Same Breakfast AND Lunch Keto Meal Plan Week 1

Hello Keto beginners! Yes I’m talking to those who don’t want to cook a different breakfast every morning, I mean who has the patience for that? I’m talking to those of you who like to bulk prep and not spend all of your time in the kitchen. You have better things to do! Today I went ahead and put together my Keto week of meals for the first week and I hope to get you the plans each week so you can incorporate them into your grocery haul. This Keto Kara’s Meal Plan Week 1 (yes, I made up a name for myself for when I’m cycling in Keto! It’s my secret identity!) will be the meal plan that will make things easy enough for you that you don’t have to juggle recipes morning to morning.
MTD

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Today I ate exactly what was on the meal plan for today and my net carbs worked out to be 22g. I’d say that’s right about where many of us want to be. So let’s talk a little about the choices of what is on the plan; there are a few things I kept in mind when deciding the week’s meals
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Fat needs to be very high

My favorite fats are coconut oil, butter, and avocado oil mayo (careful, there are a lot out there with soy oil as the first ingredient, go for a brand like Chosen Foods where its simple label is easy to understand)

The fat bombs are a big source of the fat I need, but I also add extra to the tops of hot veggies, like the green beans to get in as much as I can
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Keep the Veggies High Priority

I was reading where if your liver gets all the extra fat, but doesn’t get enough fibrous veggies that you can get a fatty liver. The fiber keeps things moving both in the intestines and in keeping the liver cycling out the fat that gets stored. Try to get 7-10 cups of vegetables every day.
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The veggies I used in my turkey veggie soup. Just heat the broth to a boil, brown the turkey and pour the broth over raw veggies and allow them to steep for a minute. Add butter, stir and enjoy!

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Keep the Price Down 

My family is not in the position to purchase all fresh all organic (although what a dream that’d be!!), but we are able to do a little here and there. When we choose a variety of vegetables on the lower price scale and mix it up a little, I find that we can do a little on both sides of the fence and make it work. Cabbage for instance is a fresh veggie and a low cost one even when purchased organic. I do organic canned green beans, and even though I prefer fresh, organic canned saves money without sacrificing too much of the healthy benefits. Romaine and spinach are very affordable when purchased in bulk at Costco (which you almost have to do based on how much you have to eat!).

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I recommend taking a trip to your local bulk foods store and grabbing the meat and veggies, and fats in bulk. I personally take a trip there every week because I can buy organic meats at regular store prices.
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Next take an afternoon and cook up/mix up all of your mixable ingredients. You COULD even chop up your cabbage and salad stuff and store in ziplock bags until you are ready to use them if you are really proactive! Below you will find the Ranch and the Turkey/Cabbage recipes used in the meal plan.

Turkey/Red Cabbage Stir Fry

2 lb. ground turkey browned

1 small head red or white cabbage

1 tbsp garlic minced

1/2 tbsp fresh ginger grated (optional)

1/2 tsp black pepper

1/2 tsp sea salt

3 tbsp Bragg’s Liquid Aminos (its a non-gmo soy sauce)

optional topping: green onions sliced, sesame seeds

Brown the turkey in butter and allow to drain in colander while you heat 1 tbsp oil in pan, add ginger and garlic, then cabbage and saute’ until all of the cabbage is more blue/purple than red/purple. Add the liquid aminos and optional toppings and incorporate, mixing for another minute or so. Serve and enjoy!

Keto Dairy Free Ranch

1 cup Chosen Foods avocado mayo

1 cup SO Delicious plain coconut milk yogurt

1/2 tbsp salt free seasoning of choice (such as Kirkland or Mrs. Dash)

1 tsp salt (or to taste

1/2 tsp of black pepper

2 tsp dried or fresh parsley

1 tbsp Bragg’s liquid aminos

Mix all ingredients together and store in fridge for use on salads and for dipping meat or raw veggies 🙂

I hope you enjoy this rendition of meals, let me know if there’s anything you’d like to see on the menu and I’ll see what I can do. Don’t forget to share on social media and Pinterest using the buttons below. Eat up!

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