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21 Delicious Keto Meal Prep Ideas for Busy Days

One way to stay on keto diet and keep your carb count low is to meal prep. I’m sharing multiple keto meal prep ideas that will help you plan your meals better.

easy ket omeal prep recipes

When it comes to staying on a keto diet, it can get difficult. If you have a full-time job and a bunch of responsibilities at home, thinking about what you’re eating might be the least of your concerns.

That’s why we often slip and cannot succeed in losing weight. Also, that’s where meal prepping comes in handy.

Things you might need for meal prepping:

Here are some of the ketogenic meal prep recipe ideas you should try!

1. Buffalo Chicken Ranch

Buffalo Chicken Ranch

Credit: 40aprons.com

Love chicken and buffalo sauce? You’re going to enjoy this meal prep idea then as well.

Trust me, shredded buffalo chicken over cauliflower rice might be exactly what you need to fill you up. Another great thing about the recipe that it doesn’t require you to spend a lot of time actively cooking.

Also, the very key here to the amazing taste is cauliflower rice. You’ll have to fry it with a little bit of turmeric to give it color and that extra flavor.

Never made cauliflower rice before? It’s quite easy to make as long as you have a good quality food processor and a vegetable steamer.

You know me, I like to keep everything low budget. So, here is a low budget food processor that works like a beast and a veggie steaming basket.

Just put it in a pot and steam that cauliflower!

Per Serving:

  • Calories: 287
  • Fats: 21g
  • Net Carbs: 5g
  • Protein: 13g

Recipe

2. Cilantro Lime Chicken With Cauliflower Rice

Cilantro Lime Chicken With Cauliflower Rice

Credit: 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, taste absolutely delicious.

On top of that, it’s very nutritious and high in protein! Adding some cherry tomatoes and avocado beautifully fills in the taste pallet!

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

Recipe

Watch: 5 Easy Keto Recipes

If you are more of a visual person, these keto meal ideas might be just what you like. Keep scrolling if you want to check more keto meal prep ideas!

3. Greek Chicken Meal Prep

Greek Chicken Meal Prep

Credit: wholesomeyum.com

If you don’t go to Greece, it doesn’t mean Greece cannot come to you! This meal prep recipe will do just that.

The secret here, like with most ketogenic 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

Recipe

4. Sesame Salmon with Baby Bok Choy and Mushrooms

Sesame Salmon

Credit: mealpreponfleek.com

When on a ketogenic diet, we eat so much meat that it can get so boring. That’s where you can get more creative with vegetarian low carb dishes or fish recipes.

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

Recipe

5. Sheet Pan Fajitas with Steak

Sheet Pan Fajitas with Steak

Credit: 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, which makes it even more interesting. It’s a Mexican one-pan dinner you should definitely go for if you’re busy but still want to eat something delicious.

It truly takes just under 20 minutes to get the meal prep done. So, definitely recommend the dish!

Per Serving:

  • Calories: 568
  • Fats: 42g
  • Net Carbs: 10g
  • Protein: 29g

Recipe

6. One-Pan Italian Sausage Meal-Prep Bowls

One-Pan Italian Sausage

Credit: primaverakitchen.com

I’m always down to eat something that’s very easy and quick to make and yet is full of nutritional value. That’s where sausage meal prep recipes are just the very best.

Why? Well, you can get good quality sausage in a supermarket or at a local butcher’s place.

Then, all you have to do is cook it 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, this mustard is very low in carbs and has little to no sugar!

Per Serving:

  • Calories: 319
  • Fats: 28g
  • Net Carbs: 6g
  • Protein: 12g

Recipe

7. Crustless Quiche Recipe With Broccoli & Cheddar Cheese

Crustless Quiche

Credit: savorytooth.com

I had to include at least one quiche recipe in here. If you’re generally a fan of keto casseroles and love to cook them at home, you can always use them for meal prep too.

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.

However, it’s equally as delicious at lunchtime. To make this 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.

Need more ideas? Check out this keto quiche with zucchini and pepperoni.

Per Serving:

  • Calories: 350
  • Fats: 25g
  • Net Carbs: 6g
  • Protein: 24g

Recipe

8. No Bread Turkey Club

No Bread Turkey Club

Credit: madaboutfood.co

If you’ve always loved your sandwiches and had to say goodbye to them for good because of the bread, here’s a solution. Try this lettuce wrapper sandwich.

It’s perfect as a ketogenic lunch meal prep, you can make it quickly in the morning or in the evening. It’s nutritious, healthy and low in carbs.

You would think that this won’t taste the same as the actual sandwich, that’s probably true. However, that’s where picking up your favorite low carb sauce can come in handy.

Sauces and spices always give our food the actual flavor. So, you’ll easily trick yourself.

If you’re on the keto diet, I highly recommend buying this pack of keto-friendly sauces. The pack includes ketchup, BBQ, buffalo sauces as well as all types of dressings.

Trust me, with these you can get creative, make your food even more delicious than before and still stay within your carb limits.

Per Serving (Calculated):

  • Calories: 539
  • Fats: 42g
  • Net Carbs: 7g
  • Protein: 31g

Recipe

9. Sheet Pan Shrimp Fajitas

Sheet Pan Shrimp Fajitas

Credit: lifemadesweeter.com

I’ve already mentioned fajitas before and how delicious they are. They go well with chicken, steak and even shrimp.

Yes, once you get tired of meats, you can always make fajitas with seafood. That’s how you’ll continue eating your favorite foods and not get bored.

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.

Not interested in waiting for tortillas to come, no problem! You can serve the dish with cauliflower rice and it’ll taste just as amazing.

Also, you can always just make some keto salad, pop it in the box and bring it to work with the rest of the meal.

Per Serving:

  • Calories: 318
  • Fats: 13g
  • Net Carbs: 8g
  • Protein: 36g

Recipe

10. One-Pot Garlic Butter Chicken Thighs and Mushrooms

One-Pot Garlic Butter Chicken Thighs

Credit: 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.

You can easily cook it up, pop it into a box and bring it to work. Warm-up in a microwave and you’re good to eat it.

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. It’s also just one of those meals that you can serve to your guests.

You can make it look fancy which will definitely impress the audience!

Per Serving:

  • Calories: 335
  • Fats: 24g
  • Net Carbs: 6g
  • Protein: 25g

Recipe

11. Instant Pot Cilantro Lime Chicken

Instant Pot Cilantro Lime Chicken

Credit: 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

Recipe

12. Philly Cheesesteak Meal Prep

Philly Cheesesteak Meal Prep

Credit: mealpreponfleek.com

Cheesesteaks are actually high in carbs most of the time. Especially the ones that you can by in the shop.

That’s where making your own cheesesteaks come in handy. When you know precisely what’s going into the dish, you can control your macros.

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

Recipe

13. Super Easy and Delicious Keto Pulled Pork

Keto Pulled Pork

Credit: thebeauticle.com

This slow cooker recipe is the absolute favorite of mine. 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.

You can enrich it with flavors if you use the right combination of herbs and spices too. Also, wrap it up in lettuce leaves and pack it up for work!

Loving the crockpot recipes? Try these keto crockpot recipes.

Per Serving (Calculated):

  • Calories: 628
  • Fats: 41g
  • Net Carbs: 3g
  • Protein: 58g

Recipe

14. Keto Breakfast Sandwich

Keto Breakfast Sandwich

Credit: heyketomama.com

If you’ve always eaten sandwiches for either lunch of breakfast, it might be a hard habit to lose. Especially since they’re so easy to make, so easy to pack up and just bring to work.

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 ketogenic 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

Recipe

15. “Just Like the Real Thing” Lasagna

Lasagna

Credit: peaceloveandlowcarb.com

Lasagnas are amazing as freezer meals. If you are on a low carb diet, you can cook a ‘’fake’’ lasagne that isn’t high in carbs 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.

It’s one of those dishes that you can easily heat up and make the rest of the office jealous. It does taste amazing, even better than the real lasagna (but that’s just my opinion).

Per Serving:

  • Calories: 486
  • Fats: 34g
  • Net Carbs: 9.5g
  • Protein: 57g

Recipe

16. Mom’s Low Carb Meatballs

Low Carb Meatballs

Credit: lowcarbmaven.com

These meatballs are very high in fats and protein but contain little to no carbs. It’s basically just one of those low carb meals you can trust will keep you out of trouble.

The recipe does contain ground beef which has a high carbon footprint. So, have that in mind in case you start eating these meatballs way too often.

Otherwise, meatballs are amazing for meal prep dishes and you can have all types of sides dishes with them.

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

Recipe

17. Hawaiian Pizza Chicken Meal Prep

Hawaiian Pizza Chicken Meal Prep

Credit: mealpreponfleek.com

I know there are people who think that pineapple doesn’t belong on pizza. Well, I’m not one of them.

In fact, Hawaiian pizza is my favorite and finding this recipe was the best thing that ever happened to me. 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.

If you fancy buying an actual vegetable steamer, in case steamer baskets aren’t your thing, this low budget steamer will do the job every time.

Per Serving:

  • Calories: 293
  • Fats: 11g
  • Net Carbs: 9g
  • Protein: 40g

Recipe

18. Creamy Garlic Chicken

Creamy Garlic Chicken

Credit: 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.

While this recipe is meal prep friendly, you might need to lose a little bit of that sauce when packing it up. Otherwise, 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

Recipe

19. Instant Pot General Tso’s Chicken

Instant Pot General Tso's Chicken

Credit: lifemadesweeter.com

If you own an instant pot, here’s a great occasion to make something you can bring to work for lunch. This homemade dish has the flavors of the regular Tso’s chicken yet it’s a healthier keto version of it.

So, next time you’re craving for some Chinese takeaway, get your instant pot out and start cooking. You’ll satisfy your cravings and won’t cheat the diet.

Also, it doesn’t take that long to make. 30 minutes is about as much as you need. A lot of the time you won’t even need to think about the dish because the instant pot will do the job.

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

Recipe

20. Italian Chicken Skewers

Italian Chicken Skewers

Credit: sweetandsavorymeals.com

I’ve never been able to resist chicken skewers. They are absolutely delicious, especially if cooked outside on a grill.

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.

The dish is great for meal prepping and packing up. However, you could also just serve it on a hot summer day with a fresh green salad.

Everyone will thank you!

Per Serving:

  • Calories:276
  • Fats: 14g
  • Net Carbs: 2g
  • Protein: 33g

Recipe

21. Buffalo Chicken Meatballs

Buffalo Chicken Meatballs

Credit: thesoccermomblog.com

While this chicken meatballs go well as appetizers. You can totally pack up a bunch of these and bring them to work for lunch.

I’m loving the fact that they’re very low in carbs yet full of fats and protein. They do have some crispiness to them due to almond flour.

Also, they’re just absolutely delicious and seem like a cheat dish if anything. Here is the almond flour I recommend to pile up on if you are committing to low carb diet.

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

Recipe

Conclusion

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