45 Keto Meal Prep Ideas For The Week – Easy Low Carb Recipes, Meals and Tips for breakfast, lunch, dinner, snacks and dessert when following a ketogenic diet meal plan.
Keto Meal Prep Ideas
These 45 Keto Meal Prep Ideas are all healthy meals that are low in net carbs to help you on your weight loss journey when following a keto meal plan.
Through the post you’ll also find heaps of keto meal prep tips to help get you motivated and keep you on track.
You’ll find that all of the easy keto meals are made with easy to find items at the grocery store. You don’t need any fancy food or equipment to enjoy a huge choice of easy keto recipes, packed full of healthy fats and flavor.
Keto Breakfast Ideas
These Keto Meal Prep Ideas are easy make ahead breakfast options to prepare over the weekend or even in the evening so you have a grab and go breakfast ready and waiting to nourish you in the morning.
1. Meal Prep Boxes
Just as you make meal prep boxes for lunch, you can also make tasty keto breakfast meal prep boxes like the above pictured ones with scrambled eggs, salami, broccoli and mushrooms.
Shop for meal prep containers on Amazon.
2. Waffles
When you’re making indulgent waffles over the weekend, why not prepare an extra batch to quickly re-heat through the week for an almost instant breakfast.
You can choose from keto friendly coconut flour waffles or almond flour waffles, depending on the flour you prefer to cook with.
3. Chia Pudding
Chia puddings make a great option to start your day with. Simply fill an airtight container with of your choice of chocolate, raspberry or coconut chia pudding to have breakfast to grab for on the go in the morning.
4. Breakfast Platter
This low-carb diet breakfast option makes an easy meal from a selection of keto friendly foods that you can either pile on a plate or pop in a container.
You can spend a bit of time over the weekend chopping and portioning out items to combine together in countless breakfast combinations.
The above platter includes salami, avocado, feta cheese and grated cheese.
5. Low Carb Oatmeal
A warm breakfast to prep and reheat is an easy low carb oatmeal recipe, also known as “noatmeal” due to it’s keto friendly ingredients.
6. Coconut Flour Bread
This and following options are brilliant weekly meal prep options to bake over the weekend so that you can grab a slice in the morning, topped with your low carb friendly toppings of choice.
In this instance, coconut flour bread is perfect when slathered with plenty of Irish butter and maybe a slice of cheese too.
7. Peanut Butter Bread
This budget friendly breakfast option of peanut butter bread is perfect topped with homemade sugar free jam for a keto friendly Peanut butter and jam experience.
8. Almond Cake
It may be unconventional to have cake for breakfast, but a slice of this 4 ingredient almond cake, along with a cup of coffee, tea or hot chocolate makes a sweet meal to start the day with, that’s also protein rich thanks to the inclusion of eggs and almond meal in the recipe.
9. Chocolate Chip Loaf Cake
Another sweet option for breakfast is a slice of this chocolate chip loaf cake that’s a brilliant make ahead option to enjoy for a grab and go option in the morning.
10. Deviled Eggs
Prep a batch of 2 ingredient deviled eggs or keto egg salad recipe to grab for a no cook keto breakfast option.
11. No Bake Peanut Butter Cookies
These no bake peanut butter cookies are brilliant to prep ahead of time, allow to set in the fridge and then enjoy with a mug of coffee, tea or hot chocolate for breakfast.
12. Breakfast Casserole
This final breakfast is an easy vegetarian breakfast casserole that’s packed full of healthy low carb vegetables, protein rich eggs and flavorful feta cheese.
For even more breakfast inspiration than I share in this post, check out Breakfast in 5. You’ll get 30 Easy Keto Breakfast Ideas – all the low-carb recipes have 5 ingredients, 5 net carbs and 5 simple steps with each recipe. (Click here to learn more.)
Keto Lunch Meal Prep & Dinner Ideas
This selection of meals can be enjoyed as a hearty low carb lunch or dinner meal.
You may find that you prefer to have a larger lunch and lighter dinner meal or even intermittent fast and skip dinner.
So, these meal prepping options provide plenty of healthy fats, moderate protein, are low in carbs making them perfect for the keto lifestyle.
13. Corned Beef Meal Prep Boxes
A simple meat to prep for lunch or dinner is Irish Corned Beef, which I’ve popped into the above meal prep containers with spinach, sauteed broccoli and sour cream for dipping.
14. Roast Chicken Meal Prep Boxes
You can roast a whole chicken or just chicken breasts, drumsticks, wings or whatever portion you like.
The above pictured meal prep containers include chicken drumsticks, sauteed cauliflower and a hard boiled egg for a high protein meal.
15. Tuna Salad
My go to keto tuna salad recipe includes plenty of spinach, avocado and sour cream, along with a tin of tuna. You could also add in feta cheese, goats cheese and your seasonings of choice.
16. Broccoli Salad
This keto broccoli salad recipe is creamy, cheesy and loaded with flavor. Raw broccoli is combined with sour cream, lemon juice, salt and grated cheddar cheese, then left for a few hours or overnight to marinate in the fridge.
The lemon and sour cream “cooks” the broccoli, softening it to make the best broccoli salad you’ll ever taste.
17. Steak Salad
This colorful keto steak salad includes perfectly cooked sliced steak, a creamy blue cheese dressing and plenty of healthy vegetables including spinach, bell peppers and tomatoes.
18. 7 Layer Salad
This easy 7 layer salad recipe makes a hearty, balanced meal, packed full of healthy vegetables, fats and protein.
The salad is packed in one of my glass meal prep containers, which I’ve been finding that I’ve been using more and more lately while working from home.
19. 2 Minute Zoodles
There are a couple of ways to enjoy zucchini noodles in keto friendly meals. This first is what I like to call 2 minute zoodles, where zucchini noodles are cooked in a creamy tuna infused sauce an ready in mere minutes.
20. Creamy Zucchini Noodles & Avocado
Another way to enjoy zucchini noodles is in this creamy zucchini pasta with a quick and easy avocado sauce that’s low in carbs and high in fats.
21. Tuna and Egg Salad
This tuna and egg salad recipe makes a simple side dish or low carb meal that has a high percent protein due to the inclusion of both tuna and egg.
22. Tuna Salad Wraps
Lettuce cups used as salad wraps are a great way to serve any of your favorite keto meal prep recipes.
In this instance that are filled with tuna and pesto to create tasty tuna salad wraps.
23. Halloumi Salad
This easy halloumi salad recipe is a crunchy, crisp salad with perfectly balanced flavors and fresh ingredients.
24. Egg Roll In A Bowl
Egg roll in a bowl makes an easy keto meal prep option. In this budget friendly meal, ground beef and cabbage are cooked together in a flavorful sauce that easily makes enough for meals for a week.
25. Fried Chicken
Low Carb Fried Chicken makes a crispy, crunchy make ahead option that you can enjoy with a side of spinach and sour cream or your dipping sauce of choice.
26. Creamy Cauliflower Risotto
Versatile cauliflower rice is transformed into a creamy, mushroom infused risotto in this meal that will trick your brain into thinking you’re consuming a carb loaded meal, while a portion is actually very low in net carbs.
27. Tuna Cauliflower Casserole
Another easy way to enjoy cauliflower that’s keto friendly is in this cheesy tuna cauliflower casserole that has only 5 simple ingredients – cauliflower, tuna, cream, sour cream and grated cheese.
You can make it extra creamy by stirring through a dollop of mascarpone or cream cheese for a truly indulgent meal.
28. Cheesy Green Bean Casserole
If you’d prefer a cheesy vegetarian casserole, then this casserole with green beans is always a hit.
29. Chicken Soup
Soup makes a brilliant option for batch cooking keto lunch recipes. Simply boil up a huge pot of chicken broth, chicken soup with drumsticks or chicken soup with wings, store it in the fridge to enjoy portions through the week as needed.
If you’re working from home then simply heat a bowl full, or pour a hot portion carefully into a thermos to eat on the go.
30. Broccoli Cheese Soup
This classic broccoli cheese soup makes one of the easiest keto meal prep ideas. It’s quick to prepare and makes a creamy, comfort food meal when topped with plenty of cheese.
31. Mushroom Soup
Another classic soup that’s easy to make a low carb version of is this 4 ingredient mushroom soup recipe that combines together mushrooms, garlic, coconut milk and stock or broth in a warming meal.
32. Beef and Mushroom Soup
This hearty beef and mushroom soup is really a cross between a soup and a stew and makes a warming meal through winter. (And all year around)
33. Oxtail Soup
This oxtail soup is one of those meals that only gets better and develops more flavor from spending a few days in the fridge.
So, the best way to enjoy the soup is to prepare it over the weekend, leave it in the fridge for a day or two and then enjoy as delicious low carb friendly meals through the week.
34. Creamy Vegetable Soup
This creamy vegetable soup includes your choice of low carb vegetables and plenty of cream and butter to create a meal that’s gloriously keto friendly while keeping you full for hours.
35. Mushroom Stroganoff
This creamy vegetarian mushroom stroganoff is a quick one pan dish that you can enjoy as a simple meat free keto meal.
36. Crustless Broccoli Quiche
The final keto meal prep ideas for lunch or dinner is this crustless broccoli quiche which is the perfect keto meal any time of the day. (Or night!)
If you need a little help with meal planning I suggest Balanced Keto Weekly Meal Plans, where you’ll get weekly Keto Diet Meal Plans delivered straight to your Inbox. Get 7 days of meal planning every week – all done for you! Click here to learn more.
Keto Snacks Prep
Having grab and go snacks prepped and ready to go will help keep you from sugary and high carb snacks through the week.
Here are some ideas for snack ideas to keep to hand to either put together snack meal prep containers like the above pictured boxes, or just grab a hand or plate full when you’re craving a snack.
37. Hard Boiled Eggs – Boiling up a pot full of hard boiled eggs to have cooled, peeled and ready and waiting in the fridge is another Keto Meal Prep hack.
You could enjoy the hard boiled eggs in an egg salad, as devilled eggs or whole with a sprinkling of salt.
Hard boiled eggs are such an easy, go to keto snack that you’ll thank yourself later when you’re enjoying them through the week.
38. Cheese Crisps or Crackers – Crunchy snack perfection! You simply heat a frying pan until hot and then drop a tablespoon of grated cheese per crisp.
Cook and allow to melt and eventually a crispy cheese sphere will form. Once crisp to your liking, remove to a plate to cool and crisp further.
Repeat the process to make as many cheese crisps as you like. You could also mix in parmesan or other cheese of choice plus add salt, herbs or your seasoning of choice.
39. Nuts – especially macadamias, are the perfect Keto snack. It can be easy to quickly eat more carbs than you should with nuts. So, measuring out a portion for each day makes it easy to enjoy the nutritious snack on the go while not going over your carb limit.
40. Vegetable Slices – sliced cucumber or celery make a crunchy snack that you can enjoy on it’s own or topped with sour cream or egg mayo for a low carb, high fat snack option.
Keto Desserts Prep
This is the most important prep to help me stay on track while satisfying my sweet tooth.
I tend to make a sweet or two over the weekend to have ready and waiting for me for when those sweet cravings strike.
41. Chocolate Fat Bombs
These chocolate fat bombs will help you meet your macros as they are low in carbs and high in healthy fats.
42. Chocolate Peanut Butter Fudge
This chocolate peanut butter fudge tastes like chocolate peanut butter cups, but without the sugars or carbs. They are the perfect bite sized treat that’s low in carbs and high in natural protein.
43. 3 Ingredient Chocolate Truffles
These decadent dark chocolate truffles have only 3 ingredients and are super easy to make.
44. Chocolate Mousse With Cream Cheese
You can prep this chocolate mousse with cream cheese into portion controlled cups or small bowls to grab when you’re craving something sweet and creamy.
45. Candied Nuts
And finally, you can bake up a sweet batch of either easy candied walnuts or cinnamon roasted almonds that you can portion out for a sweet snack through the week.
More Low Carb Diet Inspiration
Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
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