Here’s the low carb / Gluten free meal plan for the week of Monday, June 28th – Sunday, July 4th. All recipes are taken from Southern Keto which was our March Book Club pick and Simply Keto which was our April Book Club pick. In case you missed my summer vacation announcement please read the post here. Otherwise, I’ll begin picking new books in August.
Breakfast: Quick and Easy Capicola Egg Cups (Simply Keto page 108) 1.6 net carbs
Lunch: Tuna Salad 0 net carbs Serve on bed of spinach (2 cups) 0.8 net carbs or Serve on My Hamburger buns 4.3 net carbs
Tuna Salad Directions: I like the Starkist Tuna in water but in the pouch not in the can. These directions are for the small pouch not the big one! Put the entire pouch in a bowl, mix with one Tablespoon on Hellman’s Real Mayonnaise, one Tablespoon of dill pickle relish (this has 0 carbs), sprinkle with dried dill. Mix all ingredients together. That’s it!!!
Snack #1: Pork Rinds 0 net carbs Baked BLT Dip (Southern Keto page 108) 2 net carbs
Snack #2: Hard Boiled Egg (1 large) 0.6 net carbs sprinkle with Everything Bagel Seasoning
Carb Count So Far for the Day: 5 net carbs (I used spinach in this count)
Monday Dinner: 7.1 net carbs Chicken Leg Quarters seasoned with salt and pepper (I like pink Himalayan sea salt and use fresh cracked black pepper. It makes all the difference!) 0 net carbs Green Bean Bacon Bundles (Southern Keto page 196) 2.1 net carbs NON-LOW CARB EATERS: Creamy Parmesan Risotto (these are gluten free)
Chicken Directions: pour avocado oil evenly over chicken and rub all over. Then season with salt and pepper then massage all over to evenly coat. Cook for 40 minutes on 400 degrees do NOT flip. It will be nice and crispy. If chicken isn’t quite golden keep adding 5 minutes until you get the desired color.
Pork Chop Directions: pour avocado oil evenly over pork chops and rub all over. Then season with Hidden Valley Ranch Seasoning (this is NOT the dip powder). Put more on than you think the flavor cooks off. Cook for 40 minutes on 400 degrees do NOT flip.
Wednesday Dinner: 8.7 net carbs Pesto Shrimp Kabobs (Simply Keto page 226) 1.3 net carbs Parmesan Asparagus (Southern Keto page 211) 2.4 net carbs NON-LOW CARB EATERS: Alfredo Risotto (this is gluten free)
Thursday Dinner: 12.5 Chicken Parmesan (Simply Keto page 194) 7.5 net carbs This recipe already includes Zucchini noodles (page 254) NON-LOW CARB EATERS: Garlic bread
Friday Dinner: 14.6 (This count includes my Hamburger Bun) Hamburgers (these are my FAVORITE!!!!) bunless or Served on my Hamburger Buns 4.3 net carbs Broccoli Cauliflower Salad (Southern Keto page 132) 5.3 net carbs NON-LOW CARB EATERS: Sweet Potato Fries (these are gluten free)
Saturday Dinner: 12.8 net carbs (I used Ken’s salad dressing in this carb count. If you make your own dressing your numbers will be lower) Barbecue Pulled Pork Pizza (Southern Keto page 184) 4.8 net carbs Caesar Salad: Dole American Salad Blend (just get one in a package, it’s easier 85grams is 2 net carbs) Use the Quick and Easy Caesar Dressing recipe (Simply Keto page 74) 0.3 net carbs or if you don’t want to make your own dressing Ken’s Caesar Dressing is delicious and only has 1 net carb NON-LOW CARB EATERS: Corn on the cob
Sunday Dinner: 13 net carbs Simply Roasted Chicken (Simply Keto Page 204) 1.4 net carbs Mashed Cauliflower (Simply Keto page 246) 4.5 net carbs Skillet Cornbread (Southern Keto page 74) 2.1 net carbs NON-LOW CARB EATERS: Roasted carrots
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