Feed Your Week Meal Plan

Need some structure in your life?

Well, you’re in luck! Below I have provided you with a full 5 day plan, packed with low carb goodness at each meal. These are some of my favorite meals I have shared thus far, and the recipes are all available on my website!

My goal is to take the stress out of grocery shopping so that you can go to the store with ease. Whenever I have a set grocery list, I find it so much easier to not buy random snacks & treats that I just don’t need in my life. This will help you focus on what you need to accomplish during the week vs. what you are going to eat - you’ve got this!

The beauty in this plan is that you can adjust it to meet your needs. If you don’t like breakfast, skip it! You could also sub in the smoothies for any of the lunch dishes instead. You could also double any recipe to have left overs the next day and cut out part of the cooking.

I hope you love my first plan, and I will have many more to come!

P.S. My dinner ingredients are all based on 2 servings.

SHOPPING LIST

Pantry Items:

• Protein Powder - Chocolate or Vanilla 

• Hemp Hearts or Chia Seeds

• Sunflower Seeds

• Olive Oil 

• Avocado Oil

• Red Wine Vinegar

• Red Pepper Flakes 

• Salt 

• Pepper

• Canned Tuna

• Nori

• Sesame Seeds

• Coconut Aminos (option to use soy sauce)

• Sriracha 

• Worcestershire sauce

• Dried Oregano 

• Dried Thyme

• Cumin

• Paprika

• Turmeric

• Cinnamon

• Almond Meal

• Nutritional Yeast (optional)

• Onion Powder

• Garlic Powder

• Balsamic Vinegar

• Pizza Sauce or Canned Tomato Sauce

• Jar of Artichoke Hearts

• Jar of Roasted Red Peppers

• Jar of Kalamata Olives

• Mayonnaise

• Almond Butter (optional)

Produce:

• Spinach (fresh or frozen)

• Strawberries or Blueberries (fresh or frozen)

• 1-2 Romaine Lettuce Hearts (optional)

• 16 oz Arugula

• 3 Cucumbers

• 5-6 Roma Tomatos or Cherry Tomatos

• 4 Avocados (frozen and fresh)

• 1-2 cups Shredded Carrots

• Microgreen Sprouts

• 1 Spaghetti Squash 

• 4 Lemons

• 10 Cloves Garlic

• 2 Yellow Onion

• Parsley

• 1/2 Cabbage

• 8 oz Mushrooms

• Basil

• Cauliflower Rice (frozen works)

• Hummus 

• Dill 

Dairy:

• Heavy Cream

• Almond Milk (optional)

• Goat Cheese 

• Cream Cheese

• Parmesan Cheese (optional)

• Greek Yogurt 

Proteins: 

• 1 lb Ground Beef (grass fed preferred) 

• 1 lb Boneless Skinless Chicken Thighs 

• 1 lb Chicken Cutlets 

• 1 Egg

• Pancetta (optional)

MEAL PLAN

Monday 

Breakfast: Fab 4 Smoothie - Place all ingredients in blender & blend

• 1 serving Protein Powder

• 2 cups Spinach (or as much as desired)

• 1/2 Avocado or 1 tablespoon Almond Butter

• 1/4 Strawberries or Blueberries 

• 1 serving Hemp Hearts or Chia Seeds

• 1-2 cups Water or Almond Milk

Lunch: Tuna Salad

• Romaine Or Arugula 

• Tuna drained and mixed with mayo and seasoning 

• Olives (Kalamata or Black)

• Cucumber

• Tomato 

• Avocado

• Shredded Carrots

• Microgreen Sprouts

• Sunflower Seeds

• Dressing - Olive Oil, Red Wine Vinegar, Red Pepper Flake, Salt, Pepper

Dinner: Spaghetti Squash Arrabitaia 

• Spaghetti Squash 

• Tomato (Cherry or Roma)

• Kalamata Olives 

• Shallot (optional)

• Butter

• Olive & Avocado Oil

• Butter

• Italian Seasoning

• Garlic

• Red Pepper Flakes

• Basil (optional)

• Parmesan (optional)

Tuesday 

Breakfast: Scrambled Eggs - Whisk egg yolks, and cook over low heat with olive oil. Season with salt, pepper, and nutritional yeast. Top with remaining ingredients.

• 2-3 Eggs

• Avocado

• Microgreens Sprouts

• Salsa (optional)

• Nutritional Yeast (optional)

Lunch: Spicy Tuna Rolls

• Tuna drained and mixed with mayo & sriracha 

• Nori

• Avocado

• Cucumber

• Coconut Aminos

• Sesame Seeds

• Sriracha 

Dinner: Chicken Shawarma Tacos Or Bowls

• Boneless Skinless Chicken Thighs 

• Lemons

• Garlic

• Cumin

• Paprika

• Turmeric

• Avocado Oil

• Cinnamon

• Yellow Onion

• Red Pepper Flakes

• Parsley

• Green Yogurt

• Cucumber 

• Dill

• Basil

• Tomato

• Kalamata Olives 

• Hummus of choice

• Grain Free Tortillas or Cauliflower Rice

Wednesday 

Breakfast: Fab 4 Smoothie

Lunch: Chicken Shawarma Salad

• Leftover Chicken Shawarma 

• Yogurt Sauce

• Romaine or Arugula 

• Cucumber

• Tomato 

• Hummus 

• Dressing - Olive Oil, Red Wine Vinegar, Red Pepper Flake, Salt, Pepper

Dinner: Keto Beef Stroganoff

• Cabbage

• Garlic

• Mushrooms

• Yellow Onion

• Cream Cheese

• Heavy Cream

• Chicken Bouillon (option to use poultry seasoning)

• Olive Oil

• Bourbon (optional)

• Worcestershire sauce 

• Parlsey

• Prepared Horseradish (optional)

Thursday 

Breakfast: Scrambled Eggs

Lunch: Spicy Tuna Rolls

Dinner: Herby Chicken & Bruschetta 

• Chicken Cutlets (Halibut or Shrimp would also work)

• Garlic

• Olive Oil

• Dried Oregano 

• Dried Thyme

• Parsley 

• Lemon

• Tomato 

• Balsamic Vinegar

• Basil 

• Argula 

Friday

Breakfast: Fab 4 Smoothie 

Lunch: Tuna Salad

Dinner: Mediterranean Cauliflower Crust Pizza

• Cauliflower Rice (fresh preferred)

• Almond Meal

• Nutritional Yeast or Parmesan 

• Egg

• Olive Oil

• Onion Powder

• Garlic Powder

• Pizza Sauce or Canned Tomato Sauce

• Kalamata Olives

• Goat Cheese

• Arugula 

• Roasted Red Pepper (optional)

• Artichoke Hearts (optional)

• Pancetta (optional)