Keto meal prep is the key to staying in ketosis and avoiding carb temptations. When you have delicious, macro-friendly meals ready to go, staying on track becomes effortless. This complete guide walks you through preparing a full week of keto meals, complete with recipes, macros, and storage tips.
Understanding Keto Macros
Standard Keto Ratios:
- 70-75% fat
- 20-25% protein
- 5-10% carbohydrates
Daily Targets (for average 2000 calorie diet):
- Fat: 155-165g
- Protein: 100-125g
- Net Carbs: 20-30g
Net Carbs = Total Carbs - Fiber
Everyone's needs differ based on age, weight, activity level, and goals. Use a keto calculator to determine your specific macros.
Weekly Keto Meal Prep Strategy
Prep Day: Sunday (3-4 hours)
Hour 1: Proteins
- Grill or bake chicken (2-3 lbs)
- Brown ground beef (2 lbs)
- Bake bacon (1 lb)
- Hard boil eggs (12-18)
Hour 2: Vegetables
- Roast low-carb vegetables (broccoli, cauliflower, Brussels sprouts, zucchini)
- Make cauliflower rice (3-4 cups)
- Wash and chop salad vegetables
- Spiralize zucchini for "noodles"
Hour 3: Fats and Sauces
- Make keto-friendly sauces (ranch, blue cheese, garlic aioli)
- Prep fat bombs (optional)
- Portion cheese and nuts
- Make bulletproof coffee concentrate
Hour 4: Assembly
- Portion meals into containers
- Label with date and macros
- Store properly
Complete Week of Keto Meal Prep
Breakfast Options
1. Egg Muffin Cups (Makes 12)
- 12 eggs
- 1/2 cup heavy cream
- 1 cup chopped spinach
- 1/2 cup diced bell peppers
- 6 slices bacon, cooked and crumbled
- 1 cup shredded cheddar cheese
Instructions: Whisk eggs with cream. Divide vegetables, bacon, and cheese among muffin cups. Pour egg mixture over. Bake at 350°F for 20-25 minutes.
Macros per muffin: 180 cal | 14g fat | 12g protein | 2g net carbs
2. Chia Seed Pudding (4 servings)
- 1/2 cup chia seeds
- 2 cups coconut milk (full-fat)
- 2 tbsp sugar-free sweetener
- 1 tsp vanilla extract
- 1/4 cup berries (for serving)
Instructions: Mix all ingredients except berries. Refrigerate overnight. Top with berries when serving.
Macros per serving: 220 cal | 18g fat | 5g protein | 4g net carbs
3. Breakfast Scramble Bowls (5 servings)
- 10 eggs, scrambled
- 1 avocado, sliced
- 10 slices bacon
- 1 cup shredded cheese
- 2 cups sautéed spinach
Macros per serving: 480 cal | 38g fat | 28g protein | 4g net carbs
Lunch Ideas
4. Chicken Caesar Salad (5 servings)
- 2 lbs grilled chicken breast, sliced
- 10 cups romaine lettuce
- 1 cup shredded parmesan
- 1 cup Caesar dressing (make keto version with mayo, parmesan, lemon, garlic)
- Bacon bits
Macros per serving: 420 cal | 28g fat | 38g protein | 5g net carbs
5. Taco Salad Bowls (5 servings)
- 2 lbs ground beef
- 2 tbsp taco seasoning (homemade to avoid sugar)
- 8 cups shredded lettuce
- 1 cup shredded cheddar
- 1 cup sour cream
- 1 cup salsa
- 2 avocados, diced
Instructions: Brown beef with taco seasoning. Build bowls with lettuce, beef, cheese, sour cream, salsa, and avocado.
Macros per serving: 520 cal | 38g fat | 35g protein | 7g net carbs
6. Keto Club Wraps (5 servings)
- 10 low-carb tortillas
- 1 lb sliced turkey
- 1 lb sliced ham
- 10 slices bacon, cooked
- 10 slices cheese
- Lettuce and tomato
- Mayo
Macros per serving (2 wraps): 480 cal | 32g fat | 38g protein | 8g net carbs
Dinner Recipes
7. Creamy Tuscan Chicken (5 servings)
- 2 lbs chicken thighs
- 1 cup heavy cream
- 1 cup chicken broth
- 1/2 cup sun-dried tomatoes
- 3 cups spinach
- 1/2 cup parmesan cheese
- Garlic and Italian herbs
Instructions: Sear chicken, set aside. Make sauce with cream, broth, tomatoes, spinach, and parmesan. Return chicken to pan and simmer.
Macros per serving: 540 cal | 38g fat | 42g protein | 6g net carbs
Serve over cauliflower rice or zucchini noodles.
8. Beef and Broccoli (5 servings)
- 2 lbs flank steak, sliced thin
- 6 cups broccoli florets
- 1/4 cup soy sauce (or coconut aminos)
- 2 tbsp sesame oil
- 2 tbsp erythritol or monk fruit sweetener
- Ginger and garlic
Instructions: Stir-fry beef until browned. Add broccoli and sauce ingredients. Cook until broccoli is tender-crisp.
Macros per serving: 380 cal | 18g fat | 44g protein | 7g net carbs
9. Baked Salmon with Asparagus (5 servings)
- 2 lbs salmon fillets
- 3 lbs asparagus
- 1/4 cup butter, melted
- Lemon slices
- Garlic and dill
Instructions: Place salmon and asparagus on sheet pan. Drizzle with butter, add garlic and herbs. Bake at 400°F for 15-20 minutes.
Macros per serving: 420 cal | 26g fat | 40g protein | 5g net carbs
10. Keto Meatballs with Marinara (5 servings)
- 2 lbs ground beef
- 2 eggs
- 1/2 cup almond flour
- 1/2 cup parmesan cheese
- Italian seasonings
- 3 cups sugar-free marinara sauce
Instructions: Mix beef, eggs, almond flour, parmesan, and seasonings. Form into meatballs. Bake at 375°F for 25 minutes. Heat with marinara sauce.
Macros per serving: 480 cal | 34g fat | 36g protein | 8g net carbs
Serve over zucchini noodles.
11. Sheet Pan Chicken and Vegetables (5 servings)
- 2 lbs chicken thighs
- 3 cups Brussels sprouts, halved
- 2 cups cauliflower florets
- 2 bell peppers, sliced
- Olive oil, garlic, herbs
Instructions: Toss everything with oil and seasonings. Roast at 425°F for 30-35 minutes.
Macros per serving: 440 cal | 28g fat | 38g protein | 8g net carbs
Similar to our sheet pan dinners for easy cleanup.
12. Cauliflower Fried Rice (5 servings)
- 6 cups riced cauliflower
- 1 lb ground pork
- 3 eggs, scrambled
- 1 cup frozen peas and carrots (use sparingly)
- 1/4 cup soy sauce
- 2 tbsp sesame oil
- Green onions
Macros per serving: 360 cal | 24g fat | 26g protein | 9g net carbs
Sample Week Menu with Macros
Monday
- Breakfast: Egg muffin cups (2) - 360 cal | 28g fat | 24g protein | 4g net carbs
- Lunch: Chicken Caesar salad - 420 cal | 28g fat | 38g protein | 5g net carbs
- Dinner: Creamy Tuscan chicken with cauliflower rice - 540 cal | 38g fat | 42g protein | 6g net carbs
- Snacks: Hard-boiled eggs (2), cheese (1 oz), almonds (1/4 cup) - 480 cal | 40g fat | 20g protein | 5g net carbs
- Daily Total: 1800 cal | 134g fat | 124g protein | 20g net carbs
Tuesday
- Breakfast: Breakfast scramble bowl - 480 cal | 38g fat | 28g protein | 4g net carbs
- Lunch: Taco salad bowl - 520 cal | 38g fat | 35g protein | 7g net carbs
- Dinner: Beef and broccoli - 380 cal | 18g fat | 44g protein | 7g net carbs
- Snacks: Bacon (3 slices), avocado (1/2), pork rinds - 420 cal | 36g fat | 16g protein | 3g net carbs
- Daily Total: 1800 cal | 130g fat | 123g protein | 21g net carbs
Wednesday
- Breakfast: Chia pudding with berries - 220 cal | 18g fat | 5g protein | 4g net carbs
- Lunch: Keto club wraps - 480 cal | 32g fat | 38g protein | 8g net carbs
- Dinner: Baked salmon with asparagus - 420 cal | 26g fat | 40g protein | 5g net carbs
- Snacks: Fat bombs (2), string cheese, nuts - 580 cal | 52g fat | 18g protein | 4g net carbs
- Daily Total: 1700 cal | 128g fat | 101g protein | 21g net carbs
Thursday
- Breakfast: Egg muffin cups (2) - 360 cal | 28g fat | 24g protein | 4g net carbs
- Lunch: Chicken Caesar salad - 420 cal | 28g fat | 38g protein | 5g net carbs
- Dinner: Keto meatballs with zucchini noodles - 480 cal | 34g fat | 36g protein | 8g net carbs
- Snacks: Full-fat Greek yogurt (unsweetened), macadamia nuts - 460 cal | 40g fat | 14g protein | 5g net carbs
- Daily Total: 1720 cal | 130g fat | 112g protein | 22g net carbs
Friday
- Breakfast: Breakfast scramble bowl - 480 cal | 38g fat | 28g protein | 4g net carbs
- Lunch: Taco salad bowl - 520 cal | 38g fat | 35g protein | 7g net carbs
- Dinner: Sheet pan chicken and vegetables - 440 cal | 28g fat | 38g protein | 8g net carbs
- Snacks: Pepperoni slices, cheese cubes, olives - 360 cal | 32g fat | 16g protein | 2g net carbs
- Daily Total: 1800 cal | 136g fat | 117g protein | 21g net carbs
Weekend: Cook fresh meals or use remaining prepped components in new combinations.
Shopping List for Keto Week
Proteins:
- Chicken thighs (4 lbs)
- Chicken breast (2 lbs)
- Ground beef (4 lbs)
- Ground pork (1 lb)
- Flank steak (2 lbs)
- Salmon fillets (2 lbs)
- Bacon (2 lbs)
- Deli turkey and ham (2 lbs total)
- Eggs (3 dozen)
Vegetables:
- Spinach (3 bags)
- Romaine lettuce (3 heads)
- Mixed salad greens
- Broccoli (3 lbs)
- Cauliflower (3 heads)
- Brussels sprouts (2 lbs)
- Asparagus (2 lbs)
- Zucchini (6)
- Bell peppers (6)
- Avocados (6)
- Cherry tomatoes
- Cucumber
Dairy/Fats:
- Heavy cream (1 quart)
- Butter (1 lb)
- Cream cheese (8 oz)
- Cheddar cheese (2 lbs)
- Parmesan cheese (1 lb)
- Mozzarella (1 lb)
- Sour cream (16 oz)
- Full-fat coconut milk (2 cans)
Pantry:
- Almond flour
- Coconut flour
- Chia seeds
- Low-carb tortillas
- Sugar-free marinara sauce
- Soy sauce or coconut aminos
- Olive oil
- Sesame oil
- Coconut oil
- Almonds, macadamia nuts, pecans
- Sugar-free sweetener
- Spices and herbs
Estimated Cost: $150-180 for one person for the week
Storage Guidelines
Proteins:
- Cooked chicken: 4 days in fridge, 3 months in freezer
- Cooked ground beef: 3-4 days in fridge
- Cooked fish: 3 days in fridge
- Hard-boiled eggs: 1 week in fridge
- Bacon: 5-7 days in fridge
Vegetables:
- Roasted vegetables: 4-5 days
- Cauliflower rice: 5 days
- Raw chopped vegetables: 3-4 days
- Zucchini noodles: 3-4 days (store in paper towels)
Assembled Meals:
- Most keto meals: 4-5 days in fridge
- Soups and stews: 5-6 days in fridge, 3 months in freezer
Best Containers:
- Glass containers for reheating
- Divided containers to keep components separate
- Small containers for sauces and dressings
Similar to our meal prep containers guide.
Keto Snack Prep
Pre-Portioned Snacks:
- Hard-boiled eggs (boil 12-18 on Sunday)
- Cheese cubes in 1 oz portions
- Nuts in 1/4 cup portions
- Pepperoni and salami slices
- Cut vegetables with ranch dip
- Pork rinds portioned out
- Fat bombs (make 12-15 for the week)
Fat Bomb Recipe: Mix 1/2 cup coconut oil, 1/2 cup almond butter, 2 tbsp cocoa powder, and sweetener to taste. Pour into molds and freeze.
Tracking Macros
Use an App:
- MyFitnessPal
- Carb Manager
- Cronometer
Weigh Your Food: Invest in a digital food scale ($10-15) for accuracy, especially when starting keto.
Pre-Calculate Meals: Know the macros of each meal before eating so you can adjust other meals as needed.
Common Keto Meal Prep Mistakes
1. Not Eating Enough Fat If you're low-carb but also low-fat, you'll be hungry and tired. Add butter, oil, cheese, and avocado.
2. Eating Too Much Protein Excess protein can convert to glucose. Stick to moderate portions (palm-sized servings).
3. Hidden Carbs Sauces, marinades, and "keto" products often have hidden carbs. Read labels carefully.
4. Overcooking Vegetables Keto vegetables can become mushy when reheated. Slightly undercook during prep.
5. Not Varying Meals Eating the same thing every day leads to burnout. Prep 2-3 different options.
6. Forgetting Electrolytes Keto has a diuretic effect. Supplement with sodium, potassium, and magnesium.
Budget Keto Meal Prep Tips
1. Buy Chicken Thighs They're half the price of breasts and have more fat (perfect for keto).
2. Use Eggs Liberally At $3 per dozen, eggs are the cheapest keto protein.
3. Buy Frozen Vegetables Frozen broccoli, cauliflower, and spinach are cheaper and don't spoil.
4. Make Cauliflower Rice at Home Buy whole cauliflower heads and rice them yourself ($2 vs. $4-5 pre-riced).
5. Skip Expensive Keto Products You don't need keto bread, bars, or specialty foods. Stick to whole foods.
For more budget tips, see our keto dinner ideas.
Conclusion
Keto meal prep transforms the challenge of staying in ketosis into a simple, sustainable routine. By dedicating 3-4 hours on Sunday to prepare proteins, vegetables, and complete meals, you'll have macro-friendly food ready all week.
Start with just 3-4 days if a full week feels overwhelming. As you refine your system and discover favorite recipes, you can expand to full weekly prep.
Remember, consistency is more important than perfection. Even if your macros aren't exact every day, having keto meals ready prevents falling back on high-carb convenience foods.
What keto meal will you prep first? With proper planning, dedication, and these recipes, you'll achieve your keto goals while enjoying delicious, satisfying food!
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