Easy keto meal prep ideas

Easy keto-friendly recipes for weekly meal prep

Meal prep is a great way to follow a ketogenic diet. Preparing meals in advance not only saves you time but also ensures you have healthy, keto-friendly options available to you throughout the week. To get you started, here are some easy, keto-friendly recipes for weekly meal prep. 

1. Baked chicken legs with roasted vegetables 

One of the easiest and most delicious meal prep ideas is cooking chicken thighs with roasted vegetables. Start by marinating chicken thighs in a mixture of olive oil, garlic, and keto-friendly spices like paprika, cumin, and oregano. Then cook the chicken thighs in the oven at 200°C for about 20–25 minutes, or until golden brown. While the chicken legs are cooking, prepare the roasted vegetables. Choose low-carb options like broccoli, zucchini, and bell peppers. Fry the vegetables in oil, salt, and pepper, and then spread them on a baking tray. Place the pan in the oven and roast the vegetables along with the chicken thighs until tender and slightly charred. Once the chicken and vegetables are ready, separate them into separate containers for meal prep. This recipe not only provides a good source of protein, but also lots of fiber from the roasted vegetables.

2. Cauliflower-brown rice with Shrimp

On the off chance that you're trying to find a keto-friendly alternative to traditional browned rice, cauliflower fried rice could be an ideal choice. To make this feast prep-friendly, begin by beating cauliflower florets in a food processor until they take after rice grains.

In a huge skillet, warm a few tablespoons of coconut oil and sauté diced onions and minced garlic until they are translucent. Include the riced cauliflower in the skillet and cook it until it mellows marginally. Thrust the cauliflower to one side of the skillet and scramble a few eggs on the other side. Once the eggs are cooked, blend everything together and include a few cooked shrimp for a boost of protein.

Season the cauliflower fricasseed rice with soy sauce, sesame oil, and your favorite keto-friendly flavors. Permit the dish to cool some time after recently portioning it into dinner prep holders. This formula isn't as low in carbs as it should be, but it is too stuffed with supplements from the cauliflower and shrimp.

3. Greek serving of combined vegetables with Barbecued Chicken

A Greek serving of mixed greens with barbecued chicken could be a refreshing and fulfilling dinner prep alternative. To form this formula, begin by barbecuing chicken breasts prepared with lemon juice, oregano, and garlic powder. Permit the chicken to cool; at that point, cut it into strips. Make a base of a blended serving of mixed greens and include fixings such as cherry tomatoes, cucumber cuts, ruddy onions, Kalamata olives, and disintegrated feta cheese. It is best served with mixed greens and flame-broiled chicken strips. For the dressing, whisk together olive oil, lemon juice, ruddy wine vinegar, dried oregano, and a squeeze of salt and pepper. Sprinkle the dressing over the serving of mixed greens or keep it in an isolated holder to include some food you recently ate. This Greek serving of mixed greens isn't as tasty, but it also provides a great adjustment of healthy fats, protein, and new vegetables.

4. Meat Stir-Fry with Broccoli

A fast and simple keto-friendly stir-fry is the culmination of feast prep. Begin by cutting meat steaks into lean strips. In a hot skillet or wok, stir-fry the meat in a bit of sesame oil until it's cooked to your liking. Evacuate the hamburger from the skillet and set it aside.

Within the same skillet, stir-fry broccoli florets until they are tender-crisp. You'll also include other low-carb vegetables such as chime peppers, mushrooms, or snap peas. Once the vegetables are cooked, add the meat back to the skillet and hurl everything together.

For the sauce, blend together soy sauce, minced garlic, ground ginger, and a squeeze of ruddy pepper drops. Pour the sauce over the hamburger and vegetables, and stir-fry for an extra minute to permit the flavors to combine. Separate the meat stir-fry into supper prep holders for a tasty and fulfilling keto supper.

5. Spinach and Feta Stuffed Chicken Breast 

This recipe takes a bit more time to prepare but is definitely worth the effort. Start by butterflying chicken breasts and seasoning them with salt and pepper. In a mixing bowl, combine spinach, crumbled feta cheese, minced garlic, and olive oil. Stuff the seasoned chicken breasts with the spinach and feta mixture, then secure them with toothpicks or kitchen twine. Place the stuffed chicken breasts in a baking dish and bake them at 375°F (190°C) for about 25–30 minutes, or until the chicken is cooked through. Once the stuffed chicken breasts have cooled, remove the toothpicks or twine and slice them into individual pieces. This recipe offers a flavorful combination of protein, healthy fats, and nutrient-rich spinach. Keto-Friendly Dinner Arranging

 Dinner planning is a fundamental portion of effectively following a keto diet. By arranging your suppers in advance, you'll be able to guarantee that you simply remain within your daily carbohydrate limit and have an assortment of delightful and nutritious alternatives accessible all through the week. Here are a few tips for keto-friendly supper arranging.

1. Calculate Your Macros

Before you start meal planning, it's important to determine your macronutrient goals for the ketogenic diet. Calculate your daily calorie intake and the percentage of calories that should come from fat, protein, and carbohydrates. This will help you determine the appropriate portion sizes and ratios for your meals.

2. Choose Keto-Friendly Foods

When meal planning for a keto diet, focus on foods that are low in carbs but high in healthy fats and protein. Some excellent choices include meat, poultry, fish, eggs, leafy greens, non-starchy vegetables, full-fat dairy products, and wholesome oils, including olive oil and coconut oil. Avoid high-carb foods such as grains, legumes, fruits, and most processed foods.

3. Batch Cook and Prep Ingredients

Spend some time each week batch cooking and preparing ingredients that can be used for multiple meals. For example, you can grill a batch of chicken breasts, roast a pan of vegetables, or cook a large pot of cauliflower rice. Having these pre-cooked ingredients on hand will make it easier and quicker to assemble your meals throughout the week.

4. Mix and Match Components

Instead of planning individual meals, focus on creating a variety of components that can be mixed and matched to create different meals. For example, you can prepare a batch of grilled chicken, roasted vegetables, and a side of guacamole. Throughout the week, you can combine these components to make a salad, a wrap, or a stir-fry.

5. Use Seasonings and Sauces

One common misconception about the keto diet is that it can be bland and boring. However, by using a variety of seasonings and sauces, you can add flavor and variety to your meals. Experiment with herbs, spices, and condiments that are low in carbs but high in taste.

6. Portion and Pack Meals in Advance

Once you have prepared your meals, portion them out into individual containers for easy grab-and-go options. This not only saves time during the week but also helps you stay on track with your portion sizes. Use meal prep containers that are divided into compartments to keep different components separate.

In addition to planning your main meals, don't forget to include keto-friendly snacks in your meal prep. Some great options include nuts, seeds, cheese, hard-boiled eggs, and sliced vegetables