What Is Keto Meal Prep?
Keto meal prep simply means preparing keto-friendly meals ahead of time. When you meal prep, you can make several meals at once and have homemade keto food ready to go for the week. This makes sticking to the keto diet so much easier since you have pre-made keto meals and snacks on hand. No more scrambling to figure out what’s for dinner!
Meal prepping on keto typically means:
- Cooking proteins like chicken, fish, or beef in bulk
- Roasting or sautéing low-carb veggies like broccoli, spinach, peppers
- Making keto snacks like fat bombs, keto granola, or cheese crisps
- Preparing salad for the week with keto-approved toppings
- Making keto soups, stews, or chilis that you can heat up
- Baking keto breads, muffins, or other treats to have for breakfast or snacks
When you take time to do keto meal prep, you ensure you have delicious, keto-compliant food ready when hunger strikes. You’ll be less tempted to cheat or make unhealthy choices. Meal prep also saves you time and money.
Keto meal prep does require an initial investment of time, but if you choose recipes that freeze well or keep for several days, your efforts will pay off. Even prepping a few basic meals and snacks can help set you up for keto success. With the right motivation, you’ll be a keto meal prep pro in no time!
Keto Breakfast Meal Prep Ideas
Keto breakfasts don’t have to be boring or repetitive. With some easy meal prep on the weekends, you can enjoy delicious and satisfying low-carb breakfasts all week long. Here are some keto breakfast meal prep ideas to get you started:
Egg Cups
Fill muffin tins with beaten eggs, cheese, spinach, and bacon or sausage. Bake at 350 F for about 20-25 minutes until the eggs are set. These egg cups can be eaten warm or at room temperature and will last up to 5 days refrigerated.
Chia Pudding
Chia seeds, coconut milk, and a little sweetener make a perfect keto-friendly pudding. Mix 3 tablespoons of chia seeds, 1 cup of coconut milk, and a little stevia to taste. Refrigerate overnight—the chia seeds will swell up and thicken the pudding. Top with berries, nuts, or whipped coconut cream. Chia pudding will last up to 5 days refrigerated.
Keto Granola
Toss nuts, seeds, coconut flakes, nut butter, and a little sweetener of choice with melted coconut oil. Spread on a baking sheet and bake at 300 F, stirring frequently, until golden brown, about 20-30 minutes. Keto granola can be enjoyed with full-fat Greek yogurt or coconut yogurt and berries.
Protein Smoothies
Blend full-fat coconut milk, nut butter, protein powder, greens like spinach and avocado, and berries for a creamy smoothie. You can also add MCT oil or coconut oil for extra fat. Pour into jars or bottles and refrigerate for up to 3 days. Shake or stir before drinking.
With a little time on the weekend, you’ll have delicious keto breakfasts ready to go for days. Meal prep saves time and helps avoid the temptation to cheat on keto when you’re rushed in the mornings. Give one or more of these keto breakfast meal prep ideas a try this weekend!
Keto Lunch and Dinner Meal Prep Recipes
When it comes to keto meal prep, lunches and dinners are where the real challenge lies. It’s easy to fall into a rut of boring salads and leftovers. Get out of your rut with these delicious and easy keto recipes perfect for meal prepping.
Keto Chicken Stir Fry
Stir fries are quick, easy, and endlessly customizable. Cook bite-sized pieces of chicken with broccoli, bell peppers, cabbage, and your favorite low-carb veggies. Toss with coconut aminos, chili garlic sauce, or your favorite keto-friendly stir-fry sauce and you’ve got a flavorful meal in minutes.
Keto Taco Bowls
Everyone loves taco bowls. Fill yours with ground beef or turkey, lettuce, cheese, salsa, guacamole, and sour cream. Skip the rice and beans—use cauliflower rice, zucchini, or extra lettuce instead. For extra flavor add cilantro, lime juice, and your favorite low-carb taco seasoning.
Keto Sheet Pan Fajitas
Sheet pan meals are ideal for meal prep. Slice chicken breasts, bell peppers, and onions and toss with chili powder, paprika, garlic powder, and olive oil. Spread on a sheet pan and roast at 400 F until the chicken is cooked through. Serve in lettuce cups or low-carb tortillas with your favorite toppings.
Keto Burger Bowls
Can’t give up your burger? Have it in a bowl instead. Cook ground beef or turkey patties and crumble over lettuce with cheese, low-carb ketchup or chili, pickles, and onions.
With a little planning, you can have delicious keto-friendly lunches and dinners for the whole week. Cook the components in bulk on the weekend, portion them out, and mix and match all week long for satisfying meals with lots of variety.
Tips for Successful Keto Meal Prepping
To make your keto meal prep a success, keep these tips in mind:
Plan your meals ahead of time.
Sit down on the weekend and figure out what keto-friendly meals you want to make for the week. Make a grocery list and do one big shop to ensure you have all the ingredients on hand. Some easy keto options include frittatas, chicken stir fry, bun-less burgers, and grilled salmon.
Cook in bulk.
Double or triple recipes when you cook so you have leftovers to enjoy throughout the week. Things like grilled chicken, veggies, soups, and stews freeze well for up to 3 months. Simply reheat and enjoy. Bulk cooking saves time and ensures you have keto meals ready when you’re hungry.
Focus on protein and healthy fats.
Stock up on foods high in protein and fat like eggs, nuts, seeds, olive oil, and avocados. Add protein to each meal, whether it’s grilled chicken, fish, or a plant-based option like tofu. And don’t skimp on the healthy fats that provide energy and help you feel full.
Keep snacks on hand.
Have keto-friendly snacks like cheese, olives, pork rinds, and dark chocolate on hand in case you get hungry between meals. Snacks prevent you from getting too hungry and derailing your diet.
Track your macros.
Use an app to track the amount of fat, protein, and carbs you eat each day to make sure you stay within the keto macros: high fat, moderate protein, and very low carb. Staying on track will help ensure you achieve and maintain ketosis for maximum weight loss and health benefits.
Meal prepping for keto does require some time and effort upfront, but it will save you time and money in the long run. With some planning and prep, you’ll have delicious keto meals ready to go and be well on your way to success on the keto diet.