23 Keto Meal Prep Recipes to Help You Stay on Track
By: Amanda Suazo
Save time and stay on track: With a little planning, these keto meal prep recipes will help you stick to your macros all week long. These dishes are formulated to taste even better after storing for a day or two, so you can have grab-and-go food ready when you are.
Keto meal prep recipes come with so many benefits: Not only will they keep your macros in check, you can control exactly what you eat. Approach meal prep with caution, though — depending on storage and ingredients, these foods can release histamines that cause brain fog and fatigue. See how you feel when you enjoy meal prepped foods, and consider freezing more recipes or shortening your meal prep span when you make them.
From breakfast to sweet treats (and everything in between), keto meal prep recipes have everything you need to stay satisfied when you’re short on time:
Breakfast keto meal prep recipes
This keto meal prep recipe makes the perfect dish to batch cook, freeze, and gently reheat. Since it uses a batter made from naturally low-carb ingredients like coconut oil, eggs, and almond milk, you can still enjoy a satisfying breakfast with just over 2 net carbs per cake.
Image via Tastes Lovely
Add a meaty upgrade to your breakfast with this simple keto meal prep recipe. Combine ground pork with spices, then cook a large batch before storing in the fridge to enjoy later. To stay more Bulletproof, use pastured pork, skip the garlic, and swap olive oil with heat-safe grass-fed ghee.
Bacon Spinach Frittata
This simple egg breakfast combines nourishing protein with fiber-rich veggies like steamed greens and green beans. You can easily swap in your favorite cooked meats and green-zone produce to change up the flavors, too. Each satisfying slice runs you 3.6 net carbs.
Image via All Day I Dream About Food
Perfectly sweet and poppable: This keto meal prep recipe delivers wow-worthy pancake flavor with a combination of vanilla-infused batter and wild blueberries. Best of all, you can enjoy 4 bites for under 4 net carbs. To keep these pancakes Bulletproof-friendly, use grass-fed butter and Ceylon cinnamon, plus fresh blueberries that you freeze yourself.
Savory muffins make a delicious keto meal prep recipe alternative. This version gets flavor from chewy chunks of bacon, green onions, and fresh thyme, while pastured collagen peptides add a wholesome dose of protein. Each satisfying muffin runs you 1.5 net carbs.
Image via Meal Prep On Fleek
For a bacon breakfast with an elegant flair, try this keto meal prep recipe. Salty bacon and tender asparagus top a bed of greens, then get a sweet upgrade from fresh berries. Just 2 net carbs for the whole bowl — but to keep it Bulletproof, use pastured bacon and avoid eating cooked egg yolks too often (best to enjoy them runny!).
Keto meal prep recipes: Main dishes & proteins
Enjoy them with everything: This keto meal prep recipe makes the perfect protein for salads, wraps, veggie noodles, and more. Using a combination grass-fed beef and fresh rosemary, these meatballs bake up moist and tender in just 30 minutes — leaving you more time to meal prep other foods. Each serving is just over 3 net carbs.
Image via Sweet Peas and Saffron
Curried dishes make amazing keto meal prep recipes because spices get more time to build flavor. This recipe adds chicken thighs to a flavorful bed of cauliflower rice and green beans for a satisfying meal with 5 net carbs. To stay more Bulletproof, use pastured chicken, steam your cauliflower rice, use the freshest spices possible, and avoid eating onion and garlic too often. Since the tomatoes in this recipe are in the nightshade family, skip this one if you have a nightshade sensitivity.
Make this keto meal prep recipe for dinner, then store leftovers in containers to enjoy the rest of the week. Using the power of you slow cooker, it creates perfectly tender chunks of meat and veggies while you carry on with your day (or the rest of your meal prepping). Each satisfying bowlful runs you just under 5 net carbs.
Spicy Asian Meatballs With Thai Vinaigrette Dipping Sauce
Spice lovers, this keto meal prep recipe is for you. Pastured pork blends with fresh ginger, lemongrass, cilantro, and Thai chiles for an umami-packed protein you’ll want to enjoy with everything.
Image via Fit Foodie Finds
Cilantro and lime: Match made in heaven. This keto-friendly recipe uses this iconic flavor due on boneless, skinless chicken breasts, all on a spicy bed of cauliflower rice. Although this dish runs 9 net carbs, you can make it more keto (and Bulletproof) with a few modifications. Skip the black beans and onion, use the freshest spices possible, steam cauliflower rice, and avoid eating garlic too often.
Get a meatier take on curry with this warm and comforting keto meal prep recipe. Spices from turmeric and red curry paste blend with coconut cream to keep beef totally moist and tender. Each serving of this dish only sets you back about 1 net carb.
This keto meal prep recipe creates a versatile protein you can use with salads and wraps, or enjoy all on its own. Plus, this dish makes your slow cooker do all the work — so you can prep the rest of your food in peace. This protein stays keto-friendly at just 1 net carb per serving.
Keto meal prep recipes: Salads
No bun needed: Make this keto recipe for a fast and easy dinner, or for meal prep throughout the week. Add a seasoned ground beef patty to a bed of greens, then top with your favorite hamburger fixings (and plenty of avocado oil mayo on the side!). This meaty meal stays keto-friendly at 6.6 net carbs.
For keto meal prep that looks as good as it tastes, get this recipe in your life. Layers of arugula, radish, spiralized squash, and blueberries get a creamy upgrade from an avocado-based dressing. For best results, make your dressing the same day — you’ll get fresh flavor and keep net carbs down to 6 grams.
A classic recipe gets an anti-inflammatory boost. Salads make a delicious keto meal prep option, and this recipe makes your bowl more filling with cooked eggs, avocado, olives, and a dressing infused with turmeric and Brain Octane Oil. This easy recipe keep you full and focused for just 3 net carbs.
Seafood keto meal prep recipes
For the perfect all-in-one keto meal prep recipe, look no further than this high-fat dish. Serve up tender wild-caught salmon with sliced fennel, asparagus spears, and fresh avocado for a totally fat-fueled meal with about 13 net carbs.
Step aside, fish nuggets. This keto meal prep recipe creates a fresh take on seafood with fresh herbs and chili flakes, plus a creamy avocado-based dipping sauce. For better meal prep results, make your sauce the same day — either way, this dish only tallies up to .6 net carbs.
This 20-minute recipe makes keto meal prep totally quick and easy. Roast your salmon with ghee and thyme leaves on a bed of fennel, then serve with spiralized cucumber and briny olives. For less than 9 net carbs, this is one high-fat meal you won’t want to miss.
Keto meal prep recipes: Sweets
Serve this keto meal prep recipe for breakfast, dessert, or anytime you get a snack attack. Cacao butter keeps these muffins moist and chocolatey, while collagen peptides add a sneaky protein boost. Each cake-like muffin tallies up to only 3 net carbs.
Fat bombs were made for meal prep. This keto-friendly combo of coconut butter and coconut oil gets a bright boost from lemon juice and zest — all for just .4 net carbs per serving.
Double Chocolate Chip Keto Cookies
Add the perfect sweet finish to your keto meal prep recipes with this chocolatey dessert. With rich cocoa flavor, melty Chocolate Fuel Bar chunks in each bite, and only 2.5 net carbs per cookie, you can enjoy one (or more) every day of the week.
Not every dessert needs hours of prep time: With this keto meal prep recipe, you can have perfectly sweet truffles in only 10 minutes. A blend of raw macadamia nuts, coconut butter, and vanilla bean make a naturally sweet treat with just 1.5 net carbs per serving.
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