keto meal prep ideas | Keto Day of Eating with the Whole Family

keto meal prep ideas


Keto Day of Eating with the Whole Family | Keto Meal Ideas


Keto meal prep ideas, Preparing meals is an excellent method to gain more control of your diet and avoid things that aren’t beneficial for your health. The keto recipe ideas for meal prep are going assist you in taking control of your time as well as your eating habits. If you’ve got a nutritious rice bowl with cauliflower and chicken in the fridge in the fridge, alternatives that are more harmful will not seem very appealing for you.

But, what happens if you’re on the keto diet and want to begin meal prep to make eating healthy more convenient and organized? Don’t worry, we’ve got you covered if you’re in search of deliciousand low-carb meal suggestions to start with?

Before we dive to the meat of it, let’s talk about meal prep in a keto-friendly diet and some tips to use to increase the effectiveness of your diet.


Tips for Meal Prepping on The Keto Diet – Keto meal prep ideas

  1. Make sure you plan your week’s meals:Although this isn’t particular to meal prepping for keto however it is essential. Plan your meals for the week in advance will allow you to create your grocery list , so you’re stocked with everything you’ll need. This also allows you to determine the exact method how you’ll prepare your meals to lessen stress considerably. Writing everything down helps you make sure that every recipe is balanced with nutrients and is low in carbohydrates.
  2. Make your meal prep snacks also:This is very commonly not thought of by meal-preppers, however it’s always good to make your snacks in advance, particularly for those who are on keto. There are many snacks available today that are high in carbs like chocolate, chips, cookies. Make your own healthy alternatives.
  3. Find out what can stand up to freezing: The foods you prepare this weekend do not need to last for just one week. You can make a huge keto cake, and take one slice every week, or make lasagna that lasts longer than one week. Your freezer can be your best friend and will help you with dishes you don’t need to cook all week.


Meal Prep Benefits On The Keto Diet

  1. Meal prep offers the option of a variety:Some meals are easier to cook than others keto diets restrict your options by removing food items high in carbohydrates. If you prepare all your meals ahead and preparing them ahead of time, you will not be forced to settle for the simple to prepare meals you’ve prepared five times during the week. So, you’ll be able to enjoy an array of different foods.
  2. Preparing meals for keto diet can help to lose weight faster:You can prepare a specific amount of food and then be able to precisely estimate the amount of nutrients within each container you distribute food into. This will help you adhere to the daily requirements and helps to lose fat faster.
  3. If you’re a busy individual who isn’t able to cook all day (but you don’t want to be dependent on eating take-out every single day) food preparation could be a viable option.
  4. Reduces your expenses:If you meal prep often, you’ll notice that you spend less on food each month.

How to Meal Prep For Keto

Making your own food preparation could aid in sticking to your keto goalsway easy however, it requires the time and commitment when it comes to cooking. We all know that the more difficult something is to stick with the less likely it is to succeed.

If you’re a veteran chef at home or just beginning your meal preparation journey There are steps that anyone can take to help save time, money and avoid burnout from meal prep. Making the entire process more enjoyable and more manageable to maintain – meaning you will develop better habits over the longer term!

  1. Select recipes for batch cooking and shop in a planned manner
  2. Place in a place and cook or prepare in large quantities
  3. Make sure you invest in high-quality container for meal prep

1. Select Recipes for Bulk or Batch cooking and then shop according to an Ideas Plan

Before you get into the kitchen, determine the recipes you want to cook or know the keto-friendly items you’re planning to purchase at the supermarket.

Two excellent methods to prepare meals is to batch cook complete meals or bulk prep of ingredients.

  • The process of batch cooking involves cooking full keto-friendly recipesin large quantities and breaking them up into smaller meals. Imagine cooking a huge portion of your favorite low-carbohydrate casserole, then dividing it into portions of single servings and then placing it in the freezer or refrigerator to heat and eat later.
  • Preparing bulk ingredients involves cooking each ingredient separately, the portioning out of them to create your week’s meals. Consider about cooking 3-4 of your favourite keto protein recipes by roasting, sauteing, or sauteing off a few various vegetables that are low in carbs and mixing them up with a few fat-rich sauces.

You may decide to prepare meals however you’d like, but each of these strategies can assist you in saving time and money when it comes to food preparation while also sharpening your skills as a chef in the kitchen.

Plan ahead and prepare a list of your grocery needs prior to going to the store Make a notes of any ingredients you possess in your kitchen that you might want to use before.

2. Mise en Place then Plan an exact day for the preparation/cooking and portion

The most effective way to conquer the art of meal preparation is to master the art of mise-en-place which is a French term that is “everything put in its place”.

This doesn’t mean just planning your menus or making an inventory list of your groceries prior to time, but also arriving home from shopping and organizing your kitchen before beginning making your food.

Choose a day of the week when you can finish your grocery shopping, and then try to make a plan for getting home and preparing your food items ahead of time by:

  • Cleaning and cutting all your vegetables and herbs
  • Marinate any protein to add flavor
  • Make or prepare any sauces or search for any seasonings that you’ll be making

Make use of this time to organize and ensure you have all the items you require. So when you’re creating your recipe, all you need to do is put it into a bowl, pan, or oven , and you’re done!

If you are looking to speed up the process, make your ingredients or recipe and let them cool completely, then portion the ingredients in advance to heat over the course of the week.

If you’re catering to more than one individual, it’s helpful to have ready-to-eat ingredients such as chopped chicken, roasted veggies and rice in order to cook a stir-fry that is simple or a bowl of food for your dinner after working.

3. Invest in Quality Meal Prep Containers

Whatever you’re making for lunch or for the entire week, make sure you have quality container for meal prep.

Choose the design and size that will accommodate the type of meal preparation you’re planning, i.e. containers with dividers for separate meals, or larger containers to hold meals that are prepared, such as roasted vegetables or chicken shredded.

35 Delicious & Easy Keto Recipes to Meal Prep

Here’s a checklist of easy and simple keto-friendly meals that will prepare your food in a way that is easy enjoyable, fun, and, most importantly, delicious!

10 Keto Breakfast Ideas for Meal Prep

No matter if you’re hurrying to work and taking time in the morning, breakfast does not have to consume a large portion from your daily routine. With these recipes it is possible to grab a few to-go meals if need to get them in your kitchen quickly or keep the ingredients ready to be cooked at the beginning of your day.

1. Keto Chocolate Avocado Smoothie


Nutrition: 330 Calories, 20 grams fat, 11 grams carbohydrates, & 27 grams protein.

The Mexican hot chocolate-inspired drink is made with spices like crushed cinnamon as well as nutmeg. It is a must-have sweet treat. It’s an indulgence keto avocado chocolate drink that’s perfect to eat for breakfast or after a workout.

2. Keto Egg Bites


Nutrition per 1 bite: 110 Caloires, 6 grams fat, 5 grams carbohydrates, & 9 grams protein.

This recipe is loaded with protein, which will assist you in meeting all of your keto-friendly macros and the pre-portioned portion is the ideal on-the-go food option to eat for for your breakfast keto. They’re also freezer-friendly, and can be heated up in just a few moments with a microwave!

3. Fully Loaded Breakfast Parfait Recipe


Nutrition: 340 calories, 33 grams of fat 12, grams of carbohydrates and 14 grams of protein.

This is another easy but very delicious recipe for meal preparation that is quick to prepare and can be kept in the refrigerator for an easy grab-and-go breakfast choice. Take pleasure in the balance of the yogurt’s tartness and sweet berries berries , and the crunchiness of nuts.

4. Keto Breakfast Sandwich Recipe


Nutrition: 650 calories 52 grams of fats, eleven grams of carbohydrates and 31 grams of protein.

This recipe is made up of two fantastic recipes: this airy keto cloud breads, and of course our famous delicious and yummy keto eggs (say good-bye to the store-bought egg bites after tasting them!). Add (or do not add) bacon and you’ll have delicious keto sandwich recipes.

5. Fluffy Low Carb Pancake Recipe


Nutrition: 260 Calories. 19 grams of fat, 13 grams of carbohydrates and 10 grams of protein

Pancakes are a tasty breakfast staple and one the most nutritious meals to make ahead. The same is true when it comes to pancakes that are compatible with your keto-friendly diet. This recipe is a simple mixture of eggs, almonds and coconut flour to make deliciously fluffy keto-friendly pancakes.

6. High Protein Chia Seed Pudding Recipe


Nutrition: 260 Calories, 11 grams fat, 10 grams carbohydrates, & 21 grams protein.

Learn how to make an easy chia seed pudding recipe, and then customize the recipe to suit your preferences! Chia seed pudding is an ideal breakfast snack or healthy snack that is packed with fiber, protein and healthy fats, and it’s incredibly simple it is to prepare.

7. Low Carb Oatmeal Recipe


Nutrition: 450 calories, 32 grams of fat 9 grams carbohydrates and 19 grams of protein.

Making gluten-free and low-carb oatmeal is easy, just switch out the starchy oats in favor of keto-friendly seeds and nuts! We’ve created this oatmeal substitute recipe using flax seeds, hemp seeds and chia seeds, made with coconut milk, and flavoring with cinnamon and vanilla.

8. Hard-Boiled Egg Sandwiches


Nutrition: 230 calories, 17 grams of fat, 3 grams of carbohydrates, and 16 grams protein.

This protein staple from the past can be made different by changing the filling, and adding exciting toppings such as the Bacon and Guacamole-based deviled Egg recipe or go a step further by making mini deviled egg sliders , by cutting the eggs into half and using them for the “bread”.

9. Sheet Pan Sausage and Eggs


Nutrition: 290 calories, 21 grams of fat 6,6 grams of carbohydrates along with 20 grams of protein.

If you’re in search of an easy and quick meal preparation recipe for breakfast that’s keto-friendly and simple to make You’re in luck because this recipe was designed specifically for you. This recipe can be used as a guideline for any frittata-inspired breakfast recipe Change the toppings every week to avoid burning out on meal prep!

10. Breakfast Casserole


Nutrition: 240 calories 15 grams fat five grams of carbohydrates as well as 20g of protein.

Low carb and gluten-free This keto-friendly breakfast casserole is made using roasted broccoli, crisp bacon and cottage cheese. However, you are able to easily alter this recipe using any vegetable and additions you’d like!

15 Keto Lunch and Dinner Ideas for Meal Prep

The simple recipes can be prepared in batches and divided out for the duration of the week. You can change the protein or vegetables as you like using the fresh produce you can find at your local farmers market!

1. Salmon on a Lemon-Kale Salad Recipe


Nutrition: 320 calories 19 grams of fats, 4 grams carbs and 32 grams of protein.

Get a delicious and tangy lemon parmesan kale slaw topped with salmon that is packed with omega-3! This easy recipe is an essential recipe for your keto-friendly weekly meal preparation, ideal for dinner or lunch. It’s a good idea to double the quantity of the kale salad!

3. Guacatillo Chicken Salad Wrap Recipe


Nutrition: 330 Calories. 21 grams of fat, 11 grams of carbohydrates and 28 grams of protein.

Guacatillo is a delicious, rich sauce which coats protein extremely well. This salad wrap is tasty and easy to make. This recipe can be used to create an excellent keto chicken salad. You can add any toppings you want! Let’s take a look.

3. Shrimp Avocado Salad Recipe


Nutrition: 300 calories 16 grams of fat, 12 grams carbs and 30 grams of protein.

This recipe is very easy to make and takes its inspiration from the coastal Peruvian and Mexican ceviche-based dishes. This dish can be eaten hot or cold if you like; it’s perfect for lunch when served over a bed of bright, fresh greens.

4. Low Carb Cauliflower Mac n’ Cheese Recipe w/Steak


Nutrition from 4 ounces of beef 342 calories 21 grams fat and 27 grams of protein.

This keto mac and cheese recipe is superb thanks to its mixture of cheeses based with cauliflower as a base which is delicious when served alongside the steak. You’ll hit all of your macronutrients, fats, carbs as well as protein, making it a fast and simple food.

5. Salmon Cakes Recipe


Nutrition: 199 calories 13, 13 grams of fat 4 grams of carbohydrates and 15 grams of protein.

These salmon cakes are simple to make and are a fantastic use of the trifecta of salmon. This recipe not only provide a variety in the food prep process however, it can also be the pleasure of a delicious dinner or lunch option to take on every days of the week.

6. Thai Turkey Larb Recipe w/Avocado


Nutrition: 270 Calories. 12 grams fat, eight grams of carbohydrates and 33 grams of protein.

This recipe is an excellent recipe to cook in a 3 or 2x batch to make throughout the week along with other veggies and keto-approved meals. Find out the history behind this recipe since it takes you on an amazing culinary experience.

7. Simple Keto Chile Recipe


Nutrition: 440 calories, 25 grams of fat, 11, grams of carbohydrates along with 36 grams protein.

Classic chili recipes tend to be heavily loaded with beans. Unfortunately beans are a starchy vegetable that are not keto-friendly. To create a simple low-carb chili recipe, cut out the beans and then buy greater quantities of meat than you typically. It is also possible to add certain vegetables that are low in carbs like zucchini, cauliflower or even cabbage!

8. Keto Beef Stew Recipe


Nutrition: 410 calories 27, 27 grams fats, 8 grams carbs and 32 grams of protein.

Making a delicious and hearty keto beef stew is as easy to make a handful of changes. This recipe can be made in one pot to use with your instant cooker, slow cooker. You will love this warm and comforting keto stew recipe made of beef.

9. Cheesy Keto Taco Casserole Recipe


Nutrition: 420 calories 26, 26 grams of fat, 11 grams of carbohydrates and 34 grams of protein.

Delicious, easy to scoop and utterly delicious The keto taco recipe is sure to be your new go-to Tex-Mex recipe for meal preparation. Casseroles are an excellent method to cook a delicious and quick low-carb one-pan dinner and set you up for fast lunches or dinners throughout the week.


10. low Carb salmon patties recipe that includes Chimichurri Sauce


Nutrition: 310 calories, 19 grams of fat, 5 grams of carbohydrates and 29 grams of protein.

Chimichurri Sauce is among the sauces that work well with all meals and proteins. Apart from having just 1 grams of carbohydrates, it works well with these salmon patties that are low in carbs. You can make in large quantities and then use throughout your week.

11. Keto Burger Recipe


Nutrition: 390 calories 29, 29 grams fat 7 grams of carbs and 27 grams of protein.

An old-fashioned burger cooked keto can add a ton of flavor, thanks to an amazing burger patty, bacon, and incredibly perfectly caramelized onions. Add avocado to the burger and lime juiceas well as a bit of salt and you’ve got yourself a tasty dish that will satisfy your desire to eat a cheap food.

12. Almond Crusted Chicken Parm Recipe


Nutrition: 580 calories 42 grams of fats, 14 grams of carbohydrates and 38 grams of protein.

Chicken parmesan is a delectable classic dish that’s extremely easy to prepare meals in advance. This keto diet-friendly recipe not any different. Try the keto chicken parmesan recipe using two small, yet important modifications.

13. BBQ Chicken Pizza with Cauliflower Crust


Nutrition: 250 calories, 10.5 grams fat, 13 grams of carbohydrates, and 25 grams of protein.

This recipe is a easy cauliflower crust recipe as well as a blend of low-carb and sugar-free BBQ sauce This recipe is great for when you’re looking for pizza but are determined to follow your keto goals and remain in ketosis!

14. Keto Avocado Toast


Nutrition: 230 calories 21, 21 grams fats, 5, grams of carbohydrates and 8 grams of protein.

It’s sure to be your new favorite healthy breakfast, snack or meal. This recipe is gluten-free as well as completely adaptable, with just two grams net of carbs in each serving.

15. Coconut Cashew Fried Chicken Recipe


Nutrition: 420 calories 27 grams of fat, six grams carbs and 30 grams of protein.

Like similar to the keto chicken parm it is similar to the keto chicken parm. This keto coconut cashew chicken recipe makes use of a unique mixture of low-carb ingredients to create a delicious, crispy crust. We also give you a excellent recipe for meal preparation in three or two batches, so you have them on hand to eat every day throughout the week. Serve this with your preferred low-carb vegetable and you can cook a delicious dinner in no time!


5 Low Carb Snacks for Meal Prep

These low-carb Snacks can be prepared with very little or no time to prepare and help keep your net carbs at a minimum between meals. It is possible to pair them with any keto-friendly fruit or vegetable to get some extra nutrients.

1. Low Sugar Chocolate Pudding Recipe


This recipe could be utilized as an keto snack or keto breakfast. The best part with this particular recipe is the fact that your net carbs is kept in check while satisfying any sweet taste that you are feeling.

2. Matcha Fat Bomb Recipe


These fat bombs are sure to be among the most loved keto snacks ever invented from our team of chefs. Follow the recipe carefully and be free to make any variation you’d like. Make a 2x or 1x batch and you’ll be prepared for the remainder this week!

3. Roasted Spiced Nuts Recipe


Although you might think of this recipe as a “paleo recipe however, these nuts can be classified to be keto-friendly 100% well. Find a recipe that demonstrates ways to help make mix of nuts taste better, while making them a lot more intriguing. Change the spices according to your personal taste If you want! Enjoy!

4. Avocado Egg Salad


If you’re not interested in mayo or are looking for a nutritious keto recipe for egg salad to incorporate into your meal preparation we’ve got you covered. This recipe is of guacamole with egg salad were babies and the result is delicious. This recipe is easy to prepare and ideal for low-carb meals and lettuce wraps. It’s also great for dip!



5. Curried Chicken Salad


With minimal preparation time, and tons of flavor and flavor, you’ll never make the same boring chicken salad again. The perfect mix of sweet curry and spicy preserves of fruit, this could be your new favorite keto food to pair with celery sticks or apples that are fresh!

5 Keto Sauce Recipes for Meal Prep


  1. Romesco:Romesco is one of the most popular Spanish sauce, which is normally created using bread. This spicy and smoky sauce makes use of almonds instead, which is great when you are on the keto diet. It is great with Trifecta chicken and can be a wonderful topping for traditional food items.

  3. Green GoddessEnjoy fresh and tasty green goddess dressing made using fresh herbs. Perfect to serve as a keto-friendly salad or even with roasted salmon!
  4. Keto Zhoug sauce Pronounced as “zoog” This exotic-sounding sauce is easier create than you think! It’s extremely flavorful, simpleand an ideal combination with any protein. Similar to chimichurri this sauce pairs exceptionally well with flat-iron meat along with rice.
  5. The classic Pesto: Another Herb -based sauce that is delicious almost everything!
  6. TabboulehThis tasty almonds and walnuts tabbouleh recipe is vegan keto, paleo, and clean-eating-friendly twist on the traditional Lebanese tabbouleh dish. The tabbouleh recipe is made with basil and parsley. It is mixed with sumac, nutmeg and freshly minced garlic as well as ginger.

You May Also Like

About the Author: Health & Fitness