MONDAY
Monday
☀️ Lunch
Buffalo Chicken Lettuce Wraps
Serves 4 · 22 min
🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Serves 4 · 10 min
Sunday printout
Lunch & snack prep for Jun 28
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 Parmesan Chicken Cutlets
Serves 4 · 24 min
🍿 Snack
Chocolate Peanut Butter Chia Pots
Serves 4 · 10 min
WEDNESDAY
Wednesday
☀️ Lunch
Grilled Chicken Salad
Serves 2 · 15 min
🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Serves 4 · 10 min
THURSDAY
Thursday
☀️ Lunch
Buffalo Tuna Stuffed Avocados
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
Dill Pickle Ranch Turkey Roll-Ups
Serves 4 · 10 min
Monday ☀️ Lunch
Buffalo Chicken Lettuce Wraps
Monday lunch for the week of Jun 28.
Ingredients
- 1.5 lb Chicken breast
- 1 tbsp Olive oil
- 0.5 cup Buffalo sauce
- 2 oz Cream cheese
- 2 heads Romaine hearts
- 3 stalks Celery
- 0.25 cup Blue cheese crumbles
- 2 tbsp Chives
- to taste Salt
- to taste Black pepper
- ½ tsp Garlic powder
- ½ tsp Onion powder
Recipe note
Shredded buffalo chicken tucked into crisp romaine cups with celery, herbs, and blue cheese.
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.
- Season the chicken with garlic powder, onion powder, salt, and pepper.
- Cook the chicken in a skillet with olive oil until cooked through, then shred or chop it into bite-size pieces.
- Stir in buffalo sauce and a spoonful of cream cheese so the chicken stays glossy and rich.
- Separate the romaine leaves, then fill each cup with buffalo chicken, diced celery, and blue cheese.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Finish with chopped chives and serve with extra buffalo sauce on the side.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Monday 🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Monday snack for the week of Jun 28.
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.
Tuesday ☀️ Lunch
Air Fryer Parmesan Chicken Cutlets
Tuesday lunch for the week of Jun 28.
Ingredients
- 1.5 lb Chicken breast
- 1 cup Parmesan
- 0.5 cup Almond flour
- 2 whole Eggs
- 2 tsp Italian seasoning
- 5 oz Arugula
- 1 whole Lemon
- 1 tbsp Olive oil
- to taste Salt
- to taste Black pepper
- ½ tsp Garlic powder
Recipe note
Crispy parmesan crusted chicken with lemony arugula and a weeknight-friendly finish.
Cooking cue
Cook until the thickest piece reaches 165F and the juices run clear.
- Preheat the air fryer to 390F while you prep the ingredients so the first batch starts crisp.
- Pound the chicken into even cutlets and season with salt, pepper, and garlic powder.
- Press the chicken into beaten egg, then coat with a mixture of Parmesan, almond flour, and Italian seasoning.
- Air fry until deeply golden and cooked through.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Serve with arugula tossed in olive oil and lemon juice.
- 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 Jun 28.
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
Grilled Chicken Salad
Wednesday lunch for the week of Jun 28.
Ingredients
Recipe note
Quick-add meal: Grilled Chicken Salad. No formal recipe — make from memory.
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.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Make this meal from memory. Add any reminders in the notes field when editing.
- 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 Jun 28.
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
Buffalo Tuna Stuffed Avocados
Thursday lunch for the week of Jun 28.
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.
This lunch is marked as leftovers in the weekly plan.
Thursday 🍿 Snack
Chocolate Peanut Butter Chia Pots
Thursday snack for the week of Jun 28.
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 Jun 28.
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
Dill Pickle Ranch Turkey Roll-Ups
Friday snack for the week of Jun 28.
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.