Free Weekly Keto Meal Plan #1

THIS POST MAY CONTAIN AFFILIATE LINKS. PLEASE READ MY DISCLOSURE POLICY FOR MORE INFO.

Sharing is caring!

Following a keto meal plan may seem difficult. That’s why I’ve started to make these keto weekly meal plans using your Instant Pot to help simplify things.

This is the first of these keto weekly meal plans. I will be rounding up different keto dinner recipes that can easily be made in an Instant Pot or pressure cooker.

Free Keto Meal Plan

Meal Planning and meal prepping make following a keto diet so much simpler! Each week I’ll be sharing delicious keto Instant Pot recipes with macros so you can bring more variety to your weekly meals.

Keto Weekly Meal Plan #1

Monday – Keto Instant Pot Crack Chicken + Zoodles

Tuesday – Keto Instant Pot Pork and Sauerkraut 

Wednesday – Instant Pot Whole Roasted Cauliflower Indian Masala

Thursday – Instant Pot Greek Chicken

Friday – Low Carb Instant Pot Pot Roast

Saturday – Instant Pot Salsa Chicken Lettuce Wraps

Sunday – Instant Pot Ribs + Spicy Pork Belly Collard Greens

Want more Low Carb Instant Pot Recipes? Every week I’ll be sharing more Instant Pot Keto Meal Plans. If you want to be notified when they’re available, sign up for my mailing list. 

Instant Pot Keto Crack Chicken. Rich, creamy, and full of flavor, this Keto Instant Pot Crack Chicken Recipe is sure to be a favorite family dinner.

Macros: 380kcals, 4g carbs, 1g fiber, 30g protein, 27g fat

Keto Instant Pot Pork and Sauerkraut. This traditional pork and sauerkraut meal is made quickly in an Instant Pot. It’s naturally low carb and Keto and is accompanied by mashed cauliflower.

Macros: 569kcals, 20g carbs, 9g fiber, 31g fat, 66g protein – Since this is so much protein & higher in net carbs (11g) than you might typically consume,  you can always reduce the portion size to reduce the protein and net carbs.

Instant Pot Whole Roasted Cauliflower Indian Masala. This dish is sure to wow the crowd. Exotic yet easy to make. Can be made ahead of time. Keto,Vegan & Gluten-Free but full of rich flavors and aroma.

Macros: 161kcals, 16g carbs, 5g fiber, 10g fat, 5g protein

Instant Pot Greek Chicken Thigh. This Instant Pot chicken recipe is an easy and healthy dinner for a weeknight. With flavorful seasoning and chicken that’s cooked to perfection, it’s a fantastic one pot meal!

Macros: 497kcals, 9g carbs, 4g fiber, 39g fat, 26g protein

Low Carb Instant Pot Pot Roast. Enjoy that slow cooker pot roast taste without the wait. No crock pot needed for this keto pot roast recipe.

Macros: 293kcals, 4g carbs, 1g fiber, 19g fat, 28g protein

Instant Pot Salsa Chicken Lettuce Wraps. Looking for healthy lunch or dinner option that is quick and easy to make? Instant Pot Salsa Chicken Lettuce Wraps are the answer! Packed full of delicious flavor, yet a light and healthy choice that is suitable for Low Carb, Keto, Paleo, Whole30 and Gluten Free diets.

Macros: 158kcals, 6g carbs, 1g fiber, 3g fat, 26g protein

Instant Pot Ribs. You’re gonna love these easy peazy, mouth-watering Instant Pot Ribs! They’re made in minutes not hours with your beloved pressure cooker!

Macros: 373kcals, 2g carbs, 1g fiber, 21g fat, 40g protein

Keto Grocery Shopping List

Meat

• 2 slices bacon chopped
• 4 ounces cooked pork belly
• 3 lbs boneless skinless chicken breasts
• 2 pound chicken thighs
• 2 1/2 pound pork loin
• 3 pound chuck roast
• 2.5 pounds Beef ribs

Dairy

• 1/2 cup shredded cheddar
• 16 oz cream cheese
• 3 tablespoons butter
• 1/2 cup almond milk

Pantry items

• 3 tablespoon extra virgin olive oil
• 3 tbsp avocado oil
• 1 tablespoon dried chives
• 1 tablespoon garlic powder
• 2 1/2 teaspoons onion powder
• 1 teaspoon crushed red pepper flakes
• 1 teaspoon dried dill weed
• 5 1/4 teaspoon salt
• 2 1/4 teaspoon black pepper
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 tbsp dried oregano
• 1/2 tbsp dried thyme
• 1/2 tsp cumin seeds
• 2 black cardamoms
• 1 green cardamom
• 3 cloves
• 4 peppercorn
• 1 bay leaf
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp red chili powder (optional)
• 1/2 tsp roasted sesame seeds
• 2 tsp low carb taco seasoning
• 1 tsp roasted sesame seeds
• 14 oz sauerkraut
• 1/2 cup cashews
• 1 1/4 cup chicken broth
• 1 cup beef broth
• 3/4 cup plus 1 tablespoons apple cider vinegar
• 2 tablespoons Worcestershire sauce
• 14.5 ounce can diced tomatoes
• 1 tomato salsa
• 8 ounces kalamata olives sliced or whole
• 14 ounce can quartered artichoke hearts
• Low Carb BBQ sauce (optional for ribs)

Produce

• 1 scallion green and white parts
• 2 medium zucchini
• 1 red onion
• 11 cloves garlic
• 2 whole cauliflower
• 3 yellow onions
• 5 tomatoes
• 1 tsp ginger chopped
• 1 tbsp cilantro
• 1 teaspoon rosemary minced, fresh
• 16 ounces radishes
• 8 ounces button mushrooms
• 1 tablespoon fresh minced parsley for garnish
• 8 large lettuce leaves for wraps
• 1 bunch collard greens 10 oz
• 1 jalapeño minced