Meal prep is the savior of all people who want to change how they eat. These low carb high protein meal prep ideas will help you stay on track easily with delicious meals!
Meal prepping lets you get ahead of the decision fatigue, ensuring you can make the best decision for your future self.
If you’re eating keto, then the last thing you need is temptation! As someone who’s made these dietary choices myself, I can tell you that meal-prepping was the best decision I ever made.
To that end, I’ve stocked this list full of delicious low-carb, high-protein meal prep ideas for you to try. Pack your recipe book full of these, and you’ll never be caught off-guard by your cravings.
1. Mexican Meal Prep Bowls with Cauliflower Rice
Source: allnutritious.com
First things first, let’s rely on a classic mainstay of the low-carb movement: cauliflower rice. I’m a huge fan of the stuff, as it’s just as fluffy and delicious as the real thing.
It’s the perfect foundation for a recipe like this! The punchy Mexican flavors carry the dish, and the cauliflower rice helps make it extra filling.
Enjoy these other delicious low carb high protein recipes!
Per Serving:
• Calories: 406
• Fats: 17g
• Protein: 48g
• Net Carbs: 9g
2. Sheet Pan Pork Chops and Vegetables
Source: allnutritious.com
If you’ve been here a couple of times, then you’ll already know how much I love sheet pan recipes! They’re so easy to make and super healthy with the right collection of sides.
All you need is half an hour and a sheet pan to whip up an entire dinner for four.
Per Serving:
• Calories: 390
• Fats: 28g
• Protein: 22g
• Net Carbs: 10.7g
3. Bacon Egg Cups
Source: allnutritious.com
Next up, one of these bacon egg cups has only 1 gram of carbs! That’s pretty amazing! These delicious egg cups make for a great breakfast or brunch with friends, or on the go.
High-protein and gluten-free, these are also versatile enough for anyone to enjoy.
Per Serving:
• Calories: 209
• Fats: 17g
• Protein: 11g
• Net Carbs: 1g
4. Sheet Pan Chicken and Cauliflower
Source: allnutritious.com
Next up, here’s another sheet pan dish to make your week a little easier. This time we’re spotlighting chicken – specifically, chicken thighs.
The crispy skin and delicious roasted vegetables in this low carb chicken recipe make it a great choice for anyone, low-carb or not.
Per Serving:
• Calories: 583
• Fats: 39g
• Protein: 47g
• Net Carbs: 9.3g
5. Keto Ground Chicken and Cauliflower Rice Bowl
Source: ieatketo.com
Next up, you know what they say about color! The more of it in your meal, the healthier it is. And let’s just say that this meal is chock full of color.
This recipe features another reprisal of the cauliflower rice, with a ton of protein and stunning vegetables to top it off.
This would make a great option for a high protein low carb lunch!
Per Serving:
• Calories: 450
• Fats: 30g
• Protein: 32g
• Net Carbs: 7g
6. Zucchini Bake
Source: sailorbailey.com
I love a good vegetable bake, especially one that makes use of a zucchini. These vegetables are underappreciated! They soak up flavor like a sponge, and the texture is out of this world.
The best part of it all? Zucchini are super affordable and make great vegetable bakes.
Per Serving:
• Calories: 298
• Fats: 16g
• Protein: 27g
• Net Carbs: 8g
7. Keto Ground Chicken Taco Salad with Avocado Lime Dressing
Source: ieatketo.com
Make taco night something to remember with this amazing recipe! Instead of a high-carb tortilla, jump into a bowl of lean ground chicken, spice, and vegetables.
This is a taco salad with all the fixings, and it’s a must-try for any Mexican food lover.
Per Serving:
• Calories: 450
• Fats: 35g
• Protein: 25g
• Net Carbs: 6g
8. Chipotle Keto Bowl
Source: wholesomeyum.com
Next up, a high-protein keto bowl that will have your mouth watering. Rather than a taco salad bowl, this is a burrito-style bowl with chipotle chilis as the central ingredient.
While this uses beef as the main protein, you can enjoy this easy keto recipe with any protein you like.
Per Serving:
• Calories: 441
• Fats: 29.9g
• Protein: 28.5g
• Net Carbs: 8.5g
9. Sesame Chicken Egg Roll in a Bowl
Source: peaceloveandlowcarb.com
Nothing says ‘delicious’ quite like a bowl of sesame chicken! This egg roll in a bowl is low-carb and Whole30-friendly, so you can enjoy your favorite takeout dish at home.
Pack it full of vegetables and enjoy on a cold night in with the family.
Per Serving:
• Calories: 267
• Fats: 19.5g
• Protein: 15g
• Net Carbs: 3.3g
10. Keto Breakfast Sandwich
Source: wholesomeyum.com
Everyone deserves to enjoy a good breakfast sandwich every now and again, but that can be tough when you’re living low-carb! Luckily, there’s a way around it.
These sausage, egg, and cheese breakfast sandwiches use pancakes as buns. These are next-level good.
Per Serving:
• Calories: 541
• Fats: 46g
• Protein: 27.5g
• Net Carbs: 3.2g
11. Pizza Bowls
Source: healthyseasonalrecipes.com
Next up, pizza! While pizzas usually come with a carb-filled crust, this version only requires the toppings. The core protein is Italian turkey sausage, but you can make it with anything!
Top with cheese and pepperoni for an authentic pizza experience, and enjoy with the family.
Per Serving:
• Calories: 505
• Fats: 30g
• Protein: 39g
• Net Carbs: 10g
12. Cheeseburger Bowls
Source: wholesomemadeeasy.com
Continuing on the trend of homemade takeout alternatives, here’s a cheeseburger bowl! This will make sure you never give in to those takeout cravings ever again.
Instead of buns on your burger, you can just enjoy a bowl full of vegetables topped with big mac sauce. Seriously, there’s nothing better.
Per Serving:
• Calories: 473
• Fats: 33g
• Protein: 15g
• Net Carbs: 9g
13. Salmon Sheet Pan Meal Prep with Cauliflower and Mushrooms
Source: melaniecooks.com
Next up is a quick and easy meal prep option with plenty of protein and omega-3 to keep you going for the day. This is brain food, plain and simple!
The cauliflower and mushrooms ensure this is ultra-filling and easy to prepare with a sheet pan.
Per Serving:
• Calories: 344
• Fats: 18g
• Protein: 37g
• Net Carbs: 4g
14. Chicken Fajita Meal Prep Bowls
Source: theroastedroot.net
Fajitas are one of the best recipes to rely on for meal prep, simply because they come together quickly. All you need to do is bake strips of meat and vegetables on a tray.
While the meal prep recipe recommends broccolini as the vegetable side, you can make anything to accompany the chicken.
Per Serving:
• Calories: 224
• Fats: 11g
• Protein: 25g
• Net Carbs: 5g
15. Keto Southwest Chicken Bowls
Source: explorermomma.com
Southwest flavors are some of the most well-loved in the world. So, if you’re looking for something comforting, then this is the recipe for you!
Packed to the gills with spices, lean protein, and refreshing salsa, this is a great family-friendly dish.
Per Serving:
• Calories: 378
• Fats: 19g
• Protein: 38g
• Net Carbs: 7g
16. Chicken Philly Cheesesteak Bowl
Source: easyhealthllc.com
Next up, a low-carb take on a Philly cheesesteak! Nothing says ‘comfort food’ quite like all the ingredients of this classic sandwich in a bowl. Warm, cheesy, and spicy, this is a real winner.
Not to mention, it’s super easy to whip up ahead of time or right before you eat. You might also enjoy these yummy keto steak recipes.
Per Serving:
• Calories: 263
• Fats: 13g
• Protein: 27g
• Net Carbs: 4g
17. Breakfast Meal Prep Bowls
Source: thecleaneatingcouple.com
Make your mornings simple and delicious with these easy breakfast meal prep bowls. These are gluten-free, low-carb, and absolutely delicious!
This is a high-protein meal prep kit packed with sausage patties and eggs. Have extra meat? Try these other keto sausage recipes!
Per Serving:
• Calories: 315
• Fats: 18g
• Protein: 22g
• Net Carbs: 8g
18. Healthy Chicken Meal Prep Bowls
Source: recipesfromapantry.com
Next up, boring salads are a thing of the past. These delicious healthy chicken meal prep bowls are easy to prepare and twice as easy to enjoy. Simply take them with you for lunch or dinner!
This is a balanced meal guaranteed to get you through your day with energy to spare.
Per Serving:
• Calories: 399
• Fats: 12g
• Protein: 59g
• Net Carbs: 8g
19. Keto Chicken Salad
Source: wholesomeyum.com
Speaking of which, here’s a variation on a tasty keto chicken salad you might also enjoy! This is packed with herbs to give it some extra fragrance. The lean chicken is moist, juicy, and delicious.
Best of all, this is an easy make-ahead dish you can enjoy as your main meal or as a side.
Per Serving:
• Calories: 179
• Fats: 9.9g
• Protein: 19.9g
• Net Carbs: 1g
20. Keto Egg Cups with Ham
Source: ketofocus.com
Egg cups are one of the mainstays of the low-carb movement. They’re simple to prepare, rich with protein, and taste absolutely delicious. They’re an any-time-of-the-day snack or meal.
When it comes to low carb breakfasts, almost nothing can compare. After all, there’s not a carb to be seen!
Per Serving:
• Calories: 114
• Fats: 6.6g
• Protein: 11.9g
• Net Carbs: 1.1g
21. Pizza Chicken Meal Prep
Source: mealpreponfleek.com
Finally, you’ve heard of chicken parmesan, right? Well, here’s it’s lesser-known cousin, pizza chicken. This is a great way to make a lean chicken breast feel more interesting.
Deliciously topped with mozzarella, this is a high-protein way to resist those pizza cravings.
Per Serving:
• Calories: 307
• Fats: 15g
• Protein: 35g
• Net Carbs: 8g
And that was the last meal on the list! Nothing says ‘delicious’ quite like meals that both taste and feel good. So, if you’re craving something new, any one of the recipes on this list will suit you perfectly.
Let me know in the comments which recipe you’re most likely to try this coming week!