Keto Together is a 10-day meal plan(ish) with “recipes” that are easy and versatile. Our goal is to work together to cook keto for the next 10 days using whatever we have on hand to create tasty dinners.
Each day I’ll give you a basic “recipe” with suggestions for protein, veggies, fat, and seasonings, but I’ll also give you suggestions for substituting those ingredients with what you already have.
Start by reading the basic guidelines below and then use my list to inventory your kitchen. Once you know what you have on hand, it will be easy to follow along and cook keto together.
The 10-day keto meal plan and recipes
About the meals….these are recipes that aren’t really “recipes”. Think of it as a plan for when you don’t have a plan or when it feels impossible to plan.
Keep in mind that many of you will create your own unique twist to these recipes. And you should! Use what you have on hand. Try new combinations if you can. Perhaps there will be combinations you hadn’t yet considered. Better yet, perhaps you can find creative and delicious ways to use up the goodness in your kitchen while staying inside and limiting your exposure.
The idea is to use what you have without making unnecessary trips to the store. Use your creativity. Then show it off! Post your creations and let us know how you did it.
Here are the basic guidelines that apply to creating each of these Keto meals.
- Assume each meal makes at least two servings.
- Build your meal around protein first. An average of 4-5 ounces of protein per serving.
- Include veggies or other items if you have them.
- Add fat for flavor and satiety.
- Use seasonings to give your taste buds some variety.
- When you’re swapping out veggies, pay attention to the carb counts in the combinations you’re creating. For example, pair higher carb veggies with lower carb ones to keep meals keto.
Together we will share our meals and inspire each other to try new combinations of meats, veggies, fats, and seasonings. You never know who might benefit from the meals you share. Be sure to tag your photos and posts with #ketotogether so that we can cook keto together for the next 10 days beginning Monday, April 20th.
Potential food list for #ketotogether
You don’t need everything on this list, but if you have even half of some of these, then you have more than enough!
Fats
The basic fats are those that many of us have already at home. You can substitute preferred fats such as ghee or avocado oil if you have them, but any two or three of those fats is plenty.
Dairy
As for dairy, most of us keep plenty of cream and cheese on hand; however, if you’re dairy-free, you can still enjoy most of the options included here. I’ll give you dairy-free options for each day.
If you have any of the following on hand, you can make a variety of meals:
- Cheese
- Cream Cheese
- Sour Cream
Produce
The produce each of us uses will vary, and you do not need everything on this list. In fact, if you have just 3-4 items, then you can eat well in the next 10 days. Keep in mind that the produce doesn’t need to be fresh. Canned or frozen produce will work well in most of these “recipes”.
This list is not an exhaustive list. You may have other vegetables on hand. If so, feel free to use them.
- Onions
- Broccoli
- Cauliflower
- Peppers
- Zucchini
- Squash
- Cabbage
- Radish
- Celery
- Olives
- Avocado
- Brussells Sprouts
- Tomatoes
- Green Beans
Meats & Seafoods
Many of us are using whatever sources of protein we have on hand or can easily find. Larger cuts of meat like roasts or whole chickens come in handy when cooking for a family.
These recipes are perfect for less expensive cuts and some can be modified to include canned meats or seafood if that’s what you have on hand. Even though seafood can be expensive in some parts of the US, it also freezes well and can be used in a variety of ways.
- Beef
- Pork
- Poultry
- Lamb
- Venison
- Bacon
- Sausages or hot dogs
- Pepperoni
- Canned meats
- Salmon
- Tuna
- Shrimp
- Scallops
Pantry
Before you look at any of the meal plan suggestions, take a few minutes to inventory your pantry. You might be surprised to find that you have more options than you think.
Sources of flavorings such as mustards, vinegars, pickles, capers, peppers, etc. can help make a meal feel a little less mundane. I found jars of roasted red pepper, sun-dried tomatoes, and marinated artichokes in the back of my cabinets.
- Tomato products (Tomato paste or sauce)
- Broth
- Canned meats
- Any vinegar–white wine, balsamic, red wine, apple cider, Rice Wine
- Soy or Coconut aminos
Seasonings
Now is the time to use those herbs and seasonings in your pantry. Below are the basics, but if you have others, pull those out too!
All the details are here on my website or on YouTube. To catch all of the info, subscribe, like, or follow so that you don’t miss a thing.
I can’t wait to #ketotogether with all of you! XOXOXOXO
FACEBOOK: @ketowithkristie/
INSTAGRAM: @CookingKetowithKristie
YOUTUBE: CookingKetowithKristie
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