9 Keto Meal Prep Ideas

Have a stress-free keto experience with this short guide to make-ahead cooking and 9 easy keto meal prep ideas to try out! 


Meal prep can make your life so much easier! A busy schedule can often lead to impulsive decision-making, especially when you’re ravenous. Make it a habit to plan ahead and save yourself the stress that comes with making last minute decisions about what to eat. Tailor your prepped meals to exactly fit your dietary needs and lifestyle and have yourself a stress-free keto experience! 

Can You Meal Prep For A Keto Diet?

Absolutely! In fact, prepping ahead will make it much easier to stick to your keto diet in the long run. Making meals ahead of time, like work lunches, allows you to take control of your nutrition in times when you might not have the time or energy to cook.

How Do I Keto Meal Prep On A Budget?

Cheap keto meal prep is completely possible when you keep things simple and are efficient with your money and the ingredients that you buy! This article is a great read if you want to know how to cut costs on the keto diet and/or with keto meal prep -> 12 Ways to Do the Keto Diet on a Budget

What Can I Meal Prep For Keto?

There are many options for quick and easy meal prepping when it comes to keto. There’s no need to slave away in the kitchen either. Most of the best meal prepping recipes are simple to prepare as well. Take a look at the recipes below for 9 easy keto meal prep ideas…

 

1. Greek Chicken Keto Meal Prep Bowls

Greek chicken and vegetable mix topped with crumbled feta in three glass containers on a gray background.


The great thing about this recipe is the minimal hands-on time it needs. It only requires some chopping – the rest of the cooking happens all on one sheet pan in the oven! Not only do you save time when making this, but also for the following days when your meals are already prepared and ready. 

  • Calories: 309
  • Carbs: 7g (net)

Find this RECIPE at The Girl On Bloor.


2. Low-Carb Pizza Meal Prep Bowls

Low-carb pizza meal prep recipe in four glass containers on a gray background.


These keto meal prep bowls are the perfect fix for your pizza craving. When you read your labels and source the healthiest ingredients, it’s totally possible to recreate your favorite flavors at home in a way that fits your diet. 

  • Calories: 453.5
  • Carbs: 8.3g

Find this RECIPE at Food Faith Fitness


3. Spicy Chicken, Broccoli, and Cauliflower Mash Meal Prep Bowls

Sliced chicken, broccoli, green beans and mashed cauliflowers arranged in two glass containers on a gray background.


Cauliflower is a great alternative to mashed potato if you’re doing keto. It’s much lower in carbs than potato and packs a nutritious punch too. This veggie provides a good source of antioxidants, which protects the body from inflammation

Calories: 437
Carbs: 6g (net)

Find this RECIPE at Primavera Kitchen.


4. Garlic Butter Chicken Meatballs Keto Meal Prep Bowls

Garlic butter chicken meatballs on cauliflower rice topped with fresh herbs and lemon slices in two glass containers on a white background.


This simple meatball recipe with cauliflower rice is a great option for a hearty lunch or dinner on the go. The chicken meatballs is a great source of lean protein, which is essential for muscle growth and development

Calories: 342
Carbs: 6g (net)

Find this RECIPE at EatWell 101

5. Paleo Turkey Meatballs with Spaghetti Squash

Turkey meatballs and spaghetti squash topped with tomato sauce meal prep in two glass containers on a gray background.


Turkey is a great source of selenium which helps your body to produce thyroid hormones –  regulating metabolism a growth rate (read more about the benefits of turkey in this article). 

  • Calories: 296

Find this RECIPE at Jar of Lemons.

6. Greek Keto Salad

Greek keto meal prep dish in four glass containers on a white background.


This Greek chicken salad bowl is a well-rounded healthy meal that’s perfect for a quick lunch. While it does contain dairy, this recipe can easily be modified into a paleo or Whole30 meal (see the original recipe for instructions).

Calories: 200
Carbs: 8g (net)

Find this RECIPE at 40 Aprons


7. Buffalo Chicken Ranch Keto Meal Prep Bowl

Buffalo shredded chicken keto meal prep recipe arranged in a glass container on a white background.


This recipe uses an Instant Pot to make the succulent, shredded buffalo chicken, taking some extra time off your hands in the cooking process. Along with the nutrient-dense fresh veggies, this keto meal prep bowl is just the thing you need for lunch!

Calories: 287
Carbs: 5g (net)

Find this RECIPE at 40 Aprons.

8. Steak Cobb Salad Keto Meal Prep Bowl

Steak cobb salad keto meal prep recipe arranged in four black containers on a sheet pan.


A cobb salad is a really great option for a make-ahead keto lunch or dinner. Fresh veggies, protein and healthy fat sources make this meal a well-rounded option that hits all your macros. 

Calories: 640
Carbs: 4.8g (net)

Find this RECIPE at Damn Delicious


9. Tuna with Brussels Sprouts and Mashed Cauliflower 

Tuna, mashed cauliflower and brussels sprouts keto meal prep recipe arranged in four glass containers on a white background.


Tuna is a good source of potassium, which plays a role in lowering blood pressure. Pair this with mashed cauliflower and Brussels sprouts, and you’ve got yourself a great, nutrient-dense meal for your lunch on the go. 

  • Calories: 523
  • Carbs: 10g

( Find this RECIPE at Abra’s Kitchen )

In Conclusion:

Meal prepping can definitely increase your success with the keto diet. Making your meals ahead can reduce stress and decision fatigue, because we all need to just take a break from cooking sometimes. Save money and time – meal prep! 

Did You Try One Of These Keto Meal Prep Ideas?

If you made one of these yummy recipes that we rounded-up for you – please let us know in the comments how it turned out for you! If you have any improvements or other awesome keto meal prep ideas of your own – let us and other readers know as well!

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