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Cooking at Home with Coach Kim

by Team Senza

Our next meal plan comes with love and care from Kim Roy of K.Ro Keto Coaching. She has shared nine of her all-time favorite keto dishes, which she regularly includes in meal plans for her clients. Try them out and share your comments in Senza this week:

  • Sunday Breakfast: MAKE French Toast Bake (Serves 6)
  • Sunday Lunch: MAKE  Chicken Salad with Jalapeños (Serves 4)
  • Sunday Dinner: MAKE  Kim's Beef and Cabbage Skillet (Serves 4)
  • Monday Breakfast: French Toast Bake
  • Monday Lunch: Chicken Salad with Jalapeños
  • Monday Dinner: Kim's Beef and Cabbage Skillet
  • Tuesday Breakfast: MAKE Chia Seed Pudding (Double recipe to serve 2)
  • Tuesday Lunch: MAKE Kim's Egg and Bacon Salad (Serves 4)
  • Tuesday Dinner: MAKE Sausage and Shrimp Veggie Skillet (Serves 6)
  • Wednesday Breakfast: Chia Seed Pudding
  • Wednesday Lunch: Kim's Egg and Bacon Salad
  • Wednesday Dinner: Sausage and Shrimp Veggie Skillet
  • Thursday Breakfast: MAKE Blueberry Flaxseed Smoothie (Serves 2)
  • Thursday Lunch: MAKE Kim's Spinach and Salmon Salad (Serves 2)
  • Thursday Dinner: MAKE Chicken Fajita Bake (Serves 8)
  • Friday Breakfast: Blueberry Flaxseed Smoothie
  • Friday Lunch: Kim's Spinach and Salmon Salad
  • Friday Dinner: Chicken Fajita Bake

 

Keto-Friendly Recipes

French Toast Bake Serves 6

Ingredients:

  • 8 Tbsp butter
  • 8 oz cream cheese
  • 8 eggs
  • ½ cup powdered keto-friendly sweetener, such as Swerve or Lakanto brand
  • ¼ tsp cinnamon
  • ¼ tsp vanilla extract
  • Optional toppings: Keto-friendly maple syrup, jam, powdered sweetener, and/or berries

Directions:

  1. Preheat the oven to 350 degrees. Spray a 7 x 11-inch baking pan with cooking spray.
  2. Combine the eggs, butter, cream cheese, sweetener, cinnamon, and vanilla extract, and mix using a hand mixer or blend on high in the blender.
  3. Pour the mixture into the pan.
  4. Bake for 40 minutes, until golden brown on top. Store in an airtight container in the refrigerator for up to 5 days.

 

 

Chicken Salad with Jalapenos Serves 4

Ingredients:

  • 1 lb rotisserie chicken or cooked chicken thighs
  • 5 slices of bacon
  • 3 jalapenos
  • ¼ cup diced onions
  • ½ cup mayonnaise
  • 2 Tbsp hot sauce
  • 1 garlic clove
  • ¼ tsp garlic powder
  • ½ tsp Italian seasoning
  • ½ tsp black pepper
  • ½ tsp sea salt

 Directions:

  1. Cook bacon in the oven on 400 degrees for 15-20 minutes. Place cooked bacon on a plate lined with paper towel to soak up the grease.
  2. Slice rotisserie chicken or chicken thighs and cut into small cubes. Place into a mixing bowl.
  3. Deseed and dice jalapenos. Transfer to a mixing bowl with the chicken.
  4. Crumble the cooked bacon into the bowl with chicken and jalapenos.
  5. Add the remaining ingredients and mix well. Cover and chill in the refrigerator before serving. Store in an airtight container in the refrigerator for 2-3 days.

 

Kim’s Mexican Beef and Cabbage Skillet Serves 4

Ingredients:

  • 1 lb grass-fed ground beef
  • 14 oz bag of coleslaw mix
  • 1 Tbsp butter
  • 3 Tbsp fajita seasoning (see Chicken Fajita Bake for homemade recipe)
  • 1 ½ cup shredded Mexican cheese blend
  • ¼ cup diced onion
  • Sea salt and black pepper to taste
  • Optional toppings: guacamole, sour cream, jalapenos, and/or green onions

Directions:

  1. Cook ground beef and onion in a large skillet. Stir and break up meat as it cooks.
  2. Add butter, seasoning, and coleslaw mix to the skillet.
  3. Stir and saute until coleslaw is tender.
  4. Fold in ½ cup of cheese and top the skillet with the remaining 1 cup of cheese.
  5. Place in the oven for about 10 minutes, or until cheese is melted.

 

Chia Seed Pudding Serves 2 (Double recipe)

Ingredients:

  • 3 Tbsp chia seeds
  • 1 cup unsweetened almond or coconut milk
  • ½ Tbsp keto-friendly sweetener of choice, such as Swerve or Lakanto brand
  • ¼ tsp vanilla extract
  • Optional toppings: berries, seeds, nuts, nut butter, cacao powder, or keto granola

Directions:

  1. Stir together the ingredients in a mason jar or airtight container. Let sit for 5 minutes, then stir again. Cover and put in the refrigerator to set for 1-2 hours or overnight.
  2. Once set, if the mixture is too thick, add a little more unsweetened almond or coconut milk. If too thin, add ½- 1 Tbsp chia seeds.
  3. Top with optional toppings listed above. Enjoy! The pudding can be stored for 5 days in an airtight container in the refrigerator.

 

Kim’s Egg and Bacon Salad Serves 4

Ingredients:

  • 8 eggs
  • ¼ cup diced onion
  • 2 diced celery stalks
  • 1 tsp Dijon mustard
  • 2/3 cup mayonnaise
  • 5 slices of cooked bacon
  • Sea salt, paprika and black pepper to taste
  • Optional: Serve with pork rinds

Directions:

  1. Boil the eggs.
  2. Dice the onion, celery, and cooked bacon. Place into a mixing bowl.
  3. Peel the eggs and cut into cubes. Add to the mixing bowl.
  4. Stir in the mustard and mayonnaise with the eggs, celery, and bacon.
  5. Top with salt, pepper, paprika and serve with pork rinds (optional).

 

Sausage and Shrimp Veggie Skillet Serves 6

Ingredients:

  • 14 oz package of chicken or pork sausage
  • 1 lb shrimp, deveined and peeled
  • 1 red pepper, chopped
  • 1 orange or yellow pepper, chopped
  • 2 zucchini, sliced
  • 2 cups of Brussels sprouts, cut in half
  • 2 Tbsp olive oil or avocado oil
  • 2 Tbsp Cajun seasoning
  • Sea salt and black pepper, to taste

Directions:

  1. Combine sausage, shrimp, veggies, sea salt, pepper, oil and seasoning in a mixing bowl.
  2. Toss until well coated.
  3. Add to a large skillet and cook for about 7 minutes, until shrimp is cooked through and veggies are tender.

 

 

Blueberry Flaxseed Smoothie Serves 2

Ingredients:

  • 14 ounces full-fat unsweetened coconut milk (canned)
  • 3 oz fresh or frozen blueberries
  • ½ tsp vanilla extract
  • ½ Tbsp keto-friendly sweetener of choice
  • 1 Tbsp ground flaxseeds

 Directions:

  1. Stir together the ingredients in a mason jar or airtight container. Let sit for 5 minutes then stir again. Cover and put in the refrigerator to set for 1-2 hours or overnight.
  2. Once set, if the smoothie is too thick add a little more unsweetened almond or coconut milk. If too thin, add ½- 1 Tbsp flaxseeds.
  3. Pour half the jar for yourself, and save the rest for tomorrow, or share with a friend.

 

 

Kim’s Spinach and Salmon Salad Serves 2

Ingredients:

  • 2 cups raw spinach
  • 4 oz cooked salmon
  • 1/3 cup diced cucumbers
  • 1/3 cup diced tomatoes
  • 2 hard-boiled eggs
  • ¼ cup cooked and crumbled bacon
  • ½ an avocado cut into chunks
  • 1 Tbsp olive or avocado oil
  • 1 Tbsp balsamic vinegar
  • Sea salt, black pepper, and Italian seasoning to taste

Directions:

  1. Place the spinach in a bowl and top with the ingredients.
  2. Drizzle oil and balsamic vinegar.
  3. Sprinkle salt, pepper, and Italian seasoning to taste.

 

Chicken Fajita Bake with Homemade Seasoning Serves 8 

Ingredients for Chicken Bake:

  • 2 lbs chicken breast or thighs
  • 1 medium onion
  • ½ green pepper
  • ½ red, yellow, or orange pepper
  • 8 oz shredded cheddar cheese
  • 1 Tbsp fajita seasoning (see recipe below)
  • Optional: chopped cilantro for garnish

Directions:

  1. Preheat the oven to 375 degrees.
  2. Place chicken breasts or thighs in a baking dish that’s been sprayed with cooking spray.
  3. Sprinkle the chicken with the fajita seasoning evenly over the top and bottom.
  4. Spread the onions and peppers evenly over the top of the chicken.
  5. Sprinkle the cheese evenly over the chicken and peppers.
  6. Bake in the oven for 30-40 minutes (chicken must reach 165 degrees).

 

Homemade Fajita Seasoning Makes 6 Tbsp

Ingredients:

  • 2 Tbsp chili powder
  • 4 tsp cumin
  • 2 tsp coriander
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp oregano
  • 1 tsp paprika
  • ¼ tsp chipotle chili powder
  • 2 tsp sea salt
  • ½ tsp black pepper

Directions:

  1. Measure all spices into a small bowl or spice jar.
  2. Mix gently until well combined.
  3. Store in an airtight container.

 

Shopping List

Meat & Seafood

  • 1 lb rotisserie chicken or cooked chicken thighs
  • 14 oz package of chicken or pork sausage
  • 2 lbs chicken breast or thighs
  • 1 lb grass fed ground beef
  • 1 package of bacon (11 slices)
  • 1 lb shrimp, deveined and peeled
  • 4 oz cooked salmon

Dairy and Eggs

  • 2 sticks butter
  • 8 oz cream cheese
  • 18 eggs
  • 1 ½ cup shredded Mexican cheese blend
  • 8 oz shredded cheddar cheese
  • Optional: sour cream

Produce

  • 3 jalapenos
  • 2 medium onions
  • 1 garlic clove
  • 2 celery stalks
  • 2 red peppers
  • 1 green pepper
  • 1 orange or yellow pepper
  • 2 zucchini
  • 1 cucumber
  • 1 avocado
  • 1 tomato (or canned diced)
  • 3 oz fresh or frozen blueberries
  • 16 oz Brussels sprouts
  • 16 oz fresh spinach
  • 14 oz bag of coleslaw mix
  • Optional toppings/garnishes: jalapeños, green onions, cilantro, extra avocados for guacamole

Pantry

  • Mayonnaise (avocado oil or olive oil base)
  • Dijon mustard
  • Olive oil or avocado oil
  • 2 x 14-oz cans full-fat unsweetened coconut milk (or sub almond milk)
  • Keto-friendly sweetener of choice, such as Swerve or Lakanto brand
  • Hot sauce
  • Balsamic vinegar
  • Optional toppings/sides/garnishes: keto-friendly maple syrup, jam, seeds, nuts, nut butter, cacao powder, or keto granola, pork rinds

Spices

  • Chia seeds
  • Cinnamon
  • Paprika
  • Garlic powder
  • Sea salt
  • Black pepper
  • Italian seasoning
  • Cajun seasoning
  • Vanilla extract
  • Optional spices for Homemade Fajita Seasoning: chili powder, cumin, coriander, onion powder, garlic powder, oregano, paprika, chipotle chili powder, sea salt, black pepper

Learn more about Coach Kim and her personalized health coaching programs at www.kroketocoaching.com.

 

Find more recipes in the Keto-in-Place meal plan series.

 

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