MONDAY
Monday
☀️ Lunch
Sausage and Peppers Skillet
Serves 4 · 28 min
🍿 Snack
Keto Gingerbread Blondies
Serves 16 · 30 min
Sunday printout
Lunch & snack prep for Aug 30
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
Sausage and Peppers Skillet
Serves 4 · 28 min
🍿 Snack
Keto Cheese Sauce Recipe
Serves 12 · 10 min
WEDNESDAY
Wednesday
☀️ Lunch
Sausage and Peppers Skillet
Serves 4 · 28 min
🍿 Snack
Keto Croquettes (1g Carbs)
Serves 14 · 20 min
THURSDAY
Thursday
☀️ Lunch
Sausage and Peppers Skillet
Serves 4 · 28 min
🍿 Snack
Keto Pita Bread
Serves 4 · 30 min
FRIDAY
Friday
☀️ Lunch
Sausage and Peppers Skillet
Serves 4 · 28 min
🍿 Snack
Keto Peppermint Patties
Serves 24 · 15 min
Monday ☀️ Lunch
Sausage and Peppers Skillet
Monday lunch for the week of Aug 30.
Ingredients
- 1.5 lb Italian sausage
- 3 whole Bell peppers
- 1 whole Yellow onion
- 5 oz Spinach
- 0.25 cup Chicken broth
- 6 slices Provolone
- to taste Black pepper
Recipe note
Italian sausage with peppers, onions, spinach, and melty provolone in one pan.
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 sausage rounds in a skillet until deeply caramelized.
- Add sliced peppers and onions and cook until softened.
- Stir in spinach and a splash of broth, then cover with provolone slices until melted.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Serve hot with extra crushed red pepper if you like a little heat.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Monday 🍿 Snack
Keto Gingerbread Blondies
Monday snack for the week of Aug 30.
Ingredients
- 2 cups almond flour
- 2/3 cup Swerve Brown
- 1 tbsp cocoa powder
- 1 tbsp grassfed gelatin ((optional))
- 1 tbsp ground ginger
- 1 tsp ground cinnamon
- 1/4 tsp ground cloves
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/2 cup butter, melted
- 1 large egg
- 1/2 tsp vanilla extract
- 1/3 cup sugar-free white chocolate chips
Recipe note
Soft, spiced blondies bursting with warm ginger flavor and studded with sugar-free white chocolate chips.
Cooking cue
Cook eggs just until set so they stay tender instead of rubbery.
- 1. Preheat your oven to 325°F and grease an 8x8 inch metal baking pan.
- 2. Whisk together the almond flour, Swerve Brown, cocoa powder, gelatin, ginger, cinnamon, cloves, baking soda, and salt in a large bowl.
- 3. Mix in the melted butter, egg, and vanilla extract until the batter comes together, then fold in most of the white chocolate chips, saving a few for garnish.
- 4. Spread the batter evenly in the prepared pan and press the reserved chocolate chips onto the surface.
- Cook eggs just until set so they stay tender instead of rubbery.
- 5. Bake for 15-20 minutes until the blondies are puffy but the top remains slightly soft, then cool completely in the pan before slicing into bars.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Tuesday ☀️ Lunch
Sausage and Peppers Skillet
Tuesday lunch for the week of Aug 30.
Ingredients
- 1.5 lb Italian sausage
- 3 whole Bell peppers
- 1 whole Yellow onion
- 5 oz Spinach
- 0.25 cup Chicken broth
- 6 slices Provolone
- to taste Black pepper
Recipe note
Italian sausage with peppers, onions, spinach, and melty provolone in one pan.
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 sausage rounds in a skillet until deeply caramelized.
- Add sliced peppers and onions and cook until softened.
- Stir in spinach and a splash of broth, then cover with provolone slices until melted.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Serve hot with extra crushed red pepper if you like a little heat.
- 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
Keto Cheese Sauce Recipe
Tuesday snack for the week of Aug 30.
Ingredients
- 4 tbsp butter
- 1 tbsp coconut flour
- ½ cup heavy cream
- 2 cups shredded cheddar (freshly shredded)
Recipe note
A silky 10-minute cheddar cheese sauce thickened with coconut flour, perfect for drizzling over vegetables or dipping keto-friendly snacks.
- 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.
- 1. Melt the butter in a small saucepan over medium heat.
- 2. Whisk the coconut flour into the melted butter to form a smooth roux, then gradually whisk in the heavy cream until no lumps remain.
- 3. Simmer the mixture for 2-3 minutes, stirring frequently, until it thickens noticeably.
- 4. Remove from heat, stir in the freshly shredded cheddar until melted, and season with salt and black pepper to your liking.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Wednesday ☀️ Lunch
Sausage and Peppers Skillet
Wednesday lunch for the week of Aug 30.
Ingredients
- 1.5 lb Italian sausage
- 3 whole Bell peppers
- 1 whole Yellow onion
- 5 oz Spinach
- 0.25 cup Chicken broth
- 6 slices Provolone
- to taste Black pepper
Recipe note
Italian sausage with peppers, onions, spinach, and melty provolone in one pan.
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 sausage rounds in a skillet until deeply caramelized.
- Add sliced peppers and onions and cook until softened.
- Stir in spinach and a splash of broth, then cover with provolone slices until melted.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Serve hot with extra crushed red pepper if you like a little heat.
- 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
Keto Croquettes (1g Carbs)
Wednesday snack for the week of Aug 30.
Ingredients
- 1 lb Broccoli
- 2 oz Butter
- 3 slices bacon
- 1/2 cup parmesan (grated)
- 1 Egg
- 2 oz Pork Rinds (crushed into crumbs)
- 1 tsp Salt
- 2 tsp Pepper
- 1 tbsp Flaxseed (ground)
- 1 tbsp almond meal
Recipe note
Crispy golden croquettes hide a savory blend of broccoli, bacon, and cheese inside a crunchy low-carb coating.
Cooking cue
Cook pork to 145F, then rest it for 3 minutes before slicing.
- 1. Steam or boil the broccoli for 5 minutes until tender, then drain thoroughly.
- 2. Blend the hot broccoli with butter until smooth, transfer to a bowl, and stir in Parmesan, salt, and pepper.
- 3. Dice bacon into small pieces and cook over low-medium heat for 6 to 8 minutes until browned, then add the bacon and rendered fat to the broccoli mixture and stir well.
- 4. Refrigerate the mixture for at least 30 minutes until chilled.
- 5. Preheat your deep fryer to 350°F.
- 6. Mix the egg and crushed pork rinds into the chilled broccoli mixture, then shape into 14 small barrel-shaped croquettes.
- 7. Combine almond meal and ground flaxseed on a plate, then roll each croquette in this mixture, pressing to coat all sides.
- Cook pork to 145F, then rest it for 3 minutes before slicing.
- 8. Fry the croquettes in batches without crowding for 3 to 5 minutes until crisp and golden brown, then remove and serve.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Thursday ☀️ Lunch
Sausage and Peppers Skillet
Thursday lunch for the week of Aug 30.
Ingredients
- 1.5 lb Italian sausage
- 3 whole Bell peppers
- 1 whole Yellow onion
- 5 oz Spinach
- 0.25 cup Chicken broth
- 6 slices Provolone
- to taste Black pepper
Recipe note
Italian sausage with peppers, onions, spinach, and melty provolone in one pan.
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 sausage rounds in a skillet until deeply caramelized.
- Add sliced peppers and onions and cook until softened.
- Stir in spinach and a splash of broth, then cover with provolone slices until melted.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Serve hot with extra crushed red pepper if you like a little heat.
- 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
Keto Pita Bread
Thursday snack for the week of Aug 30.
Ingredients
- ¼ cup coconut flour (sifted, 35g )
- ½ cup super fine almond flour (65g )
- 2 tbsp psyllium husk powder (20g )
- 1 cup warm water (240ml)
- 1 tbsp olive oil
- 1 ½ tsp baking powder
- Pinch salt (optional)
- Sesame seeds (optional, to sprinkle)
Recipe note
Fluffy low-carb flatbreads made with coconut and almond flour, perfect for stuffing or dipping.
- 1. Preheat your oven to 350°F (320°F convection) and line an upturned baking tray with parchment paper.
- 2. Combine the sifted coconut flour, almond flour, psyllium husk powder, baking powder, and optional salt in a bowl. Stir in the warm water and olive oil until a dough forms, then knead by hand for about 1 minute.
- 3. Divide the dough ball into 4 equal wedges, roll each into a ball, and place on the prepared tray. Cover with another sheet of parchment and roll each ball into a flatbread about ½ cm thick, shaping edges with your fingers.
- 4. Remove the top parchment, sprinkle with sesame seeds if desired, and bake for 20–25 minutes until golden and puffy. Pierce any large air bubbles with a fork or skewer during baking.
- 5. Rotate the tray partway through baking for even browning, and if needed, turn on the broiler briefly at the end to crisp and lightly brown the tops.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Friday ☀️ Lunch
Sausage and Peppers Skillet
Friday lunch for the week of Aug 30.
Ingredients
- 1.5 lb Italian sausage
- 3 whole Bell peppers
- 1 whole Yellow onion
- 5 oz Spinach
- 0.25 cup Chicken broth
- 6 slices Provolone
- to taste Black pepper
Recipe note
Italian sausage with peppers, onions, spinach, and melty provolone in one pan.
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 sausage rounds in a skillet until deeply caramelized.
- Add sliced peppers and onions and cook until softened.
- Stir in spinach and a splash of broth, then cover with provolone slices until melted.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Serve hot with extra crushed red pepper if you like a little heat.
- 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
Keto Peppermint Patties
Friday snack for the week of Aug 30.
Ingredients
- 1 oz cream cheese
- 1 cup powdered sweetener
- 1 tsp heavy cream
- 1/2 tsp peppermint extract
- 6 oz sugar-free chocolate
- 2 tsp refined coconut oil ((optional))
Recipe note
Silky peppermint cream centers enrobed in dark sugar-free chocolate create an elegant homemade candy that rivals any store-bought version.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- 1. Beat cream cheese with an electric mixer until smooth, then mix in heavy cream and peppermint extract.
- 2. Gradually add powdered sweetener while mixing thoroughly after each addition until fully incorporated.
- 3. Shape mixture into 24 balls, flatten into 1-inch circles on parchment paper, and freeze for 15 minutes.
- 4. Melt chocolate and coconut oil (if using) in the microwave in 30-second intervals, stirring after each, until 80% melted, then stir until completely smooth.
- 5. Dip each frozen peppermint patty into melted chocolate using a fork, place on fresh wax paper, and refrigerate until chocolate sets firm; store in refrigerator.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.