MONDAY
Monday
☀️ Lunch
Egg Roll in a Bowl
Serves 4 · 25 min
🍿 Snack
Cheat Night
Sunday printout
Lunch & snack prep for Apr 26
Use this as the Sunday prep sheet for the week's lunches and snacks. Each recipe block below includes the ingredients you need and the hosted cooking notes in a tighter print-first layout.
TUESDAY
Tuesday
☀️ Lunch
Keto Crack Chicken
Serves 4 · 35 min
🍿 Snack
Cheat Night
WEDNESDAY
Wednesday
☀️ Lunch
Baked Pork Chops (Juicy, Easy Recipe)
Serves 4 · 1 hr 20 min
🍿 Snack
Cheat Night
THURSDAY
Thursday
☀️ Lunch
Cobb Chicken Ranch Bowls
Serves 4 · 15 min
🍿 Snack
Cheat Night
FRIDAY
Friday
☀️ Lunch
Keto Butter Burgers
Serves 4 · 25 min
🍿 Snack
Cheat Night
Monday ☀️ Lunch
Egg Roll in a Bowl
Monday lunch for the week of Apr 26.
Ingredients
- 1.5 lb Ground pork
- 1 tbsp Sesame oil
- 3 cloves Garlic
- 1 tbsp Ginger
- 2 bags Coleslaw mix
- 3 tbsp Coconut aminos
- 1 tbsp Rice vinegar
- 3 whole Green onions
- 1 tbsp Sesame seeds
- 2 tsp Chili crunch
Recipe note
Savory pork and cabbage skillet with ginger, sesame, and a quick chili crunch finish.
Cooking cue
Cook pork to 145F, then rest it for 3 minutes before slicing.
- Set a large skillet or saute pan over medium to medium-high heat and keep the ingredients close so the cooking stays fast and even.
- Brown the pork with sesame oil, then add garlic and ginger until fragrant.
- Fold in shredded cabbage and cook until tender-crisp.
- Season with soy sauce or coconut aminos, rice vinegar, and chili crunch.
- Cook pork to 145F, then rest it for 3 minutes before slicing.
- Top with green onions and sesame seeds before serving.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Monday 🍿 Snack
Cheat Night
Monday snack for the week of Apr 26.
Flexible household meal slot. Update this item whenever you decide on the off-plan meal.
Use this slot for takeout, date night, or any off-plan meal. Keep the notes current so the plan and emails stay helpful.
Tuesday ☀️ Lunch
Keto Crack Chicken
Tuesday lunch for the week of Apr 26.
Ingredients
- 4 small chicken breasts
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 3/4 teaspoon garlic powder, divided
- 1 teaspoon oil
- 4 slices bacon, chopped
- 1 tablespoon butter
- 4 ounces cream cheese, softened
- 1/2 teaspoon onion powder
- 1/8 teaspoon celery salt
- 1/4 teaspoon dried dill
- 1/4 teaspoon mustard powder
- 6 ounces shredded cheese (cheddar and mozzarella blend)
Recipe note
This keto crack chicken is a delicious and addictive dinner recipe combining chicken, bacon, two kinds of cheeses, and ranch dressing! Low in carbs but full of flavor, it comes together in under 20 minutes!
Cooking cue
Cook until the thickest piece reaches 165F and the juices run clear.
- Preheat your oven to 400°F. Lightly grease a 9x13-inch baking dish and set aside.
- Place chicken breasts between two sheets of plastic wrap or parchment paper and gently pound with a meat mallet until they're about 1/4 inch thick throughout. Season both sides with salt, pepper, and 1/2 teaspoon garlic powder.
- Heat oil in a large non-stick skillet over medium heat. Add the chopped bacon and cook until crispy, about 5-6 minutes. Remove bacon with a slotted spoon and set aside, leaving the bacon grease in the pan.
- Add butter to the bacon grease in the skillet. Once melted and hot, add the seasoned chicken breasts. Cook for 2-3 minutes per side until golden brown on the outside (chicken doesn't need to be fully cooked through yet).
- Transfer the seared chicken breasts to your prepared baking dish and pour any pan drippings over the top.
- In a small mixing bowl, combine the softened cream cheese, remaining 1/4 teaspoon garlic powder, onion powder, celery salt, dried dill, and mustard powder. Mix until smooth and well combined.
- Spread the seasoned cream cheese mixture evenly over the top of each chicken breast. Sprinkle the crispy bacon over the cream cheese layer, then top everything with the shredded cheese blend.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Bake for 15-18 minutes, until the chicken reaches an internal temperature of 165°F and the cheese is melted and bubbly. Let rest for 2-3 minutes before serving.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Tuesday 🍿 Snack
Cheat Night
Tuesday snack for the week of Apr 26.
Flexible household meal slot. Update this item whenever you decide on the off-plan meal.
Use this slot for takeout, date night, or any off-plan meal. Keep the notes current so the plan and emails stay helpful.
Wednesday ☀️ Lunch
Baked Pork Chops (Juicy, Easy Recipe)
Wednesday lunch for the week of Apr 26.
Ingredients
- 4 pork chops (8 oz each, boneless or bone-in)
- 2 tablespoons pork chop seasoning (or marinade of choice)
- 1 tablespoon unsalted butter
- to taste Black pepper
Recipe note
Super juicy, flavorful oven-baked pork chops that are incredibly easy to make. Perfect for a simple weeknight dinner with your choice of seasoning or marinade.
Cooking cue
Cook pork to 145F, then rest it for 3 minutes before slicing.
- Use paper towels to thoroughly pat the pork chops dry on all sides.
- Apply your chosen marinade to the pork chops and refrigerate for at least 1 hour, up to 24 hours. Alternatively, generously season both sides with pork chop seasoning or simply salt and pepper if not using marinade.
- Remove the marinated pork chops from the refrigerator 30 minutes before cooking to bring them to room temperature.
- Preheat your oven to 400°F. While the oven heats, place a cast iron skillet or cast iron grill pan on the stovetop over medium-high heat and let it preheat for 2-3 minutes.
- Once the oven is nearly preheated, add the butter to the hot skillet and swirl to coat the bottom as it melts.
- Place the pork chops in the skillet in a single layer without crowding. Sear without moving for 2-3 minutes until a golden-brown crust forms on the bottom.
- Flip the chops and sear the second side for 1-2 minutes until browned.
- Transfer the entire skillet to the preheated oven. Bake until the internal temperature reaches 140-145°F (the lower temperature yields juicier chops). Use a meat thermometer for accuracy, checking the thickest part of the chop.
- Remove the skillet from the oven and immediately transfer the pork chops to a clean plate (leaving them in the hot pan will overcook them).
- Cook pork to 145F, then rest it for 3 minutes before slicing.
- Tent the pork chops loosely with aluminum foil and let rest for 3-5 minutes before serving. The internal temperature will rise another 5 degrees during this rest period.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
This lunch is marked as leftovers in the weekly plan.
Wednesday 🍿 Snack
Cheat Night
Wednesday snack for the week of Apr 26.
Flexible household meal slot. Update this item whenever you decide on the off-plan meal.
Use this slot for takeout, date night, or any off-plan meal. Keep the notes current so the plan and emails stay helpful.
Thursday ☀️ Lunch
Cobb Chicken Ranch Bowls
Thursday lunch for the week of Apr 26.
Ingredients
- 3 cups Cooked chicken breast
- 2 heads Romaine
- 8 slices Bacon
- 4 whole Hard-boiled eggs
- 2 whole Avocado
- 1 whole Cucumber
- 0.5 cup Blue cheese crumbles
- 0.5 cup Ranch dressing
- 1 whole Lemon
- 2 tbsp Chives
- to taste Black pepper
Recipe note
A make-ahead lunch bowl with chicken, bacon, egg, avocado, and a sharp buttermilk ranch finish.
Cooking cue
Cook until the thickest piece reaches 165F and the juices run clear.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Whisk ranch dressing with lemon juice and black pepper to brighten it up.
- Arrange chopped romaine, cooked chicken, bacon, avocado, egg, cucumber, and blue cheese in bowls.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Drizzle with ranch right before serving and finish with chives.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
This lunch is marked as leftovers in the weekly plan.
Thursday 🍿 Snack
Cheat Night
Thursday snack for the week of Apr 26.
Flexible household meal slot. Update this item whenever you decide on the off-plan meal.
Use this slot for takeout, date night, or any off-plan meal. Keep the notes current so the plan and emails stay helpful.
Friday ☀️ Lunch
Keto Butter Burgers
Friday lunch for the week of Apr 26.
Ingredients
- 1 lb 80/20 ground beef or ground turkey
- 1 tsp salt
- 1/2 tsp ground black pepper
- 1/4 red onion, finely chopped
- 1 fresh jalapeño, cut in small pieces
- 1 1 tomato, thinly sliced
- 1 1 avocado, cut lengthwise
- 1 head butterhead lettuce
- 8 slices cheddar cheese
- 1 1 1/2 oz butter, sliced
Recipe note
Juicy, butter-topped burgers inspired by Midwestern tradition, served bunless with crispy edges and all the fresh toppings. Perfect for grilling and completely keto-friendly.
Cooking cue
Cook until the thickest piece reaches 165F and the juices run clear.
- Preheat your grill to medium-high heat, around 375-400°F.
- In a large bowl, gently combine the ground beef with salt and black pepper. Avoid overworking the meat to keep burgers tender.
- Divide the seasoned meat into 4 equal portions and shape into patties about 3/4-inch thick. Make a slight indent in the center of each patty with your thumb to prevent bulging during cooking.
- Place the patties on the preheated grill and cook for 4-5 minutes on the first side without moving them, until a nice crust forms.
- Flip the burgers and immediately top each with 2 slices of cheddar cheese. Continue cooking for another 3-4 minutes for medium doneness, or until the internal temperature reaches 160°F.
- Remove the burgers from the grill and immediately place a few slices of butter on top of each patty while still hot, allowing it to melt over the cheese.
- Separate the butterhead lettuce into individual leaves to use as wraps or burger "buns."
- Assemble each burger by placing a patty on lettuce leaves and topping with sliced avocado, tomato, chopped red onion, and jalapeño pieces.
- Wrap with additional lettuce leaves if desired and serve immediately while hot.
Friday 🍿 Snack
Cheat Night
Friday snack for the week of Apr 26.
Flexible household meal slot. Update this item whenever you decide on the off-plan meal.
Use this slot for takeout, date night, or any off-plan meal. Keep the notes current so the plan and emails stay helpful.