Keto Meal Prep: Delicious Recipes for a Week of Low-Carb Eating

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity for its potential health benefits, including weight loss and improved blood sugar control.

One of the keys to success on the keto diet is preparation, and meal prepping can make it much easier to stick to your low-carb goals throughout the week.

In this article, we’ll share some delicious and satisfying keto meal prep recipes that will keep you on track and help you reach your health and fitness goals.

1. Keto Egg Muffins

Ingredients:

• 8 large eggs
• 1/4 cup heavy cream
• 1 cup shredded cheddar cheese
• 1/2 cup diced bell pepper
• 1/2 cup diced onion
• 1/4 cup chopped fresh spinach
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, whisk together the eggs and heavy cream until well combined.
3. Stir in the shredded cheese, diced bell pepper, diced onion, chopped spinach, salt, and pepper.
4. Grease a muffin tin with cooking spray or line it with silicone muffin liners.
5. Pour the egg mixture into the muffin cups, filling each one about 3/4 full.
6. Bake for 20-25 minutes, or until the egg muffins are set and golden brown.
7. Allow the muffins to cool before transferring them to meal prep containers.

2. Keto Cauliflower Fried Rice

Ingredients:

• 1 head cauliflower, grated
• 2 tablespoons avocado oil
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1/2 cup diced onion
• 1/2 cup diced bell pepper
• 1/2 cup diced carrots
• 1/2 cup frozen peas
• 2 large eggs, beaten
• 3 tablespoons soy sauce or tamari
• 2 green onions, thinly sliced

Instructions:

1. Heat the avocado oil in a large skillet over medium heat.
2. Add the garlic and ginger to the skillet and cook for 1 minute, or until fragrant.
3. Add the diced onion, bell pepper, carrots, and peas to the skillet and cook for 3-4 minutes, or until the vegetables are tender.
4. Push the vegetables to one side of the skillet and pour the beaten eggs into the empty side.
5. Cook, stirring constantly, until the eggs are scrambled and cooked through.
6. Stir the scrambled eggs into the vegetable mixture.
7. Add the grated cauliflower and soy sauce to the skillet and cook for 5-6 minutes, or until the cauliflower is tender.
8. Remove the skillet from the heat and stir in the sliced green onions.
9. Allow the fried rice to cool before portioning it into meal prep containers.

3. Keto Chicken and Broccoli Stir-Fry

Ingredients:

• 1 pound boneless, skinless chicken breasts, thinly sliced
• 2 tablespoons avocado oil
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 4 cups broccoli florets
• 1/4 cup soy sauce or tamari
• 1 tablespoon sesame oil
• 2 green onions, thinly sliced
• Sesame seeds for garnish (optional)

Instructions:

1. Heat 1 tablespoon of avocado oil in a large skillet over medium-high heat.
2. Add the sliced chicken breasts to the skillet and cook for 5-6 minutes, or until browned and cooked through.
3. Remove the chicken from the skillet and set aside.
4. Heat the remaining tablespoon of avocado oil in the skillet.
5. Add the minced garlic and grated ginger to the skillet and cook for 1 minute, or until fragrant.
6. Add the broccoli florets to the skillet and cook for 3-4 minutes, or until crisp-tender.
7. Return the cooked chicken to the skillet and pour the soy sauce and sesame oil over the top.
8. Cook, stirring constantly, for 2-3 minutes, or until everything is heated through and well coated in the sauce.
9. Remove the skillet from the heat and stir in the sliced green onions.
10. Garnish with sesame seeds, if desired, and allow the stir-fry to cool before portioning it into meal prep containers.

Conclusion

Following a keto diet doesn’t mean you have to spend hours in the kitchen every day. With these simple and delicious keto meal prep recipes, you can enjoy a week of low-carb eating without the hassle.

By preparing your meals ahead of time, you’ll save time and stay on track with your health and fitness goals.