Gluten Free / Low Carb / Keto Meal Plan For The Week Of Monday, July 26th – Sunday, August 1st

Here’s the low carb / Gluten free meal plan for the week of Monday, July 26th – Sunday, August 1st. 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: Egg Muffins (Southern Keto page 66) 0.6 net carbs

Lunch: Turkey Lettuce Wrap 1.1 net carbs served with Mac’s Bbq Pork Rinds 0 net carbs (If you don’t know about the bbq pork rinds read my article on vacation eating and under snacks I talk about why these are the BEST pork rinds EVER!)

Snack #1: Celery (1 stalk is 0.6 net carbs cut into thirds) with Pimento Cheese (Southern Keto page 90) 2.9 net carbs = 3.5

Snack #2: 1/2 an avocado sliced (1 Haas Avocado) 1.4 net carbs sprinkle with Everything Bagel Seasoning

Carb Count So Far for the Day: 6.6 net carbs

Monday Dinner: Chicken Leg Quarters seasoned with Hidden Valley Ranch Seasoning (not the dip mix but the seasoning!) 0 net carbs Old Fashioned Green Beans (Southern Keto page 214) 6.1 net carbs NON-LOW CARB EATERS: Creamy Parmesan Risotto (these are gluten free) Carb Count For The Day: 12.7 net carbs

Chicken Directions:  pour avocado oil (this is my favorite) evenly over chicken and rub all over.  Then season with ranch seasoning. Pour generously all over to evenly coat. Then pat to stick. I only cover the top of the chicken. 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. 

Tuesday Dinner: Sweet and Spicy Fried Shrimp (Simply Keto page 120) 5.4 net carbs Cauliflower Fried Rice (Simply Keto page 243) 6 net carbs NON-LOW CARB EATERS: Sesame Broccoli (Instant Pot Keto page 78) Carb Count For The Day: 18 net carbs

Wednesday Dinner: Parmesan – Crusted Salmon Bake with Asparagus (Simply Keto page 224) 3.8 net carbs Arugula Salad (Simply Keto page 230) 4 net carbs  Carb Count For The Day: 14.4 net carbs

Thursday Dinner: Bunless Philly Cheeseseaks (Simply Keto page 174) 4.5 net carbs You could also serve this on my hamburger buns 4.3 net carbs Mac’s BBQ Pork Rinds 0 net carbs NON-LOW CARB EATERS: Corn on the cob Carb Count For The Day: 15.4 net carbs

Friday Dinner: 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) Carb Count For The Day: 16.2 net carbs (This count includes my Hamburger Bun)

Saturday Dinner: Grilled Parmesan Garlic Wings (Simply Keto page 210) 1 net carbs Roasted Broccoli (Simply Keto page 248) 2.5 net carbs NON-LOW CARB EATERS: Alfredo Risotto (this one is gluten free) Carb Count For The Day: 10.1 net carbs

Sunday Dinner: Slow Cooker Pulled Pork (Southern Keto Page 158) 0.5 net carbs Mashed Cauliflower (Simply Keto page 246) 4.5 net carbs Drop Biscuits (Southern Keto page 72) 1.5 net carbs NON-LOW CARB EATERS: Roasted carrots Carb Count For The Day: 12.6 net carbs

Again, I’m not a doctor, I’m not a nutritionist I’m just a mom that has diabetes and Celiac disease and knows how to plan a dinner / dinner party. Since I’m so easily affected by cross contamination we do eat at home a lot and actually prefer to have friends over instead of going out. It’s just easier, and my parents said all of that partying in my 20’s would never amount to anything! LOL!

Here are a few tools that do make cooking at home a little bit easier:

This one is HUGE for me because I never know when a recipe calls for lets just say 2 cups of spinach … is it packed in there is it loose? It’s easier to just weigh everything. All food labels will give a serving size in cups and in grams. You can turn the scale to grams and weigh your servings to stay on track with your macros. Yes, I do weigh everything including my wine!

These Pyrex casserole dishes are my favorite. I’m big on making food ahead of time. With these I can cook leisurely or the day before and stick them in the fridge! These lids are so much better than til foil because I can stack them! Since these are also baking dishes they’re safe to stick in the oven to re-heat.


Be sure you’re subscribed to my email list to stay up to date with what I’m cooking for the week. As always everything is always gluten free, low carb and sugar free.

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Disclosure: Some of the links included in this blog post are affiliate links, meaning that, at no additional cost to you, I may earn a commission if you click through the link and make a purchase.

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