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Keto Grocery List #1: The Meat Eater ($10.85 per day)

Welcome to the first in our series on keto grocery lists!

When you plan your meals in advance, it’s much easier to stay keto.

The goal with these lists is to provide you with a shopping playbook for several different cooking styles.

You can use these lists at the start of every week to stock up your kitchen for 7 more days of keto fuel.

In the future, you can expect to see grocery lists for everything from vegan cooking to low-budget keto – a list for every lifestyle.

You’ll also find a spreadsheet and Evernote version of the list linked at the bottom of each article so you can quickly reference each list later.

So without further ado, I present to you…

The Keto Fire Meal Plan for Meat Eaters

To kick things off, we put together 7 days of meat-heavy meals for the active keto warrior who needs protein to fuel their active lifestyle.

This meal plan does involve a decent amount of kitchen time to cook up the proteins, but we skip breakfast for bulletproof coffee to get a little time back in the morning.

Overall, this plan isn’t cheap – it’s about $181 for 7 days of food. That’s $25.85 per day.

To cut costs you could skip out on the shrimp, steak, snacks, and fancy cheeses. Then we’d simply add more chicken and salad options to dinner to replace the steak.

It is also important to note that this list is an upfront investment in a few ingredients like MCT oil, butter, coffee, and lemon juice. If you already have these items at home or at work, feel free to skip them.

Without all those items this list comes out to $76, a much more budget-friendly amount. That’s just $10.85 per day.

The List

Breakfast:

  • Bulletproof coffee

Lunch:

  • 3x Pan seared chicken and sauteed broccoli
  • 2x Chicken salad with MCT oil, avocado, hard boiled egg
  • Bacon-wrapped avocados
  • Shirataki fried rice with chicken

Snacks:

  • Beef jerky (low sugar)
  • Brazil nuts

Dinner:

  • 2x Steak and asparagus in a lemon butter sauce
  • Shrimp and bacon mashed cauliflower
  • 2x Egg + avocado cheeseburger without bun
  • 2x Fish with broccoli

Groceries:

  • 5x Chicken breasts
  • 4x Beef burger patties
  • Aged cheddar
  • Bag of shrimp
  • 1lb Bacon
  • Spinach
  • 4x Avocados
  • 1 dozen eggs
  • Lemon juice
  • Miracle Noodles rice
  • Beef jerky
  • Fish
  • Broccoli
  • Asparagus
  • Brazil nuts
  • 1x Coffee beans
  • 1x MCT oil
  • 1x Kerrygold unsalted grass-fed butter (silver)
  • 1x Kerrygold salted grass-fed butter (gold)

To download the list as a spreadsheet with cost breakdown, click here. For the Evernote version, click here.

How to cook these meals

For all the meats on this list, keep it simple and pan fry them. Pan frying is a kickass cooking technique that makes all meat taste delicious without much effort. Pan on the stove, medium heat, flip twice, 15-20 min. Add garlic, salt & pepper, and other spices if desired.

For all the veggies, saute them. Pan on the stove, high heat, stir often, 5-10 min. Be sure to add garlic, salt & pepper, and other spices if desired.

Pro tip: here are a few articles on how to pan fry chicken, steak, and fish. Use heavy oil to add more fat to the dish and skip any breading.

Additionally, here are recipes for the above meals, with added notes for how to modify the original recipe to fit this meal plan:

  • Bulletproof coffee – For quick coffee, simply add butter to hot coffee, mix with a spoon, and you’re good to go.
  • Chicken salad – This one’s easy. Slice cooked chicken breast, and mix it in with spinach, 1/2 an avocado, and MCT oil + salt & pepper. Add your hard boiled egg on the side.
  • Bacon-wrapped avocados – Cook in the oven, or pre-cook your bacon and simply wrap fresh avocados when you’re ready to eat.
  • Shirataki fried rice – Make fried rice using Miracle Noodle shirataki rice with two eggs, then add chicken.
  • Steak and asparagus –  Pan fry steak and asparagus. Then, instead of hollandaise sauce, melt butter and drizzle lemon juice on top.
  • Shrimp & bacon mashed cauliflower – Make mashed cauliflower, then add cooked shrimp and crumbled bacon.
  • Cheeseburger – Cook a pre-made burger patty, add avocado slices, and fry an egg to go on top.
  • Fish with broccoli – pan fry fish, saute the broccoli, add butter on top.

Comments 3

  1. Im on keto diet and im impressed with meals and food list and I would love to recieve some more.

    1. Post
      Author

      Thanks! We’re working on a meal plan and grocery list for vegetarian keto right now! More to come…

  2. I believe that avoiding ready-made foods is the first step to be able to lose weight. They might taste excellent, but packaged foods include very little nutritional value, making you feed on more only to have enough vitality to get through the day. For anyone who is constantly eating these foods, transitioning to whole grains and other complex carbohydrates will make you to have more vigor while feeding on less. Good blog post.

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