Simple Keto Meal Prep Guide for Easy Dieting

If feeling your best means eating keto by limiting carbs and fueling your body with lean proteins and good fats, then this meal plan is for you. The keto diet restricts carbohydrates to only 5 to 10 percent of daily calories, while prescribing that the bulk of one’s daily calories (70 to 80%) come from fat sources. Managing your macronutrients can feel like a full-time job, especially when you’re just starting out on a new eating regimen. Set yourself up for success by dedicating time at the beginning of this week to shop and prepare your meals.

Key Takeaways:

  • Simple keto meal prep can help you easily stick to your dieting goals.
  • Keto meal planning is essential to ensure you are consuming the right balance of macros.
  • Quick keto meal prep can save you time and make your diet more convenient.
  • Healthy keto meal prep is crucial for nourishing your body with quality ingredients.
  • With this guide, you’ll be able to plan and prepare meals effortlessly.

Meal Prep Goals

The meal prep goals for this simple keto meal plan are to provide you with protein-packed and convenient breakfasts, flavorful and snacking-style lunches, and satisfying dinners that can be enjoyed even if you’re not following the keto diet. The nutritional goals for all the meals in this plan are to keep your macronutrients within the recommended ranges for the keto diet, with 60 to 75% of calories coming from fat, 15 to 30% from protein, and 5 to 10% from carbohydrates.

Meal Prep Plan Snapshot

Here’s a snapshot of the meal prep plan designed to keep you on track with your keto diet. This plan is specifically created for 2 adults for breakfast and lunch, and 2 adults and 2 kids for dinner. It requires approximately 2 hours of prep time and covers about 80% of your meals for the week, excluding weekend meals. While some cooking is required on weeknights, most of the ingredients are prepared beforehand. With a variety of keto-friendly breakfasts, lunches, and dinners, this plan offers a wide range of flavors and options to satisfy your cravings throughout the week.

To give you a better idea of what the meal prep plan entails, here’s a breakdown of the meal distribution:


Designed for 2 adults


Designed for 2 adults


Designed for 2 adults and 2 kids

Next you can see the table detailing the meal distribution:

Meal Portion
Breakfast 2 adults
Lunch 2 adults
Dinner 2 adults and 2 kids

With this meal prep plan, you’ll be able to save time and effort throughout the week while ensuring you have delicious and nutritious meals ready to enjoy. It’s a practical and healthy way to make sure you stay on track with your keto diet goals.


Start your day with a delicious and protein-packed breakfast that will keep you full and satisfied. Our Easy Cheese and Vegetable Frittata is the perfect option for your keto meal prep. Simply reheat it each morning for a quick and easy breakfast solution. Paired with a cup of bulletproof coffee, this breakfast will give you the energy boost you need to kickstart your day.

Net Carb: 7 grams


Looking for quick and delicious keto meal prep ideas for your lunch? Look no further! Our Bacon Chips and Dip Keto Bento Box is a perfect option. It’s a snacking-style lunch that offers both texture and depth of flavor, keeping your taste buds satisfied throughout the day.

This keto bento box includes:

  • Store-bought guacamole cups
  • Crispy bacon
  • Hard-boiled eggs
  • Whole milk string cheese
  • A handful of almonds

With a net carb count of just 3 grams, this lunch option is not only tasty but also fits perfectly into your keto meal plan. The combination of healthy fats, protein, and a touch of crunch makes it a satisfying and convenient mid-day meal. Say goodbye to boring lunches and enjoy this flavorful keto bento box!

“The Bacon Chips and Dip Keto Bento Box is a game-changer for my keto diet. It’s the perfect combination of savory, creamy, and crunchy. I love how easy it is to prepare and even more so, how delicious it tastes!” – Sarah, keto dieter

Meal Net Carbs
Bacon Chips and Dip Keto Bento Box 3 grams


Looking for keto meal prep ideas? Try these delicious and satisfying dinner recipes that are perfect for your keto diet. With a range of flavors and net carbs ranging from 3 to 8 grams, you’ll find something to suit your taste buds.

Easy Keto Chili

Enjoy a hearty bowl of chili packed with flavor and protein. This easy keto chili recipe is made with ground beef, tomatoes, spices, and beans substitutes like black soybeans or kidney beans to keep it low-carb.

Stuffed Chicken Breast with Spinach and Cheese

Indulge in tender and juicy chicken breast stuffed with spinach and cheese. This keto-friendly recipe is a crowd-pleaser and a great option for dinner. Serve it with a side of roasted vegetables for a complete meal.

Garlic Butter Steak Bites

Satisfy your cravings with these flavorful garlic butter steak bites. Made with tender beef, garlic, and herbs, this recipe is quick and easy to make. Pair it with a side salad or cauliflower mash for a balanced keto meal.

Shrimp Alfredo with Zucchini Noodles

Enjoy a creamy and decadent shrimp alfredo without the guilt of carbs. This recipe replaces traditional pasta with zucchini noodles to keep it keto-friendly. It’s a delicious and nutritious option for dinner.

Spicy Ground Pork and Zucchini Stir-Fry

Get your taste buds tingling with this spicy ground pork and zucchini stir-fry. Packed with flavor and low in carbs, this recipe is perfect for a quick and easy keto dinner. Serve it over cauliflower rice for a satisfying meal.

Try these keto meal prep recipes and enjoy tasty and healthy dinners all week long.

Recipe Net Carbs (per serving)
Easy Keto Chili 6 grams
Stuffed Chicken Breast with Spinach and Cheese 3 grams
Garlic Butter Steak Bites 5 grams
Shrimp Alfredo with Zucchini Noodles 8 grams
Spicy Ground Pork and Zucchini Stir-Fry 4 grams

Shopping List

Create keto meal planning with this comprehensive shopping list that covers all the ingredients you’ll need for a week of healthy keto meal prep. From fresh produce to pantry staples, this list ensures you have everything you need to stay on track with your keto diet.

Fresh Produce:

  • Spinach
  • Zucchini
  • Broccoli
  • Avocado
  • Tomatoes
  • Mushrooms

Deli Items:

  • Bacon
  • Hard-boiled eggs
  • Cheese (cheddar, mozzarella, string cheese)
  • Guacamole cups

Meat and Seafood:

  • Chicken breasts
  • Ground pork
  • Steak (your preferred cut)
  • Shrimp

Dry Goods:

  • Almonds
  • Olive oil
  • Butter
  • Spices (chili powder, cumin, paprika, garlic powder)

Dairy Products:

  • Heavy cream
  • Eggs
  • Whole milk string cheese

Frozen Items:

  • Zucchini noodles (zoodles)

Spices and Seasonings:

  • Chili powder
  • Cumin
  • Paprika
  • Garlic powder


Ingredient Quantity
Spinach 1 bag
Zucchini 3
Broccoli 1 head
Avocado 2
Tomatoes 2
Mushrooms 1 package
Bacon 1 package
Hard-boiled eggs 6
Cheese (cheddar, mozzarella, string cheese) 1 package each
Guacamole cups 4
Chicken breasts 4
Ground pork 1 pound
Steak (your preferred cut) 1 pound
Shrimp 1 pound
Almonds 1 cup
Olive oil 1/4 cup
Butter 1/2 cup
Spices (chili powder, cumin, paprika, garlic powder) As needed
Heavy cream 1 cup
Eggs 12
Whole milk string cheese 4 sticks
Zucchini noodles (zoodles) 1 package

Meal Prep Steps

The key to successful keto meal prep is efficient preparation. Follow these step-by-step instructions to ensure that you have each component of your meal plan ready for the week. From hard-boiling eggs to assembling stuffed chicken breasts, these simple keto meal prep steps will help you save time and stay on track with your diet goals.

1. Hard-Boiling Eggs

To begin your meal prep, start by hard-boiling a batch of eggs. They can be used for breakfast, as a snack, or in salads throughout the week.

2. Cooking Bacon

Cook a large batch of bacon in the oven or on the stovetop. Crispy bacon adds flavor and texture to your meals and can be enjoyed during breakfast, lunch, or dinner.

3. Making Keto Chili

Prepare a keto-friendly chili using ground beef, tomatoes, and spices. This hearty dish can be enjoyed on its own or as a topping for salads and cauliflower rice.

4. Prepping Vegetables

Wash, chop, and portion a variety of keto-approved vegetables. Prepped veggies make it easy to add nutrition and flavor to your meals without the hassle of cutting them every time.

5. Making the Frittata and Stir-Fry Sauce

Prepare the frittata mixture by whisking eggs, cheese, and vegetables together. Also, whip up a quick stir-fry sauce to add flavor to your protein and vegetable stir-fries.

6. Assembling Stuffed Chicken Breasts

Create delicious stuffed chicken breasts by butterflying the chicken, stuffing it with spinach and cheese, and securely closing it with toothpicks. These make for a satisfying and flavorful dinner option.

7. Preparing Steak Bites

Cut steak into bite-sized pieces and marinate them in a garlic butter sauce. These tasty steak bites can be quickly cooked on a stovetop or grill for a delicious dinner.

By following these meal prep steps, you’ll have everything you need to create a variety of keto-friendly meals throughout the week. The time and effort you put into meal prep now will save you valuable time and help you stay on track with your keto diet.

Breakfast, Lunch, and Dinner Preparations

Now that you’ve completed the meal prep steps, it’s time to dive into the specific preparations for breakfast, lunch, and dinner. Follow these easy instructions to ensure that your meals are ready to enjoy!


To start your day off right, follow these steps for a quick and delicious breakfast:

  1. Reheat the Easy Cheese and Vegetable Frittata each morning in the microwave or oven. This protein-packed breakfast option will keep you satisfied until lunchtime. Net carbs: 7g.
  2. Pair your frittata with a cup of bulletproof coffee for an added energy boost.


For a flavorful and satisfying lunch, assemble the Bacon Chips and Dip Keto Bento Box with the following steps:

  1. Place a store-bought guacamole cup in your bento box to serve as a delicious dip.
  2. Add crispy bacon, hard-boiled eggs, and whole milk string cheese for protein-rich snacks.
  3. Include a handful of almonds for a satisfying crunch. Net carbs: 3g.


Enjoy a variety of tasty dinner options throughout the week by following these preparation instructions:

  1. Cook and serve Easy Keto Chili for a hearty and comforting meal. Net carbs: 8g.
  2. Prepare and enjoy Stuffed Chicken Breast with Spinach and Cheese for a flavorful and filling dinner. Net carbs: 6g.
  3. Indulge in Garlic Butter Steak Bites for a delicious and satisfying meal. Net carbs: 3g.
  4. Savor the flavors of Shrimp Alfredo with Zucchini Noodles for a low-carb twist on a classic. Net carbs: 6g.
  5. Enjoy the spice and flavor of Spicy Ground Pork and Zucchini Stir-Fry. Net carbs: 6g.

By following these preparations, you’ll have a range of delicious and keto-friendly meals ready to enjoy throughout the week. Each meal is designed to help you maintain a quick keto meal prep routine while ensuring a healthy and satisfying eating experience.

Net Carbs Summary:

Meal Net Carbs
Breakfast – Easy Cheese and Vegetable Frittata 7g
Lunch – Bacon Chips and Dip Keto Bento Box 3g
Dinner – Easy Keto Chili 8g
Dinner – Stuffed Chicken Breast with Spinach and Cheese 6g
Dinner – Garlic Butter Steak Bites 3g
Dinner – Shrimp Alfredo with Zucchini Noodles 6g
Dinner – Spicy Ground Pork and Zucchini Stir-Fry 6g

Tracking your net carbs can help you stay on target with your keto diet and achieve your health and weight loss goals.

Tips for Successful Meal Prep

Successfully completing your keto meal prep requires careful planning and preparation. Here are some tips to help you streamline the process and achieve your beginner keto meal prep goals for weight loss.

  1. Choose Keto-Friendly Recipes: Select recipes that align with the macronutrient ratios of the keto diet. Look for recipes that are easy to make and can be prepared in batches to save time.
  2. Plan Your Shopping: Make a detailed grocery list to ensure you have all the ingredients you need before you start meal prepping. This will save you time and prevent unnecessary trips to the store.
  3. Use Mise en Place: Practice the culinary technique of mise en place, which means “everything in its place.” Prepare and organize all your ingredients before you start cooking to make the process more efficient.
  4. Invest in Quality Meal Prep Containers: Use durable and leak-proof containers to store your prepared meals. This will keep your food fresh and make it easier to portion and transport your meals throughout the week.
  5. Adjust Carb Intake Based on Your Goals: Fine-tune your carb intake based on your individual goals and preferences. If you’re aiming for weight loss, you may need to reduce your carb intake further to achieve ketosis.

By following these tips, your keto meal prep process will become more efficient and enjoyable. You’ll be able to stick to your keto diet plan with ease and achieve your weight loss goals.


In conclusion, simple keto meal prep is an easy and effective method for maintaining your keto diet. By dedicating a few hours each week to plan and prepare your meals, you can ensure that you have convenient and delicious options that align with your macronutrient goals. With this straightforward keto meal prep guide, you can kickstart your keto journey and achieve dieting success without sacrificing taste or convenience.

By following the meal plan provided, you can enjoy a range of flavorful breakfasts, snacking-style lunches, and satisfying dinners that fit within the keto diet guidelines. This plan covers the majority of your meals for the week, making it easier to stay on track and avoid the temptation of unhealthy food choices. With clear instructions and a comprehensive shopping list, you’ll have everything you need to make your keto meal prep a breeze.

Whether you’re new to the keto diet or have been following it for a while, keto meal planning is a practical approach to managing your macronutrients and ensuring your dietary success. With the right preparation, you can enjoy the benefits of the keto diet, including improved weight management and increased energy levels. Start your keto meal prep journey today and discover how easy and delicious healthy eating can be.


What is the purpose of this meal plan?

The purpose of this meal plan is to provide a simple and convenient way to follow the keto diet by offering protein-packed and flavorful meals for breakfast, lunch, and dinner.

How many people does this meal plan serve?

This meal plan is designed to serve 2 adults for breakfast and lunch, and 2 adults and 2 kids for dinner.

How much time does the meal prep for this plan require?

The meal prep for this plan requires about 2 hours of prep time.

How many meals does this plan cover?

This plan covers about 80% of the meals for the week, excluding weekend meals.

What is included in the breakfast portion of the plan?

The breakfast portion includes an Easy Cheese and Vegetable Frittata that can be reheated each morning.

What is the lunch option in this plan?

The lunch option is a Bacon Chips and Dip Keto Bento Box, which includes store-bought guacamole cups, crispy bacon, hard-boiled eggs, whole milk string cheese, and almonds.

What dinner options are included in this plan?

The dinner options include Easy Keto Chili, Stuffed Chicken Breast with Spinach and Cheese, Garlic Butter Steak Bites, Shrimp Alfredo with Zucchini Noodles, and Spicy Ground Pork and Zucchini Stir-Fry.

What is included in the shopping list?

The shopping list includes a variety of fresh produce, deli items, meat and seafood, dry goods, dairy products, frozen items, and spices and seasonings.

What are the meal prep steps?

The meal prep steps include instructions for hard-boiling eggs, cooking bacon, making keto chili, prepping vegetables, making the frittata and stir-fry sauce, assembling stuffed chicken breasts, and preparing steak bites.

What are the preparations for breakfast, lunch, and dinner?

The preparations for breakfast, lunch, and dinner include reheating the frittata each morning, assembling the bento box for lunch, and cooking and serving each dinner option.

What are the tips for successful meal prep?

The tips for successful meal prep include choosing recipes, planning your shopping, using mise en place, investing in quality meal prep containers, and adjusting your carb intake based on your goals and preferences.

Why is keto meal prep beneficial?

Keto meal prep is a practical and effective way to stay on track with your keto diet by ensuring you have convenient and delicious options that align with your macronutrient goals.

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