Keto Meal Prep: 1-Week Guide with Full Grocery List

Ingredients (Makes 12 muffins):

• 12 large eggs
• 8 slices of bacon, cooked and chopped
• 1 cup shredded cheddar cheese
• 1/4 cup heavy cream
• 2 cups spinach, chopped
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C) and grease a muffin tin.
2. Whisk eggs and heavy cream in a large bowl.
3. Stir in remaining ingredients, reserving some cheese for topping.
4. Pour mixture into muffin cups and sprinkle with remaining cheese.
5. Bake for 20-25 minutes until set and golden.
6. Cool completely before storing in airtight containers.

Ingredients (Makes 4 servings):

• 1 cup unsweetened almond milk
• 1 cup full-fat coconut milk
• 1/2 cup chia seeds
• 2 tbsp erythritol or monk fruit sweetener
• 1 tsp vanilla extract
• 1/4 cup raspberries (for topping)
• 1/4 cup sliced almonds (for topping)

Instructions:

1. Mix almond milk, coconut milk, chia seeds, sweetener, and vanilla in a bowl.
2. Stir well and let sit for 5 minutes, then stir again to prevent clumping.
3. Cover and refrigerate for at least 4 hours or overnight.
4. Divide into 4 containers and top with berries and almonds before serving.

Ingredients (Makes 2 servings):

• 1 medium avocado
• 2 cups spinach
• 1 cup unsweetened almond milk
• 2 scoops unflavored or vanilla keto protein powder
• 1 tbsp MCT oil
• 1 tbsp chia seeds
• 1/2 tsp vanilla extract
• Ice cubes as needed

Instructions:

1. Place all ingredients in a blender.
2. Blend until smooth and creamy.
3. Adjust thickness with ice or more almond milk if needed.
4. Divide into two containers and refrigerate.
5. Consume within 24 hours for the best quality.

Ingredients (Makes 8 wraps):

• 1 lb chicken breast, cooked and sliced
• 8 large romaine lettuce leaves
• 1/2 cup grated parmesan cheese
• 1/2 cup keto-friendly Caesar dressing
• 4 slices of bacon, cooked and crumbled
• 1/4 cup sliced almonds (optional)

Instructions:

1. Wash and dry romaine lettuce leaves.
2. Mix chicken with half the Caesar dressing.
3. Place chicken mixture in the center of each lettuce leaf.
4. Top with parmesan, bacon crumbles, and almonds.
5. Drizzle with remaining dressing before serving.
6. For meal prep, store components separately and assemble when ready to eat.

Ingredients (Makes 4 servings):

• 3 cans (5oz each) tuna in olive oil, drained
• 2 ripe avocados, diced
• 1/4 cup red onion, finely diced
• 2 celery stalks, diced
• 1/4 cup mayonnaise
• 2 tbsp lemon juice
• 1 tbsp fresh dill, chopped
• Salt and pepper to taste
• 4 cups mixed greens

Instructions:

1. In a large bowl, combine tuna, avocados, red onion, and celery.
2. In a small bowl, mix mayonnaise, lemon juice, dill, salt, and pepper.
3. Fold dressing into tuna mixture gently to avoid mashing avocados.
4. Divide mixed greens among 4 containers and top with tuna salad.
5. Store in refrigerator for up to 3 days.

Ingredients (Makes 6 servings):

• 2 lbs chicken thighs, cooked and shredded
• 2 cups broccoli florets, chopped
• 2 cups spinach, chopped
• 1 cup heavy cream
• 8 oz cream cheese, softened
• 2 cups shredded cheddar cheese, divided
• 2 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large bowl, mix cream cheese, heavy cream, 1 cup cheddar, and seasonings.
3. Fold in chicken, broccoli, and spinach.
4. Transfer to a greased 9×13 baking dish.
5. Top with remaining cheese and bake for 25-30 minutes until bubbly.
6. Let cool before portioning into containers.
7. Refrigerate for up to 4 days or freeze for up to 2 months.

Ingredients (Makes 4 servings):

• 1.5 lbs ground beef
• 2 tbsp olive oil
• 1 bell pepper, diced
• 1/2 onion, diced
• 2 tbsp taco seasoning (no sugar added)
• 1/2 cup water
• 4 cups lettuce, shredded
• 1 cup cheddar cheese, shredded
• 1 avocado, sliced
• 1/2 cup sour cream
• 1/4 cup cilantro, chopped (optional)

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add onion and bell pepper, and sauté until softened.
3. Add ground beef and cook until browned.
4. Stir in taco seasoning and water, and simmer until the liquid reduces.
5. Divide lettuce among 4 containers.
6. Top with beef mixture, cheese, and cilantro.
7. Store avocado and sour cream separately and add just before eating.

Ingredients (Makes 8 slices):

• 1 medium cauliflower head, riced
• 2 large eggs
• 1/2 cup grated parmesan
• 1 cup mozzarella, divided
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/2 cup low-carb marinara sauce
• 2 oz pepperoni slices
• 1/4 cup bell peppers, diced
• Fresh basil for garnish

Instructions:

1. Preheat oven to 425°F (220°C).
2. Microwave riced cauliflower for 5 minutes, then let cool.
3. Place cooled cauliflower in a clean kitchen towel and squeeze out excess moisture.
4. Mix cauliflower with eggs, parmesan, 1/4 cup mozzarella, and seasonings.
5. Press mixture onto a parchment-lined baking sheet into a 1/4-inch thick circle.
6. Bake for 20 minutes until golden.
7. Top with sauce, remaining cheese, and toppings.
8. Bake for another 10 minutes until cheese is bubbly.
9. Cool before slicing and storing.

Ingredients (Makes 12 fat bombs):

• 1/2 cup coconut oil
• 1/4 cup natural peanut butter
• 2 tbsp cocoa powder, unsweetened
• 2 tbsp erythritol or monk fruit sweetener
• 1/4 tsp vanilla extract
• Pinch of salt

Instructions:

1. Melt the coconut oil and peanut butter together.
2. Stir in cocoa powder, sweetener, vanilla, and salt until smooth.
3. Pour mixture into silicone molds or lined mini muffin tin.
4. Freeze for 30 minutes until solid.
5. Store in an airtight container in the refrigerator or freezer.

Ingredients (Makes 12 halves):

• 6 large eggs, hard-boiled
• 1 ripe avocado
• 1 tbsp mayonnaise
• 1 tbsp lime juice
• 1/2 tsp garlic powder
• 1/4 tsp cumin
• Salt and pepper to taste
• Paprika for garnish
• Fresh cilantro, chopped (optional)

Instructions:

1. Peel eggs and cut in half lengthwise.
2. Remove yolks and place in a bowl.
3. Add avocado, mayonnaise, lime juice, and seasonings.
4. Mash until smooth and creamy.
5. Spoon or pipe the mixture back into egg whites.
6. Sprinkle with paprika and cilantro.
7. Store in an airtight container for up to 2 days.

Protein Preparation

Cook all your proteins for the week at once. Roast chicken thighs and breasts, brown ground beef, and cook bacon in large batches. This single step can save hours throughout the week.

Vegetable Prep

Wash, chop, and pre-cook vegetables like broccoli and cauliflower. Store raw chopped vegetables in water-filled containers to maintain freshness. Pre-make cauliflower rice and store in freezer bags.

Component Cooking

Instead of fully assembling all meals, prepare components separately and mix when ready to eat. This works especially well for salads and bowls where you want to maintain texture.

Multi-Tasking

Use multiple cooking methods simultaneously. While proteins roast in the oven, prepare vegetables on the stovetop, and mix cold items like fat bombs or chia pudding.

Refrigerator Storage (3-5 days)

• Cooked proteins (chicken, beef, eggs)
• Prepared salads (without dressing)
• Casseroles and baked dishes
• Chopped vegetables
• Chia pudding and fat bombs

Freezer Storage (1-3 months)

• Egg muffins and breakfast casseroles
• Cooked meats in portion sizes
• Casseroles (before or after cooking)
• Soups and stews
• Cauliflower rice

Storage Tips

• Allow hot foods to cool completely before refrigerating or freezing
• Store avocados, dressings, and toppings separately
• Label containers with contents and date prepared
• Use glass containers for reheating to avoid plastic chemicals
• Leave some space in containers when freezing liquids
• Wrap individual portions in freezer paper before placing in freezer bags