If you’re following a keto diet, meal prepping can be a game-changer for your busy weeks. Not only does it save time, but it also helps you stay on track with your low-carb goals. Here are three diverse and practical examples of keto meal prep ideas that will make your life easier and keep your meals delicious!
This meal is perfect for warm weather and can be enjoyed for lunch or dinner. Zucchini noodles are a great low-carb alternative to pasta, and paired with pesto chicken, they make for a satisfying dish.
Start by spiralizing 2 medium zucchinis to create your noodles. In a pan, cook 2 chicken breasts (seasoned with salt and pepper) until golden brown and fully cooked. Shred the chicken and mix it with 1/2 cup of store-bought or homemade pesto.
Combine the zucchini noodles with the pesto chicken and store in individual containers. This meal can be enjoyed cold or heated up in the microwave.
Notes: If you want to add more veggies, consider sautéing some cherry tomatoes or bell peppers to toss in. Alternatively, you can use a different protein, such as shrimp or tofu, depending on your preference.
These egg muffins are a fantastic grab-and-go breakfast option for busy mornings. They are packed with protein and healthy fats to keep you energized throughout the day.
Preheat your oven to 350°F (175°C). In a mixing bowl, whisk together 6 eggs, salt, and pepper. Fold in 1 cup of fresh spinach (chopped) and 1/2 cup of shredded cheese (cheddar or mozzarella). Pour the mixture into a greased muffin tin, filling each cup about 3/4 full.
Bake for 20-25 minutes or until the muffins are set and lightly golden. Let them cool, then pop them out of the tin and store them in an airtight container in the fridge. You can reheat them in the microwave for a quick breakfast.
Notes: Feel free to customize your muffins by adding in diced bell peppers, cooked bacon, or different types of cheese. These muffins can also be frozen for longer storage.
This beef and broccoli stir-fry is a simple, delicious meal that you can prepare in advance and heat up when you’re ready to eat. It’s a great option for lunch or dinner.
Start by slicing 1 pound of flank steak into thin strips. In a large skillet or wok, heat 1 tablespoon of coconut oil over medium-high heat. Add the sliced beef and cook until browned, then remove from the pan and set aside. In the same pan, add 3 cups of broccoli florets and 1/4 cup of beef broth. Cook until the broccoli is tender-crisp.
Return the beef to the pan, add 2 tablespoons of soy sauce (or tamari for a gluten-free option), and stir to combine. Portion the beef and broccoli into meal prep containers, and serve with cauliflower rice if desired.
Notes: You can easily swap out the beef for chicken or tofu. Add other vegetables like bell peppers or snap peas to increase the nutrition and flavor.
With these examples of keto meal prep ideas for busy weeks, you can enjoy delicious meals without the stress of daily cooking. Give them a try and see how they can fit into your lifestyle!