This weekly Easy Keto Meal Plan includes 5 delicious keto dinners as well as an easy low-carb meal prep snack! Download the printable meal plan and shopping list with net carb counts for an easy week of keto recipes!
This week, I chose five easy, nutritional, keto-friendly dinners and added a great meal prep breakfast you can keep in the fridge or freezer. With the printable shopping list, you can save time grocery shopping! I also included meal prep tips for each meal so you can easily organize a “prep day” to make your week easier or find time during the week to make sure your evenings run smoothly!
When you click through to each individual recipe, it’ll take you to the full, detailed, step-by-step instructions. This includes a printable recipe card that includes nutrition information, too (right at the bottom of the card). To figure out the net carb count, I subtract the amount of fiber from the amount of carbs.
At the bottom of this post, you’ll find a printable meal plan (with space to fill in your own needs & weekend plans) as well as an organized grocery list to help make things even easier. If you’re struggling to download, make sure your ad blocker is off. Now sit back and enjoy a week of easy, delicious, keto meals!
Bonus Breakfast: Bacon Cheddar Chaffles
These Bacon Cheddar Chaffles are an excellent breakfast, snack, or meal! You can top these with chili for a savory, filling dinner or top with a fried egg for a winning breakfast! This recipe makes 5 cheese waffles at only 2.2 net carbs.
Monday: Keto Broccoli Cheddar Chicken
This one-pan Keto Broccoli Cheddar Chicken is super comforting for a chilly weeknight dinner. This recipe feeds 4 and has just 6.6 net carbs per serving. Side dish recommendation: Keto Three Cheese Biscuits — Just 2 net carbs per biscuit, easy to meal prep, and leftovers would be great in tomorrow’s soup!
Tuesday: Instant Pot Zuppa Toscana
This Instant Pot Zuppa Toscana is a hearty, creamy soup that is perfect for leftovers! This recipe makes 6 servings for just 6.4 net carbs each. Side dish/appetizer recommendation: Keto Antipasto Salad — 5.6 net carbs for six large salads, 2.8 net carbs for 12 small side salads. Super easy to meal prep and requires no cooking!
Wednesday: Keto Chicken Parmesan
This Keto Chicken Parmesan is wonderfully crispy and covered in a low-carb marinara! This recipe makes 4 servings (5.1 net carbs each), and I recommend using large breasts since you’ll be cutting them in half. Side dish recommendation: Cacio e Pepe Zoodles — Just 2.2 net carbs per serving, and a super flavorful pasta substitute!
Thursday: Instant Pot Tacos
These Instant Pot Tacos can also be made in the slow cooker for ultimate hands-off convenience! This recipe makes 6 servings (2 street tacos each) for 4.7 net carbs. You could also skip the tortillas and make a taco salad with this shredded beef! I used Mission Carb Balance tortillas. Side dish recommendations: Spicy Keto Coleslaw — Just 1.6 net carbs per serving. The recipe card is in the same link as the tacos, just scroll down a little bit further for the slaw.
Friday: Keto Chicken Tenders
These Keto Chicken Tenders are the perfect kid-friendly keto dinner! This recipe makes 6 servings (2 tenders each) for just 2.4 net carbs. Side dish recommendation: Easy Green Bean Fries — 5.6 net carbs per serving, and perfect to dip in ranch!
Keto Meal Prep Tips:
One Pan Chicken –
This easy, cheesy meal is super easy to make ahead of time! You can just make the entire dish ahead of time, then cover and bake until warmed to reheat. It will stay good in the fridge up to 4 days. If you want the best texture and taste while still saving time, you could complete all the steps before baking, then save the baking until you’re ready to serve.
Zuppa Toscana –
To save time, you could cook the bacon and Italian sausage ahead of time. You could also make it ahead of time and store in the fridge up to four days because it reheats beautifully! You could reheat this in a slow cooker, in a pot on the stove, or by the bowl in the microwave.
Chicken Parmesan –
To meal prep this dish, you could bread the chicken and store in the fridge for up to 2 days or in the freezer for 1 month. Then when ready to serve, you can just fry and bake. Because we don’t fry the chicken long enough to cook it completely, it’s not recommended to fry and then store for longer than one day. You could fry these early in the day (like before a party), store covered in the fridge, then top with marinara and cheese and bake that evening.
Tacos –
This shredded beef is perfect for meal prep. You can make this up to 4 days ahead of time and refrigerate or you could freeze it for 3-4 months! When you’re ready to serve, just reheat in the microwave, in a slow cooker, in a skillet, in the oven (cover if you’re worried about it drying out, leave uncovered if you want some crispy bits).
Chicken Tenders –
These chicken tenders are excellent for meal prep! You can bread and freeze them before cooking or freeze after cooking. They will store well in the fridge up to four days and reheat well in the oven or air fryer. They make great chicken wraps, salad toppers, or leftover lunch!
Easy Keto Meal Plan (Click Here to Download Week 31)
