Hey group! I’m switching gears with a new keto lineup that brings more beef and variety to the table. This one’s for those of us craving some fresh flavors. Potassium’s around 3,500-4,000 mg daily, sodium’s 3,000-4,000 mg, and magnesium’s 300-350 mg—still solid, but not overkill. Expect more beef, new veggies like zucchini and cauliflower, and simple, delicious meals. Let’s keep the keto vibes strong—enjoy!
Shopping List
Stock up for the week—adjust quantities as needed!
Proteins
- Eggs (10+)
- Ground beef (28 oz)
- Sirloin steak (18 oz, ~3 pieces)
- Beef sausage links (2, carb-free)
- Chicken breast (8 oz)
- Chicken thighs (2 skin-on)
- Pork ribs (6 oz)
- Pork (4 oz)
- Salmon (12 oz, ~2 fillets)
- Bacon (4 strips)
- Bones for broth (optional)
Vegetables
- Spinach (4 cups)
- Kale (3 cups)
- Zucchini (4 cups or 3-4 medium)
- Cauliflower (5 cups)
- Mushrooms (3.5 cups)
Dairy & Fats
- Butter (1 stick+)
- Cheddar cheese (2 oz)
- Olive oil (1 tbsp)
Pantry
- Salt
- Pepper
- Pumpkin seeds (roasted, salted, 3/4 cup)
- Almonds (salted, 5 oz)
Day 1
Potassium: ~3,600 mg | Sodium: ~3,200 mg | Magnesium: ~310 mg
Breakfast: Beef & Spinach Scramble
(900 mg K, 900 mg Na, 80 mg Mg)
- 4 oz ground beef
- 1 cup spinach
- 1 tbsp butter
- Salt/pepper
Brown beef, add spinach and butter, scramble together.
Lunch: Grilled Beef Patty with Zucchini
(1,000 mg K, 1,000 mg Na, 90 mg Mg)
- 6 oz ground beef (form patty)
- 1 cup zucchini (sliced, sautéed in 1 tbsp butter)
- Salt
Grill patty, sauté zucchini separately.
Dinner: Chicken & Cauliflower Mash
(900 mg K, 800 mg Na, 70 mg Mg)
- 4 oz chicken breast
- 1 cup cauliflower (steamed, mashed with 1 tbsp butter)
- Salt/pepper
Bake chicken at 400°F for 25 min, mash cauliflower with butter.
Snack: Almonds
(800 mg K, 500 mg Na, 70 mg Mg)
- 1 oz salted almonds
Day 2
Potassium: ~3,800 mg | Sodium: ~3,500 mg | Magnesium: ~330 mg
Breakfast: Bacon & Zucchini Fritters
(900 mg K, 1,100 mg Na, 80 mg Mg)
- 2 bacon strips (crumbled)
- 1 cup shredded zucchini
- 1 egg
- 1 tbsp butter
- Salt
Cook bacon, mix crumbs with zucchini and egg, fry in butter.
Lunch: Beef & Mushroom Skillet
(1,100 mg K, 1,100 mg Na, 90 mg Mg)
- 6 oz ground beef
- 1 cup mushrooms
- 1 tbsp butter
- Salt/pepper
Brown beef, add mushrooms and butter, cook together.
Dinner: Pork Ribs with Kale
(1,000 mg K, 900 mg Na, 90 mg Mg)
- 6 oz pork ribs
- 1 cup kale (sautéed in 1 tbsp butter)
- Salt
Bake ribs at 350°F for 1 hr, sauté kale.
Snack: Pumpkin Seeds
(800 mg K, 400 mg Na, 70 mg Mg)
- 1/4 cup roasted, salted pumpkin seeds
Day 3
Potassium: ~3,900 mg | Sodium: ~3,600 mg | Magnesium: ~340 mg
Breakfast: Beef Sausage & Eggs
(900 mg K, 1,000 mg Na, 70 mg Mg)
- 2 beef sausage links (carb-free)
- 2 eggs
- 1 tbsp butter
- Salt
Cook sausage, fry eggs in butter.
Lunch: Steak with Cauliflower Rice
(1,200 mg K, 1,200 mg Na, 100 mg Mg)
- 6 oz sirloin steak
- 1 cup cauliflower (riced, sautéed in 1 tbsp butter)
- Salt/pepper
Grill steak, sauté cauliflower rice.
Dinner: Salmon & Spinach
(1,300 mg K, 900 mg Na, 90 mg Mg)
- 6 oz salmon
- 1 cup spinach (sautéed in 1 tbsp butter)
- Salt
Pan-fry salmon, sauté spinach.
Snack: Almonds
(500 mg K, 500 mg Na, 80 mg Mg)
- 1 oz salted almonds
Day 4
Potassium: ~3,700 mg | Sodium: ~3,300 mg | Magnesium: ~320 mg
Breakfast: Eggs & Cauliflower Hash
(900 mg K, 800 mg Na, 80 mg Mg)
- 2 eggs
- 1 cup cauliflower (chopped, sautéed in 1 tbsp butter)
- Salt/pepper
Sauté cauliflower, scramble eggs in.
Lunch: Beef & Zucchini Boats
(1,100 mg K, 1,100 mg Na, 90 mg Mg)
- 4 oz ground beef
- 1 medium zucchini (halved, scooped)
- 1 oz cheddar
- Salt
Brown beef, stuff zucchini, top with cheese, bake at 375°F for 20 min.
Dinner: Chicken Thighs with Mushrooms
(900 mg K, 900 mg Na, 80 mg Mg)
- 2 chicken thighs (skin-on)
- 1 cup mushrooms (sautéed in 1 tbsp butter)
- Salt
Bake thighs at 400°F for 35 min, sauté mushrooms.
Snack: Pumpkin Seeds
(800 mg K, 500 mg Na, 70 mg Mg)
- 1/4 cup roasted, salted
Day 5
Potassium: ~3,800 mg | Sodium: ~3,700 mg | Magnesium: ~330 mg
Breakfast: Beef & Mushroom Omelette
(900 mg K, 1,000 mg Na, 80 mg Mg)
- 2 eggs
- 4 oz ground beef
- 1/2 cup mushrooms
- 1 tbsp butter
- Salt
Brown beef and mushrooms, add eggs, fold.
Lunch: Steak & Kale Salad
(1,300 mg K, 1,200 mg Na, 100 mg Mg)
- 6 oz sirloin steak
- 1 cup kale
- 1 tbsp olive oil
- Salt
Grill steak, toss kale with oil.
Dinner: Pork & Cauliflower Soup
(900 mg K, 1,000 mg Na, 80 mg Mg)
- 4 oz pork
- 1 cup cauliflower
- 1 cup bone broth
- Salt
Simmer all for 20 min.
Snack: Almonds
(700 mg K, 500 mg Na, 70 mg Mg)
- 1 oz salted almonds
Day 6
Potassium: ~3,600 mg | Sodium: ~3,400 mg | Magnesium: ~310 mg
Breakfast: Bacon & Cauliflower Eggs
(900 mg K, 1,100 mg Na, 80 mg Mg)
- 2 bacon strips
- 1 cup cauliflower (chopped)
- 2 eggs
- 1 tbsp butter
Cook bacon, sauté cauliflower, scramble eggs in.
Lunch: Beef & Spinach Stir-Fry
(1,000 mg K, 1,000 mg Na, 90 mg Mg)
- 6 oz ground beef
- 1 cup spinach
- 1 tbsp butter
- Salt
Brown beef, add spinach and butter.
Dinner: Salmon & Zucchini
(1,100 mg K, 900 mg Na, 80 mg Mg)
- 6 oz salmon
- 1 cup zucchini (sautéed in 1 tbsp butter)
- Salt
Pan-fry salmon, sauté zucchini.
Snack: Pumpkin Seeds
(600 mg K, 400 mg Na, 60 mg Mg)
- 1/4 cup roasted, salted
Day 7
Potassium: ~3,900 mg | Sodium: ~3,800 mg | Magnesium: ~340 mg
Breakfast: Beef & Kale Frittata
(1,000 mg K, 1,100 mg Na, 90 mg Mg)
- 4 oz ground beef
- 1 cup kale
- 2 eggs
- 1 tbsp butter
- Salt
Brown beef, add kale and eggs, bake at 350°F for 15 min.
Lunch: Steak with Mushrooms
(1,200 mg K, 1,200 mg Na, 90 mg Mg)
- 6 oz sirloin steak
- 1 cup mushrooms (sautéed in 1 tbsp butter)
- Salt
Grill steak, sauté mushrooms.
Dinner: Chicken & Spinach Bake
(1,000 mg K, 1,000 mg Na, 90 mg Mg)
- 4 oz chicken breast
- 1 cup spinach
- 1 oz cheddar
- Salt
Bake all at 375°F for 25 min.
Snack: Almonds
(700 mg K, 500 mg Na, 70 mg Mg)
- 1 oz salted almonds
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