MONDAY
Monday
☀️ Lunch
Cheeseburger Salad Bowls
Serves 4 · 25 min
🍿 Snack
No Churn Keto Ice Cream (3 Ingredients)
Serves 8 · 10 min
Sunday printout
Lunch & snack prep for Sep 13
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
Pesto Chicken Skillet
Serves 4 · 26 min
🍿 Snack
Jalapeno Popper Snack Cups
Serves 4 · 22 min
WEDNESDAY
Wednesday
☀️ Lunch
Cheeseburger Salad Bowls
Serves 4 · 25 min
🍿 Snack
Keto Strawberry Smoothie
Serves 1 · 5 min
THURSDAY
Thursday
☀️ Lunch
Pesto Chicken Skillet
Serves 4 · 26 min
🍿 Snack
Keto Sweetened Condensed Milk
Serves 6 · 20 min
FRIDAY
Friday
☀️ Lunch
Cheeseburger Salad Bowls
Serves 4 · 25 min
🍿 Snack
Keto Blueberry Muffins
Serves 8 · 30 min
Monday ☀️ Lunch
Cheeseburger Salad Bowls
Monday lunch for the week of Sep 13.
Ingredients
- 1.5 lb Ground beef
- 2 heads Romaine
- 1 cup Cherry tomatoes
- 0.75 cup Dill pickles
- 1 cup Cheddar cheese
- 0.25 cup Mayonnaise
- 1 tbsp Yellow mustard
- 1 tbsp Pickle brine
- 1 tsp Sesame seeds
- to taste Salt
- to taste Black pepper
- ½ tsp Garlic powder
- ½ tsp Onion powder
- ½ tsp Paprika
Recipe note
Seasoned beef over crisp lettuce with cheddar, pickles, tomatoes, and burger sauce.
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.
- Brown the ground beef in a skillet with salt, pepper, garlic powder, and onion powder until deeply savory.
- Whisk mayonnaise, mustard, pickle brine, and smoked paprika into a quick burger sauce.
- Layer romaine, tomatoes, pickles, shredded cheddar, and warm beef into bowls.
- Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Drizzle with burger sauce and finish with sesame seeds if you want the burger-shop feel.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Monday 🍿 Snack
No Churn Keto Ice Cream (3 Ingredients)
Monday snack for the week of Sep 13.
Ingredients
- ½ cup Sugar-Free Vanilla Syrup
- 1 ¾ cups Heavy Cream
- 4 Egg Yolks
- 2 teaspoons Vodka (optional)
Recipe note
A velvety three-ingredient frozen dessert that comes together without any special equipment, delivering rich vanilla flavor in every spoonful.
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.
- 1. Warm the sugar-free vanilla syrup in a small saucepan over low heat until it reaches a temperature you can comfortably touch with your finger.
- 2. In a mixing bowl, whisk the egg yolks with a hand mixer on medium speed while gradually streaming in the warmed syrup, then continue beating until the mixture becomes thick and creamy. Mix in the vodka if desired.
- 3. Whip the heavy cream to stiff peaks in a separate bowl, then gently fold it into the egg yolk mixture until fully combined.
- Cook eggs just until set so they stay tender instead of rubbery.
- 4. Transfer the mixture to a loaf pan lined with parchment, cover tightly, and freeze for 4-6 hours until firm.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Tuesday ☀️ Lunch
Pesto Chicken Skillet
Tuesday lunch for the week of Sep 13.
Ingredients
- 1.5 lb Chicken breast
- 0.5 cup Basil pesto
- 0.5 cup Heavy cream
- 1 cup Cherry tomatoes
- 5 oz Spinach
- 0.5 cup Parmesan
Recipe note
Creamy basil pesto chicken with blistered tomatoes and spinach for a fast Friday dinner.
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 and sear in a skillet until golden and nearly cooked through.
- Add pesto, cream, and cherry tomatoes, then simmer until the sauce thickens.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Fold in spinach just before serving and finish with Parmesan.
- 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
Jalapeno Popper Snack Cups
Tuesday snack for the week of Sep 13.
Ingredients
- 12 whole Mini sweet peppers
- 4 oz Cream cheese
- 0.5 cup Cheddar cheese
- 4 slices Bacon
- 1 whole Jalapeno
Recipe note
Cream cheese-filled mini peppers topped with bacon and cheddar.
- Preheat the air fryer to 390F while you prep the ingredients so the first batch starts crisp.
- Halve the mini peppers and remove the seeds.
- Mix cream cheese, cheddar, chopped bacon, and sliced jalapeno.
- Fill the peppers and bake or air fry until hot and lightly blistered.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Wednesday ☀️ Lunch
Cheeseburger Salad Bowls
Wednesday lunch for the week of Sep 13.
Ingredients
- 1.5 lb Ground beef
- 2 heads Romaine
- 1 cup Cherry tomatoes
- 0.75 cup Dill pickles
- 1 cup Cheddar cheese
- 0.25 cup Mayonnaise
- 1 tbsp Yellow mustard
- 1 tbsp Pickle brine
- 1 tsp Sesame seeds
- to taste Salt
- to taste Black pepper
- ½ tsp Garlic powder
- ½ tsp Onion powder
- ½ tsp Paprika
Recipe note
Seasoned beef over crisp lettuce with cheddar, pickles, tomatoes, and burger sauce.
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.
- Brown the ground beef in a skillet with salt, pepper, garlic powder, and onion powder until deeply savory.
- Whisk mayonnaise, mustard, pickle brine, and smoked paprika into a quick burger sauce.
- Layer romaine, tomatoes, pickles, shredded cheddar, and warm beef into bowls.
- Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Drizzle with burger sauce and finish with sesame seeds if you want the burger-shop feel.
- 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 Strawberry Smoothie
Wednesday snack for the week of Sep 13.
Ingredients
- 1 1/2 cups unsweetened Almond Milk
- 1 Strawberry
- 2 scoops Vanilla Collagen Powder
- 1 tablespoon Chia Seeds
- 1 tablespoon Heavy Cream
- 2 teaspoon Vanilla Essence
- 1 teaspoon Strawberry Essence (optional,)
- 2 teaspoon Erythritol (or your preferred sweetener)
Recipe note
A creamy low-carb strawberry smoothie packed with collagen and healthy fats to fuel your morning.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- 1. Add almond milk, strawberry, vanilla collagen powder, chia seeds, heavy cream, vanilla essence, strawberry essence (if using), and erythritol to a blender.
- 2. Blend on high speed until completely smooth and uniform.
- 3. For a thicker consistency, let the smoothie rest 15-30 minutes so the chia seeds can absorb liquid.
- 4. Pour into a large glass and top with whipped cream if desired before serving.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Thursday ☀️ Lunch
Pesto Chicken Skillet
Thursday lunch for the week of Sep 13.
Ingredients
- 1.5 lb Chicken breast
- 0.5 cup Basil pesto
- 0.5 cup Heavy cream
- 1 cup Cherry tomatoes
- 5 oz Spinach
- 0.5 cup Parmesan
Recipe note
Creamy basil pesto chicken with blistered tomatoes and spinach for a fast Friday dinner.
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 and sear in a skillet until golden and nearly cooked through.
- Add pesto, cream, and cherry tomatoes, then simmer until the sauce thickens.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Fold in spinach just before serving and finish with Parmesan.
- 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 Sweetened Condensed Milk
Thursday snack for the week of Sep 13.
Ingredients
- 1/4 cup heavy cream
- 2 tbsp butter
- 1/2 cup Joy Filled Eats Sweetener (or see alternatives in recipe notes) ()
- 1 egg yolk
Recipe note
A quick keto-friendly sweetened condensed milk made with cream, butter, and sugar-free sweetener for use in low-carb desserts.
Cooking cue
Cook eggs just until set so they stay tender instead of rubbery.
- 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. Combine the heavy cream, butter, and sweetener in a saucepan and bring to a gentle boil, stirring frequently.
- 2. Continue cooking until the mixture turns light golden and is thick enough to coat the back of a spoon, then remove from heat.
- 3. Allow the mixture to cool to room temperature, then stir in the egg yolk until fully incorporated.
- Cook eggs just until set so they stay tender instead of rubbery.
- 4. Alternatively, for faster preparation, slowly drizzle the hot mixture into a bowl containing the egg yolk while whisking vigorously to temper it.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Friday ☀️ Lunch
Cheeseburger Salad Bowls
Friday lunch for the week of Sep 13.
Ingredients
- 1.5 lb Ground beef
- 2 heads Romaine
- 1 cup Cherry tomatoes
- 0.75 cup Dill pickles
- 1 cup Cheddar cheese
- 0.25 cup Mayonnaise
- 1 tbsp Yellow mustard
- 1 tbsp Pickle brine
- 1 tsp Sesame seeds
- to taste Salt
- to taste Black pepper
- ½ tsp Garlic powder
- ½ tsp Onion powder
- ½ tsp Paprika
Recipe note
Seasoned beef over crisp lettuce with cheddar, pickles, tomatoes, and burger sauce.
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.
- Brown the ground beef in a skillet with salt, pepper, garlic powder, and onion powder until deeply savory.
- Whisk mayonnaise, mustard, pickle brine, and smoked paprika into a quick burger sauce.
- Layer romaine, tomatoes, pickles, shredded cheddar, and warm beef into bowls.
- Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Drizzle with burger sauce and finish with sesame seeds if you want the burger-shop feel.
- 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 Blueberry Muffins
Friday snack for the week of Sep 13.
Ingredients
- 2 cup almond flour (or ground almonds. 200g. Use 2 tablespoons less for super-fine almond flour)
- 3 eggs (large, or 4 medium, room temperature)
- 1/2 cup sour cream (room temperature, 120g)
- 1/3 cup granulated erythritol (or to taste, 60g)
- 1 1/2 tsp baking powder
- 1 tbsp lemon juice
- lemon zest, grated (from 1 lemon)
- 1 tsp vanilla extract
- 1/2 cup blueberries (fresh or frozen, 70g)
Recipe note
Light, moist blueberry muffins made with almond flour deliver bursts of fresh fruit flavor without the carbs of traditional muffins.
Cooking cue
Cook eggs just until set so they stay tender instead of rubbery.
- 1. Preheat your oven to 350°F (180°C).
- 2. Beat the eggs in a blender for several minutes until they become frothy and noticeably increase in volume.
- 3. Add the sour cream, lemon juice, lemon zest, and vanilla extract, blending until smooth.
- 4. Incorporate the almond flour, baking powder, and erythritol, blending just until the batter comes together.
- 5. Divide the batter among 8 paper-lined muffin cups or silicone muffin molds, then distribute the blueberries on top and gently press some into the batter.
- Cook eggs just until set so they stay tender instead of rubbery.
- 6. Bake for 25 minutes or until the tops are lightly golden.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.