Keto Meal Prep Guide: Easy Low Carb Ideas for the Week (Print Version)
Streamline your week with easy keto meal prep. Discover delicious low carb recipes designed for busy schedules, making healthy eating simple and sustainable.
# Recipe Info:
Prep Time: 90 Minutes minutes
Cook Time: 60 Minutes minutes
Total Time: 150 minutes
Servings: 5 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Diabetic-Friendly, Gluten-Free
# Ingredients:
→ The Lean & Green Foundation
01 -
2 lbs boneless, skinless chicken thighs
02 -
2 heads broccoli, cut into florets
03 -
1 red bell pepper, deseeded and sliced
04 -
1/2 red onion, sliced
→ Flavorful Fat Infusion
05 -
3 tbsp olive oil
06 -
1 tbsp dried Italian seasoning
07 -
1 tsp garlic powder
08 -
1/2 tsp smoked paprika
09 -
1/2 tsp salt
10 -
1/4 tsp black pepper
→ Vibrant Veggie Boosters
11 -
5 oz baby spinach
12 -
1/2 cup chopped pecans
→ Creamy Keto Drizzle
13 -
1/2 cup full-fat mayonnaise
14 -
2 tbsp apple cider vinegar
15 -
1 tbsp Dijon mustard
16 -
1/4 tsp salt
17 -
1/8 tsp black pepper
# Instructions:
01 -
Preheat your oven to 400°F. Cut 2 heads broccoli into florets, deseed and slice 1 red bell pepper, and slice 1/2 red onion. These form the vibrant veggie base for your Keto Meal Prep Guide: Easy Low Carb Meal Prep Ideas.
02 -
In a large bowl, combine 2 lbs boneless, skinless chicken thighs, broccoli, red bell pepper, and red onion. Drizzle with 3 tbsp olive oil. Add 1 tbsp dried Italian seasoning, 1 tsp garlic powder, 1/2 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp black pepper. Toss well to coat evenly.
03 -
Spread the seasoned chicken and vegetables in a single layer on a large baking sheet. Roast for 25-30 minutes, or until the chicken is cooked through (internal temperature 165°F) and vegetables are tender-crisp. This is a key step for your Keto Meal Prep Guide: Easy Low Carb Meal Prep Ideas.
04 -
While the chicken roasts, prepare the creamy keto drizzle. In a small bowl, whisk together 1/2 cup full-fat mayonnaise, 2 tbsp apple cider vinegar, 1 tbsp Dijon mustard, 1/4 tsp salt, and 1/8 tsp black pepper until smooth and well combined.
05 -
Once the roasted chicken and vegetables have cooled slightly, divide them evenly among 5 meal prep containers. To each container, add approximately 1 oz of 5 oz baby spinach and about 1/10 cup of 1/2 cup chopped pecans.
06 -
Allow the assembled Keto Meal Prep Guide: Easy Low Carb Meal Prep Ideas containers to cool completely before sealing them. Store the creamy keto drizzle separately in small containers or drizzle over just before serving to maintain freshness and prevent sogginess.
# Notes:
01 -
Store prepared meals in airtight containers in the refrigerator for up to 4-5 days.
02 -
Feel free to swap chicken thighs for breasts, or add other low-carb veggies like zucchini or asparagus.
03 -
Reheat chicken and veggies gently in the microwave or oven. Add fresh spinach and dressing just before eating for best texture.
04 -
For an even quicker prep, chop all vegetables the day before cooking.
# Tools You'll Need:
01 -
Sheet pan
02 -
Large mixing bowl
03 -
Meal prep containers
04 -
Whisk
05 -
Knife
06 -
Cutting board
# Nutrition Facts (Per Serving):
Calories: 642 kcal
Total Fat: 50 g
Total Carbohydrate: 11 g
Protein: 39 g