MONDAY
Monday
☀️ Lunch
Keto Chicken Broccoli Casserole
Serves 6 · 25 min
🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Serves 4 · 10 min
Sunday printout
Lunch & snack prep for Aug 23
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
One Pot Keto Low Carb Chicken Enchilada Skillet
Serves 4 · 30 min
🍿 Snack
Chocolate Peanut Butter Chia Pots
Serves 4 · 10 min
WEDNESDAY
Wednesday
☀️ Lunch
Keto Butter Burgers
Serves 4 · 25 min
🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Serves 4 · 10 min
THURSDAY
Thursday
☀️ Lunch
Turkey Taco Bowls
Serves 4 · 25 min
🍿 Snack
Chocolate Peanut Butter Chia Pots
Serves 4 · 10 min
FRIDAY
Friday
☀️ Lunch
Buffalo Chicken Lettuce Wraps
Serves 4 · 22 min
🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Serves 4 · 10 min
Monday ☀️ Lunch
Keto Chicken Broccoli Casserole
Monday lunch for the week of Aug 23.
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.
Monday 🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Monday snack for the week of Aug 23.
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
One Pot Keto Low Carb Chicken Enchilada Skillet
Tuesday lunch for the week of Aug 23.
Ingredients
- 1 lb boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 can (15 oz) diced tomatoes with green chilies
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup chicken broth
- 1 cup shredded cheddar cheese
- 1 cup shredded Monterey Jack cheese
- 1 cup bell peppers, diced (red and green)
- 1/2 cup chopped fresh cilantro (for garnish)
- 1 Avocado slices (optional for topping)
- 1 Sour cream (optional for topping)
Recipe note
This One Pot Keto Low Carb Chicken Enchilada Skillet is a delicious and easy-to-make meal packed with flavor. It's perfect for those following a low-carb diet and can be made quickly in just one pan. Enjoy a comforting, cheesy dinner that's healthy and satisfying.
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.
- Heat the olive oil in a large skillet over medium heat until shimmering.
- While the oil heats, cut the chicken breasts into bite-sized pieces, roughly 1-inch cubes.
- Add the chicken pieces to the hot skillet and cook for 5-7 minutes, stirring occasionally, until browned on all sides and nearly cooked through.
- Toss in the diced onion and minced garlic, cooking for 3-4 minutes while stirring frequently until the onion becomes translucent and fragrant.
- Pour in the diced tomatoes with their juices and the chicken broth, then stir in the chili powder, cumin, paprika, salt, and black pepper until everything is well combined.
- Bring the mixture to a gentle simmer, then reduce the heat to low and let it cook at a steady bubble.
- Add the diced bell peppers to the skillet and continue simmering for about 5 minutes until the peppers are tender and the chicken is fully cooked.
- Evenly distribute both the cheddar and Monterey Jack cheese over the top of the skillet mixture.
- Cover the skillet with a lid and let it sit for 3-5 minutes until the cheese is completely melted and bubbly.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Remove from heat and garnish generously with fresh cilantro. Serve hot with optional avocado slices and sour cream on the side.
- 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 Aug 23.
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
Keto Butter Burgers
Wednesday lunch for the week of Aug 23.
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.
This lunch is marked as leftovers in the weekly plan.
Wednesday 🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Wednesday snack for the week of Aug 23.
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
Turkey Taco Bowls
Thursday lunch for the week of Aug 23.
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.
Thursday 🍿 Snack
Chocolate Peanut Butter Chia Pots
Thursday snack for the week of Aug 23.
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
Buffalo Chicken Lettuce Wraps
Friday lunch for the week of Aug 23.
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.
This lunch is marked as leftovers in the weekly plan.
Friday 🍿 Snack
Dill Pickle Ranch Turkey Roll-Ups
Friday snack for the week of Aug 23.
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.