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Keto Meal Prep

Updated: Oct 20, 2022

No matter what approach you prefer, meal planning is a great way to make sure you stick to your diet, even on the days when you feel tired.

How to Meal Plan

Meal planning is when you plan out what meals and snacks you are going to eat in advance. Depending on your schedule, you can either plan out your meals but make them the day of it or make all of the meals in advance, put them in a freezer, and reheat them up later on in the week.

No matter what approach you prefer, meal planning is a great way to make sure you stick to your diet, even on the days when you feel tired.

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Meal planning takes a lot of the stress and pressure away from preparing your meals.

Do you ever think you're going to eat healthily, but your plans are derailed by a busy week? Whether you have had a busy day at work or don't feel good, it might be difficult to stick to your diet when the realities of life come knocking at your door. That is where meal planning comes in.

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Meal planning takes a lot of the stress and pressure away from preparing your meals. It forces you to plan your meals so that you don't have to think about food on your working or busy days.

No matter what diet you prefer, meal planning is a great way to make sure you stick to it and hold yourself accountable for eating healthily. In this chapter, we are going to look at what meal planning means. Though you probably already have a general notion of what it is, this chapter goes into more detail so that you can start meal planning now.

Meal Planning and Meal Prepping

Meal planning means planning your meals in advance. Most people like to meal plan on a Saturday or Sunday when they don't have as much work to do. This makes it much easier to eat healthily on the days that you are busy with work and other pressures of life.

To meal plan, come up with the meals and snacks you intend to eat for the week. Depending on what you have in your pantry, you may need to go to the grocery store to get any ingredients or items. You may want to write down the recipes or ideas for the week, so you don't forget later on.

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The beauty of meal planning is that you have ample time to figure out what you want to eat. This gives you plenty of time to look online or on Pinterest for yummy ideas that you are dying to try.

Some people like to take meal planning a step further and try meal prepping as well. Meal prepping is when you also make the meals in advance. Most people will make meals on a Sunday and then put them in the freezer.

As the week goes on, you pop the frozen meals into the microwave or oven for quick and easy homemade meals. Meal prepping is great for those who know that they are having a busy week. It means you won't have to take the time even to make the meals later on.

Creating a meal plan is pretty easy. It really only takes four steps, and most of them you already do. You just might not do them as organized or keto centric as I am recommending. Try this 7 Day Keto Meal Plan.

1. Find Recipes

When you meal plan, you need to think of your recipes in advance. Look in keto cookbooks or online for keto recipes that you can try out. Remember, look for recipes that are high in fat and low in carbohydrates. The only way you will stick to your diet is to find that eating keto is enjoyable and satisfying.

Try different recipes to find your favorites. Don't eat the same thing every day because you will quickly grow bored of it and potentially get mineral deficiencies.

Try a variety of recipes to keep yourself feeling happy, full, and satisfied with your diet.

If you have a favorite meal, try to find a keto version of it. Today, there are so many options that allow you to eat exactly what you want while still maintaining your diet. Remember: the keto diet is a lifestyle.

Try to incorporate it into your life as best as you can. More than just your meals, also meal plan for snacks and desserts. So many pesky carbs and calories are hidden in snacks. Prevent yourself from overeating on snacks by meal planning accordingly.

2. Target Recipes for Your Ratios

Once you know what recipes you might be interested in, come up with a plan every week for how you want your meals to go. This includes selecting recipes that match your intended ratios. Make sure that your weekly plan consists of a variety of vitamins and minerals to keep you healthy.

For example, if you have spinach and chicken on Monday, you might want to opt for steak and peppers on Tuesday. This gives you a variety to look forward to that is also healthy and packed full of fat and vitamins.

3. Get Ingredients

After you have decided on what meals you intend to make throughout the week, get all of the ingredients and items in advance. Waiting until the day of to get your ingredients is a surefire way to ruin your diet since there might be some days when you don't want to go to the grocery store.

You may even want to mark what meals the ingredients go with in advance. This will make it super easy to cook the meals whenever the time comes. No matter what style you have for storing your ingredients, just make sure you get them in advance to be more motivated to cook later on.

4. Make Meals

You will need to make your meals at some point. If you don't have a busy week coming up and know that you enjoy cooking, then make your meals the day of. This is a great way to keep fresh and tasty food flowing for your life.

On the other hand, there may be some weeks when you know that you will be too busy to make meals. Go ahead and meal prep so you can take away the hassle later on. Make the meals as you normally would, but store them in the refrigerator or freezer so that you can heat them later in the week.

The trick to meal prepping is making sure that you make enough food to last you the entire week. You also might want to opt for two different meal options so that you aren't eating the same thing every day of the week.

Meal Plan Ideas Meal planning for the keto diet can be stressful at first. I have put together some meal plan ideas to make the process a bit easier. In this chapter, I talk about how to create a meal plan. This includes looking at your ratios and variety of food. If you look at your meal plan as a way to strategize your diet, you are more likely to stick to it.

Here is how to create a meal plan that you stick to and get the most out of: Breakfast Though the keto diet is low carb, you will still eat some carbs, nonetheless. You cannot completely remove carbs from your diet while still remaining healthy. Breakfast is the best time to incorporate carbs into your day.

Eating your carbs earlier in your day will allow you to burn them off and go into ketosis over the night. Even though breakfast is a good time to eat carbs, also try to pack your breakfast with fats since they keep you feeling fuller longer. If you eat them during the morning, you are less likely to munch throughout the day.

For a killer breakfast meal plan idea, consider a small portion of berries paired with a morning sausage and egg. This will allow your breakfast to be high in fat and protein while still refreshing from the berries.

You may also want to incorporate avocado into your breakfast. These fruits are great for the keto diet and taste delicious. Avocados are great for adding a creamy texture to just about anything. Sprinkle on Everything But The Bagel Seasoning to add a savory twist to the avocado as well.

Lunch Like breakfast, you might want to add some carbs to your lunch. If you ate carbs at breakfast, though, you might want to avoid them the rest of the day. Many people like to opt for a nice veggie with protein at lunch because it will keep you full without overstuffing you.

Try to avoid overeating during lunch to keep you energized during the midday. Consider adding grilled chicken or a fatty fish to your lunch. These high-fat foods are tasty and filling, but they won't leave you overstuffed either.

As a side, consider a small portion of green veggies. These veggies will give a few carbs, but they primarily give you fiber, vitamins, and minerals. You might want to meal prep your lunches so that you don't have to make them the morning of. This will make your mornings go smoother and encourage you to eat healthier foods for lunch instead of fast food.

Dinner Try to avoid carbs at night. Since you will be fasting as you sleep, make sure you don't have excess carbohydrates in your system so you can go into ketosis during the night-time. Look for high fat and high protein meals for dinner.

If you have followed my other meal plan ideas, then you should avoid carbs at dinner. Instead, look for extremely high-fat foods like red meat or pork. Pair the meat with cheese or peppers for low carb sides.

You can also consider adding avocado to dinner as well. On days when you have eaten almost no carbs and have exercised thoroughly, it is perfectly fine to reward yourself with a keto treat after 28 dinner.

There are keto ice creams and desserts you can try out on these days. Snacks You probably get hungry throughout the day. Instead of eating chips or another processed, high carb food, opt for nuts or seeds. Almonds and walnuts are great options because they are filling, tasty, and healthy.

You can also opt for things like a freshly sliced bell pepper with cream cheese. If you absolutely love chips, then you can make your own keto chips in advance. Avocado and cheese are two ingredients that are often used for keto chips. These chips will still be tasty, salty, and crispy, but they don’t come packed full of carbs.

When meal planning for your snacks, just make sure they are low carb and fulfilling. If you only eat bell peppers, for example, you will quickly become hungry again. Pairing snack veggies with something like cream cheese ensures that you remain satisfied without breaking your diet.


Recipes are what make or break a diet, and that includes the keto diet. Look for fun and easy to make recipes to add a little spice to your diet. The blander your food is, the less likely you are to stick to your diet.

I have separated the recipes into breakfast, lunch, dinner, and snacks to make it easier to find recipes for your exact needs.

If you have any allergies, you can look for substitutes online. For each meal type, I have provided my three favorite keto recipes.

These recipes are all delicious, easy to make, and keto-friendly. Let’s dig in! Recipes – Breakfast As you've probably heard, breakfast is the most important meal of the day. It is when you fuel up for the day so you can take it on confidently and strongly.

Without breakfast, you won't have the energy to complete all your tasks. Although breakfast is the best time to incorporate a few low carbs, you still want to have a primarily fat and protein driven meal.

Here, I am going to give you a few breakfast keto recipes to try out. Keto Cereal Just because you are on a keto diet doesn't mean that you have to forego the classic breakfast staple – cereal.

Here is a delicious cereal recipe that is perfect for those on keto:


● Cooking spray

● 1 cup almonds, chopped

● 1 cup walnuts, chopped

● 1 cup unsweetened coconut flakes

● 1/4 cup sesame seeds

● 2 tbsp. flax seeds

● 2 tbsp. chia seeds

● 1/2 tsp. ground clove

● 1 1/2 tsp. ground cinnamon

● 1 tsp. pure vanilla extract

● 1/2 tsp. kosher salt

● 1 large egg white

● 1/4 cup melted coconut oil


1. Preheat oven to 360 degrees.

2. Grease baking sheet with a cooking spray.

3. Mix the almonds, walnuts, coconut flakes, sesame seeds, flax seeds, and chai seeds into a large mixing bowl.

4. Add in the cloves, cinnamon, vanilla, and salt.

5. In a separate bowl, beat egg white until foamy. Stir into the granola mixture.

6. Add coconut oil to the mixture.

7. Pour onto the prepared baking sheet and spread it into an even layer.

8. Bake for 20 to 25 minutes, or until golden. Stir halfway through.

9. Let cool before serving.

Cabbage Hash Browns Hash browns are one of the best breakfast staples. I know what you're thinking. There is no way that cabbage taste like actual hash browns, but this recipe does.

With this recipe, you will feel like you're eating a classic hearty breakfast while still sticking to your diet.


● 2 large eggs

● 1/2 tsp. garlic powder

● 1/2 tsp. kosher salt

● Freshly ground black pepper

● 2 cup shredded cabbage

● 1/4 small yellow onion, thinly sliced

● 1 tbsp. vegetable oil


1. Whisk the eggs, garlic powder, and salt in a large mixing bowl. Season it with black pepper.

2. Add the cabbage and onion to the egg mixture and combine.

3. Heat oil in a large skillet over medium heat.

4. Divide the cabbage mixture into four patties in the pan. Flatten them out by pressing with a spatula.

5. Cook for about 3 minutes per side or until they are golden and tender.

6. Serve with eggs, bacon, or another food of your choice.

Keto Breakfast Cups

Whether you are keto or not, this recipe is hearty and delicious. This may be a great option if you have guests coming over.


● 2 lb. ground pork

● 1 tbsp. freshly chopped thyme

● 2 cloves garlic, minced

● 1/2 tsp. paprika

● 1/2 tsp. ground cumin

● 1 tsp. kosher salt

● Freshly ground black pepper

● 2 1/2 cup chopped fresh spinach

● 1 cup shredded white cheddar

● 12 eggs

● 1 tbsp. freshly chopped chives


1. Preheat oven to 400 degrees Fahrenheit.

2. Combine ground pork, thyme, garlic, paprika, cumin, and salt in a large bowl. Season with pepper.

3. Add the mixture to a muffin tin so that the pork presses up on the sides to create a cup.

4. Divide spinach and cheese evenly and place them in the cup.

5. Crack an egg over the top of each cup.

6. Season with salt and pepper.

7. Cook for about 25 minutes, or until the eggs are set and sausage is cooked through.

8. Sprinkle chives over the top and serve.

Recipes – Lunch

For your keto lunch recipes, you want to get a good energy boost for the day without feeling too full or lethargic by mid afternoon. Here are some great pick me up lunches to try out that are also keto-friendly:

Taco Stuffed Avocados

If you are new to the keto diet, you are going to learn to love avocados. They are a great food to pair with any meal. This taco stuffed avocado is a great choice for lunch and will make your colleagues jealous of their boring lunches.


● 4 ripe avocados

● Juice of 1 lime

● 1 tbsp. extra-virgin olive oil

● 1 medium onion, chopped

● 1 lb. ground beef 36

● 1 packet taco seasoning

● Kosher salt

● Freshly ground black pepper

● 2/3 cup shredded Mexican cheese

● 1/2 cup shredded lettuce

● 1/2 cup quartered grape tomatoes

● Sour cream, for topping


1. Cut the avocados in half and remove the pit.

2. Using a spoon, scoop out a little bit of the avocado so that you create a larger well.

3. Cut up the avocado that you removed with the spoon and set it aside for later.

4. Squeeze lime juice over all avocados. This will prevent them from browning.

5. Heat a medium skillet over medium heat. Add oil.

6. Add the onion to the skillet and cook for about 5 minutes, or until tender.

7. Add the ground beef and taco seasoning. Break up the meat using a wooden spoon. 8. Season with salt and pepper.

9. Cook for about 6 minutes, or until the beef is no longer pink.

10. Remove from heat and drain the fat.

11. Fill each avocado with beef.

12. Add the cut avocado, cheese, lettuce, tomato, and sour cream overtop the beef.

13. Serve and eat. Buffalo Shrimp Lettuce Wraps

This Buffalo shrimp lettuce wrap recipe is quickly going to turn into your favorite lunch. It packs a large flavor without ruining your diet.

Those not on keto will also love this meal.


● 1/4 tbsp. butter

● 2 garlic cloves, minced

● 1/4 cup hot sauce

● 1 tbsp. extra-virgin olive oil

● 1 lb. shrimp, peeled and deveined, tails removed

● Kosher salt

● Freshly ground black pepper

● 1 head romaine, leaves separated, for serving

● 1/4 red onion, finely chopped

● 1 rib celery, sliced thin

● 1/2 cup blue cheese, crumbled


1. Begin by making the Buffalo sauce. Melt butter in a saucepan over medium heat.

2. Add garlic to the melted butter once it has been completely melted. Cook until fragrant, which is normally about one minute.

3. Add hot sauce to the garlic butter and stir to combine.

4. Turn heat to low.

5. As the Buffalo sauce sets on a low heat burner, grab a different large skillet and heat oil over medium heat.

6. Add shrimp to the skillet and season with salt and pepper.

7. Cook for about 2 minutes per side, or until pink and opaque.

8. Turn off heat and add Buffalo sauce to the shrimp skillet. Toss to coat the shrimp.

9. Wash and prepare romaine leaves.

10. Add a scoop of shrimp to each romaine leaf.

11. Top with red onion, celery, and blue cheese.

12. Serve and eat.

Loaded Cauliflower Salad

Some people's favorite lunch is a baked potato or loaded potato wedges. This loaded cauliflower salad tastes a lot like a loaded potato, but it lacks the excessive carbohydrates.


● 1 large head cauliflower, cut into florets

● 6 slices bacon

● 1/2 cup sour cream

● 1/4 cup mayonnaise

● 1 tbsp. lemon juice

● 1/2 tsp. garlic powder

Kosher salt

● Freshly ground black pepper

● 1 1/2 cup shredded cheddar

● 1/4 cup finely chopped chives


1. Boil about 1/4 inch of water in a large skillet.

2. Add cauliflower and cover the pan. Let the cauliflower steam for about 4 minutes, or until tender.

3. Drain and let the cauliflower cool as you make the other ingredients.

4. Cook bacon until crispy in a skillet over medium heat. This will be about 3 minutes per side.

5. Transfer the bacon to a paper towel-lined plate. Drain and chop the bacon.

6. Whisk the sour cream, mayonnaise, lemon juice, and garlic powder in a large bowl.

7. Add cauliflower to the bowl and toss gently.

8. Season with salt and pepper.

9. Fold in bacon, cheddar, and chives.

10. You can serve either warm or at room temperature.

Recipes – Dinner

Many people look forward to dinner the most out of all of their meals. It is a

great way to reward yourself for your hard day's work and effort. Here are

some great keto dinner recipes to try out:

Keto Mac & Cheese

Mac & cheese is a lot of people’s favorite meal, but it is a definite no-go for

those on a keto diet. This keto mac & cheese recipe delivers the same

cheesy goodness as regular mac & cheese without the guilt.

● 1 tbsp. hot sauce (optional)

● Freshly ground black pepper


● 4 oz. pork rinds, crushed

● 1/4 cup freshly grated Parmesan

● 1 tbsp. extra-virgin olive oil

● 2 tbsp. freshly chopped parsley, for garnish


1. Preheat oven to 375 degrees Fahrenheit.

2. Butter a 9 by 13 inch baking dish. Set aside.

3. Add cauliflower and two tablespoons of oil to a large bowl and toss.

Season with salt.

4. Spread cauliflower onto two large baking sheets. Roast for about 40

minutes, or until tender and lightly brown.

5. As the cauliflower is roasting, make the cream. Heat the cream in a

large pot over medium heat.

6. Bring to a simmer and then decrease heat to low.

7. Add cheeses and stir until melted. Remove from heat.

8. Add hot sauce and season with salt and pepper.

9. Fold in roasted cauliflower.

10. Move mixture to the prepared baking dish.

11. Stir pork rinds, parmesan, and oil in a medium bowl. Sprinkle

over the cauliflower and cheese.

12. Bake for about 15 minutes, or until golden.

13. You can bring the oven to a broil for about 2 minutes after.

14. Garnish with parsley.

15. Serve and eat.

Keto Fried Chicken

Even though chicken is a good ingredient for those on a keto diet, fried

chicken is avoided because of the carbohydrate filled batter. This keto

friendly fried chicken is delicious and tasty, but it does not have excessive



● 6 bone-in, skin-on chicken breasts (about 4 lbs.)

● Kosher salt

● Freshly ground black pepper

● 2 large eggs

● 1/2 cup heavy cream

● 3/4 cup almond flour

● 1 1/2 cup finely crushed pork rinds

● 1/2 cup freshly grated Parmesan

● 1 tsp. garlic powder

● 1/2 tsp. paprika


● 1/2 cup mayonnaise

● 1 1/2 tsp. hot sauce


1. Preheat oven to 400 degrees Fahrenheit.

2. Line a large baking sheet with parchment papers.

3. Pat chicken dry paper towels. Season with salt and pepper.

4. Whisk eggs and heavy cream together in a shallow bowl.

5. Combine almond flour, pork rinds, parmesan, garlic powder, and

paprika in a separate bowl. Season with salt and pepper.

6. One at a time, dip a chicken piece into the egg mixture and into the

almond flour mixture.

7. Press the almond flour into the coat. Place on the prepared baking


8. Bake for about 45 minutes, or until the chicken is golden and the

internal temperature is 165 degrees Fahrenheit.

9. As the chicken is baking, combine the mayonnaise and hot sauce in a

medium sized bowl. You can adjust the exact amount of hot sauce

based on your preferred spiciness level.

10. Serve chicken warm.

Keto Meatballs

Even though meatballs are fat and protein heavy, traditional meatballs have

to be avoided on keto because they use flour as a binding agent. This

meatball recipe, however, uses cheese instead of flour, making it a keto

friendly alternative.



● 1 lb. ground beef

● 1 clove garlic, minced

● 1/2 cup shredded mozzarella

● 1/4 cup freshly grated Parmesan, plus more for serving