Saturday, February 24, 2024

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Low Carb Meals For The Week

Chicken Bacon Egg Meal Prep Salad


What I love about this low carb lunch meal prep idea is that other than the meat and making hard-boiled eggs, you simply add in any leftover vegetables you have in your fridge. Very resourceful and easy!

Making a meal prep salad is even easier when you start with precooked chicken, bacon and hard-boiled eggs.

Recipe and photo by Meal Prep on Fleek

Cilantro Lime Cauliflower Rice

This cilantro lime chicken with cauliflower rice will definitely become one of your low carb lunch favorites. The chicken cooks up in a flash and you can simply add whatever veggies you have handy.

She does mix in a small amount of black beans with the cauliflower rice, if youre following a keto diet then just leave them out, but even as is the recipe is still only 9 net carbs per serving.

Recipe and image byFit Foodie Finds

Keto Meal Prep Ideas: Getting Started

The first step to creating amazing and easy low carb lunch ideas for meal prep is making sure you have the right tools for the job. We personally love to use glass containers that store well, can be reheated, and can even go in the freezer too.

Meal prepping in advance and batch cooking your low carb lunches makes sticking to a healthy lifestyle so much easier. Heres a list of our favorite meal prep resources:

Plastic BPA free meal prep containers We love these, especially for meals that dont need to be reheated, but even if they do, theyre BPA free. Buying a sturdy plastic container is the least expensive way for low carb and keto meal prep.

Glass Meal Prep Containers 5 pack Glass meal prep containers work great for your low carb lunch, they heat well and are very sturdy. The downside to using glass is theyre heavier, they cost more, and dont stack as well as the plastic containers.

Brandon Hearn has a highly rated Keto Meal Prep Cookbook you can actually read for FREE if you have an . If you dont have Amazon Kindle you can also try it one month for free to download lots of healthy and low carb cookbooks. Thats what we did to download free travel books before we went to Europe last summer.

Don’t Miss: Low Carb Bbq Sauce Recipe

Low Carb Breakfast Meal Prep Ideas

Prep Time: 10 MinutesNet Carbohydrates: 1g

This easy cream cheese egg bake can be made on the weekend and enjoyed for breakfast all week. Customize with your favorite additions: ham and cheese, feta and spinach, and more!

Prep Time: 7 MinutesNet Carbohydrates: 2.1g

Delicious, healthy, low carb and super filling: this is not your regular chia pudding! This protein shake in pudding form has 4 different flavors to add variety to your meal prepping!

Prep Time: 5 MinutesNet Carbohydrates: 6g

This low carb and keto Coconut Flour Porridge is quick and easy to make. Wake up to a warm bowl of porridge without the added carbs. You only need 15 minutes to whip this up using your trusty Instant Pot.

Prep Time: 15 MinutesNet Carbohydrates: 0g

Egg bites are a delicious and healthy, grab and go breakfast. Make them on a Sunday night, and enjoy them throughout the week when you need a quick nibble. These egg bites with hatch chiles make the perfect, high protein gluten-free breakfast.

Prep Time: 10 MinutesNet Carbohydrates: 6g

Chia pudding is like having dessert for breakfast. This creamy chocolate chia pudding has no dairy or refined sugar and its a healthy and satisfying way to start the day.

Prep Time: 15 MinutesNet Carbohydrates: 3.2g

This low carb keto breakfast sandwich recipe is the ultimate freezer friendly meal prep, with just 3.2g net carbs! It has layers of pancakes, eggs, sausage, and cheese.

Prep Time: 5 MinutesNet Carbohydrates: 1g

Prep Time: 10 MinutesNet Carbohydrates: 4g

Low Carb Snack Meal Prep Recipes

Easy Low Carb Meal Prep Plan for a Week of Meals

Prep Time: 3 MinutesNet Carbohydrates: 5.2g

This keto trail mix recipe is perfect for when you are on the go! Its full of healthful ingredients and only 5 grams net carbs per serving.

Prep Time: 5 MinutesNet Carbohydrates: 9.3g

Super moist and fluffy almond flour banana muffins that are healthy, low carb, and gluten free. These paleo banana muffins are so light, made with 8 ingredients, and come together in under 25 minutes. Add chocolate chips on top for a fun and simple breakfast, snack, or dessert!

Prep Time: 15 MinutesNet Carbohydrates: 7.1g

Soft and warm peanut butter almond flour cookies are a must! They are made with simple ingredients, taste like a peanut butter cup, and take 10 minutes to bake.

Prep Time: 10 MinutesNet Carbohydrates: 1.1g

These homemade sausage balls are an easy low-carb recipe great for meal planning for any time of the day like breakfast, brunch, appetizer, or snack.

Prep Time: 15 MinutesNet Carbohydrates: 8g

Crunchy, chocolatey & healthier than the average treat, chocolate nut clusters are easy to make and adaptable to low-carb, sugar-free and gluten-free diets.

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How To Find More Keto Recipe Ideas:

Check out Keto Recipes to see all the recipes tagged Keto on my site!

Definitely Egg Muffins are something I make regularly for food prep, and these Keto Egg Muffins with Broccoli, Bacon, and Cheese are one of my favorite combinations to use in an egg muffin!

I love to pull a container of this Instant Pot All Beef Ancho and Anaheim Chili out of the fridge or freezer and reheat it on a cold winter night!

This amazing Spaghetti Casseroles uses Italian Sausage and Palmini low-carb noodles, and Kara and I swooned over this when we tested the recipe. And it freezes perfectly and reheats beautifully!

Instant Pot Low-Carb Loaded Cauliflower Soup is probably the most popular soup recipe on the blog, and this is one I love to make on the weekend and have for dinner a few time during the week. This recipe has stovetop instructions too if youre not an Instant Pot fan!

Power Greens Egg Skillet is a tasty one-pan low-carb and Keto breakfast with healthy greens, red bell pepper, red onion, basil, and cheese! And this makes eight servings so you can make it on the weekend and have breakfast handled for a few days.

Beef and Sausage Meatballs with Tomato Sauce are a delicious low-carb main dish that the whole family is going to love! This makes 20 meatballs, but its a perfect recipe to double and make some for the freezer too.

Alice Springs Chicken Casserole is a super low-carb casserole with chicken, mushrooms, ham, cheese, and Alfredo Sauce, and this make eight servings!

Low Carb Chicken Meal Prep Bowls

Low carb chicken meal prep bowls are full of protein and fresh veggies. Make this recipe in 30 minutes for healthy lunches or dinners.

Meal-prepping is great because it saves you money since there is no need to order last minute meals. Here are more chicken meal-prep recipes for you: Spicy Chicken Meal-Prep Bowls,One-Pan Chicken and Cabbage , Greek Chicken Salad Bowls, and Easy Chopped Chicken Salad.

Chicken breast, mashed cauliflower, and sautéed vegetables make a classic meal thats flavorful and filling and perfect for your low carb diet.

Now you can enjoy an easy, low carb and keto meal throughout the week by making easy meal prep bowls!

Packed with protein and healthy, low carb/keto vegetables this easy low carb chicken meal prep will keep you full until your next meal!

Also Check: Sugar Free Low Carb Cookies

Knowing What Foods Are Low

Low-carb foods include:

  • lean meats, such as sirloin, chicken breast, or pork
  • nuts and seeds, including nut butter
  • oils, such as coconut oil, olive oil, and rapeseed oil
  • some fruit, such as apples, blueberries, and strawberries
  • unsweetened dairy products including plain whole milk and plain Greek yogurt

Power Hour: How I Get The Prep Done

Low carb diet: meal plan and sample menu for 1 week

With under two hours on the clock, this plan walks you through prepping nearly all of your meals for the week ahead. My approach to meal prep is all about efficiency, multitasking, and embracing the meanwhile. This means I always start with the tasks that take the most time, and I aim to take advantage of those sporadic hands-off moments

My Sunday afternoon prep list is as follows :

  • Cook chili: I prep the components to start the chili. While the aromatics are cooking, I clean and chop about 12 ounces of mushrooms . I add the chicken thighs and remaining ingredients to the pot, bring the chili to a boil, then let it simmer for about 15 minutes over low heat.
  • Make egg casserole: Meanwhile, I preheat the oven to 375°F, prepare the egg casserole, and bake it for about 50 minutes.
  • Shred chicken and simmer chili: By now its time to remove the chicken thighs from the chili and shred the meat. Then I return the shredded chicken to the pot and simmer for another 30 minutes.
  • Brown beef and sauté the vegetables for Buddha bowls: Meanwhile, I prepare the components for the Buddha bowls by browning a pound of ground beef in a skillet. I drain any rendered fat and transfer the meat to a plate. To minimize dishes, I wipe the skillet clean and use it to sauté the broccoli rice and bok choy, both of which take just a few minutes to become tender.
  • Make tuna salad: I chop the vegetables and herbs, then mix in the tuna and vinaigrette for a double batch of tuna salad for a week of lunches.
  • Read Also: How Many Calories In Nature Valley Granola Bar

    Low Carb Hot Lunch Meal Prep Ideas

    Prep Time: 15 MinutesNet Carbohydrates: 5g

    This delicious sausage and spinach soup is the warm meal you need this winter. It also freezes well, so make a batch and enjoy for weeks.

    Prep Time: 20 MinutesNet Carbohydrates: 12g

    This slow cooker cauliflower cheese soup is so delicious and comforting! Its gluten-free and has just 15 grams of carbs per serving! Serve it plain or with the toppings of your choice.

    Prep Time: 10 MinutesNet Carbohydrates: 9g

    These pan-seared chicken breasts are the perfect quick meal to prepare for the family. Theyre excellent for a steaming hot 30-minute lunch that you can enjoy as is.

    Prep Time: 20 MinutesNet Carbohydrates: 5.7g

    Vegan spinach lentil meatballs are a healthy baked version of traditional meatballs recipe they can be had as an appetizer or simmer in an Italian tomato sauce to serve on pasta. Rich in protein and fiber, thus making it an ideal meal for weight loss diets.

    Prep Time: 10 MinutesNet Carbohydrates: 12g

    These easy salmon croquettes will help you put together a healthy, filling meal for lunch. Theyre served hot, with a light radish and tomato salad and finished with a tangy balsamic-honey drizzle.

    Prep Time: 12 MinutesNet Carbohydrates: 0.8g

    This air fryer salmon is buttery and mouthwatering. Its just perfect for an everyday dinner or meal. This flavorful low carb salmon recipe is great for keto and paleo meal prep.

    Prep Time: 20 MinutesNet Carbohydrates: 6g

    Prep Time: 10 MinutesNet Carbohydrates: 7g

    How I Prep A Week Of Low

    Sheet pan dinners are something special. When dinner involves just a single piece of cookware, you can expect easy cooking, quick cleanup, and minimal time in the kitchen. And theres almost nothing your trusty sheet pan cant do. Here youll use it for a week of super-satisfying meals that are packed with wholesome proteins, while all also keeping the carb count low.

    In this weeks Power Hour Meal Prep Plan, Ill walk you through planning, grocery shopping, prepping, and serving a week of vegetable-heavy meals that are packed with protein to keep them filling and naturally low in carbs. Set aside about two hours in the kitchen, and youll have prepped a few nights of dinners that can be dropped on a sheet pan and slid into the oven. Plus, theres a low-carb, high-protein breakfast thats packed with vegetables and a couple of lunch options to carry you through the week. Heres how to do it.

    Read Also: Calories In Jimmy Dean Sausage Patty

    Not All Carbs Are Created Equal

    Carbs come in different forms.

    Simple carbs consist of easy to digest sugars. Refined and processed carbs, such as white sugar and white flour, are simple carbs.

    People who are starting on a low-carb diet need to think about reducing their intake of refined and processed carbs. Avoiding these carbs will be beneficial for reaching an ideal weight and for health in general.

    However, not all simple carbs are created equal. Fruits include fructose, which is a simple carb, but eating fruit is recommended in a low-carb diet, as it is loaded with nutrients and is a whole-food source of carbs.

    Complex carbs take longer to digest than simple carbs, as they need to be broken down into a simpler form. Complex carbs are found in more nutrient-rich foods, such as beans, whole-grains, and fiber-rich fruits, such as bananas.

    Complex carbs also have the added benefit of making a person feel full faster, which might prevent them from overeating. Complex carbs also make people feel full for longer, which might help them avoid snacking between meals.

    Know The Carb Counts And Serving Sizes Of Foods

    Atkins Induction Phase Dinner Ideas

    Most low carb diets only allow for 20 to 50 grams of carbohydrates per day. Because of this, it is essential that people following low-carb diets choose foods that have a lower carb count but a high nutritional value per serving.

    The foods in the quantities listed below all contain approximately 15 g of carbs:

    • 1 tennis ball sized apple or orange
    • 1 cup of berries
    • 1 slice of bread
    • 1/3 cup of cooked rice

    While the foods listed above all contain roughly equal amounts of carbohydrates, they are not all nutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such as Vitamin D and calcium in addition to the carbohydrate content.

    The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varieties of bread and rice will provide more nutrients than white varieties, even though the carb content is similar.

    Recommended Reading: How Many Carbs In 1 Cup Of Flour

    Healthy Low Carb Meal Prep Recipes

    12/19/2021 by Richmond Howard

    This article may contain links from our affiliate partners. Please read how we make money!

    These healthy low-carb meal prep recipes will make a tasty addition to your low-carb and keto meal plans! Theyre ideal for anyone simply looking to reduce their carbohydrate counts and looking to improve their health with great nutrition.

    If youre new to meal prep, make sure to check out our meal prep beginners guide!

    How Do I Keep Chicken Breast From Drying Out

    Since we slice the chicken breasts in half, theyre thin and cook up real quick. This is my favourite method since if you pan-sear full chicken breasts, the thickness will cause the exterior to dry out before the interior is cooked. When reheating, microwave your meal prep bowl with a damp paper towel over top the container to keep the chicken moist.

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    Potential Benefits Of A Low

    You probably hear the most about low-carb eating for weight loss, but for some people, the approach could also help optimize their health, says Schmidt. Research shows that women who are obese or have metabolic problems do better hormonally on lower carbs, says Schmidt, pointing out that other outcomes of the diet can include better sleep, mental clarity, and increased satiety.

    As low-carb dietitian Franziska Spritzler, RD, whos based in Orange County, California, points out, when you cut back on carbs, blood sugar and insulin levels generally go down, which can be a good thing for A1C, or the two- to three-month average of blood sugar levels. This may also help with weight loss, another common goal for people with type 2 diabetes.

    These types of benefits may be reaped almost immediately. Past research shows that people who ate three lower-carb meals reduced their insulin resistance by more than 30 percent compared with people who consumed higher-carb meals .

    Further research indicates that insulin resistance can be improved with a low-carb diet in just one month.

    You can see the results, too. One small randomized clinical trial on older adults with obesity found that, compared with a low-fat diet, a very low carb diet shaved off 3 times more visceral fat, a type of belly fat that hugs organs and is linked to disease. The low-carb group also lost 9.7 percent of total fat compared with just 2 percent in the low-fat followers.

    Low Carb / Paleo Korean Beef Bowls

    Low Carb Diabetic Meal Plan: Week of 1-7-19

    Recipe and image by Whole Kitchen Sink

    So many Asian dishes are filled with sugar, MSG and other ingredients we just dont want to eat. Finding healthy versions of our favorite take out dishes makes sticking to a low carb lifestyle so much easier.

    These super yummy low carb Korean beef bowls by Bailey of Whole Kitchen Sink are the perfect solution! You wont ever miss the sugary sweet sauce since this includes so much flavor.

    The recipe makes 4 servings, so this is definitely a low carb lunch Id want to eat 4 days in a row!

    Read Also: Food With No Carbs List

    Low Carb Chicken Fajitas

    Recipe and image by Life Made Sweeter

    Life Made Sweeter prepares this on a sheet pan and offers both a low carb chicken fajitas version and also an option for those wanting corn tortillas too.

    Fajitas of all kinds are one of our favorite low carb lunch ideas since it cooks up fast and stores well in the freezer for batch cooking. We often use pre-cooked chicken and frozen mix bell peppers to whip up fajitas in a flash.

    Substituting beef, pork, shrimp or portobello mushrooms are great low carb fajita options so you can vary things up.

    How To Make Low Carb Chicken Meal Prep Bowls


    • Chicken breasts free-range organic boneless skinless chicken breasts are what I use. If you use bone-in, skin-on chicken breasts, youll have to adjust the cook time. It is important to use a high quality meat as some chicken breasts are injected with a solution of saltwater to plump it up so it looks better on the shelves. Want more recipes using chicken breasts? Here are 50 more!
    • Cauliflower cut into florets
    • Spices dried oregano, paprika, onion powder, salt & pepper
    • Feta cheese This is optional but great on top of the veggies.
    • Lemon juice Also optional but I love to squeeze a little bit of lemon juice on top of my chicken.


  • First, chop all the vegetables and grate the cheese, then set aside.
  • TIP:If youre unsure how to wash and cut cauliflower into florets, you can find instructions here.

  • Next, cut the chicken breasts into cutlets so they cook faster. Place one on a cutting board and hold it flat with the palm of your hand.
  • With your other hand, take a sharp knife and cut through the breast horizontally to make two even pieces. Repeat with the other breast.
    • Cook the chicken
  • Toss the chicken breast halves with the spices, then place them in a heated skillet.
  • Cook for about 5 minutes on each side, or until golden brown and cooked all the way through.
    • Make the mashed cauliflower
  • While the chicken is cooking, bring some water to boil in a large pot. Steam the cauliflower until its fork-tender, then let it cool for a few minutes.
  • Read Also: Fast Food Under 400 Calories

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