.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Make Ketchup at the beginning of the week (if you don’t have leftovers from Week 2) so it’s ready when you need it.
  • Double the Pizza recipe and cook on a large rimmed baking sheet. This will give you enough food leftover for lunch on Day 22 (Week 4).
  • If you know you’ll be running low on time for Day 21, make the Broccoli Cheese Soup up to a week in advance so it’s ready when you need it.
  • Italian Sub Roll-Ups can be assembled up to 3 days in advance (wrapped tightly in plastic).
  • Pizza crust can be baked and stored in the fridge for up to 5 days (wrapped tightly in plastic). Remove from fridge and top/bake as normal when you’re ready to bake the pizza.
  • Wash and cut all produce at the beginning of the week.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Keto Meal Plan Week 3 Shopping List

  • 1 Jalapeño
  • 2 Serrano Peppers
  • 1 Bell Pepper
  • 1 Plum Tomato
  • 3 small Yellow Onions
  • 1 Red Onion
  • 1 small Shallot
  • 6 Tomatillos
  • 1 Cucumber
  • Chives
  • 8 cloves Garlic
  • 14 Avocados
  • 3 Limes
  • 1 Lemon
  • 16 cups Broccoli Florets
  • 1/2 head Cauliflower
  • 2 stalks Celery
  • 2 Carrots
  • 1 head Iceberg Lettuce
  • 1 pkg Mixed Greens
  • 2 cups Baby Spinach
  • 3 Whole Chickens
  • 6 (6 oz) Cod Fillets (wild caught)
  • 3 lbs Ground Beef
  • 1 lb Ground Pork
  • 8 slices Genoa Salami
  • 8 slices Mortadella
  • 8 slices Sopressata
  • 8 slices Pepperoni
  • 3 lbs Bacon
  • 2 lb Skirt Steak
  • 3 dozen Eggs
  • 3 cups Grated Parmesan
  • 9.75 cups Heavy Cream
  • 31 Tbsp Butter
  • 14 oz Sharp Cheddar
  • 8 slices Provolone
  • 1 cup Blue Cheese Crumbles
  • 6-8 cups Shredded Mozzarella
  • 1.75 cups Sour Cream
  • 11 oz Cream Cheese
  • 8 oz Smoked Cheddar
  • 8 oz Monterey Jack Cheese
  • Salt
  • Ground Black Pepper
  • 2 tsp Ground Mustard
  • 3 Tbsp Parsley
  • 4 tsp Garlic Powder
  • 4 tsp Smoked Paprika
  • 1 tsp Red Pepper Flakes
  • 5 tsp Italian Seasoning
  • 2 tsp Onion Powder
  • 2 Tbsp Garam Masala
  • 1/2 tsp Cinnamon
  • 1/4 tsp Chipotle Pepper Powder
  • 1 tsp Cumin
  • 1 tsp Chili Powder
  • 1 Tbsp Baking Powder
  • 1 tsp Dried Minced Onions
  • 2.75 cups Avocado Oil
  • 1/3 cup Pork Panko
  • 2 Tbsp Yellow Mustard
  • 1/2 cup Nutritional Yeast
  • 4 scoops Keto Bone Broth Protein
  • 8 Tbsp MCT Oil
  • 8 Dill Pickle Spears
  • 1/4 cup Kalamata Olives
  • 1/2 cup Macadamia Nuts
  • Apple Cider Vinegar
  • 1 (14 oz) can Diced Tomatoes
  • 4 Tbsp Collagen Protein
  • Yellow Mustard
  • 1/4 cup Hemp Hearts
  • 4 (12 oz) cans Chicken Breast
  • 1 (4 oz) can Green Chiles
  • 3 cups Almond Flour
  • 2 scoops PREbiotic Fiber
  • 8-12 Artichoke Hearts (in water)

Keto Meal Plan Week 3 Breakfasts

Chicken Bone Broth {in the Instant Pot}
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Chicken Bone Broth {Instant Pot}

Course Main Course
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Calories 10kcal
Author Kendra Benson

Ingredients

  • 1 Chicken Carcass preferably one that was seasoned with only salt and pepper
  • 1/2 Yellow Onion
  • 3-4 cloves Garlic peeled and smashed
  • 1 sprig Fresh Thyme
  • 1 sprig Frech Rosemary
  • 1 sprig Fresh Sage

Instructions

  • Add all ingredients to the inner pot of an Instant Pot (we have a 6qt). If you are using a chicken carcass that is already stuffed with onion, garlic, and herbs, don't add the extras.
  • Fill the inner pot with water to the "Max Fill" line. Place the lid on the pot and twist to lock, set the knob to the "Seal" position, and press the "Soup" button (or manual on High pressure for 30 minutes).
  • Once the cycle is complete, you can do wither NPR or QPR (whichever you have the time for). NPR is best but you'll still get a good broth with QPR.
  • Remove as much of the carcass and veggies with a large slotted spoon and set aside in a bowl (do not discard yet). Place a small wire mesh strainer in a canning funnel and put it on a canning jar (we prefer to use quart and half gallon jars). Pour the broth directly into the jars. Tightly screw on the lids.
  • Put the carcass and veggies back in the Instant Pot, fill half full with water this time. Repeat the cooking and canning process the same way you did it the first time.
  • After the second batch of broth, remove any remaining chicken from the carcass and reserve to add to the broth for a heartier soup or to add to casseroles or any other dish you want.
  • Store broth in the fridge for up to a week. For longer storage, freeze the broth in silicone molds (of your preferred size). Remove from molds once frozen solid and store them in a zip-top bag in the freezer for up to 6 months.
Keto Fat Bomb
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Keto Fat Bomb

Course Drinks
Prep Time 2 minutes
Total Time 2 minutes
Servings 1
Calories 483kcal
Author Rob Benson

Ingredients

  • 1 scoop Bone Broth Protein I prefer chocolate
  • 1 Tbsp MCT Oil
  • 5 Tbsp Heavy Whipping Cream
  • 6 oz Water

Instructions

  • Add all ingredients to a shaker cup, tightly twist on the lid, and shake shake shake until everything is well combined. Drink it right away.
Creamy Scrambled Eggs {low-carb; primal}
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Creamy Scrambled Eggs {low-carb; primal}

Course Breakfast
Cook Time 15 minutes
Servings 4
Calories 353kcal
Author Kendra Benson

Ingredients

  • 4 Tbsp Grass-Fed Butter
  • 8 large Eggs
  • 4 Tbsp Heavy Cream
  • Salt to taste
  • Ground Black Pepper to taste
  • 2 oz Sharp Cheddar Cheese shredded
  • Chives optional, for garnish

Instructions

  • 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.
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Breakfast Sausage

Most ready-made breakfast patties or links have added sugars, sulfates, and preservatives. Make your own and leave out the junk while being in control of just how spicy they are or are not.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 12 patties
Calories 101kcal
Author Kendra Benson

Ingredients

  • 1 lb Ground Pork
  • 1 tsp Garlic Powder
  • 1 tsp Smoked Paprika
  • 1/2 tsp Ground Black Pepper
  • 1 tsp Dried Parsley
  • 1/4 tsp Cayenne Pepper
  • 1/2 tsp Sea Salt
  • 1 tsp Crushed Red Pepper Flakes optional, if you like it spicy

Instructions

  • 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.
Bacon Broccoli Quiche | Our Paleo Life
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Broccoli Bacon Quiche {dairy-free, grain-free}

Course Breakfast, Main Course
Prep Time 35 minutes
Cook Time 45 minutes
Total Time 1 hour 20 minutes
Servings 12 slices
Calories 252.6kcal
Author Kendra Benson

Ingredients

Pie Crust

  • 1-1/2 cups Almond Flour
  • 1/4 cup Potato Starch
  • 1/4 cup Tapioca Starch
  • 1/2 tsp Maple Sugar or Coconut Sugar, but Maple Sugar blends better
  • 1/2 tsp Sea Salt
  • 3 Tbsp Vegetable Shortening or Grass-Fed Butter very cold or frozen
  • 1 Large Egg cold
  • 1 tsp Cold Water

Filling

  • 1/2 Yellow Onion diced
  • 1 clove Garlic minced
  • 1-1/2 cups Broccoli Florets I use frozen, it's easier to chop, chopped
  • 8 slices Uncured Bacon*
  • 1/2 cup Shredded Grass-Fed Cheddar Cheese ** optional, if primal
  • 8 Large Eggs
  • 1 cup Dairy-Free Milk we use Unsweetened Almond Milk
  • 1 Tbsp Potato Starch
  • 1/2 cup Nutritional Yeast
  • 1/4 cup + 1 Tbsp Hemp Hearts
  • 1 tsp Salt
  • 1/4 tsp Ground Black Pepper
  • Smoked Paprika for garnish

Instructions

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.

Notes

  • You can replace the bacon with diced ham, and use saved bacon grease or avocado oil to cook the veggies. But seriously, bacon is the best in this.
  • We occasionally eat dairy, and sometimes add the cheese to this quiche. BUT, it's great without it too, so don't feel like you're missing out if you can't tolerate dairy. The cheese is not included in the Nutritional Facts.

Keto Meal Plan Week 3 Lunches

Dairy-Free Zuppa Toscana
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Dairy-Free Copycat Zuppa Toscana

Course Main Course
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8
Calories 430kcal
Author Kendra Benson

Ingredients

  • 2 Tbsp Avocado or Olive Oil
  • 4 cloves Garlic minced
  • 2 medium Yellow Onions diced
  • 2 lbs Italian Pork Sausage we like Jimmy Dean Sausage in this soup
  • 1 tsp Dried Oregano
  • 1 tsp Dried Basil
  • 1 tsp Dried Parsley
  • 1/2 tsp Crushed Red Pepper Flakes adds just a hit of heat, optional
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • 8 cups Chicken Broth
  • 1 Bay Leaf
  • 3 cups Red Potatoes diced fairly small
  • 3 cups Baby Spinach or 1 1/2 cup frozen Spinach/Kale Bland
  • 1 1/2 cups Unsweetened Plain Almond Milk
  • Scant 1/2 cup Cassava Flour

Instructions

  • In a large stockpot over medium heat, add the avocado oil. When hot, add the onions and garlic. Saute until fragrant and slightly translucent, about 2 minutes.
  • Add the sausage and cook until no pink remains. Add the oregano, basil, parsley, red pepper flakes, salt, and pepper. Stir to combine.
  • Add the chicken broth, potatoes, and bay leaf. Bring to a boil then reduce heat to medium-high heat and gently boil for 15 minutes or until the potatoes are fork-tender. Taste the soup base and add more salt and pepper, if needed.
  • While the soup is cooking, whisk the almond milk and cassava flour until smooth.
  • After the potatoes are cooked, add the spinach/kale to the soup. Stir to combine and cook until wilted/thawed. Add the milk mixture and stir to combine, and cook for 1 minute to thicken.
  • Serve hot. Store leftovers in the fridge for up to a week.
Non-Anchovy Caesar Salad Dressing
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Caesar Salad

Course Main Course, Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 393kcal
Author Kendra Benson

Ingredients

Caesar Dressing

  • 2 Tbsp Paleo Lime Mayo
  • 2 tsp Dijon Mustard we prefer Sir Kensington's
  • 2 cloves Garlic
  • 4 Tbsp Fresh Squeezed Lemon Juice
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Salt
  • 1 cup Avocado Oil
  • 1/2 cup Shredded Parmesan not shelf stable stuff

Caesar Salad

  • 2 Chicken Breasts
  • 1 Tbsp Avocado Oil
  • 1/4 tsp Salt
  • 1/4 tsp Ground Black Pepper
  • 1 head Romaine Lettuce chopped
  • 2 cups Baby Spinach
  • 1/2 cup or more Shredded Parmesan not shelf stable stuff

Instructions

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.

Notes

  • If you prefer more crunch to your Caesar salad (like croutons), we love using Parmesan crackers (like Whisps).
Chicken Bacon Salad | Our Paleo Life
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Chicken-Bacon Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Author Kendra

Ingredients

  • 5-6 slices of Bacon I love kitchen shears for this, cut into 1/2" pieces
  • 1 pieces Chicken Breast or Thigh dark meat is best, IMO, cut into 1/2"
  • Mixed Greens
  • Carrot diced
  • Cucumber diced
  • Hard Boiled Egg no yolks, diced
  • Apple chopped
  • Small Grapes halved
  • Blanched Slivered Almonds
  • Sunflower Seed Kernels

Instructions

  • Put the bacon pieces in a cold skillet and turn it on to Medium. Fry the bacon until it's crispy and remove with a slotted spoon and drain on paper towels. Leave the grease in the skillet.
  • Add your chicken to the hot pan and cook it in the bacon grease. Cook until the chicken is no longer pink. Remove with a slotted spoon and drain on paper towels.
  • Prepare the salad by mixing your greens with anything else. I use all the ingredients above. Use what makes you happy.
  • Drizzle your favorite dressing on it and eat. Yum!
Mini Paleo Turkey Meatloaves {by Merit + Fork}
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Mini Paleo Turkey Meatloaves {by Merit + Fork}

Meatloaf is good, but you know what makes it great? Making them miniatures and packing them with veggies. They're cute and sneaky, and best of all, they're delicious!
Course Main Course
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 40 minutes
Servings 8
Calories 134kcal
Author Nicole Bobik

Ingredients

  • 1 tbsp ghee/bacon fat/olive oil
  • 1 lb ground turkey
  • 1 egg
  • 1/4 cup almond flour
  • 3 cloves garlic minced/grated
  • 1/2 tsp each of fresh herbs use any combination of fresh/dried rosemary, basil, thyme, oregano, or sage, chopped OR 1/4 tsp each of dried herbs
  • 1/3 cup chicken broth
  • 1/2 cup diced onion
  • 1/2 cup chopped fresh baby spinach/baby kale optional
  • 1/4 cup diced carrot
  • 1/4 cup diced celery
  • 1 tbsp tomato paste
  • 1 tbsp worcestershire
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 cup homemade paleo ketchup

Instructions

  • Preheat oven to 350°F and line a baking sheet with lightly greased aluminum foil.
  • Heat a skillet over med-high heat. Saute diced carrots for 3 mins. Add celery & onion and saute another 5 mins.
  • Add baby spinach/baby kale, tomato paste, worcestershire, broth, garlic, herbs, salt & pepper.
  • Saute another 1-2 mins until liquid has mostly evaporated, remove from heat and set aside.
  • Place ground turkey in a large mixing bowl. Add egg, almond flour, and sauteed veggie mixture and gently mix. (I use my hands for this.)
  • Lightly grease a 1/3 cup measuring cup and evenly pack meatloaf mixture into measuring cup. Flip onto greased-foil baking sheet and repeat until you have 8 mini meatloaves.
  • Gently flatten the tops and spoon 1-1/2 to 2 tsp homemade paleo ketchup on top of each mini turkey meatloaf.
  • Bake for about 30 mins at 350°F or until meat thermometer inserted in center of mini meatloaf reads 165°F. ENJOY!
Crispy Bacon Broccoli {by Our Paleo Life}
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Crispy Bacon Broccoli

How do you make sure kids will eat all their broccoli and not feed it to the dog? Cook it in bacon, of course! This super simple side dish will get gobbled up in no time, guaranteed.
Course Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 6
Calories 93kcal
Author Kendra Benson

Ingredients

  • 6 cups Broccoli Florets bite-size
  • 3 Tbsp Bacon Fat
  • Sea Salt to taste

Instructions

  • 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.
Chicken Bone Broth {in the Instant Pot}
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Chicken Bone Broth {Instant Pot}

Course Main Course
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Calories 10kcal
Author Kendra Benson

Ingredients

  • 1 Chicken Carcass preferably one that was seasoned with only salt and pepper
  • 1/2 Yellow Onion
  • 3-4 cloves Garlic peeled and smashed
  • 1 sprig Fresh Thyme
  • 1 sprig Frech Rosemary
  • 1 sprig Fresh Sage

Instructions

  • Add all ingredients to the inner pot of an Instant Pot (we have a 6qt). If you are using a chicken carcass that is already stuffed with onion, garlic, and herbs, don't add the extras.
  • Fill the inner pot with water to the "Max Fill" line. Place the lid on the pot and twist to lock, set the knob to the "Seal" position, and press the "Soup" button (or manual on High pressure for 30 minutes).
  • Once the cycle is complete, you can do wither NPR or QPR (whichever you have the time for). NPR is best but you'll still get a good broth with QPR.
  • Remove as much of the carcass and veggies with a large slotted spoon and set aside in a bowl (do not discard yet). Place a small wire mesh strainer in a canning funnel and put it on a canning jar (we prefer to use quart and half gallon jars). Pour the broth directly into the jars. Tightly screw on the lids.
  • Put the carcass and veggies back in the Instant Pot, fill half full with water this time. Repeat the cooking and canning process the same way you did it the first time.
  • After the second batch of broth, remove any remaining chicken from the carcass and reserve to add to the broth for a heartier soup or to add to casseroles or any other dish you want.
  • Store broth in the fridge for up to a week. For longer storage, freeze the broth in silicone molds (of your preferred size). Remove from molds once frozen solid and store them in a zip-top bag in the freezer for up to 6 months.
Italian Sub Roll-Ups
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Italian Sub Roll-Up {grain-free}

High fat, Keto Italian sub roll-up lunch with 20g of fat, 10g of protein and less than 1 net carb. The perfect Keto lunch.
Prep Time 5 minutes
Total Time 5 minutes
Servings 4
Calories 234.3kcal
Author Kendra Benson

Ingredients

  • 4 Slices Genoa Salami
  • 4 Slices Mortadella
  • 4 Slices Sopressata
  • 4 Slices Pepperoni
  • 4 Slices Provolone omit for dairy-free option
  • Paleo Lime Mayo or store-bough mayo we love Chosen Foods Avocado Oil Mayo
  • Shredded Lettuce
  • Extra toppings our favorites are banana peppers, jalapeño peppers, roasted red peppers, and black olives, if desired
  • Avocado Oil or Olive Oil
  • Apple Cider Vinegar
  • Italian Seasoning
  • Toothpicks

Instructions

  • Layer the meat slices from largest to smallest. For the brand we use (Boar's Head), the order is:• Genoa Salami
    • Mortadella
    • Sopressata
    • Pepperoni
  • Spread a thin layer of mayo on the stack, making sure to leave space at the top of the largest piece to keep it from squishing out when you roll them up.
  • Add a slice of provolone on top of the mayo, about halfway from the top. Add a small handful of lettuce to the lower half and top with desired toppings (optional).
  • Have the toothpicks nearby and ready to grab. Starting from the bottom of the cheese, gently (but as tightly as possiblroll the stack, pushing in any fillings that find their way out.
  • When you get to the end, secure the outer meat edges with a toothpick.
  • To serve, pour 2 parts oil and 1 part vinegar into a small dipping ramekin. Sprinkle some Italian seasoning on top. Dip the roll-ups in the oil/vinegar and enjoy!
  • Store extras in the fridge, wrapped individually in plastic wrap, for up to a week. These make for delicious and easy school lunches.

Notes

Nutrition Facts do not include additional toppings.
Smoky Broccoli Cheese Soup {low-carb; primal}
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Smoky Broccoli Cheddar Soup {low carb; grain-free}

Course Main Course
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 6 cups
Calories 526kcal
Author Kendra Benson

Ingredients

  • 5 Tbsp Butter divided
  • 1 small Yellow Onion diced small
  • 1 clove Garlic minced
  • 3 oz Cream Cheese
  • 2 1/2 cups Vegetable or Chicken Broth homemade is best (use vegetable broth for vegetarian)
  • 1 1/2 cups Heavy Whipping Cream
  • 3-4 cups Broccoli Florets and Stems chopped small
  • 2 Carrots shredded
  • 3/4 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Smoked Paprika
  • 1 tsp Ground Mustard
  • 1/4 tsp Chipotle Pepper Powder or to taste
  • 8 oz Smoked Cheddar Cheese grated (see notes)

Instructions

  • In a stockpot, melt 1 Tbsp of the butter over medium heat. Once melted, add the diced onions and saute until soft and fragrant, about 4-5 minutes, stirring frequently. Add the minced garlic and stir to cook about 1 minute.
  • Add the remaining 4 Tbsp butter and the cream cheese to the pot. Stir until it's all melted and thickened, 1-2 minutes.
  • Add the broth and cream to the pot and stir to combine. Reduce heat to medium-low and let simmer for about 10-15 minutes, stirring occasionally as it thickens.
  • Add the broccoli, carrots, salt, pepper, paprika, ground mustard and chipotle pepper powder. Stir to combine everything and continue to simmer an additional 20 minutes.
  • Remove the soup from the burner. Add almost all of the shredded cheddar to the pot (reserving some for topping later) and stir to combine. Let it sit for a minute or two to let the cheese melt then stir it again.
  • Ladle the soup into individual serving bowls and garnish with extra shredded cheese. Leftovers can be stored in the fridge in an airtight container for up to 1 week.

Notes

  • If you can't find smoked cheddar cheese, use sharp cheddar instead. It will still taste great, just less smoky. Double the smoked paprika if you are using regular sharp cheddar.

Keto Meal Plan Week 3 Dinners

Mini Paleo Turkey Meatloaves {by Merit + Fork}
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Mini Paleo Turkey Meatloaves {by Merit + Fork}

Meatloaf is good, but you know what makes it great? Making them miniatures and packing them with veggies. They're cute and sneaky, and best of all, they're delicious!
Course Main Course
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 40 minutes
Servings 8
Calories 134kcal
Author Nicole Bobik

Ingredients

  • 1 tbsp ghee/bacon fat/olive oil
  • 1 lb ground turkey
  • 1 egg
  • 1/4 cup almond flour
  • 3 cloves garlic minced/grated
  • 1/2 tsp each of fresh herbs use any combination of fresh/dried rosemary, basil, thyme, oregano, or sage, chopped OR 1/4 tsp each of dried herbs
  • 1/3 cup chicken broth
  • 1/2 cup diced onion
  • 1/2 cup chopped fresh baby spinach/baby kale optional
  • 1/4 cup diced carrot
  • 1/4 cup diced celery
  • 1 tbsp tomato paste
  • 1 tbsp worcestershire
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 cup homemade paleo ketchup

Instructions

  • Preheat oven to 350°F and line a baking sheet with lightly greased aluminum foil.
  • Heat a skillet over med-high heat. Saute diced carrots for 3 mins. Add celery & onion and saute another 5 mins.
  • Add baby spinach/baby kale, tomato paste, worcestershire, broth, garlic, herbs, salt & pepper.
  • Saute another 1-2 mins until liquid has mostly evaporated, remove from heat and set aside.
  • Place ground turkey in a large mixing bowl. Add egg, almond flour, and sauteed veggie mixture and gently mix. (I use my hands for this.)
  • Lightly grease a 1/3 cup measuring cup and evenly pack meatloaf mixture into measuring cup. Flip onto greased-foil baking sheet and repeat until you have 8 mini meatloaves.
  • Gently flatten the tops and spoon 1-1/2 to 2 tsp homemade paleo ketchup on top of each mini turkey meatloaf.
  • Bake for about 30 mins at 350°F or until meat thermometer inserted in center of mini meatloaf reads 165°F. ENJOY!
Crispy Bacon Broccoli {by Our Paleo Life}
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Crispy Bacon Broccoli

How do you make sure kids will eat all their broccoli and not feed it to the dog? Cook it in bacon, of course! This super simple side dish will get gobbled up in no time, guaranteed.
Course Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 6
Calories 93kcal
Author Kendra Benson

Ingredients

  • 6 cups Broccoli Florets bite-size
  • 3 Tbsp Bacon Fat
  • Sea Salt to taste

Instructions

  • 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.
Serrano Lime Skirt Steak
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Serrano Lime Skirt Steak

Course Main Course
Prep Time 3 hours 35 minutes
Cook Time 5 minutes
Total Time 3 hours 40 minutes
Calories 479.5kcal
Author Kendra Benson

Ingredients

  • 1 lb Skirt Steak
  • Juice of 1 Lime
  • 1 Tbsp Avocado Oil
  • 1 Serrano Pepper seeded and finely diced
  • 1/2 tsp Coarse Salt we love Alder Smoked Salt
  • 1/2 tsp Ground Black Pepper
  • 1 Tbsp Avocado Oil
  • 4 Tbsp Grass-Fed Butter or Ghee, melted (use ghee for Whole30 compliance)
  • 1 tsp Dried Parsley

Instructions

  • In a quart or gallon zip-top bag, add the lime juice, serrano pepper, 1 Tbsp avocado oil, salt, and pepper. Set aside.
  • Lay the skirt steak on a cutting board. Take 2 forks and tenderize the meat. Hold the steak in place with one fork while stabbing and pulling with the other. Do this to both sides. Going with the grain (not against), cut the steak into 3 pieces. Place all 3 pieces in the marinade in the plastic bag, squeeze out as much air as possible, and seal. Smush everything around to coat all the steak with the marinade. Refrigerate for 1-3 hours.
  • Remove the marinated skirt steak from the fridge and let come to room temp for 30 minutes. Heat the 1 Tbsp of avocado oil in a heavy skillet (like cast iron) over medium-high heat until it's shimmering.
  • Add one piece of the skirt steak to the hot skillet and cook for 2 minutes. Do not move it around, let it get a good sear to seal in the juices and flavor. Flip and cook an additional 2 minutes on the other side. This will give you a rare/medium-rare steak. Cook longer for medium or well-done (though this will result in a tougher, drier steak).
  • Repeat with remaining pieces of steak until all 3 are cooked. Let rest for 3-5 minutes before slicing. Slice thinly against the grain.
  • Add the parsley to the melted butter/ghee and stir to combine. Drizzle over sliced steak and serve immediately.
Cheddar Garlic Biscuits
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Low-Carb Cheddar Garlic Biscuits {copycat Red Lobster}

Course Side Dish
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 10
Calories 199kcal
Author Kendra Benson

Ingredients

Biscuits

  • 4 Tbsp Grass-Fed Butter melted
  • 1/3 cup Sour Cream
  • 2 Eggs
  • 1 1/2 cups Almond Flour
  • 1/4 tsp Salt
  • 1 Tbsp Baking Powder
  • 1 tsp Dried Parsley
  • 1/2 tsp Garlic Powder
  • 2 scoops Prebiotin Prebiotic Fiber
  • 1 1/2 oz Shredded Cheese scant 1 cup

Topping

  • 2 Tbsp Butter melted
  • 1/8 tsp Salt
  • 1/8 tsp Garlic Powder
  • 1/2 tsp Dried Parsley

Instructions

  • 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.
Keto Pizza - Chicken Bacon Artichoke
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Keto Pizza - Chicken Bacon Artichoke

This pizza uses the fathead pizza crust and a white sauce to keep it low-carb. It's so flavorful you won't miss the old tomato sauce/pepperoni version at all.
Course Main Course
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 8 slices
Calories 399kcal
Author Kendra Benson

Ingredients

Pizza Crust

  • 1 3/4 cups (170g) Pre-Shredded Low-Moisture Mozzarella Cheese
  • 3/4 cup (85g) Almond Flour plus more for dusting
  • 2 tbsp Cream Cheese
  • 1 Egg
  • Salt to taste
  • 1/2 tsp Italian Seasoning

White Sauce

  • 2 Tbsp Butter
  • 3 cloves Garlic minced
  • 1/4 cup Heavy Cream
  • 2 Tbsp Cream Cheese
  • 1/2 tsp Dried Minced Onions
  • 1/2 tsp Italian Seasoning
  • 2 Tbsp Parmesan Cheese Fresh shredded, not the powdery stuff

Toppings

  • 1/2 lb Bacon chopped, cooked, and drained
  • 1 handful Spinach (fresh or frozen) chopped
  • 2-4 oz Cooked Chicken Breast chopped into bite-sized pieces
  • 4-6 Artichoke Hearts diced into bite-sized pieces
  • 1-2 cups Shredded Mozzarella fresh or pre-shredded
  • Parmesan Cheese Fresh shredded, not the powdery stuff

Instructions

Crust

  • Preheat oven to 425°F. Sprinkle a thin layer of almond flour on a pizza stone. If you don't have a pizza stone, line a baking sheet with parchment paper and sprinkle a thin layer of almond flour on the parchment. Set aside.
  • In a heat-safe mixing bowl, microwave the shredded mozzarella on high for 1 minute. Add in the almond flour and cream cheese and stir to combine.
  • Add in the egg, salt, and Italian seasoning. If it's too hard to mix until smooth with a spoon or spatula, use your hands to knead it until it's fully combined. It will be a little sticky, that's okay.
  • Form the dough into a ball and place on the center of your pizza stone/baking sheet. Have a bowl of water nearby. Keeping your hands lightly wet, press the dough out into a thin circle. It should be about 12" in diameter.
  • Bake crust in the prepared oven for 8 minutes. Remove when it is slightly puffed and browned. Pierce the crust all over with a fork to release the air and gently press it down to get it ready for the toppings.

White Sauce

  • While the crust is baking, melt the butter in a small saucepan over medium heat. Add the garlic and saute just until fragrant.
  • Add the heavy cream, cream cheese, dried minced onions, Italian seasoning, and Parmesan cheese. Whisk until smooth. Remove from heat and set aside.

Pizza Assembly

  • Pour the white sauce onto the pre-baked crust. Spread evenly almost all the way to the edge (leave very little edge on the crust, if any at all). Add the diced artichokes, chicken, bacon, and spinach. Top with as much or as little mozzarella as you like. Sprinkle on some extra Parmesan (optional).
  • Put the assembled pizza back in the oven and bake for another 6 minutes. Turn the broiler on HIGH and broil for another 1-2 minutes, or until the cheese is bubbly and golden.
  • Serve immediately. Store leftovers in the fridge for up to a week.

Keto Meal Plan Week 4

Week 4, whew! You’ve almost made it a full month on the keto diet!

How is your body feeling? Is ketosis doing some good things for how you feel and look?

Let’s jump right into the meal plan for week 4!

While the entire meal plan and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Keto Meal Plan Week 4 Meal Plan

DayBreakfastLunchDinner
Day 22Fat Bomb ShakeLeftover Chicken Bacon Artichoke PizzaReuben Casserole; Mixed Greens Salad; Avo/ACV Dressing
Day 23Scrambler JarsBroccoli Cheese SoupMini Meatloaves (3); House Salad (no meats); Ranch Dressing
Day 24Crustless Bacon Broccoli QuicheLeftover Mini Meatloaves; AvocadoCheesy Chicken Broccoli Casserole
Day 25Low-Carb Breakfast SandwichesLeftover Cheesy Chicken Broccoli CasseroleChicken Alfredo Bowl
Day 26Fat Bomb ShakeItalian Sub Roll-Ups (2)Cheeseburger Sloppy Joes; Cheddar Garlic Biscuits; Crispy Bacon Broccoli
Day 27Chicken Bone Broth; AvocadoLeftover Cheeseburger Sloppy Joes; Leftover Cheddar Garlic Biscuits; Leftover Crispy Bacon BroccoliSlow-Roasted Pork Shoulder; Roasted Asparagus; Hollandaise Sauce
Day 28Creamy Scrambled Eggs; GuacamoleLeftover Slow-Roasted Pork Shoulder; Hollandaise SauceShrimp & "Grits"; Roasted Brussels Sprouts

Meal Planning Prep Tips

  • Make the Crustless Bacon Broccoli Quiche early in the week. It can be made and refrigerated up to a week in advance, or make up to 6 months in advance and freeze. If freezing, cut into individual slices for faster reheating in the morning.
  • Make only a half batch of Scrambler Jars for this week.
  • Save all bacon fat each and every time you make bacon. Bacon fat is needed for some recipes, but is also just a good habit to get into because it’s excellent for cooking veggies in.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Make Ketchup at the beginning of the week so it’s ready when you need it.
  • Make the Broccoli Cheese Soup up to a week in advance and store in individual serving sizes (canning jars work great for this) so it’s ready when you need it. Reheat right in the jars.
  • Italian Sub Roll-Ups can be assembled up to 3 days in advance (wrapped tightly in plastic).
  • Wash and cut all produce at the beginning of the week.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Keto Meal Plan Week 4 Shopping List

  • 10 Avocados
  • 2 Limes
  • 1 Lemon
  • 3 Bell Peppers
  • 1 Jalapeño
  • 1 Cucumber
  • 6 Carrots
  • 2 small Red Onions
  • 6 Yellow Onions
  • 2 bulbs Garlic
  • 20 Cherry Tomatoes
  • 2 Plum Tomatoes
  • 2 heads Cauliflower
  • 7 heads Broccoli
  • 1 cup Sauerkraut
  • 1 lb Asparagus
  • 1.5 lbs Brussels Sprouts
  • 1 pkg Mixed Salad Greens
  • 1 head Iceberg Lettuce
  • 1 head Romaine Lettuce
  • 2 tsp Freeze Dried Dill
  • 1 tsp Freeze Dried Chives
  • 1/2 tsp Freeze Dried Red Onions
  • Fresh Parsley
  • 1/2 lb Pork Sausage (like Jimmy Dean)
  • 3.5 lb Bacon
  • 2 lbs Corned Beef
  • 4 lbs Ground Beef
  • 2 Chicken Breasts
  • 2 lb Chicken Breasts/Tenders
  • 8 slices Genoa Salami
  • 8 slices Mortadella
  • 8 slices Sopressata
  • 8 slices Pepperoni
  • 3 lb Pork Shoulder
  • 1 lb Shrimp
  • Salt
  • Ground Black Pepper
  • Smoked Paprika
  • 3 tsp Ground Mustard
  • 1/4 tsp Chipotle Pepper Powder
  • 1/2 tsp Caraway Seeds
  • 4 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/8 tsp Allspice
  • 4 tsp Parsley
  • 1/4 tsp White Pepper
  • 1 tsp Italian Seasoning
  • 2 Tbsp Baking Powder
  • Cayenne Pepper Powder
  • 9 cups Heavy Cream
  • 3 dozen Eggs
  • 32 oz Sharp Cheddar
  • 63 Tbsp Butter
  • 8 oz Smoked Cheddar
  • 6 slices Swiss Cheese
  • 4 oz Cream Cheese
  • 1.5 Grated Parmesan Cheese
  • 8 slices Provolone
  • 2/3 cup Sour Cream
  • 8 scoops Keto Bone Broth Protein
  • 10 Tbsp MCT Oil
  • 1/4 cup Hemp Hearts
  • 3.5 cups Avocado Oil
  • Apple Cider Vinegar
  • 2 Tbsp Tomato Sauce
  • 2 Dill Pickles
  • 1 Tbsp White Vinegar
  • 1 (6 oz) can Tomato Paste
  • 1/3 cup Balsamic Vinegar
  • 3 Tbsp Yellow Mustard
  • 3/4 cup Sliced Almonds
  • 1/2 cup Macadamia Nuts
  • 2 oz Pork Panko
  • 3 cups Almond Flour
  • 1/2 cup Nutritional Yeast
  • 4 sc PREbiotic Fiber
  • 1 cup Red Wine

Keto Meal Plan Week 4 Breakfasts

Keto Fat Bomb
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Keto Fat Bomb

Course Drinks
Prep Time 2 minutes
Total Time 2 minutes
Servings 1
Calories 483kcal
Author Rob Benson

Ingredients

  • 1 scoop Bone Broth Protein I prefer chocolate
  • 1 Tbsp MCT Oil
  • 5 Tbsp Heavy Whipping Cream
  • 6 oz Water

Instructions

  • Add all ingredients to a shaker cup, tightly twist on the lid, and shake shake shake until everything is well combined. Drink it right away.
Bacon Broccoli Quiche | Our Paleo Life
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Broccoli Bacon Quiche {dairy-free, grain-free}

Course Breakfast, Main Course
Prep Time 35 minutes
Cook Time 45 minutes
Total Time 1 hour 20 minutes
Servings 12 slices
Calories 252.6kcal
Author Kendra Benson

Ingredients

Pie Crust

  • 1-1/2 cups Almond Flour
  • 1/4 cup Potato Starch
  • 1/4 cup Tapioca Starch
  • 1/2 tsp Maple Sugar or Coconut Sugar, but Maple Sugar blends better
  • 1/2 tsp Sea Salt
  • 3 Tbsp Vegetable Shortening or Grass-Fed Butter very cold or frozen
  • 1 Large Egg cold
  • 1 tsp Cold Water

Filling

  • 1/2 Yellow Onion diced
  • 1 clove Garlic minced
  • 1-1/2 cups Broccoli Florets I use frozen, it's easier to chop, chopped
  • 8 slices Uncured Bacon*
  • 1/2 cup Shredded Grass-Fed Cheddar Cheese ** optional, if primal
  • 8 Large Eggs
  • 1 cup Dairy-Free Milk we use Unsweetened Almond Milk
  • 1 Tbsp Potato Starch
  • 1/2 cup Nutritional Yeast
  • 1/4 cup + 1 Tbsp Hemp Hearts
  • 1 tsp Salt
  • 1/4 tsp Ground Black Pepper
  • Smoked Paprika for garnish

Instructions

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.

Notes

  • You can replace the bacon with diced ham, and use saved bacon grease or avocado oil to cook the veggies. But seriously, bacon is the best in this.
  • We occasionally eat dairy, and sometimes add the cheese to this quiche. BUT, it's great without it too, so don't feel like you're missing out if you can't tolerate dairy. The cheese is not included in the Nutritional Facts.
Keto Breakfast Sandwich {2g carbs per sandwich}
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Low Carb Breakfast Sandwiches

Course Breakfast
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 15
Calories 735kcal
Author Kendra Benson

Ingredients

Pancake Layers

  • 18 Tbsp Grass-Fed Butter or ghee or coconut oil, melted
  • 18 Tbsp Heavy Cream
  • 10 large Eggs
  • 2 tsp Pure Vanilla Extract
  • 6 scoops Prebiotin Prebiotic Fiber
  • 1 tsp Salt
  • 12 Tbsp Coconut Flour
  • 2 tsp Baking Powder
  • 6 scoops MCT Oil Powder
  • 1/4 tsp Pure Monk Fuit Extract Powder

Sausage Layer

  • 3 lbs Pork Sausage like Jimmy Dean
  • 8-10 oz Sharp Cheddar Cheese shredded

Egg Layer

  • 10 large Eggs
  • 1/2 cup Heavy Cream
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper

Instructions

  • Preheat the oven to 425°F. Line an 11x17" rimmed baking sheet with parchment paper. If you have two 11x17" rimmed baking sheets, use both. Set aside.

Pancake Layers

  • Combine the melted butter, cream, eggs, and vanilla in a large mixing bowl. Whisk them all together until they are combined and smooth.
  • Add in the dry ingredients and whisk until smooth and there are no lumps. The batter will be thicker than a regular pancake batter.
  • Pour half of the batter into one of the 11x17" baking sheets and half in the other (or do this in 2 batches if you only have one pan). Bake in the preheated oven for 10 minutes or until the top of the pancake is golden.
  • Remove from the oven and invert the pan onto a wire cooling rack covered with another piece of parchment paper. Peel the parchment off the bottom of the pancakes.Let cool completely.

Sausage Layer

  • Line an 18x13" rimmed baking sheet with parchment paper. Using your hands, press the uncooked sausage onto the baking sheet, spreading it all the way to the edges, making sure to keep the thickness as uniform as possible.
  • Bake in the preheated oven for 15 minutes. Remove from oven, sprinkle shredded cheese on top, and place back in the oven to melt for another couple minutes.
  • Remove from oven and let cool in the pan.

Egg Layer

  • Reduce oven temp to 350°F. Line the 11x17" rimmed baking sheet with parchment paper.
  • In a large mixing bowl, combine the eggs, cream, salt, and pepper and whisk until smooth. Pour into the prepared baking sheet, taking care not to get the eggs under the parchment (it's okay if a little seeps under).
  • Bake in the preheated oven for 15 minutes. Remove from oven when the eggs are no longer wiggly. If they have puffed up during cooking, place a piece of parchment on top and gently press them down to a uniform thickness. Let cool completely in the baking sheet.

How To Assemble

  • Carefully place one of the pancake layers on top of the sausage layer. The sausage layer will be slightly larger, trim any excess off the edges that extend past the pancake layer. Reserve the scraps to add to scrambled eggs another day.
  • Place a large cutting board on top of the pancake/sausage layer and invert it onto the cutting board (the sausage layer will now be on top).
  • Carefully place the egg layer on top of the sausage, parchment side up. Peel off the parchment paper. Gently layer the remaining pancake layer on top of the egg layer
  • Once all 4 layers are fully assembled, cut them into 15 bars. Wrap individually in parchment paper and store in the fridge or freezer. Reheat in the microwave (60 seconds when thawed) or toaster oven (5-8 minutes at 350°F when thawed) when ready to eat.
Chicken Bone Broth {in the Instant Pot}
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Chicken Bone Broth {Instant Pot}

Course Main Course
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Calories 10kcal
Author Kendra Benson

Ingredients

  • 1 Chicken Carcass preferably one that was seasoned with only salt and pepper
  • 1/2 Yellow Onion
  • 3-4 cloves Garlic peeled and smashed
  • 1 sprig Fresh Thyme
  • 1 sprig Frech Rosemary
  • 1 sprig Fresh Sage

Instructions

  • Add all ingredients to the inner pot of an Instant Pot (we have a 6qt). If you are using a chicken carcass that is already stuffed with onion, garlic, and herbs, don't add the extras.
  • Fill the inner pot with water to the "Max Fill" line. Place the lid on the pot and twist to lock, set the knob to the "Seal" position, and press the "Soup" button (or manual on High pressure for 30 minutes).
  • Once the cycle is complete, you can do wither NPR or QPR (whichever you have the time for). NPR is best but you'll still get a good broth with QPR.
  • Remove as much of the carcass and veggies with a large slotted spoon and set aside in a bowl (do not discard yet). Place a small wire mesh strainer in a canning funnel and put it on a canning jar (we prefer to use quart and half gallon jars). Pour the broth directly into the jars. Tightly screw on the lids.
  • Put the carcass and veggies back in the Instant Pot, fill half full with water this time. Repeat the cooking and canning process the same way you did it the first time.
  • After the second batch of broth, remove any remaining chicken from the carcass and reserve to add to the broth for a heartier soup or to add to casseroles or any other dish you want.
  • Store broth in the fridge for up to a week. For longer storage, freeze the broth in silicone molds (of your preferred size). Remove from molds once frozen solid and store them in a zip-top bag in the freezer for up to 6 months.
Creamy Scrambled Eggs {low-carb; primal}
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Creamy Scrambled Eggs {low-carb; primal}

Course Breakfast
Cook Time 15 minutes
Servings 4
Calories 353kcal
Author Kendra Benson

Ingredients

  • 4 Tbsp Grass-Fed Butter
  • 8 large Eggs
  • 4 Tbsp Heavy Cream
  • Salt to taste
  • Ground Black Pepper to taste
  • 2 oz Sharp Cheddar Cheese shredded
  • Chives optional, for garnish

Instructions

  • 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.

Keto Meal Plan Week 4 Lunches

Keto Pizza - Chicken Bacon Artichoke
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Keto Pizza - Chicken Bacon Artichoke

This pizza uses the fathead pizza crust and a white sauce to keep it low-carb. It's so flavorful you won't miss the old tomato sauce/pepperoni version at all.
Course Main Course
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 8 slices
Calories 399kcal
Author Kendra Benson

Ingredients

Pizza Crust

  • 1 3/4 cups (170g) Pre-Shredded Low-Moisture Mozzarella Cheese
  • 3/4 cup (85g) Almond Flour plus more for dusting
  • 2 tbsp Cream Cheese
  • 1 Egg
  • Salt to taste
  • 1/2 tsp Italian Seasoning

White Sauce

  • 2 Tbsp Butter
  • 3 cloves Garlic minced
  • 1/4 cup Heavy Cream
  • 2 Tbsp Cream Cheese
  • 1/2 tsp Dried Minced Onions
  • 1/2 tsp Italian Seasoning
  • 2 Tbsp Parmesan Cheese Fresh shredded, not the powdery stuff

Toppings

  • 1/2 lb Bacon chopped, cooked, and drained
  • 1 handful Spinach (fresh or frozen) chopped
  • 2-4 oz Cooked Chicken Breast chopped into bite-sized pieces
  • 4-6 Artichoke Hearts diced into bite-sized pieces
  • 1-2 cups Shredded Mozzarella fresh or pre-shredded
  • Parmesan Cheese Fresh shredded, not the powdery stuff

Instructions

Crust

  • Preheat oven to 425°F. Sprinkle a thin layer of almond flour on a pizza stone. If you don't have a pizza stone, line a baking sheet with parchment paper and sprinkle a thin layer of almond flour on the parchment. Set aside.
  • In a heat-safe mixing bowl, microwave the shredded mozzarella on high for 1 minute. Add in the almond flour and cream cheese and stir to combine.
  • Add in the egg, salt, and Italian seasoning. If it's too hard to mix until smooth with a spoon or spatula, use your hands to knead it until it's fully combined. It will be a little sticky, that's okay.
  • Form the dough into a ball and place on the center of your pizza stone/baking sheet. Have a bowl of water nearby. Keeping your hands lightly wet, press the dough out into a thin circle. It should be about 12" in diameter.
  • Bake crust in the prepared oven for 8 minutes. Remove when it is slightly puffed and browned. Pierce the crust all over with a fork to release the air and gently press it down to get it ready for the toppings.

White Sauce

  • While the crust is baking, melt the butter in a small saucepan over medium heat. Add the garlic and saute just until fragrant.
  • Add the heavy cream, cream cheese, dried minced onions, Italian seasoning, and Parmesan cheese. Whisk until smooth. Remove from heat and set aside.

Pizza Assembly

  • Pour the white sauce onto the pre-baked crust. Spread evenly almost all the way to the edge (leave very little edge on the crust, if any at all). Add the diced artichokes, chicken, bacon, and spinach. Top with as much or as little mozzarella as you like. Sprinkle on some extra Parmesan (optional).
  • Put the assembled pizza back in the oven and bake for another 6 minutes. Turn the broiler on HIGH and broil for another 1-2 minutes, or until the cheese is bubbly and golden.
  • Serve immediately. Store leftovers in the fridge for up to a week.
Smoky Broccoli Cheese Soup {low-carb; primal}
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Smoky Broccoli Cheddar Soup {low carb; grain-free}

Course Main Course
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 6 cups
Calories 526kcal
Author Kendra Benson

Ingredients

  • 5 Tbsp Butter divided
  • 1 small Yellow Onion diced small
  • 1 clove Garlic minced
  • 3 oz Cream Cheese
  • 2 1/2 cups Vegetable or Chicken Broth homemade is best (use vegetable broth for vegetarian)
  • 1 1/2 cups Heavy Whipping Cream
  • 3-4 cups Broccoli Florets and Stems chopped small
  • 2 Carrots shredded
  • 3/4 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Smoked Paprika
  • 1 tsp Ground Mustard
  • 1/4 tsp Chipotle Pepper Powder or to taste
  • 8 oz Smoked Cheddar Cheese grated (see notes)

Instructions

  • In a stockpot, melt 1 Tbsp of the butter over medium heat. Once melted, add the diced onions and saute until soft and fragrant, about 4-5 minutes, stirring frequently. Add the minced garlic and stir to cook about 1 minute.
  • Add the remaining 4 Tbsp butter and the cream cheese to the pot. Stir until it's all melted and thickened, 1-2 minutes.
  • Add the broth and cream to the pot and stir to combine. Reduce heat to medium-low and let simmer for about 10-15 minutes, stirring occasionally as it thickens.
  • Add the broccoli, carrots, salt, pepper, paprika, ground mustard and chipotle pepper powder. Stir to combine everything and continue to simmer an additional 20 minutes.
  • Remove the soup from the burner. Add almost all of the shredded cheddar to the pot (reserving some for topping later) and stir to combine. Let it sit for a minute or two to let the cheese melt then stir it again.
  • Ladle the soup into individual serving bowls and garnish with extra shredded cheese. Leftovers can be stored in the fridge in an airtight container for up to 1 week.

Notes

  • If you can't find smoked cheddar cheese, use sharp cheddar instead. It will still taste great, just less smoky. Double the smoked paprika if you are using regular sharp cheddar.