9 Simple Keto Meal Prep Ideas That'll Make Your Week Stress-Free and Delicious!
Embarking on a keto journey can feel overwhelming, especially when it comes to meal planning. But with these nine simple keto meal prep ideas, you can make your week stress-free and delicious while staying on track with your health goals.
As someone passionate about making healthy eating easy and enjoyable, I’ve put together these flavorful, nutritious, and time-saving keto meals to help you plan ahead, save time, and fuel your body with the right ingredients. Let’s dive in!
1. Zesty Lemon Garlic Chicken
A flavorful and juicy protein-packed dish that’s perfect for meal prep! This lemon garlic chicken is infused with citrusy goodness and pairs wonderfully with steamed broccoli and parmesan.
Ingredients:
4 chicken breasts
1/4 cup lemon juice
3 cloves garlic, minced
1/4 cup olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
2 cups broccoli florets
1/4 cup grated parmesan cheese
Instructions:
Marinate chicken in lemon juice, garlic, olive oil, and herbs for at least an hour.
Bake at 375°F (190°C) for 25-30 minutes or grill for 6-7 minutes per side.
Steam broccoli and sprinkle with parmesan before serving.
Store in airtight containers for easy grab-and-go meals!
Meal Prep Tip: Use a stainless steel meat thermometer to ensure perfectly cooked chicken every time!
Essential Tools for Keto Meal Prep:
• Silicone Baking Mat
• Stainless Steel Meat Thermometer
• Meal Prep Containers with Lids
2. Creamy Avocado Egg Salad
A keto-friendly twist on a classic! This creamy avocado egg salad is rich in healthy fats and protein, making it a perfect lunch or snack.
Ingredients:
2 ripe avocados
4 hard-boiled eggs
1/2 cup diced celery
1/4 cup diced red onion
Juice of 1 lime
Salt and pepper to taste
Instructions:
Mash avocados and mix with chopped hard-boiled eggs.
Stir in celery, red onion, and lime juice.
Season with salt and pepper to taste.
Serve in lettuce wraps or enjoy on its own!
Storage Tip: Keep fresh in silicone food storage bags for up to 2 days.
Essential Tools for Keto Meal Prep:
• Avocado slicer
• silicone food storage bags
3. Beef and Cauliflower Stir-Fry
A quick and easy low-carb stir-fry that satisfies your cravings without the carbs!
Ingredients:
1 lb beef sirloin, thinly sliced
2 cups riced cauliflower
1 red and 1 yellow bell pepper, sliced
3 cloves garlic, minced
1-inch piece ginger, grated
3 tablespoons soy sauce (or tamari)
2 tablespoons olive oil
Salt and pepper to taste
Optional: sesame seeds and green onions for garnish
Instructions:
Sauté beef in olive oil until browned.
Add garlic, ginger, and bell peppers; stir-fry for 2-3 minutes.
Mix in riced cauliflower and soy sauce; cook for another 5-7 minutes.
Garnish and serve hot!
Quick Tip: Use pre-riced cauliflower for a time-saving meal prep hack!
Essential Tools for Keto Meal Prep:
• Non-stick skillet
• riced cauliflower
• soy sauce dispenser
4. Spicy Shrimp Tacos with Cabbage Slaw
Taco night made keto-friendly! These spicy shrimp tacos are wrapped in crisp lettuce and topped with a fresh cabbage slaw.
Ingredients:
1 lb shrimp, peeled and deveined
Juice of 2 limes
1 teaspoon chili powder
1 teaspoon cumin
Salt and pepper to taste
1 tablespoon olive oil
1 cup green cabbage, thinly sliced
1/4 cup cilantro, chopped
1 tablespoon lime juice (for slaw)
Lettuce leaves (for serving)
Instructions:
Marinate shrimp in lime juice, chili powder, and cumin for 15 minutes.
Cook shrimp in olive oil for 2-3 minutes per side.
Toss cabbage with lime juice and cilantro.
Assemble shrimp tacos in lettuce wraps and top with slaw.
Pro Tip: A shrimp peeler and deveiner makes prepping shrimp super easy!
Essential Tools for Keto Meal Prep:
• Shrimp peeler and deveiner tool
• Silicone baking mats
• Meal prep containers with dividers
5. Keto-Friendly Chili
A hearty and filling chili without the carbs! Perfect for batch cooking and freezing.
Ingredients:
1 lb ground beef
1 medium onion, chopped
1 can (14.5 oz) diced tomatoes (no added sugar)
1 bell pepper, diced
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Salt and pepper to taste
1 cup beef broth (optional)
Instructions:
Brown ground beef and onions.
Stir in tomatoes, bell pepper, and spices.
Simmer for at least 30 minutes.
Portion into containers for easy meal prep!
Storage Hack: Use silicone food storage bags to freeze individual servings.
Essential Tools for Keto Meal Prep:
• Cast Iron Dutch Oven
• Keto Cookbook for Meal Prep
• Silicone Food Storage Bags
6. Greek Salad with Feta and Olives
A refreshing Greek salad that’s quick to prepare and packed with flavor! This vibrant mix of fresh vegetables and tangy feta is perfect for a light meal or side dish.
Ingredients:
1 medium cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 cup Kalamata olives, pitted and halved
1/2 cup crumbled feta cheese
3 tablespoons olive oil
2 tablespoons red wine vinegar
Salt and pepper to taste
Fresh parsley, chopped (optional for garnish)
Instructions:
Combine cucumber, cherry tomatoes, red onion, and olives in a bowl.
Drizzle with olive oil and red wine vinegar, then toss gently.
Add crumbled feta, season with salt and pepper, and toss again.
Store in airtight containers and enjoy fresh throughout the week!
Pro Tip: Use a glass meal prep container to keep your salad crisp and fresh.
Essential Tools for Keto Meal Prep:
• Glass meal prep containers
• Olive oil dispenser
• Salad spinner
7. Baked Salmon with Asparagus
A nutrient-packed, protein-rich meal that’s simple and satisfying! Salmon is loaded with omega-3s, and asparagus adds a crunchy, low-carb side.
Ingredients:
4 salmon fillets
1 bunch fresh asparagus
2 tablespoons olive oil
2 tablespoons lemon juice
2 cloves garlic, minced
1 tablespoon fresh dill (or 1 teaspoon dried dill)
Salt and pepper to taste
Lemon wedges for serving
Instructions:
Preheat oven to 400°F (200°C).
Place salmon fillets on one side of a lined baking tray, and asparagus on the other.
Mix olive oil, lemon juice, garlic, dill, salt, and pepper. Brush over salmon and asparagus.
Bake for 12-15 minutes until salmon is flaky and asparagus is tender.
Serve with lemon wedges and store leftovers for easy meals!
Meal Prep Tip: Use non-stick baking mats for effortless cleanup.
Essential Tools for Keto Meal Prep:
• Non-stick baking mat
• Omega-3 fish oil capsules
• Herb and spice storage containers
8. Cauliflower Pizza Bites
Craving pizza? These cauliflower pizza bites let you enjoy the flavors without the carbs!
Ingredients:
2 cups grated cauliflower
1 cup shredded mozzarella cheese
1 large egg
1 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
Toppings of your choice (pepperoni, bell peppers, olives, etc.)
Instructions:
Preheat oven to 400°F (200°C).
Grate cauliflower and squeeze out excess moisture.
Mix with cheese, egg, and seasonings.
Form small bites on a lined baking sheet, add toppings, and bake for 20-25 minutes.
Let cool slightly before serving. Store in an airtight container for easy snacks!
Pro Tip: A silicone baking mat prevents sticking and makes cleanup a breeze!
Essential Tools for Keto Meal Prep:
• Cauliflower Grater
• Parchment Paper Sheets
• Silicone Baking Mat
9. Egg Muffins with Spinach and Cheese
A quick and nutritious breakfast that’s perfect for meal prep! These egg muffins are packed with protein and healthy fats.
Ingredients:
6 large eggs
1 cup fresh spinach, chopped
1/2 cup bell peppers, diced
1/2 cup shredded cheese (cheddar, mozzarella, or your choice)
1/4 teaspoon salt
1/4 teaspoon black pepper
Optional: diced cooked bacon or sausage for added protein
Instructions:
Preheat oven to 350°F (175°C) and grease a muffin tin.
Whisk eggs, salt, and pepper together.
Stir in spinach, bell peppers, cheese, and optional meat.
Pour into muffin cups, filling 3/4 full.
Bake for 18-20 minutes until set.
Let cool before storing in airtight containers. Reheat in seconds for a grab-and-go breakfast!
Pro Tip: Use silicone muffin liners for easy removal and cleanup.
Essential Tools for Keto Meal Prep:
• Silicone muffin liners
• Non-stick cooking spray
• Egg whisk and mixing bowl set
Conclusion
Keto meal prep doesn’t have to be complicated! With these nine simple meal ideas, you can plan ahead, save time, and stay on track without sacrificing flavor.
I love creating healthy, easy-to-follow recipes that make life simpler. I hope these ideas help you enjoy stress-free, delicious keto meals all week long!
