5 Easy Keto Recipes for a One-Week Meal Prep
Staying consistent with a keto lifestyle doesn’t have to mean cooking every day or eating the same bland meals on repeat. One solid meal-prep session can set you up for the entire week — less stress, fewer cravings, and more time to focus on what matters.
Here are five simple, keto-friendly recipes you can prep ahead and mix throughout the week.
01Garlic Butter Chicken Thighs & Roasted Broccoli
This is one of those no-fail meals that feels comforting without being heavy. The chicken stays juicy thanks to the garlic butter, while the roasted broccoli adds just enough crunch to balance everything out.
Ingredients
- 4–6 bone-in chicken thighs (skin on)
- 3 tbsp butter, melted
- 3 cloves garlic, minced
- 1 tsp paprika
- 1 tsp garlic powder
- Salt and pepper to taste
- 3 cups broccoli florets
- 2 tbsp olive oil
Instructions
- Preheat oven to 400°F (205°C).
- Mix melted butter, garlic, paprika, garlic powder, salt and pepper.
- Place chicken thighs on a baking sheet and brush generously with the butter mixture.
- Toss broccoli with olive oil, salt and pepper and place beside the chicken.
- Bake for 35–40 minutes until chicken is crispy and fully cooked.
- Let cool before portioning into containers.
02Creamy Tuscan Salmon
This dish brings a little restaurant energy into your weekly prep. The creamy sauce paired with salmon makes it feel indulgent, but it still fits perfectly into a keto routine.
Ingredients
- 4 salmon fillets
- 1 tbsp olive oil
- 2 tbsp butter
- 3 cloves garlic, minced
- ½ cup heavy cream
- ¼ cup chicken broth
- ½ cup spinach
- ¼ cup sun-dried tomatoes (no added sugar)
- Salt and pepper to taste
Instructions
- Heat olive oil in a skillet over medium heat.
- Season salmon with salt and pepper; sear 4–5 minutes per side. Remove and set aside.
- In the same pan, melt butter and sauté garlic for 30 seconds.
- Add cream and chicken broth; simmer 2–3 minutes.
- Stir in spinach and sun-dried tomatoes.
- Return salmon to the pan and spoon sauce over the top.
- Cook 2 more minutes and remove from heat.
03Ground Beef & Zucchini Skillet
Simple, hearty and reliable — this skillet meal is perfect for busy days when you want something filling without thinking too much about it.
Ingredients
- 1 lb ground beef (80/20)
- 2 medium zucchini, sliced
- 2 cloves garlic, minced
- 1 tsp onion powder
- 1 tsp Italian seasoning
- Salt and pepper to taste
- 2 tbsp olive oil
Instructions
- Heat olive oil in a skillet over medium heat.
- Brown ground beef until cooked; drain excess fat if needed.
- Add garlic, onion powder, Italian seasoning, salt and pepper.
- Add zucchini and cook 5–7 minutes until tender.
- Cool slightly and portion into containers.
04Bacon & Cheese Egg Muffins
These egg muffins are a lifesaver on rushed mornings. They’re easy to grab, easy to reheat, and surprisingly filling for something so small.
Ingredients
- 8 large eggs
- ½ cup shredded cheddar cheese
- ½ cup cooked bacon, chopped
- ¼ cup spinach, chopped
- Salt and pepper to taste
Instructions
- Preheat oven to 375°F (190°C).
- Whisk eggs with salt and pepper.
- Stir in cheese, bacon and spinach.
- Pour into a greased muffin tin.
- Bake 18–22 minutes until set.
- Cool completely before storing.
05Keto Chicken Salad Lettuce Wraps
Fresh, light and no reheating required — this chicken salad is perfect for days when you want something quick that still feels intentional.
Ingredients
- 2 cups cooked shredded chicken
- ½ cup mayonnaise
- 1 celery stalk, finely chopped
- 1 tsp Dijon mustard
- Salt and pepper to taste
- Romaine or butter lettuce leaves
Instructions
- Mix chicken, mayo, celery, mustard, salt and pepper in a bowl.
- Chill for at least 30 minutes.
- Serve in lettuce leaves when ready to eat.
Final meal prep notes
- Store meals in airtight containers for 4–5 days.
- Egg muffins and chicken salad double as snacks.
- Rotate meals throughout the week to avoid burnout.
Keto doesn’t have to be restrictive — it just has to be intentional. With these recipes, your week is already handled.