Following a Keto diet means more planning. But that doesn’t need to be overwhelming, thanks to these easy keto meal prep ideas!
With these low-carb meal-prep ideas, you will always have a ready-to-go dish in your fridge throughout the whole week.
You will not only eat healthily, but you will minimize your chances of jumping out of Ketosis, too.
1. Low Carb Mexican Meal Prep
Source: allnutritious.com
Shredded chicken, spicy cauliflower rice, avocados, and arugula.
The cauliflower rice also features canned tomatoes and peppers. And it is a much healthier and lighter option than regular rice.
The best part of all? You only need 20 minutes to make this yummy dish!
Per Serving:
• Calories: 406
• Fats: 17g
• Protein: 48g
• Carbs: 17g
• Fiber: 8g
• Sugar: 6.2g
2. Chicken Fajita Meal Prep
Source: allnutritious.com
Chicken strips. Bell peppers. And asparagus. Seasoned with cumin, paprika, and chili powder. This Mexican-inspired meal-prep dish is perfect for lunch.
The recipe uses chicken thighs, but you can also use skinless breasts. Heck, you can also use shredded leftover meat, too.
No more than 30 minutes are needed for this delight!
Per Serving:
• Calories: 592
• Fats: 32g
• Protein: 59g
• Carbs: 9g
• Fiber: 6g
3. Keto Pork Chops with Asparagus
Source: allnutritious.com
Craving pork chops that are super buttery and rich in garlic flavors? Then look no more! Because this recipe is destined to satisfy your taste buds!
The meat is tender and soft and pairs perfectly with the pan-fried asparagus. However, you can also use green beans or other low-carb veggies as a side.
Per Serving:
• Calories: 748
• Fats: 61g
• Protein: 44g
• Carbs: 7.1g
• Fiber: 3.1g
• Sugar: 2.3g
4. Keto Chicken and Broccoli Stir Fry
Source: allnutritious.com
Umami, sweet, and deliciously sticky! This sesame-coated chicken is Asian-inspired and very delicious.
Besides, it only offers 9 grams of net carbs, so it is not too heavy on the carbs.
It is paired with broccoli, but you can use other veggies, too.
Per Serving:
• Calories: 318
• Fats: 12g
• Protein: 41g
• Carbs: 12g
• Fiber: 3.1g
• Sugar: 1.9g
5. Keto Chicken Salad
Source: allnutritious.com
Lettuce cups filled with creamy chicken salad.
No need for a fork, either! If you thought you couldn’t eat chicken salad with your fingers, this recipe will prove you wrong.
The chicken salad also combines yogurt, eggs, and mustard.
And you can even use leftover chicken to save yourself some time.
Per Serving:
• Calories: 88
• Fats: 3.4g
• Protein: 12g
• Carbs: 1.3g
• Fiber: 0.3g
• Sugar: 0.9g
6. Keto Salmon and Asparagus
Source: allnutritious.com
Salmon filets and asparagus, straight from the oven. This recipe makes one filling and a rounded dish that you can make in no time. And pack in your lunchbox with ease.
The salmon and asparagus are generously coated with butter. And that gives a certain richness to the flavor.
Per Serving:
• Calories: 465
• Fats: 32g
• Protein: 38g
• Carbs: 6.2g
• Fiber: 2.6g
• Sugar: 2.3g
7. Cheddar Cheese Bites
Source: allnutritious.com
Cheesy Keto bites are made with four ingredients only. This lovely snack is a packable dish that even the kids will enjoy.
It is ready in 25 minutes. And it is absolutely yummy if served with a dipping sauce on the side.
Besides, it is also vegetarian and gluten-free.
Per Serving:
• Calories: 103
• Fats: 8.3g
• Protein: 5.6g
• Carbs: 1.9g
• Fiber: 0.8g
• Sugar: 0.4g
8. Hall Roll-Ups
Source: allnutritious.com
A bit of mustard is spread over ham slices. Then topped with lettuce, cheddar, pickles, and tomatoes. And rolled up as a convenient finger-food snack.
This takes no more than 5 minutes to make. And it is the perfect snack you can make in advance.
The best thing? You can easily customize the recipe and use ingredients that you love.
Per Serving:
• Calories: 176
• Fats: 12g
• Protein: 16g
• Carbs: 2.1g
• Fiber: 0.3g
• Sugar: 1g
9. Keto Sweet Chilli Chicken Rolls
Source: allnutritious.com
Chicken breasts with garlic and sweet chili sauce. Filled with peppers, green beans, and onions, then rolled up and baked in the oven.
If you want to, add some cheese along with the veggies.
This dish comes together in under an hour. And it has 357 calories and only 4 grams of net carbs per serving.
Per Serving:
• Calories: 357
• Fats: 18g
• Protein: 41g
• Carbs: 6g
• Fiber: 2g
• Sugar: 2.6g
10. Ham Roll-Ups with Cream Cheese
Source: allnutritious.com
Not sure what to snack on at work? How about packing these roll-ups in your lunchbox?
Ham slices are topped with cream cheese, cheddar, and green onions.
You can also add more diced veggies like peppers or olives to the mix.
Ready in no time, this has to be one of the best savory Keto snacks.
Per Serving:
• Calories: 360
• Fats: 17g
• Protein: 48g
• Carbs: 3.9g
• Fiber: 0.2g
• Sugar: 3g
11. Buffalo Chicken Ranch
Source: 40aprons.com
Shredded buffalo chicken over cauliflower rice might be exactly what you need to fill you up.
Cauliflower rice is quite easy to make as long as you have a good-quality food processor and a vegetable steamer. here is a low budget food processor that works like a beast and a veggie steaming basket.
Per Serving:
- Calories: 287
- Fats: 21g
- Net Carbs: 5g
- Protein: 13g
12. Cilantro Lime Chicken With Cauliflower Rice
Source: fitfoodiefinds.com
If you’re feeling like enjoying citrus and fresh herbal flavors, you have to try this recipe. This chicken, when served with cauliflower rice, tastes absolutely delicious.
Thus, give it a try. If you’re tired of making your cauliflower rice, you can always buy it! Here is the cauliflower rice I recommend.
Per Serving:
- Calories: 378
- Fats: 21g
- Net Carbs: 9g
- Protein: 32g
13. Greek Chicken Meal Prep
Source: wholesomeyum.com
The secret here, like with most keto-friendly recipes, is to use low carb veggies. Zucchini, tomatoes, and onions work amazingly with these meals.
Obviously, spices here play a major role, so don’t be afraid to mix up dill, parsley, oregano, and garlic powder to create a powerful combination of tastes.
Per Serving:
- Calories: 287
- Fats: 15g
- Net Carbs: 6g
- Protein: 28g
14. Sesame Salmon with Baby Bok Choy and Mushrooms
Source: mealpreponfleek.com
This sesame salmon meal prep idea is just for the times when you’re bored. If you’re a fan of mushrooms, especially the large Portobello ones, you’re going to love the recipe.
So, buy some salmon next time you’re in the market. Fresh fish is always the best!
Here is another keto salmon recipe for fish lovers!
Per Serving (Calculated):
- Calories: 283
- Fats: 15.5g
- Net Carbs: 2.5g
- Protein: 32g
15. Sheet Pan Fajitas with Steak
Source: 40aprons.com
Chicken fajitas are the absolute best but that’s where things get interesting. These fajitas with steak are just as amazing.
On the other hand, the taste pallet is slightly different. It’s a Mexican one-pan dinner you should definitely go for if you’re busy but still want to eat something delicious.
Per Serving:
- Calories: 568
- Fats: 42g
- Net Carbs: 10g
- Protein: 29g
16. One-Pan Italian Sausage Meal-Prep Bowls
Source: primaverakitchen.com
Then, all you have to do is cook some good quality sausage up with some low carb veggies and you’re good for the whole day.
To keep the meal flavorful, make sure you get yellow mustard that’s not too high in sugar contents. Here is the mustard I recommend!
Per Serving:
- Calories: 319
- Fats: 28g
- Net Carbs: 6g
- Protein: 12g
17. Crustless Quiche Recipe With Broccoli & Cheddar Cheese
Source: savorytooth.com
Since this quiche is without the crust, it’s low carb. It’s a great breakfast meal if you like to start your day strong.
To make this keto casserole quiche you’ll need evaporated milk. It’s a creamier and thicker version of the regular milk. So, give it a try. You can get cans of this milk here.
Check out this keto quiche with zucchini and pepperoni.
Per Serving:
- Calories: 350
- Fats: 25g
- Net Carbs: 6g
- Protein: 24g
18. No Bread Turkey Club
Source: madaboutfood.co
This lettuce wrapper sandwich is perfect as a ketogenic lunch meal prep.
You would think that this won’t taste the same as the actual sandwich. However, that’s where picking up your favorite low-carb sauce can come in handy.
If you’re on the keto diet, I highly recommend buying this pack of keto-friendly sauces.
Per Serving (Calculated):
- Calories: 539
- Fats: 42g
- Net Carbs: 7g
- Protein: 31g
19. Sheet Pan Shrimp Fajitas
Source: lifemadesweeter.com
If you want to serve the dish with tortillas, make sure the ones you get are low-carb. These keto-friendly tortillas are just for that.
You can also serve the dish with cauliflower rice, and it’ll taste just as amazing.
Also, you can always just make some keto salad.
Per Serving:
- Calories: 318
- Fats: 13g
- Net Carbs: 8g
- Protein: 36g
20. One-Pot Garlic Butter Chicken Thighs and Mushrooms
Source: sweetcsdesigns.com
I’m a big fan of making one-pot meals and bringing them to work. This recipe is great a keto lunch meal.
If you love your chicken creamy and absolutely adore the taste of mushrooms mixed with various spices, you need to give this one a try.
Per Serving:
- Calories: 335
- Fats: 24g
- Net Carbs: 6g
- Protein: 25g
21. Instant Pot Cilantro Lime Chicken
Source: lifemadesweeter.com
I’ve already mentioned a cilantro lime chicken recipe above but this one is a little more special because you can use your instant pot to make it. In case you don’t have one, here is an affordable instant pot I recommend getting.
Have the chicken with green beans and enjoy the flavors!
Per Serving:
- Calories: 358
- Fats: 30g
- Net Carbs: 2g
- Protein: 18g
22. Philly Cheesesteak Meal Prep
Source: mealpreponfleek.com
Cheesesteaks are actually high in carbs most of the time. That’s where making your own cheesesteaks come in handy.
Make this little meal prep for work and enjoy a cheesesteak at work. Trust me. It’s as delicious as the one you can buy in-store, if not more!
Per Serving:
- Calories: 310
- Fats: 14g
- Net Carbs: 8g
- Protein: 35g
23. Super Easy and Delicious Keto Pulled Pork
Source: thebeauticle.com
If you like pulled pork, it makes sense to get an instant pot or a slow cooker.
Don’t own a slow cooker, here is a low-budget yet very sturdy crockpot you can use. What I love about pulled pork is that requires little to no preparation.
Do you love the crockpot recipes? Try these keto crockpot recipes.
Per Serving (Calculated):
- Calories: 628
- Fats: 41g
- Net Carbs: 3g
- Protein: 58g
24. Keto Breakfast Sandwich
Source: heyketomama.com
This breakfast sandwich is amazing because it tastes just like a sandwich but has a much smaller amount of carbs. If anything, it’s a fat bomb and is perfect for the low-carb diet.
Make sure the sausage patties you use are of good quality. Also, you can always just make a bunch of them yourself.
Per Serving:
- Calories: 603
- Fats: 54g
- Net Carbs: 7g
- Protein: 22g
25. “Just Like the Real Thing” Lasagna
Source: peaceloveandlowcarb.com
Lasagnas are amazing as freezer meals. If you are on a low carb diet, you can cook this lasagna and freeze it up for the future.
That’ll ensure that the next time you need a quick dinner meal, you can cook it very quickly. Also, you can easily meal prep it and bring it to work.
Per Serving:
- Calories: 486
- Fats: 34g
- Net Carbs: 9.5g
- Protein: 57g
26. Mom’s Low Carb Meatballs
Source: lowcarbmaven.com
These meatballs are very high in fats and protein but contain little to no carbs.
These Italian style meatballs taste amazing. If you do feel like you need to have some noodles with it, just make zucchini noodles instead.
A good spiralizer like this one will make it an easy and quick task.
Per Serving:
- Calories: 387
- Fats: 22g
- Net Carbs: 1g
- Protein: 19g
27. Hawaiian Pizza Chicken Meal Prep
Source: mealpreponfleek.com
If you love your pizzas and want to satisfy your cravings while still eating a low carb diet, try this recipe.
These chicken breasts are cheese, full of Italian flavors, and even have pineapple on them! Serve the breasts with steamed broccoli. this low budget steamer will do the job every time.
Per Serving:
- Calories: 293
- Fats: 11g
- Net Carbs: 9g
- Protein: 40g
28. Creamy Garlic Chicken
Source: deliciouslittlebites.com
If rich creamy garlic sauce sounds like heaven to you, you’ll love this recipe. The chicken here is rich in flavors all thanks to garlic.
It’s a delicious low carb dish you have to try at least once in your life.
Per Serving:
- Calories: 398
- Fats: 30g
- Net Carbs: 3g
- Protein: 26g
29. Instant Pot General Tso’s Chicken
Source: lifemadesweeter.com
So, next time you’re craving some Chinese takeaway, get your instant pot out and start cooking.
Get coconut aminos from here and make sure you use a good sweetener like this one here. Also, you’ll need a five-spice powder, this organic mix is exactly what you should be looking for.
Check out more keto instant pot recipes here.
Per Serving:
- Calories: 276
- Fats: 13g
- Net Carbs: 5g
- Protein: 29g
30. Italian Chicken Skewers
Source: sweetandsavorymeals.com
These Italian chicken skewers come in delicious with the flavors of Italian herbs and lemon. You can serve them either with cauliflower rice or zucchini noodles.
To make zucchini noodles you’ll need a veggies spiralizer. Here is a low budget one that’s sturdy and does the job.
Per Serving:
- Calories:276
- Fats: 14g
- Net Carbs: 2g
- Protein: 33g
31. Buffalo Chicken Meatballs
Source: thesoccermomblog.com
They’re very low in carbs yet full of fats and protein. They do have some crispiness to them due to almond flour. Here is the almond flour I recommend to pile up on.
This flour will change your life and allow you to cook low-carb versions of your favorite meals. Here are more ketogenic almond flour recipes that you should definitely try.
Per Serving:
- Calories: 104
- Fats: 8g
- Net Carbs: 1g
- Protein: 5g