4. Prepare Your Ingredients And Cooking Utensils In Advance

Based on our first-hand experience, prepping your keto-friendly ingredients—like chopping veggies or marinating proteins—before you cook can significantly cut down kitchen time. You can also assemble  your utensils to streamline the process.

This ensures a smooth workflow, allowing you to focus on assembling and cooking your meals rather than pausing to search for a missing ingredient or tool. 

As a result, setting up your kitchen efficiently makes meal prep faster and more enjoyable.

5. Plan A Specific Day To Prepare, Cook, And Portion

We recommend setting aside a designated “meal prep day” each week for your keto dishes. 

Scheduling a dedicated “meal prep day” each week helps establish a routine. Whether it’s Sunday morning or mid-week evening, having a consistent prep day keeps you organized and ensures you’re ready for the days ahead. 

Divide your meals into portions immediately after cooking, labeling them for easy access during busy weekdays. This strategy prevents last-minute food decisions that could derail your keto progress.

Drawing from our experience, following these steps makes keto meal prep a manageable and rewarding process. 

Take the leap now and let Berry Street’s Registered Dietitians help you create a sustainable system that fits your lifestyle and dietary preferences.

Best Keto Meal Prep Recipe Ideas

Meal prep doesn’t have to be boring! These recipes will spice up your keto routine and cater to a variety of tastes and needs.

Fluffy Low Carb Pancakes

Who says you can’t enjoy pancakes on keto? 

These light, fluffy keto-friendly pancakes made with almond and coconut flour are ideal for meal prep for breakfast as well as one of many excellent meal prep ideas for high protein intake.

Ingredients: 

• 2 cups almond flour

• ½ cup coconut flour

• 3 eggs

• ¼ cup avocado oil or melted coconut oil

• 2 tsp vanilla extract

• 1 tsp stevia or erythritol (optional)

• 1 tsp baking soda

• ½ tsp salt

• 1 cup coconut milk, water or favorite milk substitute

• spray oil

Blend the almond flour, eggs, oil, vanilla, sweetener, baking soda, salt, and coconut milk in a blender for 1-2 minutes until smooth. 

Heat a greased nonstick skillet over medium heat, then pour a quarter cup of batter in the skillet, leaving space between pancakes. 

Cook the pancakes for 3 minutes, then flip gently, and cook the other side for another 2 minutes until they’re golden. Remove from heat with a plastic or silicone spatula and let the pancakes cool on a metal rack or stack them on a plate and cover to keep warm. 

You can serve these scrumptious keto pancakes immediately or portion them ahead of time in the refrigerator when they’re fully cooled down for your weekly meal prep.

Rich in fiber and healthy fats, these Fluffy Low Carb Pancakes keep you full longer while supporting healthy digestion and steady energy levels.

Registered Dietitians can incorporate this recipe into a meal plan that matches your dietary needs and preferences.

Simple Keto Chili

This hearty, flavorful keto chili combines savory spices and wholesome ingredients for a satisfying, protein-packed meal that’s optimal for any occasion. 

Ingredients:

• 16 oz crumbled ground beef

• 2 tsp avocado oil

• ½ diced yellow onion

• 2 stalks finely chopped celery

• 3 cloves minced garlic

• 1 cup drained, diced and roasted red or bell peppers

• 1 can (15 oz) roasted and diced tomatoes

• 3 tbsp chili powder blend

• 2 tbsp smoked paprika

• 1 tsp nutmeg

• 2 cups beef stock

• 2 tbsp orange juice or apple cider vinegar

• 1 Jalapeño (optional)

For Garnish and Serving:

• 1 avocado

• ½ cup shredded cheddar cheese

• ¼ cup sliced green onions (optional)

• ½ cup sour cream or Greek yogurt

• 2 cups cooked cauliflower rice 

Heat the avocado oil in a large pot over medium-high heat, then sauté the diced onions, garlic, and celery until they’re softened. 

Next, add the ground beef and cook, stirring occasionally, until they’re browned. Mix in the roasted red peppers, chili powder, paprika, and nutmeg, cooking until they become aromatic. Lastly, stir in the beef stock and diced tomatoes, scraping the pot to release browned bits. 

Bring the entire mixture to a boil, reduce the heat, then let it simmer for 20 minutes or so. Alternatively, you can add cauliflower rice for thickness. This might mean adjusting the seasoning by adding salt, pepper, and orange juice or vinegar before serving, though.

Loaded with protein, iron, and vitamins A and C, this Simple Keto Chili supports muscle health, energy production, and a strong immune system. It’s a one-pot wonder that freezes beautifully for easy reheating.

A Berry Street dietitian for your general well being can personalize this chili recipe to meet your macro and micronutrient targets.

Keto Beef Jerky Pizza

Craving pizza? This keto-friendly meal prep lunch idea swaps traditional crust with an almond flour-based dough and tops it with mozzarella and spicy beef jerky. 

Ingredients:

Dough: 

• 2 cups shredded mozzarella cheese

• ¼ cup cream cheese

• 1 tsp salt

• 1¼ tsp baking powder

• 1 cup almond flour

• 1 egg

Keto Toppings:

• ¼ cup tomato sauce

• 3 basil leaves

• 1 cup mozzarella cheese

• 1 pack beef jerky sticks cut into pepperoni slices

• 1 cup Parmesan cheese

Microwave the mozzarella and cream cheese for 45 seconds, then mix it with the almond flour, baking powder, salt, and egg in a bowl to form a dough. Shape the dough onto parchment paper, pressing it evenly, and bake at 450°F in the oven for 10 minutes. 

Remove the dough afterwards and add the tomato sauce, mozzarella, beef jerky slices, and parmesan as toppings. Return the pizza to the oven and bake it for another 5-8 minutes until the cheese melts and the crust turns golden brown. Garnish with fresh basil, slice into portions afterwards, and serve warm.

High in protein and low in saturated fats and carbs, this Keto Beef Jerky Pizza supports healthy weight management and overall satiety without spiking your blood sugar levels, making it a perfect dinner option, as well. 

A dietitian on our team can also adapt this recipe to suit specific dietary restrictions or preferences.

Low Carb Keto Cauliflower Mac And Cheese

For a comfort food twist, try this creamy cauliflower mac and cheese.

According to a plant based dietitian, this recipe is flavorful, satisfying, and an excellent option for vegan recipes meal prep by making simple substitutions like almond milk and vegan cheese.

Ingredients: 

• 1 head cauliflower or 8 cups small cauliflower florets

• 2 tbsp olive oil

• ½ tsp sea salt

• ¼ tsp black pepper

• 1 cup shredded cheddar cheese

• ¼ cup heavy cream

• ¼ cup unsweetened almond milk

• 1 tbsp unsalted butter

Preheat the oven to 450°F and roast the cauliflower florets with olive oil, salt, and pepper on a lined baking sheet for 15-20 minutes. 

While the cauliflower is baking, heat the cheddar cheese, heavy cream, almond milk, and butter in a saucepan over low heat, stirring frequently until it becomes smooth. 

Remove the roasted cauliflower from the oven and combine them with the cheese sauce in the saucepan, mixing gently to coat evenly, and serve warm.

Rich in fiber, vitamins and antioxidants like glucosinolates and isothiocyanates, this keto-friendly cauliflower pasta dish promotes digestion, fights inflammation, and satisfies cravings without carbs.

As ideal vegetarian meal prep for the week, a vegetarian dietitian can use this recipe as a base for a personalized, plant-based and nutrient-rich meal plan just for you.

Conclusion

In this article, we discovered the basics of the keto diet, shared actionable tips for meal prepping, and highlighted delicious recipes to keep your meals exciting and nutritious.

So, what are you waiting for? 

Visit us at Berry Street today to schedule a Registered Dietitian online consultation. Our services are 100% covered by insurance, helping you start your wellness journey stress-free.

Achieve your health goals right now—one delicious keto meal at a time!