4‑Week Flexible Keto Meal-Prep Plan (Breakfast, Lunch, Dinner, Desserts & Snacks) — with One Consolidated Shopping List and Fast-Food Cheats

C — Greek-Style Keto Yogurt Bowl

• ¾ cup unsweetened full-fat Greek yogurt or coconut cream (if you tolerate dairy)
• 1 Tbsp chia seeds, 6–8 raspberries (or 1 Tbsp sugar-free jam)
• 1 Tbsp chopped pecans or almonds
• Sprinkle cinnamon; optional 1 scoop collagen peptide

Lunch options L1 — Mediterranean Chicken Salad Bowl

• 5–6 oz grilled chicken thigh or breast, sliced
• Mixed greens (2 cups), 6–8 cherry tomatoes (optional), cucumber slices
• 2 Tbsp olive oil + lemon, 2 Tbsp crumbled feta optional (omit if you prefer)
• ¼ avocado, olives (6), sprinkle pepper jack shreds if wanted

L2 — Bunless Burger Plate

• 1 burger patty (5–6 oz beef 80/20 or turkey), seasoned and pan-fried
• 1 cup sautéed spinach or roasted broccoli
• 1 Tbsp butter on veg, 1–2 slices pepper jack or white cheddar on burger
• Pickles, mustard, mustard mayo

Dinner options D1 — Creamy Garlic Butter Salmon & Asparagus

• 5–6 oz salmon fillet pan-seared in 1 Tbsp butter
• 8–10 asparagus spears roasted with 1 Tbsp olive oil
• Sauce: 1 Tbsp butter + 1 clove minced garlic, lemon zest
• Side: small arugula salad with 1 Tbsp olive oil

D2 — Keto Chicken Alfredo Zoodles

• 5–6 oz grilled chicken, 1.5 cups zoodles (zucchini noodles)
• Alfredo sauce: 2 Tbsp heavy cream, 1 Tbsp cream cheese, 1 Tbsp butter, garlic, pepper jack (1 Tbsp shredded) for tang
• Toss and heat until thickened; top with parsley

Desserts (low-carb, occasional) Dessert 1 — Chocolate Avocado Mousse (serves 2)

• 1 ripe avocado, 2 Tbsp unsweetened cocoa powder, 2–3 Tbsp erythritol or allulose, 1 tsp vanilla, pinch salt
• Blend until smooth. Net carbs ~5–6g per serving.

Dessert 2 — Berry Cream Cups

• ½ cup raspberries + 2 Tbsp whipped heavy cream sweetened with a touch of monk fruit
• Garnish with 1 tsp chopped almonds. Net carbs ~6–8g.

Snack ideas (daily 2 snacks) Savory:

• Pork rinds with guacamole (1 oz pork rinds + 2 Tbsp guac)
• Hard-boiled egg + 1 Tbsp mayo
• Celery sticks + 2 Tbsp cream cheese or almond butter (watch carbs) Sweet/candy-like:
• Keto fat bombs (cocoa, cream cheese, butter, erythritol) — 1 fat bomb = ~2–3g net carbs
• Sugar-free dark chocolate (85–90% cacao), 1 square
• Chia seed pudding sweetened with monk fruit and vanilla (small cup) Fast-food-ish swaps:
• "Keto candy" — a small handful (10–12) of mixed nuts + 1 sugar-free chocolate square when craving candy.

Cooking & storage tips

• Batch-cook proteins twice weekly (chicken thighs, burgers, salmon) and veg once weekly. Store in airtight containers for 3–5 days.
• Assemble salads fresh; keep dressings separate.
• Zoodles are best made same day or lightly sautéed and stored separately.

Fast-food cheats (pick low-carb options; modify with swaps) McDonald’s

• Order: Buttermilk Crispy Chicken (no bun) is high carbs — instead: Artisan Grilled Chicken (no bun) or Egg McMuffin (no muffin) — ask for extra egg and bacon, add avocado if available. Avoid sweet sauces. Add side salad (no croutons) with oil & vinegar.
• Example: Egg McMuffin without muffin + double egg + bacon = breakfast ~3–5g net carbs.

Chick‑fil‑A

• Grilled Nuggets (8–12 pcs) + Side Salad (no dressing) + Avocado Lime Ranch (if available) or request extra olive oil. Beware the sauces (honey mustard, barbecue are sugary).
• Example: Grilled Nuggets 12 pcs + Superfood side (skip dried fruit) or side salad = low net carbs ~5–8g.

Wendy’s

• Bunless Baconator-style: Double or single burger, no bun, add bacon, lettuce, tomato (skip ketchup), mayo or ranch. Small side: Caesar side salad (no croutons) and Caesar dressing.
• Example: Bunless burger + bacon + side salad = ~4–6g net carbs.

White Castle

• Slider buns are high carb. Order Crave Case contents? Better: request slider patty(s) without bun or order breakfast sausage/egg (no muffin) if available. Bring your own lettuce wrap.
• Example: 2 slider patties no buns wrapped in lettuce + pickles = ~2–4g net carbs.

Sauce rules: Request sauces on side and choose olive oil, mayo, ranch (check sugar-free), or mustard. Avoid ketchup, honey mustard, sweet BBQ, and maple syrup glazes.

Weekly grocery list (one consolidated list for 4 weeks; adjust quantities for servings; base quantities assume cooking for one person