Friday, Mar 1, 2024

These Keto Meal Prep Recipes will Save You Time and Keep You on Track

Preparing meals is an easy way to stay on track with any diet, but especially the keto. The keto diet is about sticking to a certain number of macros in order to keep you in ketosis. This is the state where your body stops using carbohydrates for energy.

"Keto diets are evolving into a variety of macro-levels with ranges of up 20 percent carbohydrates and 10 to 30 percent protein along with 50 to 90 percent of fat," J. Wesley McWhorter told Women's Health. This means that you should eat no more than 50g of carbs per day. Some strict keto dieters will eat only 20g.

Meal prepping is a great way to stay on the right track, whether you're new or an experienced keto dieter.

"Meal prepping allows you to see what keto meals and snacks are possible without being tempted to eat impulsively or make poor choices," Erin PalinskiWade, RD and author of 2 Day Diabetes Diet told Women's Health. Planning ahead helps you have the right keto foods at your fingertips so that you always have options.

Sometimes, however, you may find your favorite meal prep recipes boring. We have compiled 30 of our favorite keto meal prep recipes to help you diversify your meals, and keep you on track.

Advertisement - Continue reading below
1
2 Ultimate Keto Chili
Low Carb Maven

Chili is one of the most versatile dishes, even the keto-friendly variety. You can serve it as a lunch or dinner dish, or add it to a hot bowl with cauliflower rice. It is easy to modify orchange from day to day.

Get the recipe

Each serving contains 193 calories, 6.7g fat, 9.7g carbohydrates, and 3.7g fiber.

3 Korean Beef Bowls
Low Carb Maven

If you like hot bowls of deliciousness served over cauli, this Korean beef bowls recipe will make you look forward to your next meal.

Get the recipe

Per Serving: 462 Calories, 25g Fat, 7g Carbohydrates, 3g Fiber, 49g Protein.

4 Low Carb Strawberry Chocolate Chip Muffins
Low Carb Maven

This delicious recipe is similar to a chocolate-covered strawberry in muffin shape. It uses coconut flour to reduce carbs.

Get the recipe

Per Serving: 270 Calories, 24g Fat, 11g Carbohydrates, 7g Protein.

5 Mushroom Cauliflower Risotto

keto meal prep recipes
Wholesome Yum

You thought you'd say goodbye to risotto as soon as you got on the keto train. But not so fast. You can still enjoy the creamy, cheesy and savory flavor of mushroom risotto with the classic cauliflower rice swap.

Get the recipe

200 calories per serving, 16g fat, 8g carbohydrates, 2g fiber, 6g protein.

6 Cranberry Crumb Bars
Low Carb Maven

Sometimes, there is a fine line between dessert and snack. I am totally okay with this--especially when it comes to freshly baked food with layers of tart cherries and chocolate.

Get the recipe

Per Serving: 196 Calories, 14g Fat, 8g Carbohydrates, 3g Fiber, 4g Protein.

7 Silver Dollar Pancakes with Almond Flour
Savory Tooth

These pancakes are small enough to make over the weekend. You can have them every day for breakfast, topped with butter or sugar-free syrup. Reheated pancakes are a great meal prep tip

Get the recipe

Per Serving: 280 Calories, 26g Fat, 6g Carbohydrates, 10g Protein.

8 Buffalo Chicken Meatballs

keto meal prep recipes
Wholesome Yum

Regular marinara meatballs are getting old. Give buffalo chicken meatballs another chance. These little guys are spicy and satisfying. They're keto-friendly, high in protein, but low in carbs.

Get the recipe

Per Serving: 230 Calories, 15 g Fat, 1 G Carbohydrates, 1 g Fiber, 23 g Protein.

9 Crustless Quinche Recipe with Broccoli & Cheddar Cheese
Savory Tooth

Quiche is a great way to prepare breakfast in advance. This crustless version of quiche combines vegetables with bacon and cheese for a delicious morning combination.

Get the recipe

350 calories per serving, 25g fat, 7g carbohydrates, 24g protein.

10 Slow Cooker Taco Casserole

keto meal prep recipes
Wholesome Yum

This delicious casserole is loaded with ground beef and cheese, as well as diced tomatoes. Because the best thing about any taco are the toppings, you can load up on keto-friendly sourcream, lettuce, and avocado.

Get the recipe

612 calories per serving, 43g fat, 6g carbohydrates, 48g protein, and 2g fiber.

11 Low-Carb Keto Oatmeal
Wholesome Yum

Oatmeal may not be keto-friendly. However, this recipe for "noatmeal” combines seeds and collagen with coconut milk to achieve the same effect. You can also switch up your add ins for different flavor each morning.

Get the recipe

Per Serving: 592 Calories, 47g Fat, 9g Carbohydrates, 31g Protein.

12 Instant Pot Chicken Parmesan
A Skinny Taste

You can't have crispy, breaded Chicken Parm on keto. But I promise, you won't care if you make a batch in your Instant Pot of this Italian favorite. Serve with zoodles to make a low-prep or low carb dinner.

Get the recipe

Per Serving: 248 Calories, 11g Fat, 8g Carbohydrates, 2g Fiber, 29g Protein

13 Veggie Ham, Egg, and Cheese Bake
A Skinny Taste

Keto can get a bad reputation for being high in unhealthy fats, but boosting this breakfast casserole with a bunch of veggies puts your morning meal firmly in the filling-but-good-for-you camp.

Download the recipe

Per Serving: 152 Calories, 8 g Fat, 5 g Carbohydrates, 1 g Fiber, 14 G Protein.

14 Chewy Keto Bagels
I Dream All Day About Food

Who wouldn't want to start their day with a bagel that has been toasted and smeared in cream cheese? Coconut flour is used in this recipe, which allows you to enjoy the delicious, chewy, and savory flavor of a bagel, without the carbs.

Get the recipe

Per Serving: 190 Calories, 12.3 G Fat, 5.5g Carbohydrates, 12.1g Protein.

15 Avocado Chicken Salad
Low Carb Maven

This chicken salad recipe uses creamy avocado, which makes mayo completely unnecessary. To preserve the ripe green color of the avocado, squeeze lemon juice into it. This can be eaten in lettuce wraps, or as a topping on a salad all week.

Get the recipe

Per Serving: 267 Calories, 20g Fat, 4g Carbohydrates, 19g Protein.

16 Low Carb Egg Roll in A Bowl
Wholesome Yum

Although Chinese takeout is not recommended for keto, this low-carb deconstructed egg roll in bowl with a wrapper is. You can eat this recipe six times per week.

Get the recipe

Per Serving: 231 Calories, 15g Fat, 8g Carbohydrates, 15g Protein.

17 Easy Broccoli Cheddar Soup
Wholesome Yum

This creamy, creamy soup uses only five ingredients. It's done. (Also, soup leftovers are the best.

Get the recipe

Per Serving: 291 Calories, 25g Fat, 5g Carbs, 1g Sugar, 1g Fiber, 13g Protein.

18 Instant Pot Salsa Chicken Soup
Savory Tooth

You should make soup in your Instant Pot. This salsa chicken soup recipe is a great place to start. It is easy to prepare meals with just a few ingredients.

Get the recipe

Per Serving: 310 Calories, 20g Fat, 8.5g Carbohydrates, 23g Protein.

19 Masonjar Greek Salad with Chicken
Wholesome Yum

This lunch is easy to pack in a Mason jar. You can also use the homemade Greek dressing to substitute for your favorite vegetables, protein, seeds, or salad greens. The dressing can be poured in first to ensure it stays in the fridge until you are ready to eat.

Get the recipe

627 Calories, 53 g Fat, 13 g Carbohydrates, 25 g Protein.

20 Pulled Pork Stuffed Avocado Boats
Low Carb Maven

Avocado boats are delicious for BBQ pulled pork. They can be eaten warm or cold. Slice and fill one, or put it in the microwave for just a few seconds.

Get the recipe

423 Calories, 34g Fat, 9g Carbohydrates, 23.5g Protein,

21 Creamy Cauliflower Mac and Cheese Casserole
Low Carb Maven

After you've mixed cauliflower with three types of cheese, and topped it with bacon , ham, and egg, you won’t miss the pasta in this faux macar-and-cheese recipe. You'll be super excited to eat it for lunch the next morning.

Get the recipe

Per Serving: 404 Calories, 28g Fat, 8.7g Carbohydrates, 27g Protein.

22 Low-Carb Keto Zucchini Lasagna
Wholesome Yum

This zucchini lasagna recipe uses basil pesto to add a bold flavor to traditional lasagna.

Get the recipe

Per Serving: 650 Calories, 53g Fat, 6g Carbohydrates, and 39g Protein.

23 Shrimp Salsa Verde Salad Boats
Beauty and The Foodie

This zesty shrimp salad is the perfect meal for busy nights. It fits perfectly into butter lettuce cups or romaine leaves before being topped off with chopped avocados and cilantro. Reuse leftovers for salad or cauilflower rice later on in the week.

Get the recipe

Per Serving: 197 Calories, 10g Fat, 4g Carbohydrates, 22g Protein.

24 Deep Dish Sausage Pizza
I Dream All Day About Food

There are many keto pizza recipes that use crusts made with other ingredients, such as cauliflower or chicken. But this recipe uses a low-carb, non-gluten crust with cheese, sausage and pepperoni to get a taste very close to the real thing.

Get the recipe

Per Serving: 455 Calories, 35.2g Fat, 10.2g Carbohydrates, 22.8g Protein.

25 Low-Carb Granola Bars with Chocolate Chips
Low Carb Maven

You can snack all week if you meal prep a whole batch of these. These granola bars don't contain any oats, but a huge pile of nuts, seeds and flax meal, making them a satisfying morning snack or afternoon snack.

Get the recipe

Per Serving: 205 Calories, 17 g Fat, 13 g Carbohydrates, 6 g Protein.

26 Keto Peanut Butter Cookies
Savory Tooth

Peanut butter lovers, these cookies are a double-kick keto treat. They're high in fat and protein so you'll feel full no matter what time you grab them.

Get the recipe

100 calories, 8g fat, 3.5g carbohydrates, 4g protein per serving

27 Chicken Pesto Tomato Bites
Beauty and The Foodie

These cocktail tomatoes with keto-friendly protein are a great snack to have on hand for a mid-afternoon snack. For those times when you feel hungry, make sure to prepare a batch.

Get the recipe

Each serving: 157 calories; 11 g fat; 4 g carbohydrates; 11 g protein.

28 Cocoa Cinnamon Roasted Almonds
Beauty and The Foodie

Almonds make a great snack, but why not roast them with coconut oil, cinnamon, and cocoa powder. These will be your weekly go-to recipe.

Get the recipe

252 calories per serving, 22g fat, 8g carbohydrates, 8g protein.

29 Sesame Cheese Crackers
Beauty and The Foodie

I'm interested in this grain-free cracker. These crackers are low in carb thanks to almond flour, and the delicious flavor of sesame seeds or cheese.

Get the recipe

Per Serving: 246 Calories, 10g Fat, 5g Carbohydrates, 10g Protein.

30 Keto Instant Pot Pot roast
What Great Grandma Had

This savory pot roast recipe can be made in a matter of minutes. You just need to throw in the meat, radishes and carrots. Seasoning and cooking in an Instant Pot. It's also Whole30-approved.

Get the recipe

337 calories, 21g fat, 7g carbohydrates, 32g protein per serving.

31 Savory Sausage, Egg, and Cheese Keto Muffins
Ambitious Kitchen

These muffins make the perfect accompaniment to any meal. This recipe makes 12 muffins so you can have them for quite a while (#mealprep). Add avocado, salsa, or hot-sauce to top them.

Get the recipe

Per Serving: 138 Calories, 8.8g Fat, 4.4g Carbohydrates, 9.8g Protein.

This content was created by a third party and then imported to this page in order to allow users to enter their email addresses. Piano.io may contain additional information on this content and other similar content.

Did you miss our previous article...
https://golifenews.com/weight-loss/drinking-water-at-this-temperature-will-boost-your-metabolism-and-help-you-lose-weight-faster