Meal Prep Plan: How I Prep a Week of Simple Keto Meals
Does it feel like you’re always eating the same thing on repeat while managing your macros? Sometimes all it takes is a little fresh inspiration to kick things up and break out of the rut. This meal plan does exactly that, while still carefully managing your carb count. You’ll enjoy easy egg breakfasts, a mix of make-ahead lunches, and easy weeknight dinners that start with a variety of different proteins.
In this meal prep plan, I’ll walk you through prepping a week’s worth of keto-friendly breakfasts, lunches, and dinners, and lay out everything you’ll need to get it done. With about two hours of meal prep, you’ll tackle all of the hands-on tasks, like chopping and slicing, as well as some of the cooking for the week. So, while there is some cooking required throughout the week, the upfront legwork is already done, which means you’ll just need to grab what you need from the fridge and step up to the stove. Dinner is on the table a little faster, and there are fewer dirty dishes to clean up throughout the week. Here’s how to get it done.
Looking for more keto-friendly meal plans? Here Are 11 Weeks’ Worth of Low-Carb and Keto Meal Plans.
Meal Prep Goals
- Breakfast: A filling, make-ahead option for busy mornings (five days).
- Lunch: Easy lunches that require no extra prep and can make use of leftovers (five days).
- Dinner: A variety of nourishing meals with the ability to prep components in advance (five days).
- Nutritional Goals: This week’s meal plan keeps macronutrients within the recommended ranges for the keto diet without eating the same thing night after night. This means 60 to 75% of calories come from fat, 15 to 30% of calories come from protein, and 5 to 10% of calories come from carbohydrates.
Meal Prep Snapshot
- Feeds: Two people
- Prep Time: About 2 hours
- Meals Covered: About 80% (no weekend meals)
- Weeknight Cooking Required? Moderate. Most dinner elements are prepared and require light cooking to bring them to the table.
- Sausage and Spinach Egg Muffins + Avocado
This week’s shopping list relies on a mix of produce, dry and refrigerated pantry basics, and store-bought conveniences. Shop your pantry, refrigerator, and freezer before setting foot in the store (or opening your grocery delivery app) to avoid adding items to the cart that you already have on hand. I also used staple ingredients like olive and vegetable oils, kosher salt, and black pepper that are not listed here.
- Produce: 3 ounces sliced cremini mushrooms, 1 medium yellow onion, 1 medium red onion, 1 ounce baby spinach, 6 medium avocados, 2 stalks celery, 1 small bunch fresh parsley, 1 small bunch fresh cilantro, 1 head Bibb lettuce, 2 medium lemons, 2 medium limes, 1 small head green cabbage (2 to 3 pounds), 1 head garlic, 1 pound cauliflower rice, 1-inch piece fresh ginger, 1 pound zucchini, 1 small bunch scallions, 1 bag arugula
- Meat & Seafood: 8 ounces sugar-free uncooked pork breakfast sausage, 1 rotisserie chicken, 12 slices no-sugar-added bacon (optional, for serving with chicken salad), 1 pound bag frozen shrimp, 12 to 16 ounces kielbasa sausage, 2 1/2 pounds boneless, skinless chicken thighs, 1 pound ground pork, 2 pounds thick-cut New York strip steaks
- Refrigerated & Frozen: 8 large eggs, 1 (12-ounce) bag frozen asparagus spears, 1 bag frozen broccoli, 1 stick unsalted butter
- Pantry: 3 tablespoons ghee, 1/2 cup roasted red pepper, 1/2 cup slivered or sliced almonds, 2 tablespoons red wine vinegar, 1 tablespoon apple cider vinegar, 1 teaspoon Dijon mustard, 1 tablespoon whole-grain mustard, 1/4 teaspoon caraway seeds, 1/2 teaspoon dried oregano, 1/2 teaspoon ground cumin, 1 jar tomato salsa, 3 tablespoons tamari or soy sauce, 1 tablespoon sambal oelek or Asian chili-garlic sauce, 2 teaspoons toasted (Asian) sesame oil
Power Hour: How to Get the Prep Done
- Make egg muffins. While the oven heats to 400°F, prepare the egg muffins according to the recipe instructions. Then prep the chicken carnitas according to the recipe instructions.
- Cook egg muffins and carnitas. Slide the egg muffins and baking dish with the chicken carnitas into the oven. The egg muffins will take about 15 minutes to cook. Cook the chicken for 25 minutes more, then broil, according to the recipe instructions. Cool the egg muffins in the pan on a wire rack and let cool for 2 to 3 minutes, then remove, cool completely, and store in an airtight container in the refrigerator. Cool the chicken completely, then store in an airtight container in the refrigerator.
- Prep vegetables. For the chicken salad, dice 2 stalks celery, thinly slice 1/2 cup roasted red pepper and 1/4 red onion, chop 1 handful fresh parsley, and place in a large bowl. For the Kielbasa and Cabbage Skillet, core and chop 1/2 head green cabbage into rough 1-inch pieces (about 8 cups). Store in an airtight container in the refrigerator. For the Pork and Zucchini Stir-Fry, cut the zucchini into 1/2-inch-thick half-moons. Store in an airtight container in the refrigerator. For the Roasted Shrimp and Asparagus, thinly slice 1 lemon; store in a small, airtight container in the refrigerator. For the Garlic Butter Steak Bites, mince 4 cloves garlic and chop 1/4 cup fresh parsley leaves. Store separately in small airtight containers in the refrigerator. For the Chicken Carnitas Bowls, chop about 1/4 cup fresh cilantro leaves and tender stems, and store in a small, airtight container in the refrigerator.
- Assemble the chicken salad. If planning to serve the chicken salad with crumbled bacon, cook 12 slices bacon in the microwave on the stovetop. Cool completely, crumble, and store in an airtight container in the refrigerator. Meanwhile, shred the rotisserie chicken until you have about 4 cups of meat and place in the bowl with the chopped vegetables. Make the vinaigrette, according to the recipe instructions. Drizzle over the chicken salad and mix together. Store in an airtight container in the refrigerator.
- Make sauce. Whisk together the sauce for the Pork and Zucchini Stir-Fry, according to the recipe instructions. Store in a sealed jar or other airtight container in the refrigerator.
- Prep meat. For the Kielbasa and Cabbage Skillet, halve the kielbasa sausage lengthwise, then cut crosswise into 1/2-inch-wide pieces. Store in an airtight container in the refrigerator. For the Garlic Butter Steak Bites, cut the New York strip steak into 1-inch cubes. Store in an airtight container in the refrigerator.
Egg muffins are just as tasty straight from the fridge as they are warm. For a warm breakfast, heat two egg muffins in a regular or toaster oven for a few minutes. Serve each muffin with 1/2 avocado. (Net Carbs: about 4 grams)
- Monday, Wednesday, Thursday, Italian Chicken Salad Lettuce Wraps: Each day spoon some of the chicken salad into a Bibb lettuce leaf, top with crumbled bacon if desired, and dig in. (Net Carbs: 6 grams)
- Tuesday, Arugula Salad with Shrimp and Asparagus: Reheat the leftover Roasted Shrimp and Asparagus in oven until warmed through, if desired. Divide a few handfuls of arugula between bowls, top with the leftover shrimp and asparagus. Finish with a drizzle of olive oil and a squeeze of lemon juice. (Net Carbs: about 3 grams)
- Friday, Leftover Kielbasa and Cabbage: Reheat the leftover kielbasa and cabbage on the stovetop, and dig in. (Net Carbs: 1.5 grams)
- Monday, Lemony Roasted Shrimp and Asparagus: You’ll ease into the week with a super-simple dinner. While the oven heats to 400ºF, pour the frozen shrimp into a colander in the sink and run cool water over the shrimp, tossing occasionally, until defrosted, 5 to 10 minutes. Place the already sliced lemon on a baking sheet, top with the shrimp and asparagus, and cook according to the recipe instructions. (Net Carbs: about 3 grams)
- Tuesday, Kielbasa and Cabbage Skillet: Pull the sliced kielbasa and chopped cabbage from the cabbage, and cook according to the recipe instructions. You’ve got a one-skillet meal that’s on the table in under 30 minutes. (Net Carbs: 1.5 grams)
- Wednesday, Chicken Carnitas Bowls: Reheat about half of the chicken until warmed through. Heat 1 tablespoon olive oil in a large skillet over medium heat until shimmering. Add 2 cups cauliflower rice; season with salt and pepper; and cook, stirring occasionally, until softened, about 5 minutes. Remove from the heat and stir in the chopped fresh cilantro. Divide the cauliflower rice between two bowls, top with chicken carnitas, sliced avocado, and salsa. (Net Carbs: about 7 grams)
- Thursday, Spicy Ground Pork and Zucchini Stir-Fry: The prep work for tonight’s dinner is complete. Pull out the sauce, chopped zucchini, and ground pork from the fridge, and cook the stir-fry according to the recipe instructions. Save the leftovers for a weeknight lunch or dinner. (Net Carbs: 5.5 grams)
- Friday, Garlic Butter Steak Bites: You’ll end the week with an fancy-ish dinner that comes together in a flash. Since the ingredients are already prepped, tonight’s meal comes together in just 15 minutes. Season the cut steak with salt, melt butter in a large skillet over medium-high heat, and cook according to the recipe instructions. Round out dinner with a simple arugula salad with a drizzle of olive oil and squeeze of fresh lemon. (Net Carbs 1.4 grams)