Top Keto Meal Prep Ideas for Rapid Weight Loss: Your Ultimate Guide to Keto Success

Meal prep is a cornerstone for successful weight management, regardless of your dietary approach. The ketogenic diet, characterized by its extremely low carbohydrate intake (typically 20 grams or less per day) and high fat consumption, is no exception. In fact, meal prepping might be even more crucial for keto dieters. Since a significant portion of your daily calories come from fat on a keto meal plan, meticulous planning ensures you stay within your carb limits and achieve ketosis. Achieving ketosis can take anywhere from a couple of days to a couple of weeks, depending on the person.

Prepping your own food simplifies adherence to keto carb goals, but it demands time and dedication. Whether you're a seasoned cook or a meal prep novice, strategies exist to save time, money, and prevent meal prep burnout.

Mastering the Art of Keto Meal Prep

The key to conquering meal prep is to master the art of mise en place, a French term that means "everything in its place". This involves not only planning your recipes or making a grocery list ahead of time but coming home from the store and getting organized in your kitchen before starting the cooking process. Use this time to get organized and make sure you have all of the ingredients you need.

Two primary approaches to meal prep are batch cooking and bulk prepping.

Batch Cooking: This involves preparing entire keto recipes in large quantities and dividing them into individual meals.
Bulk Prepping: This entails cooking individual ingredients separately and portioning them out to assemble meals throughout the week.

Keto Breakfast Meal Prep Ideas

Breakfast doesn't have to be a time-consuming affair. Here are some keto-friendly breakfast options perfect for meal prepping:

Read also: Easy Low-Carb Cheese Crackers

Keto Egg Bites: Say goodbye to store-bought egg bites after you've tasted these! This recipe is packed with protein to help you meet your keto macros and the pre-portioned size makes them the perfect on-the-go meal for your keto breakfast.
Keto Cloud Bread Egg Bites: This recipe is composed of two amazing recipes: these beyond-fluffy keto cloud bread, and of course our famous and delicious keto egg bites.
Chia Seed Pudding: Learn how to prepare a simple chia seed pudding recipe and customize it to your taste!
Keto Oatmeal (Noatmeal): Preparing low-carb and gluten-free oatmeal is simple, swap out the starchy oats for keto-friendly nuts and seeds! This creamy, low-carb option is the way to go if you’re missing traditional oatmeal on keto.
Keto Pancakes: Enjoy a good ol’ stack of pancakes. Pancakes are a delicious breakfast staple and one of the best items to meal prep ahead of time, and this is no different for pancakes that fit into your keto diet. This recipe combines a few ingredients, like cream cheese, eggs, almond flour and a dash of vanilla, for a light and sweet breakfast that’s perfect for meal prep. Whip up a batch or two of these petite pancakes over the weekend and have them for breakfast every day of the week (topped with butter and sugar-free syrup, of course). Meal prep tip: Pancakes taste just as good reheated. Make these low carb keto pancakes with almond flour instead of regular wheat flour, or blitz ground almonds until fine if you can't get hold of it. Serve with blueberries and keto-friendly syrup.
Keto Breakfast Sandwich: A keto breakfast sandwich is the perfect meal prep to start your day right.
Keto Yogurt Parfaits: Keto yogurt parfaits make meal prep feel like a treat.
Blueberry Muffins: Blueberry muffins are a classic breakfast choice and perfect for a quick morning meal. Made with almond flour, fresh blueberries and a touch of granulated erythritol as a sugar substitute, they’re moist, fluffy and naturally sweet.
Chewy Keto Bagels: Um, who doesn’t want to start their day with a bagel that’s been toasted and smeared with cream cheese? This recipe uses coconut flour, so you can enjoy all the chewy, savory goodness of a morning bagel without all the carbs.
Chaffles (Cheesy Waffles): Chaffles, aka cheesy waffles, are a keto meal prep must. Made with mozzarella cheese and eggs, they’re crispy and versatile and they can make your mornings easier.
Egg Muffins: If you’re looking for a savory, grab-and-go keto breakfast, egg muffins are a great choice. Filled with eggs, cheese and whatever veggies or meat your heart desires, these muffins make for a perfect keto meal prep idea for a tasty breakfast.
Keto Avocado Toast: This keto avocado toast recipe is going to be your new go-to low-carb breakfast or snack.
Silver Dollar Pancakes With Almond Flour: Whip up a batch or two of these petite pancakes over the weekend and have them for breakfast every day of the week (topped with butter and sugar-free syrup, of course). Meal prep tip: Pancakes taste just as good reheated.
Crustless Quiche Recipe With Broccoli & Cheddar Cheese: A quiche is an easy solution to meal-prepping breakfast, and this crustless version combines veggies with cheese and bacon for a winning morning combo.
Veggie Ham, Egg, and Cheese Bake: 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.
Keto smoothie: Make this keto breakfast smoothie with spinach and fresh berries using any plant-based milk you like. You can also swap the hemp seeds for any nuts or seeds.

Keto Lunch and Dinner Meal Prep Ideas

Lemon Parmesan Kale Salad with Salmon: Enjoy a tangy and hearty lemon parmesan kale salad topped with omega-3-packed salmon! This simple recipe is a must-make for your weekly keto meal prep, perfect for lunch or dinner. Baked Salmon is super versatile and makes a great partner for salads, veggies and pasta. A simple salmon dish, parcelled up to seal in the flavours. With creamy mascarpone and fresh leeks, this keto-friendly fish supper is easy and rich in omega-3.
Guacatillo Chicken Salad Wraps: Guacatillo is a bright creamy sauce that coats proteins incredibly well. These salad wraps are incredibly tasty and simple to make. Use this recipe as a base for a solid keto chicken salad, adding any extra toppings as desired!
Keto Ceviche: This is another recipe that is simple to make, and that takes its inspiration out of coastal Peruvian and Mexican ceviche dishes.
Keto Mac n' Cheese: This keto mac n' cheese recipe is absolutely excellent with its mix of cheeses made on a base of cauliflower that is perfect when paired with steak. If you're on a keto diet, you know there are a lot of no-nos in classic mac & cheese. This version takes out all the trouble children (ahem, PASTA) without sacrificing flavor. The pork rind topping is totally optional, but we think it adds a pleasant crunch.
Salmon Cakes: These salmon cakes are incredibly simple to make and a great use of our Trifecta salmon.
Chimichurri Chicken with Roasted Vegetables: This recipe is a perfect option to be cooked in a 2 or 3x batch recipe to use throughout your week with various other vegetables and keto-approved foods. Chimichurri sauce is one of those sauces that goes well with most proteins and dishes.
Keto Chili: Classic chili recipes are usually bean-heavy, and unfortunately, beans are starchy vegetables that are not so keto-friendly. To make a simple low-carb chili recipe, drop the beans and purchase more meat than you would normally. There are few dishes more flexible than chili, including the keto-friendly kind. It can be lunch or dinner, served on its own in a piping hot bowl or spooned over cauliflower rice. Easy to make and change up from day to day. This filling, no-bean chili recipe is filled with ground beef, peppers and yummy spices for a comforting meal with lots of protein.
Keto Beef Stew: Preparing a hearty and delicious keto beef stew is as simple as making a few minor swaps. This one-pot recipe is perfect for your slow cooker or instant pot. PSA: Making beef stew keto-friendly only means a couple simple swaps. It's still silky and every bit as comforting as the original. In this keto recipe, we make up for the lack of thickener by ensuring that we really reduce the stew to create something rich and stick-to-your-ribs good.
Keto Taco Casserole: Cheesy, scoopable, and endlessly decadent; this keto taco casserole recipe will be your new favorite Tex-Mex recipe for meal prep. This keto taco casserole is filled with ground beef, bell peppers, tomatoes, cheese and tons of seasoning for a flavor-packed meal. It can be Taco Tuesday literally any day of the week when you meal prep this yummy casserole, loaded with ground beef, cheese, peppers, and diced tomatoes. And because the best part of any taco is the toppings, feel free to load up on keto-friendly sour cream, lettuce, and avocado.
Keto Burger with Caramelized Onions: A classic burger recipe made keto brings about tons of flavor by combining a delicious burger patty, bacon, and some incredibly well-done caramelized onions.
Keto Chicken Parmesan: Chicken parmesan is a delicious classic crowd-pleasing recipe that is insanely easy to meal prep ahead of time. This keto diet-friendly recipe is no different. This keto chicken Parm delivers the same classic flavors minus the carbs. The chicken breasts are covered in a crispy Parmesan almond crust, smothered in tomato sauce and topped with mozzarella cheese.
Keto Coconut Cashew Fried Chicken: Much like the keto chicken parm, this keto coconut cashew fried chicken recipe uses a unique blend of low-carb flours to make a delicious crust and give you another great recipe to meal prep in 2x or 3x batches to have them available for an easy meal any day of the week.
Keto Coleslaw: Keto coleslaw is a creamy, crunchy salad option that stays fresh in the fridge for days.
Stuffed Bell Peppers: These stuffed bell peppers are balanced, satisfying and hearty. Packed with ground beef and topped with cheese, this recipe makes six servings and is super easy to make in advance.
Spaghetti Squash with Tomato Sauce: Spaghetti squash is a keto favorite, putting a spin on traditional pasta. This recipe features a homemade tomato sauce that’s delicious and filling.
Ground Beef and Broccoli Stir-Fry: This quick and easy stir-fry features ground beef, lots of broccoli and a flavorful soy sauce base.
Garlic Lemon Chicken Breast: Packed with garlic and lemon flavors, this juicy chicken breast recipe is a flavorful and easy dinner idea.
Keto Beef Stew: This classic keto beef stew is a hearty, comforting meal perfect to prep.
Ground Beef Casserole: Ground beef casserole is another hearty, cheesy dish that’s great for meal prep.
Keto Taco Soup: This keto taco soup is a warm, comforting meal packed with savory flavors, ground beef, bell peppers and diced tomatoes. It’s rich, hearty and perfect for meal prep.
Broccoli Casserole: This casserole dish is loaded with broccoli, cheese, garlic and onions - it tastes great alone or paired with a protein.
Garlic Parmesan Chicken: This recipe features tender chicken breasts coated in fresh garlic, Parmesan and cream for the ultimate savory dinner.
Keto Steak Meal Prep Bowls: Need something healthy and delicious for weekly dinners or lunches? Turn to these Keto Steak Meal Prep Bowls! This low-carb high protein lunch bowls are filled with juicy steak tips, cauliflower rice, and vegetables, every bite is fresh and vibrant. Sometimes I substitute the cauliflower rice for zucchini noodles, both options are very delicious but I’ll say the cauliflower rice holds up better. These steak and cauliflower rice bowls are flexible too! Pop a Stuffed Cabbage Roll or Zucchini Boat in the container for more substance or swap the steak tips for Grilled Churrasco Steak and Veggies.
Gluten Free Chicken Meal Prep Bowls: Turn to this easy keto meal prep when you’re out of ideas! It’s easy to prepare, low carb, and full of nutrients.
Instant Pot Stuffed Peppers Soup: a delicious twist on the traditional stuffed peppers. This soup is warming, nourishing and full of flavor.
Cheesy Bacon Ranch Chicken: If you’re as obsessed with this flavor combination as we are (how could you not be?), then this chicken dinner should be your new weeknight staple.
Cauliflower Fried Rice: Whether you’re skipping carbs, trying to eat more vegetables, or are just looking for a lighter side dish so you can eat more orange chicken (relatable!), this cauliflower fried rice is for you.
Cheesy Broccoli Cheddar Spaghetti Squash
Cauliflower Pizza Crust: It might sound crazy, but it can be a delicious and healthy alternative to the classic. Try this easy, gluten-free pizza recipe once, and you’ll see why we’re cauliflower obsessed.
Keto Chicken Parmesan
Lemon-Brown Butter Salmon
Cowboy Butter Steak: This recipe calls for searing a bone-in ribeye, then basting it with a zesty, smoky butter until the outside has a perfectly brown crust, and the inside is tender and medium-rare.
Garlicky Greek Chicken
Keto Pork Chops
Cacio E Pepe Egg Noodles: This lightened-up version calls for making your pasta from scratch-the good news is it's SO much easier than it sounds. All you need is a good nonstick pan. It's so simple and yet so fun to make and, of course, absolutely delicious.
Philly Cheesesteak Lettuce Wraps
French Onion Pot Roast
Keto Beef Stroganoff
Feta & Herb-Crusted Salmon
Keto Bacon Chicken Thighs With Garlic Cream Sauce
Mediterranean turkey-stuffed peppers: Filling the peppers with low-fat turkey breast mince keeps it lean.
Superhealthy salmon burgers: If you're after something a bit lighter than potato-packed fishcakes, try these simple salmon burgers with ginger, soy sauce and coriander.
Ham, mushroom & spinach frittata: Try a filling frittata that's low in calories and guaranteed to keep you going until lunch. Save half in the fridge overnight if you're cooking for one.
Spanish chicken traybake with chorizo & peppers: Add this easy dinner recipe to your repertoire - simply pop herby chicken thighs into a roasting tin with colourful veg and spicy sausage. To make this keto-friendly, serve with keto bread.
Masala frittata with avocado salsa: A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Pair it with our avocado salsa for a light and budget-friendly supper.
Peanut butter chicken: You'll love this new, budget chicken dish. Any leftovers freeze well and make a handy lunch.
Tarragon, mushroom & sausage frittata: Serve up this filling frittata in just 20 minutes. With tarragon and mustard to boost the flavour and asparagus to top up your greens, it's also rich in folate.
Mushroom brunch: You only need mushrooms, eggs, kale and garlic to cook this tasty one-pan brunch. It's comforting yet healthy, fibre rich and gluten-free too.
Cod with cucumber, avocado & mango salsa salad: If you're looking for a healthy lunch bursting with the colours and flavours of summer, this delicious cod, avocado and mango salad is low in fat and calories.
Barbecued bavette steak & tomato salad: Barbecue bavette steak and drape over Tom's simple tomato, red onion and feta salad. It makes a lovely lunch or light supper in summertime.
Thai broccoli rice: Replacing rice with broccoli that's been blitzed to grains makes a colourful and healthy, quick-cook vegetarian keto meal.
Tomato baked eggs: Whip up these easy baked eggs with a garlicky tomato sauce and serve with crusty keto bread for a lazy weekend brunch, or light lunch, that's sure to satisfy.
Herb omelette with fried tomatoes: Make a perfect, protein-rich brunch or breakfast for two people.
Korean Beef Bowls: Speaking of piping hot bowls of goodness served over cauli rice, if you prefer Asian cuisine over Mexican, this recipe for Korean beef bowls will have you looking forward to dinner allllll day long.
Mushroom Cauliflower Risotto: With the classic cauliflower rice swap, you can still have all the creamy, cheesy, savory goodness of mushroom risotto without all those pesky carbs.
Buffalo Chicken Meatballs: Spicy and satisfying, these little guys are high in protein but super low in carbs, making them a keto-friendly meal with a kick.
Instant Pot Chicken Parmesan: Serve over zoodles for a dinner that’s low-prep and low-carb.
Low-Carb Egg Roll in a Bowl: Chinese takeout may not be on plan for the keto diet, but this low-carb, deconstructed egg roll in a bowl definitely is (who needs a wrapper, anyway?). This recipe serves six so you can def chow down on it all week.
Easy Broccoli Cheddar Soup: A creamy, cheesy soup that uses just five ingredients. Done, done, and done. (Also: Soup leftovers are the best.)
Instant Pot Salsa Chicken Soup: With just a few basic ingredients, it makes meal prep a breeze.
Mason Jar Greek Salad With Chicken: Mason jars make this lunch super-portable and easy to prep in advance, and the homemade Greek dressing is flexible enough that you can swap in your favorite veggies, proteins, seeds, and salad greens. Pour the dressing in first so it keeps in the fridge 'til you're ready to eat.
Pulled Pork Stuffed Avocado Boats: The avocado boats for this yummy BBQ pulled pork can be served warm or cold, so slice and fill one up or pop it in the microwave for a few seconds-whatever floats your (avocado) boat.
Avocado Chicken Salad: Creamy avocado makes mayo totally unnecessary in this chicken salad recipe; squeeze lemon juice into the mashed avocado to preserve that ripe green color for longer. You can eat this all week in lettuce wraps or on top of a salad, too.

Low Carb Snacks

These Low Carb Snacks will take little to no prep time and keep your net carbs low between meals.

Fat Bombs: These fat bombs have to be some of the most popular keto snacks ever developed by our culinary team. Follow the recipe and feel free to make any version your heart desires.
Spiced Nuts: Even though you may see the recipe as a 'paleo' recipe, these spiced nuts qualify 100% as keto as well. Find a fun recipe that explains how to make any mixed nuts taste better all while making them tons more interesting. Adjust the spices to your own creativity if you so desire!
Guacamole Egg Salad: Whether you're just not a fan of mayo or looking for a healthy keto egg salad recipe to add to your meal prep, we've got you. This recipe is a combination as if the guacamole and egg salad had a baby, creating a delicious result.
Romesco Chicken Salad: With little to no prep time and a ton of flavor, you'll never want to go back to boring traditional chicken salad ever again.
Keto Ranch and Veggies: Keto ranch and veggies is a simple and flavorful snack that’s perfect for meal prep. The ranch combines mayonnaise, sour cream, heavy cream and different herbs for a low-carb version of the classic dipping sauce.
Parmesan Keto Brussels Sprouts: These crispy Parmesan keto Brussels sprouts are a tasty and crunchy snack that’s easy to prep in advance. They’re coated with olive oil, Parmesan cheese and spices, and with crispy bacon on top, you’ll be craving this snack over and over again.
Parmesan Crisps: Parmesan crisps are the perfect alternative for chips and are highly versatile. Eat these crunchy snacks alone or use them as a topping for salads and other lunches.
Cranberry Crumb Bars: Sometimes there’s a fine line between snack and dessert, and I'm totally okay with that-especially when the food in question comes freshly baked with layers of tart cranberries and chocolate.

Keto Sauces

Romesco: Romesco is a popular is Spanish sauce that is typically made with bread. This smoky, and peppery sauce uses almonds instead making it great when following a keto diet.
Keto Zhoug Sauce: Pronounced like "zoog", this exotic-sounding sauce is easier to make than you'd think! It's highly flavorful, super simple, and a perfect pairing for just about any protein. Much like chimichurri, this sauce goes incredibly well with some flat iron steak and rice.
Classic Pesto: Another Herb based sauce that's delicious on just about everything!
Tabbouleh: This refreshing almond and walnut tabbouleh recipe is a vegan, keto, paleo, and clean-eating friendly twist on the classic Lebanese tabbouleh salad.

Other Keto Meal Prep Ideas

Keto Bread: Enjoy a sandwich made any way you like with keto bread. This bread is a keto-friendly, low-carb option made with almond flour. Try this keto almond bread for a healthy bread replacement that's made with nuts and seeds. The loaf will be slightly wet but you can dry the slices in an oven or toast them.
Keto Biscuits: Keto biscuits are a game-changer for your meal prep, especially when you’re craving something warm and fluffy. Made with almond flour, these biscuits are soft on the inside with a slightly crispy outside layer.
Keto Hot Chocolate: Who doesn’t love a warm mug of hot chocolate? This keto-friendly hot chocolate combines cream and chocolatey flavors for a rich drink perfect for cold days. Make a large batch, store it in the fridge and pop it in the microwave for a warm drink to end your day.
Keto Mug Cake: Can you believe this cake only takes 15 minutes to prep? If you’re craving a sweet treat fast, this keto mug cake is the perfect option.
Keto brownies: Bake these sumptuous keto brownies using nut butter, courgette, cacao and almond flour. They're moreish and perfectly moist - just how a brownie should be.
Keto chocolate cake: Try our keto version of a classic chocolate cake. To keep the carbohydrate levels low, the recipe uses xylitol, almond flour and cacao powder.

Read also: Magnesium Supplements for Keto

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