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March 16, 2020 · 5 Comments

14-Day Shelf-Stable Keto Meal Plan

Gluten-Free· How To· Keto· Meal Plans· Recipe

day shelf-stable keto meal plan Pinterest Graphic

To follow-up on our Emergency Preparedness Guide, some of you asked for a 14-day shelf-stable Keto meal plan. Whether that’s for staying at home due to illness, regular preparedness, or something else we thought it was a great idea.

Well, we’re delivering! Below you’ll find a FREE eBook filled with two weeks of complete meals for breakfast, lunch, and dinner. We’ve laid it all out for you, see below for the details.

WHAT’S INCLUDED:

  • recipes for breakfast, lunch, and dinner for 14 days
  • calendar of scheduled meals
  • complete shopping lists
  • all nutritional information

EVERY RECIPE:

  • is keto-friendly
  • is gluten-free
  • uses shelf-stable, freezer, or long-term perishable items (like cheese and heavy cream that typically has long best buy dates)

TROUBLESHOOTING:

NEED MORE CALORIES?

We intentionally kept the calorie average to about 1,500 per day. This allows people who eat fewer calories to use this meal plan. If you need more calories here are a few options:

  • add in a Bulletproof coffee
  • grab a dessert
  • have a snack

NEED LESS CARBS?

All of the day’s ratios come out to between 5-10% of your daily calories from carbs. This is the standard range for Keto. If you need less carbs you can try just having 2 meals per day instead of three. If then the calories are too low for you, add in a fat-rich snack like olives, nuts/seeds, fat bombs, or a Bulletproof coffee.

 

Each day comes to less than 30g net carbs (5-10% of the daily calories) and less than 2,000 calories

Previous Post: « Cast Iron Keto’s Emergency Preparedness Guide
Next Post: Keto Blondies »

Reader Interactions

Comments

  1. Michelle says

    March 16, 2020 at 4:55 pm

    I pre ordered you book from amazon- can’t weight! When do I receive my free e-book? Want to start using your recipes right a-weight. Thank you, Michelle

    Reply
    • Cast Iron Keto says

      March 18, 2020 at 2:20 pm

      Hi Michelle, thanks so much for your pre-order, we really appreciate it! Did you drop your proof of purchase into this form?

      Reply
  2. Barbara says

    June 8, 2020 at 12:54 am

    where do I find my free ebook of recipes?

    Reply
    • Cast Iron Keto says

      June 10, 2020 at 1:22 pm

      Hi Barbara, after you put your email into the box in the post, it will automatically redirect you to another page with the eBook which you can then save. Hope this helps!

      Reply
  3. Angela Gilmartin says

    June 12, 2021 at 4:54 pm

    I have subscribed to the email list but only received a 5 day list and not the 14 day plan as detailed above…can you help?

    Reply

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✨ Blueberry Hot Fudge Cake ✨ This 30-minute d ✨ Blueberry Hot Fudge Cake ✨  This 30-minute dessert is absolutely decadent while being totally plant-based, low-carb, and grain-free thanks to some of our go-to ingredients from Bob's Red Mill. Grab some ice cream and a spoon and dig in! Recipe can be found at castironketo.net, just search “blueberry cake.” 

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Two pasta recipes in two weeks?! #sorrynotsorry. W Two pasta recipes in two weeks?! #sorrynotsorry. We’re obsessed with @kaizenfoodco low-carb pasta and didn’t intend to post this Cajun “Chicken” Alfredo Pasta as a full-fledged recipe here on CIK but one bite in and we knew it was too good not to share! Grab the recipe link in our bio!⁠
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One of our favorite salsas has always been the taqueria-style jalapeño sauce that’s sometimes served with street-style tacos at your local Mexican restaurant. It’s richer than a salsa fresca or pico de gallo and is super creamy from the cooked jalapeños. We love the richness of it and it goes so well with so many things. The recipe can be found via the link in our bio 😉 ⁠
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✨ SMOKY GRILLED CABBAGE ✨ As far as we're conc ✨ SMOKY GRILLED CABBAGE ✨ As far as we're concerned, grilling season is HERE! We're obsessed with a few grilled recipes right now and one of them is our Charred Cabbage Salad! If you're plant-based, you can simply leave out the bacon, it's still smoky and the absolute best low-carb side dish. Grab the recipe link in our bio!⁠
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Wednesdays are for cake...well, and every other da Wednesdays are for cake...well, and every other day of the week too 😛 This Keto Mocha Chocolate Cake is an absolute dream! It’s fudgy, decadent, and only 3g net carbs per slice! Grab the recipe link in our bio 😉 ⁠
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✨ Blueberry Hot Fudge Cake ✨ This 30-minute d ✨ Blueberry Hot Fudge Cake ✨  This 30-minute dessert is absolutely decadent while being totally plant-based, low-carb, and grain-free thanks to some of our go-to ingredients from Bob's Red Mill. Grab some ice cream and a spoon and dig in! Recipe can be found at castironketo.net, just search “blueberry cake.” 

#bakedwithbobs #keto #plantbased #veganrecipes
Two pasta recipes in two weeks?! #sorrynotsorry. W Two pasta recipes in two weeks?! #sorrynotsorry. We’re obsessed with @kaizenfoodco low-carb pasta and didn’t intend to post this Cajun “Chicken” Alfredo Pasta as a full-fledged recipe here on CIK but one bite in and we knew it was too good not to share! Grab the recipe link in our bio!⁠
⁠
#plantbased #plantbasedrecipes #lowcarbdiet
THAI PEANUT PASTA SALAD ✨ Y’all, this low-carb THAI PEANUT PASTA SALAD ✨ Y’all, this low-carb pasta from @kaizenfoodco is black magic. It’s not only low-carb but also gluten-free, plant-based, AND high-protein! We’re obsessed and this crunchy pasta salad has been on repeat lately. You can grab the full recipe link in our bio 😉 

#lowcarb #plantbased #plantbasedfood #plantbaseddiet #plantbasedrecipes #ketorecipes #lowcarbvegan
The easiest almost one ingredient #keto mayonnaise The easiest almost one ingredient #keto mayonnaise! Who wants the recipe?? It’s egg-free, low-cal (not what we’re after but great for loading up on more food other than Mayo 😂 😉, and totally low-carb. Drop a comment if you’d like us to share the recipe! 

#lowcarb #plantbased #ketorecipe
✨ CREAMY JALAPEÑO SAUCE ✨ This spicy sauce i ✨ CREAMY JALAPEÑO SAUCE ✨  This spicy sauce is perfect for tacos, salads, burrito bowls, grilled proteins, and so much more! Ready in just minutes with only 3 ingredients (minus pantry staples), it’s a condiment you’ll want to have on hand at all times!⁠
⁠
One of our favorite salsas has always been the taqueria-style jalapeño sauce that’s sometimes served with street-style tacos at your local Mexican restaurant. It’s richer than a salsa fresca or pico de gallo and is super creamy from the cooked jalapeños. We love the richness of it and it goes so well with so many things. The recipe can be found via the link in our bio 😉 ⁠
⁠
#vegan #keto #ketoaf #lowcarblife #pcos #healtheating #plantbased #recipe #cooking
✨ SMOKY GRILLED CABBAGE ✨ As far as we're conc ✨ SMOKY GRILLED CABBAGE ✨ As far as we're concerned, grilling season is HERE! We're obsessed with a few grilled recipes right now and one of them is our Charred Cabbage Salad! If you're plant-based, you can simply leave out the bacon, it's still smoky and the absolute best low-carb side dish. Grab the recipe link in our bio!⁠
⁠
#keto #grilledrecipe #lowcarb #recipe
Wednesdays are for cake...well, and every other da Wednesdays are for cake...well, and every other day of the week too 😛 This Keto Mocha Chocolate Cake is an absolute dream! It’s fudgy, decadent, and only 3g net carbs per slice! Grab the recipe link in our bio 😉 ⁠
⁠
#keto #ketoaf #plantbasedketo #vegansofig #glutenfree #lowcarbrecipe #ketorecipe
Real-Deal Southern Keto Biscuits 🤗 We’re IN L Real-Deal Southern Keto Biscuits 🤗 We’re IN LOVE with these tender, flaky, and fluffy biscuits made with all of our favorite @bobsredmill goodies. These biscuits are perfect for biscuits and gravy and breakfast sandwiches. No eggs, no dairy (unless you’re not plant-based then you can totally use regular butter 😉). Grab the recipe at castironketo.net/blog/keto-biscuits #bakedwithbobs
These Cauliflower Walnut Taco Cups were originally These Cauliflower Walnut Taco Cups were originally featured in our cookbook and now that Cast Iron Keto is focused on plant-based + low-carb recipes, we thought it deserved a permanent place on the website.⁠
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The toppings are completely up to you, these are just our go-to’s. Some type of creamy sauce would be delicious too. Maybe a bit of dairy-free (or regular) sour cream mixed with a bit of extra chipotle in adobo? Yes, that sounds just perfect. You can grab the recipe link in our bio!⁠
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