Keto can feel complicated, but it doesn’t have to be. With a little planning, you can make a week’s worth of tasty, low-carb meals without living in the kitchen. This keto meal prep plan gives you flexible building blocks—proteins, veggies, and sauces—you can mix and match.
You’ll save time, cut stress, and stay on track. Think flavorful roasted chicken, garlicky veggies, and creamy, keto-friendly sauces ready to go when you are.
What Makes This Special
This plan keeps things simple while still giving you variety. You’ll prep two proteins, two veggies, and one sauce, then combine them in different ways through the week.
It’s beginner-friendly, budget-conscious, and fast—most of the work happens on one sheet pan and a single skillet.
- Flexible: Swap proteins and veggies based on what you have.
- Balanced keto: High in healthy fats and protein, low in net carbs.
- Batch-friendly: Everything scales easily for 3–5 days of meals.
- Great for busy weeks: Reheats well and tastes just as good the next day.
What You’ll Need
- Proteins:
- 2 lb boneless, skinless chicken thighs
- 1 lb ground beef (80/20) or ground turkey
- 6 large eggs
- Veggies (low-carb):
- 1 large head broccoli, cut into florets
- 1 medium cauliflower, cut into florets or “rice”
- 2 medium zucchini, sliced
- 1 red bell pepper, sliced
- 1 small red onion, sliced
- 2 cups baby spinach
- Fats and flavor:
- 1/3 cup olive oil or avocado oil
- 3 tbsp butter or ghee
- 1/2 cup full-fat mayonnaise
- 1/3 cup sour cream
- 2 tbsp grated Parmesan (optional)
- 2 tsp Dijon mustard
- 3 cloves garlic, minced
- 1 tsp smoked paprika
- 1 tsp chili powder
- 1 tsp dried oregano
- 1 tsp onion powder
- Salt and black pepper
- Juice of 1/2 lemon
- Optional add-ins:
- Avocado (for serving)
- Fresh herbs (parsley, cilantro, or chives)
- Hot sauce or sriracha (check carbs)
- Everything bagel seasoning
- Gear:
- Large sheet pan
- Large skillet
- Medium pot
- Mixing bowls
- Meal prep containers (3–5)
Instructions
- Preheat and prep: Heat oven to 425°F (220°C). Line a large sheet pan. Pat chicken dry and set aside.
Toss broccoli, cauliflower, zucchini, bell pepper, and red onion with 3 tbsp oil, 1/2 tsp salt, and 1/2 tsp pepper.
- Season the chicken: In a small bowl, mix 1 tbsp oil, smoked paprika, chili powder, oregano, onion powder, 1/2 tsp salt, and pepper. Rub over chicken thighs. Place chicken on one side of the sheet pan; spread veggies on the other.
- Roast: Bake 20–25 minutes, flipping veggies halfway.
Chicken is done at 165°F (74°C). If veggies need more color, roast them 5 more minutes after removing the chicken.
- Make the sauce: In a bowl, whisk mayonnaise, sour cream, Dijon, lemon juice, minced garlic, and Parmesan (optional). Season with salt and pepper.
Thin with a splash of water if needed. This is your creamy keto “everything” sauce.
- Brown the beef: Heat a large skillet over medium-high. Add ground beef and 1 tbsp butter.
Season with salt and pepper. Cook 6–8 minutes, breaking it up. Stir in 1/2 tsp smoked paprika and a pinch of chili powder for flavor.
Set aside.
- Quick sautéed spinach: In the same skillet, add 1 tbsp butter. Toss in spinach with a pinch of salt and pepper. Cook 1–2 minutes until wilted.
Remove from heat.
- Boil or soft-cook eggs: For jammy eggs, bring a pot of water to a boil. Gently lower in eggs and cook 7 minutes. Transfer to ice water.
Peel once cool. For hard-boiled, go 10–11 minutes.
- Make cauliflower rice (if not using florets): Pulse cauliflower in a food processor until rice-like. Sauté in 1 tbsp oil with salt and pepper for 5–6 minutes, until just tender.
Finish with 1 tbsp butter for richness.
- Assemble: Divide into 4–5 containers. Aim for 4–6 oz chicken or 4 oz cooked ground beef per meal, plus 1–1.5 cups veggies. Add a spoonful of sauce to each or pack it on the side.
Top with sliced egg or keep eggs separate for breakfast bowls.
- Label and cool: Let everything cool slightly before sealing. Label containers with date and contents. Store as directed below.
Storage Instructions
- Fridge: Store meals for 3–4 days in airtight containers.
Keep sauce in a separate small container for best texture.
- Freezer: Freeze cooked chicken, ground beef, and cauliflower rice up to 2 months. Avoid freezing zucchini and spinach—they get mushy.
- Reheating: Microwave 1–2 minutes, stirring halfway. Or warm in a skillet over medium heat with a splash of oil for 3–5 minutes.
- Eggs: Keep boiled eggs in the shell up to 1 week.
Peel right before eating.
Why This is Good for You
This meal prep keeps net carbs low while delivering plenty of protein and healthy fats. That combo helps control hunger, steady energy, and support ketosis. You get fiber and micronutrients from non-starchy veggies without spiking carbs.
The sauce adds satisfying fats, which make meals more filling and flavorful.
Bonus: Planning ahead reduces last-minute choices that can derail your goals. You’ll spend less money on takeout and more time eating food that makes you feel good.
What Not to Do
- Don’t skip salt and fat: Keto meals need both for flavor and satisfaction. Undersalting makes food bland and can leave you feeling drained.
- Don’t overcook veggies: Mushy veggies taste flat and reheat poorly.
Roast until just tender with crisp edges.
- Don’t rely only on cheese: It’s easy to overdo dairy. Balance with olive oil, avocado, and butter instead of loading every meal with cheese.
- Don’t forget variety: Eating the same thing daily can cause boredom. Use the variations below to rotate flavors.
- Don’t ignore portions: Even keto foods add up. Measure proteins and fats if you’re tracking macros.
Variations You Can Try
- Tex-Mex Bowl: Ground beef, cauliflower rice, sautéed peppers, avocado, cilantro, and a dollop of the creamy sauce mixed with hot sauce.
- Lemon Herb Chicken: Toss roasted chicken with lemon zest, fresh parsley, and a drizzle of olive oil.
Serve with broccoli and zucchini.
- Garlic Butter Shrimp Swap: Replace one protein with shrimp sautéed in garlic butter. Pair with spinach and cauliflower rice.
- Buffalo Style: Stir a little hot sauce into the creamy sauce and top chicken with it. Serve with celery sticks on the side.
- Breakfast Box: Two boiled eggs, sautéed spinach, avocado, and a side of cauliflower rice sprinkled with everything bagel seasoning.
- Pesto Twist: Use store-bought or homemade keto pesto in place of the sauce for a fresh, herby finish.
FAQ
How many days can I prep at once?
Most cooked keto meals keep 3–4 days in the fridge.
If you want to prep for a full week, freeze half and thaw midweek.
Do I need to count macros?
Not always, but it helps if you have a specific goal. A simple target is 25–35 g net carbs per day, with most of your calories from fat and enough protein to maintain muscle. Use a tracker for the first week to get a feel for portions.
Can I use chicken breasts instead of thighs?
Yes, but thighs stay juicier and reheat better.
If using breasts, roast to 160–165°F and rest for 5 minutes to keep them moist. Add a little extra sauce for fat and flavor.
What if I don’t like mayonnaise?
Swap the sauce for keto pesto, tahini-lemon sauce, or a quick garlic butter. Flavor + fat is the goal—pick what you enjoy.
Are there dairy-free options?
Absolutely. Use avocado oil mayo or coconut yogurt in the sauce, and cook with olive oil and ghee-free butter alternatives.
Skip Parmesan and use nutritional yeast for a cheesy note.
How do I avoid meal prep burnout?
Keep the base the same, and change one element each week: a new spice blend, a different sauce, or one swapped protein. It keeps the process easy without feeling repetitive.
Can I add snacks?
Yes. Good keto snacks include olives, nuts (portion-controlled), cheese sticks, beef jerky with no added sugar, or cucumber with dip.
Keep snacks simple and planned.
What about cravings?
Make sure meals include enough fat and salt. Drink water, have a tea or sparkling water, and keep a keto-friendly option ready, like a boiled egg or a small handful of nuts.
Wrapping Up
With just a couple of proteins, low-carb veggies, and a versatile sauce, keto meal prep becomes easy and repeatable. You’ll eat better, save time, and actually look forward to your meals.
Start with this plan, then tweak the spices and sides to fit your taste. The key is consistency, not perfection. Prep once, relax all week, and enjoy simple, satisfying keto food.
