Easy Keto Meal Plan – Printable List & Walmart Grocery Links Included!
Need to create a meal plan for this coming week’s keto dinner menu?
No need to stress about what to cook for dinner because we have you covered with a week’s worth of DELICIOUS and comforting meals in our easy keto meal plan. These selections are easy to make and include common keto pantry staples and fresh ingredients that you may already have on hand.
The best part?
We’ve even included a FREE printable grocery list that you can take with you to the store. OR – if you’re like me and love shopping for groceries in your pajamas 🤗, you can click through the links on our grocery list here and add all of the ingredients to your Walmart Grocery cart for a quick and easy pick-up.
Not familiar with Walmart Grocery Pickup? Check out why we love using this grocery pick up service over on our sister-site, Hip2Save, and be sure to take advantage of their current promo codes:
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- DELIVERY – Free home delivery on $50 order, up to $9.95 value (exp. 1/31/21)
- WOWFRESH – $10 off first $50 order (new customers; limited time)
Here are our 5 easy and yummy keto dinner ideas for the week:
1.) Alice Springs Chicken
Prep Time: 15 min. Cook Time: 30 min. Serves: 4
This is an Outback Steakhouse copycat featuring honey mustard marinated chicken breasts with sauteed mushrooms, crispy bacon, and topped with melted cheddar cheese, and scallions.
INGREDIENTS:
For the Mustard Sauce:
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- 2 tablespoons yellow mustard
- 2 tablespoons dijon mustard
- 1/2 cup mayonnaise
- 2 teaspoons apple cider vinegar
- 1 tablespoon Swerve, confectioners
- 1/2 teaspoon garlic powder
- 1/4 teaspoon paprika
For the Chicken:
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- 4 thin chicken breasts, about 1.5 pounds
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 8 oz. button mushrooms, sliced
- 1 tablespoon butter
- 4 slices of bacon, cooked
- 1 1/2 cups cheddar cheese, shredded
- optional garnish: scallions
2.) Keto Tex Mex Casserole
Prep Time: 20 min. Cook Time: 20 min. Serves: 4
A hearty, satisfying casserole featuring cheesy ground beef and chipotle salsa for lots of Tex Mex flavor!
INGREDIENTS:
For the Casserole:
-
- 1 1/2 pounds ground beef
- 1/4 cup diced onion
- 2 teaspoons chili powder
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- pinch of ground cloves
- 1 medium zucchini, chopped
- 8 oz. chipotle chile salsa (in a jar)
- 2 oz. green chiles (from a can)
- 6 oz. shredded Mexican blend cheese
Optional Toppings:
3.) Cajun Butter Steak Bites
Prep Time: 15 min. Cook Time: 15 min. Serves: 5
Tender bites of seasoned steak and peppers with a garlic butter drizzle are featured in this irresistibly easy skillet dinner!
INGREDIENTS:
For the Seasoning:
-
- 1 tablespoon paprika
- 1 teaspoon garlic powder
- 1/4 teaspoon cayenne powder (or more if you’d like spicier)
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
For the Skillet Meal:
4.) Keto Chicken Cordon Bleu Casserole
Prep Time: 15 min. Cook Time: 60 min. Serves: 6
Delicious Chicken Cordon Bleu is converted into an easy weeknight casserole dish with hearty layers of chicken, ham, and melted Swiss cheese.
INGREDIENTS:
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- 1 large cauliflower head (cut cauliflower into medium size florets)
- 4-5 chicken breast, cut into 1/2 cubes
- 1/2 tablespoon garlic powder
- 1 tablespoon Italian seasoning
- 3-4 tablespoons Dijon mustard (if you are a fan of dijon, bump it up to 4 tablespoons)
- 1 cup sour cream
- 8-10 slices deli ham, cut into strips
- 11 slices Swiss cheese
- 2 cups crushed pork rinds
- 1/2 cup parmesan cheese
5.) Hearty Italian Meatball Soup with Zucchini Noodles
Prep Time: 8 min. Cook Time: 50 min. Serves: 8
This hearty soup features homemade Italian keto meatballs with freshly spiralized zucchini noodles, swimming around in a tasty tomato broth.
INGREDIENTS:
For the Meatballs:
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- 2 pounds ground beef
- 1/2 cup chopped onion
- 1/3 cup chopped parsley
- 2 teaspoons minced garlic
- 2 teaspoons Italian seasoning
- 2 teaspoons garlic salt
- 1 teaspoon ground pepper
For the Soup:
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- 2 tablespoons olive oil
- 1/2 cup chopped celery
- 1/2 cup chopped mushrooms
- 1/2 cup chopped onion
- salt & pepper to taste
- 3 medium zucchinis, spiralized
- 28 oz. can diced tomatoes
- 1 pinch red pepper flakes
- 32 oz. beef broth
Need some suggestions for easy side dishes to pair with these main dish ideas?
While many of these recipes can be enjoyed on their own, you can round out the meal with some of our favorite easy side dishes, such as:
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- Roasted brussels sprouts
- Bag of Caesar salad mix (minus the croutons)
- Frozen cauliflower rice
- Steam fresh broccoli florets with Kerrygold butter
- Easy one-bowl keto biscuits
Breakfast, Lunch, & In-Betweens
Breakfast doesn’t need to be a fuss. If you’re busy, a couple of pieces of bacon and maybe some bulletproof coffee can suffice. If you’re feeling like you want to prep ahead a little make these super easy ham and cheese cups, and then reheat them during the week for an easy grab and go breakfast! Another favorite are these super easy and delicious keto pancakes you can whip up in the blender!
For lunch consider making some easy ham and pickle roll-ups, and also this 3 ingredient avocado chicken salad. Check out these other grab and go lunch ideas to make for home or work. We love these homemade keto Kind bars as a yummy low carb snack ides.
If you have a sweet tooth, keep these keto almond butter fat bombs in the freezer as a treat!
Finally, many Hip2Keto team members practice intermittent fasting, including Collin, and basically do a 24 hour fast where she doesn’t eat until dinner each night and then fasts until the next night (other than coffee). Go HERE for more info on that.
Place your order using Walmart Grocery by clicking on the links here (and don’t forget to use promo code WOWFRESH if you’re a new Walmart Grocery user!) or print out our grocery list to shop in-store!
This all looks amazing. I printed out recipes (because I can’t see on my little phone when i am cooking. lol) grocery list went into Walmart app to pick up on Sat. night. I plan on cooking soup and casserole on Sunday as meal prep for busy nights and lunches. Thank you!
Oh good!! Glad we can be apart of your meal planning – enjoy!!
Love this! Thanks.
You are very welcome!
Thank you so much. This is very helpful.
Oh sure! Enjoy 😉
Thank you so much. Been waiting for this to come.
You’re very welcome!!
I’m so new to this so THANK YOU for the easy shopping list. I got all the stuff with the Walmart grocery app (that is new for me too LOL). Now my question is what do I do with all the stuff I bought? will there be recipes or have I missed that? TY 🙂
Oh my word — so sorry – I see I crossed right over them. I’m guessing my journey will be full of a lot of new stuff (for an old lady . haha).
You got this! You are off to a good start, tammyluther!
I’m ready, but am curious, is there is just a menu listed, or are each of the dishes listed with preparation included which is what I’m seeing. I can take the time to write it out for myself because that’s how I function, but if it’s already done, then hitting PRINT is easier! Thanks
Hi Yvonne! Be sure to click through each recipe link above to find the full recipe details listed! You can print each one when clicking on the printer icon located at the top right of the page. Hope this helps!
I don’t see an actual meal plan- only dinner ideas. Am I missing something? I really have problems with breakfast ideas.
Yes these are dinners. We actually have quite a few nice breakfast ideas here :
https://hip2keto.com/category/keto-recipes/breakfast/
I must be missing it but I don’t see the entire meal plan for the week.
Hi Stacey! This is the dinner plan for the week. We do have lunch and breakfast ideas as well –
https://hip2keto.com/category/keto-recipes/breakfast/
https://hip2keto.com/category/keto-recipes/lunch-ideas/
You can also find additional meal plans over here –> https://hip2keto.com/category/keto-meal-plans/
Hope this helps!
Confused. So we take the the ideas and create our own daily menu? I need to take the recipe macros to meet my daily requirements? I decide what to eat for breakfast, lunch, dinner and when i want to I.F. or OMAD?
Hi Jeannie! Breakfast and lunch suggestions are in the post and are entirely up to you. Be sure to check out our recipes for more options –
https://hip2keto.com/category/keto-recipes/breakfast/
https://hip2keto.com/category/keto-recipes/lunch-ideas/
Also, here is a guide for some popular IF schedules if you wanted to follow intermittent fasting: https://hip2keto.com/tips/popular-keto-intermittent-fasting-plans/
Today is my first day on the keto challenge I’m very excited🤗
Yay! Welcome, Jamie! We’re so very glad you could join us! 🙌🎉
Any vegetarian Ideas?
Yes! We have a list here!
Hi there, Just joined today and I’m really liking the choices for food. I’m a bit confused as to amounts? Is it just a serving size we eat or can we eat more if we are hungry? Is this beneficial for weight loss?
A great place to answer your questions is to start here.
Brand new to Keto and feeling a little overwhelmed. Just found this amazing App and I’m feeling optimistic that I’ll be just fine now!! Thanks for offering such a wonderful resource!!
Hi there! We are so happy to have you here with us! Please feel free to join our awesome & supportive online community❤ You can get lots of great advice there too. Also all the resources you will ever need are right here at your fingertips! Welcome aboard!
https://www.facebook.com/groups/hip2keto30dayketochallenge/?ref=share
I just started Keto 5 days ago and so far so good, I’ve lost 5 lbs!😃 Anyways, I am curious as to how you can incorporate “cheat meals” or how you handle those days or meals once in awhile. I can do this as long as once in awhile I can have an occasional margarita and chips… lol Any pointers or tips on this is much appreciated! Thank you
Hi Angie! Congrats on your success in just five days! Thanks for sharing that with us! Here are some tips and information that may be helpful!
https://hip2keto.com/tips/keto-tips-personalize-hack-diet/
https://hip2keto.com/tips/keto-diet-fail-back-on-track-tips/
https://hip2keto.com/tips/cheat-keto-diet/
https://hip2keto.com/tips/ask-keto-nutritionist-hashimotos-cheat-days-exercise/
I’m looking at the meal plans and I have 3 problems. I don’t eat bacon. I don’t eat cheese with meat and I don’t live in USA so American products are not available. Are there substitutes for bacon and is it ok to just omit the cheese?
For the bacon, you can use uncured meats such as salami, pepperoni, prosciutto or cold cuts. The cheese provides a great source of protein and fat. Are you able to try different varieties of cheese?