Meal prepping is a fantastic way to save time and ensure you stay on track with your dietary goals. If you’re new to keto, it can be overwhelming to figure out what to eat. That’s where meal prep comes in! Below are three easy keto meal prep recipes that are beginner-friendly and perfect for anyone looking to simplify their cooking routine while sticking to a low-carb diet.
This keto chicken salad is a versatile dish that can be enjoyed for lunch or dinner. It’s packed with protein and healthy fats, making it a perfect choice for your meal prep.
Using rotisserie chicken can save you time, and you can prepare this salad in under 30 minutes. This recipe yields about 4 servings, so you can enjoy it throughout the week!
Start by shredding 2 cups of cooked rotisserie chicken into a bowl. Add 1/2 cup of mayonnaise, 1 tablespoon of Dijon mustard, and 1 tablespoon of apple cider vinegar. Toss in 1 cup of diced celery and 1/4 cup of chopped green onions. Season with salt and pepper to taste. Mix everything until well combined. Divide the chicken salad into meal prep containers, and you’re set for the week!
Notes/Variations: You can add chopped nuts for extra crunch or some diced avocado for creaminess. If you’re looking for more flavor, try adding spices like garlic powder or paprika.
If you’re craving pasta but want to keep it keto, zucchini noodles are a fantastic alternative! This dish is light yet filling, making it great for lunch or dinner. Plus, it pairs perfectly with grilled shrimp.
To prepare, spiralize 2 medium zucchinis to create your noodles. Heat a pan over medium heat and add a tablespoon of olive oil. Sauté the zucchini noodles for about 3-4 minutes until they’re tender. In the meantime, season 1 pound of shrimp with salt, pepper, and a teaspoon of garlic powder. Grill or sauté the shrimp until they turn pink, which takes about 2-3 minutes per side.
Once both components are ready, combine the zucchini noodles with 1/4 cup of prepared pesto and mix well. Top with the grilled shrimp. This recipe serves about 4 and can be stored in meal prep containers for easy access!
Notes/Variations: Switch up the protein by using grilled chicken or tofu. You can also add cherry tomatoes for a pop of color and flavor.
Egg muffins are a fantastic grab-and-go breakfast option that you can customize to your taste. They’re easy to make and can be stored in the fridge for up to a week, making them a perfect keto meal prep recipe.
Preheat your oven to 350°F (175°C). In a large bowl, whisk together 6 large eggs, 1/2 cup of heavy cream, salt, and pepper. Stir in 1 cup of chopped spinach and 1/2 cup of crumbled feta cheese. Grease a muffin tin and pour the egg mixture evenly into each cup, filling them about 3/4 full.
Bake for 20-25 minutes, or until the muffins are set and lightly golden on top. Let them cool, then remove from the tin and store them in airtight containers in the fridge.
Notes/Variations: Feel free to swap the spinach and feta for other veggies and cheese combinations like bell peppers and cheddar or mushrooms and goat cheese. You can also add cooked bacon or sausage for extra protein.
These examples of easy keto meal prep recipes for beginners are not only simple but also delicious and satisfying. By incorporating these meals into your weekly routine, you’ll find it easier to stick to your keto lifestyle without feeling deprived. Happy cooking!