Meal Prep Plan: How I Prep a Week of Easy Keto Meals in Just 2 Hours

If your ideal meal includes avocados, cheese, and more avocados, this keto meal plan is for you. This week I’m prepping easy heat-and-eat breakfasts, make-ahead lunches, and dinners filled with my favorite flavors — and all of it is keto-friendly and low-carb.

There’s something for everyone this week, especially if you’re looking for easy keto recipes that still offer variety — I’m talking shrimp, beef, chorizo, chicken, and more.On Sunday, I set aside time to organize and prep meals for the week ahead. There are a few non-keto eaters in the family (namely, my two young kids), so I’ll add extra fruit and whole grains to their plates. You can do the same for your household, too.

My Meal Prep Goals

  • Breakfast: Heat-and-eat breakfasts to kick-start my day (five days).
  • Lunch: Colorful lunches packed with veggies and protein to keep me fueled for busy afternoons (five days).
  • Dinner: Keto-friendly dinners the whole family will love (five days).
  • Nutritional Goals: Meals in this week’s plan keep macro nutrients within the recommended ranges for the keto diet. This means 60 to 75% of calories come from fat, 15 to 30% of calories come from protein, and 5 to 10% of calories come from carbohydrates.

Kitchn Daily

Meal Prep Plan Snapshot

  • Feeds: 2 adults for breakfast and lunch; 2 adults and 2 kids for dinner
  • Prep Time: About 2 hours
  • Meals Covered: About 80% (no weekend meals)
  • Weeknight Cooking Required: Moderate. Most dinner elements are prepared, but require about 30 minutes to get dinner on the table

My Meal Plan


  • Sauteed Zucchini with Chorizo, Cilantro & Lime with Instant Pot Hard-Boiled Eggs


  • BLT Lettuce Wraps with Avocado
  • Italian Chicken Salad made with rotisserie chicken and served on lettuce instead of bread


  • Easy Shrimp Ceviche with Avocado
  • Easy Cauliflower Rice Burrito Bowls made without beans or corn and Easy Jalapeno Grilled Chicken
  • Bacon Avocado Salad Bowl made without beans or corn and Easy Jalapeno Grilled Chicken
  • Bacon Cheeseburger Skillet Dip
  • Lasagna-Stuffed Spaghetti Squash

My Shopping List

Here’s a list of the ingredients I bought or used for this meal prep plan. Check your pantry and refrigerator before you head to the store to avoid buying ingredients you already have stocked. I also used staple ingredients like olive and vegetable oils, kosher salt, and black pepper that I always keep on hand.

  • Dry Goods: Mayonnaise, chili powder, ground cumin, 1/2 cup slivered almonds, 1 (15-ounce) can crushed tomatoes, 1/2 cup roasted red peppers
  • Produce: Fresh cilantro, fresh parsley, 9 garlic cloves, 5 ounces arugula, 7 avocados, 2 pints cherry or grape tomatoes, 2 stalks celery, 3 lemons, 10 limes, 3 jalapeños, 1 head butter lettuce, 1 cup fresh salsa or pico de gallo, 2 small red onions, 2 yellow onions, 3 tomatoes, 8 zucchini, 1 (2 1/2 pound) spaghetti squash
  • Dairy: 6 ounces cream cheese, 14 large eggs, 4 ounces shredded cheddar cheese, 8 ounces shredded mozzarella cheese, 1/4 cup sour cream, 2 cups whole or 2% ricotta cheese
  • Meat/Seafood: 31 bacon slices, 2 pounds boneless, skinless chicken breasts, 2 pounds lean ground beef, 8 ounces Spanish chorizo, 1 pound peeled and deveined uncooked medium shrimp (frozen is fine)
  • Deli: 1 rotisserie chicken
  • Frozen: 1 (16-ounce) bag riced cauliflower

Power Hour: How I Get the Prep Done


Each morning I warm a plate of Sauteed Zucchini with Chorizo, Cilantro & Lime and eat it with an Instant Pot Hard-Boiled Egg (Net Carb: 6 grams).


On Monday, Wednesday, and Friday I eat a BLT Lettuce Wrap with Avocado, a take on my alI-time favorite sandwich (Net Carb: 3 grams). Serve Italian Chicken Salad (Net Carb: 4 grams) for lunch on Tuesday and Thursday on a bed of lettuce instead of bread.


  • Monday, Easy Shrimp Ceviche with Avocado (Net Carb: 7 grams): Dice an avocado (or two!), toss with shrimp and citrus juices. Set aside to marinate at room temperature for 30 minutes, or refrigerate to marinate longer. Eat with a fork, no chips required (seriously!). Add prepared, pounded chicken breast to zip-top bag with jalapeños and limes. Massage to coat chicken, refrigerate overnight.
  • Tuesday, Easy Cauliflower Rice Burrito Bowls and Easy Jalapeno Grilled Chicken (Net Carb: 13 grams): Prepare Jalapeño Grilled Chicken on the grill, set aside to rest, and then thinly slice. Reserve half of chicken slices for Wednesday’s dinner. To make the burrito bowl recipe keto-friendly, omit beans and corn. Heat oil in a skillet until shimmering. Add frozen riced cauliflower, chili powder, cumin, salt, and sauce until cauliflower is thawed and just tender.
  • Wednesday, Bacon Avocado Salad Bowland Easy Jalapeno Grilled Chicken (Net Carb: 8 grams): To make the salad recipe compatible with keto, omit beans and corn. Assemble the salad, seasoning the greens and veggies with salt and pepper along the way. I like the contrasting temperature of warm, sliced chicken atop cool, crisp salads, so I warm the grilled jalapeño chicken before plating my salad. And just because there’s already bacon and grilled chicken on this salad, don’t think for a minute that I skipped the fried egg.
  • Thursday, Bacon Cheeseburger Skillet Dip (Net Carb: 4 grams): I’m not sure when dips became dinner fare, but I’m here for it. Reheat the cooked ground beef and onion mixture in a cast iron skillet. Pick up on step 4 of the recipe, adding the mozzarella cheese, cheddar cheese, cream cheese, sour cream, mayonnaise, and seasonings into the beef, stirring until cheeses melt. Stir half the bacon into the dip,top with the remaining cheeses (yes, more cheese!), and broil. Top with diced tomatoes and more bacon, and serve hot.
  • Friday: Lasagna-Stuffed Spaghetti Squash (Net Carb: 17 grams): The easiest dinner of the week is reserved for Friday. Bake at 400oF for 15 minutes, sprinkle with mozzarella, and continue to bake until hot and bubbly, about 20 minutes.


Power Hour Meal Prep is the series where we help you put it all together. We show you how to eat well during the week with an hour or two of Power Hour prep over the weekend. Every plan is different; mix and match to find your own personal sweet spot.

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