Easy Keto Meal Plan with Printable Shopping List (Week 23)
My Easy Keto Meal Plan includes five simple low-carb dinners and a bonus keto meal-prep dessert! With net carb counts, serving amounts, and a printable shopping list, this meal plan makes keto life easy!
Each week I’m trying to help take the stress out of a keto diet by giving you FIVE keto dinners plus a bonus meal prep recipe that helps keep you on track! This week the bonus recipe is for these delicious Chocolate Chip Cheesecake Bars! Make them this weekend and enjoy a tasty, keto-friendly treat all week.
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 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!
If you’re having trouble printing this or the printable recipe cards, make sure you have your ad blocker disabled. If you’re interested in voting for one of next week’s dishes, check out our IG stories or Facebook on Mondays!
Bonus Recipe: Chocolate Chip Cheesecake Bars
These Keto Chocolate Chip Cheesecake Bars are the perfect easy low-carb dessert! With only a handful of ingredients and 40 minutes, you can make 12 tasty bars with only 2.4 net carbs each! Store in the fridge (individually wrap them if you want a grab-and-go snack) and keep your sweet tooth satisfied all week.
Monday: Sausage Broccoli Cheddar Sheet Pan
This Sausage Broccoli Cheddar Sheet Pan cooks in under 30 minutes for only 6.6 net carbs per serving! This is one of the easiest meals possible and packs a great nutritional punch with all that broccoli! There’s very little cleanup involved, making this the ideal Monday evening dinner! If you prefer cooking on the grill or the steamed texture better, cook it as a foil pack instead!
Tuesday: Cheesy Chicken Enchilada Soup
You’ll love how flexible this Cheesy Chicken Enchilada Soup is! You can make it in a slow cooker, an Instant Pot, or on the stove, allowing you to make the best choice for your schedule. Each bowl is only 6.3 net carbs (and the leftovers make an EXCELLENT lunch!). If you’d like to make your own taco seasoning for this, try this recipe.
Wednesday: Cilantro Lime Shrimp & Cauliflower Rice
This Cilantro Lime Shrimp and Cauliflower Rice is the perfect weeknight meal because it’s ready in about 20 minutes! Each serving has only 6 net carbs, and leftovers make a fantastic wrap in a low-carb tortilla shell!
Thursday: Philly Cheesesteak Lettuce Wraps
For only 3.4 net carbs per serving, these Philly Cheesesteak Lettuce Wraps are an excellent, easy keto dinner choice! Ready in under 20 minutes, easy to meal prep, and perfect for lunch the next day!
Friday: Keto Tuscan Chicken & Asparagus
This one-pan Keto Tuscan Chicken & Asparagus is super easy and comes together quickly! The chicken can marinate up to 24 hours, ensuring that every single bite is super flavorful! Each serving has only 2.5 net carbs.
Keto Meal Prep Tips
Cheesecake Bars –
These can easily be meal prepped! When you want to eat them fresh but save some time, you can do that, too. Bake the crust and make the cheesecake layer ahead of time, then store in the fridge until ready to serve. If you plan to bake and serve within 1-2 days, you can go ahead and layer them in the dish, cover, and refrigerate. If you plan to wait longer (up to a week), I recommend storing them separately and assembling when ready to bake so that the crust doesn’t soak up too much moisture.
You can freeze these cheesecake bars after cooking, too! They will keep up to 2 months (after that, the texture gets a little iffy). I like to cut the dish into individual bars, double wrap each one in plastic (to avoid freezer burn), then store them all in a freezer bag. This way I can pull out one when I’m having a craving, unwrap and set on the counter, and it’s thawed and ready to eat in about an hour! Works great for a lunchbox dessert this way, too.
Sausage Sheet Pan –
You can cook this entirely ahead of time (just skip the cheese), then simply add the cheese and reheat under the broiler to get those crispy edges back. If doing this, I recommend undercooking by about 5 minutes so that the dish doesn’t become overcooked when reheating. You can store this in the fridge up to 3 days ahead of time, then just add cheese and broil.
If you are making foil packs instead of a sheet pan dinner, you can still meal prep these. Because it all steams together in the foil, you don’t have to leave out the cheese–Just put 1/4th of the ingredients in each pack, store in the fridge up to 3 days, then cook in the oven, on the grill, or even over a campfire whenever you’re ready! This is an especially easy dinner if some members of the family need to eat at different times due to practices, work schedules, or other time conflicts.
Enchilada Soup –
This soup is fantastic on the second day, so I highly encourage meal prepping! You can cook the soup up to 3 days before serving, then reheat in a slow cooker or in a pot on the stove (covered unless you prefer a thicker soup). You could even freeze this if you prefer, but leave out the cream cheese and heavy cream. Add those in when you thaw and reheat your soup for the best taste and texture.
Cutting up a low-carb tortilla into strips makes a wonderful garnish for this soup! You can toast them for a crunch or leave them untoasted and let them soak up the broth for a more enchilada-like texture. If you prefer homemade taco seasoning, try this recipe, too!
Shrimp & Rice –
I don’t recommend meal prepping this recipe simply because the shrimp is so easy to overcook and become rubbery. You could measure out your spices ahead of time so you’re simply dumping ingredients and stirring, but this meal already comes together very, very quickly!
Lettuce Wraps –
This is a super easy dish to meal prep–You’ll just make the steak and veggie filling ahead of time (up to 3 days before), then melt the cheese over it during reheating. You can reheat this in a skillet on the stove or in the oven if you’ve doubled the recipe. Then scoop the filling into the lettuce wrap and enjoy!
You can even freeze the steak and veggie filling up to 4 months. This makes the perfect long-term meal prep lunch option–Just store individual portions in small freezer bags, then toss in the lunchbox with a slice of cheese and a lettuce wrap! By the time you’re ready to eat, the filling will be thawed, and you can microwave it with the cheese, then place in a large lettuce leaf. You could also use this filling in a low-carb tortilla for a tasty change.
Chicken & Asparagus –
This dish can be meal prepped up to three days in advance. You could make this entire dish ahead of time then reheat by covering and baking at 350 degrees F until the chicken is warmed through. Alternatively, you could brown the chicken and make the sauce ahead of time, then store in the fridge and bake when ready to serve. This would help ensure that it does not become overcooked during reheating!
The chicken should marinade from 1 hour up to 24 hours to get the most flavorful chicken. I do not recommend marinating longer than 24 hours as this will negatively impact the texture of the chicken.
