20 Keto Meal Prep Ideas That are Great for Work

1. Egg Muffins

These easy egg muffins are a perfect make-ahead breakfast for your week. Simply mix eggs, milk or cream, and your choice of veggies, cheese and meat then bake in a muffin tin. Keep them refrigerated and reheat throughout the week for a quick, portable morning meal. They’re easy to customize too – try different combo of vegetables like spinach, onion, peppers, mushrooms or swap out the meat with bacon, sausage, or ham. These miniature egg bakes are great for meal prepping because they last several days in the fridge and reheat easily in the microwave for a fast breakfast on busy mornings. The possibilities are endless when it comes to mix-ins so you can change up the flavors each week.

Ingredients:

• 12 eggs
• 1/4 cup milk or heavy cream
• 1 cup chopped veggies (spinach, onion, bell pepper, mushrooms etc)
• 1 cup shredded cheese (cheddar, gruyere, feta etc)
• 1 cup chopped cooked meat (bacon, sausage, ham etc)
• Salt, pepper and other spices to taste

Recipe

2. Bacon & Egg Cups

These bacon and egg cups are keto breakfast magic. Simply line muffin tins with bacon to create little cups. Crack an egg inside each, season with salt and pepper, then bake until set. Enjoy a grab-and-go breakfast packed with protein from the eggs and bacon. Make ahead for easy breakfasts all week long. The bacon forms a built-in container for the eggs, making these handheld breakfast treats perfect for prepping ahead. Store them in the fridge and just pop one in the microwave for a quick and satisfying start to your morning.

Ingredients:

• 12 strips bacon
• 12 eggs
• Salt and pepper
• Chopped fresh herbs (optional)

Recipe

3. Tuna Salad Lettuce Wraps

Tuna salad makes for a simple, delicious keto-friendly lunch. Mix tuna with mayonnaise, celery, onion and seasoning. Scoop the tuna salad into lettuce leaves for a handy lettuce wrap that won’t leave you feeling hungry. It’s also easy to make tuna salad ahead in bulk and assemble lettuce wraps throughout the work week. The lettuce cups add crunch and freshness to the classic tuna salad. Make a double batch of this protein-packed tuna salad on your meal prep day so you have plenty for lunches all week long.

Ingredients:

• 2 (5 oz) cans tuna, drained
• 1/4 cup mayonnaise
• 2 tbsp chopped celery
• 2 tbsp minced onion
• 1 tbsp lemon juice
• Salt and pepper to taste
• 8-12 lettuce leaves like romaine or butter lettuce

Recipe

4. Chicken Salad Lettuce Wraps

Chicken salad is a tasty keto lunch option when served wrapped in lettuce leaves. Shred or chop cooked chicken breast and combine with mayo, celery, onion, salt, pepper and other spices like garlic powder or curry powder. Spoon the chicken salad into lettuce cups. The crunchy lettuce adds freshness and fiber. Make chicken salad ahead for easy lunches all week. These lettuce wrap chicken salads make excellent easy lunches to prep ahead. Chop and mix the chicken filling on your meal prep day then store in the fridge to scoop into lettuce leaves throughout the week.

Ingredients:

• 2 cooked chicken breasts, shredded
• 1/2 cup mayonnaise
• 1/4 cup chopped celery
• 2 tbsp minced onion
• 1 tsp lemon juice
• Salt and pepper to taste
• 8-12 lettuce leaves

Recipe

5. Chicken or Egg Salad Stuffed Cucumbers

Cool cucumber boats make the perfect vessels for chicken salad or egg salad. Simply scoop the salad into cucumber halves or slices for a refreshing lunch. The crunch of the cucumber pairs nicely with the creamy salad filling. Slice cucumbers ahead of time so they’re ready to stuff all week long. Cucumbers are the ideal healthy low-carb container for these easy chicken or egg salads. Mix up a batch of the salad at the start of the week and store sliced cucumbers in the fridge so your meal prep lunches are ready to grab and go.

Ingredients:
For Chicken Salad:

• 1 batch chicken salad (see recipe above)
• 1 large cucumber, sliced in half lengthwise and hollowed out

For Egg Salad:

• 6 hard boiled eggs, chopped
• 1/4 cup mayonnaise
• 1 tsp Dijon mustard
• 1 stalk celery, finely diced
• 2 tbsp fresh dill, chopped
• Salt and pepper to taste
• 1 large cucumber, sliced in half lengthwise and hollowed out

Recipe

6. Avocado Chicken Salad

This creamy avocado chicken salad is loaded with healthy fats to keep you full. Combine shredded chicken with mashed avocado, onion, lemon juice, garlic powder, salt and pepper. The avocado adds creaminess so you can skip the mayo. Serve it as lettuce wraps, scoop it into cucumbers or eat it with low-carb crackers. The avocado gives this chicken salad a fresh flavor and creamy texture without needing heavy mayo or sour cream. It’s a great keto-friendly lunch option to prep ahead for the week.

Ingredients:

• 2 cooked chicken breasts, shredded or chopped
• 1 avocado, pitted and mashed
• 1/4 cup diced red onion
• 1 tbsp fresh lemon juice
• 1 tsp garlic powder
• Salt and pepper to taste

Recipe

7. Chicken Zoodle Soup

Chicken noodle soup gets a low-carb makeover when you swap traditional noodles for zucchini noodles (zoodles). Spiralize zucchini into long noodles, then simmer in chicken broth with cooked shredded chicken, celery, onion and seasonings. The zoodles hold up well when reheated so you can enjoy this soup all week. This zucchini chicken noodle soup is a great make-ahead meal. Prepare a big batch and portion it out into containers so you have an easy reheatable lunch ready to go all week long. Add any extra veggies and seasonings you like too.

Ingredients:

• 3 zucchinis, spiralized
• 4 cups chicken broth
• 2 cups cooked shredded chicken
• 1 stalk celery, diced
• 1/2 onion, diced
• 1 garlic clove, minced
• Salt, pepper and other seasonings of choice

Recipe

8. Beef and Vegetable Kabobs

Grilled steak and vegetables make for satisfying, protein-packed keto meal prep. Cut beef and your choice of veggies like onions, peppers, mushrooms, cherry tomatoes and zucchini into chunks. Thread onto skewers and grill until the beef reaches desired doneness. Store cooked kabobs in the fridge and quickly reheat throughout the week. These colorful grilled kabobs are perfect for assembly-line meal prepping. Mix up your veggies and marinate the beef. Grill them up on your prep day then store in the fridge to reheat for easy dinners or lunches all week.

Ingredients:

• 1 lb steak, cut into 1-inch cubes
• 1 green bell pepper, cut into 1-inch pieces
• 1 red bell pepper, cut into 1-inch pieces
• 1 onion, cut into 1-inch pieces
• 12 mushrooms
• 12 cherry tomatoes
• 1 zucchini, cut into 1/2-inch slices
• Olive oil, salt and pepper

Recipe

9. Cobb Salad

This classic Cobb salad makes a filling and nutrient-dense keto lunch. Chopped lettuce provides the base and you can add any combination of chicken, bacon, hard boiled eggs, avocado, tomatoes and blue cheese. Store the dressing separately and assemble each salad as needed for a fresh, tasty lunch. Cobb salads are perfect for meal prepping all the ingredients ahead of time so you can customize it and toss it together fast each day. Chop and store the lettuce, chicken, eggs, avocado, tomato and bacon separately.

Ingredients:

• 1 head romaine lettuce, chopped
• 1/2 rotisserie chicken, chopped or shredded
• 4 slices bacon, cooked and crumbled
• 2 hard boiled eggs, chopped
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup crumbled blue cheese
• Ranch dressing or blue cheese dressing

Recipe

10. Taco Salad

For taco salad in a jar, layer beef taco meat, lettuce, tomato, cheese, avocado and sour cream. The proteins and fats will keep you full while the veggies provide crunch and nutrients. When ready to eat, dump the salad into a bowl, add salsa and toss to combine. These fun layered jars make assembling taco salads for your work week a breeze. Fill them on meal prep day with seasoned taco meat and all the fixings so your lunches are ready to grab and customize all week long.

Ingredients:

• 1 lb ground beef, cooked with taco seasoning
• 3 cups chopped lettuce
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1/2 cup shredded cheddar cheese
• 1/2 cup sour cream
• Salsa

Recipe

11. Greek Chicken Bowls

These Greek chicken bowls are filled with bold flavors. Cooked chicken breast is combined with cucumber, tomato, onion, olives, feta and homemade Greek dressing. Serve over riced cauliflower or salad greens for a satisfying lunch. Makes great leftovers too! This flavorful Greek chicken bowl is perfect for meal prepping and customizing throughout the week. Cook the chicken and prep all the veggies and dressing ahead of time so you can quickly assemble the bowls.

Ingredients:

• 2 lbs boneless skinless chicken breasts, cooked and shredded
• 1 cucumber, chopped
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup kalamata olives, halved
• 1/2 cup crumbled feta cheese
• Fresh parsley, chopped For dressing:
• 1/4 cup olive oil
• 3 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 tsp dried oregano
• 1 garlic clove, minced
• Salt and pepper to taste

Recipe

12. Italian Sausage Skillet

This easy Italian sausage skillet is a great meal prep recipe for the week. Cook Italian sausage, zucchini noodles, chopped tomatoes, spinach and seasonings together until heated through. Portion it out into containers to reheat for quick lunches or dinners. This flavorful skillet is perfect for making ahead. Cook the sausage, zoodles and sauce then portion it out into meal prep containers so you have easy Italian-inspired lunches ready to grab all week long.

Ingredients:

• 1 lb Italian sausage, removed from casing
• 2 medium zucchinis, spiralized into noodles
• 1 (14.5 oz) can diced tomatoes
• 2 cups baby spinach
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Fresh basil and Parmesan to serve

Recipe

13. Chicken Pesto Zucchini Boats

These chicken pesto zucchini boats make an easy keto-friendly lunch or light dinner. Halve and hollow out zucchinis, then stuff with shredded chicken, pesto, and cheese. Bake until the zucchini is tender and cheese is melted. Store in the fridge for grab-and-go lunches throughout the week. These zucchini boats are perfect for preparing ahead. Stuff and bake them on meal prep day, then store in the fridge so your lunches are ready to grab all week long.

Ingredients:

• 3 medium zucchinis, halved lengthwise and hollowed out
• 2 cups shredded cooked chicken
• 1/2 cup pesto
• 1 cup shredded mozzarella
• Salt and pepper to taste

Recipe

14. Egg Roll in a Bowl

This take on egg roll in a bowl is a quick keto meal prep recipe. Sauté ground meat and shredded cabbage with garlic, ginger and seasonings. Portion it out into containers for simple reheated meals during your busy work week. Top with sliced green onions before serving. This flavorful egg roll beef and cabbage skillet is ideal for meal prepping. Cook up a big batch then divide it into portions so you have quick protein-packed lunches or dinners ready to reheat all week long.

Ingredients:

• 1 lb ground pork or ground turkey
• 5 cups shredded green cabbage
• 1 tbsp sesame oil
• 2 garlic cloves, minced
• 1 tsp grated fresh ginger
• 2 tbsp soy sauce or coconut aminos
• 1 tsp Chinese five spice seasoning

Recipe

15. Chili

A batch of hearty keto chili is perfect for meal prepping. Cook up ground beef or turkey with onions, peppers, zucchini or other low-carb veggies. Add tomatoes, chili seasoning and beef broth. Top bowls with avocado, cheese, cilantro or green onion. This protein-packed chili freezes well, so make a double batch when meal prepping. Divide it into servings to reheat for easy dinners or lunches throughout the month. Customize each bowl with your favorite toppings.

Ingredients:

• 1 lb ground beef or ground turkey
• 1 onion, diced
• 1 green bell pepper, diced
• 1 zucchini, chopped
• 2 cloves garlic, minced
• 1 (28 oz) can diced tomatoes
• 1 (8 oz) can tomato sauce
• 1-2 tbsp chili powder
• 1 tsp cumin
• 1 cup beef broth
• Salt and pepper to taste

Recipe

16. Chicken Curry

Curry is a great make-ahead meal for your weekly meal prep. Cook chicken breasts in a sauce of coconut milk, curry powder and spices. Serve reheated over riced cauliflower or greens throughout the work week. This flavorful chicken curry is perfect for meal prepping. Cook the chicken in a big batch of curry sauce, then portion it out over cauliflower rice so you have keto-friendly lunches or dinners ready to enjoy.

Ingredients:

• 2 lbs boneless skinless chicken breasts, cut into chunks
• 1 (13.5 oz) can coconut milk
• 2 tbsp red curry paste
• 1 tbsp ginger, minced
• 3 cloves garlic, minced
• 1 tsp turmeric
• 1 tsp cumin
• Salt and pepper to taste
• Fresh cilantro, for garnish

Recipe

17. Tuna and Avocado Salad

This protein-packed tuna salad gets a dose of healthy fats from avocado. Mix together tuna, mashed avocado, mayo, onion, lemon juice and seasonings. Enjoy scooped onto lettuce leaves, with veggie sticks, or topped over greens for an easy keto-friendly lunch. The avocado gives this classic tuna salad a creamy, smooth texture without needing heavy mayo. It’s perfect for making ahead to enjoy all week long in lettuce wraps, stuffed into tomatoes or on top of salads.

Ingredients:

• 2 (5 oz) cans tuna, drained
• 1 avocado, pitted and mashed
• 3 tablespoons mayonnaise
• 1 tablespoon lemon juice
• 1/4 cup diced red onion
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste

Recipe

18. Steak Lettuce Wraps

Lettuce makes the perfect low-carb wrapper for thinly sliced steak. Sear steak and let rest. Thinly slice against the grain. Serve with chimichurri sauce and wrapped in lettuce leaves for an easy grab-and-go lunch. These steak lettuce wraps are ideal for meal prep. Cook the steak ahead of time then slice it and portion into lettuce cups with chimichurri sauce so your lunches are ready to enjoy.

Ingredients:

• 1 lb sirloin steak or flank steak
• 2 tablespoons olive oil
• Salt and pepper to taste For chimichurri sauce:
• 1 cup packed fresh parsley
• 1/4 cup olive oil
• 3 tablespoons red wine vinegar
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes
• Salt and pepper to taste
• Romaine or butter lettuce leaves for serving

Recipe

19. BLT Wraps

The classic bacon, lettuce and tomato sandwich gets a low-carb makeover when wrapped in lettuce leaves or served open-faced in low-carb tortillas. Prepare ahead by cooking bacon and chopping lettuce and tomatoes. Spread mayo on tortillas or lettuce leaves and assemble wraps as needed for lunch. These easy BLT wraps are perfect for assembling quickly throughout your week. Cook the bacon and prep the lettuce and tomato on your meal prep day so you can put together the wraps in minutes.

Ingredients:

• 8 slices bacon, cooked until crispy
• 2 cups shredded lettuce
• 1 cup cherry tomatoes, sliced
• 1/4 cup mayonnaise
• 4 low-carb tortillas or 8 large lettuce leaves

Recipe

20. Chicken Caesar Salad

Chicken Caesar salad is an easy keto meal prep recipe. Chop romaine lettuce, cooked chicken breast, and parmesan cheese. Store dressing separately. Combine all ingredients when ready to eat for a crispy, flavorful salad. Make a double batch of this classic chicken Caesar salad when prepping your lunches for the week. Store the dressing separately and assemble each salad as needed so the romaine stays crispy.

Ingredients:

• 2 heads romaine lettuce, chopped
• 2 boneless skinless chicken breasts, cooked and chopped
• 1/2 cup Parmesan cheese
• Caesar salad dressing
• Salt and pepper to taste

Recipe