Meal prepping is a fantastic way to stay on track with your health goals, especially when following a keto diet. By preparing meals in advance, you can save time during the week while ensuring you have nutritious, low-carb options on hand. Here are three diverse examples of keto meal prep recipes for weight loss that are not only easy to make but also delicious and satisfying.
This meal prep recipe is perfect for busy weekdays. It combines protein-packed chicken with flavorful spices and cauliflower rice, making it a filling and low-carb option.
Start by marinating boneless, skinless chicken thighs in olive oil, lime juice, garlic, chili powder, cumin, and smoked paprika for at least 30 minutes. Once marinated, grill or sauté the chicken until cooked through.
For the cauliflower rice, simply pulse fresh cauliflower florets in a food processor until they resemble rice grains. Sauté the cauliflower in a pan with olive oil, salt, and pepper until tender.
To assemble the bowls, divide the cauliflower rice among meal prep containers, slice the chicken, and place it on top. Add some sliced avocado and a sprinkle of fresh cilantro for garnish.
This meal can be stored in the fridge for up to four days, making it a convenient choice for lunch or dinner.
This refreshing dish is perfect for a light lunch or dinner and is incredibly easy to prepare. Zucchini noodles (or zoodles) are a fantastic low-carb substitute for traditional pasta.
Begin by spiralizing 2-3 medium zucchinis using a spiralizer. If you don’t have one, you can use a vegetable peeler to create thin strips. Set the zoodles aside.
Next, marinate peeled and deveined shrimp in olive oil, lemon juice, minced garlic, and salt for about 15-20 minutes. Grill the shrimp for 2-3 minutes on each side until they are pink and opaque.
In a large skillet, lightly sauté the zoodles in olive oil for 2-3 minutes until just tender. Remove from heat and toss with your favorite pesto sauce (store-bought or homemade). Divide the zoodles into meal prep containers and top with grilled shrimp.
This meal is best enjoyed fresh but can be stored in the fridge for 2-3 days. The flavors will meld beautifully as it sits!
These egg muffins are a fantastic grab-and-go option for breakfast. They are easy to customize and can be made in batches to last throughout the week.
Preheat your oven to 350°F (175°C) and grease a muffin tin. In a large bowl, whisk together 6 large eggs and season with salt and pepper.
Add chopped fresh spinach, diced bell peppers, and shredded cheese (cheddar or feta work great) to the egg mixture. You can also throw in cooked bacon or sausage for added protein.
Pour the egg mixture evenly into the muffin tin, filling each cup about three-quarters full. Bake for 18-20 minutes or until the muffins are puffed and set in the center. Allow them to cool before removing them from the tin.
These egg muffins can be stored in an airtight container in the fridge for up to a week. They are perfect for a quick breakfast or snack!