Free Keto Meal Prep Recipes

Must Try

Paleo Filipino Skirt Steak Cauliflower Fried Rice

Dairy Free Keto Meal Prep – Simple Recipes Maximum Taste

Full disclosure I havent made this recipe yet myself, but Ill be cooking it sometime in the next week and I will absolutely update this post.

But it looks freaking amazing! Skirt steak, veggies, and a fried egg to mix it all together with sounds amazing. Someone please try this as soon as possible and let me know how it is. Be sure to check out our full list of rice alternatives for meal prepping!

Low Carb Salmon Patties Recipe With Chimichurri Sauce

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

Chimichurri sauce is one of those sauces that goes well with most proteins and dishes. Aside from having only 1 gram of carbohydrates, chimichurri pairs great with these low-carb salmon patties you can make in bulk and use as needed throughout your week.

Chicken Bacon Avocado Ranch Lettuce Wraps

This recipe is almost exactly like the salad recipe up above, except instead of a salad, youre eating lettuce wraps.

Obviously the easiest way to make any recipe keto-friendly is to make any meat & veggie heavy dish and instead of putting it in or on carbs, put it over lettuce.

The combination of chicken, bacon, and ranch is impossible to beat. Avocado on top just takes these wraps to the next level.

Read Also: Low Carb Hamburger Meat Recipes

Santa Fe Low Carb Chicken Meal Prep

8g of net carbs from a dish of cauliflower rice, delicious bell peppers, and expertly seasoned chicken? I think we can all say yes to that.Sweet Peas and Saffron shares their amazing recipe for Santa Fe Chickenwhich youll find yourself revisiting week after week. 303 calories, 28g of protein, and 16g of fat in addition to the low net carb count, and youll see that this is an option worth making a staple.

Air Fried Turkey Meatballs

If youre looking for another way to make your meatballs healthier other than baking, look towards air frying them. Youll find yourself wanting more of these delicious meatballs, and if youve got kids running around, they will love these just as much as you. And of course, air-fried means less fat! 4g of fat, 2g of carbs, 42g of protein, and only 220 calories fromthis awesome recipe from Recipes from a Pantry.

Keto Beef Freezer Recipes

Keto Meal Prep for 1 Week of Keto Meals in 2 Hours

Beef is another excellent low-carb, high-fat ingredient its perfect for keto cooking ahead of time, we use a lot of ground beef ourselves it is our most used meat ingredient.

Cheeseburger Casserole

Keep burgers on hand all the time with this delicious casserole! Its got all your favorite bacon cheeseburger flavors, including mustard, ketchup, and pickles!

Slow Cooker Beef & Broccoli

Not interested in spending time cooking? This recipe is for you, throw the ingredients into the slow cooker, and once cooked, portion and freeze easy peasy.

Ground Beef Chili

This is one recipe that everyone should have in their freezer! Enjoy it as is, or use it to make tacos, burrito bowls, nachos, and more!

Asian Shredded Beef

Looking for something a little different to add to stir fry, fried rice, and other Asian dishes, this beef is it! Its loaded with flavor and super easy to make.

Cottage Pie

This cottage pie is an all-in-one style meal. Youve got meat, veggies, and fats to make a delicious keto meal and it all freezes great!

Cuban Picadillo

Our Picadillo is ideal for freezing. Its a tasty ground beef recipe that is loaded with flavor and is great served with cauliflower rice, you can even use it as a filling for keto empanadas!

Bolognese Spaghetti Sauce

Bolognese is such a classic that everyone has their own recipe! It doesnt matter how you like it, bolognese is perfect for freezing!

Dirty Cauliflower Rice

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Week 4 Free Keto Meal Plan

You have 1 week left of your free Keto meal plan! Have you found a few new Keto recipes that you love? Are there any that are in your regular recipe rotation?

I completely understand that the first weeks can be difficult trying to figure out what to eat and what to avoid. However, by now you should have a pretty good idea about what you can eat every day.So, with that in mind, your goal for this week is to have fun with your free Keto meal plan! Get creative and try to make your own recipes or tweak any of our recipes to suit your own preferences.

I want you to have fun this week and to enjoy each meal. Maybe even try to cook a Keto dessert this week? Life can be boring, but your food shouldnt be.

Now finish this week strong!

Keto Lunch Meal Prep & Dinner Ideas

This selection of meals can be enjoyed as a hearty low carb lunch or dinner meal.

You may find that you prefer to have a larger lunch and lighter dinner meal or even intermittent fast and skip dinner.

So, these meal prepping options provide plenty of healthy fats, moderate protein, are low in carbs making them perfect for the keto lifestyle.

Recommended Reading: Recipe For Crock Pot Beef Stew With Vegetables

Cream Of Broccoli Soup

Keep it keto with this broccoli soup that manages to still be creamy but without the use of heavy cream. Instead, substitute ghee or butter for this quick soup that can even use frozen broccoli to make it more efficient. The trick is to use a high-speed blender or an immersion blender to puree it into a smooth and hearty soup. Double the recipe and stash it in your fridge to use throughout the week for a quick lunch or light dinner option.Recipe

Best Keto Meal Prep Ideas


The best keto meal prep ideas to get you through the week. Low-carb bulk lunches and dinners to ensure you keep it keto at all times.

When it comes to keto meal prep, planning ahead for the week is crucial. Having a foolproof bank of low-carb recipes will help you avoid impulse cravings while providing you with plenty of inventive and invigorating dishes to satisfy you come mealtime.

If youre not sure where to start, were here to help. These bulk lunches and dinners will get you through the week without making food ever feel like a chore.

Each of these easy make-ahead meal prep recipes is low-carb, high protein, and packs in maximum flavor. Whether you want shredded chicken lunch bowls, fried cauliflower rice, or sliced avocado corn tacos, we have something for everyone.

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Keto Diet Prevents Disease

One of the many advantages of the keto diet is that it can also serve as a healing diet.

Sugar is a major cause of many diseases today.

Lack of sugar intake has proven to help prevent many diseases such as diabetes, heart diseases, cancer, seizure disorders, and symptoms of advanced aging.

This diet works to maintain sugar levels.

Keto Meal Prep Recipes For Lunch

Most of these cheap keto meals would work well for dinner, but I thought Id give you a few of my favorite keto lunch meal prep ideas! I prefer lighter and easier to re-heat meals for lunch so all of these will definitely be on the healthier side for keto. Heres a bigger list of healthy meal prep recipes for weight loss!

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Mozambique Peri Peri Chicken

I made this chicken dish for some friends a few months back and we all fell in love with it! The spice blend & marinade is amazing and Ive used it on a bunch of other chicken dishes. The coconut milk in the marinade gives the chicken a richness that is hard to beat.

It was super easy to prepare and it should absolutely be a staple in your list of keto chicken recipes.

If you want to lower the fat content of the meal, you can sub in chicken breast for the thighs.

Instant Pot General Tsos Chicken

Meal Prep Plan: A Week of Easy Keto Meals

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

So, next time youre craving for some Chinese takeaway, get your instant pot out and start cooking. Youll satisfy your cravings and wont cheat the diet.

Also, it doesnt take that long to make. 30 minutes is about as much as you need. A lot of the time you wont 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, youll need a five-spice powder, this organic mix is exactly what you should be looking for.

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All About The Free 28 Day Keto Meal Plan

The Keto diet is different from other diet programs based on low carbohydrate consumption.

In short, the ketogenic diet appears as a nutrition program that limits carbohydrate intake and is based on protein and fat consumption.

The purpose of this diet is to increase fat burning in the body by reducing the carbohydrate level. At that stage, the body passes to the stage called ketosis.

The desire to burn fat increases in the body that reaches this stage. The body is beginning to use fat cells to obtain energy.

Now lets talk about the foods that are heavily used in the ketogenic diet. Lets remember again that the aim is to eat fat and protein-containing foods. Some examples of the right foods include:

Egg, butter, cheese, cream, healthy nuts, vegetables with low carbohydrate levels, nuts, peanuts, walnuts, meat, fish, extra virgin olive oil, coconut oil, healthy spices , and salt.

These foods are easily consumed. With the diet lists created from these foods, a ketogenic diet is made suitable for its purpose.

So how do we plan the diet? In diet planning, the amount of fat taken is proportional to the total carbohydrate and protein taken.

This ratio is planned as 5/1, 4 / 1.3 / 1.2 / 1 and 1/1. The numerator part fat, the denominator is the sum of protein and carbohydrates.

Another important factor in planning is whether the person is suitable for diet. This is determined by making medical examinations of the person.

Low Carb Chicken Meal Prep Bowls

Low carb chicken meal prep bowls are full of protein and fresh veggies. Make this recipe in 30 minutes for healthy lunches or dinners.

Meal-prepping is great because it saves you money since there is no need to order last minute meals. Here are more chicken meal-prep recipes for you: Spicy Chicken Meal-Prep Bowls,One-Pan Chicken and Cabbage , Greek Chicken Salad Bowls, and Easy Chopped Chicken Salad.

Chicken breast, mashed cauliflower, and sauteed vegetables make a classic meal thats flavorful and filling. Now you can enjoy an easy, low carb meal throughout the week by making easy meal prep bowls! Packed with protein and healthy, low carb vegetables this easy low carb chicken meal prep will keep you full until your next meal!


There are a few ways to approach meal prepping based on what works for you.

This meal prep bowl recipe is written for the first option, but you can certainly adjust it for the other options if youd like.

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Easy & Cheap Keto Meal Prep Recipes

11/17/2020 by Richmond

This article may contain links from our affiliate partners. Please read how we make money!

Were coming at you today with our list of cheap keto meal prep recipes, fully updated for 2022.

If youre trying to find cheap keto meal prep recipes that are easy, and that actually taste good, this list is exactly what you need. Im a huge fan of eating low-carb when Im trying to diet, so Ive got a few recipe lists you can use to find exactly what youre looking for:

If you need some extra help, you can also sign up for one of our favorite meal prepping apps!

We can also help you learn how to meal prep, find easy meal prep ideas like one pot meals or sheet pan dinners! Weve also got a list of 75 cheap crockpot recipes for less than $3 a pop.

Shrimp Avocado Salad With Tomatoes

Free Keto Recipes For Beginners | Keto Meal Prep For The Week #Shorts

When you first start on a keto diet, the idea of stuffing your face with meat and cheese is amazing. But after a few weeks, youll be tired of chicken and beef. This shrimp salad is AMAZING and incredibly easy to make. It seriously takes about 10-15 minutes to have 3-4 salads worth of food.

The shrimp taste great with cajun seasoning, blackened, or simply salt/pepper/garlic. Its refreshing, light, and packed with flavor.

If you want a recipe that checks all the healthy eating options, this one is it: Keto friendly, gluten free, paleo, and whole30.

Also Check: Simple Chicken And Bacon Recipes

Fully Loaded Breakfast Parfait Recipe

Nutrition: 340 Calories, 33 grams fat, 12 grams carbohydrates, & 14 grams of protein.

This is another simple but highly delicious meal prep recipe that takes no time to make and can be stored in the fridge as a quick grab-and-go breakfast option. Enjoy the balance of the yogurt’s tartness, mixed with the sweetness of the berries and the crunchiness of the nuts.

Taco Salad Lunch Bowls

Keto meal prep ideas cant get much easier than making our quick and healthy keto taco salad. Whether you make it with ground beef or chicken, this will definitely become a low carb lunch staple.

Many packaged taco seasonings and salsas unnecessarily come with sugar, be on the lookout for brands that dont or make your own healthy version, like our sugar free healthier taco seasoning recipe.

Recommended Reading: Plain Greek Yogurt Smoothie Recipes

Low Carb Coconut Curry Meatballs

Heres another wonderful low carb lunch meal prep idea from Fit Foodie Finds. I dont know about you, but were curry obsessed here at WLY and could eat it over and over again.

She uses a little rolled oats in the meatballs, if youre looking for a keto lunch meal prep idea, you can simply substitute almond flour for the rolled oats.

We always use almond flour as a binder for any meatballs we make and it works like a charm.

Recipe and photo byFit Foodie Finds

The Best Keto Meal Prep Ideas

Fast Keto Meal Prep in Under 2 Hours

There’s a variety of low carb meal prep recipes you can make , but the most popular ones that readers love most are full-on keto make ahead meals like these:

  • Greek Chicken Meal Prep Bowls – These are made to go in meal prep containers for easy lunches.
  • Instant Pot Egg Bites – A perfect make ahead keto breakfast for the week.
  • Keto Chicken Crust Pizza – Make this in advance and store in your freezer for an easy keto meal prep lunch or dinner.
  • Mason Jar Salad – These make fabulous keto make ahead meals. Includes a Greek salad, plus a formula for any salad in a jar.
  • Keto Casseroles – Casseroles are great for meal prep since you can assemble them and bake the day-of. Check out this list of the top ones readers love!

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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. Im sharing multiple keto meal prep ideas that will help you plan your meals better.

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 youre eating might be the least of your concerns.

Thats why we often slip and cannot succeed in losing weight. Also, thats 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!

How Do I Keep Chicken Breast From Drying Out

Since we slice the chicken breasts in half, theyre thin and cook up real quick. This is my favourite method since if you pan-sear full chicken breasts, the thickness will cause the exterior to dry out before the interior is cooked. When reheating, microwave your meal prep bowl with a damp paper towel over top the container to keep the chicken moist.

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Tuesday: Jalapeno Popper Chicken Skillet

This Jalapeno Popper Chicken Skillet is a one-pan dish thatâs ready in 25 minutes! This recipe makes 6 servings at 2.9 net carbs each and is reheats wonderfully for leftover lunches. Side dish recommendation: Cilantro Lime Cauliflower Rice complements the flavors in this skillet and can be frozen for an easy meal prep, low-carb side.

Simple Keto Chile Recipe

Keto Lunch Recipes For Work & School – Low Carb Meal Prep For Ketogenic Diet

Nutrition: 440 Calories, 25 grams fat, 11 grams carbohydrates, and 36 grams of protein.

Classic chili recipes are usually bean-heavy, and unfortunately, beans are starchy vegetables that are not so keto-friendly. To make a simple low-carb chili recipe, drop the beans and purchase more meat than you would normally. You can also mix in some low-carbohydrate vegetables such as cauliflower, zucchini, or cabbage!

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