Keto meal prep

7-day keto meal prep plan

Cook a few dishes ahead and eat well all week. Recipes repeat on purpose, so one cooking session covers several meals.

  • 7 days
  • 4 calorie levels
  • Under 23 g net carbs a day
  • 19 recipes
See the planFind my calorie level
Egg MuffinsDay 1 · Breakfast

Your week

Choose your calorie level

Every version keeps net carbs low. Portions change with your daily calories. Not sure which one fits? Take the 1-minute quiz.

Average per day1690 kcal
Net carbs16.3 g
Protein76 g
Fat140 g

Breakfast

Egg Muffins1 of 3 servings · Recipe173 kcal
3.1 g net carbs

Lunch

Bacon Wrapped Meatballs4 of 12 servings · Recipe715 kcal
1.4 g net carbsEgg Muffins1 of 3 servings · Recipe173 kcal
3.1 g net carbsCauliflower Salad (like Potato salad)1 of 6 servings · Recipe211 kcal
2 g net carbs

Dinner

Cauliflower Salad (like Potato salad)1 of 6 servings · Recipe211 kcal
2 g net carbsEgg Muffins1 of 3 servings · Recipe173 kcal
3.1 g net carbs

Breakfast

Denver Scramble1 serving · Recipe192 kcal
6.8 g net carbsBurger Fat Bombs10 of 20 servings · Recipe326 kcal
0.9 g net carbs

Lunch

Cauliflower Salad (like Potato salad)1 of 6 servings · Recipe211 kcal
2 g net carbsBacon Wrapped Meatballs2 of 12 servings · Recipe358 kcal
0.7 g net carbs

Dinner

Bacon Wrapped Meatballs2 of 12 servings · Recipe358 kcal
0.7 g net carbsCauliflower Salad (like Potato salad)1 of 6 servings · Recipe211 kcal
2 g net carbs

Breakfast

Low Carb Ham & Egg Boats1 serving · Recipe361 kcal
3.2 g net carbs
Avocado1 × medium avocado(75g)260 kcal
2 g net carbs

Lunch

Bacon Wrapped Meatballs2 of 12 servings · Recipe358 kcal
0.7 g net carbsCauliflower Salad (like Potato salad)1 of 6 servings · Recipe211 kcal
2 g net carbs

Dinner

Roast Beef, Bell Pepper and Apple Lettuce Wraps1 of 2 servings · Recipe248 kcal
4.7 g net carbsCauliflower Salad (like Potato salad)1 of 6 servings · Recipe211 kcal
2 g net carbs

Breakfast

Scrambled eggs with basil, spinach & tomatoes1 serving · Recipe251 kcal
3.3 g net carbsKeto Iced Coffee1 serving · Recipe114 kcal
0.6 g net carbs

Lunch

Cheesy Baked Asparagus1 of 3 servings · Recipe232 kcal
2.2 g net carbsRed Bell Pepper Filled with Eggs and Spinach1 of 3 servings · Recipe382 kcal
4.4 g net carbs

Dinner

Red Bell Pepper Filled with Eggs and Spinach1 of 3 servings · Recipe382 kcal
4.4 g net carbsCheesy Baked Asparagus1 of 3 servings · Recipe232 kcal
2.2 g net carbs

Snack

Keto Iced Coffee1 serving · Recipe114 kcal
0.6 g net carbs

Breakfast

Keto Iced Coffee1 serving · Recipe114 kcal
0.6 g net carbsCheesecake Pancakes1 of 2 servings · Recipe315 kcal
3.5 g net carbs

Lunch

Red Bell Pepper Filled with Eggs and Spinach1 of 3 servings · Recipe382 kcal
4.4 g net carbsCheesy Baked Asparagus1 of 3 servings · Recipe232 kcal
2.2 g net carbs

Dinner

Grilled Chicken and Vegetables with Fresh Basil1 of 2 servings · Recipe345 kcal
4.7 g net carbs

Snack

Cheesecake Pancakes1 of 2 servings · Recipe315 kcal
3.5 g net carbs

Breakfast

Keto Veggies & Eggs1 serving · Recipe416 kcal
5.6 g net carbsBurger Fat Bombs10 of 20 servings · Recipe326 kcal
0.9 g net carbs

Lunch

Cucumber (with Peel)0.5 × cup slices(52g)8 kcal
1.6 g net carbs
Grilled Chicken and Vegetables with Fresh Basil1 of 2 servings · Recipe345 kcal
4.7 g net carbs
Avocado0.5 × medium avocado(75g)130 kcal
1 g net carbs

Dinner

Burger Fat Bombs10 of 20 servings · Recipe326 kcal
0.9 g net carbs
Cucumber (with Peel)0.5 × cup slices(52g)8 kcal
1.6 g net carbs
Avocado0.5 × medium avocado(75g)130 kcal
1 g net carbs

All recipes in this plan

19 keto recipes

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Egg MuffinsEgg Muffins182 kcal · 3.6 g net carbs per servingBacon Wrapped MeatballsBacon Wrapped Meatballs179 kcal · 0.4 g net carbs per servingCauliflower Salad (like Potato salad)Cauliflower Salad (like Potato salad)211 kcal · 2 g net carbs per servingDenver ScrambleDenver Scramble192 kcal · 6.8 g net carbs per servingBurger Fat BombsBurger Fat Bombs94 kcal · 0.1 g net carbs per servingLow Carb Ham & Egg BoatsLow Carb Ham & Egg Boats360 kcal · 3.2 g net carbs per servingRoast Beef, Bell Pepper and Apple Lettuce WrapsRoast Beef, Bell Pepper and Apple Lettuce Wraps249 kcal · 4.7 g net carbs per servingScrambled eggs with basil, spinach & tomatoesScrambled eggs with basil, spinach & tomatoes238 kcal · 2.5 g net carbs per servingKeto Iced CoffeeKeto Iced Coffee114 kcal · 0.6 g net carbs per servingCheesy Baked AsparagusCheesy Baked Asparagus236 kcal · 4.6 g net carbs per servingRed Bell Pepper Filled with Eggs and SpinachRed Bell Pepper Filled with Eggs and Spinach391 kcal · 5 g net carbs per servingCheesecake PancakesCheesecake Pancakes314 kcal · 3.5 g net carbs per servingGrilled Chicken and Vegetables with Fresh BasilGrilled Chicken and Vegetables with Fresh Basil347 kcal · 4.2 g net carbs per servingKeto Veggies & EggsKeto Veggies & Eggs416 kcal · 5.5 g net carbs per servingTuna stuffed avocadoTuna stuffed avocado791 kcal · 0 g net carbs per servingBulletproof CoffeeBulletproof Coffee307 kcal · 0.1 g net carbs per servingAsparagus Frittata with Goat CheeseAsparagus Frittata with Goat Cheese195 kcal · 3.9 g net carbs per servingAvocado SaladAvocado Salad406 kcal · 7.8 g net carbs per servingChicken Caesar PattyChicken Caesar Patty61 kcal · 2.5 g net carbs per serving

FAQ

About this meal plan

How many net carbs are in this plan?

Depending on the calorie level, the plan averages 16–23 g of net carbs a day, which keeps most people within a typical keto range of 20–30 g.

Which calorie level should I pick?

Choose the one closest to your daily target. If you don’t know your target, the Keto.app quiz calculates it from your weight, body fat and activity level.

Can I swap meals?

Yes. Recipes repeat across days so you can cook once and eat twice. In the Keto.app app you can swap dishes and the plan recalculates your macros.

Is this plan right for everyone?

It’s a general plan, not medical advice. If you have a health condition, are pregnant or take medication, talk to your doctor before starting keto.

More plans

Other keto meal plans

Easy keto for beginnersA simple first week of keto: familiar foods, easy recipes and net carbs kept low every day, so you can learn the diet without overthinking it.High protein ketoA week of keto meals built around protein to help you lose fat, keep muscle and stay full between meals.Classic ketoEveryday keto food without special restrictions: eggs, meat, fish, vegetables and simple recipes that fit your macros.Mexican-style ketoBold, spicy flavors with the carbs taken out: a week of low-carb Mexican-inspired breakfasts, lunches and dinners.

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