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Meal prepping is a great way to get more control over
your diet and stop eating foods that aren’t good for your
health. If you’ve got a healthy bowl of rice and chicken ready
to go in the refrigerator, another pizza won’t seem like such a
good option.
However, what if you’re on a keto diet, and you’re
looking to start meal prepping to make your healthy eating so
much easier and better coordinated? Don’t you worry, because we
have you covered if you’re looking for some delicious, low carb
recipe ideas to get started with?
Before we get into that, let’s talk a bit about meal
prepping on a keto diet, and tips to follow to make it more
effective.
Tips for Meal Prepping on The Keto
Diet
- Always plan out your meals for the
week: Although this isn’t particular to meal prep
for keto, it is nonetheless very important. Planning your
meals for the next week ahead of time allows you to make up
your grocery list so that you have everything you’ll need.
Doing this also lets you plan out the exact manner in which
you plan to prepare your dishes, to reduce stress
significantly. Having everything written down also lets you
ensure that each recipe is well balanced in nutrients while
still being low-carb. - Meal prep your snacks too: This is
very commonly overlooked by most meal preppers, but it’s
always a great idea to have your snacks ready made ahead of
time, especially for those on a keto diet. A lot of snacks
nowadays are heavy in carbs: chips, cookies, candies. You can
make your own healthy keto alternatives. - Figure out what will hold up in the
freezer: The foods you cook this weekend don’t need
to hold up for only one week. You could make a large keto
cake and take a slice out of it twice a week, or maybe a
lasagna that will last you more than a week. The freezer is
your friend and can help you out when it comes to meals you
don’t want to cook every week.
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 won’t
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 you’re a busy person who doesn’t have time to cook
every day (but you don’t want to depend on grabbing take out
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.
21 Great Keto Meal Prep Recipes
At this point, you know exactly why you need to startmeal prepping if you’re on a keto diet. So now let’s jump into
the delicious meals that you can actually start making with
this list of recipes.
Instant Pot Beef And Broccoli
If you’re looking for a super speedy way to get
some keto meal ready for the week, look towards this beef and
broccoli recipe that can be conjured up quickly in a pressure
cooker. This goes nicely with some cauliflower rice for a
filling meal throughout the week. Each serving of this
delicious side has only 8g of carbs, 9g of fat, a whole 41g of
protein, and 310 calories. This
delicious recipe can be found at Savory
Tooth.
Low Carb Sesame Chicken Egg Roll In A Bowl
Peace, Love and Low Carb has shared this absolutely
mouth-watering chicken egg roll recipe which
is amazingly low carb. If you’ve been craving Chinese takeout,
you can still enjoy those lovely flavors
while avoiding the high-carb foods typically found in Chinese
food. This is super easy to make and will take you less time
than you think. Plus, with only 4g of carbs in each serving, as
well as 267 calories, 19.5g of fat, and 15g of protein, you’ve
got a dish that’s not only delicious but keto-friendly.
Sheet Pan Shrimp Fajitas
Fajitas are awesome, and few people will dispute
that. Unfortunately, those tortillas are chock full of carbs,
and they don’t go well in a keto diet. If you buy low carb
tortillas though, you’re ready to go! With 12g of carbs, 36g of
protein, 13g of fat, and 318 calories, Life
Made Sweeter has got your back with this absolutely scrumptious
fajita recipe.
Greek chicken meal prep bowls
Chicken with a side of veggies, all cooked in one
pan. What’s not to love? This is a delicious meal prep option
when on a keto diet, and you can use all sorts of seasonings to
spice it up each time. With each tasty serving, you’re having
287 calories, 15g of fat and 28g of protein, and get this: only
6g of carbohydrates.
Wholesome Yum is to thank for this lovely keto meal prep
recipe.
Tuna Salad Cucumber Boats
If you’re looking for a snack option or something
great for lunch for you and the kids, this tuna salad cucumber
boat is a fantastic idea. These fit into almost any diet
regimen, and
the full recipe can be found over at Peas and
Crayons. It takes almost no time to get these
ready, and they’re super low-carb, so what’s not to
love?
Baked Turkey Meatballs
Is there anyone who doesn’t love meatballs? This
recipe is a great way to make some fantastic protein packed
meatballs to eat as a side with anything. They’re baked too, so
you’re sure that you’re keeping the fats as low as you can. If
you don’t believe me, just taste and see. And speaking of that,
it’s
from our friends at Taste and See that we get this lovely
recipe. 2g of fat (see what I mean?), 6g of
protein, and 45 calories. And guess what? The carbs are so low,
they’re not even listed, so give it a go!
Keto Taco Salad
If you’ve got some ground beef at home, and you’re
itching to put it to good use, Megan
Seelinger has a great recipe for taco salad that will knock
your socks off. You get mouth-watering ground
beef seasoned with amazing spices, cheddar cheese on the side,
and a good helping of delicious vegetables. And with only 3g of
net carbs, 22.9g of fat, 317 calories and 24g of protein,
you’ve got a keto winner here.
Steak Cobb Salad
If you’ve ever hada steak cobb salad,
you’ll know just how awesome it is. And to have it meal-prep
ready, to be eaten any day of the week? That’s just awesome. If
you’re looking for a filling low-carb meal,
look at this recipe from Damn Delicious, which
has 640 calories to keep you filled through the day, 51g of
fat, 9.8g of carbs, and 38.8g of protein.
Crunchy Turkey Salad
Well-made salad is sometimes like a work of art, and it
tastes like that too. Salad is super quick to put together, and
if you’re looking for a salad fix on your keto diet,
this
crunchy turkey salad recipe from Recipes from a Pantry is a
fantastic option. With whatever turkey you have left
over, you can whip this together, and enjoy this 227 calorie
meal at any time during the week. 13g of net carbs, 14g of
protein, and 11g of fat; what a great plate!
Santa Fe Low Carb Chicken Meal Prep
8g of net carbs from a dish of cauliflower rice,
delicious bell peppers, and expertly seasoned chicken? I think
we can all say yes to that.
Sweet Peas and Saffron shares their amazing recipe for Santa Fe
Chicken which you’ll find yourself revisiting
week after week. 303 calories, 28g of protein, and 16g of fat
in addition to the low net carb count, and you’ll see that this
is an option worth making a staple.
Air Fried Turkey
Meatballs
If you’re looking for another way to make your
meatballs healthier other than baking, look towards air frying
them. You’ll find yourself wanting more of these delicious
meatballs, and if you’ve got kids running around, they will
love these just as much as you. And of course, air-fried means
less fat! 4g of fat, 2g of carbs, 42g of protein, and only 220
calories from
this awesome recipe from Recipes from a
Pantry.
Healthy Chicken Bowls
If you’re looking for a light and easy to make meal
prep bowl, then look towards
this nutritious chicken bowl recipe from Recipes from a
Pantry. If you track your diet with Weight
Watchers, then you’ll love to know that this chicken dish has
zero Freestyle Points, which is fantastic. Chicken with a side
of healthy vegetables is always an A+ in our books. With 8g of
net carbs, this is a perfect keto meal prep recipe. About 400
calories, a hefty 59g of protein, and 12g of fat make this a
good option to add to your arsenal.
Greek Mason Jar Salad with
Chicken
With some produce lying around your kitchen, you can toss
this salad together in the shortest time. Mason jar salads are
awesome because they help restrict your portions to whatever
the jar can contain. With this recipe, you get a good helping
of vitamins and minerals from all the veggies and your daily
needs of protein from the chicken in it.
This recipe from Wholesome Yum gets you 627
calories, 10g of net carbs, 25g of protein, and 52g of
fat.
Air-Fried or Baked Chicken
Fried chicken with the bread crumb coating. That’s
something that a keto diet just won’t give a pass to, and with
the high-fat content, it’s something that shouldn’t be eaten on
the daily. However, with an oven or air fryer and a mix of pork
rind and spices, you can make an equally delicious
keto-compatible plate of fried chicken to eat through the week.
All thanks to Low Carb Yum for this genius recipe. 539
calories, 37g of fat, 1g of carbs, and 45g of protein with each
chicken piece.
Salmon Patties
If you’re a fish lover, then you’ll be a fan of
this delicious recipe
from Low Carb Yum. With canned salmon, you can
make delicious patties breaded with pork rinds. Only 121
calories per serving, as well as 6g of fat, 0g of carbs, and
15g of protein!
Sweet and Sour Pork
Pork remains a great protein option, and it tastes
even better when you make it just like
this recipe from My PCOS Kitchen. The pork is
coated with coconut flour, which is a great low-crab flour
alternative. Each serving has 598 calories, about 9g of net
carbs, 43g of protein and 40g of fat.
Italian Chicken Skewers
Sweet and Savory Meals shares this delicious recipe for making
chicken skewers that are perfect as a side or
alone in a keto diet. With 276 calories, only 2g of carbs, 33g
of protein, and 14g of fat, these are a lovely option to spice
up any keto meal.
Chicken Salad with
Bacon
Chicken salad is forever a classic, and when you
add bacon to it, it levels up. The folks at
Green and Keto give us this awesome chicken salad
recipe that has only 2g of carbohydrates, 315
calories per serving, 21g of fat and 27g of
protein.
Low Carb Greek
Turkey Meal Prep
This meal is all things Greek: yogurt, salad, and
turkey, with cauliflower rice to fill it up. 9g of carbs, 7g of
fat, 27g of protein, and 209 calories per meal make this an
awesome option for you.
Sriracha Cauliflower Fried Meal
Prep
If you’ve been missing fried rice, you can make a
healthier alternative with cauliflower rice, with some hot
sauce on top to give it that awesome kick.
Kirbie’s Cravings has got us covered with this fried rice
recipe, and the best part is it
only has about 8g of net carbs, with 311 calories, 13.7g of
fat, and 29.3g of protein.
Meal Prep Taco Salad Lunch Bowls
Kristine’s Kitchen shows off their awesome taco salad
recipe, which will go fantastic as a keto
lunch option. With ground beef, cheese, beans, corn, and more,
this dish is a cornucopia of flavors.
Keto diets don’t need to be restrictive. You can eat just
as many things as you used to eat if you’re creative enough.
Keto meal prep can be a major time-saver and a major
fat-shaver, so what are you waiting for?
Ready To Start Your Keto Diet?
If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks—the methods in The 28-Day Keto Challenge are all backed by science
Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the diet—and lose weight and improve your life in 28 days.
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