Easy Stay Home Keto Meal Plan From Your Freezer & Pantry

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This 7-day keto meal plan makes use of solely components out of your freezer or pantry, ones that final a very long time within the fridge, and gadgets that may be ordered on-line.

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When you possibly can’t go away the home, it will possibly take some creativity to construct keto meals utilizing pantry and freezer components. With this keto meal plan designed for a quarantine or staying in, you don’t have to surrender the keto food plan even should you’re caught at dwelling!

This 7-day keto meal plan makes use of solely components out of your freezer or pantry, ones that final a very long time within the fridge, and gadgets that may be ordered on-line.  (You can even take a look at common weekly keto meal plans right here – I’m all the time comfortable to supply substitutions should you can’t discover one thing in them.)

Plus, these meals are household pleasant, so you possibly can serve them to your complete household. If you might have relations wanting carbs, it’s simple so as to add a facet of rice or potatoes for them.

 

Day 1 Keto Meal Plan:

  • Breakfast: Keto Oatmeal – Maple Pecan. Delicious and made with pantry components! If you don’t have maple extract but, it’s nicely price ordering.
  • Lunch: Broccoli Cheese Soup. Only 5 frequent components wanted, and you need to use frozen broccoli should you like. If you possibly can’t get heavy cream, canned coconut cream may also work.
  • Dinner: Chicken Bacon Ranch Casserole. This has 2 variations – use the frozen spinach model for the best freezer meal possibility. But, you need to use frozen broccoli as nicely should you choose and have it. If you might have different frozen greens, it’s simple to customise with these.

Day 2 Keto Meal Plan:

  • Breakfast: Eggs & Bacon In The Oven. Make your eggs your favourite method, or onerous boiled eggs if you wish to prep forward for the week.
  • Lunch: Keto Chicken Salad. Substitute canned rooster should you don’t have any contemporary shredded. You can use dried herbs as a substitute of contemporary by utilizing 1/Three of the contemporary quantity listed (1 tablespoon contemporary = 1 teaspoon dried). You’ll need to double the serving measurement for a full meal, or serve it on high of keto bread slices.
  • Dinner: Korean Beef Bowls. These work with contemporary or frozen cauliflower rice.

Day 3 Keto Meal Plan:

  • Breakfast: Keto Oatmeal – Chocolate Peanut Butter. Swirl in your favourite peanut butter (verify for no sugar added) and sugar-free chocolate chips.
  • Lunch: Leftovers of Chicken Bacon Ranch Casserole.
  • Dinner: Taco Soup. This recipe is made with 100% pantry components except for the meat, which might come from the freezer. If you don’t have time or components to make the do-it-yourself ranch dressing I like to make use of, it is a good one to purchase on-line. Any form you might have will do, although.

Day 4 Keto Meal Plan:

  • Breakfast: Eggs & Bacon In The Oven. Make your eggs your favourite method, or onerous boiled eggs if you wish to prep forward for the week.
  • Lunch: Keto Chicken Salad. Substitute canned rooster should you don’t have any contemporary shredded. You can use dried herbs as a substitute of contemporary by utilizing 1/Three of the contemporary quantity listed (1 tablespoon contemporary = 1 teaspoon dried). You’ll need to double the serving measurement for a full meal, or serve it on high of keto bread slices.
  • Dinner: Cauliflower Mac and Cheese. You could make it with frozen cauliflower florets if it’s good to. If you possibly can’t discover heavy cream, pantry choices embody canned coconut cream or heavy cream powder. If getting cheese is a matter, powdered actual cheddar cheese will work, much like the powder you’d discover in boxed mac and cheese (however this one is pure!). These shelf-stable components are a little bit of an funding, however they final a really very long time, so the price per use may be very reasonably priced.

Day 5 Keto Meal Plan:

  • Breakfast: Keto Oatmeal – Strawberries & Cream. If you possibly can’t get contemporary strawberries, strive freeze dried strawberries or frozen ones. The pure sugar in freeze dried strawberries is much more concentrated than contemporary ones, so restrict to a couple items.
  • Lunch: Broccoli Cheese Soup. Only 5 frequent components wanted, and you need to use frozen broccoli should you like. If you possibly can’t get heavy cream, canned coconut cream may also work.
  • Dinner: Keto Cabbage Rolls. This simple recipe makes use of largely freezer and pantry staples, comparable to floor beef and frozen cauliflower rice. Cabbage shops nicely should you get the possibility to get it on the retailer, however should you can’t, you too can make the filling of this recipe by itself in a pinch, both as baked patties or as a stir fry on the stovetop.

Day 6 Keto Meal Plan:

  • Breakfast: Eggs & Bacon In The Oven. Make your eggs your favourite method, or onerous boiled eggs if you wish to prep forward for the week.
  • Lunch: Keto Chicken Salad. Substitute canned rooster should you don’t have any contemporary shredded. You can use dried herbs as a substitute of contemporary by utilizing 1/Three of the contemporary quantity listed (1 tablespoon contemporary = 1 teaspoon dried). You’ll need to double the serving measurement for a full meal, or serve it on high of keto bread slices.
  • Dinner: Leftovers of alternative. If you don’t have any, browse extra keto dinner recipes right here.

Day 7 Keto Meal Plan:

  • Breakfast: Keto Oatmeal – Cinnamon Roll. If you possibly can’t get contemporary strawberries, strive freeze dried strawberries or frozen ones. The pure sugar in freeze dried strawberries is much more concentrated than contemporary ones, so restrict to a couple items.
  • Lunch: Leftovers of Keto Cabbage Rolls.
  • Dinner: Baked Chicken Breast + Roasted Frozen Brussels Sprouts. A easy meal utilizing 100% frozen components. If you don’t have brussels sprouts, you possibly can roast any veggies you do have utilizing an identical technique.

 

Ways To Meal Prep For This Plan:

Meal prep shouldn’t be required to observe this meal plan, however it will possibly prevent time. Here are some concepts for meal prep or time saving if you wish to batch a few of it.

  • Make the dry combine for keto oatmeal. The best is to scale the recipe to the variety of servings you’ll want and blend up all of the dry components forward. Then will probably be tremendous fast so as to add the moist components and toppings the day-of.
  • Pre-cook bacon within the oven. You’ll use it for the rooster bacon ranch casserole and for breakfast a number of occasions.
  • Meal prep keto rooster salad. Make an enormous batch and retailer within the fridge. If you’ll need bread with it, you too can make the keto bread forward.
  • Brown floor beef. Keeping browned floor beef within the freezer makes it faster to make every kind of dinners. In this meal plans, it’s included within the Korean beef bowlsketo cabbage rolls, and taco soup.

If you need to substitute any components and must verify if they’re keto, seek the advice of the keto meals checklist right here.

Stay At Home Keto Meal Plan - pin image





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