5 Days of Keto Meals (Printable Recipes & Grocery List)

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Cutting your carbs?

We LOVE easy, delicious low carb and keto-friendly meal plans. If you do, too, we’ve got ya covered! Try these FIVE delicious keto meal recipes, plus a detailed grocery list available to print for FREE!

These easy keto meals include recipes and a printable grocery list.

Low-Carb Zucchini Pizza Casserole

(Yields 8 servings)


4 cups Zucchini, shredded (about 3 medium-sized zucchini)
1/4 tsp. Salt
1/2 cup Parmesan Cheese, grated
2 Eggs
1 tsp. Italian Seasoning
1/2 tsp. Garlic Powder
1 and 1/2 cups Mozzarella Cheese, shredded
1 lb. Ground Beef
1 cup Marinara Sauce
1/2 White Onion, chopped
2 TBSP. Olive Oil
20 Pepperoni slices (about 1 oz.)
1- 2.25 oz. can Black Olives, Sliced


  • Shred zucchini with a box shredder and place in a strainer or colander with salt. Press down to drain as much water as possible. Let sit for 10 minutes.
  • Mix zucchini with eggs, Parmesan cheese, garlic powder, Italian seasoning, and half of the mozzarella cheese.
  • Press into a greased 13×9-in baking dish.
  • Bake uncovered in the oven for 20 minutes at 400 degrees.
  • In a skillet, sauté onion with olive oil and brown ground beef until no longer pink. Drain meat if necessary.
  • Mix marinara sauce with cooked ground beef, and spoon over the zucchini mixture.
  • Sprinkle the remaining mozzarella cheese over the meat.
  • Top with pepperoni and olives.
  • Place back in the oven for another 15-20 minutes until cheese is melted.

Nutritional Information [per serving]: Calories: 385; Carbohydrates: 7g; Fiber: 1g; Fat: 27g; Protein: 30g.

Easy Keto Skillet Chicken Fajitas

(Yields 4 servings)


1.5 lbs. Fresh Chicken Breasts, sliced into strips
2 Bell Peppers, any color, sliced
1/2 Red Onion, sliced
3 Tablespoons Olive or Canola Oil, divided
1 Tablespoon Lemon juice
1.5 Teaspoons Ground Cumin
1 teaspoon Garlic Powder
1 teaspoon Dried Oregano
1/2 teaspoon Chili Powder
1/2 teaspoon Paprika
Salt & Pepper to taste

For Serving: Lettuce cups, avocado, cheese, hot sauce, etc.


  • In a large skillet, saute peppers and onions with 1 and 1/2 tablespoons of oil until crisp-tender, remove from skillet, and set aside.
  • In the same skillet, heat remaining oil, and add chicken.
  • Stir in seasonings and lemon juice.
  • Cook over medium-high heat for 5-6 minutes or until no longer pink.
  • Return pepper mixture to pan and heat through.
  • Serve on top of lettuce cups with any desired low carb topping such as avocado, cheese, and favorite hot sauce.

Nutritional Information [per serving]: without lettuce cups, avocado, cheese, hot sauce, etc]: Calories: 381; Carbohydrates: 9g; Fiber: 3g; Fat: 26g; Protein: 33g.

Slow Cooker Low-Carb Cabbage Roll Soup

(Yields about 12 cups)


2 TBSP Olive Oil
4 Cloves Garlic, minced
1/2 White Onion, chopped
1 lb ground beef
4 Cups Beef Stock
1 tsp Italian Seasoning
1 tsp smoked paprika
2 tsp garlic powder
1 tsp onion powder
1/2 tsp salt
1/2 tsp black pepper
2- 14.5 oz cans diced tomatoes, drained
3 TBSP fresh parsley, chopped
1 head cabbage, halved and sliced
3 cups riced cauliflower, frozen


  • Heat olive oil in a skillet on the stove with onion and garlic, and cook until onion is translucent.
  • Add ground meat, cook and drain excess grease, and transfer to slow cooker.
  • Add broth, diced tomatoes, spices, parsley, and cabbage, and riced cauliflower.
  • Cover and cook in slow cooker on HIGH for 3-4 hours, or LOW for 6 hours.
  • Note: Can alternatively simmer in a pot on the stove for 30-40 minutes instead of slow cooker.

Nutritional Information [per 1 cup serving]: Calories: 140; Carbohydrates: 11g; Fiber: 3g; Fat: 6g; Protein: 11g.

Slow Cooker Keto Cream Cheese Chicken

(Yields 6 servings)


2 lb. Chicken breast meat
2 Tbsp Italian Seasoning
8 oz. Cream Cheese, Plain
8 oz. Cream Cheese, Onion & Chive flavor
4 Bacon Slices, Cooked, Crumbled
4 cups Cauliflower, Riced (or desired amount for serving)
8 oz. Broccoli, chopped
Shredded Parmesan Cheese (optional topping)


  • Place raw chicken, cream cheese, and seasoning into a slow cooker.
  • Cover, and cook on HIGH for about 3- 4 hours or LOW for 6-8 until chicken is tender and can be shredded. (Mine was done at 3.5 hours on HIGH.)
  • 15 minutes before serving, add broccoli to slow cooker.
  • Fry bacon in a skillet on the stove, drain, and set aside.
  • Place riced cauliflower in skillet with a tiny amount of bacon grease and cook for a few minutes on medium heat until tender.
  • Shred chicken, stir sauce, and serve on top of cauliflower rice with crumbled bacon and Parmesan cheese, if desired.
  • Note: If sauce becomes too thick, just stir in a little cream or milk to thin.

Nutritional Information [per serving]: Calories: 582; Carbohydrates: 10g; Fiber: 2g; Fat: 36g; Protein: 55g.

Low-Carb Italian Sausage & Veggies Sheet Pan Meal

(Yields 5 Servings)


I lb. Italian Sausage (uncooked, in casings)
3 Bell Peppers, thickly sliced (Use whichever colors desired)
1 white onion, thickly sliced
1 cup cherry tomatoes
8 oz. Brussels Sprouts, trimmed
1 TBSP. Olive Oil
1/2 tsp. Cajun seasoning
Salt & Pepper to Taste


  • Line a sheet pan with parchment paper.
  • Cut sausage into fourths and place on pan with cut veggies.
  • Toss with olive oil, season, and Bake at 425 degrees for about 30-35 minutes until sausage is cooked through.

Nutritional Information [per serving]: Calories: 120; Carbohydrates: 9g; Fiber: 4g; Fat: 8g; Protein: 6g.

My family enjoyed all of these yummy meals!

Planning to make them yourself? Go for it!

Print our grocery list HERE.

Lina has a Bachelor's Degree from Northern Arizona University with 10 years of blogging and photography experience having work featured in Today.com, Martha Stewart, Country Living, Fox News, Buzzfeed, and HGTV.

Join The Discussion

Comments 46

  1. Tracy Chapman

    I’m so excited for this! We are just starting out keto and I’m excited to have a beginner week quide to go by!

  2. Betsy Beedle

    Just wondering if you could give total carb amounts.

    • Tim Phillips

      Likewise, what are the net carbs for each meal?

      • Carin

        net carbs are total carbs minus the fiber 🙂

    • Carin

      just take the per serving amount times the total servings

    • Fannie Wright

      I did Atkins over 45 years ago. So… keto is better for me but My problem is I’m allergic to dairy and peanuts, and I have Celiac disease. ….I can use almond milk, coconut milk/cream, coconut flour, no wheat, rye, barley, or oats. I NEED recipes to keep me on track.

  3. AJ

    Thank you for the recipes!
    FYI – I think the cook time for the cabbage roll soup needs to be corrected. It currently reads “LOW for 3-4 hours, or HIGH for 6 hours”.

    • Amber (Hip2Keto Sidekick)

      You’re welcome! Thanks for the heads up! Those details have been updated!

  4. Shirley Yeo

    What if you are still hungry after one serving and used up your carb count for that meal? Do you then eat no carb foods like meat and cheese?

    • Amber (Hip2Keto Sidekick)

      If you’re hungry after a serving, definitely look toward fats and meats to keep your macros in check. Also, it’s worth noting that if you’re REALLY hungry after a serving of something (especially if that is abnormal), you may potentially have a intolerance to the food. Cabbage and broccoli can do that to some folks. Some foods are also slightly more carby than others, which can effect especially temperamental blood sugars as well.

  5. Norma

    I just made the Zucchini Pizza Casserole last night, and it is fantastic! Serving sizes really are smaller, and it filled us all up really quickly. I’m excited to try more of the recipes. Thanks!

    • Lina D

      Oh thanks for the feedback! Glad you enjoyed ??

  6. Jennifer

    I made the Italian Sausage and Veggie meal yesterday. Yum! The whole family loved it. Thanks for the great recipe. I will be making this one again.

    • Lina D

      That’s so wonderful! We appreciate your feedback!

  7. Norma

    First I tried the zucchini pizza casserole, and last night I tried the “crack” chicken. Instead of riced cauliflower I used what I had on hand-zucchini noodles. It worked great! I’m dining on leftovers for lunch right now.

    • Amber (Hip2Keto Sidekick)

      YUM! SO glad you are enjoying the recipes!! Thanks for taking a moment to comment!

  8. Gman

    Thanks I am definitely lazy/dirty keto but please leave canola oil off your recipes … definitely no a good oil in any keto diet… Thanks for all the great recipes!!

    • Amber (Hip2Keto Sidekick)

      You’re welcome! Thanks for taking a moment to comment! The oil is just a suggestion. Be sure to use what works best for you!

  9. Leo

    Thanks so much!!
    Question, on the cabbage soup, I see add tomato paste, but I don’t see it in the ingredients list? Maybe I’m looking too hard ?

    • Lina D

      Great catch! No tomato paste needed. Sorry for the confusion ? Just use the diced tomatoes ?

  10. Yolanda

    I am new to all of this and these super easy recipes sound very delicious and very convenient, especially with the grocery list being available. My question is, out of these individual recipes or as a whole, how do you know what one serving is? Or is there just a rule of thumb when it comes to serving sizes with all Keto recipes?

    • Lina D (Hip2Save Sidekick)

      Great question! Moving forward we are going to provide more detailed serving size measurements per serving, per reader requests. For these, we let you know the number of servings per nutritional info, so you may have to measure after making to get the serving size. Thanks Yolanda!

    • Leigh

      For the sausage sheet meal, visualize dividing the tray in half, then each half into equal portions. Or you can weigh the meals.

      Thank you Hip2Keto for the recipes. I tried the sausage one, but with broccoli and slices of cabbage because I had to use up some vegetables in the fridge. I will be trying the others soon. I love how simple, quick and easy they are!

      • Collin (Mrs. Hip)

        Oh good! You are SO welcome, Leigh! Thanks a bunch for the helpful comment and feedback! Super happy you have been enjoying the recipes!


    Dont have the money to send in..but am anxious. To try it…

  12. Nahony Algarin

    My son is doing this new way of eating, he don’t like to call it diet, I serve chicken yesterday and I noticed that he looked bored with his meal, he is being doing so good at this, I am glad I found this recipes to keep him going with something different, Thank You

    • Amber (Hip Sidekick)

      Oh good! You’re so welcome!

  13. Sonya

    Cabbage roll soup printable link takes me to wordpress login and not the recipe 😀

    • Amber (Hip Sidekick)

      Thanks so much for bringing that to our attention! That link has been updated if you wanted to click back through!

    • Lina D (Hip2Save Sidekick)

      Oh thanks for finding that Sonya – I just fixed, so the link works now 👍

  14. Forrest Aldrich

    Can we use something else other than eggs to bind the zucchini ?

    • Lina D (Hip2Save Sidekick)

      I found this oil and water substitute online you could try. ——
      How to Substitute: For each egg, combine 2 tablespoons of water with 1 tablespoon vegetable oil and 2 teaspoons baking powder.

  15. Angela

    So, I made the cabbage roll soup tonight….OMG!! It tastes like vomit! 🤮 Just about every recipe I’ve tried off this site has been awesome but the cabbage roll soup is AWFUL!!

    • Amber (Hip Sidekick)

      Oh bummer! SO very sorry you didn’t care for this one, Angela. Thank you for the honest comment. Glad you have been enjoying our other recipes!

  16. shirley joncas

    thank you for the great recipes . this is only day 2 for me , and im kinda feeling my way

    • Angie (Hip2Keto Sidekick)

      Hi Shirley! This is so great to hear! Thank you for the feedback. You got this ❣

  17. Ila

    Thanks for the recipes on the sweets and the veggies. I love them and they get me moving.

    • Collin (Mrs. Hip)

      You’re most welcome!

  18. Ann

    Thanks for posting these to help us out! The zucchini bake was even better the next day.

    • Angie (Hip2Keto Sidekick)

      Hi Ann! Awww❤ I’m so happy to hear how much you loved it!! Thank you for letting us know!

  19. Gayle Hebert

    I loved the 5 freezer bag meals! What a great idea! Do you have any more freezer bag recipes that I can try? Great site! Thanks for your hard work!

  20. Colleen Sims

    Regarding the recipe for “Slow Cooker Keto Cream Cheese Chicken”. It states to “add seasoning packet”…what is that and where do I find out what it is? Or is it just the spiced called out in the recipe?
    Thank you

    • Lina D (Hip2Save Sidekick)

      Thanks Colleen! It should be just “seasoning” and I would just use maybe 2 tablespoons and go from there- I made the changes.

  21. Nicole Kitchel

    Recipes look amazing! Hope they don’t break the bank….

    • Jennifer (Hip Sidekick)

      Keto items do tend to cost more. I have found that once I keep the keto staple ingredients around, I don’t notice it anymore.

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