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Easy and effective weight loss is the result of good planning and consistency. And in times where sticking to your goals or diet can seem a little bit hard, proper meal planning helps to makes things a whole lot easier.
The ketogenic diet is a high fat, low carb diet that requires you to follow certain macro ratios in order to enter and maintain the state of ketosis and ultimately burn fat.
Following and sticking to your macros will help you burn fat faster and more efficiently, especially if you’re looking to lose weight.
Although sometimes, this might seem like a bit of a task if you find yourself really busy, especially during the week. At times like this, meal prepping is a good way to plan ahead, keep your nutrient ratios in check and save a lot of time.
Luckily for low carb and keto dieters, there are tons of meal prep ideas and recipes to get you started even if you’re a complete beginner. These recipes work great for lunch or even dinner and breakfast.
Here are 21 easy and delicious keto meal prep recipes that will help you lose weight easily.
21 Keto Meal Prep Recipes
1) Pizza Chicken Meal Prep
This pizza chicken has all the flavour and goodness from pizza, combined with soft and tender delicious chicken. It is a really easy recipe that can be knocked up in less than 30 minutes and with less than 4 dollars.
How cool is that? Throw in some broccoli and enjoy these for dinner or even lunch. Either ways you’ll get a full stomach and happy taste buds. Of course this recipe is low carb and keto friendly and delivers only 8g net carbs per bowl.
2) Low Carb Indian Chicken Skillet
Lunch time can be a bit of a hassle sometimes especially when you’re at work, or away from home and can’t exactly find a lot of keto friendly options to enjoy. Luckily, this low carb Indian chicken skillet is one meal that you will want to try all week long.
It combines cauliflower rice, chicken thighs, green beans and more to deliver a wonderful flavour and taste. Best part is, you can knock this up in less than 30 minutes and carry it with you. And each bowl comes out at only 5g net carbs per serving. Amazing.
3) Cilantro Lime Chicken With Cauliflower Rice
When it comes to delicious chicken, there is no limit as to what you can create with it. This yummy keto meal prep recipe combines cilantro lime chicken with cauliflower rice and throws in a couple of other spices like black beans to make it even better.
Its flavour and nutrient packed and can be enjoyed any day of the week. A bowl of this has only 9g net carbs and is sure to fill you up and satisfy your cravings.
4) Keto Hamburger Salad
Although this hamburger is bun-free, you won’t be missing the buns here. Combined with avocados, bacon and more, this low carb hamburger salad is tasty and nutritious and will help you stick to your goals easier.
Related: 20 Amazing keto instant pot recipes to make dinner a breeze
5) Bacon Wrapped Asparagus Breakfast Bowls
I always say if you want to make your favourite food taste even better, just wrap it in bacon. This bacon wrapped asparagus combined with berries, eggs and lemons is one of the easiest and best breakfast ideas you can enjoy on the keto diet.
You can be sure it tastes nothing short of awesome. Plus you can easily get this done in just 20 minutes of your spare time. And for all that nutritional and tasty goodness, each serving delivers only 2g of net carbs per bowl.
6) Sesame Ginger Beef + Zucchini Noodles
This sesame ginger beef and zoodle recipe is one delight that will keep you coming back for more. It combines zoodles (zucchini noodles) and well flavoured beef to create a simple yet delicious meal you can enjoy for lunch or even dinner.
You only need a couple of ingredients to get this done which you probably already have laying in your cupboard, and just 20 simple minutes in total. Each serving delivers only 4g net carbs.
7) Low Carb Greek Chicken Meal Prep Bowls
This easy and delicious keto meal prep recipe features spice covered chicken and veggies that are baked to perfection. It tastes great and can easily be stored for later to save time.
You only need 20 easy minutes of prep time and each serving delivers only 6g of net carbs for something this good and nutritious. Try it and thank me later.
8) Low Carb Chicken Keto Meal Prep
This yummy recipe combines soft and fennel spiced chicken breasts with a diary-free creamed spinach. The spinach also packs a great taste thanks to mushrooms, bacon and a few other things.
It is one of the best low carb ways to enjoy meal prep chicken, and you can always enjoy it anytime. Each serving delivers only 3g net carbs and the entire meal can be prepared in just about 40 minutes total.
Related: 22 Easy keto lunches you can carry to work
9) Keto Meal Prep Breakfast Bombs
Mornings can be really busy at times. And when you need a quick, easy and delicious breakfast to get your charged up for the day ahead, these keto meal prep breakfast bombs will do just fine.
Made with bacon, eggs, sausage and a nice sugar-free syrup among other amazing ingredients, it delivers the nutritional and tasty goodness that helps you start your day right. And since each serving delivers only 2.4g of net carbs, you can enjoy these freely.
10) Korean Ground Beef Bowl
Enjoying Korean food without missing out on all the good flavours might seem like an impossibility on a low carb or ketogenic diet, but it’s not. This Korean ground beef bowl gets all the flavours right and still manages to keep things low carb.
It can be knocked up in a total of 20 minutes and delivers only 9g net carbs per serving.
11) Pizza Meal Prep Bowls
Just when you though pizza couldn’t get any more interesting, this keto pizza meal prep bowls will get you addicted all week long. Made with pepperoni, beef, bacon, ham, cheese and more, you can already tell it is bursting with delicious flavours.
Just try it once ad you’ll be thanking yourself you did. Even your kids would love it as well. And for all this yummy goodness, each serving delivers only about 8g net carbs.
12) Beef Taco Meal Prep Bowls
You won’t ever be too busy to enjoy taco nights or taco Tuesdays thanks to this simple, easy and yummy delight. It combines delicious taco beef with a cilantro lime cauliflower rice and pico de gallo, and is topped with avocados and radishes.
It is highly nutritious, tastes great and still manages to keep things low carb and keto friendly. A huge bowl of this delivers only 8g of net carbs and the entire dish could practically be made in less than 30 minutes. There’s no going wrong with this one,
Related: 10 Easy keto breakfasts ready in 30 minutes or less
13) Keto Sheet Pan Shrimp Fajitas
Very easy, simple and tasty, these sheet pan shrimp fajitas are perfect for keto meal prep. Made with shrimp, bell peppers, onions and taco seasoning, you’ll want to keep trying it again and again.
You can knock these up in just about 15 minutes and enjoy it with your favourite low carb combo. Each serving delivers only 5g net carbs.
14) Keto Cobb salads
Enjoying healthy lunches on keto shouldn’t be hard and this salad proves it. Made with chopped avocados, bacon, tomatoes, eggs and a nice low carb dressing, you possibly couldn’t ask for more.
It’s literally like the easiest thing to prepare and you can enjoy it all week long. Each serving delivers only 2.4g net carbs. Who could resist?
15) Egg roll in a bowl
The keto egg roll in a bowl is one of my personal favourite keto recipes because of the richness in flavour and since it is also very low in carbs as well. On top of that, it is perfect for lunch and meal prep.
This recipe combines delicious pork, coleslaw mix, green onions and more to create a dish you won’t forget. It comes together in only about 15 minutes and can be taken to work as well.
16) Keto Frittata
Whether you prefer having your frittatas hot or cold, this yummy low carb frittata recipe is definitely one you should try out for your keto meal prep. It combines roasted capsicums and feta to create a nice meal you can enjoy anytime.
Frittatas are great for either breakfast or lunch and sometimes even dinner. This one takes only 10 simple minutes of prep time and delivers only 5g total carbs per serving.
Related: 12 Delicious keto salads to help you lose weight
17) Stuffed Avocados with Chicken Bacon Salad
Once there’s bacon, chicken and avocados in one mixture, you can already tell it’s going to be a great one. This stuffed avocado with chicken bacon salad is one that is always ready to go and can be enjoyed for breakfast or even lunch at work.
It’s also pretty easy to make as you could knock it up in just about 20 minutes and each serving only delivers 2g net carbs.
18) Breakfast Stuffed Peppers
If you need a tasty and delicious make ahead keto breakfast for those busy mornings, this breakfast stuffed peppers are sure to thrill you. Made by stuffing bell peppers with sausage, cherry tomatoes, cheese and more, this is a breakfast/lunch you won’t ever get tired of.
Even your non-keto friends are sure to enjoy this. And with only 10 minutes of prep time and 5g net carbs per serving, you’ll never have a boring breakfast.
19) Low Carb Greek Salad Meal Prep Jars
This vegetarian and keto-friendly salad is just the kind of thing you need during those busy days when you’re on the go. You can always make them in a batch and store them for later.
This yummy keto meal prep salad is made with delicious veggies, cheese and a nice low carb salad dressing. You only need 10 minutes to get this done and each serving contains only 5g net carbs.
20) Low Carb Chicken Stew with Keto Cauliflower Rice
Cauliflower rice and chicken stew is one combination that you just can’t get tired of, especially when they both have the right flavours and this is one good example.
Rich in all the right flavours and pretty easy to prepare, this yummy low carb dinner will keep you coming back for more. Each serving delivers only 4g net carbs.
21) Turmeric Scrambled Egg Meal Prep
Scrambled eggs for breakfast has always been a classic. With turmeric, sausage and a nice low carb veggie added, you’ll have a complete nutritious and delicious breakfast ready to go in just a couple of minutes.
You can even choose to take these to work. Either works fine. Each bowl of this delight delivers only 6g of carbs and a truckload of tasty goodness.
Meal prepping has always proved to be an effective time saver on busy days and a good way to keep things ordered when losing weight. These meal prep recipes are perfect for anyone on a low carb or ketogenic diet even if you’re a complete beginner.
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