Look no further if you’re on a keto diet and need some simple, make-ahead meal inspiration! We’ve rounded up 30 keto meal prep ideas that are perfect for busy weekdays, lazy weekends, or whenever you just don’t feel like cooking from scratch.
Whether you’re new to the low-carb lifestyle or just want to stay on track without spending hours in the kitchen, these keto-friendly meal prep recipes are here to make your life easier. From protein-packed lunches and satisfying dinners to quick breakfast options, there’s something for everyone—no bland chicken-and-broccoli in sight!
So grab your containers, fire up the stove (or slow cooker), and let’s get prepping. Your future hungry self will thank you!
Let’s be honest—coming up with new keto meal prep ideas every week can feel like a full-time job. That’s exactly why I’ve pulled together this list of mouthwatering keto-friendly meal prep recipes to keep things easy, satisfying, and 100% low-carb.
From quick and tasty breakfasts you can grab on the go, to hearty lunches and dinners that reheat like a dream, these recipes are designed to make your life simpler (and more delicious). Even if your family isn’t following a keto diet, trust me—they’re going to love these meals just as much as you do.
If you’re wondering what types of foods work best for keto meal prep, the answer is: plenty! The key is sticking to low-carb, high-fat ingredients that keep you full, energized, and in ketosis. Here’s a simple breakdown of what to stock up on:
1. Protein (The Foundation of Most Meals). You’ll want to include a solid source of protein in each meal. These options cook well in bulk and store beautifully:
Chicken breast or thighs
Turkey breast or ground turkey
Beef – steak, ground beef, or roast
Pork – tenderloin, pork chops, or pulled pork
Fish – like salmon, cod, tuna, or sardines
2. Healthy Fats for Keto. These are your fuel! Add them to meals for flavor and satiety:
Avocados (fresh or mashed into guac)
Coconut oil and MCT oil
Olive oil – perfect for dressing or drizzling
Nuts like almonds, walnuts, or macadamia
Seeds like chia, flax, hemp, or pumpkin
3. Non-Starchy Veggies (Low in Carbs, High in Fiber). You’ll be surprised how satisfying these can be:
4. Eggs and Dairy (Keto’s Best Friends). Easy to prep and super versatile:
Whole eggs (boiled, scrambled, or baked into muffins)
Egg whites if you’re watching fat content
Cheese – mozzarella, cheddar, goat cheese, or feta
Full-fat Greek yogurt (plain and unsweetened only!)
5. Herbs, Spices, and Flavor Boosters. These take your meal prep from boring to brilliant:
Garlic, ginger, and turmeric
Cumin, chili powder, paprika
Lemon juice and vinegar (apple cider or balsamic – in moderation)
Fresh herbs like parsley, basil, or cilantro
6. Keto Snacks for On-the-Go. Snacks help keep you on track between meals:
Pork rinds
Nut butters (look for no-sugar-added)
Keto protein bars or shakes
Olives and pickles
Pro Tip: Batch cook your proteins and veggies, portion everything into containers, and mix and match throughout the week. Easy, customizable, and totally keto-approved!
Tips for Making Keto Meal Prep Easier and More Efficient
Prepping meals ahead of time doesn’t have to feel like a chore. With just a little strategy and the right tools, you can make your keto meal prep faster, smarter, and stress-free. Here’s how:
Invest in Good-Quality Meal Prep Containers. Seriously—airtight containers are a game changer. Choose BPA-free, freezer-safe, and microwave-friendly options to keep your food fresh and ready to grab.
Read the Recipe Instructions First. Not all keto freezer meals are created equal. Some are meant to be fully cooked before freezing, while others are best prepped raw and cooked later. Always double-check before you portion.
Choose Multi-Purpose Ingredients. Save time and money by using ingredients that work across multiple meals. For example, bake a few chicken breastsand use them throughout the week in salads, casseroles, and keto wraps.
Use Time-Saving Appliances. A slow cooker or Instant Pot is your best friend when it comes to easy keto meal prep. Toss everything in, set it, and walk away. Perfect for batch cooking soups, stews, or shredded meat.
Don’t Skip the Labels. Once your meals are packed, label the containers with the name of the dish, date, and quick reheating instructions. Trust me—future you will be thankful.
Is Meal Prep Good on a Keto Diet?
Absolutely—meal prep is one of the best things you can do on a keto diet (and honestly, for any way of eating). If you’re trying to stick to low carb, high fat meals, planning ahead is a total game changer.
When you prep your keto meals in advance, you’re setting yourself up for success. No more scrambling for something to eat when you’re hungry, no more grabbing random food that throws off your macros. It helps you stay in ketosis, keeps your carb intake in check, and gives you peace of mind knowing there’s always something delicious and keto-friendly ready to go.
Plus, keto meal prep saves you time and money. You can shop smart, cook once, and eat well all week—no need to rely on takeout or convenience foods that don’t fit your goals.
Whether you’re prepping full dinners, quick breakfasts, or grab-and-go snacks, a little planning goes a long way on a ketogenic lifestyle.
Main Steps For Meal Prep
Plan your meals: Decide on the meals you want to prepare for the week, including breakfast, lunch, dinner, and snacks. Take into consideration your dietary goals, taste preferences, and the nutritional requirements of a ketogenic diet.
Make a grocery list: Based on your meal plan, create a shopping list of all the ingredients you’ll need to make the keto recipes.
Prep the ingredients. Wash, chop, and prepare all of your ingredients ahead of time to make everything easier.
Cook your recipes. Follow recipe instructions and cook your meals as needed.
Portion your meals. Portion each meal into individual containers or bags, then label them with the dish’s name and the date it was prepared.
Store them properly. Store each meal in the fridge or freezer, depending on when you eat them.
This vegan keto berry smoothie recipe is going to rock your world! We’ve got triple berry goodness from strawberries, raspberries, and blueberries in this plant-based and low-carb smoothie.
This keto strawberry smoothie is ultra creamy, naturally sweet, and so easy to make—it might just become your new go-to low-carb breakfast or snack. Packed with flavor and made using only 4 simple ingredients, this low-carb smoothie is the perfect refreshing treat to satisfy your sweet cravings while staying on track. With just 4g net carbs per serving, it’s a delicious and guilt-free way to enjoy strawberries on a keto diet. Whether you're blending it up for a quick morning boost or a post-workout snack, this smoothie delivers both taste and nutrition in every sip.
This quick and simple keto oatmeal recipe is ready in just 5 minutes with only 5 ingredients. It’s the ideal low-carb breakfast that resembles to traditional oatmeal that is super filling and loaded with nutrients.
These super-easy-to-make Keto Chocolate Crepes will satisfy your sweet tooth at any time of the day — though they are at their best as an indulgent dessert. These crepes are also an essential part of a keto brunch or a lazy weekend breakfast.
These keto pancakes made with coconut flour are thick, extra fluffy, and incredibly satisfying. They're the perfect low-carb breakfast option when you’re craving something cozy and classic. Super easy to whip up, these pancakes are naturally gluten-free and only require a handful of ingredients. Serve them hot off the griddle with a generous pat of butter and your favorite sugar-free syrup for the ultimate keto-friendly breakfast that tastes just like the real thing—only without the carbs.
A delicious savory keto snack or breakfast recipe you can meal prep and eat on the go. These keto egg bites are easy to make, they’re low calorie, high fat, low carb, and gluten-free.
Super easy to make and absolutely delicious, these keto egg muffins are the perfect make-ahead breakfast for busy mornings. Packed with protein, naturally gluten-free, and low in carbs, they’re a healthy grab-and-go option that fits into any keto, paleo, or low-carb lifestyle.
My favorite keto breakfast sandwich is low in carbs, high in healthy fats and off the charts in flavor! The sausage on the outside is the perfect touch to make you not miss the bread at all!
These crispy keto chicken nuggets are truly a game-changer! Ready in just 30 minutes, this recipe delivers juicy, golden nuggets that are low in carbs, baked (not fried), and incredibly flavorful.
Hard boiled egg blt bites are a protein packed, lower carb alternative to the classic sandwich. These bites make a yummy and satisfying make ahead lunch or appetizer.
These Easy Baked Keto Chicken Meatballs are a go-to for anyone following a low-carb, gluten-free, or keto lifestyle. Juicy, flavorful, and ready in under 30 minutes, they make the perfect high-protein addition to any meal or a satisfying snack on their own. Made with lean ground chicken, Parmesan cheese, and a blend of fresh herbs and seasonings, these meatballs are baked to perfection—no frying required. Whether you’re prepping lunches for the week or looking for a crowd-pleasing appetizer, these keto chicken meatballs are versatile, delicious, and incredibly easy to make.
This Salmon Patty Recipe is just so delicious! With fresh salmon, Dijon mustard, lemon juice, fresh parsley, egg, almond meal (or bread crumbs if you prefer)…. It's gluten-free, low-carb, packed with flavor, and full of all kinds of healthiness. Plus, they're great for freezing, and perfect for meal prep!
This simple and delicious Mason Jar Keto Greek Salad is a perfect grab and go meal to stay on track, even on busy days! This easy make-ahead lunch recipe will make sure that you’re getting lots of delicious and healthy vegetables in your diet too!
Learn how to make juicy instant pot shredded chicken that's loaded with flavor. Made with just 5 ingredients, it's the best way to prepare shredded chicken that's super versatile.
This 5 ingredient Slow Cooker Keto Barbecue Pulled Pork recipe is loaded with flavor, while still being incredibly easy to make. Just add your ingredients to the slow cooker and let it works its magic, low and slow. The end result it juicy, fall apart tender meat.
Made with just a handful of simple ingredients and ready in under 30 minutes, this keto cream of mushroom soup is rich, velvety, and packed with deep mushroom flavor. It’s the perfect low-carb alternative to traditional condensed cream of mushroom soup—ideal for enjoying on its own or using as a base in casseroles and other recipes.
A delicious keto chicken and vegetable soup that can help you reach your weight loss goals – especially when used as part of my 5 Day Soup Diet! Make it once and reheat all week with great results!
This quick bolognese sauce recipe is the perfect choice for a hearty and comforting meal. Rich, thick, and bursting with delicious flavors, this sauce is made with a combination of ground beef, tomatoes, herbs, and spices. It's the ultimate home-cooked comfort food that's ready in just 30 minutes.
This hearty keto chili recipe features tons of meat, peppers, spices and tomatoes! At about 8 net carbs per serving this low carb, no bean chili will become a family favorite!
This easy Chicken Cordon Bleu Casserole is a comforting twist on the classic dish—bringing all the familiar flavors of traditional cordon bleu into a simple, family-friendly weeknight dinner. Made with tender shredded chicken, savory diced ham, and smothered in a rich, cheesy cream sauce, this casserole is baked until bubbly and golden on top.
Are you tired of same-ol’ tacos that always seem to fall apart and make a mess? Well, fear not, my friends, because the solution to all your taco troubles has arrived in this beautiful form- a taco casserole!
If you're missing pizza on your low-carb or keto diet, this crustless pizza is the perfect solution. It's a quick and easy one-pan dinner that’s loaded with all your favorite toppings—minus the carbs. Ready in just 20 minutes, this low-carb comfort food is ideal for busy weeknights when you want something satisfying without spending hours in the kitchen.
This quick and easy Instant Pot Chicken Parmesan is the answer to your weeknight dreams!! And since it’s made in the Instant Pot, it’s ready in minutes!
Meal Prep Pizza Chicken! Chicken dinner winner! This one skillet, low carb meal takes 20 minutes to make and has all the flavors of pizza without the carbs. Low Carb + Gluten Free + Low Calorie
Keto pork chops are a delicious and easy one-pan meal your family will love. Served with the perfect sauce for pork chops, keto butter garlic sauce. I think you'll agree it's an easy way to cook your main dish, side dish, and sauce all in one pan!
This oven-baked chicken breast is incredibly juicy, tender, and full of flavor—made with just 4 simple ingredients and ready in only 20 minutes! It's the perfect easy dinner recipe for busy weeknights and can be paired with your favorite low-carb side dishes for a satisfying and wholesome meal. Whether you're following a keto lifestyle or just looking for a healthy baked chicken recipe, this one is a go-to that turns out perfectly every time.
I'm so excited you are here. I’m the girl behind MyKetoPlate. I am a proud keto blogger beginner, sharing my favorite keto recipes. Here you can find only easy, healthy, low carb recipes
