My Low Carb Meal Plan With Grocery List – Week 1 (Keto, Low Carb, Diabetic Friendly Recipes)


I’ve done low carb many times over the years. I have PCOS and hypothyroidism, so traditional calorie counting alone is generally an exercise in futility for me.

A combination of keeping my calories in check and keeping my carbs low is really key for me to have success in weight loss. 

(I use MyFitnessPal to track my calories! Read my series “Living Healthy On A Budget” to learn how to save money while losing weight!) 

Since January, I have been doing a loose version of the Ketogenic Diet (you can grab a free ebook explaining the Keto Diet here). I have lost close to 40 lbs. I recently had a bit of a setback due to some health issues, and while I did not gain any weight during that time period, I did not lose. I’m trying to get back in the swing of things!

Here are some Keto Ebooks you might want to try out:

I personally find that I lose best when I plan. A bit of upfront effort each week can make the difference between seeing 0 lbs lost on the scale and up to 2 lbs lost on the scale.

I wrote up this low carb meal plan with grocery list and it has been very successful for me! My goal is to have a few of these Low Carb Meal Plans so that I can cycle them and never get bored.

I thought maybe my readers might be interested in my low carb meal plan, so I am going to share them as I go.

I use my Instant Pot often when I meal prep and I also love these containers for lunches!

Please note, this worked for me and MY family. I am not sharing this to have my diet scrutinized (I will delete your comment, so you probably shouldn’t even bother 😉 ) or to tell you this is what you MUST do to lose weight. I am not a doctor or a nutritionist! If this helps even one person though, it was totally worth sharing.

The grocery list only includes the items to make the recipes below. I deleted the portion that is specific to my family (foods for the kids, toiletries, etc).

Scroll to the bottom for a printable Google Drive version. You can either print it as is, OR make a copy to your own google drive and edit it for your own family.


Cheesy Chorizo Breakfast Casserole

For breakfast, it works well for me to just do one casserole that my husband and I eat on all week long. Some mornings I’m not very hungry and will just eat a hardboiled egg.


Greek Chicken Bowls

We did add brown rice to these. If we are being super strict, we might do cauliflower rice. These were pretty filling and hit the spot all week long!


You should be able to get at least one night of leftovers out of these meals (depending on the size of your family), and we usually go out to eat or get takeout at least once a week (btw, I always post restaurant deals so be sure you follow me on Facebook!).


Spaghetti & Meatballs Over Spaghetti Squash

Parmesan Garlic Chicken with Veggies

Bacon Ranch Chicken Casserole


Ground Beef & Cheese Casserole

Cheeseburger Keto Meatloaf


Dinner Out


Hardboiled Eggs


Summer Sausage and Cheese Baggies

Turkey & Cheese Roll Ups



If you try this menu out, let me know what you think!

Link to printable Low Carb Meal Plan and Grocery List

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Heather is the creator and owner of Family Friendly Frugality. She calls Texas home and is married to her best friend. With 2 children 22 months apart, she has her hands full. So full that she decided to start blogging as a hobby. That hobby blew up into a full time job. Now she's got the husband, the kids and the blog. We're not exactly sure what she was thinking, but she's too busy for us to ask. Find Me On Google +

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