10 Keto Meal Prep Tips + 50 Easy Keto Recipes To Make Ahead (2024)


Meal prep your way to your weight loss goals with these fabulous low-carb recipes for the keto diet. Consider this your one-stop shopping, must-have meal planning guide with helpful tips and hacks for beginners and the best keto crockpot, Instant Pot, and low-carb meal prep recipes for breakfast, lunch, and dinner.

10 Keto Meal Prep Tips + 50 Easy Keto Recipes To Make Ahead (1)

Are you a Meal Prepper?

Also known as batch cooking, Meal Prep Monday,orcooking all weekend, the country (and Instagram) is obsessed with it. Those of us on strict diet plans like keto understand why: making meals ahead is the key to sticking to any diet – so you can lose weight and live a healthier lifestyle.

But meal prepping doesn’t come easily to everyone. Raise your hand if you’ve ever tried to make aquick tripto the grocery store to grab your “meal prep stuff” only to emergethree hours lateran older –more defeatedversion of yourself.


In case I’m not the only one with a hand raised here, today I’m sharing a few keto meal prep tips I’ve picked up over the past few years to simplify things for you.

Preparing meals in advance helped me stay on track when I started my weight loss journey. And in case you are not feeling stoked about spending any time on the weekend cooking, let me tell you – I was not too fond of it either, but I stuck with it, and I havelost 150 pounds(and kept it off). If I can do it – you can do it.

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I wrote a book that explains how I lost weight on keto without doing macro math at every meal. If you are a woman who is tired of trendy diet B.S. and needs a real-world roadmap to help you get healthy (low-carb style),Rebel Keto will be your new best friend.

Now that we’ve got that bit of shameless self-promotion behind us let’s return to the Meal Prep Tips, ok?

Planning Your Meals

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Nail down a process for finding your week’s recipes and making your grocery list. Make it easy on yourself by selecting recipes you can eat more than once or know you can use for multiple meals.

Save your recipes to a Pinterest board or screenshot your favorites-whatever works best for you.

Just find a system!

Make sure each meal includes a balance of healthy fats, lean protein, vegetables, and fiber-filled carbs.

Need to know the right balance for you?

Here’s aFree Keto Macro Calculatorthat will tell you what you should eat based on your goals.

Don’t Spend All Weekend Meal Prepping

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There is no need to spend all day or weekend prepping meals unless cooking, chopping, and dicing is your passion.

Set a timer for 2-3 hours, and when it dings, you’re done! You’ll be surprised at the amount of food you can prep in a short window of time.

Start by cooking things like chicken or beef (which take the most time), and then do the chopping and dicing while you wait.

I like to gather any herbs and spices I’m using at this time, just to have them all in one place. I still need to organize my spice cabinet, so this helps save time and frustration.

Speaking of spice cabinets, is it normal to have ten half-full garlic powders in 2005? I need to get on top of that situation ASAP!

Cook Chicken Ahead of Time

You can pre-roast a chicken on meal prep day and use it for making soups, salads, and sandwiches later in the week.

Batch Cook Bacon

Batch cook bacon and store it in the fridge or freezer. Mine has a way of disappearing into my mouth.

Legit Meal Prep Tools

You do not need to spend a fortune on equipment or gadgets for meal prep. You don’t need to buy anything, but your life will be easier if you have these items.


Make it easy on yourself by using perfectly portioned reusable meal prep containers.

If you prefer glass, go withthis Glasslock set. It’s tempting to go the cheap route, but consider investing a little more to be sure your food is sealed efficiently (to avoid freezer burn)Plus, you won’t have to fight with those bleeping lids, which are just the worst.

For a plastic option, these are great –freezer, microwave, and dishwasher-safe meal prep containers!

Use freezer tape and a Sharpie to label each container with the meal info/macro #/date prepared and the use-by date! You may also want to jot down a few recipe notes.

For example, cook at 450 for 30 minutes, serve over cauliflower rice, or stop being so hard on yourself. You are doing a fabulous job!:)

Crockpots, Slow Cookers & Instant Pots, Oh My!

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No matter which make or model you use, slow cookers and instant pots make magic happen on meal prep day!

For example, it only takes 15 minutes to put togetherthese mouthwatering burritosin your slow cooker. Then, you’ve got around 8 hours free to enjoy life until you’re in pure burrito heaven.

I’m also a big fan of thisLemon Garlic Chicken.You can prep it in 10 minutes and cook it in your crockpot, Instant Pot, or oven. If you share my passion for simple meals, check out myfavorite keto crockpot recipes,Keto Instant Pot Recipes, and25 Low Carb Slow Cooker Recipes!

Vegetables & Fruit

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You have two options: You can save money on veggies (and fruit) and choose recipes using those that are in season.

Yes, that does make meal planning take a bit more time, but it’s an option.

Also, you can buy fruits and veggies in bulk and freeze them for later.Orbuy frozen veggies and fruit—they are picked at their peak and often contain more nutrients than fresh.

Door number 2?

Just go ahead and buy them pre-cut. I’ve found that I throw away fewer onions, which doesn’t cost much more! With three kids and a busy schedule, this is a fair trade for the time it saves me!

Freezer Meal Prep (Make Ahead & Freeze)

You can freeze almost anything! If you are trying to save money, plan ahead, or both, Learn how to make your freezer work for you. I’m telling you, freezer cooking helped me SO MUCH!

If you want to know more, read theBusy Mom’s Guide To Healthy Freezer Cooking. There’s also a freeFreezer Foods Cheat Sheetyou can download/print/save for future reference!


Plan for Your Worst Hangry Times First

Yes, hangry. You know, when hunger meets anger, and you can no longer function as an appropriate human? Those are desperate times, y’all.

If that’s 3 o’clock and you’ll be at the office or find yourself stuck in the school carpool line from hell, make sure you’ve prepped something appropriate to eatlike one of these fat bombsorketo snacks on the go.

Dance in Your Kitchen

Wait—what? Okay, I know it sounds crazy, but hear me out on this one. A few years ago, I read an Oprah-esque article about how women need to take their power back, and yes, that included in the kitchen.

Why not have fun?

You shouldn’t feel like you’re working your weekend or weeknights away.

Life is too short.

Cue up a little Rump Shaker or Cheeseburger in Paradise while doing your best Betty Crocker or, better yet, your best YOU.

Play whatever makes you happy. Hang a disco ball over your sink if you want to!

P.S. –You can read the article here🙂

Make It Look Good

See, now that you’ll be eating at home more often you’re going to want it to look as close to 4 star quality as possible. Especially if you love sharing your meals on Instagram:) You won’t believe the difference creating grill marks on chicken, burgers, steak, and sandwiches makes!

Pro-Tip: Buy a Cast iron skillet to pretty up your food.This is good one:)

Start Now

Without a doubt, a low carb diet works.I’ve lost 150 pounds. But I had to learn to plan and prepare my meals to get there. It wasn’t easy with a family of five, but I did it.

Planning my meals and learning the right way to meal prep for my diet got me to my goal (& keeps me here.) And if I can do, you can too.

Need a keto shopping list?Download The Ultimate Keto Shopping List

Ok. It wouldn’t be right for me to give you all of these fabulous keto meal prep tips and just leave you hanging. So, I’ve gathered the best ketogenic recipes to start meal prepping for breakfast, lunch, and dinner for you. Most of these are make-ahead situations to save you time later on in the week.

Keto Meal Prep Recipes – Breakfast

Easy Keto Cream Cheese Pancakes | Word To Your Mother Blog

Freezer-Friendly Keto Waffles (AKA: Chaffle) | Word To Your Mother Blog

5 Ingredient (Keto) Chocolate Chip Waffle| Tasteaholics

Sausage Balls with Cream Cheese | Word To Your Mother Blog

4 Ways To Make Chia Seed Pudding | Word To Your Mother Blog

Freezer-Friendly Blueberry Muffins | Word To Your Mother Blog

| Word To Your Mother Blog

Southwestern Crustless Breakfast Tarts | Kalyn’s Kitchen

Freezer-Friendly Baked Eggs | Word To Your Mother Blog

Easy Egg Muffins | Word To Your Mother Blog

Quick Frittata with Tomatoes & Cheese | Keto Diet Blog

Green Low Carb Breakfast Smoothie | Tasteaholics

Keto Meal Prep – Lunch

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Low Carb Chicken Quesadilla | Tastaholics

Freezer Friendly Almond Flour Tortillas | Word To Your Mother Blog

Deli Snack Box | Damn Delicious

Chicken Fajita Meal Prep Lunch Bowls | My Food Story

Italian Chicken Meal Prep Bowls | Eazy Peazy Mealz

Steak Cobb Salad Meal Prep | Damn Delicious

Protein-Packed Roasted Vegetable Salad | Tasty

Easy Crack Slaw [With Ground Beef] | Tasteaholics

21 More Keto Lunch Ideas

Keto Meal Prep – Dinner

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Keto Crack Chicken | Word To Your Mother Blog

Lemon Chicken & Asparagus Foil Packs | Creme de la Crumb

Cheddar Chicken & Broccoli Casserole | Tasteaholics

Crockpot Shredded Chicken Chili | Word To Your Mother Blog

Crockpot Chicken Taco Soup | Word To Your Mother Blog

Slow Cooker BBQ Beef Burritos

Jalapeno Popper Chicken Casserole | Word To Your Mother Blog

Lemon Pepper Sheet Pan Salmon (Prep Ahead) | Sweet Peas & Saffron

Slow Cooker Balsamic Chicken | Word To Your Mother Blog

Mississippi Pot Roast (Crockpot Recipe) | Word To Your Mother Blog

Lemon Herb Chicken Sheet Pan with Vegetables | Life Made Sweeter

Crockpot or Oven Carnitas (Crispy Mexican Pulled Pork) | Word To Your Mother Blog

Keto Bacon Cheeseburger Casserole | Word To Your Mother Blog

Keto Cheeseburger Casserole Skillet | Cast Iron Keto

Loaded Cauliflower Casserole | Word To Your Mother Blog

26 Keto Chicken Dinner Recipes Perfect for Meal Prep


Chocolate Chip Cookie Dough Fat Bombs

Peanut Butter Chocolate Fat Bombs (Dairy Free)

Easy Cream Cheese Fat Bombs

3-Ingredient Peanut Butter Cookies

3-Ingredient Peanut Butter Balls

Low Carb Chocolate Chip Cookies

Keto Shortbread Cookies with Almond Flour

Final Word: Meal prep makes the difference between success and failure on the keto diet any diet.

Preparing meals ahead will save you when you’re crunched for time and when a late night craving hits! I hope these tips and recipes help make your life a little easier.

If you’re worried that you can’t afford a healthier lifestyle, please check out the Keto On A Budget Tips and Budget Meals!

You can find a ton of fabulous free ketogenic recipes for breakfast, lunch, and dinner here.

Don’t forget: If you are ready to ditch the diet and stop playing the weight loss shame game, order my book Rebel Keto ASAP!

Don’t Miss These Keto Recipes & Healthy Tips!

5 Minute Healthy Strawberry Smoothie

6 Super Easy Keto Chaffle Recipes

21 Make-Ahead Keto Freezer Meals

30 Ways To Keep Your Starbucks Order Keto-Friendly

Save these Meal Prep tips & recipes!

Today’s Quote: “The best preparation for tomorrow is doing your best today.” H. Jackson Brown Jr.


10 Keto Meal Prep Tips + 50 Easy Keto Recipes To Make Ahead (2024)


What is the number one staple on a keto diet? ›

Animal proteins are a staple on a ketogenic diet, because of their high protein and zero carbohydrates content. Chicken is an easy addition and 100g, just under half a chicken breast, contains 29g of protein and 3g of fat.

What is the ultimate keto meal plan? ›

The Ultimate Keto Meal Plan is a meal plan that includes recipes, shopping lists, tips, and many other meal plans that can enable you to lose weight. It includes 14 days of keto-friendly meals and snacks that are easy to prepare and delicious to eat.

What foods keep you full the longest keto? ›

13 of the best keto foods that keep you full
  • Mushrooms are a very filling vegetable. ...
  • Sauerkraut is rich in filling fiber. ...
  • Coconut yogurt can promote satiation. ...
  • Green pesto has an amazing fiber content. ...
  • Sardines are incredibly healthy. ...
  • Add eggs to your diet . ...
  • Make sure you are consuming full-fat dairy.
Oct 9, 2018

What is the simplest way to do keto? ›

Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats. The popularity of the ketogenic diet has made it easier than ever to find a wide array of interesting and healthy keto meal ideas online.

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What are the top 5 keto foods? ›

The following is a list of the best healthy food options for a keto diet.
  • Fish and seafood. Fish and shellfish are good choices if you're following a keto diet. ...
  • Meat and poultry. ...
  • Non-starchy vegetables. ...
  • Avocados. ...
  • Berries. ...
  • Nuts and seeds. ...
  • Eggs. ...
  • High-fat dairy products.
Mar 24, 2024

What foods can I eat unlimited on keto? ›

Foods You Can Eat on the Ketogenic Diet
  • Fish and seafood.
  • Low-carb veggies.
  • Cheese.
  • Avocados.
  • Poultry.
  • Eggs.
  • Nuts, seeds and healthful oils.
  • Plain Greek yogurt and cottage cheese.
Aug 15, 2023

How to lose 20 pounds on keto fast? ›

You can lose 20 pounds in 2 weeks on a keto diet by following these steps:
  1. Eat at least 50 grams of protein per day.
  2. Avoid carbs, especially grains, and sugar.
  3. Eat fat-but only good fats.
  4. Drink lots of water ( at least 64 ounces daily ) If you like the answer, please upvote the answer :)
Oct 20, 2020

What is the lazy keto plan? ›

Lazy keto is a low-carb diet that limits your daily net carbohydrate intake to under 20–50 grams per day. Unlike a strict keto diet, you don't need to track how much protein or fat you eat. You also don't need to track how many calories you consume.

What is filling but has no carbs? ›

Salmon. Salmon is a filling fish that provides you with zero carbs. It's high in omega-3 fatty acids, which help you burn fat, make your skin glow and fight inflammation. Add salmon to eggs, top a high fiber cracker and a squeeze of lemon or grill with a pomegranate glaze.

What foods have no carbs? ›

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

What is the most filling low carb snack? ›

Best Low-Carb Snacks
  • Chicken Liver Pate.
  • Pecan Coconut Balls.
  • Zucchini Pizza Boats.
  • Zucchini Chips.
  • Salty Lime Roasted Nuts.
  • Stuffed Mushrooms.
  • Chia Seed Pudding.
  • Jalapeño Poppers Recipe.
Jan 22, 2024

What is the trick to keto? ›

Cutting your carb intake is the best way to get into ketosis. Other actions, such as consuming MCT oil and exercising in a fasted state, may also help. Quick and easy methods, such as using special urine strips, can let you know whether you're maintaining ketosis or you need to make some adjustments to your diet.

How do I start keto ASAP? ›

Strategies for encouraging the body to enter ketosis include:
  1. Significantly reducing the carbohydrate intake. ...
  2. Increasing physical activity. ...
  3. Fasting for short periods. ...
  4. Increasing healthful fat intake. ...
  5. Testing ketone levels. ...
  6. Checking protein intake. ...
  7. Consuming more MCT oil.

What food is not allowed in keto? ›

By staying away from grains, sugary foods, high-carb fruits, and starchy vegetables, you set yourself up for a smoother transition into ketosis. Additionally, steer clear of processed foods, alcohol, and condiments that may contain hidden carbs.

What is the most recommended ketogenic diet? ›

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils ( 6 ). It's also important to moderate your protein consumption.

What are the staple foods for keto diet? ›

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18 , 19 , 20).

What number puts you in ketosis? ›

Nutritional ketosis is defined as blood ketone levels of 0.5 – 3 mmol/L, which also represents the optimal ketone range for weight loss. To achieve these levels, you need to significantly restrict your carb intake.

What is the most weight loss on keto? ›

A safe average loss is around one to two pounds (0.5-1 kg) per week. Here's what studies say about losing weight on the ketogenic diet: One study found obese patients lost 13.6 kg (30 pounds) after 2 months on the keto diet, and over 88% of patients lost more than 10% of their initial weight by the end of the study.

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