25 Low-Carb Meal Prep Recipes for Busy Weeks
Meal prep either sounds like the answer to all your problems or like a special kind of torture where you eat the same sad chicken and broccoli for five days straight. I’ve been on both sides of this, and here’s what I’ve learned—meal prep only works if the food is actually good enough that you want to eat it on day four.
These 25 low-carb meal prep recipes are the ones I actually make and actually eat throughout the week. No mystery containers that sit in the back of your fridge until they evolve into science experiments. No meals that taste amazing fresh but turn into mush after two days. Just real food that holds up well, reheats properly, and keeps you satisfied without derailing your low-carb goals.
Why Meal Prep Actually Changes Everything
Let’s be real—you’re not going to make good food decisions when you’re starving at 7 PM after a long day. You’ll order takeout, hit the drive-through, or eat an entire sleeve of crackers standing at the counter. Meal prep removes that decision-making when you’re at your weakest.
Having food ready to go means you actually stick to your eating plan. According to research on meal planning and dietary adherence, people who engage in regular meal preparation consume significantly more vegetables, eat out less frequently, and have better overall diet quality compared to those who don’t prep meals.
Plus, you save money, reduce food waste, and free up your weeknight evenings. Instead of cooking every night, you’re just reheating and eating. That extra time adds up fast.
The Breakfast Batch Cooks
1. Veggie Egg Muffins
Whisk eggs with diced bell peppers, spinach, onions, and cheese. Pour into muffin tins and bake. Make two dozen on Sunday and you’ve got breakfast sorted for two weeks. Get Full Recipe.
These reheat in the microwave in 30 seconds. I use these silicone muffin pans because nothing sticks and they’re infinitely easier to clean than metal ones.
2. Breakfast Casserole Squares
Layer eggs, sausage, cheese, and vegetables in a 9×13 pan. Bake it all together, then cut into squares and portion into containers. It’s basically crustless quiche that travels well.
This is the breakfast I make when I know I’ll be rushing out the door every morning and need something I can literally grab from the fridge and eat cold if necessary.
3. Chia Seed Pudding Jars
Mix chia seeds with unsweetened almond milk, sweetener, and vanilla. Pour into small jars and let them set overnight. Top with berries and nuts before eating. Prep five jars at once for the week.
The chia seeds absorb the liquid and create this thick pudding texture that’s weirdly satisfying. They keep for up to five days in the fridge.
4. Greek Yogurt Parfait Prep
Layer full-fat Greek yogurt with a small amount of berries and nuts in jars. Keep the toppings separate until you’re ready to eat so nothing gets soggy. FYI, mason jars work great for this and they’re dirt cheap.
Make these on Sunday night and you’ve got quick breakfasts that feel way more special than they actually are.
5. Breakfast Burritos (Low-Carb Tortillas)
Scramble eggs with sausage, cheese, and peppers. Wrap in low-carb tortillas, wrap each burrito in foil, and freeze. Microwave for two minutes when you want breakfast.
These are clutch for mornings when you need to eat in the car. Not that I’m encouraging that, but we all know it happens.
If you need more morning meal prep ideas, check out these [keto breakfast meal prep bowls] or try this [make-ahead breakfast casserole] when you’re feeding a crowd on the weekend.
The Protein-Packed Lunches
6. Chicken Fajita Bowls
Slice chicken breasts, toss with fajita seasoning, roast with bell peppers and onions. Portion over cauliflower rice with toppings like sour cream, cheese, and guacamole packed separately. Get Full Recipe.
The key is keeping the toppings separate so they stay fresh. Pack them in these small containers that fit perfectly inside larger meal prep boxes.
7. Turkey Taco Salad
Brown ground turkey with taco seasonings. Portion over shredded lettuce with cheese, sour cream, salsa, and avocado. Pack the toppings separately and assemble when you’re ready to eat.
This is one of those lunches that feels indulgent but fits perfectly into low-carb eating. The taco meat reheats beautifully and the toppings stay fresh all week.
8. Asian Beef and Broccoli
Slice flank steak thin, stir-fry with broccoli in a garlic-ginger-soy sauce. Portion into containers. Reheats in three minutes and tastes just as good on day five as day one.
Use a really hot pan when you’re cooking the beef—you want that sear, not steamed meat. The caramelization makes all the difference in the final flavor.
9. Balsamic Chicken with Roasted Vegetables
Marinate chicken breasts in balsamic vinegar and herbs, roast with Brussels sprouts, cherry tomatoes, and red onions. Everything cooks on one sheet pan, which means minimal cleanup.
The balsamic reduces and creates this sweet-tangy glaze that coats everything. It’s one of those meals that looks way fancier than the effort required.
10. Greek Chicken Bowls
Season chicken thighs with oregano and lemon, roast them with bell peppers and red onions. Portion over spinach with feta, olives, and tzatziki sauce on the side.
Chicken thighs stay way more moist than breasts throughout the week. Don’t @ me, but thighs are just better for meal prep.
For more lunch inspiration, try these [low-carb work lunches] or check out this [Mediterranean meal prep guide] when you want more variety.
The Dinner Winners
11. Meatballs with Zucchini Noodles
Mix ground beef with egg, Parmesan, and Italian seasonings. Form into meatballs and bake. Spiralize zucchini and keep it raw—just add it to the container and it’ll soften slightly by the time you eat it. Heat the meatballs and marinara separately.
I use this spiralizer that attaches to my counter—way easier than those handheld ones that make your hands cramp up.
12. Pork Chops with Cauliflower Mash
Pan-sear thick pork chops until golden, roast cauliflower and mash it with butter and cream. Portion everything into containers with a side of green beans or asparagus. Get Full Recipe.
The cauliflower mash gets even creamier after sitting in the fridge overnight. Something about the flavors melding together makes it taste better the next day.
13. Salmon and Asparagus
Season salmon fillets with lemon and dill, roast with asparagus on a sheet pan. Done in 20 minutes, portions easily, and the leftovers are actually good cold if you don’t have access to a microwave.
Good salmon makes a huge difference here. Don’t buy the sad frozen fillets that smell fishy—get fresh or quality frozen wild-caught.
14. Beef Stew (No Potatoes)
Brown beef chuck, simmer with tomatoes, carrots, celery, and turnips in beef broth. Make a huge pot and portion it out. This actually tastes better after a day or two when the flavors have melded.
This is one of those set-it-and-forget-it slow cooker situations. Throw everything in before work, come home to dinner ready.
15. Italian Sausage and Peppers
Slice Italian sausages and bell peppers, toss with olive oil and Italian seasonings, roast until caramelized. So simple, so good, and it reheats perfectly without getting weird.
IMO, this is the easiest meal prep recipe that still feels like a real meal. Sometimes simple is exactly what you need.
16. Chicken Tikka Masala with Cauliflower Rice
Marinate chicken in yogurt and spices, cook in a creamy tomato sauce, serve over cauliflower rice. The sauce gets thicker and more flavorful as it sits, which makes the leftovers even better.
Make your own garam masala blend if you can—the pre-mixed stuff from the store just doesn’t have the same depth of flavor.
17. Stuffed Bell Peppers
Cut bell peppers in half, fill with a mixture of ground beef, cauliflower rice, tomatoes, and cheese. Bake until the peppers are tender. These freeze beautifully and reheat without getting mushy.
Make a double batch and freeze half. Future you will be so grateful when you need a quick dinner and don’t feel like cooking.
18. Thai Coconut Curry
Chicken or shrimp in a coconut milk-based curry with vegetables. Pack over cauliflower rice. The curry sauce keeps the protein moist throughout the week, which is a major win for meal prep.
Use good quality curry paste—the cheap stuff tastes like chemicals and no amount of coconut milk will save it.
Speaking of international flavors, you might also love these [keto curry recipes] or try this [Mexican-inspired meal prep] when you want something different.
The Make-Ahead Salads
19. Mason Jar Salads
Layer dressing at the bottom, then hard vegetables like cucumbers and peppers, then protein, then leafy greens at the top. When you’re ready to eat, shake it up and dump it in a bowl. The layering keeps everything fresh and crisp.
These wide-mouth mason jars are perfect for salads—you can actually fit a fork in there and eat directly from the jar if you’re feeling lazy.
20. Cobb Salad Prep
Portion out hard-boiled eggs, bacon, chicken, avocado, tomatoes, and blue cheese into containers over romaine. Keep the dressing separate. It’s all the components of a Cobb salad ready to assemble.
Add the avocado the night before or the morning of—it doesn’t hold up as well as the other ingredients over multiple days.
21. Taco Salad Bowls
Brown ground beef with taco seasonings, portion over lettuce with all your favorite taco toppings. The seasoned meat reheats perfectly and the toppings stay fresh when kept separate.
This is what I meal prep when I’m sick of eating the same thing every day—the toppings make each meal feel different even though the base is the same.
The Soup and Stew Options
22. Broccoli Cheddar Soup
Simmer broccoli in chicken broth, blend half with heavy cream, stir in loads of sharp cheddar. Portion into containers. This soup actually gets thicker as it sits, which is a good thing. Get Full Recipe.
Add a splash of water or broth when reheating if it’s gotten too thick. The soup will thin out and be perfect.
23. Chicken Vegetable Soup
Shred rotisserie chicken, add to a pot with celery, carrots, onions, and chicken broth. Season with herbs and simmer until the vegetables are tender. This is the easiest meal prep that still feels like home cooking.
Make a massive pot and freeze half in individual portions. Soup freezes better than almost any other food.
24. Beef Chili (No Beans)
Brown ground beef with onions, add tomatoes, peppers, and chili spices. Simmer until thick. Top with cheese, sour cream, and avocado when you eat it. This gets better every single day it sits in the fridge.
The flavors meld together and deepen after a day or two. Day one chili is good, day three chili is incredible.
25. Zuppa Toscana
Italian sausage, bacon, cauliflower instead of potatoes, kale, and cream in a savory broth. This is my go-to soup for meal prep because it holds up so well and tastes restaurant-quality even after reheating.
Don’t skip the bacon—it adds so much smoky flavor that makes this soup special instead of just another soup.
For more soup options, check out these [keto freezer soups] or try this [low-carb soup meal prep plan] for weekly variety.
The Sunday Meal Prep Strategy
Let’s talk logistics because having good recipes means nothing if you don’t actually prep them. Block out 2-3 hours on Sunday afternoon. Put on a podcast or some music, and just get it done.
Start with proteins. Cook all your chicken, brown all your ground beef, bake your meatballs. While those are cooking, chop vegetables and prep containers. Multitask like your life depends on it.
Cook once, eat multiple times. If you’re roasting chicken for fajita bowls, roast extra for Greek bowls too. If you’re chopping bell peppers, chop enough for three different recipes. Work smarter, not harder.
Label everything with the date and contents. Use a permanent marker on masking tape—it’s cheap, it works, and you won’t forget what’s in each container or when you made it.
Store properly. Proteins and cooked foods in the back of the fridge where it’s coldest. Delicate herbs and lettuce in produce bags with paper towels. Dressings and sauces in leak-proof containers. Organization prevents food waste and forgotten meals.
The Container Situation
Good containers make or break meal prep. Cheap ones leak, stain, warp in the microwave, and make you hate meal prepping. I use these glass containers with snap lids—they don’t leak, don’t stain, stack perfectly, and last forever.
Get multiple sizes for different purposes. Large ones for full meals, medium for sides or components, small for dressings and toppings. Having the right size container for each food makes packing way easier.
These compartmented containers are perfect for meals where you want to keep things separate—like taco salad where you don’t want the lettuce touching the hot meat until you’re ready to eat.
Mason jars work great for soups, salads, and overnight oats. They’re cheap, they seal tight, and you can see what’s inside without opening them.
Invest in a few good lunch bags with ice packs if you’re taking food to work. Nobody wants room temperature chicken that’s been sitting on a desk for five hours.
Making It Actually Sustainable
Here’s the reality—you’re not going to meal prep perfectly every single week. Some Sundays you’ll be too tired, too busy, or just not feeling it. That’s fine. Meal prep doesn’t have to be all-or-nothing.
Start small if you’re new to this. Prep just lunches, or just breakfasts, or even just a few dinners. You don’t need to prep every single meal to see benefits. Even having three dinners ready beats scrambling every night.
Rotate your recipes. Don’t make the same five meals every week for months—you’ll burn out fast. Keep a rotation of 15-20 recipes you actually like and cycle through them. Variety keeps you interested.
Prep with a friend or partner. It’s way more fun to meal prep together, you can split the work, and you’re more likely to actually do it if someone else is counting on you.
And give yourself permission to order takeout occasionally even when you have prepped meals. Life happens. Having meal prep as a backup option doesn’t mean you’re chained to eating it every single day.
The Reheating Game Plan
Most meal prep fails happen at the reheating stage. You made good food, but it turns into rubber or gets weirdly dry when you reheat it. Here’s how to avoid that.
Add a splash of water or broth to anything that’s gotten dry. Chicken, rice alternatives, stews—they all benefit from a little extra moisture when reheating. Cover the container with a damp paper towel when microwaving to trap steam.
Reheat proteins and vegetables separately if possible. They need different times and temperatures. Overcooking vegetables to get your protein hot is how you end up with mush.
For salads and cold meals, take them out of the fridge 10 minutes before eating if you can. Room temperature food tastes way better than fridge-cold food. Your taste buds literally can’t taste flavors as well when food is too cold.
Soup and stew are the most forgiving—they almost always reheat perfectly. That’s why they’re meal prep MVPs. Heat them on the stove instead of the microwave when you have time for more even heating.
Related Recipes You’ll Love
Looking for more meal prep inspiration? Here are some recipes that make weekly planning even easier:
More Complete Meal Prep Plans:
- [5-Day Keto Meal Prep Guide]
- [Low-Carb Family Meal Prep for Four]
Single-Recipe Batches:
- [Freezer-Friendly Keto Meatballs]
- [Sheet Pan Meal Prep Dinners]
Quick Assembly Meals:
- [No-Cook Keto Lunch Ideas]
- [5-Minute Breakfast Meal Prep]
Variety Packs:
- [Mexican-Themed Meal Prep Week]
- [Mediterranean Meal Prep Plan]
Bottom Line
Meal prep doesn’t have to be complicated, time-consuming, or result in boring food you dread eating. These 25 low-carb recipes prove you can have variety, flavor, and convenience all at once. You’re getting meals that actually taste good on day four, proteins that stay moist, and vegetables that don’t turn into mush.
Start with 2-3 recipes that appeal to you. Prep them on Sunday, eat them through the week, see how it feels. Notice how much time you save on weeknights, how much money you save on takeout, how much easier it is to stick to your eating plan when good food is already ready.
The goal is making this sustainable for you. Find recipes you actually like, develop a system that fits your schedule, and give yourself grace when you’re not perfect. Meal prep is a tool, not a religion. Use it when it serves you, skip it when it doesn’t.
Now go stock up on containers and block out some time this weekend. Your future weeknight self will thank you for having real food ready to eat instead of staring into an empty fridge wondering what to order.
