Easy Keto Meal Plan with Printable Shopping List (Week 38)
This Easy Keto Meal Plan has a printable shopping list to make your life easier! Stick with the keto lifestyle with these five easy, family-friendly low-carb dinners PLUS 2 keto friendly recipes to get you through those cravings.
As always, this weekly keto meal plan includes 5 easy keto dinners, and I’ve included side suggestions. I included 2 small-batch bonus recipes perfect for cravings… Missing a coffee shop run? Try the Keto Coffee Frappuccino. Have a late-night craving for sweets? Have this Air Fryer Brownie!
I’m making keto as easy as possible… Just download the grocery list for all the ingredients you need for these dinners and bonus recipes! Click through to each individual recipe for a printable recipe card with net carbs and macros, then scroll to the bottom of this post for keto meal prep tips and a printable meal plan + grocery list!
(Tip: If you’re having trouble downloading the meal plan, try turning off your ad blocker.)
Monday: Cast Iron Pork Chops with Mushrooms
These Cast Iron Pork Chops with Mushrooms make an unbelievably juicy one-pan dinner, perfect for a weeknight! This recipe makes 2 large servings (an 8 ounce pork chop + 1/2 pound mushrooms) for 8.1 net carbs each. Side suggestion: Cheesy Zucchini Breadsticks – 12 breadsticks, 1.9 net carbs; easy to meal prep, and the flavors go along perfectly with the Italian flavors on the mushrooms!
Tuesday: Keto Chicken Nuggets
These Keto Chicken Nuggets are delicious enough for adults but great for kids, too! This recipe makes 5 servings of 8 nuggets, 3.2 net carbs per serving. Side suggestion: Broccoli Cheddar Muffins – 12 muffins, 1.6 net carbs each; These add a cheesy dose of vegetables and are perfect for a keto kid-friendly meal!
Wednesday: Lobster Bisque
This Lobster Bisque is a major favorite around here! This recipe also works great with other seafood like shrimp or crab, too! This recipe makes 6 servings of 7.5 net carbs each. Side suggestion: Keto Cheddar Garlic Biscuits – 22 biscuits, 1.9 net carbs each; These are easy to meal prep and freeze for later meals or great with scrambled eggs for breakfast!
Thursday: Italian Meatballs
These Italian Meatballs can be enjoyed in so many different ways! This recipe makes 4 servings of 6 meatballs, each serving coming to 3.9 net carbs. Add in a low-carb marinara, and these are still keto-friendly! Side suggestion: Cacio e Pepe Zoodles or Spaghetti Squash – The zoodles make 2 servings of 2 net carbs, and the spaghetti squash makes 5 servings of 5.1 net carbs.
Friday: Chicken Pesto Stuffed Peppers
These Chicken Pesto Stuffed Peppers come together so easily and feel like an easy, light dinner at the end of the week. This recipe makes 4 servings of 4-5 stuffed peppers, 5.5 net carbs each. Side suggestion: Air Fryer Roasted Broccoli – 4 servings, 3.1 net carbs; This is super quick and adds great flavor and texture to the meal.
Bonus: Keto Coffee Frappuccino
Do you miss your Starbucks run? Save money and stay on track with this Keto Coffee Frappuccino! Just 1.9 net carbs per drink and ready in 5 minutes!
Bonus: Air Fryer Keto Brownie
Late night craving? Want a reward for sticking with the keto lifestyle? This Air Fryer Brownie for one is the perfect low-carb dessert! It’s ready in 10 minutes, has just 4.9 net carbs, and doesn’t require the willpower needed for baking an entire tray. Even small air fryers can fit 3 6-ounce ramekins, so everybody can get their own!
Keto Meal Prep Tips:
Pork Chops –
This one pan meal is easy to make ahead of time and store in the fridge up to 3 days. Just be mindful to not overcook so that it doesn’t dry out when reheating. To reheat, toss pork back into a skillet or baking dish with a couple teaspoons of water or broth and bake covered on 350 for a few minutes. Add mushrooms and cook a few more minutes until warmed throughout.
Chicken Nuggets –
These chicken nuggets can be made ahead of time and refrigerated or frozen. You can cut and bread the nuggets then refrigerate for a day before cooking or freeze on a baking sheet for 1-2 hours, then transfer to a freezer bag up to 6 months. You can cook from frozen, just add a few minutes and check the temperature to make sure they are finished.
You can store cooked nuggets in the fridge up to 3 days or freeze up to 4 months. Reheat in the oven or air fryer until warmed throughout. You can also microwave, but the nuggets lose some crispiness.
Lobster Bisque –
We love making this lobster bisque as a meal prep dish! You can prepare this up to 3 days before serving and store in the fridge. You can also freeze large batches or individual bowls (making it great for longer-term meal prep)! To reheat, you can microwave individual bowls or warm large batches in a pot on the stove.
Meatballs –
Meatballs are fantastic for meal prepping! You can form the meatballs and store in the fridge for a day or freeze up to 6 months. You could also go ahead and cook the meatballs, then store in the fridge up to 3 days or freeze 3-4 months! They are still safe to eat beyond that, but it’s tough to prevent freezer burn and keep a great texture much longer.
You can store these cooked meatballs by themselves or in a marinara sauce. To reheat, you can microwave them or warm in the air fryer (without sauce), in the oven, or in a skillet.
Stuffed Peppers –
I don’t often make these ahead of time, but that’s mostly because it comes together so quickly! The pesto is pre-made (but here’s a great homemade pesto sauce if you want to start from scratch), and you can use a rotisserie chicken to speed things up! You can slice the peppers a day in advance, then just assemble and bake when ready to serve.
