5 Weeknight Dinners for Parents on the Keto Meal Plan

5 Weeknight Dinners for Parents on the Keto Meal Plan

Are the kids complaining about your diet? We get it. It’s tough to maintain a healthy diet while feeding young kids with, ahem, particular tastes. To help create a keto meal plan that everyone could love, we turned to AI. 

Ollie is an AI assistant that helps plan your family’s weeknight meals. Within minutes, you get personalized recipes tailored to exactly your needs, along with an instant grocery list you can take to the store. 

We asked Ollie to give us a keto meal plan that would work for busy weeknights and please picky kids. We followed the standard ketogenic diet and asked for high-fat, moderate-protein, low-carb dinners. 

No need to scroll through thousands of words and a litany of ads, we’re all about making things easier. Here’s a weekly meal plan you can use for this week’s keto-friendly, family-friendly meals.

Monday: Keto Bacon and Egg Cups

Ingredients (serves 4): 

  • 12 slices of bacon
  • 12 large eggs
  • Salt and pepper, to taste
  • Shredded cheddar cheese (optional)


  1. Preheat the oven to 350°F.
  2. Wrap each slice of bacon inside the wells of a muffin tin.
  3. Crack an egg into each bacon-lined well.
  4. Season with salt and pepper, and sprinkle with cheese if desired.
  5. Bake for 15-20 minutes or until the eggs are set to your liking.

Make it kid-friendly: 

Serve with a side of whole-grain toast with butter or a small fruit salad (such as grapes, apple slices, or oranges) to add carbohydrates and fiber to their meal.

Tuesday: Creamy Tuscan Garlic Chicken

Ingredients (serves 4): 

  • 4 boneless skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 cup heavy cream
  • 1/2 cup chicken broth
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • 1/2 cup grated Parmesan cheese
  • 1 cup spinach
  • 1/2 cup sun-dried tomatoes


  1. In a large skillet, heat the olive oil over medium heat. Add chicken and cook until golden and cooked through.
  2. Remove the chicken and set aside. To the same skillet, add heavy cream, chicken broth, garlic powder, and Italian seasoning. Bring to a boil and reduce heat.
  3. Stir in Parmesan cheese until it melts.
  4. Add spinach and sun-dried tomatoes. Simmer until the spinach wilts.
  5. Return the chicken to the skillet and simmer for another 1-2 minutes. Serve hot.

Make it kid-friendly: 

Prepare a side of whole wheat pasta or brown rice to serve with the chicken, giving them a source of whole grains along with the high-protein and high-fat components of the dish. Serve the sauce on the side as a dip for any sauce-adverse kids. 

Wednesday: Keto Zucchini Lasagna

Ingredients (serves 4): 

  • 2 large zucchinis, sliced lengthwise to replace lasagna noodles
  • 1 pound ground beef
  • 1 cup marinara sauce (sugar-free)
  • 1 cup ricotta cheese
  • 1 cup mozzarella cheese, shredded
  • 1/4 cup Parmesan cheese, grated
  • Salt and pepper, to taste


  1. Preheat the oven to 375°F.
  2. Brown the ground beef in a skillet, season with salt and pepper, and mix in marinara sauce.
  3. In a baking dish, layer slices of zucchini, beef mixture, ricotta, and mozzarella. Repeat layers until all ingredients are used.
  4. Top with grated Parmesan cheese.
  5. Bake for 45-50 minutes or until the top is golden and bubbly.

Make it kid-friendly: 

Add a layer of cooked lasagna noodles into the zucchini lasagna for their portions, blending the keto-friendly recipe with a traditional pasta layer to introduce carbohydrates.

Thursday: Keto Avocado Shrimp Salad

Ingredients (serves 4): 

  • 2 avocados, diced
  • 1 pound cooked shrimp, peeled and deveined
  • 1/4 cup mayonnaise, keto-friendly
  • 1 tablespoon lime juice
  • Salt and pepper, to taste
  • 1/4 cup fresh cilantro, chopped


  1. In a medium bowl, combine the diced avocado and cooked shrimp.
  2. In a small bowl, whisk together mayonnaise and lime juice. Season with salt and pepper.
  3. Pour the dressing over the shrimp and avocado. Gently toss to coat.
  4. Garnish with chopped cilantro before serving.

Make it kid-friendly: 

Alongside the salad, offer a side of whole-grain crackers or make a wrap using a whole-grain tortilla so kids can build their own dish.

Friday: Keto Beef Stir-Fry

Ingredients (serves 4): 

  • 1 pound beef steak, thinly sliced
  • 2 tablespoons coconut oil
  • 1 bell pepper, sliced
  • 1 onion, sliced
  • 2 teaspoons ginger, minced
  • 2 cloves garlic, minced
  • 1/4 cup soy sauce (gluten-free)
  • 1 tablespoon sesame oil


  1. Heat coconut oil in a wok or large frying pan over medium-high heat.
  2. Add beef slices and stir-fry until browned. Remove and set aside.
  3. In the same pan, add the bell pepper and onion, stir-fry until just tender.
  4. Add ginger and garlic, cooking for another minute.
  5. Return beef to the pan. Add soy sauce and sesame oil, tossing everything to combine.
  6. Cook for an additional 1-2 minutes or until everything is heated through. Serve hot.

Make it kid-friendly: 

Serve the beef stir-fry over a bed of cooked white or brown rice or quinoa for the kids. 

Instant Grocery List 

Like what you see here? Ollie pulled together an instant grocery list based on these meals. Copy and paste it into any tool you use to shop for groceries and cross this week’s meals off your to-do list.

Meat & Seafood:

  • 12 large eggs
  • 12 slices of bacon
  • 4 boneless skinless chicken breasts
  • 1 pound ground beef
  • 1 pound beef steak, thinly sliced
  • 1 pound cooked shrimp, peeled and deveined


  • Heavy cream (1 cup)
  • Ricotta cheese (1 cup)
  • Mozzarella cheese, shredded (1 cup)
  • Parmesan cheese, grated (1/4 cup plus 1/2 cup)
  • Shredded cheddar cheese (optional for Bacon and Egg Cups)


  • 2 large zucchinis
  • 1 cup spinach
  • 1/2 cup sun-dried tomatoes
  • 2 avocados
  • 1 bell pepper
  • 1 onion
  • Ginger (2 teaspoons minced)
  • Garlic (2 cloves)
  • Pre-made fruit salad or mixed fruits (optional for kids) 
  • 1 lime (for juice, 1 tablespoon)
  • Cilantro (1/4 cup)

Pantry Items:

  • Olive oil
  • Chicken broth (1/2 cup)
  • Garlic powder (1 teaspoon)
  • Italian seasoning (1 teaspoon)
  • Marinara sauce, sugar-free (1 cup)
  • Mayonnaise, keto-friendly (1/4 cup)
  • Coconut oil
  • Soy sauce, gluten-free (1/4 cup)
  • Sesame oil (1 tablespoon)
  • Lasagna noodles (optional for kids) 
  • Rice or quinoa (optional for kids) 
  • Crackers or wrap (optional for kids) 
  • Whole-wheat pasta (optional for kids) 
  • Whole-grain bread (optional for kids) 

Herbs, Spices & Condiments:

  • Salt
  • Pepper
  • Garlic powder (1 teaspoon)
  • Italian seasoning (1 teaspoon)

Plan Your Meals With AI

Finding meals that adhere to a healthy diet but are also family-friendly is not easy. Ollie’s goal is to provide healthy, diverse meals for you and your family so you don’t have to think about it. 

Imagine getting a notification each week telling you that next week’s meal plan is done, it adheres to the keto diet and includes ingredients your family loves. You simply need to review, adjust, and grab your grocery list. That’s what you can expect with Ollie.
We’re currently in development on the public version of Ollie and have opened up a waitlist. If you’re interested in gaining early access, sign up here.


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