Keto BLTAE meal plan

***I’ll make this post pretty later***

I’ll get around to making awesome meal planning card printables (like these: sooner or later.  Promise!  🙂

But for now, I figured I could get a few meal plans in your hands before you get TOO sick of having bacon, avocados and eggs with every meal.  I figure the easiest way is to post meals as I plan and make them for my own family.

Here’s what we had for dinner last night:

BLTAE sandwiches on keto bread, “potato” salad,

and a garden salad

KETO BREAD (SUPER easy, and 5-8 ingredients!!!)

Keto bread is not the super yummy bread you’ll want to eat alone.  Do yourself a favor, and use thin slices for your sandwiches. 😉

The ingredients are all keto pantry staples, so stock up on:

  • Coconut flour
  • Almond flour
  • Keto-friendly sweetners (I use a blend of Erythritol, stevia and monk fruit)
  • Gluten-free baking powder
  • Xanthan gum


Stock up on cauliflower, and keep it in the freezer- It’s your new potato 😉  You’ll need florets for some recipes and riced for others.  Costco again here….
And bacon…. definitely add bacon…
Try frying your steamed cauliflower in bacon grease with a little sweetener and salt before using it… because bacon grease is the best thing about keto, and cauliflower is not super-yummy and needs a little correcting IMHO. 🙂
Also, cooked cauliflower smells NASTY, NASTY, NASTY!  Do everyone a favor, and cook it when no-one else is home.  Do yourself a favor and open all of the doors and windows, turn on all the fans, light candles, burn incense, call in an exorcist, and cool down the cauliflower as quickly as possible after cooking it.  I suggest using it in recipes that are served cold.

Shopping list:

  • Make sure your spice cabinet is STOCKED!
  • Cauliflower florets
  • Dill pickles
  • Celery
  • Red onions


No need for a recipe here, just get some greens and fats into a garden salad.  Stay stocked up with greens and avocados.  Add some bacon and egg if you like, use a keto-friendly, high fat dressing.  Sub Parmesan crisps (from Costco again) for croutons… but don’t go overboard… cheese has more carbs than you would suspect. 😉


Again, no need for a recipe here.  Make your BLT using some super yummy avacado mayo… and go a little light on the tomatoes- because, carbs…  Fry your eggs in bacon grease (DUH!!!) to over-medium.  You want the yolks soft… but certainly not making a mess all over the place.  Add a few slices of avocado for the “A”…. and if you want to be extra fancy, fry the bread in some butter first.


I’ll have to dig up the recipe I wrote for lemon bars, but this will have to do for now.  A note for shortbread crusts: Mixing in some hazelnut meal instead of just using almond flour or coconut flour makes a HUGE improvement on taste and texture. 🙂

More Keto Pantry Staples:

  • Coconut oil
  • Monkfruit
  • Coconut flour
  • Lemon juice and lemon zest



Don’t Drink Your Calories- Favorite Options

I can’t say I watch my calories… but I’m careful not to drink them either.  Plus, who needs the extra sugar that accompany those calories?  I look for alternatives with no artificial sweeteners, artificial dyes and no artificial flavorings.

I can’t say I watch my calories… but I’m careful not to drink them either.  Plus, who needs the extra sugar that accompanies those calories?  I look for alternatives with no artificial… anything.  Here are some of my favorite go-tos.  What are some of your favorites?

1) True Citrus drink mixes.  Flavorful, stevia-sweetened flavor packets with all natural ingredients. I love these!

true citrus.jpg


2) Crystal Light “Pure” drink mixes.  Add to your variety of flavors with all-natural, stevia sweetened Crystal Light “Pure” drink mixes.  Watch out for the “Pure Energy” variety… still stevia sweetend, but the energy drinks do have added sugar.

crystal light pure

3) Tea!  Tea comes in so many varieties and flavors.  I love a fruit flavored hot tea with a couple drops of vanilla flavored stevia.  Or make iced tea using my natural sugar free sweetener blend.  (My kids are cleaning the kitchen, singing Journey at the top of their lungs…. I’m gonna have to finish this later….)




Pantry Staples

Pantry Staples are the items that I ALWAYS keep on hand and always go on the grocery list the moment I run low.

My recipe cards for meal planning have a Shopping List on the front of each card.  The Shopping List consists of items that are not Pantry Staples– so it’s just the things I wouldn’t normally have on hand.  When I line the cards up for the week, it gives me a nice list without having to read through all of the ingredients.

Your Pantry Staples list may vary from mine, depending on what you cook… But here’s a look at what I keep stocked in my home:


olive oil
coconut oil
avocado oil
sesame oil
non-stick cooking spray

apple cider vinegar
red wine vinegar
white wine vinegar
distilled white vinegar
balsamic vinegar
rice wine vinegar

baking soda
baking powder
cream of tartar
cocoa powder
chocolate chips
corn meal
white sugar
brown sugar
evaporated milk
vanilla extract

Canned Goods:
tomato sauce
tomato paste
diced tomatoes
stewed tomatoes
tomato soup
green chilies

bay leaves
black pepper
cayenne pepper
chili powder
curry powder
mustard powder
paprika: sweet and smoked
red pepper flakes

white rice (Jasmine)
wild rice
egg noodles

Snacks and cereals:
breakfast cereals
rolled oats
apple sauce


Dijon mustard
yellow mustard
BBQ sauce
soy sauce
chicken stock
beef stock


green beans
ground beef
Italian sausage