5 Day Keto Meal Plan For The Workweek
Get a realistic list of recipes and meal ideas for your workweek in this blog ⤵
Something about “back to school” time makes people want to get back to their routines, don’t you think? This is the time of year when I get an influx of patients asking to help me get them back on track. Maybe it’s because winter is coming (what movie?!) or it’s because their kids are in school and on schedules or maybe just beecause summer fun is winding down. Or maybe you feel none of those things and you just want to see what I’m recommending for the Workweek Keto Meal Plan…that’s cool too.
This Delicious Item Is Not Included In The Meal Plan
And we’re not talking about the food….lol
5 Day Keto Meal Plan For The Workweek
***Note: quantities you eat should be adjusted based on your calorie and macronutrient goals***
Monday
Breaky: Ratio yogurt + 2 tbsp peanut butter
Lunch: Romaine lettuce wrap with lunchmeat, cheese, mayo, mustard, and tomatoes
Dinner: Pulled pork & this BBQ sauce with coleslaw (consider using our buns!)
Dessert: Squares of dark chocolate like this one from Kroger (it’s 5 grams net carbs for 3 squares when you subtract fiber from total carbs)
Tuesday
Breaky: Boiled eggs + breakfast sausage (cook up a package and eat a few daily or buy the frozen kind)
Lunch: Mini charcuterie spread! Can include stuffed olives, stinky cheese chunks, cured meats, pickled veggies, nuts, etc. Eat with Keto Katz rolls as your bread, eat on a bed of lettuce, or just eat like that ‘cause who’s got time for more. It’s OK!
Dinner: Mushroom alfredo pasta on Healthy Noodles with roasted green beans (frozen green beans + avocado oil + seasoning on a sheet pan. Roast @ 450 F until edges are crispy, about 45 minutes)
Dessert: 1 Keto Katz cheesecake cupcake (my favorite item we sell!)
Wednesday
Breaky: Real Good breakfast sandwich
Lunch: Caesar salad (parm, chicken, and this dressing as an example) & Keto Katz artichoke & spinach spirals
Dinner: Eat Out! You can get meat & veggies at a mediterranean restaurant, steak house, fish place, etc.
Dessert: Hot buttered rum (dessert & fun, together 🫠)
Thursday
Breaky: Consider fasting during the workweek if you’re not already. It eliminates a meal to think about and has a TON of health benefits, including weight loss.
Lunch: Maurice salad
Dinner: Mississippi pot roast (omg so good) with cauliflower mashed potatoes
Dessert: 1 Katalong square (from our Bakery)
Friday
Breaky: Keto Katz bagels + cream cheese
Lunch: Cabbage roll soup
Dinner: Frittata & thick cut bacon (lay strips on a sheet pan and bake @ 375 F until desired crispiness)
Dessert: Rebel keto ice cream
Extra tips for making keto meal planning easy.
Make more dinner than you usually would so you have enough to pack leftovers for lunch
While you’re cooking dinner, make breakfast for the next day. If you’re already working in the kitchen, you might as well boil some eggs, cook some sausage, bag snacks, etc.
Don’t cook new or labor-intensive recipes daily. Only try 1-2 new recipes per week to avoid burnout and stress. The rest of the time, prepare what you know will turn out!
Print all recipes before you grocery shop for the week so you can base your grocery lists off of them. This will ensure you have all ingredients in the house so cooking is a breeze!
Keep back up food in the pantry and freezer just in case you have ZERO time to cook. Things that work are frozen burgers, frozen pre-seasoned fish, tuna, healthy noodles and pasta sauce, frozen veggies, eggs and sausage, etc.
Eating foods you cook from scratch is ALWAYS the best choice, however I included some processed/packaged foods above to make this diet more realistic. Just because some items come in a package doesn’t make them “dirty”….not every time. Sometimes they just keep life interesting so you can continue doing the diet that’s healthy for you!
Ok keto kitties, I hope this post was helpful to you and you walked away with a few ideas! Let me know in the comments below if you enjoyed this information and what you plan to cook in your kitchen this week! 🫶🏽