5 Simple Keto Meal Prep Ideas

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5 Simple Keto Meal Prep Ideas

Meal prepping on the keto diet can be both easy and delicious! Here are 5 simple keto meal prep ideas to help you stay on track while saving time.




1️⃣ Chicken Avocado Salad

Ingredients

  • 2 chicken breasts (grilled or baked)
  • 1 avocado (diced)
  • Mixed leafy greens (spinach, arugula, etc.)
  • Cherry tomatoes (optional)
  • Olive oil (for dressing)
  • Salt and pepper to taste

Instructions

  1. Grill or bake the chicken breasts and cut them into cubes.
  2. Dice the avocado and mix it with the leafy greens in a bowl.
  3. Add chicken and cherry tomatoes (if using).
  4. Drizzle olive oil over the salad, season with salt and pepper, and mix well.
  5. Divide into meal prep containers for the week!

2️⃣ Zucchini Noodles with Pesto

Ingredients

  • 2 medium zucchinis (spiralized into noodles)
  • 1/4 cup pesto sauce (store-bought or homemade)
  • 1/2 cup cherry tomatoes (optional)
  • 1/4 cup Parmesan cheese (optional)

Instructions

  1. Spiralize the zucchinis to make zucchini noodles (zoodles).
  2. Toss the zoodles with pesto sauce until fully coated.
  3. Add cherry tomatoes and Parmesan cheese if desired.
  4. Divide into meal prep containers for a quick, low-carb lunch or dinner!

3️⃣ Cauliflower Fried Rice

Ingredients

  • 1 head of cauliflower (riced)
  • 2 eggs (scrambled)
  • 1 cup mixed vegetables (like peas, carrots, and bell peppers)
  • 2 tbsp soy sauce or coconut aminos
  • 1 tbsp sesame oil

Instructions

  1. Rice the cauliflower by grating it or using a food processor.
  2. In a pan, heat sesame oil and cook the mixed vegetables until tender.
  3. Add the riced cauliflower and cook for a few minutes.
  4. Push the rice to one side of the pan, scramble the eggs in the other side.
  5. Stir everything together, add soy sauce or coconut aminos, and mix well.
  6. Portion into containers for a tasty keto-friendly fried rice!

4️⃣ Beef and Broccoli Stir-Fry

Ingredients

  • 1 lb beef (sliced thin, such as flank steak)
  • 1 cup broccoli florets
  • 1/4 cup soy sauce or coconut aminos
  • 1 tbsp sesame oil
  • 1 tbsp garlic (minced)
  • 1 tbsp ginger (optional)

Instructions

  1. In a pan, heat sesame oil and sauté the garlic and ginger until fragrant.
  2. Add the sliced beef and cook until browned.
  3. Add broccoli florets and stir-fry until tender.
  4. Pour in soy sauce or coconut aminos, mix well, and cook for another 2-3 minutes.
  5. Portion into meal prep containers for a savory and filling keto meal!

5️⃣ Keto Egg Muffins

Ingredients

  • 6 large eggs
  • 1/2 cup spinach (chopped)
  • 1/4 cup shredded cheese (cheddar, mozzarella, or your favorite)
  • 1/4 cup cooked bacon or sausage (optional)
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. In a bowl, whisk the eggs and add the spinach, cheese, and cooked bacon or sausage.
  3. Season with salt and pepper.
  4. Pour the egg mixture into a greased muffin tin, filling each cup about 2/3 full.
  5. Bake for 15-20 minutes until the eggs are fully set.
  6. Store in the fridge for an easy and portable keto breakfast!

🍽️ Tips

  • To save time, you can batch-cook protein (chicken, beef, etc.) at the beginning of the week.
  • Keep vegetables like spinach, broccoli, and cauliflower on hand for quick and easy meals.
  • Use airtight containers to store your meal prep and ensure freshness throughout the week!
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