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20 Easy Keto Meal Prep Ideas for Work

Embracing the ketogenic diet can be both rewarding and challenging, especially when you’re attempting to maintain your healthy eating habits during a busy workweek. Meal prepping allows you to have nutritious, low-carb meals ready to go, saving you time and helping you stay on track with your dietary goals. Here are 20 easy keto meal prep ideas you can whip up, perfect for taking to work.

1. Egg Muffins

Whip up a batch of egg muffins by whisking eggs with your favourite ingredients like spinach, cheese, and diced bell peppers. Pour the mixture into muffin tins and bake. These bite-sized delights are perfect for a quick breakfast or snack alongside some avocado.

2. Zucchini Noodles with Pesto

Spiralise zucchini to create low-carb noodles, then toss them with homemade or store-bought pesto. Top with grilled chicken or prawns for a filling lunch that’s ready in minutes.

3. Cauliflower Fried Rice

Replace traditional rice with cauliflower rice for a keto-friendly option. Stir-fry with vegetables like peas and carrots, add some scrambled egg, and garnish with soy sauce or coconut aminos for a satisfying meal.

4. Chicken Salad Lettuce Wraps

Prepare a creamy chicken salad using shredded chicken, mayonnaise, and diced celery. Serve in crisp iceberg lettuce leaves for a low-carb, crunchy lunch option.

5. Stuffed Bell Peppers

Stuff bell peppers with a mixture of ground meat, cheese, and low-carb veggies. Bake until the peppers are tender and the cheese is bubbling. These can be made in advance and reheated at work.

6. Salmon and Asparagus Foil Packs

Place salmon fillets and asparagus on a piece of foil, drizzle with olive oil, and season. Seal the foil and bake for a quick, delicious, and healthy meal that’s perfect for meal prep.

7. Egg Salad Bites

Prepare egg salad using hard-boiled eggs and a low-carb dressing, then spoon it into sliced avocado halves for a tasty and filling lunch that is both healthy and satisfying.

8. Creamy Spinach and Cheese Dip

Make a creamy baked spinach and cheese dip with cream cheese, spinach, and your choice of cheese. Serve with sliced cucumber or bell peppers for a crunchy snack that’s low in carbs.

9. Meatballs in Marinara Sauce

Make a batch of keto meatballs using ground beef or turkey. Simmer them in low-carb marinara sauce and serve with zoodles or cauliflower rice for a comforting meal.

10. Greek Salad with Feta

Mix diced cucumbers, tomatoes, olives, and red onion, topped with crumbled feta cheese and a drizzle of olive oil. This refreshing salad is both filling and easy to prepare in advance.

11. Avocado and Tuna Salad

Combine canned tuna with mashed avocado, diced onions, and a squeeze of lemon juice. This high-protein, low-carb meal is perfect for a quick lunch, served on its own or with cucumber slices.

12. Chicken Stir-Fry

Quickly sauté chicken breast with a selection of low-carb vegetables like bell peppers and broccoli. Season with soy sauce or a homemade stir-fry sauce, packing it into individual meal containers.

13. Cabbage Stir-Fry

Stir-fry shredded cabbage with garlic, ginger, and protein of your choice, such as sausage or chicken. This nutritious meal is not only low in carbs but also deliciously filling.

14. Antipasto Skewers

Thread cherry tomatoes, mozzarella balls, olives, and salami onto skewers for a finger-food delight that is easy to pack and perfect for a quick lunch or snack.

15. Broccoli and Cheese Casserole

Mix steamed broccoli with cream cheese, cheddar, and spices, then bake for a comforting casserole that reheats beautifully and makes a lovely side.

16. Baked Chicken Thighs with Vegetables

Season chicken thighs and roast them with vegetables like cauliflower and Brussels sprouts. This dish is hearty, flavourful, and makes for great leftovers during the week.

17. Keto Chilli

Prepare a robust chilli using ground beef, tomatoes, bell peppers, and spices, ensuring you keep carbohydrates low. It’s perfect for warming lunches in colder months.

18. Zucchini and Cheese Fritters

Grate zucchini and mix with cheese and almond flour to create fritters. Fry them up for a crunchy side or snack that can be warmed up easily.

19. Creamy Garlic Mushrooms

Sauté mushrooms in garlic butter and add cream to the pan for a rich sauce. This dish can be served alongside meats or simply enjoyed on its own.

20. Dessert Jars

Prepare keto-friendly desserts like chia seed pudding or cream cheese mousse to satisfy your sweet tooth. Portion them into jars for easy on-the-go treats during the workday.

Conclusion

With these 20 easy keto meal prep ideas, you’ll have no trouble sustaining your low-carb lifestyle while juggling work commitments. Prepare these in advance so you can enjoy quick, nutritious meals that align with your ketogenic diet, leaving you more time to focus on enjoying life. Happy prepping!

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