Easy Keto Meal Prep Ideas for Beginners Made Easy

Easy keto meal prep ideas are a game-changer for anyone trying to stick to a low-carb diet without spending hours in the kitchen. I’ve rounded up some quick and tasty recipes that’ll make your weekly meal planning a breeze so you can stay on track with your keto goals even when life gets hectic.

I have found that one key to successful keto meal prep is to focus on simple, whole-food ingredients. Choose foods that are naturally low in carbs and high in healthy fats, such as meats, vegetables, nuts, and seeds. Simple meals are often easier to prepare and can be more budget-friendly than more complex dishes. 

My life is busy. I have four kids, homeschool the youngest three (our oldest is in college), own multiple small businesses, and do my best to be the chaos coordinator in our home. My time is limited. My recipes are simple and quick, and most ingredients are in your pantry. There is no fancy stuff that you can’t pronounce or find at your local grocery store.

Understanding Keto: Basics for Beginners

If you’re new to the keto diet, it can be overwhelming to know where to start. I know it was overwhelming for me. Here are the basics I learned you need to know to get started.

What is the Keto Diet?

The keto diet is a low-carb, high-fat diet that puts your body in a metabolic state called ketosis. When you eat a low amount of carbohydrates, your body starts to burn fat for energy instead of glucose.

What Can You Eat on a Low-Carb Keto Diet?

You’ll want to focus on eating foods high in fat and low in carbs. Here are some keto-friendly foods to include in your diet:

• Meat (steak, beef, pork) and poultry (chicken thighs and breasts)
• Fish and seafood
• Eggs
• Low-carb vegetables like spinach, kale, bell pepper, and broccoli
• High-fat dairy like cheddar cheese, butter, cream cheese, and heavy cream
• Nuts and seeds
• Healthy fats like olive oil, coconut oil, and avocado oil

You definitely want to avoid foods that are high in carbs:

• Sugar
• Grains like bread, pasta, and rice
• Starchy vegetables like potatoes and corn
• Most fruits (berries are a good choice in moderation)

You can print my keto shopping list HERE to keep it handy.

How Do You Get Started?

• Calculate your macronutrient needs. This may help you determine how much fat, protein, and carbohydrates you should eat daily. A good starting point is to aim for 75% of your calories from fat, 20% from protein, and 5% from carbs.
• Once you know your macronutrient needs, you can start planning your meals. Meal prepping is a great way to make sure you have keto-friendly meals on hand throughout the week. You can also find plenty of easy keto meal ideas online to help you start.

Remember, the keto diet isn’t for everyone. If you have any health concerns, are taking any medications, or are under the care of a physician, be sure to talk to your doctor before starting the diet.

Planning Your Simple Keto Meal Prep: Easy Meal Prep Ideas for Beginners

Planning is key when it comes to meal prepping on a keto diet. It can be overwhelming to figure out what to eat, how much to make, and when to prep it. You can set yourself up for success with a little bit of organization and preparation. Check out these tips for easy keto meal prep ideas for beginners: 

Setting Realistic Goals

You need to get real about where you are in life before you start meal planning. Think about your schedule, your cooking skills, and your budget. How many meals do you want to prep per week? Do you want to prep for breakfast, lunch, and dinner, or just one or two meals? How much time do you have to devote to meal prep each week? Answering these questions will help you set goals that are achievable and realistic.

Creating a Meal Prep Schedule

Now that our goals are set, let’s look at our schedule. Look at your calendar and figure out what days you have available for meal prep. Choose a day or two each week for grocery shopping and meal prep. This can help you stay organized and on track.

I’m making a guilty confession. I do a lot of grocery delivery. This saves a lot of time and effort. It also increases the amount of time I have to complete other tasks around the house. No more two-hour grocery trips for me and the kids.

Grocery Shopping Tips

• Make a list: Before you head to the store, make a list of everything you need. This will help you stay on track and avoid impulse buys. How can I go to the grocery for a basic of groceries and return home with way more than I went for? Hence, the grocery shopping delivery service! Lol!!!
• Shop the perimeter: The store’s perimeter is where you’ll find fresh produce, meat, and dairy. Stick to the perimeter to avoid processed foods and snacks.
• Buy in bulk: Buying in bulk can save you money in the long run. Look for deals on meat, nuts, and other keto-friendly foods. We love Sam’s and pick up large orders several times per month.
• Read labels: When you’re shopping for keto-friendly foods, it’s important to read labels carefully. Look for foods that are low in carbs and high in healthy fats.

Setting realistic goals, creating a meal prep schedule, and following these grocery shopping tips can make keto meal prep a breeze.

Essential Kitchen Tools for Easy Keto Meal Prep for Beginners

Having the right tools for meal prep in your kitchen can make all the difference. I like to make sure they are freezer-friendly, too. Here are some essential kitchen tools that will help you prepare keto-friendly meals quickly and easily:

1. Food Scale

A food scale is a must-have tool for any keto dieter. Measuring your food accurately is important to staying within your daily macros. A food scale can help you measure portions of meat, vegetables, and other ingredients to make sure meal-prepped recipes turn out right.

2. Meal Prep Containers

Investing in a set of meal prep containers can save you time and money in the long run. The containers come in various sizes, are perfect for storing prepped meals in the fridge or freezer, and can heat food in the microwave.

3. Slow Cooker

A slow cooker is a must-have kitchen tool! I use it to make soups, stews, roasts, and more. Add your ingredients to the slow cooker in the morning, and by dinnertime, you’ll have a yummy, low-carb meal ready.

4. Spiralizer

A spiralizer can turn vegetables like zucchini and squash into low-carb alternatives to pasta. Voila…zucchini noodles! The perfect substitution for regular spaghetti noodles. It’s a great way to add variety to your meals and keep things interesting.

5. Blender

A blender will make everything from smoothies to soups to sauces. It’s a great way to incorporate healthy fats like avocado and coconut oil into recipes.

6. Vacuum Food Saver

Vacuum food savers are amazing! They remove air from specially designed bags or containers, creating an airtight seal that helps preserve food for longer periods. This can be a huge help when freezing cooked ground beef or chicken.

7. Instant Pot

An Instant Pot can be a game-changer when it comes to meal prepping on a low-carb diet. It’s an electric pressure cooker that can help you create quick, easy, and delicious meals with minimal effort.

Easy Keto Recipes for Beginners

Starting a low-carb lifestyle can be intimidating. I remember being frozen in my tracks with information overwhelm. Having helped thousands of people start keto, I know that the right recipes and meal prepping can give you a huge jumpstart.

Breakfast Options for Easy Keto Meal Prep Ideas

Breakfast is typically viewed as the most important meal of the day. Starting your low-carb day with healthy fats and proteins is super important. Check out a couple of great breakfast options for meal prep.

6 Keto Breakfast Recipes for Easy Keto Meal Prep Ideas for Beginners

1. Healthy Low-Carb Breakfast Burritos (make ahead for meal-prep)
2. Keto Breakfast Bake with Ham, Eggs, & Cheese
3. Light & Fluffy Keto Waffles (this recipe makes a big batch)
4. Mouthwatering Keto Sausage Balls (I always make a double batch and freeze half)
5. Keto Mixed Berry Muffins
6. Easy Keto Chaffle Recipe

Soups are a Hit for Low-Carb Lunch Selections

I love making a big pot of soup at the beginning of the week for easy lunches. Even with my big family, a large batch of soup usually lasts us several days. And let’s be honest, leftover soup often tastes even better since the flavors have more time to meld together. Keto soups are a go-to in our house, making easy keto meal prepping a breeze.

7 Keto Soup Recipes for Meal Prep

1. Rich & Creamy Keto Chicken & Cauliflower Rice Soup
2. Instant Pot Keto Chicken Taco Soup Recipe
3. Queso Keto Taco Soup Recipe
4. Keto Broccoli & Cheese Soup
5. Down Home Keto Vegetable Soup with Ground Beef
6. Low Carb Chicken Fajita Soup {Keto Friendly}
7. Low Carb Cheesy Smoked Sausage Soup

New to Meal Prepped Dinners? Try a Keto Casserole…

Casseroles are a simple keto meal prepper’s best friend, especially for those just starting. Most casseroles make a ton of servings (we’re talking 9-12!), so leftovers are pretty much a given. And let’s be real: When you whip up a casserole for dinner, you’re basically meal-prepping for the rest of the week without even trying. It’s like killing two birds with one deliciously cheesy, low-carb stone.

9 Recipes Keto Casseroles for Easy Keto Meal Prep Ideas for Beginners

1. Keto Ground Beef Casserole
2. Quick & Easy Keto Zucchini Lasagna Recipe
3. Low Carb Chicken Casserole 
4. The Ultimate Jalapeño Popper Chicken Casserole Keto Recipe
5. Keto Chicken Bacon Ranch Casserole With Broccoli
6. Healthy & Low-Carb Mexican Taco Bake Casserole
7. Quick & Easy Keto Chicken Enchilada Casserole 
8. Keto Buffalo Chicken Casserole
9. Mouthwatering Keto Pizza Casserole

Quick and Easy Keto One-Pan Meals

One-pan meals are my simple keto secret weapon. They’re quick, easy, and seriously tasty. Plus, with minimal prep time and hardly any dishes to clean up, you can have a delicious low-carb dinner on the table in a flash, even after the craziest of days. And the best part? One-pan meals are perfect for making ahead, so you can knock out your keto meal prep like a pro.

7 Keto One-Pan Meals for Easy Keto Meal Prep Ideas for Beginners

1. Keto Sheet Pan Sausage & Veggies
2. Keto Oven Baked Pork Chops & Broccoli
3. Most Popular Recipe – Keto Ground Beef Casserole
4. One-Skillet Chicken & Asparagus
5. Keto Cheesy Mexican Skillet Chicken
6. Keto Smoked Sausage with Peppers & Onions 
7. Quick Keto Egg Roll in a Bowl

Batch Cooking and Storage Tips

Batch cooking is a great way to save time and money while sticking to your keto meal plan. If you’re cooking ground beef, why not cook extra?

Plan Ahead

Before you start cooking, plan out your meals for the week. This will help you determine how much food you need to make and what ingredients you need to buy. Make a list of the recipes you want to make and the ingredients you need, and take it with you to the grocery store. If you’re like me, get on your favorite grocery app and order your groceries for delivery.

Cook in Bulk

Cooking in bulk is the key to successful meal prep. Choose recipes that can be easily doubled or tripled, and make enough food to last for several days. This will save you time and ensure you always have something healthy to eat.

Store Properly

Proper storage is essential for maintaining the quality and freshness of your food. Invest in airtight containers and label them with the date and contents. Store your meals in the fridge or freezer, depending on how quickly you plan to eat them.

Freezing Tips

Freezing your meals is a great way to extend their shelf life and keep them fresh. Warning…not all foods freeze well. Here are some tips to help you freeze your meals successfully:

• Use freezer-safe containers or bags
• Leave some room for expansion
• Freeze in single servings for easy reheating
• Label with the date and contents
• Thaw in the fridge overnight before reheating

By following these batch cooking and storage tips, you can make keto meal prep a success. With a little planning and preparation, you can stay on track with your diet and enjoy healthy, delicious meals all week long.

Time-Saving Keto Cooking Techniques

When it comes to preparing keto meals, time is of the essence. You want to make sure that you’re getting all the nutrients you need without spending hours in the kitchen. Here are some time-saving keto cooking techniques to help you get started:

Meal Prep

One of the best ways to save time in the kitchen is to meal prep. This means preparing your meals in advance so you can quickly grab them when you’re on the go. You can make large batches of keto-friendly foods like chicken, beef, and vegetables and store them in the fridge or freezer for later use. This will save you time and money, as you won’t be tempted to eat out when you have healthy meals at home.

Batch Cooking

Batch cooking is another great technique for saving time in the kitchen. This involves cooking large batches of food at once and storing them in the fridge or freezer for later. Cook a large batch of keto-friendly soup or stew and then portion it out into individual servings. This way, you can easily grab a healthy meal when you’re short on time.

How to Bake Bulk Bacon in the Oven

I love to cook large batches of bacon in the oven. It seems this is a huge help for most keto diet meal preppers. (I like to use a cookie sheet lined with parchment paper for simple cleanup.) Once your bacon is cooked, let it cool and then crumble/chop it into tiny bits to use in casseroles later, leaving some whole for meals and snacks. Bacon freezes great, so freeze it in small freezer bags or freezer-safe containers.

How To Cook Shredded Chicken in Bulk

** Click HERE for a free guide on how to cook chicken and beef in bulk **

I purchase a large pack of boneless breasts or thighs and toss them into my crockpot. Set your slow cooker on high for 3 hours or low for 5 hours. Make sure to add some chicken broth or water. You can also boil chicken on the stove in a large pot of water or broth until the chicken is cooked. Then, remove the chicken and shred it.

With the shredded chicken, an easy make-ahead recipe is Keto Chicken Salad. It can be served on a lettuce or low-carb wrap, or make this delicious keto chaffle recipe for a sandwich.

Tip* If you add onions, celery, and fresh garlic to your water along with chicken, you can turn the water into a delicious chicken broth for soup later on! Add fresh herbs such as parsley, poultry seasoning, lemon pepper, thyme, and rosemary for an incredibly flavorful broth. 

 

How to Brown Ground Meat in Bulk

I buy several pounds of beef (you could do the same for turkey, ground chicken, or pork) and cook ALL of it at once in a tall stockpot on low. Next, I set my timer for 20 minutes; then, I stir the ground beef with this ground beef chopper tool when the timer goes off. (This is a fantastic tool to have!) I reset the timer for 20 more minutes. I repeat this for about an hour until the ground beef is cooked and nicely browned.

After browning, I drain the ground beef and portion 1 to 2 lbs into freezer-safe zip-lock bags. Once it has completely cooled, I press the air out of the bags and pop them in the freezer.

*Tip: Add water or broth to loosen any brown bits sticking to the bottom of your pan to make washing easier. 

** Click HERE for a free guide on how to cook chicken and beef in bulk **

Instant Pot

The Instant Pot is a brilliant kitchen must-have that can be used to cook a bunch of different keto-friendly meals. It can be used as a slow cooker, pressure cooker, and more. You can cook meats, stews, soups, and even desserts with it. The best part is that it’s a time-saver. It cooks food super quick and can be left unattended while you finish other things around the house. Oh, the housework never ends!!!

By using these time-saving cooking techniques, you can easily prepare healthy meals without spending hours in the kitchen.

Navigating Challenges and Staying on Track

Starting a new eating lifestyle can be challenging. Most of us have accumulated some bad eating habits throughout our lives. However, with the right mindset and tools, you can stay on track and achieve your goals. Here are some common challenges you may face while following a keto diet and tips to help you stay on track.

1. Meal Planning

Meal planning is crucial when following a low-carb lifestyle. It helps you stay on track and avoid making unhealthy food choices. Consider using a meal planning app or website to make meal planning easier. You can also create a meal plan template and fill it in with your favorite keto-friendly recipes.

2. Social Situations

Social situations can be a minefield for low-carbers. You may feel pressure to eat foods that are not keto-friendly or feel left out when everyone else is indulging in carb-heavy foods. Think about bringing your own keto-friendly snacks or meals to manage these events better. You can also suggest restaurants that offer keto-friendly options or host a keto-friendly potluck.

3. Cravings

Cravings are common when following a keto diet, especially in the beginning. You’re giving up a lot of foods that are made to be addicting. To combat cravings, make sure you are eating enough healthy fats and protein. You can also try drinking water or herbal tea, distracting yourself with a hobby or activity, or practicing mindfulness techniques.

4. Plateaus

Plateaus are common when following any diet. If you hit a plateau, don’t get discouraged. Instead, try changing up your meal plan or exercise routine. You can also consider tracking your food intake and adjusting your macros to ensure you are still in ketosis.

Remember…be patient and kind to yourself! Celebrate your progress along the way. Every small change is a big deal!!

Mixing It Up: Keeping Your Easy Keto Meal Prep Ideas Exciting

Congratulations on starting your keto meal prep journey! Woohoo!! Now that you have some easy recipes under your belt, it’s time to start mixing things up to keep things fresh and exciting.

1. Try New Proteins

While chicken and beef are excellent protein sources, they can get boring after a while. Add new proteins to your meals, like salmon, shrimp, or tofu. This small change will add variety and different nutrients to your diet.

2. Experiment with Spices and Herbs

Spices and herbs can completely transform the flavor of a dish. Try adding different spices and herbs to your meals to keep things interesting. Some great options include garlic, ginger, cumin, cajun, Old Bay, and paprika.

3. Mix Up Your Veggies

I know, I know…most keto recipes contain broccoli and cauliflower. However, there are some other great low-carb options to choose from. Try a few different veggies with your meals, such as zucchini, mushrooms, eggplant, asparagus, or kale. To switch things up, you can also try roasting your veggies with different seasonings.

4. Make Your Own Sauces and Dressings

Many store-bought sauces and dressings are high in sugar and carbs. Making your own sauces and dressings is not only healthier, but it also allows you to customize the flavor to your liking. Try making a great meal prep recipe like homemade salad dressing or a sugar-free BBQ sauce.

5. Don’t Be Afraid to Try New Recipes

There are countless keto recipes out there. Don’t be afraid to try something new!! Look for recipes that incorporate new ingredients or cooking techniques. Not every recipe will be a hit, but you may discover a new favorite meal. Be adventurous.

Frequently Asked Questions

What are some simple keto recipes for beginners to prepare ahead of time?

It’s best to start with simple recipes with basic simple ingredients. I have four kids, homeschool three of them, and run multiple businesses. I have to have simple. That is why the recipes I create at www.kaseytrenum.com are simple, quick, and have basic ingredients you should have in your pantry. No super fancy ingredients you’ve never heard of. I don’t have time for that. Lol!!

What are the best keto meals to make for the entire week?

When it comes to meal prepping for the entire week, it’s important to choose meals that are easy to make in bulk and can be stored for several days. Some great options include keto casseroles and low-carb soups.

What should I eat for breakfast on keto to stay full and satisfied?

Breakfast is an important meal on the keto diet, as it helps kickstart your daily metabolism. Some great keto breakfast options include eggs cooked in various ways, such as scrambled, fried, or baked in avocado halves and bacon, sausage, and avocado toast made with keto-friendly bread. You can also try making a batch of keto-friendly mixed berry muffins or breakfast bars that you can grab on the go.

Can you suggest a lazy keto menu for those with a busy schedule?

If you’re short on time and looking for a lazy keto menu, there are plenty of simple, quick options that will be on the table in less than 30 minutes. Some easy meals include ground beef casserole, chicken philly cheesesteak bake, or smoked sausage and veggies. You can also try making a big batch of keto-friendly chili or taco soup that you can eat throughout the week. And don’t forget about snacks, such as nuts, cheese, and hard-boiled eggs, which are easy to grab and go.