Keto Meal Prep Ideas: 7 Easy and Delicious Recipes
Is your hectic schedule making it difficult to stick to a healthy, ketogenic diet? Do you find yourself resorting to unhealthy, fast food options because you simply don't have the time to cook?
We've all been there. But neglecting our nutrition can significantly impact overall health and well-being. That's why meal prep is such an important aspect of a healthy lifestyle for those looking to lose weight and maintain good health.
These seven easy low-carb and keto meal prep ideas can help save time and help you stay on track with your weight loss goals. They are designed to help those with a busy schedule prepare ahead of time and enjoy healthy meals throughout the week.
We'll focus on easy recipes that anyone can make using readily available ingredients. So, let's get started and discover some delicious meal prep recipes for your keto meal plan!
What Can You Eat on Keto?
The ketogenic diet, or "keto" for short, is a high-fat, low-carb diet that has gained immense popularity over the years. You might be intimidated by the idea of having to give up your favorite treats and comfort foods, but fear not! Eating keto can be just as delicious and satisfying as any other way of eating, if not more so.
On the keto diet, you focus on eating plenty of healthy fats, moderate protein, and very few carbs. This generally means avoiding sugary, starchy, and processed foods and eating whole, nutrient-dense foods instead.
Protein-rich foods like chicken breasts, fish, ground beef, eggs, and meatballs are staples on the keto diet, as are healthy fats like avocado, nuts, and coconut oil. You can also turn to low-carb fruits like berries and low-carbveggies like leafy greens, cauliflower, and zucchini noodles for your carbohydrate needs.
For those new to keto, Dr. Kellyann's keto-friendly collectionoffers delicious bone broth and collagen products to support your keto journey. If you're looking for a kickstart with guidance and support, you can also try one of these Cleanse & Reset Kits, which come with meal plans and supplements to help refresh and prime your system for your new way of eating.
You can also check out my blog to find countless keto recipes that can give you a variety of meals, sides, appetizers, and desserts and help make meal prep a breeze.
What Should You Avoid on Keto?
When starting a ketogenic diet, knowing which foods to avoid is important. In general, you should stay away from foods that are high in carbohydrates, sugars, and processed ingredients. This includes most grains, high-carb fruits, and sweet treats like cookies and candy.
Here's a list of specific foods to avoid on the keto diet:
- Sugar and sweeteners: table sugar, honey, agave, maple syrup, artificial sweeteners, and other sweeteners with high carb counts.
- Grains: wheat, corn, rice, oats, and other grains that are high in carbohydrates.
- High-carb fruits: bananas, grapes, mangoes, and other fruits with high sugar content.
- Processed foods: chips, crackers, and other packaged foods with added sugars and carbs.
- Starchy vegetables: potatoes, yams, and other vegetables high in carbs.
Why are these foods not compatible with the keto diet? Simply put, the keto diet is based on reducing carbohydrates and increasing fats to encourage a state of ketosis in the body.
When you eat high-carb foods, your body breaks them down into glucose (sugar), which causes insulin to be released. Insulin is a hormone that tells your body to store fat, which goes against the goals of a keto diet.
By avoiding high-carb foods and focusing on healthy fats and proteins, you can train your body to utilize stored fat as its primary energy source instead of depending on carbohydrates.
This can help you lose weight, support energy levels, and support healthy blood sugar levels. So, if you're new to keto, avoid the foods mentioned above and focus on nourishing your body with wholesome, keto-friendly options.
What Are the Benefits of Meal Prepping?
Meal prepping is a great way to support your keto diet and has plenty of benefits! When you meal prep, you plan and prepare your meals in advance. This saves you time and money and helps you stick to your nutrition goals.
One of the main benefits of meal prepping is that it ensures you always have healthy, keto-friendly meals on hand. When you have pre-made meals in the fridge or freezer, you're less likely to reach for unhealthy snacks or order takeout. This means you're more likely to stay on track with your weight loss goals and maintain a healthy lifestyle.
Meal prepping can also help you stay on track with your macros. By planning, batch cooking, and prepping your meals in advance, you can ensure that you stick to your daily calorie and macronutrient goals. This is especially important for those on a keto diet, where it's crucial to maintain a specific ratio of carbs, protein, and fat to stay in ketosis.
Another benefit of meal prepping is that it can help you stay organized and save time during the week. With a little bit of planning and preparation on the weekends, you can have your meals for the entire week ready to go. This means you don't have to spend time cooking or worrying about what to make for a low-carb meal.
In addition, meal prepping can also save you money. When you plan your meals in advance, you can buy ingredients in bulk, which can be more cost-effective than purchasing individual portions. Plus, when you have meals pre-made, you're less likely to waste food or buy unnecessary items at the grocery store.
7 Easy Keto Meal Prep Recipes
These easy and delicious keto recipes with minimal prep time and cook time can give you a week's worth of healthy, low-carb, gluten-free meals ready to go in no time. Say farewell to the stress of planning your meals and hello to a nutritious way of eating with these simple and satisfying meal prep ideas.
Stir Fry With Cauliflower Rice
You're going to love this keto chicken stir-fry! It is packed with flavor and pairs perfectly with cauliflower rice, a nutritious and low-carb alternative to regular rice.
Chicken breasts cook quickly when sliced, making this recipe ideal for busy weeknights or meal prep. The best part? It has a little kick to it, leaving you feeling satisfied and energized. Check out the recipe for all the details on how to make this delicious and healthy meal!
Zucchini Chicken Marinara
Zucchini Chicken Marinara is a great low-carb, keto-friendly recipe that's easy to make. To make it keto, simply swap out regular pasta for zucchini noodles, also known as zoodles. Zucchini is a versatile vegetable that's low in carbs and high in nutrients, making it a great alternative to pasta.
You can also use chicken breasts as a lean source of protein and top it off with a homemade marinara sauce made with fresh tomatoes and herbs and a sprinkle of parmesan. This recipe is perfect for meal prep, as it can be made in large batches and reheated throughout the week.
Stuffed Bell Peppers
Need some lunch ideas? Stuffed bell peppers are a classic dish that can be easily made keto-friendly. This recipe uses ground bison, which provides a delicious flavor and adds variety to your proteins.
The bell peppers are stuffed with a mixture of bison, vegetables, and seasonings, making it a well-rounded and satisfying meal. The best part is that these stuffed peppers are perfect for meal prep since they can be made in advance and reheated throughout the week for a filling keto lunch.
You can also warm them in a slow cooker so they are ready for dinner when you get home. Check out the recipe for all the details on how to make this tasty and healthy meal.
Sheet panveggies are an easy and delicious way to add nutritious greens to your meal prep. The veggies are roasted to perfection and are a great low-carb option that you can pair with any protein of your choice.
Whether you prefer to cook them in the oven or on the grill, this recipe is incredibly versatile and can be customized to suit your taste preferences. Check out our blog post for all the details on how to make these delicious sheet pan veggies.
Keto Fried Chicken Thighs
If you're craving fried chicken and need more keto chicken recipes, try making some crispy fried chicken thighs for a keto-friendly twist on a classic comfort food. Start by seasoning your chicken thighs with sea salt and your favorite spices, such as paprika, garlic powder, and cayenne pepper, for a bit of a kick.
Then, you can use an air fryer or convection oven to cook the chicken until it's crispy on the outside and cooked through to a minimum internal temperature of 165 degrees Fahrenheit. With this easy recipe, you can enjoy the delicious taste of fried chicken without the carb-heavy breading.
Craving Mexican food? Low-carbfajitas are a delicious and colorful way to add variety to your keto meal prep.
Thisfiesta beef fajitasrecipe includes vibrant red and green bell peppers and red onions, giving the dish a visual appeal that will make you want to dig right in. Top with keto guacamole, lime wedges, homemade salsa, cilantro, and low-carb sour cream to elevate the flavors.
If you're missing the tortillas, you can make these into lettuce wraps or purchase low-carb, keto-friendlytortillas at the grocery store. Check out the recipe for all the details on how to make this tasty and nutritious dish.
Keto Breakfast Burritos
Looking for a delicious keto breakfast idea? How about a breakfast burrito with scrambled eggs, low-carb breakfast sausages, and cheddar cheese?
The best part is that you can make low-carbtortillas, such as white egg wraps and cauliflower wraps, or find them in the grocery store to save even more time. Simply cook the sausages and scrambled eggs, heat up the tortilla or wrap, add the cheese and toppings of your choice (like avocado, salsa, hot sauce), wrap it up, and enjoy a satisfying and filling breakfast on the go.
The Bottom Line
Eating healthy and sticking to a low-carb diet doesn't have to be complicated or boring. By incorporating these nutritious meals into your meal plan, you can feel satisfied while still achieving your weight loss goals.
And remember, Dr. Kellyann is here to support you every step of the way, whether you need guidance on meal planning or tips on staying motivated. So let's get started on this keto journey together!
Ketogenic Diet | National Library of Medicine
Meal Preparation: What is it, and Why Should You Start? | NorthShore
Meal Prep Guide | The Nutrition Source | Harvard T.H. Chan School of Public Health
Cook to a Safe Minimum Internal Temperature | FoodSafety.gov