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25 Tasty Keto Meal Prep Recipes for a Stress-Free Week Ahead


When it comes to honoring health and fitness goals, one of the hardest parts is eating right.

No matter how hard you try to follow the keto diet rule for rule, it can get overwhelming. And when you’re overwhelmed, or life inevitably gets busy, the last thing you want to do is spend an hour cooking and cleaning up the aftermath.

So what do you do when life gets in the way? Reach for your keys and head out to eat (let’s not mention the fact that it takes the same amount of time, if not more, to run out and buy a meal than it does to stay home and cook your own…).

Let’s backtrack: before you even get home, you can have your dinner all ready and waiting for you, no sink-full of dishes attached.

All it takes is a Sunday – or your day of choice – to meal prep your food for the week ahead so the only tough decision you have left is deciding which delicious meal you should pull out of the fridge.

Now when you hear the words ‘meal prep,’ what do you think of? Chicken and rice, perhaps?

Yeah, me too. And trust me, that is fun for NO o n e.

Most people think of meal prepping as eating the same boring chicken and rice over and over again, and I’m here to tell you that couldn’t be farther from the truth.

These recipes are proof that just about anything can be meal prepped.

But before getting to them, let’s drill home just why this weekly ritual is so important.

BENEFITS OF KETO MEAL PREP

The benefits of meal prep are pretty much endless, so it’s something almost everyone can get behind.

While the main attraction to meal prepping is the portion control that significantly contributes to faster weight loss on the ketogenic diet, it goes far beyond that.

How? Well let’s find out.

You Make Smarter Food Decisions

“By failing to prepare, you are preparing to fail.” – Benjamin Franklin

Meal prepping allows you to, quite literally, prepare your food ahead of time so you always have a macro-friendly meal on hand when you get hungry.

This significantly reduces your chances of falling back into old patterns, giving in to cravings, and bluntly put, failing at what you set out to achieve.

Whether it’s weight loss, eating healthier, not eating out as much – you name it – meal prepping sets you up for success in whatever you set out to accomplish.

You Have More Time for Other Things

Since the majority of your meals will be cooked on 1 or 2 days of the week, you no longer have to spend time cooking and THEN cleaning up mountains of dishes after every meal.

That gives you at least an hour more each night to focus on your health, happiness, and well being.

As a result, you’re less likely to make an excuse that you don’t have time to workout. Or that you’re too exhausted after work to play with your dogs or work on your side hustle.

It means something different to everyone, but it comes down to the same point: you have more time to focus on other important matters in your life while still eating healthy.

You’ll Save Money

Another great reason to meal prep is the potential to save money.

When you go to the store with a plan, you know exactly what foods you need – and which ones you don’t. By sticking to your grocery list, you avoid buying more food than you need, thus minimizing waste AKA you no longer throw money in the trash each week.

This also means you’re less likely to go out to eat multiple times a week since your food is already prepared and just waiting for you to eat it.

And I don’t know about you, but I hate throwing away perfectly good food, especially that’s already cooked.

So it’s a win-win-win. No more wasting food OR going out to eat for every meal = bring on the savings.

What’s Not to Love?

Bottom line, meal prepping takes the guesswork out of what you’re going to eat for each meal.

The time you’d normally spend in the kitchen every day and night is now spent on the other things you’ve been neglecting in life.

Don’t believe me?

Take some time to plan out your meals and give some of these keto meal prep recipes a try. They’re sure to satisfy your taste buds while ensuring you don’t overeat and gain weight.

And they’ll help keep you in ketosis so you can continue burning fat!

1. Low Carb Keto Everything Bagels

One thing I’ve noticed is that most keto breakfasts consist of eggs in one form or another. I don’t know about you, but I can’t eat eggs every morning for breakfast.

Thankfully, low carb bagels are a thing and their versatility makes them the ultimate breakfast food.

You can slather them in cream cheese or mashed avocado or you can make them into a breakfast sandwich. And it doesn’t take much time or effort to do either one.

You really can’t go wrong with meal prepping a batch of these bagels for an easy, low carb breakfast without eggs.

Full recipes here.

2. Blueberry Pancake Bites

Blueberries are one of the few low carb fruits that won’t kick you out of ketosis. What better way to utilize them than in little pancake bites?!

These muffins are the perfect breakfast food to meal prep since they keep well in both the fridge and freezer, so you can pop one in the toaster oven whenever you feel like it.

Full recipes here.

3. Morning Hot Pockets

These keto breakfast hot pockets closely resemble Toaster Strudel’s, which we both know are deliciously unhealthy.

The nice thing about these – and all the recipes on this list – is that they’re easy to make and reheat later.

So if you’re looking to switch things up, I recommend you give these homemade hot pockets a try.

Full recipes here.

4. Bacon and Egg Cups

The perfect ratio of bacon to egg, these make for the perfect low carb high protein breakfast. And they’re easy to eat on the go!

Full recipes here.

5. Overnight ‘Oats’

Many keto dieters miss their hearty bowl of oats for breakfast every morning. Now that’s a thing of the past thanks to this genius recipe.

Since traditional oatmeal is carb-heavy, recipe creators had to get creative and find a good oat substitute that won’t mess with ketosis.

As a result, this recipe for overnight ‘oats’ was created using heart-healthy hemp hearts, which believe it or not, taste delicious.

And because these are overnight oats, they’re perfect for meal prepping so you have a healthy keto breakfast to reach for in the mornings.

Full recipes here.


6. Keto Breakfast Hash

I’m not a fan of breakfast foods, but I love a good hash, especially when it’s already prepared like this one.

This is an easy dish to switch up so you don’t get tired of eating the same thing over and over again. Simply swap bacon for ham, zucchini for another low carb vegetable, and try different seasonings

Full recipes here.

7. Keto Sausage and Egg Breakfast Sandwich

Say goodbye to McMuffins and hello to this keto meal prep breakfast sandwich.

At first look, you’ll think these are made with English muffins, but when you do a double take, you’ll see the bread is replaced with eggs for a low carb breakfast.

To reduce some of the calories and fat of these sandwiches (because there is a lot of both), simply skip the mayo and butter. You won’t even miss them.

Full recipes here.

8. Low Carb Buffalo Sloppy Joes

Who doesn’t love a good sloppy joe? I know I do. Especially when they’re smothered in buffalo sauce.

They’re easy to make and reheat really well, making them the perfect keto meal prep lunch (or dinner) recipe.

Full recipes here.

9. Mongolian Beef

All my Chinese food lovers out there: this is the dish for you.

It’s flavorful, only requires a few ingredients, and is easy to make so it’s an obvious recipe to meal prep.

Full recipes here.

10. Low Carb Greek Turkey Meal Prep

These low carb Greek turkey meal prep bowls are full of lemon cauliflower rice, Greek seasoned ground turkey, a Greek salad, and of course a Greek yogurt tzatziki.

In this case, the salad is just a few chopped vegetables and feta cheese, which is responsible for most of the carbs so you can easily just skip it when meal prepping these Greek bowls.

Full recipes here.

11. Chicken, Bacon, Avocado Ranch Lettuce Wraps

Chicken? Bacon? Avocado? Ranch? Uh, I think yes. There is not one thing in this recipe I don’t like, and I guarantee the same goes for you.

These are so easy to make and the flavors are absolutely delicious, you’ll be adding these to your weekly meal prep rotation for LIFE.

Full recipes here.

12. Sheet Pan Shrimp Fajitas

Recipes that call for only one pan are a meal prepper’s dream, and that’s exactly what these sheet pan shrimp fajitas are. A literal dream.

Full recipes here.

13. Steak and Veggie Meal Prep

You can’t go wrong with steak and veggies. To tweak this recipe to make it low carb, simply omit the sweet potato and agave syrup.

It’s still a simple, delicious, and filling meal to add to your rotation (and not having to prep and cook sweet potatoes saves you even more time).

But beware: this recipe makes 10 servings, so you’ll most likely want to cut it in half. Or you can eat steak twice a day for 5 days. What could go wrong?

Full recipes here.

14. Keto Buffalo Chicken Meatballs

Since these meatballs are cooked in the oven, you can focus on prepping other things while they cook, like your breakfast and snacks.

Recipes like this make your keto meal prep Sunday nothing but smooth sailing.

Full recipes here.

15. Instant Pot Lemon Garlic Chicken

Pressure cooker meals are great for quick weeknight dinners, but they’re also perfect for speedy meal prepping.

This chicken comes out tender and juicy covered in a heavenly buttery lemon garlic sauce. Yum.

Pair it with a side of low carb vegetables or use it to top a salad for a well-balanced meal.

Full recipes here.

16. Keto Chicken Enchilada Bowl

These keto chicken enchilada bowls are a delicious low carb take on a classic Mexican dish.

Best of all, they don’t lack any of the flavor and are sure to fill you up.

Full recipes here.

17. Picadillo with Cauliflower Rice

Quick and easy is the way to go when it comes to keto meal prep.

That’s why this low carb picadillo served over cauliflower rice is the perfect meal to prep when you’re short on time.

Full recipes here.

18. Easy Cheesy Bacon Chicken

You can’t go wrong with chicken, bacon, and cheese, especially when it only takes 5 minutes to prepare.

Full recipes here.

19. Chicken Parmesan Meatballs

What better way to dress up some meatballs than with melted mozzarella and tomato sauce?

Serve these over some zucchini noodles and you’ll have yourself the perfect low carb meal.

Full recipes here.

20. Low Carb Kung Pao Chicken

In the mood for some Chinese food but don’t want fast food? Whip up some of this low carb Kung Pao chicken to eat throughout the week.

Craving = solved.

Full recipes here.

21. Low Carb Philly Cheesesteak Stuffed Peppers

Never pass up a chance to eat a low carb version of the famous Philly Cheesesteak, especially if you can meal prep it.

And to be honest, these would taste just as delicious without the cheese. And healthier. And it’ll save you a whole lot of calories, too.

Full recipes here.

22. Cheeseburger Lettuce Wraps

For those days when you’re craving a good burger (which, let’s face it, is quite often), make sure you have some of these meal prepped and ready to go.

Burgers are simple and quick to make, and even without a bun they still taste amazing.

Full recipes here.

23. Sweet Chili Salmon Meal Prep

Before you cross this one off the list, hear me out. You can still make, and eat, this sweet chili salmon as much as your heart desires, you just need to make one simple change.

Since this recipe calls for honey, it contains a lot of carbs. To get around this, simply switch it out for one of these low carb honey substitutes. Problem. Solved.

Full recipes here.

24. Spaghetti Squash Taco Bake

As the name suggests, this taco-inspired casserole contains fluffy spaghetti squash that pairs well with the seasoned ground meat, veggies, and melted cheese.

It’s the perfect low carb take on tacos.

Full recipes here.

25. Keto Pork Lettuce Wraps

Crispy lettuce leaves give these pork lettuce wraps the illusion of normal taco shells but without all the carbs.

Since this is a slow cooker recipe, you can set it and forget it while you’re cooking the rest of your meals.

Full recipes here.

NOTHING BEATS MEAL PREPPING

This is it. The ultimate way to eat heathy while also finding time for more exciting things than cooking and cleaning dishes every day.

These keto meal prep ideas are guaranteed delicious and will make your meal prep journey more enjoyable. So what are ya waiting for? Get cookin’.

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