MONDAY
Monday
☀️ Lunch
Pan-Seared Salmon
Serves 4 · 25 min
🍿 Snack
Chocolate Peanut Butter Chia Pots
Serves 4 · 10 min
Sunday printout
Lunch & snack prep for May 3
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
Philly Cheesesteak Skillet
Serves 4 · 25 min
🍿 Snack
Pizza Roll-Up Snack Box
Serves 4 · 8 min
WEDNESDAY
Wednesday
☀️ Lunch
Turkey Taco Bowls
Serves 4 · 25 min
🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Serves 4 · 10 min
THURSDAY
Thursday
☀️ Lunch
Tuna Cucumber Boats
Serves 4 · 12 min
🍿 Snack
Chocolate Peanut Butter Chia Pots
Serves 4 · 10 min
FRIDAY
Friday
☀️ Lunch
Quick and Easy Keto Egg Muffins
Serves 9 · 35 min
🍿 Snack
Chocolate Peanut Butter Chia Pots
Serves 4 · 10 min
Monday ☀️ Lunch
Pan-Seared Salmon
Monday lunch for the week of May 3.
Ingredients
- 1 tablespoon canola oil
- 4 salmon fillets (6 ounces each)
- 1 teaspoon Italian seasoning
- 1/4 teaspoon salt
- 1/2 cup reduced-fat plain yogurt
- 1/4 cup reduced-fat mayonnaise
- 1/4 cup finely chopped cucumber
- 1 teaspoon snipped fresh dill
Recipe note
Pan-seared salmon is an elegant, wholesome entree that requires little time or effort. Add a side salad or simple green, and dinner is served.
Cooking cue
Cook fish until it flakes easily and reaches about 125F to 130F in the thickest part.
- 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.
- Pat the salmon fillets dry with paper towels to remove excess moisture. Season both sides with Italian seasoning and salt.
- Heat the canola oil in a large skillet over medium-high heat until shimmering.
- Carefully place the salmon fillets in the hot skillet skin-side down. Reduce heat to medium and cook without moving for about 5 minutes until the skin is crispy and releases easily from the pan.
- Flip the fillets and continue cooking for another 5 minutes, or until the salmon flakes easily with a fork and reaches an internal temperature of 145°F.
- While the salmon cooks, prepare the dill sauce by combining the yogurt, mayonnaise, chopped cucumber, and fresh dill in a small bowl. Mix until well blended.
- Transfer the cooked salmon to serving plates and drizzle with the dill sauce. Serve immediately.
Monday 🍿 Snack
Chocolate Peanut Butter Chia Pots
Monday snack for the week of May 3.
Ingredients
- 1.5 cups Unsweetened almond milk
- 0.5 cup Chia seeds
- 0.25 cup Peanut butter
- 2 tbsp Unsweetened cocoa powder
- 1 tsp Vanilla extract
- 2 tbsp Keto sweetener
- 2 tbsp Chopped peanuts
Recipe note
A make-ahead keto snack with cocoa, peanut butter, chia, and just enough vanilla.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Whisk almond milk, chia seeds, cocoa powder, peanut butter, vanilla, and a keto-friendly sweetener until smooth.
- Let the mixture sit for 10 minutes, stir again, then chill until thickened.
- Top with chopped peanuts or cacao nibs before serving.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Tuesday ☀️ Lunch
Philly Cheesesteak Skillet
Tuesday lunch for the week of May 3.
Ingredients
- 1.5 lb Sirloin steak
- 2 whole Bell peppers
- 1 whole Yellow onion
- 8 oz Mushrooms
- 8 slices Provolone
- 1 tbsp Worcestershire sauce
- 1 tbsp Olive oil
- to taste Black pepper
Recipe note
Thin-sliced beef, mushrooms, peppers, onions, and provolone in a one-pan keto take on cheesesteaks.
Cooking cue
Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- 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.
- Sear the steak quickly in a very hot skillet, then transfer to a plate.
- Cook the peppers, onions, and mushrooms until softened and lightly caramelized.
- Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Return the steak to the skillet, season with Worcestershire and black pepper, then top with provolone until melty.
- 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.
Tuesday 🍿 Snack
Pizza Roll-Up Snack Box
Tuesday snack for the week of May 3.
Ingredients
- 8 whole Mozzarella slices
- 4 oz Pepperoni
- 0.5 cup Olives
- 1 whole Cucumber
- 0.25 cup Fresh basil
- 0.25 cup Italian vinaigrette
Recipe note
No-cook roll-ups with mozzarella, pepperoni, olives, and Italian vinaigrette.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Lay out the deli mozzarella slices and layer pepperoni and basil leaves on top.
- Roll each slice tightly and pack with olives and a few cucumber spears.
- Serve with a small container of Italian vinaigrette or pizza sauce for dipping.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Wednesday ☀️ Lunch
Turkey Taco Bowls
Wednesday lunch for the week of May 3.
Ingredients
- 1.5 lb Ground turkey
- 2 tbsp Taco seasoning
- 4 cups Cauliflower rice
- 1 cup Cheddar cheese
- 2 whole Avocado
- 0.5 cup Salsa
- 0.5 cup Sour cream
- 1 whole Lime
- 0.25 cup Cilantro
- to taste Salt
- 1 tbsp Olive oil
Recipe note
Seasoned turkey over cauliflower rice with avocado, cheddar, salsa, and lime crema.
Cooking cue
Cook until the thickest piece reaches 165F and the juices run clear.
- 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 turkey in a skillet, then add taco seasoning, a splash of water, and simmer until glossy.
- Warm the cauliflower rice in a second skillet with olive oil, salt, and lime zest.
- Layer cauliflower rice, turkey, shredded cheddar, avocado, and salsa into bowls.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Finish with sour cream, cilantro, and fresh lime before serving.
- 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
Dill Pickle Ranch Turkey Roll-Ups
Wednesday snack for the week of May 3.
Ingredients
- 12 oz Turkey slices
- 4 oz Cream cheese
- 4 whole Dill pickles
- 1 tsp Ranch seasoning
- 1 tbsp Chives
Recipe note
Creamy turkey roll-ups with dill pickle crunch and ranch flavor are perfect for grab-and-go snacking.
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.
- Stir the cream cheese with ranch seasoning until smooth.
- Spread the mixture over the turkey slices and top each with pickle spears and chives.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Roll tightly, chill for a few minutes if needed, and slice into bite-size pieces.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Thursday ☀️ Lunch
Tuna Cucumber Boats
Thursday lunch for the week of May 3.
Ingredients
- 4 cans Tuna
- 2 whole English cucumbers
- 0.25 cup Mayonnaise
- 2 stalks Celery
- 1 whole Lemon
- 2 tbsp Fresh dill
- 2 tsp Dijon mustard
- 2 tsp Everything seasoning
- to taste Black pepper
Recipe note
Fast lunch boats with lemon-dill tuna salad, cucumber crunch, and everything seasoning.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Stir the tuna with mayonnaise, lemon juice, dill, celery, and Dijon mustard.
- Halve the cucumbers lengthwise and scrape out a shallow channel in the center.
- Pile the tuna salad into the cucumbers and finish with everything seasoning and cracked pepper.
- 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
Chocolate Peanut Butter Chia Pots
Thursday snack for the week of May 3.
Ingredients
- 1.5 cups Unsweetened almond milk
- 0.5 cup Chia seeds
- 0.25 cup Peanut butter
- 2 tbsp Unsweetened cocoa powder
- 1 tsp Vanilla extract
- 2 tbsp Keto sweetener
- 2 tbsp Chopped peanuts
Recipe note
A make-ahead keto snack with cocoa, peanut butter, chia, and just enough vanilla.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Whisk almond milk, chia seeds, cocoa powder, peanut butter, vanilla, and a keto-friendly sweetener until smooth.
- Let the mixture sit for 10 minutes, stir again, then chill until thickened.
- Top with chopped peanuts or cacao nibs before serving.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Friday ☀️ Lunch
Quick and Easy Keto Egg Muffins
Friday lunch for the week of May 3.
Ingredients
- 6 large eggs
- 1 ½ cup cooked breakfast sausage
- 1 ¼ red onion, chopped
- 2 cups fresh spinach, chopped
- 1 ½ green bell pepper, chopped
- 1 ½ cup mushrooms, chopped
- 1 ½ teaspoon turmeric
- 1 scoop MCT oil powder (optional)
- 1 Coconut oil or cooking spray for greasing
- to taste Black pepper
Recipe note
Looking for a quick and easy keto breakfast option when you're on the go? Try these egg muffins that are sure to satisfy your brekkie needs.
Cooking cue
Cook eggs just until set so they stay tender instead of rubbery.
- Preheat your oven to 350°F. Grease a standard 12-cup muffin tin with coconut oil or cooking spray and set aside.
- In a medium mixing bowl, whisk the eggs until well beaten and smooth.
- Add the cooked breakfast sausage, chopped red onion, chopped spinach, chopped bell pepper, chopped mushrooms, turmeric, and MCT oil powder (if using) to the eggs. Stir everything together until evenly combined.
- Divide the egg mixture evenly among 9 muffin cups, filling each about three-quarters full.
- Bake in the preheated oven for 20-25 minutes, until the muffins are set in the center and golden brown on top.
- Cook eggs just until set so they stay tender instead of rubbery.
- Remove from the oven and let cool in the pan for 3-5 minutes before removing. Serve warm or store for meal prep.
This lunch is marked as leftovers in the weekly plan.
Friday 🍿 Snack
Chocolate Peanut Butter Chia Pots
Friday snack for the week of May 3.
Ingredients
- 1.5 cups Unsweetened almond milk
- 0.5 cup Chia seeds
- 0.25 cup Peanut butter
- 2 tbsp Unsweetened cocoa powder
- 1 tsp Vanilla extract
- 2 tbsp Keto sweetener
- 2 tbsp Chopped peanuts
Recipe note
A make-ahead keto snack with cocoa, peanut butter, chia, and just enough vanilla.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Whisk almond milk, chia seeds, cocoa powder, peanut butter, vanilla, and a keto-friendly sweetener until smooth.
- Let the mixture sit for 10 minutes, stir again, then chill until thickened.
- Top with chopped peanuts or cacao nibs before serving.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.