I’m a big fan of the keto diet when it comes to slimming down. However, it can be really challenging to find keto recipes that are also clean and dairy-free. Since dairy is a good source of fat, most keto recipes I find include it in some form. For me though, not only does my body function better without dairy, but I find that I lose weight easier.
So if you want to do the keto diet, but you feel the same as me, or if you have a dairy intolerance, I have the meal plan for you!
When I create meal plans, I try to find awesome recipes, but also keep it realistic. Most of us don’t have the time or space to cook a brand new meal 3 times a day or spend hours in the kitchen, so I like to utilize crockpots, leftovers, and anything that makes it easier!
5 Day Keto & Paleo Meal Plan
|Day 1||Egg Roll in a Bowl||Crockpot Coconut Curry|
|Day 2||Leftover Coconut Curry||Salmon & Asparagus|
|Day 3||Leftover Egg Roll in a Bowl||Cashew Chicken|
|Day 4||Asian Chicken Cabbage Salad||Easy Turkey Bolognese|
|Day 5||Leftover Turkey Bolognese||Steak w/ Paleo Marinade & Asparagus|
Pantry Staples for this Meal Plan
Before we get started, there are definitely a few staple items that you will need to make sure you have in your house. If you are familiar with keto and/or paleo, you may have many of these already!
- Coconut aminos – regular 8 oz size or save $$ by buying a larger 32 oz bottle!
- Sesame oil
- Rice vinegar
- Curry paste
- Red wine vinegar
Meal Prepping and Cooking!
Day 0: The Night Before
If you have a busy morning the next day, go ahead and cook your Egg Roll in a Bowl for lunch, and prep your Coconut Curry crockpot meal. I like to have everything cut up, measured out, and placed in a Ziploc bag (minus the cauliflower rice) to make it easy to just throw in the crockpot on my way out. For the Egg Roll in a Bowl, I typically prefer to use turkey or chicken instead of pork, so feel free to swap that out if you feel the same.
Throw the chicken curry ingredients in the crockpot, grab your egg roll in a bowl and head out the door!
For the cauliflower rice, heat about 1 Tbsp coconut or olive oil in a skillet and add the cauliflower rice. Stir until heated through and any excess moisture is absorbed. Serve the curry over the cauliflower rice!
Salmon & Asparagus – this is one of my favorite quick meals! Preheat the oven to 425 degrees. In a glass pan, place your asparagus spears at one end and your salmon filets on the other. Salt and pepper them both, and pour olive oil over the asparagus, tossing so they are evenly covered. For the salmon, I absolutely love putting Trader Joe’s Aioli Garlic Mustard Sauce on top. Spread a fairly thick layer over the top of the salmon and place the entire dish in the oven for about 20 minutes. Voila! Easy, delicious dinner.
While doing keto, I would recommend skipping the arrowroot flour “breading” stage of this recipe and instead just add your cut up chicken breasts to the skillet! Also skip the honey.
If you don’t have much time the following morning, remember to prep your Asian Chicken Salad tonight!
For the turkey bolognese, sometimes I prefer to use spaghetti squash, rather than zucchini noodles. This is also a better option if you don’t have a zoodler. If baking your spaghetti squash, heat in the microwave for 2-3 minutes to soften it up. Cut it in half and scoop out the middle. Place face down in a glass pan with about 1/2 inch of water in the bottom. Bake for 45 minutes at 400 degrees Fahrenheit.
Try to marinate your steaks for at least a couple hours. You could start this either before you leave for work, or as soon as you get home. Poking them with a fork also helps the steak absorb the marinade.
You also can swap out the vegetable! I chose asparagus again because I buy the costco bags, but you could easily use broccoli, brussels sprouts, or any other non-starchy vegetable.
What About Breakfast?
You have probably noticed by now that there is no breakfast mentioned on this list. I myself am not a huge breakfast person and I find that while on keto, my bulletproof coffee will usually hold me until lunch. However, if you’re not in ketosis yet, or if you need breakfast to start the day, here are a few ideas!
- Chia Seed Pudding – In a Mason jar, add 3 Tbsp chia seeds, 1 cup coconut milk (full-fat is better, but you can also use it out of the carton), 2 drops liquid stevia and splash of vanilla extract. Shake it all together and leave in the fridge overnight. Or try a pumpkin version for fall!
- Egg Scrambles – chop up any veggies and/or protein you may have and make a customized scramble!
- Avocado Baked Eggs