MONDAY
Monday
☀️ Lunch
Loaded Cauliflower (low carb, keto)
Serves 4 · 20 min
🍿 Snack
Keto Hash Browns
Serves 4 · 15 min
Sunday printout
Lunch & snack prep for Sep 20
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
Sautéed Tomatillos and Zucchini
Serves 6 · 25 min
🍿 Snack
Keto Cheese & Zucchini Pizza Bread
Serves 12 · 30 min
WEDNESDAY
Wednesday
☀️ Lunch
Keto Cauliflower Mashed Potatoes with Spinach
Serves 8 · 30 min
🍿 Snack
Avocado Caprese Stack
Serves 2 · 10 min
THURSDAY
Thursday
☀️ Lunch
Buffalo Tuna Stuffed Avocados
Serves 4 · 12 min
🍿 Snack
Keto Toffee Peanuts
Serves 12 · 25 min
FRIDAY
Friday
☀️ Lunch
Coconut Flour Tortillas
Serves 6 · 20 min
🍿 Snack
Zucchini Salad with Feta
Serves 6 · 10 min
Monday ☀️ Lunch
Loaded Cauliflower (low carb, keto)
Monday lunch for the week of Sep 20.
Ingredients
- 1 pound cauliflower
- 4 ounces sour cream
- 1 cup grated cheddar cheese
- 2 slices bacon (cooked and crumbled)
- 2 tablespoons chives (snipped)
- 3 tablespoons butter
- 1/4 teaspoon garlic powder
- salt and pepper to taste
Recipe note
Creamy mashed cauliflower loaded with butter, sour cream, cheddar, bacon, and chives makes a decadent low-carb side dish.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- 1. Cut the cauliflower into florets, place in a microwave-safe bowl with 2 tablespoons water, cover with plastic wrap, and microwave for 5-8 minutes until completely tender, then drain well and let steam escape for a minute or two.
- 2. Transfer the cauliflower to a food processor and pulse until fluffy, then add the butter, garlic powder, and sour cream and process until the mixture resembles mashed potatoes.
- 3. Remove to a bowl and stir in most of the chives and half of the cheddar cheese by hand, then season with salt and pepper to taste.
- 4. Top with the remaining cheese, reserved chives, and crumbled bacon, then microwave briefly to melt the cheese or place under the broiler for a few minutes until bubbly.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Monday 🍿 Snack
Keto Hash Browns
Monday snack for the week of Sep 20.
Ingredients
- 1/2 cup coconut flour
- 1 tablespoon xantham gum
- 1/2 teaspoon salt
- 9 tablespoons hot water
- 30-40 drops mashed potato flavor drops, optional
Recipe note
Crispy pan-fried patties made from coconut flour dough deliver the texture and satisfaction of classic hash browns at just 3g net carbs per 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.
- 1. Combine coconut flour, xanthan gum, and salt in a mixing bowl.
- 2. Pour in hot water and mashed potato flavoring, then stir until a cohesive dough forms.
- 3. Use a cheese grater to shred the dough into strands resembling shredded potatoes.
- 4. Divide the shreds into four portions and shape each into a loose patty without compressing too firmly.
- 5. Heat avocado oil in a small skillet over medium heat until the oil is deep enough to come halfway up the patty.
- 6. Fry each patty for 2-3 minutes per side until golden brown, gently tilting the pan to splash oil over the edges for extra crispness.
- 7. Transfer to a paper towel-lined plate to drain and serve right away.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Tuesday ☀️ Lunch
Sautéed Tomatillos and Zucchini
Tuesday lunch for the week of Sep 20.
Ingredients
- 2 tbs unsalted butter
- 1 tbs olive oil
- 3 zucchini, sliced into coins
- 4 tomatillos, husks removed then sliced into wedges
- 1 tbs onion powder
- 1 teaspoon dried oregano
- salt and black pepper, to taste
- ¼ cup finely grated Parmesan
Recipe note
A simple Mexican-inspired sauté of tender zucchini and tangy tomatillos finished with Parmesan.
- 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 with olive oil in a large skillet over medium heat, then add the sliced zucchini and sauté for 10 minutes, turning frequently.
- 2. Add the tomatillo wedges, onion powder, and dried oregano, then continue cooking until the zucchini is fully tender.
- 3. Season with salt and black pepper to taste and sprinkle the grated Parmesan over the top.
- 4. Use a slotted spoon to transfer the vegetables to a serving dish.
- 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 & Zucchini Pizza Bread
Tuesday snack for the week of Sep 20.
Ingredients
- 2 cups Zucchini (shredded & firmly packed)
- 1 large Egg
- 4 ounces Mozzarella Cheese (shredded)
- ¼ cup Almond Flour
- 1 teaspoon Italian Seasoning
- ½ teaspoon Salt
- ¼ teaspoon White Pepper (ground)
- 1 tablespoon Salted Butter (melted)
- ¼ cup Parmesan Cheese (shredded)
- 1 tablespoon Parsley (finely chopped)
Recipe note
A crispy, cheesy flatbread made with shredded zucchini and almond flour that's perfect for snacking or dipping.
Cooking cue
Cook eggs just until set so they stay tender instead of rubbery.
- 1. Preheat your oven to 420°F and line a baking sheet with parchment paper.
- 2. Squeeze the shredded zucchini in a clean kitchen towel until you have 1 cup of well-drained zucchini.
- 3. In a mixing bowl, combine the drained zucchini, egg, half the mozzarella, almond flour, Italian seasoning, salt, and white pepper until well mixed.
- 4. Spread the mixture onto the prepared baking sheet, pressing it into a rectangle about ¼ inch thick.
- 5. Bake for 15 minutes until the edges begin to brown, then carefully flip the bread over.
- 6. Brush the top with melted butter and sprinkle with the remaining mozzarella and Parmesan cheese.
- Cook eggs just until set so they stay tender instead of rubbery.
- 7. Bake for 8 to 12 minutes more until the cheese turns golden brown, then sprinkle with parsley and cut into 12 pieces.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Wednesday ☀️ Lunch
Keto Cauliflower Mashed Potatoes with Spinach
Wednesday lunch for the week of Sep 20.
Ingredients
- 10 ounces chopped spinach (cooked and drained)
- 1 medium head cauliflower (cut into pieces)
- 1/2 cup butter
- 1 cup sour cream
- 1 1/2 teaspoons dried minced onion
- 1 teaspoon salt
- 1/4 teaspoon dried dill weed
- 1 cup Cheddar cheese (shredded)
Recipe note
Creamy cauliflower mash studded with spinach and topped with melted cheddar creates a rich, low-carb alternative to traditional mashed potatoes.
- Preheat the oven to 425F and line or lightly grease the pan you plan to use.
- 1. Boil the cauliflower pieces in water for 6 minutes, then drain thoroughly.
- 2. Combine the hot cauliflower and butter in a food processor and pulse until smooth.
- 3. Add the cooked spinach, sour cream, dried onion, salt, and dill, then pulse until everything is well incorporated.
- 4. Transfer the mixture to a casserole dish and sprinkle the shredded cheddar cheese evenly over the top.
- 5. Bake at 350°F for 20 minutes until the cheese is lightly browned.
- 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
Avocado Caprese Stack
Wednesday snack for the week of Sep 20.
Ingredients
- 1 ripe avocado
- 1 (8 oz) ball of fresh mozzarella, sliced into 8 rounds
- 1 large tomato, cut into 4 slices horizontally
- 2 teaspoon extra virgin olive oil
- black pepper
- 4 tbs sliced fresh basil leaves
Recipe note
Fresh mozzarella, ripe tomato, and creamy avocado stack into elegant towers finished with basil and olive oil for a show-stopping low-carb appetizer.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- 1. Slice the avocado horizontally across the middle to create rings, remove the skin from the stone-free half, and cut into four rounds; carefully remove the stone from the other half and repeat.
- 2. Cut the mozzarella ball into 8 rounds and slice the tomato horizontally into 4 slices.
- 3. Build stacks on each tomato slice by alternating mozzarella and avocado rounds, starting with the largest pieces.
- 4. Transfer the stacks to two serving plates, drizzle with extra virgin olive oil, season generously with black pepper, and garnish with sliced fresh basil.
- 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 Sep 20.
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
Keto Toffee Peanuts
Thursday snack for the week of Sep 20.
Ingredients
- 2 cups salted peanuts
- 2 tbsp butter (melted)
- 1/4 cup erythritol sweetener ((make sure it contains no allulose whatsoever). )
- 1 tsp ground cinnamon
- 1/4 tsp nutmeg
Recipe note
Cinnamon-spiced peanuts baked with butter and sweetener until caramelized into crispy, addictive clusters.
- Preheat the oven to 425F and line or lightly grease the pan you plan to use.
- 1. Heat your oven to 300F and prepare a baking sheet with parchment paper.
- 2. Combine the peanuts with melted butter in a large bowl, then add the erythritol, cinnamon, and nutmeg, tossing until everything is evenly coated.
- 3. Arrange the coated peanuts in a single layer on the prepared sheet and bake for 20 minutes until they're bubbly and golden brown.
- 4. Let the peanuts cool completely on the pan, then use your fingers to break apart any clusters that have formed.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Friday ☀️ Lunch
Coconut Flour Tortillas
Friday lunch for the week of Sep 20.
Ingredients
- 1/4 cup whole psyllium husks
- 1/4 cup coconut flour
- 1/2 teaspoon aluminum-free baking powder
- 1/2 teaspoon sea salt
- 2 large eggs
- 1/4 cup hot water (plus additional if needed)
- 1 tablespoon avocado oil (or olive oil (for cooking))
Recipe note
Tender grain-free flatbreads made with psyllium and coconut flour create the perfect vehicle for your favorite keto tacos and wraps.
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. Whisk psyllium husks, coconut flour, baking powder, and salt together in a medium bowl, then work in the eggs until the mixture becomes crumbly.
- 2. Pour in 1/4 cup hot water and knead to form a cohesive dough, adding more hot water by the teaspoon if the dough seems too dry.
- 3. Portion the dough into 6 equal pieces and roll each into a ball, then use a rolling pin or tortilla press to flatten each ball into a thin round.
- 4. Warm oil on a griddle or skillet to 325°F and cook each tortilla until lightly browned on both sides.
- Cook eggs just until set so they stay tender instead of rubbery.
- 5. Transfer cooked tortillas to a wire rack to cool completely before storing in the refrigerator for up to one week or freezing for up to three months.
- 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
Zucchini Salad with Feta
Friday snack for the week of Sep 20.
Ingredients
- 2 large zucchini or 4 small zucchini (spiralized)
- 1/4 cup grape tomatoes (halved)
- 1/2 cup feta cheese
- 1 tsp fresh oregano (chopped, optional)
- 1.5 oz olive oil
- 1.5 oz lemon juice
- 1/2 tsp salt (add to taste)
- pinch black pepper (add to taste)
Recipe note
A bright and refreshing no-cook salad featuring spiralized zucchini, juicy tomatoes, and tangy feta in a lemon dressing.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- 1. Spiralize the zucchini and place in a medium bowl along with halved grape tomatoes, feta cheese, and chopped fresh oregano if using.
- 2. In a small bowl, whisk together olive oil, lemon juice, and salt until combined.
- 3. Pour the dressing over the zucchini mixture and toss to serve.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.