Hey there, foodies! Are you ready to dive into a week of mouth-watering, low-carb, keto-friendly meals that will leave you feeling satisfied and energized? Whether you’re a keto pro or just starting out, this guide is here to make your life easier. I’ve curated 7 delicious meals, complete with grocery lists, step-by-step instructions, and all the tips you need to whip up these dishes like a pro. Plus, I’ll share nutritional info, calorie counts, and cooking times to keep you on track.
Oh, and before we get started, don’t forget to check out the link in my bio to grab all the kitchen utensils I use. I’ve handpicked my favorites on Amazon, and yes, I do earn a small commission if you purchase through my link. It’s a win-win—you get amazing tools, and I get to keep creating awesome content for you!
Now, let’s get cooking!
Day 1: Creamy Garlic Butter Chicken
Ingredients (Serves 5):
- 5 boneless, skinless chicken breasts
- 4 tbsp butter
- 4 garlic cloves, minced
- 1 cup heavy cream
- 1 cup grated Parmesan cheese
- 1 tsp paprika
- Salt and pepper to taste
- Fresh parsley (for garnish)
Instructions:
- Season chicken breasts with salt, pepper, and paprika.
- In a large skillet, melt 2 tbsp butter over medium heat. Sear chicken for 5-6 minutes per side until golden. Remove and set aside.
- In the same skillet, add remaining butter and garlic. Sauté for 1-2 minutes until fragrant.
- Pour in heavy cream and Parmesan cheese. Stir until the sauce thickens.
- Return chicken to the skillet, coating it in the sauce. Simmer for 5 minutes.
- Garnish with parsley and serve!
Side Tip: Pair with steamed broccoli or zucchini noodles for a complete meal.
Nutritional Info (per serving):
- Calories: 420
- Fat: 28g
- Protein: 38g
- Carbs: 4g
Cooking Time: 25 minutes
Day 2: Zesty Lemon Garlic Shrimp
Ingredients (Serves 5):
- 2 lbs large shrimp, peeled and deveined
- 4 tbsp olive oil
- 4 garlic cloves, minced
- 1 lemon (zested and juiced)
- 1 tsp red pepper flakes
- Salt and pepper to taste
- Fresh parsley (for garnish)
Instructions:
- Heat olive oil in a skillet over medium heat. Add garlic and red pepper flakes, sautéing for 1-2 minutes.
- Add shrimp, lemon zest, and juice. Cook for 3-4 minutes until shrimp turn pink.
- Season with salt and pepper. Garnish with parsley.
Side Tip: Serve over cauliflower rice for a light, refreshing meal.
Nutritional Info (per serving):
- Calories: 280
- Fat: 14g
- Protein: 34g
- Carbs: 3g
Cooking Time: 15 minutes
Day 3: Cheesy Bacon-Wrapped Stuffed Chicken
Ingredients (Serves 5):
- 5 chicken breasts
- 10 slices bacon
- 1 cup cream cheese
- 1 cup shredded cheddar cheese
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- Slice a pocket into each chicken breast.
- Mix cream cheese, cheddar, garlic powder, salt, and pepper. Stuff into chicken pockets.
- Wrap each breast with 2 slices of bacon. Secure with toothpicks.
- Bake for 25-30 minutes until chicken is cooked through and bacon is crispy.
Side Tip: Serve with a side of roasted asparagus.
Nutritional Info (per serving):
- Calories: 480
- Fat: 32g
- Protein: 42g
- Carbs: 2g
Cooking Time: 35 minutes
Day 4: Spicy Cauliflower Fried Rice
Ingredients (Serves 5):
- 1 large head cauliflower (riced)
- 2 tbsp sesame oil
- 3 eggs, beaten
- 1 cup diced chicken (optional)
- 1/2 cup diced bell peppers
- 1/2 cup diced carrots
- 3 tbsp soy sauce (or coconut aminos)
- 1 tsp chili flakes
Instructions:
- Heat sesame oil in a large skillet. Sauté chicken (if using) until cooked.
- Add veggies and cook for 3-4 minutes.
- Push veggies to one side, scramble eggs in the empty space.
- Add cauliflower rice and soy sauce. Stir-fry for 5-7 minutes.
- Sprinkle with chili flakes and serve.
Side Tip: Add a fried egg on top for extra protein!
Nutritional Info (per serving):
- Calories: 180
- Fat: 10g
- Protein: 12g
- Carbs: 8g
Cooking Time: 20 minutes
Day 5: Beef and Broccoli Stir-Fry
Ingredients (Serves 5):
- 1.5 lbs flank steak, sliced
- 4 cups broccoli florets
- 3 tbsp olive oil
- 1/4 cup soy sauce (or coconut aminos)
- 2 tbsp sesame oil
- 2 garlic cloves, minced
- 1 tsp ginger, minced
Instructions:
- Heat olive oil in a skillet. Sear steak slices for 2-3 minutes. Remove and set aside.
- In the same skillet, add broccoli, garlic, and ginger. Sauté for 5 minutes.
- Return steak to the skillet. Add soy sauce and sesame oil. Stir-fry for 2-3 minutes.
Side Tip: Serve over shirataki noodles for a low-carb twist.
Nutritional Info (per serving):
- Calories: 320
- Fat: 18g
- Protein: 30g
- Carbs: 8g
Cooking Time: 20 minutes
Day 6: Avocado Egg Salad Lettuce Wraps
Ingredients (Serves 5):
- 10 hard-boiled eggs, chopped
- 2 avocados, mashed
- 1/4 cup mayo
- 1 tsp mustard
- Salt and pepper to taste
- 10 large lettuce leaves
Instructions:
- Mix eggs, avocado, mayo, mustard, salt, and pepper in a bowl.
- Spoon mixture onto lettuce leaves and wrap.
Side Tip: Add a sprinkle of paprika for extra flavor.
Nutritional Info (per serving):
- Calories: 280
- Fat: 22g
- Protein: 12g
- Carbs: 6g
Cooking Time: 10 minutes
Day 7: Keto Meatballs with Zoodles
Ingredients (Serves 5):
- 1.5 lbs ground beef
- 1/2 cup almond flour
- 1 egg
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- 2 cups marinara sauce (sugar-free)
- 4 zucchinis (spiralized into noodles)
Instructions:
- Preheat oven to 400°F (200°C).
- Mix beef, almond flour, egg, and seasonings. Form into meatballs.
- Bake for 20 minutes.
- Heat marinara sauce in a skillet. Add meatballs and simmer for 5 minutes.
- Serve over zucchini noodles.
Side Tip: Top with grated Parmesan for extra flavor.
Nutritional Info (per serving):
- Calories: 380
- Fat: 24g
- Protein: 30g
- Carbs: 10g
Cooking Time: 30 minutes
Grocery List for the Week
- Proteins: Chicken breasts (10), shrimp (2 lbs), flank steak (1.5 lbs), ground beef (1.5 lbs), bacon (10 slices), eggs (12).
- Veggies: Broccoli (2 heads), cauliflower (1 large head), zucchini (4), bell peppers (2), carrots (2), garlic (1 bulb), ginger (1 small piece), avocado (2), lettuce (1 head).
- Dairy: Heavy cream (1 cup), cream cheese (1 cup), cheddar cheese (1 cup), Parmesan cheese (1 cup), mayo (1/4 cup).
- Pantry Staples: Olive oil, sesame oil, soy sauce (or coconut aminos), almond flour, marinara sauce (sugar-free), paprika, garlic powder, Italian seasoning, red pepper flakes, mustard, salt, pepper.
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And don’t forget, you can find all the kitchen tools I use in the link in my bio. Happy cooking, and I can’t wait to hear how these meals turned out for you!
Until next time, keep it keto and keep it delicious!
