If you’re following a keto or low-carb lifestyle, meal prepping can be a game-changer when it comes to staying on track without the stress of cooking every day. I’ve had my fair share of phases where I’m dedicated to eating healthy and in turn have loads of meal prep ideas I can share with you.
The part that kills most meal prep potential is by the end of the week you get tired of eating the same thing. This is exactly why I don’t make repeat meals! Instead, I chose to use meals that share similar ingredients. This allows me to keep costs down on groceries and change up the options.
These meal prep ideas can help you stay on track and enjoy variety without compromising on taste. Here’s a peek at some of the meals I’ve made —no recipes , just a little inspiration to get you started on your own meal prep journey!
The quality in some of these photos may not be the best because they are old, but the ideas are still great 😉
Breakfast
Starting off with some breakfast inspo – I rotated between berries, bacon and keto friendly pancakes or a no bun bacon, egg and cheese. For the breakfast sandwich I used the egg as the bun.
If pancakes aren’t your thing, Try a keto french toast or a keto breakfast pizza slice.
For some non keto, but still low carb options – I also have done overnight oats and egg muffins.
Both of these can be customized and made completely different each time you prep.
If none of those options are what you’re looking for I’ve got 3 more ideas that may work for you.
Yogurt Parfaits, Breakfast Wraps, and Yogurt Bark. For the breakfast wraps you can use ham, turkey, or whatever deli meat you would like to wrap up scrambled eggs, veggies, cheese or whatever you’d like inside!
I have a post on yogurt bark you can check out if you want a walk through and some bark ideas.
*Read more about yogurt bark *
Snacks
The easiest way for me to stay on track is to have healthy snacks ready. It’s much easier to reach my goals if I can grab something quick and healthy that’s already prepared vs grabbing a bag of chips or something else convenient… but not in line with my goals.
Burger sticks, sandwich skewers (below), pinwheels, trail mix and tacos are all simple solutions for healthy snack breaks.
The tacos and pinwheels both use a low carb tortilla and the sandwich has a low carb bread.
and for a sweet tooth you can double back on the yogurt bark or my personal favorite; chocolate dipped peanut butter and banana bites.
Lunch / Dinner
I know I said no repeats, and that’s true. You see 2 preps of the same dish because one is mine and the other is my husbands. I typically only prep for lunch because it gives me the flexibility to change my mind for dinner, but if you were wanting to make lunch and dinner just combine a few more options.
I’ll give you PLENTY to chose from!
Prep Tip- If you are making zoodles or cauliflower rice in your prep; eat those earlier in the week. They are both high water content vegetables and if you let them sit, that water can make your meal soggy.
You may start to see what I was talking about – different meals, same ingredients. It keeps the grocery list down and doesn’t leave you with a bunch of wasted food because you bought something for one dish and only needed a little of it.
That’s 30 options right there! Not including breakfast or snacks. But if you still need more, I got you.
Even MORE lunch / dinner ideas
Salads are a great option because you can make them different to avoid them getting boring.
Shown below:
-Southwest salad with grilled chicken
-Lettuce wraps with tomato, turkey, and pepper jack cheese.
-Beef & broccoli with cauliflower fried rice
-Ground turkey, asparagus, and diced jalapenos with jasmine rice
-Ground turkey taco zucchini boats
-Arugula salad, lemon vinaigrette, lemon zest breaded chicken breast
Shown below:
–Chicken Parm on zoodles
-Steak, veggie cauliflower rice, garlic spinach
-Garlic butter steak bites, broccoli, jasmine rice
-Chicken and broccoli in a garlic cream sauce over low carb pasta
-Turkey wrap and side salad
-Taco bowl over cauliflower rice
-Adult lunchable assortment
-Garlic green beans and marinara meatballs
In the background of one of the last photos you might notice some freezer bags. Those were dinner prep. These bags are perfect for weekday dinners. You do the prep in advance and dump the whole bag on a baking sheet and you’re done.
I could share tons more on freezer meals but that’s another post for another day.
Shown below:
-Honey sriracha garlic chicken freezer bag
-Hawaiian chicken freezer bag
-Kung Pao chicken thighs freezer bag
-Beef and broccoli freezer bag
-Caprese hasselback chicken and side Caesar salad
-Garlic butter steak bites with loaded mashed cauliflower
-Lasagna roll ups with zucchini ribbons
-Parmesan herb crusted salmon with lemon pepper zucchini noodles
Shown below:
-Margherita chicken breasts
-Broccoli cheddar stuffed chicken breasts
-Meatballs and zucchini fries
-Crab cake salad
-Chicken broccoli alfredo
-Low carb pasta with ground turkey and spinach in garlic cream sauce
-Buffalo chicken bowl
-Turkey meatloaf minis, green beans, and cauliflower mac & cheese
-Jerk chicken with Caribbean salsa and yellow rice
So there you have it. Over 75 options for low carb / keto friendly meal prep ideas!
Happy prepping 🙂
Roasted Tomato Sauce
Custard Toast
