Keto-in-Place #5 with Rachel Gregory

This week’s plan features a collection of keto recipes created by Rachel Gregory, Certified Nutrition Specialist and host of the new podcast, MetFlex & Chill. Rachel also is an athletic trainer, strength and conditioning specialist, and author of the 21-Day Ketogenic Diet Weight Loss Challenge.

We love Rachel’s recipes because they focus on nutrient-dense ingredients and always involve a variety of exciting flavors. If you’re cooking for one, freeze leftover portions. And if cooking for a family, be sure to adjust the quantities below to fit your needs.

• Sunday Breakfast: MAKE Carrot Cake Protein Pancakes (Makes 10 small pancakes)
• Sunday Lunch: MAKE Ground Beef, Broccoli, Avocado Salad (Double recipe to serve 2)
• Sunday Dinner: MAKE Crispy Smoked Paprika Drumsticks (Double recipe to serve 6)

• Monday Breakfast: Carrot Cake Protein Pancakes
• Monday Lunch: Ground Beef, Broccoli, Avocado Salad
• Monday Dinner: Crispy Smoked Paprika Drumsticks
  
  
• Tuesday Breakfast: MAKE Cheesy Mushroom & Spinach Omelette (Double recipe to serve 2)
• Tuesday Lunch: MAKE Buffalo Chicken Meal Prep (Serves 6)
• Tuesday Dinner: Crispy Smoked Paprika Drumsticks
  
  
• Wednesday Breakfast: Cheesy Mushroom & Spinach Omelette
• Wednesday Lunch: Buffalo Chicken Meal Prep
• Wednesday Dinner: MAKE Lamb Meatballs with Tatziki (Serves 6)
  
  
• Thursday Breakfast: MAKE Keto Everything Bagels (Serves 8)
• Thursday Lunch: MAKE Cucumber, Tomato, Feta Salad (Serves 8)
• Thursday Dinner: Lamb Meatballs with Tatziki
  
  
• Friday Breakfast: Keto Everything Bagels
• Friday Lunch: Cucumber, Tomato, Feta Salad
• Friday Dinner: Lamb Meatballs with Tatziki

Getting Started:

1. Browse the Killin It Keto recipe links above and the shopping list below.
2. Decide what to substitute, shop for what you need.
3. If tracking your macros, pre-log in your journal to create a meal plan.
4. Recruit family members to help with meal prep: chopping, mixing spices, browning meat – everyone can help!

Shopping List

Meat & Eggs:

• Eggs (1 dozen)
• Ground beef (1/2 lb)
• Ground lamb (2 lbs)
• Chicken drumsticks (12 pieces)
• Bacon (8 oz)
• Rotisserie chicken (1 whole)

Dairy

• Cream cheese (6 oz)
• Butter (1 stick)
• Cheddar (4 oz)
• Feta (9 oz)
• Plain full-fat yogurt, such as Redwood Hill Farms Goat Milk Yogurt
• Mozzarella, shredded (2 cups/16 oz)

Produce:

• Carrots (2 large)
• Romaine lettuce (2 large heads)
• Broccoli (6 med heads fresh or 48 oz frozen)
• Avocado (1 med)
• Spinach (1 bag fresh)
• Mushrooms (1 lb)
• Cucumber (3 med)
• Fresh dill (or sub dried)
• Fresh parsley (1 bunch)
• Lemon (2 for juicing)
• Garlic (1 clove)
• Green onions (1 bunch)
• Grape tomatoes (1 pint)
• Red onion (1 med)
• Optional: fresh mint

 Pantry:

• Oil or cooking spray for greasing
• Olive oil
• Almond flour (2 cups)
• Baking powder
• Vanilla-flavored protein powder
• Vanilla extract
• Maple-flavored liquid sweetener, such as Lakanto brand
• Keto-friendly maple-pumpkin creamer, such as SuperCoffee brand or sub 1/4 cup half n' half + 5 drops maple flavor
• Nuts of choice (1/4 cup)
• Hot sauce, such as Frank’s Red Hot (1/2 cup)
• Red wine vinegar

Spices:

• Sea salt
• Black pepper
• Cinnamon
• Nutmeg
• Smoked Paprika (2 Tbsp)
• Garlic powder (2 Tbsp)
• Onion powder (2 Tbsp)
• Cayenne (1/4 tsp)
• Mediterranean spice blend or Italian seasoning (2 Tbsp)
• Lemon pepper seasoning
• Everything Seasoning (for bagels)
• Optional: nutritional yeast (4 Tbsp)

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