Keto Meal Prep: 20 Low-Carb Recipes + Macro Tracking Tips

You started keto last week, and the first few days were amazing. Then Wednesday happened. You got hungry at work, grabbed whatever was available, and accidentally ate 50 grams of carbs in one sitting. By Thursday, you were out of ketosis and wondering if this whole thing is even sustainable.

Here's the reality: keto isn't hard because the food is boring or restrictive. It's hard because life gets busy, and when you're unprepared, carbs are everywhere. The office birthday cake. The "healthy" smoothie with 40 grams of sugar. The "low-fat" yogurt that's actually a sugar bomb.

The solution? Meal prep. When you have delicious, satisfying, macro-friendly meals ready to eat, staying in ketosis becomes effortless. No decision fatigue. No emergency carb-loading. Just grab your prepped meal and stay on track.

In this guide, I'm sharing 20 tried-and-tested keto meal prep recipes, plus a simple system for tracking your macros without losing your mind. Whether you're brand new to keto or looking to streamline your routine, you'll walk away with everything you need.

Understanding Keto Macros for Meal Prep

Before we dive into recipes, let's quickly review what you're aiming for:

Standard Keto Macro Targets

Daily Calorie Breakdown Example

What are net carbs? Total carbs minus fiber. A meal with 10g total carbs and 4g fiber = 6g net carbs.

The beauty of meal prep is that you calculate macros once per recipe, then you know exactly what you're eating every time you grab that meal. No daily math required. For more meal prep strategies, check out our meal prep for beginners guide.

20 Keto Meal Prep Recipes

Quick Reference: All 20 Recipes with Macros

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High-Fat, Low-Carb Bowl Meals

1. Keto Chicken Burrito Bowls

Macros per serving: 5g net carbs | 35g protein | 42g fat

The build: Seasoned chicken thighs, cauliflower rice, shredded cheese, sour cream, guacamole, and salsa.

Why it works: Cauliflower rice gives you the satisfaction of a burrito bowl with a fraction of the carbs. The healthy fats from cheese and avocado keep you full for hours.

Prep tip: Make the cauliflower rice from scratch or buy pre-riced. Squeeze out excess moisture before cooking to prevent sogginess.

2. Bacon Cheeseburger Bowls

Macros per serving: 4g net carbs | 32g protein | 45g fat

The build: Ground beef, crumbled bacon, cheddar cheese, pickles, lettuce, and a special sauce (mayo, mustard, sugar-free ketchup).

Why it works: All the flavor of a burger without the bun. Pure comfort food that happens to be keto-perfect.

Prep tip: Brown the beef with onion powder, garlic powder, salt, and pepper. Let it cool before assembling to prevent wilting the lettuce.

3. Thai Peanut Chicken with Zoodles

Macros per serving: 7g net carbs | 38g protein | 35g fat

The build: Shredded chicken, zucchini noodles, and creamy peanut sauce (peanut butter, coconut aminos, rice vinegar, sesame oil).

Why it works: Zucchini noodles are a fantastic pasta replacement, and peanut butter provides healthy fats and flavor.

Prep tip: Spiralize zucchini but don't cook them until you're ready to eat. They release water when prepped too early.

4. Steak Fajita Bowls

Macros per serving: 6g net carbs | 40g protein | 38g fat

The build: Sliced steak, sautéed bell peppers and onions, cauliflower rice, sour cream, cheese, and guacamole.

Why it works: Steak is naturally high in protein and fat, making it ideal for keto. Bell peppers add vitamins without too many carbs.

Prep tip: Slice steak against the grain for maximum tenderness. Slightly undercook it since it'll continue cooking when you reheat.

5. Buffalo Chicken Casserole

Macros per serving: 4g net carbs | 36g protein | 42g fat

The build: Shredded chicken, cream cheese, buffalo sauce, ranch dressing, cheddar cheese, and crumbled bacon on top.

Why it works: This tastes like indulgence but fits perfectly into keto macros. The cream cheese and ranch provide the fat you need.

Prep tip: Bake in a 9x13 pan, let cool, then cut into portions. This reheats beautifully.

Egg-Based Meal Prep

6. Breakfast Egg Muffins

Macros per serving (2 muffins): 2g net carbs | 16g protein | 18g fat

The build: Eggs, heavy cream, sausage, cheese, spinach, and bell peppers baked in muffin tins.

Why it works: Grab-and-go breakfast that you can eat cold or warm up in 30 seconds.

Prep tip: Line muffin tins with silicone liners for easy removal. These freeze beautifully for up to 3 months.

7. Keto Frittata

Macros per serving: 3g net carbs | 22g protein | 28g fat

The build: Eggs, heavy cream, bacon, mushrooms, spinach, and cheese baked until golden.

Why it works: One pan, tons of servings, perfect macros. Frittatas are meal prep gold.

Prep tip: Bake in a cast-iron skillet for even cooking and easy slicing.

8. Denver Omelet Meal Prep Bowls

Macros per serving: 4g net carbs | 20g protein | 24g fat

The build: Scrambled eggs, diced ham, bell peppers, onions, and cheddar cheese.

Why it works: Classic diner breakfast flavors that keep you satisfied until lunch.

Prep tip: Slightly undercook the eggs—they'll finish cooking when you reheat.

One-Pan Keto Meals

9. Sheet Pan Lemon Herb Chicken and Vegetables

Macros per serving: 8g net carbs | 34g protein | 30g fat

The build: Chicken thighs, broccoli, cauliflower, and Brussels sprouts roasted with olive oil, lemon, and herbs.

Why it works: Minimal cleanup, maximum flavor. Roasted vegetables are naturally sweet and satisfying.

Prep tip: Cut vegetables to uniform size for even roasting. Toss everything in olive oil for that healthy fat boost.

10. Sausage and Cabbage Skillet

Macros per serving: 5g net carbs | 28g protein | 40g fat

The build: Sliced kielbasa or Italian sausage, shredded cabbage, onions, and butter.

Why it works: Cabbage is incredibly low-carb and filling. Sausage provides protein and fat.

Prep tip: Cook cabbage until slightly caramelized for the best flavor. This tastes even better the next day.

11. Keto Meatballs with Zucchini Noodles

Macros per serving: 6g net carbs | 30g protein | 35g fat

The build: Homemade meatballs (ground beef, parmesan, egg, Italian seasoning), marinara sauce (low-sugar), and zucchini noodles.

Why it works: Comfort food that fits your macros. Make a big batch and freeze half.

Prep tip: Use almond flour instead of breadcrumbs in the meatballs to keep them keto-friendly.

Slow Cooker and Instant Pot Keto Meal Prep

12. Crack Chicken

Macros per serving: 2g net carbs | 38g protein | 28g fat

The build: Chicken breasts, cream cheese, ranch seasoning, bacon, and cheddar cheese.

Why it works: Set it and forget it. This shredded chicken is perfect over cauliflower rice or wrapped in lettuce.

Prep tip: Cook on low for 6-7 hours or on high for 3-4 hours. Shred with two forks.

13. Keto Beef Chili

Macros per serving: 7g net carbs | 32g protein | 36g fat

The build: Ground beef, diced tomatoes, beef broth, onions, garlic, chili powder, cumin, and topped with sour cream and cheese.

Why it works: Chili tastes better over time, making it perfect for meal prep. Skip the beans to keep it low-carb.

Prep tip: Brown the meat first for better flavor, then add everything to the slow cooker.

14. Mississippi Pot Roast

Macros per serving: 3g net carbs | 42g protein | 35g fat

The build: Chuck roast, ranch seasoning, au jus mix, butter, and pepperoncini peppers.

Why it works: Tender, flavorful beef that falls apart. Serve over mashed cauliflower for a complete meal.

Prep tip: Cook on low for 8 hours for maximum tenderness.

Salads and Cold Keto Meal Prep

15. Cobb Salad

Macros per serving: 6g net carbs | 35g protein | 40g fat

The build: Romaine lettuce, grilled chicken, hard-boiled eggs, bacon, avocado, blue cheese, and ranch dressing.

Why it works: Loaded with protein and healthy fats. This salad actually keeps you full.

Prep tip: Store dressing separately to prevent wilting. Assemble right before eating.

16. Tuna Avocado Boats

Macros per serving: 4g net carbs | 28g protein | 32g fat

The build: Canned tuna mixed with mayo, celery, onion, and scooped into halved avocados.

Why it works: Quick, easy, and no reheating required. Perfect for summer meal prep.

Prep tip: Add lemon juice to the cut avocados to prevent browning.

17. Greek Chicken Bowls

Macros per serving: 7g net carbs | 36g protein | 34g fat

The build: Grilled chicken, cucumber, tomatoes, red onion, kalamata olives, feta cheese, and Greek vinaigrette.

Why it works: Fresh, bright flavors that don't need reheating. Mediterranean diet meets keto.

Prep tip: Keep cucumbers and tomatoes separate until eating to prevent sogginess.

Keto Soups and Stews

18. Creamy Tuscan Sausage Soup

Macros per serving: 6g net carbs | 24g protein | 38g fat

The build: Italian sausage, heavy cream, chicken broth, spinach, sun-dried tomatoes, and parmesan.

Why it works: Rich, creamy, and satisfying. Soups are perfect for meal prep because they actually improve over time.

Prep tip: Add spinach during the last 5 minutes of cooking to keep it bright green.

19. Loaded Cauliflower Soup

Macros per serving: 5g net carbs | 18g protein | 42g fat

The build: Cauliflower, heavy cream, cheddar cheese, bacon, and chives. Basically a loaded baked potato without the potato.

Why it works: Comfort food that happens to be keto. Cauliflower becomes creamy when blended.

Prep tip: Blend half the soup for a thicker texture, leave half chunky for variety.

20. Keto Chicken Enchilada Soup

Macros per serving: 8g net carbs | 30g protein | 32g fat

The build: Shredded chicken, cream cheese, diced tomatoes, green chiles, chicken broth, cumin, and chili powder. Top with sour cream and cheese.

Why it works: All the flavors of enchiladas in a low-carb, spoonable format.

Prep tip: Use rotisserie chicken to cut prep time in half.

How to Track Macros While Meal Prepping

Tracking macros doesn't have to be complicated. Here's my simple system:

Step 1: Calculate Recipe Macros Once

When you make a recipe, calculate the total macros for the entire batch, then divide by the number of servings.

Example: You make a batch of chicken burrito bowls.

• Total recipe: 30g net carbs, 210g protein, 252g fat
• Servings: 6
• Per serving: 5g net carbs, 35g protein, 42g fat

Step 2: Label Your Containers

Write the macros on each container with a label or dry-erase marker. When you eat that meal, you know exactly what you're getting.

Step 3: Use a Simple Tracking Method

You don't need a fancy app. Options that work:

• Notebook method: Write down your daily macros
• App method: MyFitnessPal, Carb Manager, or Cronometer
• Photo method: Take a picture of your labeled containers and reference throughout the week

Step 4: Prep Your Daily Macros in Advance

Choose 2-3 recipes per week and calculate a full day's macros:

Example day:

• Breakfast: Egg muffins (2g net carbs, 16g protein, 18g fat)
• Lunch: Steak fajita bowl (6g net carbs, 40g protein, 38g fat)
• Dinner: Mississippi pot roast (3g net carbs, 42g protein, 35g fat)
• Snack: 1 oz macadamia nuts (2g net carbs, 2g protein, 21g fat)

Total: 13g net carbs, 100g protein, 112g fat

Step 5: Save Your Go-To Recipes

Once you find keto meal prep recipes that work for you, keep them organized. This is where myrecipe becomes invaluable—save your favorite keto recipes in a dedicated collection with the macros included in your notes. When you're planning next week's prep, you don't have to recalculate anything. Just open your collection and pick what sounds good.

Tips for Successful Keto Meal Prep

Invest in Quality Fats

Cheap vegetable oils won't cut it on keto. Stock your pantry with:

• Grass-fed butter
• Coconut oil
• Olive oil
• Avocado oil
• MCT oil (for coffee or smoothies)

Keep Keto Staples on Hand

These ingredients make meal prep infinitely easier:

• Cauliflower rice (fresh or frozen)
• Riced broccoli
• Heavy cream
• Cream cheese
• Pre-cooked bacon
• Rotisserie chicken
• Eggs
• Cheese (cheddar, mozzarella, parmesan)

Prep Vegetables in Advance

Wash, chop, and portion vegetables on Sunday:

• Bell peppers
• Broccoli
• Cauliflower
• Zucchini
• Spinach
• Cabbage

Don't Forget Snacks

Keto snacks prevent you from grabbing non-keto options when hunger strikes:

• Hard-boiled eggs
• String cheese
• Pepperoni slices
• Macadamia nuts
• Pork rinds
• Celery with almond butter

Plan for Different Textures

Eating the same texture every day gets boring. Mix it up:

• Crunchy: Salads with nuts, roasted vegetables
• Creamy: Soups, casseroles with cheese
• Crispy: Bacon, roasted chicken thighs with skin
• Tender: Slow cooker meats, scrambled eggs

Common Mistakes to Avoid

Mistake 1: Not Getting Enough Fat

Why it happens: You're used to low-fat dieting and it feels weird to eat butter and bacon.

The fix: Hit your fat macro. On keto, fat is fuel. If you're not getting enough, you'll feel exhausted and hungry.

Mistake 2: Overdoing Protein

Why it happens: Protein is easy to prep and feels "healthy."

The fix: Too much protein can kick you out of ketosis through a process called gluconeogenesis. Stick to your 20-25% protein macro.

Mistake 3: Forgetting to Count Hidden Carbs

Why it happens: You don't realize that sauces, dressings, and seasonings contain sugar.

The fix: Read every label. Sugar hides in marinades, barbecue sauce, and even "low-fat" dressings. Make your own sauces when possible.

Mistake 4: Not Drinking Enough Water

Why it happens: Keto has a diuretic effect, and you don't realize you're dehydrated.

The fix: Drink at least 8 glasses of water per day, more if you're active. Add electrolytes to prevent "keto flu."

Mistake 5: Meal Prepping Without Variety

Why it happens: You find one recipe you like and make it every single day.

The fix: Rotate at least 3-4 different meals per week. Variety prevents burnout and ensures you're getting diverse nutrients.

Final Thoughts

Keto meal prep isn't about restriction—it's about preparation. When you have delicious, macro-friendly meals ready to grab, staying in ketosis becomes easy.

Here's what to remember:

• Calculate macros once per recipe, then label your containers
• Aim for 70-75% fat, 20-25% protein, and under 20-50g net carbs daily
• Rotate 3-4 different recipes per week to prevent burnout
• Don't forget to include healthy fats—they're your primary fuel source on keto

Start with 2-3 recipes from this guide, track how you feel, and adjust as needed. And as you discover which keto meals work best for your lifestyle, save them to myrecipe so you can build your perfect low-carb rotation.

Your keto journey just got a whole lot easier.