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Friday’s Keto Meal Prep and Plan

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Weekly Low Carb Meal Plan! I’ve got it for you, each Friday afternoon. I’ll be sharing some recipes of my own as well as some food blogger friends of mine. This isn’t your typical meal plan, though. If you need an actual sheet of paper to use, download this Low Carb Meal Planner in my Resource Library.


weekly low carb meal plan

First, let’s chat about how to meal plan and talk about some prep tips. 

Personally, using Fridays to layout my menus for the week is helpful. I take a quick 15 minutes and create my meal plan along with shopping list. I’ll check what I have in the freezer and the fridge, and decide what I need to purchase. 

Saturdays are when shopping and prepping happen most often since it’s pretty low-key and the stores aren’t busy. I love shopping at Trader Joe’s for all my low-carb favorite veggies and proteins. They have what I prefer, and I know exactly where it is. I can get in and out in under 15 minutes, and spend around $40 each week. For all you Aldi lovers, I’m slowly learning to manage their stores. While the items are definitely cheaper, the layout of the store just kills me, and I feel like I am in everyone’s way. With that being said, I spend around the same amount of money as I do in Aldi and Trader Joe’s.

Prep Tips:

  • Glass containers are your friend!
  • Lists are your friend!
  • Game Plans are your friend!

easy keto egg bake is a delicious low carb friendly breakfast

Let’s break down breakfast!

Make this keto breakfast casserole on Saturday or Sunday evening. You could portion out, or just slice a piece off each morning and heat before eating. I’m not a huge breakfast eater — often I’ll drink a JustBlend smoothie to get a good dose of nutrient-dense vegetables. They are amazing, y’all! 

Next, we’ll skip to dinner!

We’ll plan dinner next so we can make leftovers for lunches the following day.

Friday's Keto Meal Prep and Plan

Most of these items work well for lunch the next day, or on top of an everyday salad. The shrimp doesn’t save well, so be sure to make as much as you will eat, but no more. Personally, I don’t enjoy eating leftovers. But! When you add the proteins on top of greens the next day, you have a new meal.

What about side dishes?

As far as side dishes go for low carb living, I love simple sauteed green beans or a green salad. I keep my side dishes fairly basic, by using this method of roasting vegetables. I’ll use a combo of green beans, onions, carrots, and broccolini on a sheet pan. Toss with olive oil, sprinkle with my house seasoning blend and roast in the oven at 425˚ for 20+ minutes. 

Snack Time!

I bring raw veggies to snack on all day at work. Usually, that means I slice up 6 cucumbers and 6 carrots and keep in this reusable silicone bag, and eat on it for a couple of days. The Persian cucumbers from Trader Joe’s are amazing! I can eat all  6-7 cucumbers from the package in a day or two. 


You can save this graphic to a Weekly Low Carb Meal Plan board on Pinterest. 

keto meal prep ideas

While this isn’t your typical “Try Keto for 28 Days with this Meal Plan!” This is how I try to meal plan for myself. And, to be honest, I don’t love meal planning. Sticking to a dinnertime routine is hard for me – I’m always on the go! But, having a lunch prepped and planned is really, really helpful for eating low carb. 

What are some helpful tips you all have for eating low carb and sticking with it? Leave a tip or four in the comments below, I would love to know! Also, let me know what you think about this weekly series. Last year, on Instagram, my low carb and keto food photos were the most liked ones for the whole year. So, here I am, giving the people what they want. 😉 

Cheers, y’all!

Here’s a link to the resource library where the printable shopping list is! You will need to pull up this recipe post since it doesn’t offer a printable recipe.

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