1. Creamy Tuscan Garlic Chicken

A rich, one-skillet meal with seared chicken in a garlicky cream sauce, loaded with spinach and sun-dried tomatoes.

Ingredients:

• 2 boneless, skinless chicken breasts (halved or pounded thin)

• 1 tbsp olive oil

• 2 cloves garlic, minced

• 1 cup heavy cream

• ⅓ cup grated Parmesan

• ½ cup sun-dried tomatoes (in oil), chopped

• 1 cup baby spinach

• Salt, pepper, Italian seasoning

Net Carbs: ~5g per serving
Protein: ~35g
Fats: ~25g

2. Zucchini Noodles with Pesto and Shrimp

Fresh zucchini noodles tossed with homemade pesto and sautéed shrimp—light, low-carb, and packed with flavor.

Ingredients:

• 2 medium zucchini, spiralized

• 10–12 large shrimp, peeled and deveined

• 1 tbsp olive oil or butter

• ¼ cup pesto (basil, pine nuts, Parmesan, olive oil, garlic)

• Salt, pepper, chili flakes (optional)

Net Carbs: ~6g
Protein: ~30g
Fats: ~20g

3. Keto Cheeseburger Casserole

A cheesy, comforting dish with all the flavor of a burger—minus the bun. Great for meal prep!

Ingredients:

• 1 lb ground beef (or turkey)

• ½ onion, chopped

• 2 cloves garlic, minced

• ½ cup heavy cream

• 1 cup shredded cheddar cheese

• 2 eggs

• 2 tbsp tomato paste

• 1 tsp mustard

• Salt, pepper, paprika

Net Carbs: ~4g
Protein: ~35g
Fats: ~30g

4. Avocado Egg Salad Lettuce Wraps

A creamy, satisfying salad made with eggs and avocado, served in crisp lettuce cups for a refreshing keto lunch.

Ingredients:

• 3 hard-boiled eggs, chopped

• ½ ripe avocado, mashed

• 1 tbsp mayonnaise (or Greek yogurt)

• 1 tsp Dijon mustard

• Salt, pepper, paprika

• Romaine or butter lettuce leaves for wraps

Net Carbs: ~3g
Protein: ~15g
Fats: ~20g