Updated: June 6, 2020
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!
Related: 9 Common Signs and Symptoms of Ketosis to Look For
Keto Meal Prep Breakfast Ideas
You know what they say: “Breakfast is the most important meal of the day.”
Starting your day off right is the easiest way to stay on track the rest of the day.
Eating too much or too little for breakfast can throw off everything, so making sure you have a keto-friendly breakfast ready and waiting for you is crucial for long term keto success.
If you aren’t a big fan of breakfast like me, you might want to try out some of these low carb smoothies and shakes. They’re also great for mornings where you’re rushed for time.
Otherwise, try out some of the keto meal prep breakfast recipes below.
1. Low Carb Keto Everything Bagels
Image courtesy of Peace, Love and Low Carb.
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.
Nutritional Information:
- Calories: 449
- Fat: 35.5g
- Protein: 27.8g
- Net Carbs: 6g
Get the recipe: Low Carb Keto Everything Bagels
2. Blueberry Pancake Bites
Image courtesy of All Day I Dream About Food.
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.
Nutritional Information:
- Calories: 188
- Fat: 13.79g
- Protein: 5.69g
- Net Carbs: 3.76g
Get the recipe: Blueberry Pancake Bites
3. Morning Hot Pockets
Image courtesy of KetoDiet App.
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.
Nutritional Information:
- Calories: 450
- Fat: 35.9g
- Protein: 28.2g
- Net Carbs: 3.5g
Get the recipe: Morning Hot Pockets
4. Bacon and Egg Cups
Image courtesy of Seasonal Cravings.
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!
Nutritional Information:
- Calories: 67
- Fat: 4g
- Protein: 5g
- Net Carbs: 0.4g
Get the recipe: Bacon and Egg Cups
5. Overnight ‘Oats’
Image courtesy of Meal Prep on Fleek.
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.
Nutritional Information:
- Calories: 552
- Fat: 45g
- Protein: 26.2g
- Net Carbs: 3.2g
Get the recipe: Overnight ‘Oats’
6. Keto Breakfast Hash
Image courtesy of KetoDiet App.
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.
Nutritional Information:
- Calories: 423
- Fat: 35.5g
- Protein: 17.4g
- Net Carbs: 6.6g
Get the recipe: Keto Breakfast Hash
7. Keto Sausage and Egg Breakfast Sandwich
Image courtesy of Peace, Love and Low Carb.
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.
Nutritional Information:
- Calories: 880
- Fat: 82g
- Protein: 32g
- Net Carbs: 6g
Get the recipe: Keto Sausage and Egg Breakfast Sandwich
Keto Meal Prep Lunch & Dinner Recipes
The majority of your calories and macros rest in the fate of your lunch and dinner choices.
There is plenty variety in this list to ensure you’re hitting your macros (and not going over) for your weight loss goals without eating the same chicken and cauliflower rice for every meal.
8. Low Carb Buffalo Sloppy Joes
Image courtesy of That’s Low Carb.
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.
Nutritional Information:
- Calories: 184
- Fat: 12.7g
- Protein: 10.8g
- Net Carbs: 2.2g
Get the recipe: Low Carb Buffalo Sloppy Joes
9. Mongolian Beef
Image courtesy of I Heart Umami.
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.
Nutritional Information:
- Calories: 290
- Fat: 19.3g
- Protein: 24g
- Net Carbs: 4g
Get the recipe: Mongolian Beef
10. Low Carb Greek Turkey Meal Prep
Image courtesy of Sweet Peas and Saffron.
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.
Nutritional Information:
- Calories: 334
- Fat: 19g
- Protein: 29g
- Net Carbs: 10g
Get the recipe: Low Carb Greek Turkey Meal Prep
11. Chicken, Bacon, Avocado Ranch Lettuce Wraps
Image courtesy of The Search for Imperfection.
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.
Nutritional Information:
- Calories: 643
- Fat: 48g
- Protein: 42.9g
- Net Carbs: 4.5g
Get the recipe: Chicken, Bacon, Avocado Ranch Lettuce Wraps
12. Sheet Pan Shrimp Fajitas
Image courtesy of Life Made Sweeter.
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.
Nutritional Information:
- Calories: 498
- Fat: 32.9g
- Protein: 33.9g
- Net Carbs: 14.1g
Get the recipe: Sheet Pan Shrimp Fajitas
13. Steak and Veggie Meal Prep
Image courtesy of Meal Prep on Fleek.
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?
Nutritional Information:
- Calories: 594
- Fat: 24.9g
- Protein: 77.7g
- Net Carbs: 8g
Get the recipe: Steak and Veggie Meal Prep
14. Keto Buffalo Chicken Meatballs
Image courtesy of How to This and That.
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.
Nutritional Information:
- Calories: 176
- Fat: 7.7g
- Protein: 23.3g
- Net Carbs: 1.9g
Get the recipe: Keto Buffalo Chicken Meatballs
15. Instant Pot Lemon Garlic Chicken
Image courtesy of Life Made Keto.
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.
Nutritional Information:
- Calories: 582
- Fat: 33.5g
- Protein: 64g
- Net Carbs: 3.5g
Get the recipe: Instant Pot Lemon Garlic Chicken
16. Keto Chicken Enchilada Bowl
Image courtesy of Hey Keto Mama.
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.
Nutritional Information:
- Calories: 120
- Fat: 2g
- Protein: 18g
- Net Carbs: 5g
Get the recipe: Keto Chicken Enchilada Bowl
17. Picadillo with Cauliflower Rice
Image courtesy of Keto Cooking Christian.
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.
Nutritional Information:
- Calories: 292
- Fat: 20g
- Protein: 22g
- Net Carbs: 4g
Get the recipe: Picadillo with Cauliflower Rice
18. Easy Cheesy Bacon Chicken
Image courtesy of Joy Filled Eats.
You can’t go wrong with chicken, bacon, and cheese, especially when it only takes 5 minutes to prepare.
Nutritional Information:
- Calories: 345
- Fat: 23g
- Protein: 29g
- Net Carbs: 1g
Get the recipe: Easy Cheesy Bacon Chicken
19. Chicken Parmesan Meatballs
Image courtesy of Peace, Love and Low Carb.
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.
Nutritional Information:
- Calories: 257
- Fat: 15g
- Protein: 26g
- Net Carbs: 3g
Get the recipe: Chicken Parmesan Meatballs
20. Low Carb Kung Pao Chicken
Image courtesy of Keto Connect.
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.
Nutritional Information:
- Calories: 264
- Fat: 18g
- Protein: 23.25g
- Net Carbs: 4g
Get the recipe: Low Carb Kung Pao Chicken
21. Low Carb Philly Cheesesteak Stuffed Peppers
Image courtesy of Food Faith Fitness.
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.
Nutritional Information:
- Calories: 379
- Fat: 22.9g
- Protein: 32.7g
- Net Carbs: 8.7g
Get the recipe: Low Carb Philly Cheesesteak Stuffed Peppers
22. Cheeseburger Lettuce Wraps
Image courtesy of Life in the Lofthouse.
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.
Nutritional Information:
- Calories: 398
- Fat: 15.3g
- Protein: 51.4g
- Net Carbs: 9.8g
Get the recipe: Cheeseburger Lettuce Wraps
23. Sweet Chili Salmon Meal Prep
Image courtesy of Carmy.
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.
Nutritional Information:
- Calories: 365
- Fat: 13g
- Protein: 30g
- Net Carbs: 30g
Get the recipe: Sweet Chili Salmon Meal Prep
24. Spaghetti Squash Taco Bake
Image courtesy of Bless Her Heart Y’all.
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.
Nutritional Information:
- Calories: 334
- Fat: 6g
- Protein: 29g
- Net Carbs: 10g
Get the recipe: Spaghetti Squash Taco Bake
25. Keto Pork Lettuce Wraps
Image courtesy of Megan Seelinger.
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.
Nutritional Information:
- Calories: 336.6
- Fat: 24.4g
- Protein: 23.4g
- Net Carbs: 4.3g
Get the recipe: Keto Pork Lettuce Wraps
26. Mozzarella Stuffed Meatballs
Image courtesy of Meal Prep on Fleek.
What’s better than meatballs? Mozzarella-stuffed meatballs.
Unlike most reheated meats, meatballs don’t get dried out, making them a great choice for meal prep.
And they’re easy to make. And delicious. And you should try these, like, ASAP.
Nutritional Information:
- Calories: 453
- Fat: 24.6g
- Protein: 48.9g
- Net Carbs: 5.8g
Get the recipe: Mozzarella Stuffed Meatballs
27. Sriracha Cauliflower Fried Rice Meal Prep
Image courtesy of Kirbie Cravings.
Of course I had to add a traditional chicken and (cauliflower) rice meal prep recipe on here.
Thankfully, this one is spiced up a bit with some much needed sriracha and red pepper.
Nutritional Information:
- Calories: 311
- Fat: 13.7g
- Protein: 29.3g
- Net Carbs: 7.7g
Get the recipe: Sriracha Cauliflower Fried Rice Meal Prep
28. Healthy Taco Bowls
Image courtesy of Life Made Sweeter.
Healthy + taco + bowl = the perfect low carb meal prep recipe.
Plus, this is one of those meals you can eat multiple days in a row and not get tired of (or is that just me?).
Nutritional Information:
- Calories: 360
- Fat: 23g
- Protein: 22g
- Net Carbs: 12g
Get the recipe: Healthy Taco Bowls
29. Chili with Bacon
Image courtesy of Keto Connect.
You really can’t go wrong with chili, especially when bacon’s involved and you barely have to do any cooking.
And as with all great things, it tastes even better the next day.
Nutritional Information:
- Calories: 527.8
- Fat: 36.6g
- Protein: 50.6g
- Net Carbs: 4.8g
Get the recipe: Chili with Bacon
30. Simple Garlic Shrimp Alfredo with Zoodles
Image courtesy of Good Cook.
This garlic shrimp Alfredo tastes as good as it looks AND it’s healthy. What more could you ask for in a meal?
Nutritional Information:
- Calories: 698
- Fat: 51g
- Protein: 48g
- Net Carbs: 7g
Get the recipe: Simple Garlic Shrimp Alfredo with Zoodles
31. Low Carb Muffin Tin Bacon Cheeseburger Meatloaf
Image courtesy of Moscato Mom.
Cooking meatloaf in a muffin tray helps you stick to more reasonable food portions.
If that’s something you struggle with, definitely try out this low carb bacon cheeseburger meatloaf.
Aside from it being perfectly proportioned, it’s really tasty, too.
Nutritional Information:
- Calories: 385
- Fat: 30.9g
- Protein: 23.8g
- Net Carbs: 2.4g
Get the recipe: Low Carb Muffin Tin Cheeseburger Meatloaf
32. Steak Fajita Roll-Ups
Image courtesy of A Spicy Perspective.
For a quick and zesty keto meal prep recipe you can’t resist, you need to try these steak fajita roll-ups.
It’s as simple as cutting some meat and veggies, wrapping them up, and letting them cook. It couldn’t be easier.
Nutritional Information:
- Calories: 152
- Fat: 7.1g
- Protein: 16.6g
- Net Carbs: 4.1g
Get the recipe: Steak Fajita Roll-Ups
33. Taco Salad Meal Prep
Image courtesy of Creme De La Crumb.
While this taco salad doesn’t include any Doritos, you can easily add some of these low carb garlic cheddar cheese crisps for the crunch factor.
Yuuuh-uummm.
Nutritional Information:
- Calories: 305
- Fat: 12.3g
- Protein: 39g
- Net Carbs: 6.7g
Get the recipe: Taco Salad Meal Prep
34. Filipino Skirt Steak Cauliflower Fried Rice
Image courtesy of I Heart Umami.
This Filipino-inspired dish is the perfect blend of savory and citrusy that works well for breakfast, lunch, or dinner.
Nutritional Information:
- Calories: 341
- Fat: 17.5g
- Protein: 39g
- Net Carbs: 6g
Get the recipe: Filipino Skirt Steak Cauliflower Fried Rice
35. Thai Turkey Lettuce Wraps
Image courtesy of Sweet Peas and Saffron.
For a super flavorful, yet easy to make dish, you definitely need to try these Thai turkey lettuce wraps.
The homemade Thai peanut curry sauce is the star of this keto meal prep dish, like, for real.
Nutritional Information:
- Calories: 264
- Fat: 15g
- Protein: 20g
- Net Carbs: 9g
Get the recipe: Thai Turkey Lettuce Wraps
36. Pork Egg Roll in a Bowl
Image courtesy of Peace, Love and Low Carb.
Pork egg roll in a bowl is easy to make and so full of wonderful flavors, it’s one of those recipes you’ll keep coming back to.
Nutritional Information:
- Calories: 255
- Fat: 18.7g
- Protein: 14.8g
- Net Carbs: 4.2g
Get the recipe: Pork Egg Roll in a Bowl
37. Korean Beef Bowls
Image courtesy of Paleo Bailey.
If you’re tired of chicken in every meal prep bowl you’ve eaten, consider switching it up with these Korean beef bowls.
It’s like Chipotle, but better.
Nutritional Information:
- Calories: 352
- Fat: 16g
- Protein: 37.3g
- Net Carbs: 10.6g
Get the recipe: Korean Beef Bowls
38. Salmon Poke Bowl
Image courtesy of Keto Connect.
Salmon is a super healthy fish packed full of vitamins and omega-3 fatty acids.
Since it’s such a great fish at holding onto flavor, this salmon poke bowl will not disappoint.
Nutritional Information:
- Calories: 380
- Fat: 22g
- Protein: 28g
- Net Carbs: 10g
Get the recipe: Salmon Poke Bowl
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’.
Did you like this post? Don’t forget to share it! 🙂
