Easy Keto Meal Plan with Printable Shopping List (Week 27)
Enjoy 5 delicious low-carb dinners plus an easy keto meal prep dessert with the Easy Keto Meal Plan! I’ve included net carb counts, meal prep tips, and a printable shopping list to simplify the keto diet without sacrificing the tastes you love.
Comfort food is king this week! I chose five easy, nutritional, keto-friendly dinners and added a great meal prep sweet snack you can keep in the fridge or freezer. With the printable shopping list, you can save time grocery shopping and have more time meal prepping these tasty meals! With most meals ready in 30 minutes, you’ll be less likely to stray from your low-carb plan and stay on track!
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 Keto Dessert: Keto Cookie Dough Bites
These amazing Cookie Dough Bites are PERFECT for those sweet tooth cravings! Only 1.2 net carbs each, and you can store them in the freezer as an easy meal prep dessert or snack.
Monday: Taco Cabbage Skillet
This one-pan Taco Cabbage Skillet is ready in 30 minutes and perfect for a busy night. Only 5.7 net carbs per serving, this is a fantastic way to pack a big nutritional punch!
Tuesday: Instant Pot Pizza Soup
We LOVE this Instant Pot Pizza Soup! It’s all the great flavors of a supreme pizza without a ton of carbs or prep work needed. Just 7.1 net carbs, and it makes 8 servings… Perfect for taking some leftovers for lunch later in the week. If you don’t have an Instant Pot, see my meal prep tips below for making this on the stove.
Wednesday: Chicken Tenders & Cheesy Cauliflower Casserole
A super kid-friendly, easy meal! This Keto Chicken Tenders recipe makes 6 servings (2 tenders each) and each serving has just 2.4 net carbs. Easy to dip in your favorite keto-friendly sauce and there are both oven and air fryer directions!
If you miss your macaroni and cheese, this Cheesy Cauliflower Casserole will help! Only 4.8 net carbs in a generous serving, this dish brings all the classic cheesy comforting goodness you crave with the nutrition of cauliflower.
Thursday: Asparagus Stuffed Chicken & Bacon Cheddar Chive Biscuits
This Asparagus Stuffed Chicken is easy to prepare and great for a weeknight! The cheesy mixture makes it easy to convince kids or the asparagus-resistant crowd to eat their veggies, and there are only 2.2 net carbs each!
You will LOVE these Keto Bacon Cheddar Chive Biscuits! This recipe makes 12 large biscuits with 4.1 net carbs each. They pack a TON of flavor and are also delicious with a scrambled egg the morning after!
Friday: Keto Shrimp & Grits
Keto comfort food at its finest! This Keto Shrimp & Grits recipe, amazingly enough, uses cauliflower in place of carb-loaded grits. Because we cook it in a tasty broth and mix in cream and cheese, it is the perfect pairing with the tender, succulent shrimp! Only 4.4 net carbs per bowl.
Keto Meal Prep Tips:
Cookie Dough Bites –
Super easy meal prep because they can be stored in the freezer! The recipe easy doubles or triples, so feel free to make extras. If you want to spruce up some low-carb ice cream, you can make these into tiny cookie dough bites to top a sundae for a special treat! It would also work to add a little something sweet to a low-carb yogurt for a sweet snack.
Taco Skillet –
This dish, in my opinion, is even better the day after cooking. The cabbage really soaks up the flavor wonderfully, making it perfect for meal prep! You can make it 2-3 days ahead of time (skip adding the cheese), allow it to cool completely, then store covered in the fridge. Reheat in a skillet on the stove, adding the cheese and stirring occasionally.
You can freeze this dish, but it’s best eaten within 1-3 months. Cabbage is pretty hearty, but the texture can change the longer it stays frozen. If freezing, do not add the cheese until after you thaw and begin reheating on the stove.
Pizza Soup –
Another great meal prep option–Stays good in the fridge 3-4 days and reheats beautifully in the microwave, in a pot on the stove, or on low in a slow cooker (delicious for a pot luck). If freezing, do not add the cream cheese, heavy cream, or shredded cheese. Allow it to cool completely before storing in a freezer-safe containers. When reheating, allow to thaw, warm in a pot or slow cooker, then add the cream, cream cheese, and shredded cheese.
If you don’t have an Instant Pot, you can still make this soup! I’m not sure of the cooking times because I haven’t personally cooked this on the stove. You would start with browning the meat, draining off the grease. Next, sauté your mushrooms and bell peppers. Once they have softened, then add your garlic and zucchini and sauté a few more minutes.
Next, add your spices, tomato paste, tomatoes, and broth, then stir and allow this to simmer until the soup has thickened a bit (maybe 5-10 minutes). Stir in the spinach and cook another few minutes until the greens are a bit wilted. Finally, reduce heat to low and stir in your cream cheese and heavy cream. Just before serving, add shredded cheese.
Chicken & Casserole –
These chicken tenders are great for meal prepping because you can put the breading on the chicken 2-3 days before serving, storing them in the fridge until you’re ready to cook them. You could also cook them as directed, allow them to cool completely, then freeze on a baking sheet (transfer to a freezer bag after 2 hours). Then you could simply take out the number you needed and reheat them in the microwave, oven, or air fryer.
I imagine you could also freeze them uncooked and breaded, but I have not tried this. If you did choose to freeze them before cooking, I think it would be best to cook them straight from frozen so that the breading doesn’t fall off while they thaw. You would need to add some cooking time to this–Just keep in mind, I have not personally tried this!
Chicken & Biscuits –
The asparagus stuffed chicken can easily be prepared 2-3 days in advance. You can stuff them with the cream cheese and asparagus mixture and store uncooked in the fridge up to 2 days or you could cook them completely and refrigerate up to 3 days. To reheat, just cover and bake a few minutes until warmed throughout. I would not freeze due to the cream cheese in the mixture (it likes to separate when frozen).
These biscuits are simple to prepare in advance as well! You could easily make them up to 5 days early and store them in an air-tight container on the counter (but I admit, they’re SO good, you might have trouble not eating them before this meal). You could also allow them to cool completely, then freeze on a baking sheet (transferring to a freezer bag after 2 hours). Then you could simply pull out the number you need, microwave them, and enjoy any time!
I have not frozen these before cooking, so I cannot speak to that option. If you prefer smaller biscuits, use a 1-inch cookie scoop instead. They will come to 2 net carbs and make about 25. Reduce the cooking time by a couple minutes to make sure they don’t burn.
Shrimp & Grits –
While I wouldn’t recommend cooking this dish entirely ahead of time, there are ways to prep this meal so it’s ready even quicker! You could cook the cauliflower grits and store in the fridge up to 3 days, then reheat on the stove as you cook the shrimp. If you’re worried about overcooking the cauliflower, you could simply simmer the cauliflower ahead of time, refrigerate 2-3 days, then make rewarm and make the “grits” fresh while the shrimp cook.
I would not cook the shrimp ahead of time since it is so easy to overcook them! You could season the raw shrimp and store them in the fridge (2-3 days) or freezer (3+ months) if you’d like to make this as easy as possible on the day you’re serving, though!
