Large Family Keto Meal Plan #1 || July 2018

Large Family Keto Meal Plan #1

Look for our next meal plan next month.
You can check out our video here:

Tag us on social media! #LargeFamilyKetoMealPlans

The sides you choose to use to adapt your meals for your carby family are not
listed on the grocery list.  So don’t forget to add them to your shopping cart!

You can get this entire post as a pdf here. I keep mine in a 3 ring binder.

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#1 – Keto Jalapeno Popper Soup – Serves 4 - So we doubles the ingredients

A yummy creamy soup that can be adapted to meet the family’s carb desire with a baked
potato and a salad or a garlic bread.

In this recipes, we are making a few changes for our families.  

Bacon: You can interchange the 8 slices of bacon for ½ cp cooked crumbled bacon

Chicken Broth: We are aiming for bone broth when recipes call for broth.  You can use
anything you like.

Shredded Cheese: The recipe calls for half cheddar cheese and half monterey jack.  To
keep shopping easy, we are just sticking to cheddar cheese.

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#2 – Creamy low-carb Tuscan Shrimp Serves 4 – So we doubles the ingredients

Tuscan Shrimp is a fairly quick meal to make that allows for multiple variations.  On one
occasion I had fresh mushrooms on hand and no fire roasted tomatoes, so I cut up fresh
grape tomatoes and added my mushrooms.  I also happened to have a container of soft
brei cheese, I decided to add a cup of the creamy gooey goodness to my pan, it gave me
some thickness without starch and a nice creamy texture.   

I served this to my family by itself, and they were in love.  If they were so inclined to have a
heavier meal, say in the winter months I would serve it over a pasta, or to keep it lower carb
I might try it paired with the tender cooked flesh of a spaghetti squash. This versatile recipe
has become a go to  for me because its a lot of yummmm for such easy preparation.

In this recipes, we are making a few changes for our families

Garlic Cloves:  We converted the garlic clove to minced garlic, because, well I never mince
the garlic, I buy it. You can use ⅛ tsp of powder for every clove of garlic.

Asparagus: In my family, asparagus wouldn’t fly. So we are showing 1 lb of broccoli instead.
Stick to a green veggie and you will be fine.

Sun dried Tomatoes: We are using fresh cherry tomatoes, cut in half

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#3 – Freezer Lemon Butter Chicken with sweet potato fries and salad

This is one of my make ahead and freezer dump chicken meals.  I also have made this just
as a quick chicken in the oven too.  It requires just butter, lemon juice, and garlic and then
bake at 375.

I either cook it in the crock pot or bake it in the oven.  I love to add the sweet potato fries for
my carby family or even just a sweet potato.  I like to enjoy a side of steamed broccoli with
butter.

To make a quick sweet potato fries, we slice the potatoes into fries, coat with olive oil,
add salt and bake at 400.  We also do this with just white potatoes.

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#4 – Lasagna stuffed chicken breast – Serves 2-4, so we tripled this recipe.

Can always have a side pasta and pasta.  I might also add steamed broccoli!

In this recipes, we are making a few changes for our families

Marinara:  We simply take italian stewed tomatoes and blend them with a pinch of salt,
stevia, and tuscan garlic seasoning and walla!  We have no sugar marinara! I get my tuscan
garlic from Sams Club.

Remember to get the whole milk ricotta cheese.

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#5 – Crock pot Low Carb taco soup – serves 4 We are doubling this recipe.

My family will eat this up with corn chips and sour cream on top.  I might even add slice
avocado. If they really need something extra, you can serve it with a 7 layer taco dip that
uses refried beans.  My family loves when I add an extra treat to it, like layer taco dip.

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#6 – Eggroll in a bowl – serves 4 We are doubling this recipe.

We make this carb friendly, by adding stir fry rice from the frozen food aisle or the chinese
take out. I have even just made a side of Ramen Noodle, I know, don’t judge.

 

I love the touch of the sesame seeds on top.  This is one of my go to meals. It freezes
amazingly.  In fact, I usually freeze the coleslaw bag, since I am going to cook it anyways.
 It calls for ground pork, I typically use whatever I have ground. I have a few alternatives to
the ingredient list.  Choose what you love.

I grab my Liquid aminos instead of using Soy sauce from amazon!

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Bonus -  90 second bread

This can be used to fill different slots on your meal plan.  It can be made savory or sweet.
One of my favorite treats is choosing coconut flour, a little almond and vanilla extracts, and
some sliced strawberries, or blueberries, cooked up and topped with whipped cream.  For a
yummy grilled cheese, I use only almond flour, seasoned with italian herbs and garlic salt,
instead of cream cheese I use ricotta. When it is done cooking I slice it in half slip some
american cheese in between and use my George Foreman Grill to toast it up.  I like to
experiment with different cheeses and seasoning in this recipe, it is a great substitute for
cornbread when serving mexican dishes.  

	#1	#2	#3	#4	#5	#6	Total Serving 8	Total Serving 4
Bacon	8 slices						½ cp	¼ cp
Cream Cheese	8 oz				2 - 8oz		3 - 8 oz	2 blocks
Heavy Cream	1 cp	2 ½ cp			1 cp		2 qts	2 quarts
Bone broth	4 cps				8 cps		3 qts	1 ½ quarts
Salsa Verde	4 Tbsp						¼ cup	2 Tbsp
Garlic powder	½ tsp						½ tsp	¼ tsp
Shredded Cheese	3 cps				1 cp		4 cups	2 cups
Jalapeno	8						8	4
Xanthan gum	½ tsp						½ tsp	¼ tsp
Shrimp, frozen peeled		3 lbs					3 lbs	1 ½ lbs
Spinach, frozen		3 oz					3 oz	1 ½ oz
Minced Garlic cloves		6 tsp	2 Tbsp		9 tsp	9 tsp	½ cup	¼ cup
Broccoli, frozen		2 lb					2 lbs	1 lb
Parsley		4 Tbsp					4 Tbsp	2 Tbsp
Cherry tomatoes		few					1 pkg	1 package
Yellow onion		2			2	1	5	3
Italian Seasoning		2 Tbsp		9 tsp			½ cup	¼ cup
Butter		8 tbsp	4 Tbsp				1 ½ sticks	¾ stick
Parmesan Cheese		1 ⅓ cp					1 ⅓ cp	⅔ cups
White wine or vinegar		6 Tbsp					6 Tbsp	3 Tbsp
Chicken Thighs			5 lbs				5 lbs	2.5 lbs
Lemon Juice			4 Tbsp				4 Tbsp	2 Tbsp
Low-Sugar Marinara Sauce				3 cups			3 cups	1 ½ cps
Chicken Breast				6			6	3
eggs				3			3	2
Mozzarella				6 cups			6 cups	3 cups
Whole Ricotta Cheese				3 cups			3 cups	1 ½ cup
Ground Meat					2 lbs	2 lbs	4 lbs	2 lbs
Rotel 10 oz					4		4	2
Cumin powder					2 tsp		2 tsp	1 tsp
Cilantro					4 Tbsp		4 Tbsp	2 Tbsp
Sesame oil						4 Tbsp	4 Tbsp	2 Tbsp
Green onions						10	10	5
Ground ginger						1 tsp	1	½ tsp
Sriracha (optional)						2 TBSP	2 Tbsp	1 Tbsp
Soy Sauce						6 Tbsp	6 Tbsp	3 Tbsp
Rice Vinegar						2 TBSP	2 Tbsp	1 Tbsp
Sesame Seeds						4 TBSP	4 Tbsp	2 Tbsp
14 oz Coleslaw bag						2	2 bag	1 bag

I hope this helps you on your journey to wellness!  

Have a great week!