Introduction:

Eating low-carb doesn’t mean sacrificing flavor or feeling hungry. These 10 meal prep ideas are packed with protein, healthy fats, and fiber to keep you full and energized throughout the day. Each recipe is easy to make and perfect for busy schedules.

1. Garlic Butter Chicken with Roasted Broccoli

A simple yet delicious meal featuring juicy garlic butter chicken and perfectly roasted broccoli for a balanced low-carb meal.

Ingredients:

• 2 boneless, skinless chicken breasts

• 2 cups broccoli florets

• 2 tbsp butter

• 2 cloves garlic, minced

• 1 tsp paprika

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. Melt butter in a pan, then add garlic and paprika.

3. Coat chicken breasts with the garlic butter mixture.

4. Place chicken and broccoli on a baking sheet, season with salt and pepper, and roast for 25 minutes.

5. Serve hot or store for meal prep.

⏱ Prep Time: 30 minutes
🔥 Complexity: Easy

2.Keto Egg Muffins with Spinach and Cheese

These fluffy egg muffins are a great make-ahead breakfast packed with protein and leafy greens.

Ingredients:

• 6 eggs

• ½ cup spinach, chopped

• ½ cup shredded cheese (cheddar or feta)

• ¼ cup heavy cream

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Whisk eggs, heavy cream, salt, and pepper.

3. Stir in spinach and cheese.

4. Pour mixture into a greased muffin tin and bake for 15-18 minutes.

5. Let cool before storing in the fridge.

⏱ Prep Time: 20 minutes
🔥 Complexity: Easy

3.Shrimp and Avocado Salad

A refreshing, protein-rich salad with shrimp and creamy avocado, perfect for a quick and filling meal.

Ingredients:

• 1 lb shrimp, cooked and peeled

• 1 avocado, diced

• 2 cups mixed greens

• ¼ cup cherry tomatoes, halved

• 2 tbsp olive oil

• 1 tbsp lemon juice

• Salt and pepper to taste

Instructions:

1. Toss shrimp, avocado, and mixed greens in a bowl.

2. In a small bowl, whisk olive oil, lemon juice, salt, and pepper.

3. Drizzle dressing over the salad and mix well.

4. Serve fresh or refrigerate for meal prep.

⏱ Prep Time: 15 minutes
🔥 Complexity: Very Easy

4. Cauliflower Fried Rice with Chicken

A low-carb twist on classic fried rice, packed with protein and fiber.

Ingredients:

• 2 cups cauliflower rice

• 1 chicken breast, diced

• 1 egg

• 1 tbsp soy sauce or coconut aminos

• ½ cup bell peppers, diced

• ½ cup green onions, chopped

• 1 tbsp sesame oil

Instructions:

1. Heat sesame oil in a pan and cook chicken until golden.

2. Push chicken to the side and scramble the egg.

3. Add cauliflower rice, soy sauce, and vegetables, then stir-fry for 5 minutes.

4. Serve warm or store for later.

⏱ Prep Time: 25 minutes
🔥 Complexity: Medium

5.Zucchini Noodles with Pesto and Grilled Chicken

A light and flavorful dish with zoodles and a homemade pesto sauce.

Ingredients:

• 2 zucchinis, spiralized

• 1 grilled chicken breast, sliced

• ¼ cup basil pesto

• 1 tbsp olive oil

• ½ cup cherry tomatoes, halved

Instructions:

1. Heat olive oil in a pan and sauté zucchini noodles for 2 minutes.

2. Toss with pesto sauce and cherry tomatoes.

3. Top with sliced grilled chicken.

⏱ Prep Time: 20 minutes
🔥 Complexity: Easy

6. Stuffed Bell Peppers with Ground Turkey

A high-protein, low-carb meal featuring bell peppers stuffed with seasoned turkey.

Ingredients:

• 3 bell peppers, halved and deseeded

• 1 lb ground turkey

• ½ cup diced tomatoes

• 1 tsp cumin

• 1 tsp garlic powder

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Cook ground turkey with tomatoes and spices.

3. Stuff turkey mixture into bell peppers and bake for 20 minutes.

⏱ Prep Time: 30 minutes
🔥 Complexity: Medium

7. Greek Chicken Bowls

A Mediterranean-inspired meal with marinated chicken, cucumbers, and feta.

Ingredients:

• 2 chicken breasts, grilled and sliced

• ½ cup cucumbers, diced

• ½ cup cherry tomatoes, halved

• ¼ cup feta cheese

• 2 tbsp olive oil

• 1 tbsp lemon juice

Instructions:

1. Grill chicken with olive oil and lemon juice.

2. Assemble bowl with chicken, cucumbers, tomatoes, and feta.

⏱ Prep Time: 25 minutes
🔥 Complexity: Easy

8.Cabbage and Sausage Skillet

A quick and hearty low-carb skillet meal.

Ingredients:

• 1 small cabbage, shredded

• 1 smoked sausage, sliced

• 1 tbsp olive oil

• 1 tsp paprika

Instructions:

1. Heat olive oil and cook sausage until browned.

2. Add cabbage and paprika, cooking until tender.

⏱ Prep Time: 20 minutes
🔥 Complexity: Easy

9.Baked Salmon with Asparagus

A protein-packed, omega-3-rich meal that’s easy to prepare.

Ingredients:

• 2 salmon fillets

• 1 bunch asparagus

• 1 tbsp olive oil

• 1 tsp garlic powder

Instructions:

1. Preheat oven to 400°F (200°C).

2. Place salmon and asparagus on a baking sheet, drizzle with olive oil, and season.

3. Bake for 15 minutes.

⏱ Prep Time: 20 minutes
🔥 Complexity: Easy

10.Avocado Chicken Salad Lettuce Wraps

A creamy and satisfying chicken salad wrapped in crisp lettuce.

Ingredients:

• 1 cup shredded cooked chicken

• ½ avocado, mashed

• ¼ cup mayonnaise

• 1 tbsp lemon juice

• Lettuce leaves

Instructions:

1. Mix chicken, avocado, mayo, and lemon juice.

2. Spoon into lettuce leaves and serve.

⏱ Prep Time: 15 minutes
🔥 Complexity: Very Easy

Conclusion:

Low-carb meal prep doesn’t have to be boring or difficult. These recipes are packed with protein, fiber, and healthy fats to keep you full while maintaining a low-carb lifestyle. Try prepping a few of these meals for the week to stay on track with your health goals.