I recently subscribed to eMeals, a weekly meal planning service, to make planning and preparing keto meals simpler.

The keto plan on eMeals features delicious and simple keto main dishes and sides, keto breakfasts, and keto-friendly lunches. eMeals automatically generate a shopping list for you, AND you can send your grocery order to Walmart, Kroger, or InstaCart (among other stores) to have them do the shopping for you. I have saved so much time and money and frustration, using eMeals.

I'll share my personal experience using the eMeals keto plan with Walmart grocery pickup, show you some of the keto recipes I’ve made, and 17 reasons why an eMeals meal planning subscription will simplify your life!

In this post I’ll cover:

What is eMeals?
What is the eMeals keto meal plan?
How eMeals works, step-by-step.
17 ways eMeals will save you time, money, and meal-planning frustration.
Some of my favorite keto eMeals recipes.
Using eMeals with Walmart grocery pickup - my experience.
How much does eMeals cost?
How many people do the recipes serve?
Do I have to use the keto recipes eMeals sends each week?
Can I share or save the eMeals recipes?
Is eMeals worth the money?

This post may contain affiliate links. For more information, see my disclosures here.

What is eMeals?

eMeals is a subscription meal planning service that has been in business over 10 years and has over a million subscribers. It was started by two busy moms who struggled each week to plan meals for their families. Now they have a team of professional meal planners and cooks to design tasty, easy-to-prepare meal plans and recipes every week.

Each week you receive 7 new dinner recipes, plus breakfast and lunch options. Choose the meals you want to prepare using their app, and eMeals generates an organized shopping list for you.

The eMeals shopping list is integrated with Walmart, Kroger, InstaCart, AmazonFresh, Shipt, Albertsons, and H-E-B, so you can send easily order groceries for curbside pickup or for delivery. (You can also shop at any local store using the app.)

To be clear, this is not a meal kit service where ingredients are shipped to you. It is meal planning with recipes and shopping lists.

eMeals has 16 different types of meal plans you can choose from (like kid-friendly, slow-cooker, vegan, and budget-friendly) but in this post, I'll give you the scoop on eMeals keto weekly meal plan and how I've used it to streamline my meal planning, grocery shopping, and cooking.

For anyone who is budget-conscious (raising my hand!), eMeals is endorsed by financial guru Dave Ramsey.

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This is the Blackened Ribeye with a keto-friendly side salad.

What is the eMeals keto meal plan?

The eMeals keto meal plan provides you with 7 weekly high-fat, low-carb dinner recipes (with a veggie side), 5 keto-friendly lunch recipes, and 5 breakfast options.

All the recipes are dietitian-approved and have target macros of 70% fat, 25% protein, and 5% carbs. These are macros that encourage weight loss and ketosis, so say goodbye to obsessively logging foods or guessing if your meal is keto.

Each recipe has a photo, simple step-by-step instructions, and includes detailed nutrition information.

If you aren't fully committed to a keto diet, you can also try their low-carb, quick and healthy, or Mediterranean meal plans. (Or choose from any of eMeals 16 different meal plans.) You can see all their meal plans HERE.

RELATED: Meal planning was also super simple when I did Dr. Kellyann’s 5 Day Weight Loss Cleanse.

Garlicky Sautéed Shrimp with Zoodles and Caesar Salad

How eMeals works, step by step.

Let's get a keto-friendly dinner on the table, and it is a super simple process. Everything is done inside the eMeals app.

1. Select your meals.

Just open the app and scroll through the selections. Each week you are given 7 dinner options which include a keto-friendly side dish.

Tap on the recipe to see:

prep time
cook time
ingredients
instructions
macros for the meal
complete nutritional information

You can also choose recipes from the previous week’s menu.

To add a recipe to your shopping list, just tap on the ADD TO LIST button.

Since it is just my husband and I most of the time, we choose 3 or 4 meals per week, not all 7. For us, that is enough food for dinners, leftovers for my keto lunches, and then we order takeout on the weekends.

2. Review your shopping list.

The shopping list is organized according to store categories, and not only does the shopping list include the exact amount you need for your recipe, but it also shows you exactly what recipe that ingredient is for. So if you decide you don't want the asparagus side that went with one of your keto meals, you can simply delete that item from the shopping list and/or substitute it with another veggie.

You can also add additional items to your shopping list, like cleaning supplies, snacks, or paper goods. I love that you can make this one, all-inclusive list with everything you need for the week.

3. Shop online or in-store.

This is THE BEST part of eMeals, in my opinion. You can send your shopping list directly to Walmart, Amazon Fresh, Kroger, Albertsons, Safeway, H-E-B, Instacart, or Shipt.

To see what grocery pickup or delivery options are available in your area, just tap on the orange FIND GROCERY PICKUP & DELIVERY OPTIONS button on the Shopping List inside the app and enter your zip code.

I used the Walmart pickup and it was a nice surprise to see a $10 off coupon code right inside the eMeals app for your first Walmart order of $50 or more.

4. Cook and enjoy great dinners.

You don't have to be a Master Chef to make the eMeals recipes. There are no complicated cooking techniques, and you won't spend tons of time chopping and prepping ingredients.

All of the meals I've tried have been tasty and have passed the husband won't complain test.

Thai Pork Chops with Roasted Asparagus and Shaved Parmesan.

17 ways eMeals will save you time, money, and meal-planning frustration.

You can create a keto-friendly meal plan in 5 minutes using eMeals. No more spending hours trying to find simple keto recipes. You can stop spending hours on Pinterest, googling “easy keto main dishes,” or browsing through keto cookbooks. It takes me 5 minutes or less to create a weekly meal plan!
eMeals generates an organized shopping list INSTANTLY. Forget about the days of using the back of an envelope and a Bic pen to write a shopping list.
eMeals seamlessly integrates with Walmart, Kroger, InstaCart, (and other shopping services) for grocery pickup or delivery.
You can use the eMeals shopping list to order groceries from stores not supported in the app. The grocery store I prefer is Hy-Vee which is not supported in the eMeals app. It takes just a few minutes to go through my eMeals shopping list and add those items to Hy-Vees’s online shopping list.
You can choose to shop in your favorite store with the eMeals grocery list. if you prefer to shop in a store (like pre-covid!), just bring your phone to check off items on your grocery list.
The eMeals keto dinners include a low-carb veggies side, or are one-dish meals with non-starchy veggies. I love including lots of veggies in my diet and I track my low-carb rainbow foods every day. eMeals includes a simple veggie side with its meals if it doesn’t already include vegetables.
The eMeals keto recipes are easy to make. No special equipment or chef-level skills required.
The eMeals keto recipes actually taste good. I’m not a super picky eater but I want my low-carb meals to be healthy, satisfying, and taste good.
The eMeals recipes use ingredients easily found at local grocery stores. No expensive, obscure ingredients or spices you will only use once.
eMeals calculates the keto recipe macros for you. This is one of the biggest benefits of eMeals. I know if I choose breakfast, lunch, and dinner meals from the keto plan I will be eating keto. I don’t have to track my macros or “guess” if my meal is on point. This is a huge time saver.
Only choose the number of recipes you need each week. While eMeals gives you 7 keto main dishes, 5 breakfast, and 5 lunch options, you don’t need to choose all of them. As a minimalist, I like to keep things simple. I also like to order takeout and don’t mind eating leftovers. I usually choose 3-4 dinner meals, 1 lunch, and 1 breakfast recipe each week.
You can simplify shopping, preparing meals, and cooking by using leftovers for lunch (or even breakfast.) There are only 2 people in my house but I’m on the family eMeals plan which means the recipes have 4-6 portions. I like to use leftovers for lunch or I freeze leftovers for future meals.
You will save money using eMeals when you order groceries straight from your list. No more impulse purchases or grabbing the non-keto sugar cookies at the bakery because they are on sale. (And look amazing.)
It’s easy to include the family when doing your keto meal planning with eMeals. When you cook for more than one person it’s helpful to have their input when meal planning. I have been known to pass my phone to my husband and say “what do you think?” when considering a recipe.
You are not limited to only choosing keto meals when you subscribe to eMeals. You can always choose dinners from any of their plans, like low-carb, Mediterranean, Paleo, or Quick & Healthy.
The eMeals app makes meal planning and shopping super convenient. You can browse recipes and edit your shopping list while watching TV.
The eMeals subscription is inexpensive. eMeals is only $4.99 per month for a 12-month subscription. Plus, you get a two-week free trial so you can try start cooking, shopping, and simplify your keto eating with no worries.

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Roast Beef and Cheddar Roll-Ups for lunch with Carrots and Red Bell Pepper Salad

Some of my favorite eMeals keto recipes.

I’ve been happy with all of the keto eMeals recipes I’ve tried so far, but here are some of my favorites:

Garlicky Sauteed Shrimp with Zoodles and Caesar Salad
Blackened Ribeye Salad
Bacon-Tomato Bisque with Spinach Salad and Shaved Parmesan
Basil Mayo Roast Beef Roll-Ups with Avocado and Strawberry Salad
Chicken Thighs Piccata
Creamy Bacon Chicken with Buttery Almond Asparagus
Spinach-Cilantro Chimichurri Shrimp
Taco Soup
Thai Pork Chops with Cauliflower Risotto and Roasted Asparagus

RELATED: You don’t need a Ninja Foodie or an expensive Vitamix blender to make the keto recipes from eMeals. These 6 keto kitchen essentials will be more than enough to prepare healthy low carb meals.

The Keto Taco Soup was delicious and I froze leftovers in my Souper Cubes for a simple lunch in the future.

RELATED: Not only did I freeze some of the eMeals soups (Taco Soup and Bacon Tomato Bisque) in Souper Cubes, I use them for all sorts of keto freezer meal prep to save time and money.

Using the keto eMeals plan with Walmart grocery pickup - my experience.

I was really excited to try eMeals grocery pickup integration. Walmart has free grocery pickup so this is where I sent my shopping list. The process is the same for the other stores and services in the eMeals app. Here’s how….

First, choose your meals for the week.

Using the app, scroll through the keto recipes and tap the orange +ADD TO LIST button for the recipes you want to make.

Then, tap on the SHOPPING LIST icon.

Once you’ve selected all your recipes, tap on the SHOPPING LIST icon. Your current list will have the SHOPPING LIST and the MEAL RECIPES each in a separate tab.

Check off any items you don’t need to purchase.

As you scroll through your grocery list and see an item you already have on hand (olive oil, butter, salt, etc.) just check the box to remove it from your list.

Tell the app where to send your list.

The first time you use the app for grocery pickup or delivery you’ll see an orange box at the bottom of the screen prompting you to tap to find GROCERY PICKUP AND DELIVERY OPTIONS. Input your zip code and the app will find the options available to you.

eMeals is integrated with Albertsons, AmazonFresh, H-E-B, Kroger, Instacart, Safeway, Shipt, and Walmart, but not all of these services might be available in your area.

I chose Walmart to “test” because while you may not have a Kroger’s or Albertson’s near you (I don’t), there are over 4,700 Walmart stores in the U.S. I’m guessing it is the most popular grocery pickup/delivery option on the app.

The process will be similar for InstaCart, Shipt, and other services, but I’ll walk you through my Walmart grocery experience.

Under the Walmart logo is a coupon code to receive $10 off your first order. Just tap on the orange box to get started. You will then be prompted to either log in with your Walmart account, or create a Walmart account if you don't have one.

Send your grocery list to Walmart (or the store you choose) for pickup or delivery.

You can easily edit and add to your shopping list right in the eMeals app.

The process is totally automated which is so amazingly cool.

The first item on your grocery list will appear at the top of the app. In the photo above, you will see I needed a 4-oz package of sliced almonds.

Walmart showed me several options… 4-ounce and 16-ounce bags of sliced almonds, as well as a 3.5-ounce bag of roasted sliced almonds. (To see more options, just keep scrolling.)

The app also shows you the price for the item. Choose the one you want and tap the blue ADD TO CART button.

Sometimes Walmart might not stock an item or it may be out of stock.

One of my recipes called for arugula which apparently wasn’t stocked at my local store. You can either skip the ingredient if it’s not crucial for a recipe or choose a substitute. I typed “spinach” in the search bar and selected a bag of baby spinach instead.

Add to your list if you have other items you need.

Need Clorox Wipes, pork rinds, or toothpaste? Just type what you need in the search bar, scroll to find a brand you like, and add it to your eMeals shopping list.

Check out and pay for your Walmart order.

You’ll see a total and a blue CHECK OUT button at the bottom of your screen. Tap the button to choose a pickup or delivery date and time.

You can then enter the promo code you received to subtract $10 from your first Walmart order! Enter your credit or debit card information, and then tap the blue PLACE ORDER button.

You can add to or change your order.

In the app, you will see a green bar showing you a date and time up to which you can make changes to your order. That cutoff time will be about eight hours before you are scheduled to pick up your order.

Wait for a notification in the app when your order is ready for pickup.

You’ll receive a notification on your phone when your order is ready to be picked up. Then drive to the store. Walmart will track your location and have your groceries ready for you when you arrive and park in one of the designated grocery pickup spaces.

If you’re thinking about subscribing to eMeals you may have some questions, so I’ve included some common FAQ’s below.

SEE THE EMEALS KETO RECIPES

Creamy Bacon Chicken with Buttery Almond Asparagus. This recipe was a hit in my house!

How much does eMeals cost?

A subscription to eMeals is as low as $4.99 a month for a 12-month subscription. You can also choose a 3-month subscription for $9.99 a month.

To me, $4.99 a month is totally worth it in the money I save at the grocery store and the time I save on meal planning, shopping, and not obsessing over my macros.

How many people do the recipes serve?

When you sign up with eMeals you choose the Family plan (which feeds 4 to 6 people) or the “For Two” plan which serves 1 to 3 people.

I have 2 people in my house most of the time but I chose the Family plan because I like to use leftovers for lunch and to stock my freezer.

You can always change plans if you need more or less food.

RELATED: Garnishing your eMeals keto dinners (or any food for that matter) is fun, makes your plate looks appetizing, and adds nutrients to your meal.

A quick keto fried “rice” using leftover cauliflower rice and veggies from other recipes.

Do I have to use the keto recipes eMeals sends each week?

When I first subscribed to eMeals I wondered if I was limited to choosing from the 7 dinner menus (5 breakfast and 5 lunch) options each week. You actually have a lot of meal planning flexibility and tons of recipes to choose from.

You can create a meal plan with recipes from the current week AND from the prior week.
You can create a meal plan with any recipe you have favorited. Just tap the heart icon to add a recipe to your favorites list.
You can create a meal plan with any recipe you have used on a meal plan in the past.
You can choose recipes from any of the eMeals plans, like low-carb or Paleo. In the Meal Plan tab in the app, scroll to “Need more dinner ideas?” Click on the arrow to start browsing other plans. You are not limited to just the keto plan.
eMeals has an Occasions section for special occasion meal planning. Definitely check to see if the recipes are keto (if you are focused on staying low-carb), and they have things like Super Bowl Celebration, Grown-Up Grilled Cheese Party, and Healthy Taste of Thai.

Can I share or save the keto recipes from eMeals?

You can definitely share and save recipes from eMeals and this is one of the features I love about it!

In the app, just click the SHARE MEAL button to send the recipe to text, email, or social media.

You can also use the share button to send the recipe to Plan to Eat which is the meal planning software I have used for years. If I make a meal I love, I’ll share it straight into Plan to Eat so I’ll have it permanently saved, even if I no longer have an eMeals subscription.

I love knowing I will always have the ingredients for my recipes using eMeals Walmart grocery integration.

Is eMeals worth the money?

At only $4.99 per month eMeals is totally worth the money. I save probably 2 hours each week from my old way of keto meal planning, which was searching for keto dinners and side dishes, keto breakfast and lunch recipes, and creating a shopping list.

In fact, the more you use eMeals the more time you will save, because you will have recipes you love favorited to make meal planning even faster. You can also re-use previous meal plans and shopping lists.

I save time NOT calculating my macros or worrying if my recipe is truly keto, because eMeals does all the calculations for you.

I save time sending my shopping list straight to Walmart or InstaCart. Truly one of the few benefits of Covid is the widespread practice of curbside pickup or grocery delivery!

I save money by creating a streamlined shopping list and avoiding impulse purchases in the store. When you use the shopping list integration with Walmart (or the other supported grocery stores) you see a running total so you can always eliminate items or make a more budget-friendly selection.

I no longer have the emotionally draining “what the heck am I cooking tonight?” question running through my brain. With eMeals I always know what is on the menu.

I hope you found this review of the eMeals keto meal planning app helpful. It has really streamlined and simplified my keto meal planning and wanted to answer most of the questions you might have. To try eMeals totally free for 14 days, just click the button below.

Happy meal planning!

—The Keto Minimalist

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