MONDAY
Monday
☀️ Lunch
Buffalo Tuna Stuffed Avocados
Serves 4 · 12 min
🍿 Snack
Pizza Roll-Up Snack Box
Serves 4 · 8 min
Sunday printout
Lunch & snack prep for May 31
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
Air Fryer Lemon Salmon and Green Beans
Serves 4 · 22 min
🍿 Snack
Chocolate Peanut Butter Chia Pots
Serves 4 · 10 min
WEDNESDAY
Wednesday
☀️ Lunch
Turkey Taco Bowls
Serves 4 · 25 min
🍿 Snack
Chocolate Protein Balls
Serves 10 · 15 min
THURSDAY
Thursday
☀️ Lunch
Keto Chicken Broccoli Casserole
Serves 6 · 25 min
🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Serves 4 · 10 min
FRIDAY
Friday
☀️ Lunch
Cobb Chicken Ranch Bowls
Serves 4 · 15 min
🍿 Snack
Buffalo Deviled Eggs
Serves 4 · 12 min
Monday ☀️ Lunch
Buffalo Tuna Stuffed Avocados
Monday lunch for the week of May 31.
Ingredients
- 4 cans Tuna
- 2 whole Avocado
- 0.25 cup Mayonnaise
- 3 tbsp Buffalo sauce
- 2 stalks Celery
- 0.25 cup Blue cheese crumbles
- to taste Black pepper
Recipe note
Creamy buffalo tuna salad piled into avocado halves with celery and blue cheese.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Stir the tuna with mayonnaise, buffalo sauce, and diced celery until creamy.
- Halve and pit the avocados, then fill each center with the tuna mixture.
- Top with blue cheese and a little black pepper before serving.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Monday 🍿 Snack
Pizza Roll-Up Snack Box
Monday snack for the week of May 31.
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.
Tuesday ☀️ Lunch
Air Fryer Lemon Salmon and Green Beans
Tuesday lunch for the week of May 31.
Ingredients
- 4 whole Salmon fillets
- 1 lb Green beans
- 3 tbsp Butter
- 1 whole Lemon
- 2 cloves Garlic
- 1 tbsp Olive oil
- to taste Salt
- to taste Black pepper
- ½ tsp Paprika
Recipe note
A crisp-edged salmon dinner with garlicky green beans and lemon butter.
Cooking cue
Cook fish until it flakes easily and reaches about 125F to 130F in the thickest part.
- Preheat the air fryer to 390F while you prep the ingredients so the first batch starts crisp.
- Toss the green beans with olive oil, garlic, salt, and pepper.
- Season the salmon with paprika, lemon zest, salt, and pepper.
- Air fry the green beans until just tender, then add the salmon and cook until flaky.
- Cook fish until it flakes easily and reaches about 125F to 130F in the thickest part.
- Finish everything with lemon juice and melted butter 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.
Tuesday 🍿 Snack
Chocolate Peanut Butter Chia Pots
Tuesday snack for the week of May 31.
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.
Wednesday ☀️ Lunch
Turkey Taco Bowls
Wednesday lunch for the week of May 31.
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
Chocolate Protein Balls
Wednesday snack for the week of May 31.
Ingredients
- 2/3 cup almond butter (or other smooth nut butter)
- 2 tablespoons avocado oil (or melted butter)
- 1/4 cup liquid allulose
- 1 teaspoon vanilla extract
- 3/4 cup chocolate whey protein powder
- 1/4 cup nut flour (pecan, walnut, or almond)
- 2 tablespoons cocoa powder
- 1/8 teaspoon salt (if nut butter is unsalted)
- 2 tablespoons mini keto chocolate chips
- 2 tablespoons finely chopped walnuts or pecans (optional)
Recipe note
These no-bake chocolate protein balls taste like fudgy brownies and pack 11g of protein per serving. A perfect keto-friendly snack for fueling up between meals or post-workout.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Combine the almond butter and avocado oil in a large mixing bowl, stirring thoroughly until smooth and well blended.
- Mix in the liquid allulose and vanilla extract, stirring until fully incorporated into the nut butter mixture.
- Add the chocolate protein powder, nut flour, cocoa powder, and salt to the bowl. Stir everything together until a thick, cohesive dough forms that holds together when pressed.
- Fold in the mini chocolate chips and chopped nuts (if using) until evenly distributed throughout the dough.
- Scoop and roll the dough into 1-inch balls, yielding approximately 20 balls total. Place them on a plate or baking sheet.
- Transfer to the refrigerator and chill until firm, about 30-60 minutes, before serving.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Thursday ☀️ Lunch
Keto Chicken Broccoli Casserole
Thursday lunch for the week of May 31.
Ingredients
- 2 tablespoons butter, divided
- 16 ounces broccoli, coarsely chopped
- 4 cloves garlic, minced
- 3/4 cup heavy whipping cream
- 1 1 1/3 cups shredded mozzarella cheese, divided
- 1/3 cup grated parmesan cheese
- 1 Salt and pepper to taste
- 1 1 1/2 pounds cooked chicken, chopped (about 4 cups)
- to taste Black pepper
Recipe note
This cheesy chicken broccoli casserole is a stunningly easy and delicious keto dinner recipe. It comes together in 25 minutes and has less than 5g net carbs per serving!
Cooking cue
Cook until the thickest piece reaches 165F and the juices run clear.
- Place a 10-inch ovenproof skillet over medium heat and add 1 tablespoon of butter. When the butter has melted, add the chopped broccoli and cook, stirring occasionally, until it turns bright green and becomes just tender, approximately 4 minutes. Transfer the broccoli to a bowl and set aside.
- Add the remaining tablespoon of butter to the same skillet. Once melted, add the minced garlic and cook until aromatic, about 1 minute, stirring constantly to prevent burning.
- Pour in the heavy whipping cream and bring the mixture to a gentle simmer. Continue cooking until the cream has reduced and thickened noticeably, about 3 to 5 minutes.
- Reduce heat to low and stir in 1/3 cup of the mozzarella cheese and all of the parmesan cheese, stirring until completely melted and smooth. Season the sauce with salt and pepper to your preference.
- Add the cooked broccoli and chopped chicken to the skillet, stirring everything together until well combined and evenly coated with the cheese sauce. Sprinkle the remaining 1 cup of mozzarella cheese evenly over the top.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Preheat your broiler to high. Position the oven rack so the skillet will sit about 6 inches from the heat source. Place the skillet under the broiler and cook until the cheese on top is melted, bubbly, and beginning to develop golden-brown spots, approximately 2 to 5 minutes depending on your broiler strength. Watch carefully to prevent burning.
- 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.
Thursday 🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Thursday snack for the week of May 31.
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.
Friday ☀️ Lunch
Cobb Chicken Ranch Bowls
Friday lunch for the week of May 31.
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.
Friday 🍿 Snack
Buffalo Deviled Eggs
Friday snack for the week of May 31.
Ingredients
- 8 whole Hard-boiled eggs
- 3 tbsp Mayonnaise
- 1.5 tbsp Buffalo sauce
- 1 tbsp Sour cream
- 2 tbsp Blue cheese crumbles
- 1 tbsp Chives
Recipe note
Creamy deviled eggs with buffalo sauce, chives, and a little blue cheese crumble.
Cooking cue
Cook eggs just until set so they stay tender instead of rubbery.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Peel the hard-boiled eggs and halve them lengthwise.
- Mash the yolks with mayonnaise, buffalo sauce, and a small spoonful of sour cream until smooth.
- Cook eggs just until set so they stay tender instead of rubbery.
- Pipe or spoon the filling back into the whites, then top with chives and blue cheese.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.