See I told you, this would help!
- SC = Store Coupon
- MC = Manufacturer Coupon
- SS = Smart Source
- RMN = Retail Me Not
- PG = Proctor and Gamble
- WYB = When You Buy
- B1G1 = Buy One Get One Free
- .75/1 = 75 cents off one item
- .75/3 = 75 cents off three items
- EXP = Expiration Date
Going Nuts? I can help you understand coupon terms and abbreviations
Home > Menu Plans > Our Keto Meal Plan: Chicken Soup, Salmon & Chili
This post may contain affiliate links. Read our disclosure here.
It’s been a few weeks since I’ve found a few extra minutes to write out our meal plan. Between Black Friday/Cyber Monday and traveling things have a been a bit crazy and I confess not very Keto. We are working hard to get back on the bandwagon though and to stay away from holiday carbs. Not sure how it’s going to go with 5 girls who love to bake, but we get a gold star for trying…
See all of our past meal plans.
Here’s our Keto meal plan this week (with additions of starch for the kids):
Keto Taco Salad
We love tacos, and this is the best you can do. Skip the tortilla and put it all in a bowl. Skip the beans and go a little light on the tomatoes, but load up on avocado, meat and cheese!
Tip: Check your salsa for added sugar. With all the pineapple, mango-ish flavors there are some that won’t be Keto friendly.
Lipton Onion Soup Burgers, Creamed Spinach & Broccoli
This is a family favorite and the mix we use is only 4g of carbs per serving, so it still works! Grab a pound ground beef and mix in a packet of lipton onion soup mix and 1 egg. We also add Worcestershire sauce normally, but will leave that out this week to skip the carbs. Make the meat into patties and cook them in a skillet. They are quite simple but very yummy!
For Creamed Spinach:
- Get 2 packages of frozen spinach and thaw completely.
- While the spinach thaws and drains, sauté 1/2 diced onion and 3 cloves of minced garlic.
- Add in 2 cups cream, 4 oz of cream cheese and 1 cup of mozzarella cheese and stir until thickened. (You can add 1 tablespoon of corn starch if it’s not getting thick adds 7 carbs to entire recipe).
- Mix in spinach and cook till warmed through.
Steaks, Broccoli & Mashed Potatoes
Season with salt, pepper and garlic and then they are set for the grill. We’ll also have roasted broccoli with cheese on top and I plan to make mashed potatoes for the girls. (We get a bag of potatoes in our produce co-op basket every time and have a lot to eat up).
Easy Chicken Soup
I’ve always been afraid of making soup from scratch, but it really is easy! We are going to cheat a bit though this week. Grab a rotisserie chicken to save time and some veggies…
- Dice 1 onion and 2 cloves of garlic and sauté in butter in a large stock pot (no need to make more pans dirty).
- When they are almost translucent, add in diced celery and one diced carrot (gotta go light here, carrots have the most carbs).
- Sauté all veggies for 1 minute.
- Pull meat off rotisserie chicken and add to the pot with veggies to warm up.
- Pour in one 32 oz carton of chicken broth and 1/4 cup of white wine (cause it has to make it better). If you like more broth, add in another carton.
- Season with a bit of salt, pepper, Italian seasoning, and one bay leaf.
- Simmer for 20-30 minutes and serve!
photo via perfectketo.com
Keto Chili
We are headed to Callaway Gardens for the lights this week and have a tradition of eating chili before we head into the park. While I’m not in love with Keto Chili (beans really do make the meal) I’ve grown fond of this recipe enough to at least feel like we are sticking with tradition. I don’t use grass fed beef though, that isn’t a priority for us and I doubt highly in chili you would taste the difference.
Salmon, Asparagus and Salad
One of the fastest and most loved meals around here is broiled Salmon. Season the top with lemon juice, butter, salt and rosemary and stick it under the broiler on HI for 10-12 minutes tops. It tastes great and is very good for you! I’ll also stick some asparagus in the oven with it and then have a fresh Caprese salad (light on the balsamic).
Search by Item
Looking for a deal on something specific?
View OtherCurrent Deals
Sunday Ads Best Deals Freebies- Latest Articles
- Categories
- Videos
- Food Network 10-Piece Ceramic Cookware Set $71.99 (reg. $129)
- $3.75 Scott Paper Towels & Bath Tissue at Walgreens
- CodeSpark Academy Lifetime Access Only $99 (reg. $200)
- Top 10 Publix Deals: 14¢ Baby Food + More
- Oven-Free Summer Recipes for Hot Days
- FREE Nurishh Cream Cheese Alternative with Ibotta Offer
- Ashley Furniture Clearance | Up to 60% Off + Free Shipping
- Coach Outlet Clearance Sale | 75% off Bags, Wallets, Clothing & More
- $2.89 Purex Crystals In-Wash Fragrance Boosters (reg. $7.79)
- Able Women’s Clothing | Extra 30% Off Sitewide, Up to 75% Off Sale
- Get Healthy U TV – One Year Unlimited Classes For 99¢
- $1.29 Kroger Milk with eCoupon
- Disney’s The Big One Oversized Plush Throw As Low As $8.49
- GlassesUSA Coupon Code | BOGO Free + Free Shipping
- $1.33 Cheez-Its | Walgreens Month-Long Deal
- Southern Savers FREE June 2024 Monthly Meal Plan
- FREE Band-Aid Hurt-Free Paper Tape
- baggalini Anti-Theft Backpack $59.99 Shipped (reg. $110)
- Top 10 Kroger Deals: $1.49 Cabot Cheese + More
- Draper James Coupon Code | 40% Off Swim Collection
- Easy Cheesy Garlic Bread Recipe
- Over 50% off Squishmallow Pet Beds
- Ulta Code | 50% Off Brush Set + Extra 50% Off
- Freschetta Pizzas for $3.99 at Kroger
- Disney Store Code | 50% Off Sitewide + Extra 25% Off!
- Magnolia Journal Magazine for $16.50 A Year (reg. $40)
- Zyrtec Deal | Save $9 on Allergy Relief Liquid Gels
- Old Navy | 50% Off All Swim For The Family – This Weekend Only
- Reebok Sale | Up to 65% Off Sitewide + FREE Shipping
- Earth’s Best eCoupons | Save on Baby Food & Veggie Straws at Kroger
- AARP Annual Membership for $9 + Free Gift
- Quince Italian Leather Pebbled Sling Bag $69.90 (reg. $195)!
- $5.49 Advil (reg. $12.49) at Walgreens
- Walgreens Ad & Coupons: 6/2-6/8
- Carter’s Children’s Pajamas | 50% off Select Sets & More thru 6/2
- Amazon 3-in-1 Magnetic Charger $13.49 With Code
- Target Weekly Ad: 6/2-6/8
- 7 Packs Hello Bello Diapers + 240 Wipes Only $51.99 Shipped!
- Olay Body Wash for $3.33 (reg. $8.49) at Walgreens
- Michael Kors VIP Sale | Extra 25% Off Sale Styles!!
- Get Keto-Friendly 4505 Chicharrones for $2.50 at Publix
- Old Navy | 50% Off All Kids, Toddler & Baby | Today Only!
- The Children’s Place | Up To 70% Off Entire Site, Even Clearance
- Up to 60% off Columbia Web Specials with Coupon Code through 6/5
- Kroger Unadvertised Deals: 5/29-6/4
- Lululemon Belt Bags On Sale For $29 (reg. $38+)
- $2.74 OGX Haircare at CVS
- Brooks Clearance | Running Shoes Only $64.95 (reg. $150) + More Deals!
- Walmart | 4-Piece Briar Beer Can Glass Set $7.98
- 62¢ Chobani Flip Yogurt at Publix
- $1 or Less
- Advantage Buys
- Aldi
- all Detergent Coupons
- Amazon
- Baby & Toddler Coupons
- Baby Deals
- back to school
- Bath & Body Works
- Beauty Coupons
- Best Buy
- Beverage Coupons
- Bi-Lo
- BJs
- Black Friday
- Bloom
- Booklets
- Carter's
- Catalina Deals
- Cereal Coupons
- Cheese Coupons
- Clearance Deals
- Clothing Deals
- Coffee Coupons
- Colgate Coupons
- Columbia
- Commissary
- coupon booklets
- Crest Coupons
- CVS
- Daily Deal Sites
- Desserts
- Diaper Coupons
- Dining
- DIY Christmas
- Dollar General
- Dollar Tree
- Donations
- DSW
- Earth Fare
- eCoupons
- Entertainment
- Entrees
- Extreme Couponing 101
- Family Dollar
- Family Life
- Florida Price Match
- Food City
- Food Lion
- Fred's
- Free
- Free Shipping
- Friday Finals
- Frugal Crafts
- Frugal Dates
- Frugal Decor
- Frugal House
- Frugal Living
- Frugal Look Alikes
- Frugal Recipes
- Frugal Travel
- General
- General Mills Coupons
- Gift Ideas
- Giveaway
- Glade Coupons
- Grocery Coupons
- Grocery Store Coupons
- Groupon
- H-E-B
- Harris Teeter
- Harvey's Coupons
- Harveys
- Holiday Deals
- Home Depot
- Home School Resources
- Household Coupons
- Household Deals
- Huggies Coupons
- In-Store Deals
- Ingles
- JCPenney
- K-Mart
- Kate Spade
- Kelloggs Coupons
- Keto
- Kids Deals
- Kohl's
- Kraft Coupons
- Kroger
- Kroger Meal Plans
- Land's End
- Laundry Coupons
- Lidl
- Local Coupons
- Lowe's
- Lowes Foods
- Magazine Deals
- Making Money
- Memorial Day Deals
- Menu Ideas
- Menu Plans
- Movie Kiosk Codes
- Office Depot-Max
- Office Depot-Max Online Deals
- Office Supply Stores
- Old Navy
- Online Deals
- Online shopping
- Organic Food
- Organic Living
- Other Grocery Stores
- Other Stores
- Pampers Coupons
- Paper Towel Coupons
- Penny Item
- Personal Care Coupons
- Pet Coupons
- Photo Deals
- Pillsbury Coupons
- Podcasts
- Printable Coupons
- Publix
- Publix Meal Plans
- Publix Weekly Ad
- QVC
- Randalls
- Reader Questions
- Rebates
- Recalls
- RecycleBank Rewards and Points
- Reebok
- Regional Coupons
- Reviews
- Rewards Programs
- Rite Aid
- Safeway
- Saving Money
- SavingStar eCoupons
- Sides
- Staples
- Staples Online Deals
- swagbucks
- Sweepstakes
- Sweetbay
- Target
- Target Coupons
- The Children's Place
- Tide Coupons
- Time Sensitive
- Toilet Paper Coupons
- Travel Deals
- Uncategorized
- Upromise eCoupons
- Vera Bradley
- Video
- Walgreens
- Walmart
- Warehouse Clubs
- Wayfair
- Weekly Best Prices
- Weekly Inserts
- Weekly Top Deals
- Weekly Weigh In
- Whole Foods
- Winn Dixie
- Woot!
- Yogurt Coupons
- Video: Top CVS & Walgreens Deals 5/26-6/1
- Video: Top CVS & Walgreens Deals 5/12-5/18
- How to Cut Your Utility Bills | Part One: General Tips + Water, Trash, Electricity
- Video: Top CVS & Walgreens Deals 4/28-5/4
- Video: Top CVS & Walgreens Deals 4/14-4/20
- Video: Top CVS & Walgreens Deals 3/31-4/6
- Video: Top CVS & Walgreens Deals 3/17-3/23
- Video: Top CVS & Walgreens Deals 2/11-2/17
- Video: Top CVS & Walgreens Deals 2/4-2/10
- Video: Top CVS & Walgreens Deals 1/21-1/27
- Video: Top CVS & Walgreens Deals 1/7-1/13
- Video: Top CVS & Walgreens Deals 12/31-1/6
- Video: Top CVS & Walgreens Deals 12/10-12/16
- Video: Top CVS & Walgreens Deals 12/3-12/9
- Video: Top CVS & Walgreens Deals 11/12-11/18
- Video: Top CVS & Walgreens Deals 11/5-11/11
- Video: Top CVS & Walgreens Deals 10/29-11/4
- Video: Top CVS & Walgreens Deals 10/22-10/28
- Video: Top CVS & Walgreens Deals 10/8-10/14
- Video: Top CVS & Walgreens Deals 10/1-10/7
- Video: Top CVS & Walgreens Deals 9/24-9/30
- Video: Top CVS & Walgreens Deals 9/17-9/23
- Video: Top CVS & Walgreens Deals 9/10-9/16
- Video: Top CVS & Walgreens Deals 8/27-9/2
- Video: Top CVS & Walgreens Deals 8/20-8/26
- Video: Top CVS & Walgreens Deals 8/6-8/12
- Video: Top CVS & Walgreens Deals 7/30-8/5
- Video: Top CVS & Walgreens Deals 7/23-7/29
- Video: Top CVS & Walgreens Deals 7/16-7/22
- Video: Top CVS & Walgreens Deals 6/25-7/1
- Live Q&A Tonight: Saving More at Publix & Kroger
- Video: Top CVS & Walgreens Deals 4/30-5/6
- Video: Top CVS & Walgreens Deals 4/23-4/29
- Video: Top CVS & Walgreens Deals 4/16-4/22
- Video: Top CVS & Walgreens Deals 4/9-4/15
- Live Q&A: Walmart+ vs Amazon Prime
- Video: Top CVS & Walgreens Deals 3/26-4/1
- Ways to Earn Extra Money + Live Q&A: Tonight!
- Video: Top CVS & Walgreens Deals 3/19-3/24
- Traveling on a Budget | Tips & Tricks + Live Q&A
- Video: Top CVS & Walgreens Deals 3/5-3/11
- Live Q&A: Saving & Planning for College
- Video: Top CVS & Walgreens Deals 2/26-3/4
- Video: Top Drugstore Deals 2/5-2/11
- Saving on Meat & Produce Live Q&A Tonight at 8:30 pm
- Video: Top Drugstore Deals 1/29-2/4
- Saving at Walmart, Target & Dollar General + Live Q&A
- Video: Top Drugstore Deals 1/22-1/28
- Video: Top Drugstore Deals 1/15-1/21
- Live Q&A Tonight – How to Shop the Drugstores