Are you tired of cooking 2 meals when you’re following a low-carb diet? We’ll show you how to create a keto meal plan that keeps the carb eaters in your family happy!

 

Images of the 7 low-carb keto meal plan recipes in a grid

If you are cooking for the rest of your family or your partner or roommate then it is very difficult to stay on track if they don’t also eat a low-carb diet.

This low-carb keto meal plan keeps your macros intact while providing easy carb solutions for everyone else.

I find this a constant struggle as I am the only one in our family of 5 who eats low-carb. Over time I have been building up a repertoire of low-carb dishes that can be made in 30 minutes and are:

  1. Easily adapted for those who want carbs OR
  2. Low-carb dishes that don’t need carbs added (no one will notice the carbs missing!)

These are all delicious, healthy family favorites that are simple to cook and will be on the table in around 30 minutes.

Everyone will be happy, fed and us low-carbers can rest easy knowing that our macros are intact for the day!

7 Day 30-Minute Keto Meal Plan You Can Adapt For Carb Eaters

 

MONDAY

Shrimp Scampi Zucchini Noodles

This delicious recipe takes 20 minutes to make, has 5g of net carbs and is served with zucchini noodles. Make a separate pot of spaghetti for your carb eating family or friends. Then reserve some of the chicken broth/lemon sauce (skip the wine) before adding the zucchini noodles to the pan. Add the reserved sauce and shrimp to the pasta. Dinner will still be done in 30 minutes!

Pro Tip – cook the full recipe and then toss some spaghetti through for the carb eaters so they have a combination of pasta and zucchini noodles. You might even convert them (slowly!)

 

Another great family meal using zoodles or zucchini noodles is 30 Minute Low-Carb Gluten-Free Meatballs.

 

TACO TUESDAY!!

Low catb taco bowls surrounded by bowls of lettuce, chopped tomatoes, cheese and avocado

 

Tacos or burritos are high up there on my kids’ favorite meal list so they often appear on my low-carb keto meal plan (usually on Taco Tuesday!)

This Low-Carb Taco Burrito Bowl will be ready in under 30 minutes and has only 10g of net carbs. Catering for carb eaters is as easy as warming some taco shells in the oven or serving some soft tortillas.

These are easy to tailor to everyone’s tastes as you can serve everything in bowls at the table for self-service. The kids (and grown-ups) love it!

Pro Tip: get some low-carb tortillas for yourself or try making your own low-carb taco shell with just one ingredient.

 

 

WEDNESDAY

Jalapeno-Tuna-Patties

 

This is a super easy weeknight meal (only 5g of net carbs) that carb eaters will love without any adaptations. There’s nothing obviously “low-carb” about these, however, they could easily be served slotted into a burger bun with the chipotle mayo and a side salad.

To make the Tuna Patties – swap out the non-fat greek yogurt for full-fat greek yogurt.

To make the Chipotle Aioli – swap out the non-fat greek yogurt for full-fat greek yogurt OR use mayonnaise.

If serving kids – only use 1 or less jalapenos in the tuna patties and serve them with mayo or ketchup.

 

Pro Tip – Make a double or triple batch and freeze uncooked for a busy weeknight when you need dinner in a snap!

 

 

THURSDAY

Creamy-Sundried-Tomato-Chicken-Strips being served from a skillet

This is low-carb comfort food at its best with only 8.4g net carbs! Add this divine dish to your keto meal plan and sit back and swoon.

There is no need to do anything to this dish to appease those carb eaters as they won’t even notice the zucchini noodles amongst the creamy, cheesy goodness.

Pro-Tip You don’t need a fancy spiralizer to make zucchini noodles. Just use a regular vegetable peeler or buy a simple one. I use this one which costs $15.

 

 

FRIDAY

Low-Carb Butter Chicken Curry in a bowl with cauliflower rice

Butter chicken is a classic family meal perfect for a keto meal plan when carb eaters are lurking. For a sensational low-carb meal, serve this with cauliflower rice instead of the usual rice…

Read our Guide To Cauliflower rice – Make, Eat & Buy – to find out everything you always wanted to know about cauliflower rice including all the shortcuts!

I am not a fan of cooking both rice and cauliflower rice for one meal as this would take too long. To solve this dilemma I usually cook the rice fresh and use pre-prepared or frozen cauliflower rice(see Pro Tip below). The butter chicken has 9g of net carbs per serve excluding the cauliflower rice.

For an even lower-carb alternative to cauliflower rice, try konjac noodles.

 

Pro Tip Buy pre-prepared cauliflower rice from your local supermarket (Costco, Trader Joes etc).

 

OR try this wonderful butter chicken recipe from Gwensnest.com. This butter chicken is ideal if you don’t have butter chicken curry paste or prefer not to use it. It is more garlicy and uses fresh ginger and almond flour to thicken the sauce. Serve with cauliflower rice.

 

Butter chicken on a bed of cauliflower rice with spring onions on top. Served on a plate with a fork and a bright patterned tablecloth.

 

SATURDAY

A hand is pouring chipotle sauce from a dish onto a the red onion at the top of the bunless burger. The beef patty is surrounded by an iceberg lettuce "bun" and is topped with cheese, sliced tomato and red onion

Burgers are always a crowd-pleaser. Make it low-carb AND high-carb… Just have bread buns for your kids/partner or roommate and it takes no extra time. You’ll have these juicy burgers ready in 30 minutes and have them begging for more.

Serve the burgers with Chipotle Mayo for the adults and regular burger sauce or ketchup for the kids.

Try switch up flavors by changing sauces (chipotle mayo, aioli, guacamole, low-carb ketchup, low-carb BBQ sauce etc) and use a large lettuce leaf for the bun.

Low-carb Burger With Chipotle Mayo will find a regular place on your ketogenic diet meal plan with 9g of net carbs per serve.

Pro Tip – Make a big serving of the Chipotle Mayo and serve with everything and anything during the week. Add it to meats, seafood, vegetables etc.

 

SUNDAY

Chicken parmesan zoodle in the skillet scattered with fresh basil

 

This is another great dish that everyone will love with 9g of net carbs per serve. Golden crumbed chicken, in a tomato sauce with melted mozzarella oozing over the top….who is going to complain about the zucchini noodles?

Pro Tip If your family really won’t eat the zucchini noodles, serve the chicken with a generous serving of the sauce, avoiding the zoodles. This is still a substantial meal without the zoodles so I would just serve a side salad or perhaps heat up or make some garlic bread for those tricky carb lovers.

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