Keto Meal Plan

The best advice I can give you when you’re new to this way of eating is to always be prepared. You’re most likely to eat something you didn’t really want if you find yourself hungry and without good options. That means:

  • Keep staples on hand that you can always eat in a pinch.
  • For me that means eggs, canned tuna and sardines, nuts (macadamias are my favorite!), bone
    broth, and Primal Fuel whey protein powder. Of course I always have Primal Kitchen Mayo, Avocado Oil, and salad dressings on hand, and I always have some sort of leafy green in the fridge.
  • Do a weekly fridge stock and food prep session.

It’s worth setting aside a couple hours one day to stock your fridge for the entire week. Sunday afternoon is the most convenient option for most people. Note that this doesn’t require having a set menu plan, although it’s great if you like to plan out all your meals for the week and then prep accordingly. My weekly routine includes:

  • Grocery shop (don’t forget to check pantry staples like oil and spices!) and trip to the farmer’s market
  • Wash and chop raw veggies
  • Cook 1 or 2 proteins
  • Grill or roast 1 or 2 vegetables
  • Hard-boil a dozen eggs

Optional but awesome things you might also do:

  • Put a soup, stew, or chili in the slow cooker, or make bone broth
  • Portion out your food for the week’s lunches

Keep Meal Planning Simple

I have said before that I usually keep things pretty simple—lots of Big Ass Omelets and Big Ass Salads for me. I know plenty of people who prefer cycling through the same three to five favorite meals over and over, and there’s nothing wrong with that. As long as the meals are well balanced and contain adequate nutrients, there’s no reason to complicate things.

However, if you’re a person who enjoys cooking more elaborate meals, you can absolutely do that, too! There are basically limitless options for delicious, enticing, Primal- and keto-friendly dishes. Look for meat, egg, and veggie dishes with interesting preparations, seasonings, and sauces.

Remember, real food tastes better!

How to Create a Meal Plan

The purpose of this meal plan is to show that it’s easy and satisfying to eat Primal (and keto-friendly) meals. This is what I eat day in and day out.

Since I’ve been eating Primally for well over a decade now (I’m almost inching up on the two decade mark—yikes!), it’s the norm for me. If you’re coming from a Standard American Diet or similar modern eating pattern, I realize this might seem like a lot of work, or just completely foreign, but I assure you that it becomes second nature once you’re in the habit of preparing healthy recipes like the ones provided here.

Don’t fret if these specific meals don’t appeal to you. By no means are you required to try out this plan. It is meant to serve as an example—a “week in the life of Primal/keto.” If you do want to try it, feel free to swap out meals that don’t appeal to you. You can always make a Big Ass Salad or Big Ass Omelet for any meal. I probably eat each three or four times per week… at least!

Keto Salad Jar

As I said, I definitely recommend having a few grab-and-go options in your fridge in case your meal planning hits a bump—your meeting runs late, traffic is extra heavy, your kid forgot he needs help on his school project that’s due (you guessed it) tomorrow. Leftovers and raw vegetables are your friend.

And remember, preparing and eating food should be enjoyable. Eating healthy, nourishing fare is one of the great pleasures in life. Don’t shortchange yourself here.

Meal Plan: Sample Week

Day 0: Meal prep

Day 1 Keto Meal Plan

Day 2 Keto Meal Plan

Day 3 Keto Meal Plan

Day 4 Keto Meal Plan

Day 5 Keto Meal Plan

Day 6 Keto Meal Plan

Day 7 Keto Meal Plan

Keto-Friendly Snacks

Keto Snacks Tuna Boats

It’s better to eat enough food during your meals than to snack throughout the day. However, I’ve
always suggested people listen to their bodies. Especially when you’re transitioning to a new way
of eating, you might find yourself getting hungry between meals. If you do snack, make it count by
choosing nutrient-dense foods such as:

  • Chicken liver pate with sliced raw veggies
  • Greek yogurt with berries and raw cacao nibs
  • Veggies with homemade guacamole or dip
  • Half an avocado stuffed with tuna or raw almond butter
  • Hard-boiled eggs with a dollop of Primal Kitchen Mayo and everything bagel seasoning
  • Collard green wrap with sardines and Primal Kitchen Chipotle Lime Mayo
  • Apple or celery with raw almond butter
  • Homemade trail mix with nuts, unsweetened coconut flakes, and dark chocolate
  • Dark chocolate with coconut butter

My Big Ass Specialties: Omelets & Salads

Big Ass Omelet

Big Ass Omelets

  1. Start with at least 3 eggs if you’re on the smaller side or 4 eggs if you’re on the bigger side.
  2. Remember, one large egg has about 6 grams of protein (plus 5 grams of fat and less than one gram of carbohydrate), so eat plenty!
  3. Select a cooking fat.
  4. Choose your mix-ins. These are just my favorites, but the sky’s the limit here. If your favorite ingredient isn’t on this list but it’s Primal-approved, by all means add it! And, of course, everything is optional. For example, you don’t have to add dairy if you don’t tolerate it.

Here are some keto-friendly protein options to mix into your omelets:

  • Sugar-free bacon
  • Sugar-free sausage
  • Salmon
  • Smoked salmon
  • Shrimp
  • Steak
  • Ground beef
  • Beef roast
  • Pork roast
  • Ham
  • Ground turkey

Big Ass Omelet

Here are some keto-friendly vegetables (and veggie-like fruits) to mix into your omelets:

  • Asparagus
  • Avocado
  • Beet greens
  • Bell pepper
  • Broccoli
  • Chard
  • Kale
  • Mushrooms
  • Onion
  • Olives
  • Tomatoes
  • Scallions
  • Spinach
  • Yellow squash
  • Zucchini

Here are some keto-friendly herbs and spices to mix into your omelets:

  • Salt
  • Pepper
  • Basil
  • Cilantro
  • Cumin
  • Garlic
  • Oregano
  • Paprika
  • Parsley
  • Turmeric
  • Hot pepper sauce
  • Pesto
  • Chimichurri
  • Heavy cream
  • Half and half
  • Sour cream
  • Cheddar cheese
  • Cottage cheese
  • Feta cheese
  • Goat cheese
  • Monterey Jack cheese
  • Mozzarella cheese
  • Parmesan cheese
  • Swiss cheese
  • Coconut milk
  • Nut milk

Big Ass Salads

Big Ass Keto Salad

Start with a very generous serving of fresh greens. I usually combine a few different types, and I
mix in fresh chopped herbs whenever I have them on hand. My favorites are:

  • Lettuce
  • Kale
  • Arugula
  • Chard
  • Spinach
  • Green cabbage
  • Red cabbage
  • Beet greens
  • Dandelion greens
  • Basil
  • Cilantro
  • Chives
  • Mint
  • Parsley

Choose your dressing. No surprise, I usually use one of the dressings from my Primal Kitchen line of products. I formulated these specifically because I couldn’t find salad dressings that weren’t made with health-compromising polyunsaturated oils. You can also make your own dressings with approved oils. Here are some recipes if you’d like ideas.

Big Ass Keto Salad

Recommended keto-friendly salad dressings:

Choose your mix-ins. As with the Big Ass Omelets, this list is meant to get your creative juices flowing (and your mouth watering). Feel free to include things that aren’t on these lists as long as they’re Primal-approved.

Here are some mix-in fruit and veggie ideas:

  • Artichoke hearts
  • Asparagus
  • Avocado
  • Bell peppers
  • Broccoli
  • Carrots
  • Cauliflower
  • Celery
  • Fennel
  • Mushrooms
  • Onion
  • Olives
  • Radish
  • Tomatoes
  • Scallions
  • Sprouts
  • Yellow squash
  • Zucchini
  • Blueberries
  • Blackberries
  • Raspberries
  • Strawberries

Here are some mix-in protein ideas:

  • Chicken
  • Salmon
  • Smoked salmon
  • Sardines
  • Shrimp
  • Tuna
  • White fish
  • Steak
  • Ground beef
  • Pot roast
  • Roast turkey
  • Ground turkey
  • Eggs
  • Ham
  • Sugar-free bacon or sausage

Here are some mix-in nut & seed ideas:

  • Almonds
  • Pecans
  • Walnuts
  • Macadamias
  • Pistachios
  • Brazil nuts
  • Hazelnuts
  • Sunflower seeds
  • Pumpkin seeds
  • Flaxseeds
  • Hemp seeds

Here are some cheeses (opt for full-fat) you can mix in:

  • Cheddar
  • Cottage
  • Feta
  • Goat
  • Gruyere
  • Monterey Jack
  • Mozzarella
  • Parmesan
  • Swiss

For more keto meal plan ideas, you might like to read:

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