Meal Prep Made Easy: 7 Keto Recipes to Simplify Your Week

Embracing a keto lifestyle can be both rewarding and challenging. The key to sticking with it lies in planning and preparation. Meal prepping not only saves time but also ensures you have nutritious, low-carb meals ready to go. Here are seven simple keto recipes that you can prepare in advance to simplify your week.

1. Keto Chicken Alfredo Bake

Ingredients:

• 2 cups cooked, shredded chicken
• 1 cup heavy cream
• 1 cup shredded mozzarella cheese
• 1 cup broccoli florets
• 1/2 cup grated Parmesan cheese
• Garlic powder, salt, and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In a mixing bowl, combine the chicken, heavy cream, broccoli, and spices.
3. Transfer the mixture into a greased baking dish and top with mozzarella and Parmesan cheese.
4. Bake for 25-30 minutes until the cheese is bubbly and golden.

Meal Prep Tip: Store in meal prep containers for up to four days in the fridge. Reheat in the microwave as needed.

2. Egg Muffins

Ingredients:

• 8 large eggs
• 1/2 cup heavy cream
• 1 cup diced bell peppers
• 1 cup spinach
• 1 cup cooked bacon or sausage
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In a large bowl, whisk together eggs and heavy cream.
3. Stir in veggies, meat, salt, and pepper.
4. Pour the mixture into greased muffin tins, filling each cup about 3/4 full.
5. Bake for 20-25 minutes until set.

Meal Prep Tip: These muffins can be stored in the fridge for up to a week. Just grab and go!

3. Zucchini Noodles with Pesto

Ingredients:

• 4 medium zucchinis
• 1 cup store-bought or homemade pesto
• 1 cup cherry tomatoes, halved
• Grated Parmesan cheese for serving

Instructions:

1. Spiralize the zucchinis into noodles.
2. In a skillet over medium heat, lightly sauté the zucchini noodles for 3-5 minutes.
3. Stir in pesto and cherry tomatoes, cooking until heated through.
4. Serve with a sprinkle of Parmesan cheese.

Meal Prep Tip: Keep the noodles and pesto separate until mealtime to prevent sogginess.

4. Cauliflower Fried Rice

Ingredients:

• 1 head cauliflower, riced
• 2 eggs
• 1 cup mixed vegetables (peas, carrots, bell peppers)
• 3 green onions, chopped
• Soy sauce (or coconut aminos for a soy-free option)
• Sesame oil

Instructions:

1. In a large skillet, heat sesame oil over medium heat. Add riced cauliflower and sauté until tender.
2. Push the cauliflower to one side, and scramble the eggs on the other side.
3. Mix in the vegetables and green onions, and drizzle with soy sauce.
4. Cook for an additional 2-3 minutes.

Meal Prep Tip: Portion into containers and store in the fridge for up to five days.

5. Buffalo Cauliflower Bites

Ingredients:

• 1 head cauliflower, cut into florets
• 1/2 cup buffalo sauce
• 2 tablespoons olive oil
• Celery sticks and ranch dressing for serving

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss cauliflower florets with olive oil and buffalo sauce.
3. Spread on a baking sheet and bake for 25-30 minutes until crispy.

Meal Prep Tip: These can be stored in the fridge and reheated in the oven for an easy snack.

6. Stuffed Bell Peppers

Ingredients:

• 4 bell peppers
• 1 pound ground beef or turkey
• 1 cup diced tomatoes
• 1 onion, diced
• Italian seasoning, salt, and pepper

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Brown ground meat in a skillet with onion and spices. Add diced tomatoes.
3. Cut the tops off the bell peppers and stuff them with the meat mixture.
4. Place in a baking dish with a bit of water. Bake for 30-40 minutes.

Meal Prep Tip: Stuffed peppers can be stored in the fridge for up to a week and freeze well.

7. Keto Smoothie Packs

Ingredients:

• 1 cup spinach
• 1/2 avocado
• 1/2 cup unsweetened almond milk
• 1 tablespoon almond butter
• 1 scoop protein powder (optional)

Instructions:

1. Portion the spinach, avocado, and almond butter into freezer bags.
2. When ready to enjoy, pour contents into a blender, add almond milk, and blend until smooth.

Meal Prep Tip: These smoothie packs can be frozen for up to a month. Just blend and enjoy!

---

Conclusion

Meal prepping can be a game-changer for anyone following a keto lifestyle. With these simple recipes, you can ensure that nutritious meals are always within reach, saving time and stress throughout your week. Enjoy the convenience and taste of these dishes while staying committed to your health goals!