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.
Are you a Meal Prepper?
Also known as batch cooking, Meal Prep Monday, or cooking 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 a quick trip to the grocery store to grab your “meal prep stuff” only to emerge three hours later an older – more defeated version of yourself.
Anyone?
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 have lost 150 pounds (and kept it off). If I can do it – you can do it.
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
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 a Free Keto Macro Calculator that will tell you what you should eat based on your goals.
Don’t Spend All Weekend Meal Prepping
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.
Containers
Make it easy on yourself by using perfectly portioned reusable meal prep containers.
If you prefer glass, go with this 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!
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 together these mouthwatering burritos in 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 this Lemon 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 my favorite keto crockpot recipes, Keto Instant Pot Recipes, and 25 Low Carb Slow Cooker Recipes!
Vegetables & Fruit
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. Or buy 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 the Busy Mom’s Guide To Healthy Freezer Cooking. There’s also a free Freezer Foods Cheat Sheet you can download/print/save for future reference!
Related: 21 Keto Freezer Meals For Breakfast & Dinner
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 eat like one of these fat bombs or keto 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
Easy & Freezable Sausage Breakfast Muffins | 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
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
Keto Meal Prep – Dinner
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
Dessert
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!
