Weight Loss Menu – Keto and Low-Carb Menu

keto low carb menu header

Below is our menu for your weekly weight loss meal package service.

When you have made your selections, simply fill out the form at the bottom of the menu page to email us your selections.

What is Keto and Low-Carb?

  • Low-Carb stands for Low-Carbohydrate. Foods are made primarily of fats, proteins, fiber, and carbohydrates. Carbohydrates are long chains of sugars, which can break down into simple sugars when you digest them in your stomach. Flours, breads, pastas, rice, and potatoes are all examples of foods made up mostly of carbohydrates which break down into simple sugars when you eat them. When a person eats carbohydrates, sugar enters the blood and the body releases a hormone called insulin into the bloodstream. Hormones are chemicals that give the body instructions on what to do. Insulin tells the body to “store the sugar that is in your bloodstream by converting it into fat.” So, it is possible to gain a lot of weight by constantly eating foods high in carbohydrates. By lowering the amount of carbohydrates that you eat, you can lower the amount of insulin that the body produces, and thus avoid converting carbohydrates into sugar and storing it as fat.
  • KETO is short for Ketosis. Ketosis is the state of the body when it is burning fat for energy (instead of burning sugar for energy). When the body burns fat for energy, it can lose weight by using up the stored fat as fuel. Something Ketogenic means that it helps to put the body in a state of Ketosis (fat burning mode). For example, a piece of chicken is ketogenic because it has no sugar in it. But a candy bar is not ketogenic because it has a lot of sugar and carbohydrates in it. Food low in carbohydrates can be said to be KETOGENIC, because since it does not have sugars in it, it forces the body to into ketosis (fat burning).

This menu has foods that have a low amount of carbohydrates. And thus, low amounts of sugar.

Disclaimer: The information provided in my content about food and diet is for general informational purposes only. It should not be considered as medical advice or a substitute for professional medical expertise. Individuals should consult with a qualified healthcare professional for personalized advice and guidance regarding their specific health conditions and dietary needs. I do not assume any responsibility for the accuracy or completeness of the information shared, and any reliance on such information is at the reader’s own risk.

Weight Loss Healthy Food Menu

Hearty Soups

K1A – Kale and Sausage Soup  

K2A – Italian Wedding Soup with Meatballs and Veggies 

K3A – Cheesy Ham and Cauliflower Soup 

K4A – Chicken and Veggie Soup 

K5A – Mushroom and Bacon Soup w/ Cauliflower 

Hearty Salads

K1B – Greek Salad w/ Shrimp and Feta CheeseChunky Cucumber, Peppers, Tomato, and Kalamata Olives in a Greek Vinaigrette. 

K2B – Grilled Steak or Chicken SaladRed leaf Lettuce, Tomato, Cucumber, Onion and Pepper in a Bell Pepper and Garlic Vinaigrette with sliced grilled Steak or Grilled Chicken. 

K3B – Paleo Cobb SaladRed leaf Lettuce, Tomato, Cucumber, Chopped Egg, Grilled Chicken, Bacon, Red Onion, Peppers, and Vinaigrette. 

K4B – Salmon SaladGreen Salad with Cuke, Tomato, Peppers, Red Onion and a Scoop of Salmon Salad with Capers and Red Onions. 

K5B – Green Salad with Chicken SaladGreen Salad with Cuke, Tomato, Peppers, Onions and a Scoop of chunky Chicken salad made with Grapes and Paleo Avocado Mayo. 

K6B – Chunky Chicken Salad Hearty homestyle chicken salad with grapes and celery, made with avocado mayo 

K7B – Spicy Chicken SaladHearty homestyle chicken salad with grapes and celery, made with spicy avocado mayo 

K8B – Salmon SaladHearty homestyle salmon salad with curry, red onions and celery, made with avocado mayo 

K9B – Tuna SaladHearty homestyle tuna salad with scallions and celery, made with avocado mayo 

Low-Carb Pasta Dishes

K1C – Greek Moussakalayers of Greek-spiced Tomato Meat sauce in between roast Eggplant.

K2C – Spaghetti Squash BolognaiseSpaghetti Squash with Tomato Meat Sauce.

K3C – Spaghetti Squash Carbonarawith Bacon, Chicken, Onion, Herbs, Spices and Egg.

K4C – Zucchini Noodles ‘n’ Meatballs – Zucchini noodles in a fresh Tomato Basil sauce with Pork and Beef Meatballs.

K5C – Zucchini and Beef Lasagna – Zucchini noodles in layers between grass-fed organic ground beef and tomato sauce with aged Parm.

K6C – Chicken Alfredo Noodles – Zucchini noodles with Chicken in a light Cream Sauce with Parmesan Cheese.


K1D – Chinese Beef Tenderloin Slices and Broccoliserved on stir-fried Napa Cabbage with mushrooms and onions. 

K2D – Fried Cabbage with Kielbasa SausageBeef Kielbasa sausage with Diced Tomato and Garlic, served on a bed of seasoned fried cabbage. 

K3D – Philly Cheesesteak Casserole – sliced roast beef, sauteed peppers and onion, smothered with melted provolone and mozzarella cheeses. 

K4D – Taco Mexican MeatballsTaco Flavored Metballs with Fried Peppers and Onions topped with Cheddar Cheese with a side of Shredded Lettuce, Pico de Gallo, Sour Cream and Guacamole

K5D – Mexican Stir-FryFlavorful stir-fried Beef Tenderloin with Onions, Cabbage, Peppers, and Cilantro, on yellow riced cauliflower

K6D – Eggroll in a bowl – Love eggrolls? Well, how about the filling without the wrapper? Tasty ground pork, chicken or beef with cabbage, bean sprouts and all the flavor you love! 

K7D – Bacon CheeseburgersJuicy beef burger patties topped with crispy bacon, cheddar cheese, with a side of pickles, onions, tomato, lettuce. No bun. 

K8D – Sausage SkilletSmoked Pork Sausage with sauteed Peppers, Onions, Mushrooms, and Cauliflower topped with a Pan-Fried Diced Tomato and Jalapeño Sauce

K9D – Grilled Ribeye Steak with Steamed Veggies and Garlic Butter Mushrooms

K10D – Beef Tenderloin Fajitas – with Sauteed Mushrooms, Onions and Peppers, Guacamole, and Pico de Gallo

K11D – Shepherd’s Pie – ground beef and vegetables topped with cauliflower mash and cheddar cheese 

K12D – Stuffed Peppers – bell peppers stuffed with ground beef, and riced cauliflower, in a smoked paprika tomato sauce. 

K13D – Chimichurri Grilled Tenderloin Steak  – with Sauteed Onion and Mushroom, Chimichurri Sauce and Fried Riced Cauliflower

K14D – Beef Picadilloground beef with tomato, olives and cumin, with yellow pan-fried cauliflower rice and pan-fried zucchini with diced tomato

K15D – Beef Pot Roast – with fresh herbs, Celery, Onions, Cauliflower

K16D – South American Shredded Beef – Shredded Beef with Sofrito Sauce, with a side of Fried Eggplant Cubes with Zucchini and Peppers

K17D – Beef and Egg Meatloaf – with Mixed Veggies and Buttery Cauliflower Mash

K18D – Dry Rubbed Smokey Pork Baby Back Ribs(choose 1 side item below).

K19D – Beef Taco Bowl – with Yellow Pan-Fried Cauliflower Rice, Pepper, Onion and Diced Tomato, Sour Cream, Salsa and Cheddar Cheese

K20D – Roast Pork and Egg Meatballs– with Garlic and Ginger with a side of stir-fried Asian Veggies

K21D – Italian Sausage and Peppers – with Green Peppers, Onions and Garlic with White Wine

Chicken and Turkey

K1E – Chicken Pizzaiola –  (choose 1 side item below) – pan-seared butterflied Chicken Breast w/ Peppers, Mushrooms, Uncured Pepperoni, Tomato Sauce, and Mozzarella.

K2E – Chimichurri ChickenSeared Chicken with Mixed Veggies in a Herb, Garlic, and Red Pepper Chimichurri sauce. 

K3E – Chicken CarbonaraChicken, Bacon, Onions, and Mushrooms in a Carbonara cream sauce served on sauteed shredded cabbage. 

K4E – Creamy Pesto Chickensauteed chicken with a pesto cream sauce, broccoli and spaghetti squash

K5E – Pan-Seared Balsamic Chickenseared Chicken breasts with mushrooms in a balsamic cream sauce (choose 1 side item below)

K6E – Arroz con PolloSpanish chicken with Yellow Cauliflower Rice, Peppers, Onions, Cumin, and Olives.

K7E – Chicken Cordon Bleu CasseroleChicken baked in a cream sauce with ham, broccoli, and melted Swiss cheese on top 

K8E – Chicken and Shrimp Gumbochicken Andouille sausage and shrimp with okra and veggies in classic Cajun sauce and seasonings. 

K9E – Chicken and Sausage JambalayaCajun-style chicken and andouille pork sausage with veggies and okra with a side of cauliflower “rice” 

K10E – Turkey Spaghetti Squash BakeGround Turkey and Spaghetti Squash baked with Tomato Sauce and Eggs

K11E – Turkey PicadilloCuban style ground Turkey with braised Red Cabbage and Broccoli

K12 E Chicken Chop-SueyChicken with Chinese Style Stir-Fried mixed Vegetables

K13E – Chicken Marsala (choose 1 side item below) Pan seared chicken breast with Portobello Mushrooms in a Marsala Wine sauce.

K14E – Buffalo Wings – with Celery and Carrot sticks, Ranch Dip.

K15E – Chicken Ryane (Choose 1 side item below) Sauteed chicken breasts topped with sundried tomatoes, goat cheese in a light garlicky white wine sauce with chopped tomato. 

K16E – Roast Chicken w/ Creamed Spinach – Roast dark meat Chicken with creamy garlicky spinach

K17E – Chicken and Crispy Bacon (choose 1 side item below) with tomato sauce and parm.

K18E – Chicken with Butter, Lemon, and Capers(choose 1 side item below).

K19E – Turkey and Egg Meatloaf(choose 1 side item below) with mixed Veggies.

K20E – Huevos Rancheros – eggs poached in a delicious Mexican-style tomato cumin sauce with veggies 

K21E – Garlic Olive Oil Chicken Breast – with Mixed Parmesan Roasted Veggies

K22E – Buffalo Chicken Thighs – e Oven-Fried Sliced Chicken Thighs with Buffalo Sauce, Buttery Cauliflower Mash and Pan-Fried Zucchini Squash with Mushrooms


K1F – Bacon, Shrimp, and Clams (choose 1 side item below)in a smokey tomato and coconut cream broth.

K2F – Broiled Salmon and Zucchinisalmon with sundried Tomato Pesto, sauteed zucchini, tomato, and herbs. 

K3F – Fish Picatta (choose 1 side below) fresh seasonal Fish fillet sauteed in Garlic, Butter, and Capers.

K4F – Fish Bearnaise (choose 1 side below) – Fish with a creamy French Bearnaise sauce. 

K5F – Broiled Fish with Guac fresh fish with steamed veggies and fresh guacamole

K6F – Garlic Butter Fish(choose 1 side item below)

K7F – Garlic Butter Shrimp and Sea Scallops(choose 1 side item below)

K8F – Fish in White Wine SauceFish fillet with cauliflower mash, vegetables, and a creamy low-carb white wine chili sauce

K9F – Fish with Curry Garlic Aioli – Fresh fish with Curry Garlic Aioli and a side of Cauliflower Salad made with Scallions, Lemon Juice and Avocado Mayo

K10F – Garlic Butter Shrimp(choose 1 side item below) with Cauliflower Mash 

K11F – Shrimp and Chicken Paella Spanish Style Yellow Cauliflower Rice with Onions, Peppers, Olives, Shrimp and Chicken 

Side Dishes

K1G – Steamed Mixed Veggies

K2G – Wilted Spinach and Garlic

K3G – Creamy Garlic Spinach

K4G – Buttery Cauliflower Mash

K5G – Brussels Sprouts and Bacon

K6G – Olive oil and Garlic Low-Carb Spaghetti Squash

K7G – Butter Roasted Radishes

K8G – Garlic Butter Mushrooms

K9G – Brussels Sprouts with Ham in Cream Sauce

K10G – Smoked Sausage and Garlic Brussels Sprouts

K11G – Mascarpone Creamed Greens

K12G – Southern-Style Collard Greens

K13G – Roast Veggies with Olive Oil

K14G – Parmesan Roasted Broccoli

K15G – Mexican Cauliflower Rice

K16G – Sauteed Peppers and Onions

K17G – Fried Mushrooms, Asparagus and Bacon

Please email us your menu choices by filling out the form below: