Easy Keto Meal Prep Recipes

Must Try

Cheesy Cauliflower & Bacon Soup


As you adapt to your keto lifestyle, youll find healthy, keto-friendly soup to be surprisingly easy to make. This recipe is the perfect example of whats possible on the keto diet, providing you with a satisfying meal in 30 min or less.

That being said, the best part of this soup is that it makes so many servings that you can freeze for low carb lunches throughout the week. Just put the frozen soup in the microwave or thaw and heat on the stovetop until warm.

Keto Meal Prep Ideas: Getting Started

The first step to creating amazing and easy low carb lunch ideas for meal prep is making sure you have the right tools for the job. We personally love to use glass containers that store well, can be reheated, and can even go in the freezer too.

Meal prepping in advance and batch cooking your low carb lunches makes sticking to a healthy lifestyle so much easier. Heres a list of our favorite meal prep resources:

Plastic BPA free meal prep containers We love these, especially for meals that dont need to be reheated, but even if they do, theyre BPA free. Buying a sturdy plastic container is the least expensive way for low carb and keto meal prep.

Glass Meal Prep Containers 5 pack Glass meal prep containers work great for your low carb lunch, they heat well and are very sturdy. The downside to using glass is theyre heavier, they cost more, and dont stack as well as the plastic containers.

Brandon Hearn has a highly rated Keto Meal Prep Cookbook you can actually read for FREE if you have an . If you dont have Amazon Kindle you can also try it one month for free to download lots of healthy and low carb cookbooks. Thats what we did to download free travel books before we went to Europe last summer.

Mozambique Peri Peri Chicken

I made this chicken dish for some friends a few months back and we all fell in love with it! The spice blend & marinade is amazing and Ive used it on a bunch of other chicken dishes. The coconut milk in the marinade gives the chicken a richness that is hard to beat.

It was super easy to prepare and it should absolutely be a staple in your list of keto chicken recipes.

If you want to lower the fat content of the meal, you can sub in chicken breast for the thighs.

Recommended Reading: Can You Eat Fruit On Keto

Keto Meal Prep For A Month: Is It Worth It

Meal prepping and I are best friends, but it certainly didnt start out that way. First, I didnt even want to attempt meal prepping. I was okay with my mediocre chicken and steamed broccoli for the 112th time in a row. Right?

Blogs I researched for recipes kept mentioning that meal prepping should be reserved for a 5 hour window on a Sunday. It seemed like I would be giving away my weekend! Those precious weekend hours hanging out in the kitchen didnt exactly sound like my idea of fun. But, I finally got my courage up to give it a try.

My first meal prep session was absolutely overwhelming. It was so difficult because I was so inexperienced and I picked dishes that were too complicated for anyone to make.

I remember my husband coming up to me in the kitchen. I was standing over the sink peeling a zucchini with a cheap-o handheld spiralizerwide-eyedhungrytired. He asked how I was doing and Im sure I probably bit his head off! He didnt think I would even attempt it again.

Crock Pot Whole Chicken

29 Easy Keto Combinations Even Lazy Dieters Can Meal Prep

Make your own delicious, juicy, and tender whole chicken that’s tastier and healthier than store-bought rotisserie. Your slow cooker will do all the hard work you just need to season the chicken by adding aromatic vegetables to the bottom of the pot and setting the chicken on top. You’ll have tender and savory chicken to use throughout the week. Have it for dinner one night, then make chicken salad for lunch the next day. What could be better?Recipe

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How To Meal Prep Keto For The Week:

First of all, when it comes to keto meal prep, you want to gather all your recipes. Conveniently, I have 30 of them for you to add to your list.

After you figure out which meals you are going to prepare you should make sure you have all the equipment you need.

Lastly, cook the meats, chop the veggies, prepare salads and dressings, assemble the meals, and prepare them for storage. Label all your meals, so you know exactly whats in each container. I prefer to use a dry erase calendar and plan out what we are eating each day, so there isnt much thought needed.

Cheap Keto Meal Prep Ideas

Inexpensive keto lunch meal prep ideas!

There are many benefits to creating your own keto meal prep recipes such as being able to control what goes in it, having fresh food with no preservatives or artificial flavors, and not worrying about going out and finding something that fits the keto diet.

Meal prep is a great way to save time and money on food.

Keto lunch meal prep ideas are the best options for a quick lunch for work.

Prepare them ahead and reheat them when required.

Meal preps can also be the no-cook keto lunch ideas like different kinds of fruits and salad mix.

Can you meal prep on keto?

Surely you can. There are plenty of keto lunch recipes that will be good even if you store them.

Keto lunch meal prep is the one that everybody should do. It is worth the time to quickly make your lunch for the office or college.

If you want to get back in shape and have a healthier lifestyle then easy keto lunch meal prep is the answer.

You need the appropriate glass containers with airtight lids so as not to spill your recipe out.

You can check amazon for some amazing keto prep containers.

What do I eat when I first start keto?

If you are just starting keto then it is better to eat only high-fat foods with zero carbs.

Eat avocados, coconut oil, nuts, chicken, and eggs.

Oh! You may surely want to check 10 lazy-keto meals for keto dieters.


How do I meal prep for a week of Keto?

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Instant Pot Shredded Chicken Thighs

It’s always good news when you realize you can actually cook something from its frozen form and that it comes out nutritionally sound and safe to eat. Such is the case with frozen chicken thighs, with the help of your pressure cooker. Use thighs instead of breasts to keep the meat juicy and tender when cooking from frozen. Add a sugar-free and keto salsa for delicious seasoning during the cooking process. Make several batches and shred the meat for use in making meals throughout the week.Recipe

The Complete Pros And Cons Of A Keto Diet


In the midst of all these diet and meal plans today, the ketogenic diet may have come to your attention. After all, there are thousands of people who follow it and claim the many health benefits, including weight loss! With this extremely low-carb diet and effective results, you may have wanted to try it out and see for yourself. But before you do that, there are some things youll need to know, namely the good and bad things it can do for your body. Yes, the diet can do so much more than simply burn fat! Read more here

Also Check: Blaze Keto Crust Vs Cauliflower

Keto Breakfast Recipes And Helpful Tips

Many of my keto breakfast recipes are good for meal prepping. You can make a batch for the week or freeze them for an easy and tasty breakfast on the go.

Just take a breakfast burrito or keto muffin out of the freezer and microwave for a minute or two and have a healthy, tasty meal in minutes.

Some breakfast prepping tips to try.

  • Make a dozen of hard boiled eggs. You can grab one for a snack, make egg salad or they go great on salads.
  • If you dont like eggs, try some keto granola or make some keto oatmeal. Make a big batch and eat it with almond milk for a quick breakfast.
  • If you arent much of a breakfast person, try a smoothie or chia seed breakfast pudding with coffer or tea.
  • Remember you can eat breakfast for lunch or dinner too. And on the flip side you can eat leftovers from dinner for breakfast.

Shrimp Avocado Salad With Tomatoes

When you first start on a keto diet, the idea of stuffing your face with meat and cheese is amazing. But after a few weeks, youll be tired of chicken and beef. This shrimp salad is AMAZING and incredibly easy to make. It seriously takes about 10-15 minutes to have 3-4 salads worth of food.

The shrimp taste great with cajun seasoning, blackened, or simply salt/pepper/garlic. Its refreshing, light, and packed with flavor.

If you want a recipe that checks all the healthy eating options, this one is it: Keto friendly, gluten free, paleo, and whole30.

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Meal Prep Benefits On The Keto Diet

  • Meal prep gives you variety: Some meals are easier to cook than others, and keto diets limit the options you have by cutting out foods that are high in carbs. By preparing all your meals ahead of time, you wont be settling for the easy to make meals that you have already cooked 5 times that week. This way you can enjoy a wider variety of foods.
  • Meal prepping on a keto diet helps you lose weight more effectively: You can prepare a set amount of food, and be able to accurately approximate the nutrient count in each container that you dole food out into. This helps you stick to your requirements for the day, which helps you burn fat quicker.
  • If youre a busy person who doesnt have time to cook every day , meal prepping is an option to consider.
  • Saves you money: If you meal prep regularly, you will notice that you spend a lot less money on food every month.
  • Cauliflower Hummus With Harissa Crackers

    29 Easy Keto Combinations Even Lazy Dieters Can Meal Prep


    When youre on a restrictive diet like keto, filling your carb-shaped void with snacks is a must. Because chickpeas and other legumes are high in carbs, hummus is usually a no-no. But this cauliflower hummus work-around is just as tasty and meets the keto criteria with 18.33 g total carbs and 4.96 g net carbs. To give the cauliflower an extra kick, pair it with these easy-to-make harissa crackers also included in the recipe.

    RELATED: 10 Low-Carb Comfort Food Recipes You Can Eat on the Keto Diet

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    Easy Keto Swedish Meatballs

    If youve ever been enchanted by the Swedish meatballs at Ikea, now you can make your own version at home and yes, theyre keto-friendly. A family favorite that you can have ready in 30 minutes or less, these meatballs are slathered in a creamy sauce and pair perfectly with mashed cauliflower. And dont skip the salt the sodium in the meatballs can help keep up your electrolytes to combat symptoms of keto flu, notes the Harvard T.H. Chan School of Public Health. Three meatballs clock 1 g total carbs, making this a certifiably keto-friendly food.

    My Take On Keto Meal Prep Ideas For Lunch

    In the end, what matters is that you are able to get your keto meal prep done with as little fuss and time as possible.

    Having a plan in place before grocery shopping will help ensure that this happens!

    A busy week or a quick dinner. Keto meal preps are a rescue to both.

    The recipes that you can eat right at the moment after cooking and as well store them if you wish.

    They stay as cool and fresh.

    Grab the fitness journal to keep a track of your body weight and measurements in an effective way.

    Using the right container is a key though.

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    Instantaneous Pot Exhausting Boiled Eggs

    Theres nothing simpler or extra handy than reaching for a hard-boiled egg for breakfast or lunch. Meal prep your solution to a protein-packed choice by cooking a batch of eggs in your Instantaneous Pot. You possibly can simply exhausting boil as much as a dozen and stash them in your fridge to eat as a fast grab-and-go meal or use them to include in wholesome salads or different meals. What might be simpler?Recipe

    Pizza Chicken Meal Prep

    KETO MEAL PREP MADE EASY | Easy Keto Recipes to Prep ONCE…Eat ALL Week!

    Recipe and picture by Meal Prep on Fleek

    Pizza chicken? This is definitely a win! You still get your favorite pizza flavors but lighter and without the high carb crust. This makes for terrific low carb lunch ideas and would surely be a family-friendly healthy weeknight dinner too! Make sure to double the recipe so you can include this in your keto meal prep ideas.

    This yummy and gooey chicken pizza cooks up in less than 30 minutes from start to finish.

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    Instant Pot Hard Boiled Eggs

    There’s nothing easier or more convenient than reaching for a hard-boiled egg for breakfast or lunch. Meal prep your way to a protein-packed option by cooking a batch of eggs in your Instant Pot. You can easily hard boil up to a dozen and stash them in your fridge to eat as a quick grab-and-go meal or use them to incorporate in healthy salads or other meals. What could be easier?Recipe

    Keto Buffalo Chicken Chopped Salad


    Bacon? Blue cheese? Buffalo sauce? Say no more. This super salad is packed full of nutrients and takes only about 20 minutes to prep ahead of time. With 17.2 grams of carbs and 46.4 g fat, this salad also gets you fiber, potassium, and protein. Net carbs, while not recognized by an official scientific body like the Academy of Nutrition and Dietetics or the Office of Disease Prevention and Health Promotion, are total carbs minus fiber and sugar alcohols, per Atkins.com. Some keto dieters count these instead of total carbs because it suggests how much a food might spike your blood sugar. Though keep in mind this is a rough estimate. As DakotaDietitians.com notes, many factors, including how processed something is, can affect how much a food may impact blood sugar. Long story short, take a foods net carb amount with a grain of salt. For this recipe in particular, be mindful of what brand of sauce you use many prepackaged sauces contain added sugars.

    Get the recipe at KetoDiet.

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    Paleo Filipino Skirt Steak Cauliflower Fried Rice

    Full disclosure I havent made this recipe yet myself, but Ill be cooking it sometime in the next week and I will absolutely update this post.

    But it looks freaking amazing! Skirt steak, veggies, and a fried egg to mix it all together with sounds amazing. Someone please try this as soon as possible and let me know how it is. Be sure to check out our full list of rice alternatives for meal prepping!

    Ingredient Keto Coconut Chicken Curry

    Keto Meal Prep for 1 Week of Keto Meals in 2 Hours

    I recommended this one in my list of 46 easy & cheap meal prep recipes that can all be made for less than $2 a serving! It is one of my favorite keto chicken recipes and comes from my favorite food blogger out there: Fit Men Cook.

    With only 4 ingredients, it is one of my favorite, keto meal prep recipes for rookies in the kitchen. Loaded with flavor, this chicken curry is a great high-protein option. The best part is, this recipe only takes about 20 minutes start to finish, so you can pull it off when youre in a hurry!

    You could easily put the chicken on a salad or in a veggie wrap to jazz it up some.

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    Get My Free Meal Prep Quick Start Guide

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    These low carb recipes you can meal prep have got you covered for breakfast, lunch, dinner and snacks! Veggie-heavy, with a solid source of protein and healthy fats to keep you full.

    Meal prep is the best way to save money, reduce your meal time stress, and to eat healthier. I’ve already shared the 25 most popular meal prep recipes on the blog, but if you are following a low carb or keto diet, the low carb recipes in this post might be even better for you!

    Whether you are diabetic, or are following a low carb diet for weight loss or other reasons, there are a ton of recipes in this post that will hopefully appeal to everyone. These recipes are packed with nutrition and tons of protein to keep you full!

    I’m not going to get into the different guidelines for carb intakes from different diets, because I’m not a nutritionist. But I settled on a carb cut-off of 25 g or less net carbs for lunches and dinners, and below 15 g for breakfasts and snacks. I am a believer in moderation, and for each of these recipes, you are getting a balanced meal that will fill you up and just happens to be low carb. And can be prepped ahead!

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