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.

Garlic 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

1. Preheat oven to 400°F (205°C).

2. Mix melted butter, garlic, paprika, garlic powder, salt, and pepper.

3. Place chicken thighs on a baking sheet and brush generously with the butter mixture.

4. Toss broccoli with olive oil, salt, and pepper and place beside the chicken.

5. Bake for 35–40 minutes until chicken is crispy and fully cooked.

6. Let cool before portioning into containers.

Creamy 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

1. Heat olive oil in a skillet over medium heat.

2. Season salmon with salt and pepper; sear 4–5 minutes per side. Remove and set aside.

3. In the same pan, melt butter and sauté garlic for 30 seconds.

4. Add cream and chicken broth; simmer 2–3 minutes.

5. Stir in spinach and sun-dried tomatoes.

6. Return salmon to pan and spoon sauce over the top.

7. Cook 2 more minutes and remove from heat.

Ground 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

1. Heat olive oil in a skillet over medium heat.

2. Brown ground beef until cooked; drain excess fat if needed.

3. Add garlic, onion powder, Italian seasoning, salt, and pepper.

4. Add zucchini and cook 5–7 minutes until tender.

5. Cool slightly and portion into containers.

Bacon & 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

1. Preheat oven to 375°F (190°C).

2. Whisk eggs with salt and pepper.

3. Stir in cheese, bacon, and spinach.

4. Pour into a greased muffin tin.

5. Bake 18–22 minutes until set.

6. Cool completely before storing.

Keto 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

1. Mix chicken, mayo, celery, mustard, salt, and pepper in a bowl.

2. Chill for at least 30 minutes.

3. 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.