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It’s been a few weeks since I’ve found a few extra minutes to write out our meal plan. Between Black Friday/Cyber Monday and traveling things have a been a bit crazy and I confess not very Keto. We are working hard to get back on the bandwagon though and to stay away from holiday carbs. Not sure how it’s going to go with 5 girls who love to bake, but we get a gold star for trying…
See all of our past meal plans.
Here’s our Keto meal plan this week (with additions of starch for the kids):
Keto Taco Salad
We love tacos, and this is the best you can do. Skip the tortilla and put it all in a bowl. Skip the beans and go a little light on the tomatoes, but load up on avocado, meat and cheese!
Tip: Check your salsa for added sugar. With all the pineapple, mango-ish flavors there are some that won’t be Keto friendly.
Lipton Onion Soup Burgers, Creamed Spinach & Broccoli
This is a family favorite and the mix we use is only 4g of carbs per serving, so it still works! Grab a pound ground beef and mix in a packet of lipton onion soup mix and 1 egg. We also add Worcestershire sauce normally, but will leave that out this week to skip the carbs. Make the meat into patties and cook them in a skillet. They are quite simple but very yummy!
For Creamed Spinach:
- Get 2 packages of frozen spinach and thaw completely.
- While the spinach thaws and drains, sauté 1/2 diced onion and 3 cloves of minced garlic.
- Add in 2 cups cream, 4 oz of cream cheese and 1 cup of mozzarella cheese and stir until thickened. (You can add 1 tablespoon of corn starch if it’s not getting thick adds 7 carbs to entire recipe).
- Mix in spinach and cook till warmed through.
Steaks, Broccoli & Mashed Potatoes
Season with salt, pepper and garlic and then they are set for the grill. We’ll also have roasted broccoli with cheese on top and I plan to make mashed potatoes for the girls. (We get a bag of potatoes in our produce co-op basket every time and have a lot to eat up).
Easy Chicken Soup
I’ve always been afraid of making soup from scratch, but it really is easy! We are going to cheat a bit though this week. Grab a rotisserie chicken to save time and some veggies…
- Dice 1 onion and 2 cloves of garlic and sauté in butter in a large stock pot (no need to make more pans dirty).
- When they are almost translucent, add in diced celery and one diced carrot (gotta go light here, carrots have the most carbs).
- Sauté all veggies for 1 minute.
- Pull meat off rotisserie chicken and add to the pot with veggies to warm up.
- Pour in one 32 oz carton of chicken broth and 1/4 cup of white wine (cause it has to make it better). If you like more broth, add in another carton.
- Season with a bit of salt, pepper, Italian seasoning, and one bay leaf.
- Simmer for 20-30 minutes and serve!
photo via perfectketo.com
Keto Chili
We are headed to Callaway Gardens for the lights this week and have a tradition of eating chili before we head into the park. While I’m not in love with Keto Chili (beans really do make the meal) I’ve grown fond of this recipe enough to at least feel like we are sticking with tradition. I don’t use grass fed beef though, that isn’t a priority for us and I doubt highly in chili you would taste the difference.
Salmon, Asparagus and Salad
One of the fastest and most loved meals around here is broiled Salmon. Season the top with lemon juice, butter, salt and rosemary and stick it under the broiler on HI for 10-12 minutes tops. It tastes great and is very good for you! I’ll also stick some asparagus in the oven with it and then have a fresh Caprese salad (light on the balsamic).
