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Keto-in-Place Meal Plan #2

Coach James put together this week's Keto-in-Place meal plan to help us prepare for another week of cooking. Have fun making six flexible low-carb recipes, including spaghetti squash chicken "pasta," oopsie roll BLTAs, and a pork/veggie stir fry.

  • Sunday Breakfast: MAKE Keto Coconut & Wild Blueberry Muffins (Serves 12)
  • Sunday Lunch: MAKE Oopsie Roll BLTAs (Serves 4)
  • Sunday Dinner: MAKE Creamy Cajun Chicken “Pasta” (Serves 6) 
  • Monday Breakfast: MAKE Egg Cups (Serves 6)
  • Monday Lunch: Oopsie Roll BLTAs
  • Monday Dinner: Creamy Cajun Chicken “Pasta”
  • Tuesday Breakfast: Keto Coconut & Wild Blueberry Muffins
  • Tuesday Lunch: Oopsie Roll BLTAs
  • Tuesday Dinner: MAKE Pork & Veggie Stir Fry (Serves 4)
  • Wednesday Breakfast: Egg Cups
  • Wednesday Lunch: MAKE Turkey Crust Keto Pizza (Serves 6)
  • Wednesday Dinner: Pork & Veggie Stir Fry 
  • Thursday Breakfast: Keto Coconut & Wild Blueberry Muffins
  • Thursday Lunch: Turkey Crust Keto Pizza
  • Thursday Dinner: Creamy Cajun Chicken “Pasta”
  • Friday Breakfast: Egg Cups
  • Friday Lunch: Turkey Crust Keto Pizza 
  • Friday Dinner: Pork & Veggie Stir Fry

Getting Started:

  1. Browse the recipes and shopping list below. Decide what to substitute, shop for what you need.
  2. If tracking your macros, search for recipes in your Senza feed and pre-log to create a meal plan.
  3. Recruit family members to help with meal prep: chopping, mixing spices, browning meat – everyone can help!

 

Keto-Friendly Recipes

Keto Coconut & Wild Blueberry Muffins Serves 12

Ingredients:

  • 1 cup coconut flour
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 1/4 cup keto-friendly maple-flavored syrup or other sweetener
  • 1 cup full-fat coconut milk
  • 6 large eggs
  • 1/4 cup coconut oil or ghee
  • 2 tsp vanilla extract
  • 2 Tbsp flax seeds
  • 1 cup wild blueberries, fresh or frozen

Directions:

  1. Wash your hands and preheat oven to 350 F.
  2. Allow frozen berries to defrost and drain in a strainer.
  3. Meanwhile, grease muffin tin or use paper or silicon liners.
  4. Whisk dry ingredients in a small bowl.
  5. Mix keto syrup, coconut milk, eggs, oil, and vanilla in another larger bowl.
  6. Add dry ingredients to wet, then stir in flax seeds and fold in blueberries.
  7. Divide batter into 12 muffin cups and bake for 20-25 minutes (longer if berries are frozen).
  8. Remove when tops begin to brown and a cake-tester comes out clean. Cool before serving. 

“I love these muffins with a serving of plain Greek yogurt for breakfast!”
Coach James 

 

Oopsie Roll BLTAs Serves 4
Roll Ingredients:

  • 3 eggs, separated
  • 4 oz cream cheese, softened
  • 2 tsp baking binder
  • 4 tsp cream of tartar

BLTA Ingredients:

  • 8 oz uncured bacon (save leftovers for topping chili or tacos)
  • 8 large lettuce leaves
  • 1 medium tomato, sliced
  • A sprig or two of any fresh herb (e.g. basil, cilantro, or parsley)
  • 2 Tbsp mayo or butter

Directions:

  1. Wash your hands.
  2. Make the rolls:
  • Preheat oven 350 degrees Fahrenheit
  • Prepare baking tray with parchment paper or silpat
  • Whip egg whites with salt and cream of tartar until stiff
  • Blend softened cream cheese and egg yolks
  • Fold egg whites into cream cheese mixture
  • Divide batter into 8 portions and place on baking sheet
  • Bake for 25 minutes or until they being to brown
  • Cool at least 10 minutes before assembling sandwiches.
  • Assemble the sandwiches:
  • While the rolls are baking, cook the bacon in a skillet.
  • Once rolls are cool, flip rolls over so that the flat side is up
  • Spread 2 Tbsp mayo or butter on each roll
  • Arrange lettuce, tomato, bacon and optional herbs on 4 of the rolls
  • Top each sandwich with another roll to make a complete sandwich

 

Creamy Cajun Chicken “Pasta" Serves 6

Ingredients:

 

  • ¼ cup butter
  • 2 cups sliced white mushrooms
  • 2 cloves garlic, crushed
  • ¾ cup sour cream
  • ¾ cup heavy whipping cream
  • ½ cup parmesan cheese, grated
  • 1 ½ tsp favorite Cajun seasoning
  • 2 cups cooked chicken
  • 1 whole spaghetti squash, cooked
  • Optional: olive oil, salt & pepper, parsley*

     Directions:

    1. Wash your hands.
    2. Prepare the spaghetti squash:
      • Preheat oven to 400 degrees Fahrenheit.
      • Slice squash in half from stem to base.
      • Remove the seeds and rub the inside with olive oil and salt & pepper.
      • Place on parchment-lined baking sheet.
      • Bake for 40-60 minutes, or until the sides are tender.
      • Remove with fork.
    3. Prepare the sauce and assemble the dish:
      • While squash is baking, in a large skillet over medium to high heat, melt butter and cook mushrooms for 5 minutes.
      • Add garlic and cook for 1-2 minutes.
      • Add sour cream and heavy whipping cream, and simmer for 5 minutes or until the sauce begins to thicken.
      • Add Cajun seasoning and parmesan cheese, and stir until incorporated.
      • Add chicken and spaghetti squash and cook for an additional 2-3 minutes, or until everything is heated through.
      • Season with salt and pepper. Garnish with parsley.

    *Log these ingredients separately in your Senza journal.

     

    Egg Cups Serves 6

    Ingredients:

    • 3 tsp coconut oil
    • 1 ½ cup raw spinach, chopped
    • 6 Tbsp tomato, chopped
    • 6 eggs
    • 6 tsp heavy cream
    • 12 Tbsp (¾ cup) shredded cheese
    • ¾ tsp turmeric
    • Salt & pepper, to taste

    Directions:

    1. Wash your hands.
    2. Preheat oven to 350 degrees Fahrenheit.
    3. Using a large-size muffin tin, place ½ tsp coconut oil in the bottom of 6 spaces (Fill unused muffin cups with a little water when baking.)
    4. Place a handful of spinach and 1 Tbsp chopped tomato in each cup.
    5. Beat eggs.
    6. Add cream to eggs and divide mixture among the cups.
    7. Sprinkle 2 Tbsp cheese and ⅛ tsp turmeric on top of each one.
    8. Add salt and pepper to taste.
    9. Bake for 18-20 minutes, until eggs are set and top is slightly browned.

    Note: These egg cups freeze well for batch cooking. You can also vary the base mix with bacon, ham, herbs or other greens.*

    *Log these ingredients separately in your Senza journal.

     

    Pork & Veggie Stir Fry Serves 4

    Ingredients:

    • 1 Tbsp avocado oil or bacon drippings 
    • 1 lb pork sirloin, sliced into strips
    • 1 red bell pepper, sliced
    • 1 head of fresh broccoli, chopped 
    • 2 scallions, green part, sliced
    • 1 clove garlic, minced
    • 1 tsp fresh ginger root, minced
    • ¼ cup tamari soy sauce (wheat free), or coconut aminos
    • ¼ cup water
    • 1 Tbsp lemon juice or rice vinegar
    • 1 tsp sesame oil
    • 1 Tbsp arrowroot (optional, to thicken)
    • 1 Tbsp sesame seeds (optional, to garnish)

    Directions:

    1. Wash your hands.
    2. Mix ingredients for the sauce: scallions, garlic, ginger, tamari, arrowroot, water, sesame oil, and lemon juice or rice vinegar.
    3. Heat oil and brown the meat, then remove from pan. Add 1 tsp additional avocado oil if the pan is dry.
    4. Saute bell pepper and broccoli until crispy. 
    5. Add sauce and meat back to pan and stir until hot.
    6. Sprinkle with sesame seeds and/or additional chopped scallions to garnish.

     

    Turkey Crust Keto Pizza Serves 6

    Ingredients for the crust:

    • 24 oz ground turkey
    • 1 egg
    • 3 Tbsp grated parmesan cheese
    • 3 Tbsp cream cheese
    • 2 tsp dried Italian spice blend, or 2 tbsp chopped herbs
    • 1 tsp garlic powder
    • Salt & pepper to taste

    Ingredients for the pizza:

    • ½ cup sugar-free marinara, such as Rao's brand
    • 1 cup whole milk mozzarella, shredded
    • Fresh basil and/or arugula, chopped or torn
    • Optional toppings: black olives, salami or pepperoni*

    Directions:

    1. Wash your hands.
    2. Preheat oven to 450 degrees Fahrenheit and line a large baking sheets with parchment paper
    3. Combine all ingredients and press into the baking sheet to form a crust.
    4. Bake 15-20 minutes until meat is cooked through
    5. Spread sauce, then cheese, then meat & olives
    6. Bake 10-15 minutes more until bubbly.
    7. Top with fresh basil or arugula
    8. Let cool 10 minutes.
    9. Slice and enjoy!

    * Log these items separately in your Senza journal.

     

    Shopping List

    Protein & Dairy:

    • Ground turkey (or sub ground chicken or ground pork) – 24 oz
    • Pork sirloin, boneless (or sub any boneless cut or pork or chicken) - 1 lb
    • Chicken, bone-in/skin-on (or sub boneless or 2 cups worth of pre-cooked chicken) – 1-3 lbs 
    • Bacon – 8 oz (or more for a crowd)
    • Eggs – 16 (or 2  dozen)
    • Heavy cream – 8 fl oz (+more for coffee!)
    • Parmesan cheese - ¾ cup grated
    • Cream cheese – 6 oz (or sub sour cream)
    • Butter – ½ stick (or sub other heat-stable cooking oil)
    • Sour cream -- ¾ cup
    • Shredded cheese -- 4 oz
    • Optional: salami or pepperoni for Turkey Crust Pizza toppings

    Produce, Fresh & Frozen:

    • Garlic – 1 head  (or sub powdered)
    • Ginger root - 1 small piece (or sub powdered)
    • Bell pepper (red, orange, or yellow) - 1 (or sub bag of frozen pre-sliced peppers)
    • Broccoli – 1 head or 1 bag florets, frozen
    • Leaf lettuce – 1 head
    • Spinach, raw - 1 small bag (1 ½ cups)
    • Tomatoes - 2 medium (or sub canned, diced)
    • Green onions – 1 bunch 
    • Spaghetti squash - 1 medium-large
    • Wild blueberries, fresh or frozen - 1 cup (note: wild blueberries are lower in carbs than conventional larger berries)
    • Mushrooms, white and sliced -- 2 cups (or sub brown cremini)
    • Optional: cilantro, basil, or parsley for egg cups, cajun chicken, or BLTAs; black olives for pizza

    Pantry:

    • Avocado oil (or bacon drippings)
    • Sesame oil
    • Tamari soy sauce (or coconut aminos)
    • Lemon juice (or rice vinegar)
    • Marinara sauce (sugar free, such as Rao’s) - 1 small jar (½ cup needed)
    • Coconut flour -- 1 cup
    • Coconut oil or ghee-- 1/2 cup
    • Coconut milk (unsweetened) -- 1 cup
    • Keto-friendly maple-flavored syrup, such as Lakanto brand -- 1/4 cup
    • Vanilla extract - 2 tsp
    • Baking soda -- 1 tsp
    • Arrowroot (optional, for thickening stir fry sauce)
    • Flax seeds -- 2 Tbsp

    Spices:

    • Sea salt
    • Black pepper
    • Cajun seasoning blend
    • Italian seasoning blend
    • Turmeric
    • Cream of tartar -- 4 tsp (for Oopsie Rolls)
    • Sesame seeds (optional for stir fry)
    • Garlic powder (or use fresh)
    • Onion powder (or use fresh)

     

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