Meal Prep for Keto Diet Beginners: Your 7-Day Guide

If you’re diving into the world of ketogenic eating, meal prep for keto diet beginners is your ticket to staying on track. This guide will walk you through each step, ensuring that even if you’re a complete novice, you can follow along easily.

Meal Prep for Keto Diet Beginners

Things You’ll Need: Meal Prep for Keto Diet Beginners

Meal Prep for Keto Diet Beginners – Tips for Starting

Below are a few meal prep tips for keto diet beginners…

Consult a Doctor

Before embarking on a keto diet—or any new diet—it’s crucial to consult with a healthcare professional, especially if you have pre-existing medical conditions.

A doctor can provide personalized advice based on your health profile and may also recommend tests to monitor your progress while on the diet. This step ensures that you’re taking a safe and tailored approach to your new eating plan.

Calculate Macros

The ketogenic diet is unique in its distribution of macronutrients—fats, proteins, and carbohydrates. To achieve and maintain a state of ketosis, where your body burns fat for fuel instead of carbs, you’ll need to know your individual macro needs.

There are many online keto calculators that can help you determine the right ratio of fats, proteins, and carbs based on factors like your age, weight, activity level, and fitness goals. Having this information helps you make informed choices about what to eat and aids in meal planning.

Plan Your Meals

A well-thought-out meal plan is your best ally in sticking to a keto diet. Spontaneous eating or grabbing whatever is convenient can often lead you off track. This article provides a comprehensive 7-day meal plan to kickstart your journey.

You can also find various keto-friendly recipes online or in cookbooks. Take some time each week to sit down and plan your meals and snacks. Make a shopping list based on your meal plan, so you have everything you need when it’s time to cook.

Stay Hydrated

When you first start a keto diet, you may notice an initial loss of water weight. This is because glycogen, the stored form of carbohydrate, holds onto water, and as you consume fewer carbs, you store less glycogen. This leads to increased urination and potential dehydration.

To counteract this, it’s important to drink ample water throughout the day. Adding a pinch of salt to your water can also help replenish electrolytes, which may be lost during this initial period.

Keep Snacks Handy

Hunger can strike when you least expect it, and having keto-friendly snacks on hand can be a lifesaver. Opt for snacks that are rich in healthy fats and protein, and low in carbohydrates.

Examples include nuts, seeds, avocados, or small servings of cheese. Having these items readily available can help keep you satiated between meals and reduce the temptation to reach for non-keto options.

7-Day Keto Diet Meal Plan

  1. Day 1: Breakfast – Keto scrambled eggs, Lunch – Chicken Caesar salad, Dinner – Beef stir-fry
  2. Day 2: Breakfast – Keto smoothie, Lunch – Tuna salad, Dinner – Grilled chicken with asparagus
  3. Day 3: Breakfast – Avocado and eggs, Lunch – Turkey lettuce wraps, Dinner – Pork chops with asparagus
  4. Day 4: Breakfast – Chia seed pudding, Lunch – Cobb salad, Dinner – Salmon with broccoli
  5. Day 5: Breakfast – Keto pancakes, Lunch – Shrimp salad, Dinner – Steak with cauliflower mash
  6. Day 6: Breakfast – Coconut yogurt, Lunch – Chicken avocado salad, Dinner – Meatballs with zucchini noodles
  7. Day 7: Breakfast – Keto muffins, Lunch – Beef taco salad, Dinner – Lemon garlic roasted chicken

Meal Prep Recipes

Now that we have the tips out of the way, let’s dive into how to prepare each recipe…

Day 1 Recipes

Below are the breakfast, lunch, and dinner meal prep recipes for day one…

Keto Scrambled Eggs

Meal Prep for Keto Diet Beginners: scramble eggs
Things You’ll Need:
  • Frying pan
  • Spatula
  • Whisk
  • Bowl
  • 3 eggs
  • A tablespoon of butter
  • Salt and pepper
Steps

Follow the steps below to prepare scrambled eggs…

Step 1: Beat the Eggs

Begin by cracking three eggs into a bowl. Season the eggs with some salt and black pepper. Using a whisk, vigorously beat the eggs until the yolks and whites are fully integrated. This action will help aerate the eggs, contributing to a fluffier final product.

Step 2: Prepare the Pan

Place your frying pan on the stove and turn the heat to medium. Add a tablespoon of butter to the pan. Wait for the butter to melt and coat the bottom of the pan evenly. The butter not only adds flavor but also ensures that the eggs don’t stick to the pan.

Step 3: Cook the Eggs

Pour the well-beaten eggs into the prepared pan. Using a spatula, gently stir the eggs in a circular motion, ensuring that they cook evenly. Keep the movement slow and consistent to avoid overcooking and to achieve a creamy texture.

Storage and Shelf Life

If you have any scrambled eggs left over, place them in an airtight container and store them in the refrigerator. They will be good for up to two days.

Servings

This recipe makes approximately one serving of scrambled eggs.

Chicken Caesar Salad

Meal Prep for Keto Diet Beginners: chicken Caesar salad
Things You’ll Need:
Steps

Follow the steps below to prepare a chicken Caesar salad

Step 1: Cook the Chicken

Start by seasoning one chicken breast with salt and pepper to taste. Place a frying pan on the stove over medium heat and add a tablespoon of olive oil. Once the oil is hot, add the chicken breast.

Cook until the chicken is fully cooked through and no longer pink in the middle. This generally takes about 6-8 minutes per side depending on thickness.

Step 2: Prepare the Lettuce

While the chicken is cooking, wash a head of romaine lettuce under cold water. Shake off any excess water and chop the lettuce into bite-sized pieces. Place these pieces into a large salad bowl.

Step 3: Assemble the Salad

Once the chicken is cooked, remove it from the pan and let it cool for a couple of minutes. Then, slice it thinly. Add the chicken slices to the bowl containing the chopped romaine lettuce.

Next, pour Caesar dressing over the top, and sprinkle with a generous helping of grated Parmesan cheese. Using salad tongs or two large spoons, toss everything together to combine.

Storage and Shelf Life

Should you have any leftover salad, place it in an airtight container and store it in the refrigerator. Due to the nature of lettuce, it’s best to consume the stored salad within one day to ensure it remains crisp.

Servings

This recipe yields one generous serving of Chicken Caesar Salad.

Beef Stir-Fry

Meal Prep for Keto Diet Beginners: Beef stir-fry
Things You’ll Need:
  • Frying pan or wok
  • Stirring utensil (spatula or wooden spoon)
  • Kitchen knife
  • Cutting board
  • Vegetables like bell peppers and broccoli
  • Beef
  • Olive oil
  • Salt and pepper
Steps

Follow the steps below to prepare beef stir fry…

Step 1: Prepare the Ingredients

Begin by placing 200 grams of beef on a clean cutting board. Using a sharp kitchen knife, cut the beef into thin strips, about a quarter-inch in width. This allows the meat to cook quickly and evenly. Season the meat with some salt and black pepper.

Similarly, wash and slice your selected keto-friendly vegetables, such as bell peppers and broccoli, into bite-sized pieces. The idea is to cut the vegetables in a way that they cook in approximately the same time as the beef.

Step 2: Heat the Pan

Place a frying pan or wok on your stove and turn the heat to medium-high. Allow the pan to get hot for a couple of minutes to ensure even cooking. Once the pan is hot, add a tablespoon of olive oil and spread it around to coat the bottom of the pan. The oil serves as a cooking medium and also adds flavor to the stir-fry.

Step 3: Cook the Beef

Carefully place the thinly sliced beef strips into the hot pan. Using your stirring utensil, quickly stir the beef to ensure that it’s evenly cooked. Keep stirring until the beef is browned but still tender, which usually takes about 3-5 minutes. The quick cooking retains the beef’s juiciness while still cooking it through.

Step 4: Add Vegetables

After the beef is adequately cooked, add your pre-cut vegetables to the pan. Season the vegetables with some salt and black pepper.

Continue the stirring action, making sure to integrate the vegetables with the cooked beef. Stir-fry the combination until the vegetables are tender but still crisp. This usually takes an additional 4-6 minutes.

Storage and Shelf Life

If you find yourself with leftovers, promptly store the beef stir-fry in an airtight container. Place this container in the fridge if you plan to consume it within the next two days.

For longer storage, you can freeze the stir-fry, where it will last for up to three months. Make sure to label the container with the date for better tracking.

Servings

This beef stir-fry recipe is tailored to yield one serving, making it perfect for a quick and nutritious meal.

Day 2 Recipes

Below are the recipes for day two of your Keto diet…

Keto Smoothie

Meal Prep for Keto Diet Beginners: Green smoothie
Things You’ll Need
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Steps

Follow the steps below to prepare a keto smoothie…

Step 1: Gather Ingredients

The first step involves preparing all your ingredients so that they’re ready for blending. Using measuring cups, measure out 1 cup of unsweetened almond milk. This will serve as the liquid base for your smoothie.

Next, measure a half-cup of spinach leaves, making sure they’re well-washed to remove any dirt or pesticides. Also, set aside 1 tablespoon of chia seeds, which add a nutrient boost to your smoothie.

Finally, prepare a handful of ice cubes to give your smoothie a chilled and refreshing texture. Organize these ingredients on your kitchen counter for easy access.

Step 2: Blend

Once you have all your ingredients measured and ready, it’s time to start blending. Open the lid of your blender and add the unsweetened almond milk first. This helps to ensure that the other ingredients blend more easily. Follow this by adding the spinach, chia seeds, and finally, the ice cubes.

Secure the blender’s lid and blend the mixture on a high setting. Continue blending until the mixture turns smooth and the ice cubes are fully integrated. This usually takes about 1 to 2 minutes, depending on the power of your blender.

Storage and Shelf Life

Keto smoothies are best enjoyed fresh to maximize their flavor and nutrient content. However, if you need to store it for later consumption, pour the smoothie into an airtight container and store it in the fridge. Try to consume it within 24 hours to ensure that it retains its taste and nutritional benefits.

Servings

This Keto Smoothie recipe is designed to yield one serving. It’s perfect for a single breakfast or a nutritious snack between meals.

Tuna Salad

Meal Prep for Keto Diet Beginners: tuna salad
Things You’ll Need
  • Mixing bowl
  • Fork
  • Kitchen knife
  • Cutting board
  • 1 can of tuna
  • 2 tablespoons of mayonnaise
  • A handful of celery
  • Salt and pepper to taste
Steps

Follow the steps below to prepare a tuna salad…

Step 1: Prepare the Tuna

Begin by opening a can of tuna. Drain the liquid from the can thoroughly to ensure that your salad isn’t too watery. Once drained, transfer the tuna into a mixing bowl.

Step 2: Add Ingredients

Now it’s time to add some texture and flavor to your tuna. Take a handful of celery and dice it finely using a kitchen knife and cutting board. Add this diced celery to the bowl with tuna.

Next, measure out two tablespoons of mayonnaise and add that to the bowl. Season the mixture with salt and pepper to taste. Using a fork, mix these ingredients until they are well-incorporated.

Storage and Shelf Life

If you have any leftovers, you can store the tuna salad in an airtight container and keep it in the fridge. It should remain fresh for up to two days.

Servings

This recipe is designed to make one serving.

Grilled Chicken with Asparagus

Meal Prep for Keto Diet Beginners: grilled chicken with asparagus
Things You’ll Need
  • Grill or grill pan
  • Grilling tongs
  • Kitchen knife
  • Cutting board
  • Brush for oil
  • 1 chicken breast
  • A bunch of asparagus
  • Salt, pepper, and keto-friendly spices
  • Olive oil
Steps

Follow the steps below to prepare grilled chicken with asparagus…

Step 1: Preheat the Grill

Begin by setting your grill or grill pan to medium-high heat. Allow it a few minutes to reach the desired temperature.

Step 2: Prepare the Chicken

Take a chicken breast and season it generously with salt, pepper, and any other keto-friendly spices you prefer. Feel free to use garlic powder, paprika, or rosemary for added flavor.

Step 3: Prepare the Asparagus

Wash a bunch of asparagus spears under cold water. Use a kitchen knife and cutting board to trim off the woody ends, usually about an inch from the bottom.

Step 4: Grill the Chicken

Once the grill is hot, place the seasoned chicken breast on it. Grill the chicken for about 6-8 minutes per side. Make sure the internal temperature reaches 165°F (75°C) to ensure it is fully cooked.

Step 5: Grill the Asparagus

While the chicken is grilling, brush your asparagus spears with a bit of olive oil. Place them on the grill as well. Grill the asparagus for approximately 2-3 minutes per side, or until they are tender but still crisp.

Storage and Shelf Life

If you have leftovers, store the grilled chicken and asparagus in an airtight container in the fridge. They should remain fresh for up to three days.

Servings

This recipe is intended for one serving.

Day 3 Recipes

Let’s dive into the recipes for day 3…

Avocado and Eggs

Meal Prep for Keto Diet Beginners: avocado and egg
Things You’ll Need
  • Frying pan
  • Spatula
  • Kitchen knife
  • Cutting board
  • 1 avocado
  • 1 egg
  • Salt and pepper to taste
Steps

Follow the steps below to prepare avocado and eggs…

Step 1: Prepare the Avocado

Start by cutting an avocado in half lengthwise. Use a kitchen knife to carefully remove the pit. Once the pit is removed, use a spoon to scoop out some of the avocado’s flesh, creating a small well big enough to hold an egg.

Step 2: Cook the Egg

Now, crack an egg carefully into the hollow you’ve created in one of the avocado halves. Place the avocado half in a frying pan, which you’ve preheated over low heat.

Cook the egg until the whites are set, but the yolk remains runny. You can cover the pan with a lid to help the egg cook more evenly. Add salt and pepper to taste.

Storage and Shelf Life

This is a dish best enjoyed immediately after preparation. It’s not recommended for storage.

Servings

This particular recipe yields one serving.

Turkey Lettuce Wraps

Meal Prep for Keto Diet Beginners: Turkey lettuce wraps
Things You’ll Need
  • Skillet
  • Mixing bowl
  • Kitchen knife
  • Cutting board
  • Ground turkey
  • Head of iceberg or romaine lettuce
  • Salt, pepper, and keto-friendly spices
  • Optional: Diced tomatoes, onions, keto-friendly sauce
Steps

Follow the steps below to prepare turkey lettuce wraps…

Step 1: Cook the Turkey

Place a skillet over medium heat. Add the ground turkey to the skillet and use a spatula to break it apart. Cook the turkey until it is fully cooked, with no pink showing. Season the turkey with salt, pepper, and any other keto-friendly spices you like—perhaps some cumin or paprika for added flavor.

Step 2: Prepare the Lettuce

Take a head of iceberg or romaine lettuce and separate individual leaves. Use cold water to wash these leaves thoroughly, then pat them dry.

Step 3: Assemble the Wraps

Lay out the cleaned lettuce leaves on a flat surface. Place a generous scoop of the cooked turkey into the center of each lettuce leaf. If you like, you can add some diced tomatoes and onions for extra flavor.

Drizzle a keto-friendly sauce over the turkey if you desire. To eat, simply fold the lettuce leaf around the filling, creating a wrap.

Storage and Shelf Life

The cooked ground turkey can be stored in an airtight container and kept in the fridge for up to 3 days. However, it’s best to assemble the lettuce wraps just before serving to keep the lettuce crisp.

Servings

This recipe is designed to make two servings.

Pork Chops with Asparagus

Meal Prep for Keto Diet Beginners: Pork chops with asparagus
Things You’ll Need
  • Skillet or grill
  • Kitchen tongs
  • Kitchen knife
  • Cutting board
  • 2 pork chops
  • Bundle of asparagus
  • Salt, pepper, and preferred herbs for seasoning
  • Olive oil or cooking spray
Steps

Follow the steps below to prepare pork chops with asparagus…

Step 1: Prepare the Pork Chops

Firstly, take your pork chops and lay them out on a cutting board. Season both sides generously with salt and pepper. If you have other herbs or seasonings that you enjoy, such as garlic powder or rosemary, feel free to add them as well.

Once seasoned, heat a skillet or grill over medium-high heat. If you’re using a skillet, you may want to add a small amount of olive oil or use cooking spray to prevent sticking. Use kitchen tongs to place the pork chops on the hot surface and cook them for approximately 7 minutes per side.

The exact time can vary depending on the thickness of the chops. The goal is to cook them until they’re no longer pink in the middle or until they reach an internal temperature of at least 145°F (63°C).

Step 2: Cook the Asparagus

While the pork chops are cooking, you can start prepping the asparagus. Use a kitchen knife to trim off the tough, woody ends of the asparagus spears. Once the pork chops are done and removed from the skillet or grill, you can cook the asparagus in the same skillet (this adds flavor) or use a separate one if you prefer.

Add the asparagus and cook for about 5 minutes, or until they become tender to your liking. You can use kitchen tongs to turn them for even cooking. Season the asparagus with salt and pepper to taste.

Storage and Shelf Life

If you find yourself with leftovers, place both the pork chops and the asparagus in an airtight container and store them in the fridge. They will keep well for up to 2 days. You can reheat them in a microwave or on a stovetop when you’re ready to enjoy them again.

Servings

This particular recipe is intended to make 2 servings, perfect for a dinner for two or meal prep for one.

Read more meal prep articles here – Meal Prep for Every Situation: Your Ultimate Guide

Day 4 Recipes

Below are the recipes for day 4…

Chia Seed Pudding

Meal Prep for Keto Diet Beginners: Chia seed pudding
Things You’ll Need
See also  Meal Prep for Gluten-Free Vegetarians: Your Essential Guide to Quick and Easy Recipes
Steps

Follow the steps below to prepare a chia seed pudding…

Step 1: Mix the Ingredients

Start by taking a mixing bowl and adding 3 tablespoons of chia seeds to it. Pour in 1 cup of unsweetened almond milk. Add a dash of vanilla extract for flavor.

If you prefer your pudding to be sweet, consider adding a keto-friendly sweetener like stevia or monk fruit. Use a whisk or a spoon to mix all the ingredients thoroughly, ensuring the chia seeds are well distributed in the liquid to prevent clumping.

Step 2: Let It Sit

Once everything is well-mixed, cover the mixing bowl with a lid or plastic wrap. Place the bowl in the refrigerator for at least 4 hours. This resting period allows the chia seeds to absorb the liquid and swell, creating a pudding-like texture.

Storage and Shelf Life

After it has set, you can transfer the chia seed pudding to an airtight container if you haven’t consumed it immediately. Store it in the fridge, where it will stay good for up to 5 days.

Servings

This specific recipe yields one serving of chia seed pudding, perfect for a breakfast or snack option.

Cobb Salad

Meal Prep for Keto Diet Beginners: Cobb salad
Things You’ll Need
Steps

Follow the steps below to prepare a cobb salad…

Step 1: Prepare the Ingredients

Begin by chopping all the necessary ingredients into bite-sized pieces. You’ll need lettuce, hard-boiled eggs, cooked chicken, and avocado. Additionally, cook some bacon until crisp and then crumble it into smaller pieces.

Step 2: Assemble the Salad

Take a large salad bowl and start by laying a bed of chopped lettuce at the bottom. Then, neatly arrange the chopped hard-boiled eggs, chicken, avocado, and crumbled bacon on top. Finish off by adding a keto-friendly dressing of your choice, such as ranch or blue cheese dressing.

Storage and Shelf Life

If you have any leftover salad, place it in an airtight container and store it in the refrigerator. It will keep well for up to 1 day.

Servings

The Cobb Salad recipe is designed to make 2 servings, ideal for a meal for two or for meal prepping.

Salmon with Broccoli

Meal Prep for Keto Diet Beginners: Salmon and broccoli
Things You’ll Need
  • Skillet or grill
  • Kitchen tongs
  • Kitchen knife
  • Cutting board
  • Salmon fillet
  • Olive oil
  • Salt and pepper
  • Fresh broccoli florets
Steps

Follow the steps below to prepare salmon with broccoli…

Step 1: Cook the Salmon

First, start by seasoning your salmon fillet. Use a pinch of salt and pepper for taste. Add a splash of olive oil, which will help in the cooking process and also add flavor. Preheat your skillet or grill to medium-high heat. Using kitchen tongs, gently place the seasoned salmon fillet onto the skillet or grill.

Cook the salmon for approximately 4-5 minutes per side. Use the tongs to flip the salmon halfway through cooking. You’ll know it’s fully cooked when it easily flakes with a fork and has a consistent pink color throughout.

Step 2: Cook the Broccoli

While your salmon is cooking, you can prepare the broccoli. You have two main options: steaming or sautéing.

For steaming, place the broccoli florets in a steamer basket over boiling water and cover. Steam for about 5 minutes or until the florets become tender when poked with a fork.

For sautéing, heat a separate pan over medium heat. Add a small amount of olive oil and then add the broccoli florets. Sauté for about 5-7 minutes or until they reach your desired level of tenderness. In either method, finish by seasoning the cooked broccoli with salt and pepper to taste.

Storage and Shelf Life

Once both the salmon and broccoli are cooked, let them cool to room temperature if you plan on storing them. Transfer the salmon and broccoli to an airtight container and place it in the refrigerator. Both will keep well for up to 2 days.

Servings

This particular recipe is designed to make 2 servings, making it ideal for a meal for two or for meal prepping for one person for multiple meals.

Day 5 Recipes

Below are the recipes for day 5…

Keto Pancakes

Meal Prep for Keto Diet Beginners: Keto pancakes
Things You’ll Need
Steps

Follow the steps below to make keto pancakes…

Step 1: Prepare the Batter

In a mixing bowl, combine 1 cup of almond flour, which serves as the low-carb base for your pancakes. Add 2 whole eggs for binding and richness.

Pour in 1/4 cup of unsweetened almond milk for moisture, and finally, add a dash of vanilla extract for flavor. Using a whisk, mix all the ingredients together until you achieve a smooth, lump-free batter.

Step 2: Cook the Pancakes

Place a non-stick skillet on the stove and heat it over medium heat. Once heated, ladle a small amount of your prepared batter onto the skillet. Let it cook for 2-3 minutes or until the edges start to look set and you see small bubbles forming on the surface.

Using a spatula, carefully flip the pancake and cook for another 2-3 minutes on the other side, or until it turns golden brown.

Storage and Shelf Life

Allow the pancakes to cool down to room temperature. Once cooled, transfer them to an airtight container and store in the refrigerator for up to 3 days. If you want to keep them for a longer period, you can freeze the pancakes for up to 2 months.

Servings

This particular recipe will yield 2 servings, perfect for a cozy breakfast for two.

Shrimp Salad

Meal Prep for Keto Diet Beginners: Shrimp salad
Things You’ll Need
  • Salad bowl
  • Kitchen knife
  • Cutting board
  • Skillet
  • Leafy greens
  • Avocado
  • Shrimp
  • Olive oil and lemon juice
Steps

Follow the steps below to prepare a shrimp salad…

Step 1: Prepare the Shrimp

Start by cooking peeled and deveined shrimp in a skillet over medium heat. Place the shrimp in a single layer and cook for 3-4 minutes on each side. You’ll know they are fully cooked when they turn pink and become opaque. Remove them from heat immediately to avoid overcooking.

Step 2: Assemble the Salad

In a salad bowl, start by laying down your choice of leafy greens as the base. Slice an avocado and arrange the slices over the greens. Now, add your cooked shrimp on top.

To dress the salad, drizzle olive oil and freshly squeezed lemon juice over the ingredients. Season with salt and pepper to your liking and toss everything together for a well-mixed salad.

Storage and Shelf Life

Given the nature of the ingredients, especially the cooked shrimp, it’s recommended to consume this salad immediately. Storing it for later is not advisable as the texture and taste can degrade.

Servings

This nutritious and tasty Shrimp Salad recipe makes 2 servings, ideal for a quick and satisfying meal for two.

Steak with Cauliflower Mash

Meal Prep for Keto Diet Beginners: Steak with cauliflower mash
Things You’ll Need
Steps

Follow the steps below to prepare steak and cauliflower mash…

Step 1: Cook the Steak

Begin by taking your steak out of the fridge about 30 minutes before cooking to bring it closer to room temperature; this helps with even cooking. Then, prepare your cooking surface. If you’re using a skillet, place it on the stove over medium-high heat to preheat. If you’re grilling, preheat the grill to medium-high as well.

Once the skillet or grill is ready, season your steak with a generous sprinkle of salt and pepper on both sides. Drizzle a bit of olive oil to aid in cooking and flavor. Using kitchen tongs, place the steak on the hot surface.

Cook for about 4-5 minutes per side, or adjust the time to reach your desired level of doneness (rare, medium, or well-done). Once cooked, let the steak rest for a few minutes before serving; this helps the juices redistribute.

Step 2: Prepare the Cauliflower Mash

Start by washing a head of cauliflower and cutting it into florets. Place the florets into a saucepan and add about an inch of water. Cover the saucepan and set it on the stove over medium heat to steam the cauliflower.

Steam until the florets are tender enough to be easily pierced with a fork; this usually takes about 10-15 minutes. Once tender, drain the water and transfer the cauliflower florets to a food processor. If you don’t have a food processor, you can use a potato masher.

Pulse or mash until you get a smooth texture. Now, it’s time for seasoning. Add a knob of butter for creaminess, and season with salt and pepper to your liking. Blend or mix one more time to incorporate the seasonings.

Storage and Shelf Life

Allow both the steak and cauliflower mash to cool to room temperature. Transfer the steak to an airtight container and store it in the refrigerator for up to 2 days. Similarly, transfer the cauliflower mash to another airtight container and store it in the fridge for up to 3 days.

Servings

This delectable and hearty Steak with Cauliflower Mash recipe yields 2 servings, making it perfect for a dinner date or a healthy meal for two.

Day 6 Recipes

Below are the recipes for day 6..

Coconut Yogurt

Meal Prep for Keto Diet Beginners: Coconut yoghurt
Things You’ll Need
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Steps

Follow the steps below to prepare coconut yoghurt…

Step 1: Mix the Ingredients

Begin by shaking the can of full-fat coconut milk well to ensure all the fat and liquid are mixed. Open the can and pour it into your mixing bowl.

Add a tablespoon of fresh lemon juice to add tanginess that mimics the flavor of traditional yogurt. If you prefer a sweeter yogurt, consider adding a keto-friendly sweetener such as stevia or monk fruit. Use a whisk to thoroughly mix all the ingredients until well-combined.

Step 2: Let It Sit

Once your mixture is well-incorporated, cover the mixing bowl with a lid or plastic wrap. Place the bowl in the refrigerator. Allow it to sit and thicken for at least 4 hours. The lemon juice will interact with the coconut milk, giving it a thicker, yogurt-like consistency.

Storage and Shelf Life

After the coconut yogurt has thickened to your liking, transfer it to an airtight container for storage. It can be stored in the fridge for up to 5 days.

Servings

This delicious and creamy Coconut Yogurt recipe provides 2 servings. It’s a perfect dairy-free alternative for those on a keto diet or anyone looking for a healthier option.

Chicken Avocado Salad

Meal Prep for Keto Diet Beginners: Chicken avocado salad
Things You’ll Need
Steps

Follow the steps below to prepare avocado chicken salad…

Step 1: Prepare the Ingredients

Start by taking some cooked chicken—either grilled, roasted, or poached works fine—and cutting it into bite-sized pieces.

Next, take a ripe avocado and cut it in half, remove the pit, and then dice it into similarly sized pieces. Choose your favorite leafy greens, such as spinach, arugula, or romaine lettuce, and chop them as well.

Step 2: Assemble the Salad

Grab a large salad bowl and start the assembly process. Add the chopped leafy greens first as the base layer. Then, evenly distribute the chopped chicken and avocado over the greens. Finally, to add flavor and moisture, drizzle a keto-friendly dressing of your choice over the salad.

You could go for a simple olive oil and lemon juice dressing, or something more elaborate like a keto Caesar or ranch dressing.

Storage and Shelf Life

Transfer the Chicken Avocado Salad to an airtight container if you have any leftovers. Keep in mind that the salad is best when fresh but can be stored in the refrigerator for up to 1 day.

Servings

This nutrient-rich and satisfying Chicken Avocado Salad recipe yields 2 servings, making it a wonderful option for a healthy meal for two.

Meatballs with Zucchini Noodles

Meal Prep for Keto Diet Beginners: Meatballs with zucchini noodles
Things You’ll Need
Steps

Follow the steps below to prepare zucchini and meatballs…

Step 1: Prepare the Meatballs

In a mixing bowl, take about a pound of ground beef. To this, add half a cup of finely chopped onions and two cloves of minced garlic for flavor. Season with salt and pepper to your liking.

Using clean hands, mix all the ingredients thoroughly. Once the mixture is ready, form it into small meatballs, approximately one to one and a half inches in diameter.

Step 2: Cook the Meatballs

Place a skillet on the stove and heat it over medium heat. Add a splash of olive oil to prevent sticking. Once the skillet is hot, carefully place the meatballs into it.

Cook them for about 5-6 minutes. Be sure to turn them occasionally using kitchen tongs to ensure that they are evenly browned and cooked through to a safe internal temperature.

Step 3: Prepare Zucchini Noodles

While the meatballs are cooking, take a medium-sized zucchini and create noodles using a spiralizer or vegetable peeler. If using a spiralizer, follow the manufacturer’s instructions to make zucchini noodles.

Alternatively, if you’re using a vegetable peeler, peel lengthwise to create thin, flat noodles. Place another skillet over medium heat and add a little olive oil. Sauté the zucchini noodles for about 2-3 minutes until they are tender but still have a bit of crunch.

Storage and Shelf Life

The cooked meatballs can be stored in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. As for the zucchini noodles, they are best when fresh but can be stored in an airtight container in the fridge for up to 1 day.

Servings

This wholesome Meatballs with Zucchini Noodles recipe yields 2 servings, perfect for a cozy meal for two.

Day 7 Recipes

Below are the final recipes for day 7…

Keto Muffins

Meal Prep for Keto Diet Beginners: Muffins
Things You’ll Need
Steps

Follow the steps below to prepare keto muffins…

Step 1: Preheat Oven and Prepare Muffin Tin

Before you start making the batter, preheat your oven to 350°F (175°C). While the oven is warming up, prepare your muffin tin by lining it with paper liners for easy removal or grease it well with butter.

Step 2: Prepare the Batter

In a large mixing bowl, add 1 cup of almond flour as your base. Whisk in 2 eggs to give structure to your muffins. To moisten the batter, add 1/4 cup of unsweetened almond milk and 1/4 cup of melted butter.

For sweetness, you can include a keto-friendly sweetener like stevia or monk fruit to taste. Whisk all these ingredients together until smooth and well-combined.

Step 3: Fill Muffin Tin and Bake

Using a spoon or a small cup, fill the muffin tin with the batter. Don’t fill it to the brim; leave some space for the muffins to rise. Place the muffin tin in the preheated oven and bake for 20-25 minutes. The muffins are done when a toothpick inserted into the center comes out clean or with just a few crumbs.

Storage and Shelf Life

The Keto Muffins can be stored in an airtight container in the fridge for up to 5 days. For longer storage, they can be frozen in an airtight container for up to 3 months.

Servings

This Keto Muffins recipe is good for 6 servings, making it a great option for meal prep or to satisfy a week’s worth of sweet cravings.

Beef Taco Salad

Meal Prep for Keto Diet Beginners: Beef taco salad
Things You’ll Need
Steps

Follow the steps below to prepare a beef taco salad…

Step 1: Cook the Beef

Place a skillet on the stovetop and heat it over medium heat. Add approximately 1 pound of ground beef into the skillet. Sprinkle 2-3 tablespoons of your favorite taco seasoning over the meat for a burst of flavor.

Use a spatula to break up the meat and mix in the seasoning well. Continue cooking until the beef is thoroughly browned. Be sure to drain off any excess fat for a leaner result.

Step 2: Assemble the Salad

In a large salad bowl, start by laying a bed of leafy greens—anything from spinach to romaine lettuce would work. Add 1-2 chopped tomatoes and slices of one avocado.

Sprinkle the cooked and drained beef over the salad. If you desire, you can drizzle a keto-friendly dressing like a creamy avocado or ranch dressing to elevate the flavor.

Storage and Shelf Life

You can store the beef taco salad in an airtight container and keep it in the refrigerator for up to 2 days.

Servings

This hearty Beef Taco Salad is designed to serve 2, making it ideal for a quick lunch or dinner for you and a loved one.

Lemon Garlic Roasted Chicken

Meal Prep for Keto Diet Beginners: Lemon garlic roasted chicken
Things You’ll Need
Steps

Follow the steps below to prepare lemon garlic roasted chicken…

Step 1: Preheat Oven and Prepare Chicken

Start by preheating your oven to 425°F (220°C). While it’s warming up, take a whole chicken and clean it thoroughly. Pat it dry using paper towels to remove any excess moisture, which helps the skin crisp up during roasting. Optionally, you can use kitchen twine to tie the legs together, which can aid in even cooking.

Step 2: Season and Roast

Create a seasoning mixture by combining the juice of one lemon, 3-4 cloves of minced garlic, salt, and pepper to taste. Add a couple of tablespoons of olive oil to this mix for added richness. Rub this seasoning blend all over the chicken, making sure to coat it evenly.

Place the seasoned chicken on a rimmed baking sheet. Pop it in the oven and roast for about 45-50 minutes. Check its internal temperature; it should reach 165°F (74°C) to be safely cooked.

Storage and Shelf Life

Once cooked and cooled, the lemon garlic roasted chicken can be stored in an airtight container in the fridge for up to 4 days. For longer storage, you can freeze it, where it will keep for up to 4 months.

Servings

This Lemon Garlic Roasted Chicken recipe is good for 4 servings, making it perfect for a family dinner or for meal prep throughout the week.

Conclusion: Meal Prep for Keto Diet Beginners

In conclusion, this comprehensive guide offers you an array of keto-friendly recipes that are both simple and delicious. Whether it’s a quick chia seed pudding for breakfast or a more elaborate lemon garlic roasted chicken for dinner, each recipe has been meticulously detailed to ensure ease of preparation.

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