MONDAY
Monday
☀️ Lunch
Egg Roll in a Bowl
Serves 4 · 25 min
🍿 Snack
Keto Avocado Smoothie With Coconut Milk, Ginger, and Turmeric
Serves 2 · 10 min
Sunday printout
Lunch & snack prep for Oct 4
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
Italian Chopped Salad with Salami
Serves 4 · 18 min
🍿 Snack
Keto Soft Pretzels
Serves 12 · 25 min
WEDNESDAY
Wednesday
☀️ Lunch
Egg Roll in a Bowl
Serves 4 · 25 min
🍿 Snack
Keto Coconut Lime Energy Balls
Serves 17 · 10 min
THURSDAY
Thursday
☀️ Lunch
Italian Chopped Salad with Salami
Serves 4 · 18 min
🍿 Snack
Keto Fruit Pizza
Serves 24 · 22 min
FRIDAY
Friday
☀️ Lunch
Egg Roll in a Bowl
Serves 4 · 25 min
🍿 Snack
Greek Yogurt Berry Chia Cups
Serves 4 · 10 min
Monday ☀️ Lunch
Egg Roll in a Bowl
Monday lunch for the week of Oct 4.
Ingredients
- 1.5 lb Ground pork
- 1 tbsp Sesame oil
- 3 cloves Garlic
- 1 tbsp Ginger
- 2 bags Coleslaw mix
- 3 tbsp Coconut aminos
- 1 tbsp Rice vinegar
- 3 whole Green onions
- 1 tbsp Sesame seeds
- 2 tsp Chili crunch
Recipe note
Savory pork and cabbage skillet with ginger, sesame, and a quick chili crunch finish.
Cooking cue
Cook pork to 145F, then rest it for 3 minutes before slicing.
- 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 pork with sesame oil, then add garlic and ginger until fragrant.
- Fold in shredded cabbage and cook until tender-crisp.
- Season with soy sauce or coconut aminos, rice vinegar, and chili crunch.
- Cook pork to 145F, then rest it for 3 minutes before slicing.
- Top with green onions and sesame seeds before serving.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Monday 🍿 Snack
Keto Avocado Smoothie With Coconut Milk, Ginger, and Turmeric
Monday snack for the week of Oct 4.
Ingredients
- 1/2 avocado (3-4 oz)
- 3/4 cup full - fat coconut milk ((from a can))
- 1/4 cup almond milk
- 1 tsp fresh grated ginger (about 1/2 inch piece)
- 1/2 tsp turmeric
- 1 tsp lemon or lime juice (or more to taste)
- 1 cup crushed ice (or more for a thicker smoothie)
- sugar-free sweetener to taste
Recipe note
A creamy, antioxidant-packed smoothie blending avocado, coconut milk, ginger, and turmeric for a nutritious keto-friendly drink.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- 1. Add the avocado, full-fat coconut milk, almond milk, grated ginger, turmeric, and lemon or lime juice to a blender and blend on low speed until smooth.
- 2. Add the crushed ice and sugar-free sweetener, then blend on high speed until completely smooth.
- 3. Taste and adjust sweetness and tartness as needed; consider adding a pinch of black pepper to enhance turmeric absorption without affecting flavor.
Tuesday ☀️ Lunch
Italian Chopped Salad with Salami
Tuesday lunch for the week of Oct 4.
Ingredients
- 2 heads Romaine
- 8 oz Salami
- 6 oz Provolone
- 1 whole Cucumber
- 1 cup Cherry tomatoes
- 0.5 cup Olives
- 0.25 cup Pepperoncini
- 0.25 cup Olive oil
- 3 tbsp Red wine vinegar
- 1 tsp Dijon mustard
Recipe note
Crunchy chopped salad with salami, provolone, olives, pepperoncini, and a bright red-wine vinaigrette.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Whisk olive oil, red wine vinegar, Dijon mustard, oregano, and minced garlic to make the dressing.
- Chop lettuce, cucumber, salami, provolone, olives, pepperoncini, and tomatoes into bite-size pieces.
- Toss everything with the dressing until glossy and serve immediately.
This lunch is marked as leftovers in the weekly plan.
Tuesday 🍿 Snack
Keto Soft Pretzels
Tuesday snack for the week of Oct 4.
Ingredients
- 2 teaspoons Dried Yeast
- 1 teaspoon Inulin
- 2 tablespoons Warm Water
- 5.5 ounces Almond Flour
- 2 teaspoons Xanthan Gum
- 11 ounces Mozzarella Cheese (shredded)
- 4 tablespoons Cream Cheese
- 2 large Eggs (at room temperature)
- 2 tablespoons Salted Butter (melted)
- 1 tablespoon Pretzel Salt (flaked sea salt can be substituted)
Recipe note
Soft, chewy low-carb pretzels with an authentic yeasty bread aroma and classic salted pretzel flavor at just 2g net carbs each.
Cooking cue
Cook eggs just until set so they stay tender instead of rubbery.
- 1. Preheat your oven to 200C/390F and combine the yeast, inulin, and warm water in a small bowl, then set aside for 5 minutes to proof.
- 2. Mix the almond flour and xanthan gum together in a large bowl and set aside.
- 3. Melt the shredded mozzarella and cream cheese together in a nonstick saucepan over medium-low heat, stirring frequently to prevent browning, until thick and pourable.
- 4. Add the proofed yeast mixture and melted cheese to the almond flour, mix for 1 minute, then add the eggs and continue mixing until a smooth, sticky dough forms; let rest for 5 minutes.
- 5. Divide the dough into 12 equal portions and roll each into a long rope, then twist into traditional pretzel shapes and place on a lined baking sheet with space between them.
- 6. Brush each pretzel with melted butter and sprinkle with pretzel salt.
- Cook eggs just until set so they stay tender instead of rubbery.
- 7. Bake for 12-15 minutes until golden brown, then cool for 5 minutes before serving.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Wednesday ☀️ Lunch
Egg Roll in a Bowl
Wednesday lunch for the week of Oct 4.
Ingredients
- 1.5 lb Ground pork
- 1 tbsp Sesame oil
- 3 cloves Garlic
- 1 tbsp Ginger
- 2 bags Coleslaw mix
- 3 tbsp Coconut aminos
- 1 tbsp Rice vinegar
- 3 whole Green onions
- 1 tbsp Sesame seeds
- 2 tsp Chili crunch
Recipe note
Savory pork and cabbage skillet with ginger, sesame, and a quick chili crunch finish.
Cooking cue
Cook pork to 145F, then rest it for 3 minutes before slicing.
- 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 pork with sesame oil, then add garlic and ginger until fragrant.
- Fold in shredded cabbage and cook until tender-crisp.
- Season with soy sauce or coconut aminos, rice vinegar, and chili crunch.
- Cook pork to 145F, then rest it for 3 minutes before slicing.
- Top with green onions and sesame seeds 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.
Wednesday 🍿 Snack
Keto Coconut Lime Energy Balls
Wednesday snack for the week of Oct 4.
Ingredients
- 1 cup coconut flour
- ⅔ cup water
- 1/2 cup sugar free maple syrup
- ¼ cup almond butter
- 1/4 teaspoon stevia extract
- 1/2 teaspoon lime extract
- 1/2 teaspoon vanilla extract
- ½ cup unsweetened shredded coconut
Recipe note
Tangy lime-infused no-bake bites with a bright citrus punch that sets them apart from ordinary energy balls.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- 1. Combine coconut flour, water, sugar-free maple syrup, almond butter, stevia extract, lime extract, and vanilla extract in a large mixing bowl.
- 2. Work the mixture with your hands until a uniform dough forms, then chill for 15 minutes.
- 3. Shape the chilled dough into 1-inch spheres, dampening your hands with water or oil spray if the mixture becomes sticky.
- 4. Coat each ball completely in shredded coconut and store in a sealed container in the refrigerator.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Thursday ☀️ Lunch
Italian Chopped Salad with Salami
Thursday lunch for the week of Oct 4.
Ingredients
- 2 heads Romaine
- 8 oz Salami
- 6 oz Provolone
- 1 whole Cucumber
- 1 cup Cherry tomatoes
- 0.5 cup Olives
- 0.25 cup Pepperoncini
- 0.25 cup Olive oil
- 3 tbsp Red wine vinegar
- 1 tsp Dijon mustard
Recipe note
Crunchy chopped salad with salami, provolone, olives, pepperoncini, and a bright red-wine vinaigrette.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Whisk olive oil, red wine vinegar, Dijon mustard, oregano, and minced garlic to make the dressing.
- Chop lettuce, cucumber, salami, provolone, olives, pepperoncini, and tomatoes into bite-size pieces.
- Toss everything with the dressing until glossy and serve immediately.
This lunch is marked as leftovers in the weekly plan.
Thursday 🍿 Snack
Keto Fruit Pizza
Thursday snack for the week of Oct 4.
Ingredients
- 2 cups finely ground blanched almond flour
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 6 tablespoon softened butter
- 1/4 cup coconut oil
- 3/4 cup sweetener (granular or powdered)
- 1 egg
- 1 teaspoon vanilla extract
- 8 oz cream cheese
- 1/4 cup heavy cream
- 1/4 cup powdered sweetener
- 1 tablespoon lemon zest
- 2 tablespoon lemon juice
- Berries to top (strawberries, blueberries, blackberries, best in season)
Recipe note
A giant almond flour cookie serves as the base for tangy lemon cream cheese frosting and a colorful array of fresh summer berries.
Cooking cue
Cook eggs just until set so they stay tender instead of rubbery.
- 1. Preheat oven to 325 degrees F and whisk together almond flour, baking soda, and salt in one bowl.
- 2. In a separate bowl, cream together softened butter, coconut oil, and sweetener with a mixer, then mix in egg and vanilla extract.
- 3. Add dry ingredients to wet ingredients and mix until completely combined, chilling for 30 minutes if dough is too sticky.
- 4. Spread dough onto a parchment-lined baking pan and bake for 12-15 minutes until edges just start to brown, then cool completely.
- 5. While cookie cools, blend cream cheese with a mixer, then add heavy cream, powdered sweetener, lemon zest, and lemon juice and mix for 2 minutes until fully creamed.
- Cook eggs just until set so they stay tender instead of rubbery.
- 6. Spread the cream cheese mixture evenly over the cooled cookie and decorate with sliced fresh berries.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Friday ☀️ Lunch
Egg Roll in a Bowl
Friday lunch for the week of Oct 4.
Ingredients
- 1.5 lb Ground pork
- 1 tbsp Sesame oil
- 3 cloves Garlic
- 1 tbsp Ginger
- 2 bags Coleslaw mix
- 3 tbsp Coconut aminos
- 1 tbsp Rice vinegar
- 3 whole Green onions
- 1 tbsp Sesame seeds
- 2 tsp Chili crunch
Recipe note
Savory pork and cabbage skillet with ginger, sesame, and a quick chili crunch finish.
Cooking cue
Cook pork to 145F, then rest it for 3 minutes before slicing.
- 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 pork with sesame oil, then add garlic and ginger until fragrant.
- Fold in shredded cabbage and cook until tender-crisp.
- Season with soy sauce or coconut aminos, rice vinegar, and chili crunch.
- Cook pork to 145F, then rest it for 3 minutes before slicing.
- Top with green onions and sesame seeds 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.
Friday 🍿 Snack
Greek Yogurt Berry Chia Cups
Friday snack for the week of Oct 4.
Ingredients
- 2 cups Greek yogurt
- 3 tbsp Chia seeds
- 1 tsp Vanilla extract
- 0.5 cup Raspberries
- 0.25 cup Unsweetened coconut
- 0.25 cup Pecans
Recipe note
Protein-rich snack cups with vanilla yogurt, chia, toasted coconut, and a few berries.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Stir the chia seeds and vanilla into the yogurt and let it stand for 10 minutes.
- Top with raspberries, toasted coconut, and chopped pecans.
- Serve cold or pack in jars for grab-and-go snacks.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.