10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (2024)


Meal prep the way to your weight loss goals with these fabulous low-carb recipes for the keto diet! Consider this your one-stop shopping, must-have keto meal planning guide with helpful tips and hacks for beginners and the best keto crockpot, Instant Pot, and low carb meal prep recipes for breakfast, lunch, and dinner!

10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (1)

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Are you a Meal Prepper?

Also known as batch cooking, Meal Prep Monday,orcooking all weekend, the country (and Instagram) is obsessed with it. Those of us on strict diet plans like keto understand why: making meals ahead is the key to sticking to any diet – so you can lose weight and live a healthier lifestyle!

But meal prepping doesn’t come easily to everyone! Raise your hand if you’ve ever tried to make aquick tripto the grocery store to grab your “meal prep stuff” and emergedthree hours lateran older –more defeatedversion of yourself.


Well, in case I’m not the only one with a hand raised here, I thought I’d share a few keto meal prep tips I’ve picked up over the past few years to simplify things for you.

Preparing meals in advance helped me stay on track when I started my weight loss journey. And in case you are not feeling stoked about spending any time on the weekend cooking, let me tell you – I was not too fond of it either, but I stuck with it, and I havelost 150 pounds(and kept it off). I can do it – you can do it.

10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (2)

P.S. I wrote a book that explains every detail of how I lost the weight on keto – without doing macro math at every meal. If you are a woman who is tired of trendy diet B.S. and you need a real-world roadmap to help you get healthy (low-carb style), Rebel Keto will be your new best friend.

Now, let’s get back to the Meal Prep Tips, shall we?

Planning Your Meals

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Nail down a process for finding your week’s recipes and make your grocery list. Make it easy on yourself by selecting recipes that you can eat more than once, or that you know you can use for multiple meals.

Save your recipes to a Pinterest board or screenshot your favorites-whatever works best for you.

Just find a system!

Make sure each meal includes a balance of healthy fats, lean protein, vegetables, and fiber-filled carbs.

Don’t know the right balance for you?

Here’s aFree Keto Macro Calculator that will tell you exactly what you should be eating depending on your goals!

Don’t Spend All Weekend Meal Prepping

Unless spending all day cooking, chopping and dicing is your passion, don’t spend an unlimited time meal prepping.

Set a timer for 2-3 hours and when it dings – you’re done! You’ll be surprised at the amount of food you can prep in a small window of time.

Start by cooking things like chicken or beef (that take the most time) and get the chopping & dicing done while you wait.

I like to gather any herbs and spices I’m using at this time too-just to have them all in one place. I haven’t gotten around to organizing my spice cabinet yet, so this helps save time and frustration.

Speaking of spice cabinets is it normal to have ten half-full garlic powders circa 2005? I really need to get on top of that situation ASAP!

Want to know how to make meal prep day A LOT LESS STRESSFUL? Make sure you have the right stuff! This post covers all the coolest time-saving kitchen gadgets & must have items!


Make it easy on yourself by using perfectly portioned reusable meal prep containers.

10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (5)10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (6)

If you prefer glass go with this Glasslock set. I know it’s tempting to go the cheap route – But consider investing a little more to be sure your food is sealed efficiently (to avoid freezer burn) and your containers will last. Plus, you won’t have to fight with those bleeping lids that are just the worst.

10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (7)10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (8)

For a plastic option, these are great –freezer, microwave, and dishwasher safe meal prep containers!

Use freezer tape & a Sharpie to label each container with the meal info/macro #/date prepared and use by date! You may want to jot down a few recipe notes too!

Ex: Cook at 450 for 30 minutes, Serve over cauliflower rice or stop being so hard on yourself you are doing a fabulous job!:)

Cook Chicken Ahead of Time

10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (9)

You can pre-roast a chicken on meal prep day and use it for making soups, salads, and sandwiches later in the week.

Batch Cook Bacon

Batch cook bacon to keep on hand in the fridge or freezer for recipes-if you can keep it! Mine has a way of disappearing into my mouth.

Crockpots, Slow Cookers & Instant Pots, Oh My!

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No matter which make or model you are operating with you are looking at your best time-saver!

For example, it only takes 15 minutes to put together these mouth watering burritos in your slow cooker. Then you’ve got around 8 hours free to enjoy life until you’re in pure burrito heaven.

I’m also a huge fan of this Lemon Garlic Chicken. You can prep it in 10 minutes, and cook it in your crockpot, Instant Pot, or your oven.

Here’s 40 more of my favorite keto crockpot recipes!

You may also want to take a look at these Keto Instant Pot Recipes & 25 Low Carb Slow Cooker Recipes!

Vegetables & Fruit

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You’ve got two options. Save money on veggies (and fruit) and choose recipes using those that are in season.

Yes, that does make meal planning take a bit more time, but it’s an option.

Also, you can buy fruits & veggies in bulk and freeze for later. Or buy frozen veggies & fruit-they are picked at their peak & often contain more nutrients than fresh!

Door number 2?

Just go ahead and buy them pre-cut. I’ve found that I throw away fewer onions and it doesn’t cost that much more! With three kids and a busy schedule, I consider this a fair trade for the time it saves me!

Freezer Meal Prep (Make Ahead & Freeze)

You can freeze almost anything! If you are trying to save money or plan ahead or both – Learn how to make your freezer work for you! I’m telling you freezer cooking helped me SO MUCH!

Read the Busy Mom’s Guide To Healthy Freezer Cooking if you want to know more. There’s a free Freezer Foods Cheat Sheet you can download/print/save for future reference!


Plan for Your Worst Hangry Times First

Yes, hangry. You know, when hunger meets anger, and you no longer can function as an appropriate human? Those are desperate times, y’all.

If that’s 3 o’clock and you’ll be at the office or the magical wonderland that is the school carpool line, make sure you’ve prepped something appropriate to eatlike one of these fat bombsor keto snacks on the go!

Dance in Your Kitchen

Wait – What? Ok – I know it sounds crazy, but hear me out on this one. A few years ago I read an Oprah-esque article about how women need to take their power back and yes, that included the kitchen.

Why not have fun?

You shouldn’t feel like you’re slaving your weekend or weeknights away!

Life is too short.

Cue up a little Rump Shaker or Cheeseburger in Paradise while you’re doing your best Betty Crocker or better yet-your best YOU.

Play whatever makes you happy. Hang a disco ball over your sink if you want to!

P.S. –You can read the article here🙂

Make It Look Good

See, now that you’ll be eating at home more often you’re going to want it to look as close to 4 star quality as possible. Especially if you love sharing your meals on Instagram:) You won’t believe the difference creating grill marks on chicken, burgers, steak, and sandwiches makes!

Pro-Tip: Buy a Cast iron skillet to pretty up your food. This is good one:)

Start Now

Without a doubt, a low carb diet works. I’ve lost 150 pounds. But I had to learn to plan and prepare my meals to get there. It wasn’t easy with a family of five, but I did it.

Planning my meals and learning the right way to meal prep for my diet got me to my goal (& keeps me here.) And if I can do, you can too.

Need a keto shopping list? Download The Ultimate Keto Shopping List

Ok. It wouldn’t be right for me to give you all of these fabulous keto meal prep tips and just leave you hanging. So, I’ve gathered the best ketogenic recipes to start meal prepping for breakfast, lunch, and dinner for you. Most of these are make-ahead situations to save you time later on in the week.

Keto Meal Prep Recipes – Breakfast

Easy Keto Cream Cheese Pancakes | Word To Your Mother Blog

Freezer-Friendly Keto Waffles (AKA: Chaffle) | Word To Your Mother Blog

5 Ingredient (Keto) Chocolate Chip Waffle| Tasteaholics

Sausage Balls with Cream Cheese | Word To Your Mother Blog

4 Ways To Make Chia Seed Pudding | Word To Your Mother Blog

Freezer-Friendly Blueberry Muffins | Word To Your Mother Blog

| Word To Your Mother Blog

Southwestern Crustless Breakfast Tarts | Kalyn’s Kitchen

Freezer-Friendly Baked Eggs | Word To Your Mother Blog

Easy Egg Muffins | Word To Your Mother Blog

Quick Frittata with Tomatoes & Cheese | Keto Diet Blog

Green Low Carb Breakfast Smoothie | Tasteaholics

Keto Meal Prep – Lunch

10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (15)

Low Carb Chicken Quesadilla | Tastaholics

Freezer Friendly Almond Flour Tortillas | Word To Your Mother Blog

Deli Snack Box | Damn Delicious

Chicken Fajita Meal Prep Lunch Bowls | My Food Story

Italian Chicken Meal Prep Bowls | Eazy Peazy Mealz

Steak Cobb Salad Meal Prep | Damn Delicious

Protein-Packed Roasted Vegetable Salad | Tasty

Easy Crack Slaw [With Ground Beef] | Tasteaholics

21 More Keto Lunch Ideas

Keto Meal Prep – Dinner

10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (16)

Keto Crack Chicken | Word To Your Mother Blog

Lemon Chicken & Asparagus Foil Packs | Creme de la Crumb

Cheddar Chicken & Broccoli Casserole | Tasteaholics

Crockpot Shredded Chicken Chili | Word To Your Mother Blog

Crockpot Chicken Taco Soup | Word To Your Mother Blog

Slow Cooker BBQ Beef Burritos

Jalapeno Popper Chicken Casserole | Word To Your Mother Blog

Lemon Pepper Sheet Pan Salmon (Prep Ahead) | Sweet Peas & Saffron

Slow Cooker Balsamic Chicken | Word To Your Mother Blog

Mississippi Pot Roast (Crockpot Recipe) | Word To Your Mother Blog

Lemon Herb Chicken Sheet Pan with Vegetables | Life Made Sweeter

Crockpot or Oven Carnitas (Crispy Mexican Pulled Pork) | Word To Your Mother Blog

Keto Bacon Cheeseburger Casserole | Word To Your Mother Blog

Keto Cheeseburger Casserole Skillet | Cast Iron Keto

Loaded Cauliflower Casserole | Word To Your Mother Blog

26 Keto Chicken Dinner Recipes Perfect for Meal Prep


Chocolate Chip Cookie Dough Fat Bombs

Peanut Butter Chocolate Fat Bombs (Dairy Free)

Easy Cream Cheese Fat Bombs

3-Ingredient Peanut Butter Cookies

3-Ingredient Peanut Butter Balls

Low Carb Chocolate Chip Cookies

Keto Shortbread Cookies with Almond Flour

Final Word: Meal prep makes the difference between success and failure on the keto diet any diet.

Preparing meals ahead will save you when you’re crunched for time and when a late night craving hits! I hope these tips and recipes help make your life a little easier.

If you’re worried that you can’t afford a healthier lifestyle, please check out the Keto On A Budget Tips and Budget Meals!

You can find a ton of fabulous free ketogenic recipes for breakfast, lunch, and dinner here.

Don’t forget: If you are ready to ditch the diet and stop playing the weight loss shame game, order my book Rebel Keto ASAP!

Don’t Miss These Keto Recipes & Healthy Tips!

5 Minute Healthy Strawberry Smoothie

6 Super Easy Keto Chaffle Recipes

21 Make-Ahead Keto Freezer Meals

30 Ways To Keep Your Starbucks Order Keto-Friendly

Save these Meal Prep tips & recipes!

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Today’s Quote: “The best preparation for tomorrow is doing your best today.” H. Jackson Brown Jr.

10 Keto Meal Prep Tips You Haven't Seen Before + 50 Keto Recipes (2024)


What is the ultimate keto meal plan tips? ›

The following macronutrient ratios are typically included in the keto diet: 70-80% Fat: Fat makes up between 70 and 80 percent of this diet. Avocados, almonds, olive oil, and fatty seafood are all good sources. 20–25% Protein: By restricting carbohydrates, protein helps to maintain muscle mass.

What is dirty lazy keto? ›

"Lazy [keto] means you're taking the easy approach to the counting of macros," said Blatner. "Dirty [keto] is when people are eating [high-fat foods] like fast food and bacon and not caring so much about the quality of food."

What is the trick to keto? ›

Cutting your carb intake is the best way to get into ketosis. Other actions, such as consuming MCT oil and exercising in a fasted state, may also help. Quick and easy methods, such as using special urine strips, can let you know whether you're maintaining ketosis or you need to make some adjustments to your diet.

What is the dirty keto ratio? ›

Dirty keto is just like the regular keto diet in terms of macronutrient count. In this variation, you still consume a diet that is 70-80% fat, 10-20% protein, and only 5-10% carbohydrates. The only thing it tweaks is what you eat to meet these macros.

What is the most filling food on keto? ›

13 of the best keto foods that keep you full
  • Mushrooms are a very filling vegetable. ...
  • Sauerkraut is rich in filling fiber. ...
  • Coconut yogurt can promote satiation. ...
  • Green pesto has an amazing fiber content. ...
  • Sardines are incredibly healthy. ...
  • Add eggs to your diet . ...
  • Make sure you are consuming full-fat dairy.
Oct 9, 2018

What puts you in ketosis fastest? ›

Fasting for 12 hours is the fastest way to get into ketosis.

How to speed up weight loss in ketosis? ›

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.

What is the secret to keto? ›

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils ( 6 ). It's also important to moderate your protein consumption.

Is bacon dirty keto? ›

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

Is cheese dirty keto? ›

In fact, cheese is basically the perfect keto food: high-fat, moderate-protein, and low-carb. “Cheese can add flavor, variety, and new textures into your meals,” says Wagner, adding that the best varieties for the keto diet are high-quality, grass-fed, and full-fat.

What is the ultimate keto food? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

What is the 80 20 rule for keto diet? ›

The 80/20 rule, or the Pareto Principle, translates into eating keto about 80% of the time, leaving that 20% bit of wiggle room that you might need for all of life's unexpected turns. We believe eating healthy, whether it be mediterranean or low-carb isn't a diet.

How to lose 20 pounds on keto fast? ›

You can lose 20 pounds in 2 weeks on a keto diet by following these steps:
  1. Eat at least 50 grams of protein per day.
  2. Avoid carbs, especially grains, and sugar.
  3. Eat fat-but only good fats.
  4. Drink lots of water ( at least 64 ounces daily ) If you like the answer, please upvote the answer :)
Oct 20, 2020

What is the secret to losing weight on keto? ›

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.

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