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.

Breakfasts:

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.

Lunch:

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!

Dinners:

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

Leftovers

Dinner Out

Snacks:

Hardboiled Eggs

Almonds

Summer Sausage and Cheese Baggies

Turkey & Cheese Roll Ups

Fruit

Pistachios

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

Link to printable Low Carb Meal Plan and Grocery List

Cheeseburger Meatloaf Low Carb/Keto Recipe

I love meatloaf, AND I love cheeseburgers. Mixing the two while on a low carb diet just makes sense!

This Cheeseburger Meatloaf is super simple to make. Easy to freeze and tastes great when you make it, OR the next day as leftovers!

Made with just a few super simple low carb/keto friendly ingredients, this is SURE to be a hit!

Cheeseburger Meatloaf

from Jam Hands

Ingredients:

  • 2 pounds raw ground beef
  • 2 eggs
  • 1/2 cup grated Parmesan
  • 1 small diced onion
  • 2 teaspoons salt
  • 1 teaspoon garlic powder
  • 1/2 cup cheddar cheese, cut into cubes

Get the whole recipe here!

 

Low Carb Bacon Ranch Chicken Casserole Recipe

Low carb, full of flavor and sure to be a  hit with all of the cheese lovers in your household.

Plus…BACON!

This Bacon Ranch Chicken Casserole recipe is a TOTAL winner!

Low Carb Bacon Ranch Chicken Casserole Recipe

From Joy Filled Eats

Ingredients: 

  • 1.5 lb. cooked chicken, cubed
  • 1-1.5 lb. fresh broccoli, steamed and drained (or frozen broccoli, thawed and drained) (or vegetable of your choice like cauliflower or spinach)
  • 1/2 T. garlic powder
  • 1 T. minced onion
  • 1/2 T. dill
  • 1 T. parsley
  • 1/2 t. salt
  • 1/2 t. pepper
  • 1/4 cup + 2 T. bacon crumbles
  • 1 8 oz. package cream cheese, softened
  • 4 oz. sour cream
  • 4 oz. mayo
  • 8 oz. shredded cheddar

Go here for the details on how to put this yummy casserole together!

I made this in advance as part of a Low Carb weekly meal plan prep and it was SO simple to just throw in the oven the night we had it for dinner!

Enjoy!

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Cheesy Mashed Potato & Broccoli Casserole Recipe

Leftover mashed potatoes are a rarity in our household.

It happens though. From time to time, we end up with some leftover mashed potatoes and when we do, I make one of two recipes.

Either Shepard’s Pie (I’ll have to post the recipe for that one day!) or this tasty Cheesy Mashed Potato and Broccoli Casserole!

This is too easy! Use what you have on hand to make it your own.

Cheesy Mashed Potato and Broccoli Casserole

Adapted from Damn Delicious

Ingredients: 

  • Around 2 cups of Leftover Mashed Potatoes
  • 12 ounces broccoli florets (slightly steamed)
  • 2 cups cheddar or colby jack cheese
  • 1/2 cup crushed Ritz crackers

Directions: 

  1. Preheat oven to 350 degrees
  2. Lightly grease a casserole dish with nonstick spray.
  3. Spread mashed potatoes along the bottom of the casserole dish.
  4. Layer the steamed broccoli on top of the mashed potatoes. Top with cheese and ritz crackers.
  5. Bake for 10-12 minutes until cheese is melted.

Enjoy!

Tex Mex Chicken Casserole Recipe

Do you love Tex Mex? Casseroles? Cheese? Then this is the casserole for you!

This casserole is so easy to assemble and it cooks up in about 30 minutes. You can prepare this early in the day and then pop it in the oven when you get home.

The leftovers are even BETTER than the finished product. This creamy casserole is super filling and easily adapted to suit your family’s needs.

Tex Mex Chicken Casserole 

Inspired from Six Sisters Stuff

Ingredients: 

  • 1 diced onion
  • 1 each diced red pepper and green pepper
  • 1 clove minced garlic
  • 3 cups cubed or shredded chicken breast (a rotisserie chicken would be a great shortcut to use here!) – Season your chicken when you cook it
  • 2 cans cream of chicken (find out how to make cream of chicken soup from scratch here)
  • 1 can Rotel (spiciness depends on your family’s preferences, I always buy mild)
  • 12 corn tortillas cut into 1 inch strips
  • 2 cups Colby Jack Cheese
  • Olive Oil
  • Salt and Pepper to taste

Directions: 

  1. Preheat oven to 350 degrees
  2. Heat about a tablespoon of olive oil in a non stick sautee pan and saute your onions and bell peppers until tender. Add the garlic and saute a bit longer. Salt and pepper your veggies before adding cream of chicken soup and rotel.
  3. Spray a casserole dish with non stick spray. Add half of your tortilla strips to the bottom of your casserole dish. Layer half of your chicken mixture and half of the cheese on top. Repeat layers, ending with cheese on top.
  4. Bake uncovered for 30 minutes

Enjoy!

I hope you love this wonderful casserole recipe! Serve with sour cream and/or guacamole!

Yum!

Ingredients
  • 1 diced onion
  • 1 each diced red pepper and green pepper
  • 1 clove minced garlic
  • 3 cups cubed or shredded chicken breast (a rotisserie chicken would be a great shortcut to use here!) – Season your chicken when you cook it
  • 2 cans cream of chicken (find out how to make cream of chicken soup from scratch here)
  • 1 can Rotel (spiciness depends on your family’s preferences, I always buy mild)
  • 12 corn tortillas cut into 1 inch strips
  • 2 cups Colby Jack Cheese
  • Olive Oil
  • Salt and Pepper to taste
Instructions
  1. Preheat oven to 350 degrees
  2. Heat about a tablespoon of olive oil in a non stick sautee pan and saute your onions and bell peppers until tender. Add the garlic and saute a bit longer. Salt and pepper your veggies before adding cream of chicken soup and rotel.
  3. Spray a casserole dish with non stick spray. Add half of your tortilla strips to the bottom of your casserole dish. Layer half of your chicken mixture and half of the cheese on top. Repeat layers, ending with cheese on top.
  4. Bake uncovered for 30 minutes
3.5.3208

 

Check Out My Enchilada Casserole Recipe!

Who here loves Enchiladas!?

Here’s a quick and easy weeknight enchilada casserole that uses an unusual ingredient!

I think you’ll love it! We do!

Click here to check out my Enchilada Casserole recipe. 

Enjoy!

Frugal Recipe: Easy Sausage Breakfast Casserole

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During the week, we eat always have something quick for breakfast….cereal, frozen waffles, fruit, etc. On the weekends, I’m wanting something  special and savory!

This Easy Sausage Breakfast Casserole is my ‘go to’ recipe for something special, but easy! I put it together the night before, then just pop it in the oven first thing in the morning!

Easy Sausage Breakfast Casserole

Ingredients:

  • 6 slices of bread
  • butter
  • 2 cups half & half
  • 1 tsp. salt
  • 1/4 tsp. pepper
  • 1 lb. pork sausage, browned and drained
  • 1 1/2 cups shredded cheese
  • 6 eggs, beaten

Directions:

  1. Remove crusts from bread and butter on each side.
  2. Place bread in 9×13 inch glass baking dish.
  3. Spoon sausage over bread and sprinkle with cheese.
  4. Mix eggs, half & half, salt, and pepper, then pour on top of cheese.
  5. Cover and chill overnight.
  6. Remove from fridge 15 min. before baking.
  7. Bake uncovered at 350 degrees for 45 minutes.

Yes, it’s that easy! Now, I’m from Georgia, so I can’t have this Easy Sausage Breakfast Casserole without a side of hot, buttery grits!

As you can see, this casserole is really versatile.  Make it healthier by using turkey sausage, add some spinach, use milk in place of half & half, etc. Get creative and impress your family!

Enjoy this Easy Sausage Breakfast Casserole!

*Try out all the frugal recipes on Family Friendly Frugality!

Quick & Easy Chicken with Rice

Another family favorite.  And the best part is that it’s an easy, thow-it-together-in-ten-minutes kinda meal.  Hope you enjoy.

Chicken & Rice

 Ingredients:

  • 1 stick butter
  • 1 1/2 cup rice
  • 2 envelopes onion soup mix
  • 2 1/2 cups water
  • 2-5 chicken breasts (depends on their size. Cut into nuggets or strips based on preference)
  • Salt & Pepper to taste
Directions:
  1. Melt 1 stick of butter in skillet.
  2. Brown 1 ½ cup of rice in butter.
  3. Transfer rice to casserole dish (9×13).
  4. Add 2 envelopes Onion Soup mix, 2 ½ cups water and chicken pieces. (You can use anywhere from 2-5 breasts, depending their size.  Lately, I’ve been using 2 verrrry large breasts. Sometimes I cut then nugget size, other times I cut them into strips – your choice.)
  5. Salt and pepper the chicken pieces.
  6. Cover with foil, and cook 1 hour at 350°.

Budget Friendly King Ranch Chicken

Budget Friendly King Ranch Chicken Recipe

Guest Post by Cheryl Siens

Although I’ve known about King Ranch Chicken my whole life, I had never eaten it until about 2 years ago when my daughter came home from a mission trip raving about one of the dishes they ate. She is my picky eater who doesn’t like anything, so I thought I better jump on this one!  I called the lady who made the dish for the kids (actually, I cornered her at a marriage conference, but that’s another story) and got the recipe from her.  Now I’m making this frugal, delicious casserole at least once a month.

KING RANCH CHICKEN

 Ingredients:

  • 1 Cooked chicken (or 3-4 cooked chicken breasts)
  • Corn tortillas
  • 2 cans cream of chicken
  • 1 can cream of celery
  • 2 cans Ro-Tel tomatoes
  • Shredded cheese
  • Corn tortillas

Directions:

  1. Cut chicken into bite size pieces
  2. Mix soups and Ro-Tel tomatoes together (don’t dilute soups, but use all the juice from tomatoes)
  3. Spray 9×13 pan with cooking spray
  4. Put about ½ cup of soup mixture in the bottom of dish.
  5. Tear tortillas into 4-5 pieces and layer in bottom-on top of soup mix.
  6. Top with soup mix, enough to cover tortillas
  7. Next layer is chicken, then cheese.
  8. Repeat tortillas, soup, chicken & cheese until all used up.
  9. At this point you can freeze or refrigerate.
  10. Bake at 350˚ for 30 to 45 minutes or until it bubbles throughout.

Are you interested in guest posting on Family Friendly Frugality? Please email me heather @ familyfriendlyfrugality.com. I’m looking for anything in the family friendly/frugal niche, but specifically how-to’s, DIY posts and RECIPES! Must be original content not posted elsewhere.