This Easy Keto Meal Plan includes five easy keto dinners plus a bonus low-carb breakfast! With net carb counts, serving amounts, meal prep tips, and a printable shopping list, this is keto made easy!
Each week I’m trying to help take the stress out of a keto diet by giving you FIVE low-carb dinner recipes plus a bonus meal prep recipe that helps keep you on track! This week we’ve got these delicious Pumpkin Spice Pancakes for our bonus meal prep breakfast! You can easily double or triple the recipe and freeze the leftovers for an easy, low-carb breakfast.
When you click through to each individual recipe, it’ll take you to the full, detailed, step-by-step instructions. This includes a printable recipe card that includes nutrition information, too (right at the bottom of the card). To figure out the net carb count, I subtract the amount of fiber from the amount of carbs.
At the bottom of this post, you’ll find a printable meal plan (with space to fill in your own needs & weekend plans) as well as an organized grocery list to help make things even easier. I also included meal prep tips for each meal so you can easily organize a “prep day” to make your week easier or find time during the week to make sure your evenings run smoothly!
Bonus Breakfast: Keto Pumpkin Spice Pancakes
Ultra fluffy Keto Pumpkin Spice Pancakes are perfect for a decadent Fall breakfast! Each pancake contains only 2.5 net carbs, freezes easily, and reheats well for an easy keto-friendly meal prep breakfast. Pair with sugar-free syrup if you prefer (or try this Keto Caramel Sauce for a more dessert-like feel!)
Monday: One Pan Cheesy Keto Jalapeno Chicken
This Cheesy Jalapeño Keto Chicken is the perfect easy dinner with just 5 net carbs! Perfect for busy nights and easy keto meal prep–It’s a one-pan, 30-minute miracle meal!
Tuesday: Cheesy Chicken Enchilada Soup
This Keto Cheesy Chicken Enchilada Soup is a quick family favorite that can be made on the stovetop, in a slow cooker, or in an Instant Pot! Loaded with cheese, veggies, and tender chicken, each bowl about 6 net carbs!
Wednesday: Supreme Pizza Puffs & Cheesy Zucchini Breadsticks
Try these Supreme Pizza Puffs loaded with sausage, pepperoni, bell pepper, onion and cheese! These keto pizza bites are just 1.1 net carbs each, making it easy to upsize or downsize your meal based on how hungry you are. They are wonderful leftover for lunches, too!
We love having these Keto Cheesy Zucchini Breadsticks dunked in some low-carb marinara! At just 1.9 net carbs per breadstick, you can mix and match these with the pizza bites for a great keto-friendly pizza night.
2 breadsticks + 2 pizza bites = 6 net carbs (so you’ve got plenty of room to add more if you’re super hungry!)
Thursday: Cheddar Stuffed Meatballs & Garlic Butter Mashed Cauliflower
These five ingredient Cheddar Stuffed Meatballs are the low carb perfect appetizer or easy dinner recipe! This recipe makes 6 servings of 4 meatballs each… And each serving is only 0.6 net carbs! We found these to be very filling, but you can easily add more to your meal without adding too many carbs!
Pro tip: They are EXCELLENT in a low-carb tortilla for a meatball wrap for lunch, too!
Garlic Butter Mashed Cauliflower is the perfect low carb comfort food! It’s loaded with two kinds of cheese, packed with flavor, and just 4.4 net carbs per 3/4 cup.
1 serving of cauliflower + 4 meatballs = 5 net carbs
Friday: Garlic Butter Salmon & Broccoli Sheet Pan
Short on time? No worries, this easy Keto Salmon and Broccoli Sheet Pan Dinner is ready in 20 minutes. Packed with heart-healthy fat and flavor, this dish only has 5 net carbs per serving!
Keto Meal Prep Tips:
One Pan Keto Chicken –
This delicious keto chicken can easily be made up to 3 days ahead of time and stored in the fridge. When ready to serve, simply toss back into a skillet until warmed throughout! The creamy sauce makes it super easy to warm up without overheating, but it does mean this isn’t a great freezer meal option. The cream cheese will separate during freezing, so save this instead for a meal you can serve within 3 days of making and refrigerating.
Keto Chicken Soup –
This soup is even more delicious when made up to three days in advance! Simply cook as directed, refrigerate, then reheat in a pot on the stove, in a slow cooker, or in the microwave. You may also freeze it, but I recommend NOT adding the cream cheese or cream before freezing. Instead, add your cream cheese and cream while reheating your soup. This will help you avoid the separating that the cream cheese often does during freezing.
Keto Pizza Bites & Breadsticks –
Super easy meal prep! These can be made up to 3 days ahead of time, then reheated in the oven (cover with foil if you’re worried they’ll get too browned). You can also microwave these, but you’ll lose some of the crispy edges. You could also cook these, allow them to cool completely, freeze on a baking sheet, then transfer to a freezer bag.
If you’re wanting to make the cheesy breadsticks more than 3 days in advance and freezing, I think it’s best to freeze BEFORE adding the cheese. Simply make and bake your crust, allow it to cool, then freeze in a bag (easy to store standing upright on the side of the freezer or lying flat so it doesn’t break). When ready to serve, allow it to thaw to room temperature, add your cheese and any other toppings you may want, and bake as directed.
Keto Meatballs & Cauliflower –
The meatballs can absolutely be made in advance–In fact, I highly recommend making a double batch if you can! Having these in the freezer for simple dishes has saved us numerous times (meatball “subs” on keto biscuits, meatball pizza bagels, meatballs with zoodles, etc). You can freeze cooked or uncooked.
If cooked, allow them to completely cool before freezing on a baking sheet, then transfer to a freezer bag. To reheat cooked meatballs, you can warm them alone or with sauce in the oven, in a skillet, in the microwave, or in a crockpot. If uncooked, bake from frozen as directed, just add about 5 minutes (check often as the cook times from frozen widely differ from oven to oven).
The mashed cauliflower can be made up to three days ahead of time, then reheated in a pot, in the microwave, or in a slow cooker. You may choose to add a little heavy cream or butter as it reheats, depending on your preferred consistency. I wouldn’t freeze this because the cream cheese can separate when frozen.
Keto Salmon Sheet Pan-
I wouldn’t recommend cooking this in advance as it would likely become overcooked during reheating. Luckily, it’s ready super fast already! Instead, you could just chop the broccoli ahead of time, maybe even put it all on the pan and cover it with foil in the fridge. Then when you get home, you can take it out and let it come to room temperature as your oven is pre-heating.
Maureen Singline says
Annie Holmes says