Looking for some great keto meal prep ideas for weight loss? Add these delicious keto meal-prepping recipes to your weekly rotation!
I’m Chantal. Welcome to Ironwild Fitness!
Looking to go all-out on a keto meal plan?
First up, before you read this post, you should know a few things about me.
(You know, so you’re not just trusting some complete rando on the internet.)
One thing worth mentioning is that I am NOT a doctor or registered dietitian. I am not here to give you medical advice or tell you exactly what to eat.
I’m not allowed to do that – so take my advice (and eat these delicious keto meal preps) at your own risk.
However, I am a certified personal trainer and I’m also a certified nutrition coach.
So while I’m not able to tell you how many calories to eat, I am able to give you some ideas, inspiration, and general tips regarding food and exercise.
I like to think that after seven years of doing nothing but raising babies and learning about exercise and nutrition, I know a little bit more about those two things than the average person.
So as you read these keto meal prep ideas for weight loss, keep that all in mind. 🙂
Why keto meal prep ideas?
I will be straight up with you – I don’t believe in the keto diet long-term.
It can be a great tool to expedite weight loss, but I don’t advocate for an overly restrictive diet in any way.
To me, any diet that eliminates grains long-term just screams, “Look at me, I’m UNSUSTAINABLE!”
That being said, I do think that most people overeat carbohydrates and could benefit from doing something low-carb for a while.
If you’re looking for a way to kickstart your weight loss journey, keto really can do wonders.
For some people, it can be the best way to lose a significant amount of weight.
In order to do this, meal prepping is key.
But of course, there’s a healthy way to do keto (with healthy fats and a lot of fruit and veggies), and there’s a sketchy way to do it. (In my opinion.)
The sketchy way involves a lot of unhealthy fats and still allows for a lot of processed foods.
These keto meal prep ideas are NOT going to be that.
Related Reading: Beginner List Of Good Fats To Eat
I decided to write this post because I want to inspire those who want to try keto to eat healthier overall – not just low-carb.
Less processed food and less sugar are important, too.
If you REALLY want to learn more about how to lose weight in a sustainable way, my online nutrition course is what you need. It’s a great place to start fresh, learn how to set your calories and macros, and address the mental and emotional aspects of food all at once.
Anyhow, I know it’s hard to stay motivated when your food is boring, so I hope that this list of keto meal prep ideas for weight loss keeps you inspired.
Keto and Low-Carb Basics
If you’re new to the world of keto and low-carb diets, you may be wondering what all the fuss is about.
Is there science behind it? Why is it working for so many people?
Seriously, what’s it all about?
Before we jump into those low-carb meal prep ideas you’re hoping to learn about, let’s talk about why keto works.
The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate, high-fat diet that has gained popularity for its potential benefits in weight loss and various health conditions.
The diet is designed to induce a state of ketosis in the body, where the primary source of energy shifts from carbohydrates to fats.
Related Reading: 27 Delicious High Protein Meal Prep Ideas
Here’s a brief scientific explanation of how the keto diet works:
Reduced Carbohydrate Intake:
- The keto diet severely restricts the intake of carbohydrates, typically to around 5-10% of total daily caloric intake. This restriction aims to deplete the body’s glycogen stores, which are the stored form of carbohydrates.
Transition to Ketosis:
- With reduced carbohydrate intake, the body turns to alternative sources of energy. In the absence of sufficient carbohydrates, the liver begins to break down fat into ketones. Ketones serve as an alternative fuel source for the body and the brain.
- Ketosis is a metabolic state in which the concentration of ketones in the blood is elevated. This shift from using glucose (from carbohydrates) to ketones (from fats) for energy is what defines the ketogenic state.
Increased Fat Metabolism:
- In ketosis, the body becomes efficient at burning fat for fuel. Fats, both from the diet and from stored body fat, are broken down into fatty acids and then converted into ketones by the liver.
- The ketogenic diet may help control appetite. Ketones have been suggested to have an appetite-suppressing effect, and the diet’s high-fat content can contribute to a feeling of satiety.
Stabilized Blood Sugar Levels:
- The diet can lead to more stable blood sugar levels because it minimizes the consumption of carbohydrates, which are the primary drivers of blood sugar spikes.
- Some studies suggest that the keto diet may improve insulin sensitivity, which is beneficial for individuals with insulin resistance or type 2 diabetes.
- As the body relies on stored fat for energy in the absence of carbohydrates, individuals on the keto diet may experience significant weight loss, particularly in the form of body fat.
It’s essential to note that while the keto diet has been associated with certain benefits, it may not be suitable for everyone, and long-term adherence can pose challenges.
Again, individuals considering the keto diet should consult with healthcare professionals to ensure it aligns with their health goals and is safe for their specific circumstances.
Okay, I hope that helps – are we good?
Now, really quickly, I want to write you a short list of keto essentials you may want to just add to your weekly grocery list now. Many of these ingredients will be used on repeat as long as you’re on the keto diet.
You’ll likely need to load up on these items at the grocery store pretty regularly, so it’s a good idea to keep some of these simple ingredients on hand if you’re serious about meal planning.
Keto Meal Prep Staples
Keep these items on hand to make it easier to stick to the plan:
- Cauliflower rice
- Chicken breasts
- Almond flour
- Zucchini noodles
- Ground beef
- Cheddar cheese
- Coconut flour
- Avocado oil
- Chicken thighs
- Sour cream
- A variety of sausage
- Your favorite low-carb tortilla variety
- Cruciferous veggies
Let’s get to those keto meal prep recipes we were talking about!
30+ Delicious Keto Meal Prep Ideas for Weight Loss
For convenience and organizational purposes, I’m going to divide these keto meals and other keto meal prep ideas into a few different groups.
You’ll find breakfast keto meal prep ideas, lunch and dinner keto meal prep recipes, and keto snack ideas. We’ll finish off with keto-friendly dessert ideas.
Keto Breakfast Meal Prep Ideas
1. Keto Breakfast Bowls (Make Ahead)
This is a great keto meal prep idea that is specifically just for breakfast. It has a whole bunch of 5-star reviews, meaning the crowd has spoken.
However, just beware that this particular recipe is heavy on the cauliflower, so if you’re not a fan, you might want to skip to the next recipe.
2. Turkey Sausage & Feta Egg Cups
It may seem like a weird combination, but this recipe for turkey & feta cheese egg muffins is surprisingly delicious.
(Trust me, I’ve made it several times.)
I like this recipe in particular because it’s super versatile – switch out veggies and cheeses as you see fit!
3. Keto Breakfast Casserole
Who doesn’t love a good casserole? They are so easy and convenient to make for bulk meal preps.
This keto breakfast casserole is a popular low-carb choice when it comes to keto meal prep ideas for weight loss.
4. Keto Breakfast Enchiladas
Say what? Keto breakfast enchiladas? This has to be one of the best, most creative keto meal prep recipes.
Just make sure you have egg wraps or low-carb tortillas on hand to keep it keto. (Luckily there are a lot of options these days!)
5. Healthy Keto Crustless Quiche
I love a good quiche (or frittata) because they are easy to freeze and reheat.
This mushroom quiche is full of healthy veggies that pair well with your favorite cheese. Check out the recipe here!
6. Keto Ham & Cheese Breakfast Biscuits
Missing bread and carbs in general? These almond-flour biscuits with ham and cheese are a gluten-free compromise that you’re sure to love.
Did I mention that they have over 6 HUNDRED reviews with an average of 4.5 stars? I’d say they’re definitely worth a try!
7. Keto Sausage Balls
If you’re into breakfast sausage, you’ll love this one.
(Don’t just take my word for it – there are over 700 raving reviews for this recipe!)
The best part? This recipe calls for only five ingredients and is super easy to make! It’s really an easy recipe!
How’s that for an amazing keto meal prep idea?
Keto Meal Prep Ideas for Lunch & Dinner
8. Cajun Sausage and Vegetables
If you’re looking for a keto meal prep that’s super simple and works great for a bulk prep, this is the recipe you’ll want to test out.
The great thing about it is that you can easily switch up your sausage for kielbasa or (something lean).
You can also customize your protein and veggies quite easily. It’s an especially healthy meal if you choose preservative-free and all-natural sausage!
Related Reading: 10 Healthy Sheet Pan Dinner Ideas (Perfect For Weeknights!)
9. Keto No Bean Chili
This is a great keto dinner idea for those rainy or cold fall and winter days!
(And you can make it even easier by using a slow cooker and making enough for an entire week.)
I have personally never heard of a chili without beans, but if you’re focused on fat and protein, then it’s certainly worth a try! Check out the recipe here.
10. Low Carb Beef Stir Fry
This beef stir fry meal prep is perfect for both a lunch or dinner keto meal prep. It’s simple but still flavorful. Delicious!
11. Keto Pepper Steak
BEEF – it’s what’s for dinner!
This recipe from Low Carb Yum is a great keto meal prep to add to your weekly rotation. It’s a quick stir fry that only requires one pan, and it’s easy to modify the protein by adding more meat.
12. Keto Sloppy Joe Casserole
If you’re a cheese lover like I am, you’ll love this keto sloppy joe casserole.
The best part about it is that you can meal prep several casseroles in advance, freeze them, and save them for emergency keto dinners. Go check it out!
13. Keto Taco Salad
Megan Seelinger’s easy keto taco salad recipe has been shared over 200,000 times on Pinterest (it must be good)!
If you’re looking for easy, classic, and delicious, this might be one of the best keto meal prep ideas for you. Try it and let me know what you think!
14. Antipasto Meal Prep (Cold)
If you’re a fan of charcuterie-style food, this is the keto meal prep idea for you!
Chock full of Italian flavor, this low-carb meal prep is a great way to fill up on fats and proteins. It’s highly customizable and super easy!
Keto Meal Prep Snacks
15. Cheesy Cauliflower Bites:
Transform cauliflower into a crispy and savory snack by coating florets with a mixture of Parmesan cheese, almond flour, and spices. Bake until golden brown for a satisfying low-carb alternative to traditional cheesy snacks.
Here’s a recipe if you need more deets!
16. Avocado and Bacon Deviled Eggs:
Deviled eggs – you either love them or you hate them! But in the case that you’re a deviled eggs fan, here’s a great keto-friendly snack to prep.
Elevate classic deviled eggs by adding creamy avocado and crispy bacon bits to the filling.
Packed with healthy fats and protein, these make for a flavorful and satisfying keto-friendly snack.
17. Spicy Jalapeño Poppers:
Slice jalapeños in half, stuff them with a mixture of cream cheese and shredded cheddar, then wrap them in bacon.
Bake until the bacon is crispy for a spicy, cheesy, and satisfying bite-sized treat.
P.S. These are AH-mazing on the Traeger!
18. Zucchini Chips:
Slice zucchini thinly, coat with olive oil, and sprinkle with your favorite keto-friendly seasoning.
Bake until crispy for a crunchy and guilt-free alternative to potato chips.
If you need something crunchy to add to your keto meal preps, give this recipe a try!
19. Salami and Cream Cheese Roll-Ups:
Take slices of high-quality salami, spread a layer of cream cheese, and roll them up.
These savory roll-ups are quick to prepare and perfect for a protein-packed, on-the-go snack.
You can probably figure out how to make these on your own, but just in case, here’s a great recipe to try.
20. Buffalo Cauliflower Bites:
Toss cauliflower florets in a buffalo sauce made with butter and hot sauce, then bake until crispy.
These spicy bites mimic the flavors of traditional buffalo wings without the carbs.
Need the recipe? This one looks delicious.
21. Smoked Salmon Cucumber Bites:
Slice cucumbers into rounds and top them with smoked salmon, cream cheese, and a sprinkle of dill.
These elegant bites are rich in omega-3 fatty acids and make for a refreshing snack.
22. Keto Guacamole with Veggie Sticks:
Whip up a guacamole using ripe avocados, tomatoes, onions, and lime juice.
Pair it with colorful vegetable sticks like bell peppers, celery, and cucumber for a satisfying and nutrient-packed snack.
23. Sausage Stuffed Mushrooms:
Remove the stems from large mushrooms and fill them with a mixture of ground sausage, cream cheese, and herbs.
Bake until bubbly and golden for a savory and hearty keto-friendly snack.
24. Crispy Prosciutto-Wrapped Asparagus:
Wrap asparagus spears with thin slices of prosciutto and roast until the asparagus is tender and the prosciutto is crispy.
This simple yet elegant snack is a delightful combination of flavors and textures. (Also makes a great appetizer!)
Keto-Friendly Dessert Ideas
Need a few keto dessert ideas to add to your keto meal prep recipes?
Here are some indulgent keto-friendly dessert ideas to satisfy your sweet tooth!
25. Chocolate Avocado Mousse:
Blend ripe avocados with unsweetened cocoa powder, a sugar substitute, and vanilla extract for a creamy and rich chocolate mousse.
Chill in the refrigerator for a guilt-free, decadent dessert.
26. Keto Cheesecake Bites:
Create a keto-friendly cheesecake mixture using cream cheese, almond flour, and a sugar substitute.
Portion into bite-sized servings and refrigerate for a satisfying and creamy treat.
27. Coconut Flour Chocolate Chip Cookies:
Replace traditional flour with coconut flour and use sugar substitutes to create chewy and delicious chocolate chip cookies. Enjoy a guilt-free dessert with fewer carbs.
If you’re missing your cookies on the keto diet, give this recipe a try!
28. Berry Parfait with Whipped Cream:
Layer fresh berries, sugar-free whipped cream, and a sprinkle of crushed nuts for a colorful and refreshing dessert.
This parfait is not only visually appealing but also a delightful combination of textures.
29. Keto-Friendly Panna Cotta:
Combine heavy cream, gelatin, and a sugar substitute to create a silky-smooth panna cotta. Top with a berry compote or a few crushed nuts for added flavor and texture.
30. No-Bake Peanut Butter Bars:
Mix together almond flour, sugar-free peanut butter, and a sugar substitute to create a no-bake, indulgent dessert.
Cut into bars and refrigerate for a quick and satisfying sweet treat.
31. Chocolate Covered Strawberries:
Dip fresh strawberries in melted sugar-free chocolate for a classic and elegant keto-friendly dessert. Allow them to cool and harden for a sweet and juicy treat.
What’s not to love?
P.S. Did you know they make keto-friendly whipped cream these days? It’s also a great option for a dessert!
32. Almond Flour Brownies:
Swap traditional flour for almond flour in your brownie recipe, and use a sugar substitute for sweetness.
These fudgy brownies will satisfy your chocolate cravings without the extra carbs.
Here’s a great recipe to add a sweet treat to your weekly keto meal prep rotation.
33. Keto-Friendly Tiramisu Cups:
Layer almond flour sponge cake with a coffee-flavored mascarpone filling for a low-carb twist on the classic tiramisu. Enjoy this sophisticated dessert in portion-controlled cups.
Need something you can easily take on-the-go? Here’s a recipe for cute, portable keto tiramisu cups.
34. Avocado Lime Cheesecake Jars:
Combine avocado, lime juice, cream cheese, and a sugar substitute to create a tangy and refreshing cheesecake mixture. Portion into jars for a convenient and satisfying dessert.
These keto-friendly desserts are proof that you can still enjoy sweet treats while adhering to a low-carb lifestyle.
Experiment with different flavor combinations and get creative in the kitchen to find your favorite guilt-free indulgence!
That’s it for our list of keto meal preps today!
I hope these keto-friendly recipes inspire you to stick to your low carb diet.
Adopting a ketogenic lifestyle can be both satisfying and healthful, but efficient meal prep is a key component to success on the journey.
The variety of keto meal prep ideas discussed in this article not only cater to diverse tastes but also emphasize the importance of balance and nutrition.
Whether you’re a busy professional, a fitness enthusiast, or someone seeking a sustainable way to maintain a low-carb diet, the versatility and simplicity of keto meal prep make it an accessible choice for everyone.
By investing time in thoughtful planning and preparation, you not only save time and effort but also ensure that your meals align with your health and wellness goals.
With these creative keto meal prep ideas, you can embark on a flavorful and enjoyable keto journey while reaping the benefits of sustained energy, mental clarity, and overall well-being.
Happy cooking and may your keto meal prep be as fulfilling as the lifestyle it supports!
Until next time,