5 Keto Meal Prep Recipes For Weight Loss

5 Keto Meal Prep Recipes For Weight Loss

I have 5 tasty keto meal prep recipes that you guys are gonna love. If you are looking to lose weight in the new year, or just eat clean, these keto recipes will hook you up. the best thing about these keto meal prep recipes is that they are full of flavor and very creative, so you won’t get bored of the some old food. The keto burrito bowl is low carb thanks to cauliflower rice, and topped with al pastor marinated pork chops. Maybe my fav keto meal prep recipe of all time is the Moroccan chicken stew with low carb golden cauliflower rice. All 5 keto meal preps are low carb and perfect for losing weight. You have so many options to chose from, you won’t get bored with eating while on the keto diet. Much Love..Bobby, Dessi, & Art XOXO

LOW CARB CHICKEN MEAL PREP WITH WHITE BBQ SAUCE

LOW CARB CHICKEN MEAL PREP WITH WHITE BBQ SAUCE

This meal prep recipe has the most crispy chicken thighs covered in homemade Alabama style white BBQ sauce and served with low carb black soy bean salad. The ultimate keto chicken meal prep that makes 5 servings for the week. 
PREP TIME: 15 MINUTES COOK TIME: 30 MINUTES TOTAL TIME: 45 MINUTES SERVINGS: 5 MEALS CALORIES: 818 KCAL AUTHOR: BOBBY PARRISH

INGREDIENTS

FOR THE CHICKEN:

  • 10 chicken thighs bone & skin on
  • 1.5 teaspoons smoked paprika
  • ¼ teaspoon cayenne pepper
  • Kosher salt & fresh pepper
  • Avocado or grapeseed oil

FOR THE ALABAMA BBQ SAUCE:

  • ½ cup full fat mayonnaise
  • 1 teaspoon stone ground or Dijon mustard
  • 1 clove garlic finely grated
  • ½ teaspoon prepared horseradish
  • 1 tablespoon white vinegar
  • Juice of one lemon
  • ¼ teaspoon salt & fresh pepper

FOR THE BLACK BEANS:

  • 2.5 cups cooked black soy beans
  • 2 ounces thick cut bacon cubed
  • ¼ cup red onions chopped
  • ¼ teaspoon red pepper flakes
  • 2 cloves garlic minced
  • ½ cup chicken stock/broth
  • 1 cup spinach roughly chopped
  • 2 teaspoons coconut amino acid or soy sauce
  • ½ teaspoon toasted sesame oil
  • ¼ cup red bell peppers diced
  • Kosher salt & fresh pepper
  • Avocado or grapeseed oil

INSTRUCTIONS

  1. For the low carb black soy beans, soak 1.25 cups of dried beans in water with ½ teaspoon of salt for 24 hours and then pressure cook for 10 minutes on high heat with , turn the heat off and allow pot to sit for 10 minutes, then release the steam. You can also buy canned black soy beans from eden organics at the grocery store.
  2. Make the beans by cooking the bacon in a medium size pot over medium heat with a shot of oil until most of the fat has rendered out. Add the onions, red pepper flakes, ¼ teaspoon salt, couple cracks of pepper, and cook for 5 minutes. Add the garlic and cook for 2 minutes then add the black beans and chicken stock. Cook for 10-15 minutes, adding more stock if the beans look dry. Add the chopped spinach, amino acid, sesame oil, bell peppers, mix well and check for seasoning. You may need more salt, adjust accordingly and set aside.
  3. For the chicken, pre-heat oven to 475 F and season both sides of the chicken with a generous amount of salt and pepper, only season the skin side with the smoked paprika and cayenne pepper. Rub the spices into the skin and allow to sit at room temperature for 20 minutes. Pre-heat one or two large cast iron pans over medium-heat high for 2 minutes, add 2 teaspoons of oil, wait 30 seconds so it can heat up, add the chicken, skin side down, to the pans. If you only have one cast iron pan use another pan that is oven safe. Allow to cook undisturbed for 8 minutes and then transfer pans to the oven skin side down for 10 minutes. Flip and cook 3 minutes more and remove from oven and transfer to a clean platter to rest.
  4. While the chicken is cooking make the Alabama white BBQ sauce by coming all the ingredients in a medium size bowl and whisking well. If the consistency is loose, add more mayo. Check for seasoning, the flavor should be tangy, adjust accordingly. Brush or spoon the white BBQ sauce all over the chicken and serve with the beans, enjoy! Chicken should be stored in the fridge separately from the BBQ sauce and both will keep for 5 days, or you can freeze the chicken for 2-3 months, but not the sauce. The beans will keep for 5 days in the fridge or can be frozen for 2-3 months.

RECIPE NOTES

Macros per chicken thigh:
279 calories
0 carbs
17.5 grams of fat
28.3 grams of protein
0 fiber

Macros for all the BBQ sauce:
754 calories
0.89 grams of net carbs
1 gram of total carbs
83 grams of fat
1.2 grams of protein
0 fiber

Macros per serving of black soy beans, recipe makes 5 servings:
190 calories
2.84 grams of net carbs
10.3 grams of total carbs
12.2 grams of fat
12.5 grams of protein
7.4 grams of fiber

LOW CARB MEATLOAF & VEGGIES

LOW CARB MEATLOAF & VEGGIES

This low carb meatloaf recipe is stuffed with mozzarella cheese and prosciutto before being baked in the oven. Served with Japanese eggplant and broccoli for some really tasty keto meal prep. 
PREP TIME: 20 MINUTES COOK TIME: 1 HOUR 13 MINUTES TOTAL TIME: 1 HOUR 33 MINUTES SERVINGS: 5 MEALS CALORIES: 693 KCAL AUTHOR: BOBBY PARRISH

INGREDIENTS

FOR THE MEATLOAF:

  • 2 pounds ground beef
  • ½ red onion diced
  • 1 green bell pepper diced
  • ½ teaspoon dried thyme
  • 3 cloves garlic minced
  • 2 eggs
  • ¼ cup grated parmesan or pecorino romano cheese
  • 5 ounces sliced provolone cheese
  • ¼ pound sliced prosciutto optional
  • Keto ketchup no sugar added
  • Kosher salt & fresh pepper
  • Avocado or olive oil

FOR THE VEGGIES:

  • 8 ounces broccolini or baby broccoli
  • 1 large Japanese eggplant
  • 1 shallot thinly sliced
  • 2 cloves garlic thinly sliced
  • ½ teaspoon mustard seeds
  • Zest & juice of half a lemon
  • Kosher salt & fresh pepper
  • Avocado or olive oil

INSTRUCTIONS

  1. Pre-heat oven to 350 F for the meatloaf. Pre-heat a large non-stick pan over medium heat along with 2 teaspoons of oil. Add the onions, green peppers, thyme, ¼ teaspoon salt, and a few cracks of pepper. Cook for 10 minutes, stirring often. Add the garlic and cook another 5 minutes, or until the veggies are very soft.
  2. Meanwhile, add the ground beef to a large bowl along with the eggs, parmesan, 1 teaspoon salt, and a few cracks of pepper. Once the veggies are ready, add them to the bowl with the beef and use a large spoon to start mixing, the veggies will be too hot to handle(too cold to hold 😉). After mixing for 20 seconds use your hands to thoroughly mix everything together, but make sure not too overmix or the meatloaf will be tough. Use a piece of wax paper or parchment paper and measure an 9×10 inch rectangle. Spread the meatloaf mixture onto the paper and shape it so it fits 9×10 inches. Layer the cheese and prosciutto so they overlap on the meatloaf and then use the paper to roll the meatloaf up tightly, watch the video above to see how my wife does it. Pinch the ends of the meatloaf closed and flatten them, transfer meatloaf to a tin seam side down, and cover with as much keto ketchup as desired. If you don’t have a meatloaf tin, place on a sheet tray seam side down. Bake for roughly 75 minutes, or until the internal temperature is 155 F. Remove from oven and allow to cool for 10-20 minutes with some tin foil tented on top.
  3. While the meatloaf is cooking, make the veggies by brining a medium size pot of water to a boil. Add 1 teaspoon of salt along with the broccolini and boil for 3 minutes. Meanwhile, cut the eggplant into large bite size pieces and slice the shallots and garlic. When the broccolini is ready, drain and cut into bite size pieces, set aside. Pour 3 tablespoons of oil int a large non-stick pan and heat on medium-high for 2-3 minutes. Once hot, add the shallots, garlic, mustard seeds, and tilt the pan so they fry in the oil. Cook just until the veggies are golden brown and then remove from pan but leave the oil behind. The shallots and garlic will burn easily, so make sure to pull them as soon as they are ready. Add the eggplant and broccolini to the pan, turn the heat up a notch, and cook for 5-7 minutes, or until the eggplant is golden brown and both veggies are cooked through. Add 1/4 teaspoon of salt, a coupe cracks of pepper, and turn off the heat. Mix well and add the lemon zest and juice, check for seasoning, you may need more salt or lemon. Transfer the veggies to a clean bowl and top with the crispy shallots, garlic, and mustard seeds.
  4. Slice the meatloaf and serve with the veggies, enjoy! Everything will keep in the fridge for 5 days or can be frozen for 2-3 months. The best way to reheat everything is in a 350 F oven for 8-10 minutes, if using a microwave, make sure to cover the container with a wet paper towel and don’t overheat the food, or it will dry out.

RECIPE NOTES

Macros per serving of meatloaf, makes 5 generous servings:
693 calories
3.1 grams of net carbs
5.5 grams of total carbs
50.2 grams of fat
47.6 grams of protein
0.6 grams of fiber

Macros per serving of veggies, makes 5 servings:
115 calories
5.16 grams of net carbs
9.8 grams of total carbs
9.36 grams of fat
2 grams of protein
4.4 grams of fiber

KETO KEBAB MEAL PREP WITH LOW CARB PITA BREAD

KETO KEBAB MEAL PREP WITH LOW CARB PITA BREAD

Keto meal prep for the week with juicy lamb kebabs and epic low carb pitas. 
PREP TIME: 20 MINUTES COOK TIME: 20 MINUTES TOTAL TIME: 40 MINUTES SERVINGS: 5 MEALS CALORIES: 185 KCAL AUTHOR: BOBBY PARRISH

INGREDIENTS

FOR THE KEBABS:

  • 2 pounds ground lamb
  • 1.5 teaspoons each smoked paprika & cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon cinnamon
  • ¼ teaspoon each ground cloves & cardamom
  • 2 cloves garlic finely grated
  • Zest of 1 lemon
  • 1 tablespoon freshly chopped parsley
  • 1 teaspoon dried thyme
  • Kosher salt & fresh pepper
  • Olive or avocado oil

FOR THE TAHINI SAUCE:

  • 1/3 cup runny tahini
  • 2 cloves garlic finely grated
  • Juice of 1 lemon
  • ¼ teaspoon salt
  • Ice water
  • 1 teaspoon freshly chopped parsley

FOR THE KETO FLATBREAD:

  • 2 eggs
  • 2 teaspoons baking powder
  • ½ teaspoon kosher of salt
  • 2 cups 6oz of finely shredded full fat mozzarella cheese
  • 1.5 cups blanched almond flour
  • ½ teaspoon dried thyme

INSTRUCTIONS

  1. Making the kebabs by adding the ground lamb to a large bowl along with the remaining ingredients(except the oil), 1.5 teaspoons salt, and a few cracks of pepper. Use your hands to mix everything well, but make sure you don’t overmix as that will make the meat tough. Form the mixture into individual kebabs about 1 inch by 4 inches long, or any size you desire making sure they are not too fat. Store the kebabs in the fridge for 20 minutes, or overnight, before cooking so they can firm up.
  2. Meanwhile, make the keto flatbread by preheating the oven to 400F. In a large bowl, beat the eggs and then add the salt, baking powder, and mix well. Add the finely grated cheese, mix well with a spatula. Add the almond flour and mix well. Put some oil on your hands and continue mixing with your hands, then separate the dough in 5 equal balls. Flatten each dough and spread them out on a piece of parchment paper and place another piece of parchment paper. Use a rolling pin to flatten each dough until they are about 5-6 inches in diameter(watch the video to see how it’s done). It’s ok if the edges are touching each other. Transfer the dough and bottom piece of parchment to a sheet tray, sprinkle with dried thyme, and bake for 13-15 minutes, or until golden brown. Make it so all 5 doughs fit on one sheet tray. Remove and set aside.
  3. Make the tahini sauce by finely grating the garlic in a small bowl and covering with the juice of 1 lemon. Let sit for 5-15 minutes so the raw flavor of the garlic goes away. Add the tahini to a small food processor or use a handheld stick bender with a tall and narrow jar. Add the garlic and lemon juice, salt, and blend for a few seconds. Add some ice water(about 2-4 tablespoons) while blending and keep going until the texture is smooth and creamy. If you need to add more water, do so. If the tahini gets too loose, add more tahini. Check for seasoning and set aside.
  4. To cook the kebabs, pre-heat a large non-stick pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil, wait 10 seconds, then add half of the kebabs and cook for 4-5 minutes. You have to work in two batches otherwise you will overcrowd the pan. Once the kebabs have nice color on the first side, flip and cook another 4 minutes. To ensure the kebabs cook evenly, turn them on both of their sides and cook for 30 seconds each side. To make sure the lamb is cooked through, you can cut into one. Remove from pan and cook the second batch.
  5. Serve the kebabs with the flatbread and tahini sauce and enjoy! You will have more kebabs than can fit on the flatbread, so just enjoy those with sauce. The kebabs will last 5 days in the fridge or can be frozen for 2-3 months. The flatbreads will last for 3-4 days in the fridge in a zip-top bag, or can be frozen for 3 months. The tahini sauce will last for 5 days in the fridge but can’t be frozen.

RECIPE NOTES

Make sure to buy a block of low moisture mozzarella cheese and grate it on the fine setting of the box grater. Don’t buy grated cheese for the flatbread.

The way I shaped the kebabs yielded 8 kebabs, which is enough for 5 meals. Keep the number 8 in mind for the macros. You can also make the kebabs out of ground beef, chicken thighs or turkey thighs.

Macros per lamb kebab, recipe makes 8 kebabs:
281 calories
0.44 net & total grams of carbs
26.6 grams of fat
19 grams of protein
0 fiber

Macros per flatbread, recipe makes 5 flatbreads:
330 calories
4.35 grams of net carbs
7.95 grams of total carbs
27.2 grams of fat
16.8 grams of protein
3.6 grams of fiber

Macros for all of the tahini sauce:
500 calories
8.8 grams of net carbs
10 grams of total grams
46 grams of fat
16.5 grams of protein
1.5 grams of fiber

KETO BURRITO BOWL

KETO BURRITO BOWL

I love this keto burrito bowl recipe because it swaps out starchy, carby rice with low carb cauliflower rice. The cauliflower rice has Mexican inspired flavors and is the perfect base for the keto burrito bowl. You can by pre-made cauliflower rice at the store, but I prefer to use the large setting of a box grater and make it at home.
PREP TIME: 15 MINUTES COOK TIME: 30 MINUTES TOTAL TIME: 45 MINUTE SSERVINGS: 5  AUTHOR: BOBBY PARRISH

INGREDIENTS

FOR THE CAULIFLOWER RICE:

  • 2 medium size heads of cauliflower
  • ½ onion chopped
  • 2 cloves garlic minced
  • ¼ teaspoon red pepper flakes
  • 1 teaspoon each smoked paprikaancho chile powder, & cumin
  • ¼ cup water or chicken stock
  • 1-2 tablespoons freshy cilantro or parsley chopped
  • Zest & juice of half a lime
  • Avocado or grapeseed oil
  • Kosher salt & black pepper

FOR THE PORK CHOPS:

  • 5 boneless pork chops about 5 ounces each
  • 1 teaspoon each smoked paprikaancho chile powder, & cumin
  • Avocado or grapeseed oil
  • Kosher salt & black pepper

FOR THE TOPPINGS:

  • 1-2 avocados
  • 1 red or green bell peppers diced
  • 5 cups of romaine lettuce finely sliced
  • 2 medium size tomatoes diced
  • ½ cup full fat sour cream
  • ½ cup full fat shredded cheese like jack or mozzarella
  • Extra virgin olive oil
  • Kosher salt & black pepper

INSTRUCTIONS

  1. Make the spice rub for the pork chops by combining the paprika, ancho, and cumin in a small bowl, mix well. Season the pork chops with a generous pinch of salt and spice rub on both sides, making sure to rub the spices all around and then drizzle over 1 tablespoon oil. Let the pork chops sit at room temperature for 20-30 minutes.
  2. Meanwhile, start the cauliflower rice by grating the cauliflower using the largest setting on a box grater. Try to only grate the florets, not too much of the stalks. Pre-heat the largest pan you have just above medium heat for 2 minutes along with 1 tablespoon of oil. Add the onion, pepper flakes, ¼ teaspoon salt, a couple cracks of pepper, and mix well. Cook for 5 minutes then add the garlic and cook 2 more minutes. Add the paprika, ancho, cumin, and cook for 1 minute, stirring often. Add the water or chicken stock, mix well and cook for 30 seconds. Add all the cauliflower rice, ½ teaspoon salt, and couple cracks of pepper, and mix very well. Cover the pan with a lid or a large sheet tray, and cook for 4 minutes, stirring once. Remove cover from pan and taste the rice, if the texture is too raw, allow to cook another 1 minute, if it feels good, turn the heat off. Add the lime zest, lime juice, cilantro/parsley, mix well, check for seasoning, and set aside.
  3. Cook the pork chops by pre-heating a large pan, preferably cast iron, over medium-high heat for 2 minutes. Add 1 tablespoon of oil, wait 20 seconds, then add half of the chops. Cook for 4-5 minutes, or until a nice crust has formed, flip and cook another 4 minutes then remove from pan. Repeat with remaining chops. Pork chops overcook very easily, so make sure to pull them from the pan as soon as they are done.
  4. Chop and prep the toppings ahead of time and assemble to burrito bowl the day you want to eat it or right before eating it. I like to season the chopped tomatoes with really good extra virgin olive oil and lime juice. Top the cauliflower rice with sliced pork chops and the toppings, enjoy!
  5. Everything will keep in the fridge for 5 days or can be frozen for 2-3 months. The best way to reheat the rice and chops is in a 350 F oven for 8-10 minutes, if using a microwave, cover the container with a wet paper towel and make sure not to overheat or the food will dry out.

RECIPE NOTES

Macros per serving of cauliflower rice, makes 5 servings:
86 calories
5 grams of net carbs
3.2 grams of fat
4.4 grams of protein
4.2 grams of fiber

Macros per pork chop:
269 calories
0 carbs
11.1 grams of fat
36.8 grams of protein
0 fiber

Macros per serving of all toppings, makes 5 servings:
241 calories
4.94 grams of net carbs
20.8 grams of fat
6.2 grams of protein
3.65 grams of fiber

LOW CARB CHICKEN STEW WITH KETO CAULIFLOWER RICE

LOW CARB CHICKEN STEW WITH KETO CAULIFLOWER RICE

Tasty keto meal prep for the week with juicy and flavorful chicken stew with low carb golden cauliflower. Keto diet meal plan recipes done right.
PREP TIME: 20 MINUTES COOK TIME: 40 MINUTES TOTAL TIME: 1 HOUR SERVINGS: 5 CALORIES: 377 KCAL AUTHOR: BOBBY PARRISH

INGREDIENTS

FOR THE CHICKEN:

  • 10 boneless & skinless chicken thighs
  • 1 teaspoon each smoked paprika & cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground cinnamon
  • 1/8 teaspoon ground cloves
  • ½ an onion chopped
  • 1 medium size zucchini cubed
  • ½ teaspoon dried thyme
  • 3 cloves garlic minced
  • 6 ounces jarred roasted pepperssliced
  • ½ cup good quality green olivespitted & halved
  • 4 thin slices of lemon
  • 1.5 cups chicken stock/broth
  • ½ a red chile thinly sliced or pinch of red pepper flakes
  • 1 teaspoon parsley chopped
  • Avocado or grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper

FOR CAULIFLOWER RICE:

  • 2 medium size heads of cauliflower
  • ½ an onion chopped
  • 3 cloves garlic minced
  • 1 teaspoon fresh grated ginger
  • 1 tablespoon ground turmeric powder
  • 1 cup full fat coconut milk
  • Zest of ½ a lime & ½ orange
  • 3 tablespoon unsweetened shredded coconut flakes
  • ¼ cup blanched almonds or walnuts chopped & roasted if desired
  • 1 tablespoon parsley chopped
  • ½ a red chile thinly sliced
  • Avocado or grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper

INSTRUCTIONS

  1. For the chicken, make the spice rub by combining the smoked paprika, cumin, coriander, cinnamon, and cloves in a small bowl, mix well. Season the chicken with a generous pinch of salt and half the spice rub on one side, flip and repeat. Pre-heat a wide pan just over medium-high heat for 2 minutes. Add 1 tablespoon of oil, wait 30 seconds, and add the chicken to the pan. If your pan is not big enough to fit all the chicken, do this is 2 batches. Cook the chicken for 2-3 minutes, or until the crust is golden brown and crusty, flip and repeat, remove from pan. Lower the heat to medium, add 2 teaspoons of oil to the pan and then add the onions, zucchini, thyme, ¼ teaspoon salt and a few cracks of pepper. Cook for 10 minutes, stirring often. Add the garlic and cook for 3 minutes then add the roasted peppers, olives, chicken along with any juices, and enough chicken stock to come half way up the side of the chicken. Tuck the lemon slices around the chicken and add the sliced chiles. Bring the liquid to a boil, reduce to a simmer and cook uncovered for 20-25 minutes, or until the stock has reduced considerably and can be used as a sauce. Move the chicken around the pan a couple times so everything cooks evenly. Sprinkle over parsley when the chicken is ready, set aside.
  2. Meanwhile, make the cauliflower rice by cutting each head of cauliflower in half and grating them on the largest setting of a box grater, trying not to grate too much of the stalk. Pre-heat a large pan with high sides over medium heat for 2 minutes. Add 1 tablespoon of oil and then add the onions along with ¼ teaspoon salt and a couple cracks of pepper. Cook for 6 minutes then add the garlic and grated ginger. Cook for 2 minutes then add the turmeric powder and mix well. Cook for 45 seconds then add the coconut milk and mix well. Bring the milk to a simmer and cook for 5 minutes, until it has reduced some. Add all of the cauliflower rice along with ¼ teaspoon salt and a few cracks of pepper, mix very well. Place a lid on the pan and cook for 3 minutes. After 3 minutes check to see if the cauliflower is done to your liking, if not, cook another 2 minutes. Turn the heat off and add the coconut flakes, nuts, lime and orange zest, parsley, and red chiles. Mix well and check for seasoning. You can add lime juice, orange juice, or salt if desired.
  3. Serve the chicken with some of the turmeric rice and enjoy! Everything can be frozen for 2-3 months or will keep in the fridge 2-3 days(which I prefer). Reheat in a 400 F oven for 10-15 minutes or cover the container with a wet paper towel and heat in a microwave, making sure not to overheat as the chicken will dry out. It’s best to thaw before reheating.

RECIPE NOTES

Macros per serving of chicken, makes 5 servings
174 calories
1.6 net carbs
2.35 grams of total carbs
6.7 grams of fat
24.3 grams of protein
0.8 grams of fiber

Macros per serving of cauliflower rice, recipes makes 5 servings:
203 calories
4.8 grams of net carbs
7.3 grams of total carbs
17.3 grams of fat
5.4 grams of protein
4.1 grams of protein


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