10 Work-Friendly Keto Meal Preparation Ideas

It's challenging to stick to the keto diet when extremely busy at work. When you work full-time, it's challenging to eat healthily. However, no matter how busy you are, remaining healthy as well as eating the right foods is achievable. I've posted keto lunch ideas, crockpot dishes, and even a weeklong keto meal plan.

 However, none of these will be helpful if you don't have time to cook or if you don't cook more than occasionally a week. So, to give you some inspiration as well as show you that you can eat low carb even if you have a hectic lifestyle, I thought I'd share a few keto meal prep ideas. Consuming a keto diet isn't difficult if you set up one or two evenings a week to prepare meals for the remainder of the week. So, give these dishes a try and have a good time with them.

Below are a few of the things you'll need for meal prep:

1. Meal prep containers made of glass.
2. Containers made of plastic.
3. Slow cooker on a shoestring budget
4. Slow cooker with a higher budget

 If you want a meal plan that is tailored to your specific needs, click here to gain instant access to the perfect keto meal plan.

1. Lettuce Wraps with Thai Turkey.

If you love Thai food, you'll enjoy this dish. The best part about this recipe is that it takes less than 25 minutes to prepare. As a result, it's ideal for a quick working lunch meal prep. The turkey is tender because it has been cooked in peanut sauce. On the other hand, the lettuce wrap adds part of the crispiness that makes it so tasty (and healthy). Another advantage is that you can readily reheat them in the oven and consume them. Overall, the meal will be high in fats and protein, a low carb count. 

It works well for both dinner as well as lunch.

 

Serving Size:

• 264 calories
• 13 g of fat
• Net Carbohydrates: 9 g
• 20 g protein

 

2. Breakfast Scramble with Cajun Sausage

There are a few things about this dish that I adore. First and foremost, the low carbohydrate content. Second, it's a breeze to prepare, simple yet filling. Third, it can be consumed at any time of day. It's only a matter of cooking it and packing it. Then, top it with shredded cheese and heat it whenever you want a quick breakfast or lunch. The addition of fresh cheese to the dish before it is heated up adds a sense of freshness. 

So, without a doubt, do so.

 

Serving Size:

• 496 calories
• 36 g of fat
• Net Carbohydrates: 10 g
• 32 g protein

3. Meal-Prep Bowls with Chicken Fajitas.

These chicken fajita plates are pretty tasty. They come with cauliflower rice, so you won't have to eat as many extra carbs. Cauliflower rice isn't difficult to make, despite its appearance.You'll need a food processor and a steaming basket. The devices I recommend are affordable since you don't need to pay a lot of money to receive high-quality kitchen appliances. Spend $50, and you'll be eating healthier for the long - term. This is the meal to try if you like the tastes of paprika, chile, and cayenne. You may also control the degree of heat. Another thing to remember is that spicy food tends to last longer. If you're planning on meal preparation for more than three days, make it spicy to freshen it up.

 

Serving Size:

324 calories

15 g fat, 11 g net carbs

30 g protein

 

4. Greek Chicken in a Single Pan

Try this recipe if you're seeking a less spicy, gentler flavor. This dish has a lot of vegetables as well as chicken in it. Overall, if you enjoy Mediterranean cuisine, this is an excellent choice. It's also a good option if you need to meet your protein requirements. Great for someone who works out daily and gets bored of eating the same chicken every day. 

It's impossible to make a mistake by adding some diversity to your keto menu.

 

Serving Size:

• 446 calories
• 23.2 grams of fat
• Carbohydrates (net): 10.8 g
• 45.5 grams of protein

 

5. Shrimp in a Sheet Pan with Cherry Tomatoes as well as Asparagus

Shrimp is a fantastic protein source. As a result, you should include it in your diet, especially if you're attempting to shed weight while also adding muscle. This quick meal prep recipe calls for cherry tomatoes and Asparagus, keto-friendly vegetables. It's another high-protein, high-fiber vegetable. It also contains a high amount of fiber-it includes 11% of the daily iron requirement in 100g. Overall, it has a pleasant texture and is one of those items used in various dishes.

This meal is straightforward, requires just 20 minutes to prepare, and maybe eaten for several days in a row. Because it's high in proteins and fats, it's a terrific ketogenic lunch recipe. As a result, you'll have plenty of energy for the remainder of the day.

 

Serving Size:

• 213 calories
• 12 g of fat. 
• Carbohydrates: 8 g
• 20 g protein

6. Cauliflower Fried Rice with Sriracha.

If combining rice, bits of meat, and various vegetables has always been your thing, you may be missing out. This is primarily because rice is not allowed on the Keto. So, give this easy-to-make low-carb meal prep a try. It's as straightforward as tossing everything in and cooking it. You also have complete control over the spices and sauces you use. It's also simple to pack and transport to work. As a result, it's a great dish to bring to work for lunch.

 

Per serving:

Calories: 311.

13.7 grams of fat

7.7 grams of net carbs

29.3 grams of protein

 

7. Cobb Salad with Steak

This is a fantastic yet straightforward salad for anyone following a ketogenic diet. It's simple to make and packed with fat and protein. That isn't the most exciting lunch you can have, but it is excellent for meal preparation. You can addtionally add any vegetables you desire to make the

dish unique each time.

 

Per serving

• Calories: 640.3
• Fats: 51g
• Carbohydrates (net): 4.8 g
• 38.8 g protein

 

8. Chicken from Greece.

With this easy meal prep idea, you can bring Greek cuisine into your home. It's substantial in protein, making it an excellent dish for those looking to bulk up. Parsley, oregano, dill, feta, as well as garlic come together to produce Greek flavors that are hard to forget. This is also a terrific recipe for a light lunch or dinner when you want to fill up but not feel stuffed. So, if you're going to be productive for the rest of the day, this recipe is for you. It will provide you with precisely the perfect quantity of energy without leaving you tired.

 

Serving Size:

• 287 calories
• 15 g of fat
• Carbohydrates (net): 6 g
• 28 g protein

 

9. Pork Chops with Cinnamon and Mock Apples

This meal prep is ideal when you're sick of everything you've eaten so far. These pork chops are simple to prepare yet taste incredible. Cinnamon, nutmeg, and sugar combine for a delicious meal. The focal point is that you can make it ahead of time and eat it for a couple of days. Thanks to the sweetness, this is the kind of dish that even kids would like. Also, take erythritol if you want to maintain it healthy. So far, it's the most nutritious sweetener available because it doesn't harm the stomach lining.

 

Serving Size:

• 455. calories
• 30.2 grams of fat
• 4.85g net carbs
• 35.4 g protein

 

10. Buffalo Chicken Stuffed Peppers.

If you like buffalo chicken, you know how oily and heavy it can be on your stomach. This is a healthier as well as lighter version of the dish. Make sure you grab some excellent sweet peppers for the plate since they will have a significant impact on the entire flavor. The chilli pepper should be as fresh as possible. In any case, it's a terrific dish to bring to work, especially if your office has a few buffalo chicken enthusiasts.

 

Serving Size:

• 341 calories
• 17.4 grams of fat
• 9.8 g net carbs
• 31 g protein

 If you want a meal plan that is tailored to your specific needs, click here to gain instant access to the perfect keto meal plan.