Monday, June 25, 2012

Week 1: Meal Plan

Okay, now that we've gotten introductions out of the way, I will begin this with:
I will not normally post this late. I'm currently sick at home hacking up a storm. This has nothing to do with keto, but I just wanted to assure everyone that you will usually get a week schedule on sunday nights, if not earlier. 
Okay, here's the round up!
(Links to recipes are in blue)


Monday: Gargantuan Keto Burgers! with some salad
Tuesday: Cheesy Chicken Casserole
Wednesday: Buffalo Balls with some broccoli to dip!
Thursday: Easy and cheap steak with side of spinach
Friday: Keto pizza!
Saturday: Breakfast: Cream cheese pancakes! Dinner: Grilled sausage! And mashed cauliflower!
Sunday: Breakfast: Eggs Benedict! Dinner: Spinach Mexican Casserole!


So your shopping list:
Produce:
  • Salad bag(s) (always check carbs and fiber if it's one of those "kit" types- avoid the carrots and 'matos)
  • Green Onions(optional)
  • Green Chiles (optional)
  • head of lettuce (this can be used on the burger, for dipping, and snacking)
  • mushrooms (for your pizza if you like)
  • 1 medium onion
  • 1 green pepper (optional)
  • jalapenos (optional)
  • celery
  • 1 lemon
  • Broccoli (for dippin'!)
Meat:
  • Bacon! (get plenty, you use it, and it's finally ok to eat!)
  • 2.5 lbs ground pork
  • 8 chicken breasts
  • 1lb ground chicken or turkey
  • 42 oz ground beef 80/20 (or less for less people)
  • Sausage links
  • pepperoni (for your pizza of course!)
  • some sort of steak- we usually get the round cuts with pepper on the sides
Freezer:
  • spinach (20oz for the bake, and more for a side dish)
  • cauliflower (big bags are best, as the mashed cauliflower is great!)
Dairy:
  • lots of eggs (i'd say two dozen between meals and just eating eggs)
  • 8oz block of cheddar cheese (more if you like to snack on it)
  • butter
  • 16 oz sour cream (not fat free or light)
  • 3 pkg cream cheese (believe me you use it)
  • crumbled blue cheese
  • heavy cream (get a medium one- it's a Godsend)
  • 16oz mozzarella cheese (for bake and pizza)
  • 2oz of sharp cheese (if you don't like sharp cheddar)
  • 8 oz grated parmesan cheese
  • 8 oz monterey jack cheese
Baking/ Spices Aisle:
  • Vinegar
  • Cayenne Pepper (optional)
  • Almond Flour (or almond meal -its the same-can be bought cheapest at Trader Joes)
  • Baking Powder
  • 2 pkts Taco Seasoning
  • Stevia Sweetener (can be aspartame, Stevia, TruVia, etc)
  • Flax meal (can be found anywhere in the baking aisle or nuts it's usually Bob's Red Mill Brand)
Sauces/ Specialty Aisle:
  • Worcester Sauce (it's your best friend buy it once, you probably wont have to buy it again for awhile)
  • Onion Powder
  • Garlic Salt
  • Salt
  • Pepper
  • sea salt
  • 2 cans Rotel
  • 1 bottle Franks Red Hot Sauce (for the buffalo sauce- believe me it's good mixed with melted butter- not too hot)
  • 16oz green salsa
  • Salad dressing (it' best if it's a creamy type- no more than 2g of carbs per serving as a serving is only 2tbs
  • Blue cheese dressing ( for buffalo balls)

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