It’s very easy to fall out of ketosis without proper planning. So to help you stay on track, let’s take a look at some incredible keto meal prep recipes perfect for your busy schedule.
The keto diet has gained so much popularity over the years due to some of its benefits such as weight loss, decreased hunger, an improved immune system, and lower risk of disease to name a few.
Despite the benefits, it still remains a very strict diet to follow and if you fail to pay attention to what you’re eating, you’ll easily find yourself out of ketosis.
The chances are even higher if you have a busy schedule because it can be a hassle to find keto friendly options when you’re running around.
That’s where proper planning and meal prep come in.
Not only does it save you time and money, but making your own keto meal prep recipes is a surefire way to make sure you meet the guidelines of your low-carb diet.
To help you get started and stay on track, we’ll take a look at 53 amazing keto meal prep recipes you can choose from.
Everything from breakfast, lunch, dinner, snacks and even a few keto drinks.
Note: Nutrition counts are per serving.
53 Best Keto Meal Prep Recipes
Keto Meal Prep Ideas for Breakfast
Breakfast is the most important meal of the day – even more so for anyone on a ketogenic diet.
Breakfast seems to be the biggest challenge for many people on a low-carb diet because many of the quick and easy breakfast meals (toast, cereal, granola bars, etc.) pack a lot of carbs.
The last thing you need starting off your day with a lot of sugar or driving yourself into a carb coma.
It is very important to pick options that aren’t only healthy but “keto-enough” to keep you full till your next meal.
Here a few excellent keto breakfast meal prep recipes to choose from.
1 - Low-Carb Bacon, Egg, and Spinach Casserole
2 - Sausage, Egg and Cheese Bites
3 - Banana Nut Muffins
4 - Keto Breakfast Biscuits with Sausage and Cheese
5 - Keto Meal Prep Breakfast
6 - Keto Turkey Bacon Breakfast Meal
7 - Keto Breakfast Sandwich
8 - Keto Breakfast Pockets
9 - Cajun Sausage Breakfast Scramble
10 - Keto Egg Cups (5 ways)
11 - Low Carb Strawberry Chocolate Chip Muffins
12 - Keto Collagen Bread
13 - Cream Cheese Pancakes
Keto Meal Prep Recipes for Lunch
Keto diet aside, lunch is just one of those meals that’s very easy for anyone to put off till later.
But a proper lunch is important for your overall health and in this case making sure you’re keeping track of your carb intake for ketosis.
If you don’t make it a habit, you’ll find yourself falling out of your keto diet a lot sooner than you anticipated.
(Recommended read: The Ultimate Guide to Healthy Meal Prep)
So to prevent you from winging it and to ensure you stick to your keto routine, here are a few excellent keto lunch meal prep ideas to try.
14 - Cajun Cauliflower Rice
15 - Buffalo Chicken Ranch Meal Prep
16 - Oriental Asian Cabbage Salad
17 - Keto Low Carb Pizza Meal Prep Bowl
18 - Sriracha Cauliflower Fried Rice
19 - Garlic Butter Chicken Meatballs with Cauliflower Rice
20 - Keto Chicken Tenders
21 - Healthy Meal Prep Baked Turkey Meatballs
22 - Low Carb Greek Chicken Meal Prep Bowls
23 - Keto Chicken Fajita Meal Prep
24 - Cobb Egg Salad
25 - Loaded Chicken Salad
Low-Carb Meal Prep Recipes for Dinner
Need something for your busy weeknights without all the hassle?
Choose from this list of delicious keto dinner meal rep ideas.
26 - Paleo Asian Meatballs
27 - Keto Pizza Margherita
28 - Creamy Tuscan Chicken
29 - Turkey Taco Meal Prep Bowls
30 - One Pan Balsamic Chicken and Veggies
31 - Low Carb Sheet Pan Shrimp Fajitas
32 - Low Carb Keto Lasagna
33 - Pressure Cooker Keto Corned Beef & Cabbage
34 - Keto Hamburger Salad
35 - Low Carb Mexican Stuffed Peppers
36 - Chicken and Zucchini Noodle Caprese
37 - Shrimp with Cauliflower "Grits" & Arugula
38 - Instant Pot (Keto) Chicken Parmesan
Keto Meal Prep Snack Ideas
The keto diet in general does a good job at keeping your sugar in check and limiting your hunger cravings.
It’s still a good idea to have some low-carb friendly options for any unforeseen hunger spike.
Better safe than sorry.
Try one of these tasty keto meal prep snack ideas.
39 - Crunchy Cinnamon Keto Granola
40 - Bacon & Guacamole Fat Bombs
41 - Sugar-free Keto Low Carb Granola Bars
42 - Keto Cookie Dough Fat Bombs
43 - Low Carb Chips
44 - Microwave Pepperoni Chips
45 - Low Carb Cheese Crackers
46 - Low Carb Keto Zucchini Fries
47 - Keto Chocolate Chip Cookies
48 - Low Carb Zucchini Fritters
49 - No Bake Keto Peanut Butter Balls
50 - No Bake Peanut Butter Coconut Cookies
Keto Drinks (Low-Carb Beverages)
So much attention is given to the kinds of food you can eat on a keto diet but you also need to pay attention what you drink.
High sugar fruit juices, sodas and the likes are all things you’d want to stay away from.
Here are some low carb drinks to add to your keto meal prep.
51 - Keto Peanut Butter Milkshake
52 - Low Carb Keto Chocolate Frappuccino
53 - Keto Green Smoothie
54 - Water
I know the title says 53 but I had to add this and I didn’t want it getting lost in the mix because it’s one of those things that seems so obvious yet very easy to neglect.
Yes I’m referring to good ol’ Water.
When it comes to meal prep or healthy living in general, you can’t (or shouldn’t) go without drinking plenty of water.
Even more so if you’re on a Keto diet due to the risk of dehydration and water weight fluctuations.
If I’m being honest, water should be your primary drink but I get that drinking enough water can be a struggle as well.
So if you have a hard time drinking water consistently, I have 2 recommendations for you.
Hint has zero carbs, zero calories or artificial sweeteners and zero calories which makes it a very keto-friendly drink.
It comes in a variety of natural flavors so you have different option to suit your taste.
Hint water has no artificial additives and is highly recommended to safely keep you in ketosis.
Another alternative to plain water is infusing it with fruit, vegetables and/or herbs.
It’s a really quick and easy way to have some water readily available that you can actually drink.
To make the process even easier you can use a water infuser bottle.
You simply add your fruit to the bottle and let it do it’s job. Easy!
I recommend trying the Infusion Pro Premium Water Infuser.
Hope you found this post helpful and even more importantly I hope you found a few keto meal prep recipes you’re willing to try.
If you have any more ideas or recipes you’re willing to share, please do so below and I can add them to the list.
What are good Keto meals?
The keto diet is a low-carb, high-fat diet which means you’ll obviously want to reduce your carb intake as much as possible.
Some of the best foods to eat for ketosis include a mix of:
– Low carb veggies
– Low sugar fruits
– Nuts and seeds
– Healthy oils
– Dairy products
How do you prepare for a ketogenic diet?
The transition into ketosis isn’t the same for everyone but here are a few things you can do to get there faster:
– Limit your carb intake as much as possible
– Limit your protein intake as well (low carb doesn’t mean high protein)
– Eat high quality fatty foods
– Take intermittent fasting periods
– Exercise regularly (or more)
Can cauliflower kick you out of ketosis?
Cauliflower is actually a good veggie for anyone on a keto diet. It is low in carbs, very nutritious and versatile enough for a lot of keto-friendly recipes.
Are bananas Keto?
Unfortunately, bananas are NOT keto-friendly.
They’re high in sugar and carbs making it one of the fruits you need to avoid on a keto diet.