15 High-Protein Keto Meal Prep Ideas for a Healthy & Easy Week

Sticking to a high-protein keto diet can be easy and delicious with the right meal prep strategies. These 15 keto-friendly, protein-packed meal prep recipes will keep you full, support muscle growth, and make your week stress-free.

Here are the first five high-protein keto meal prep ideas, complete with protein content per serving and easy prep instructions!

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1. Garlic Butter Steak Bites & Roasted Broccoli

🚀 Prep Time: 20 minutes | 🥩 Protein: 50g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb sirloin steak, cut into bite-sized pieces
• 2 tablespoons butter
• 2 cloves garlic, minced
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon paprika
• 2 cups broccoli florets
• 1 tablespoon olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Toss broccoli with olive oil, salt, and black pepper, then roast for 15 minutes.
2. Heat butter in a pan over medium heat. Add garlic and cook for 30 seconds.
3. Season steak bites with salt, black pepper, and paprika, then sear in the pan for 2–3 minutes per side until browned.
4. Divide into meal prep containers with roasted broccoli.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.

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2. Keto Egg Muffins with Bacon & Spinach

🚀 Prep Time: 15 minutes | 🥚 Protein: 40g per serving (3 muffins) | 🍽 Servings: 4

Ingredients:

• 6 large eggs
• ½ cup cooked bacon, crumbled
• ½ cup spinach, chopped
• ¼ cup shredded cheddar cheese
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. Preheat oven to 375°F (190°C).
2. Whisk eggs, salt, and black pepper in a bowl.
3. Stir in cooked bacon, spinach, and shredded cheese.
4. Pour mixture into a greased muffin tin, filling each cup ¾ full.
5. Bake for 15–18 minutes until firm.

🔹 Meal Prep Tip: Store in the fridge for up to 5 days or freeze for up to a month.

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3. Keto Garlic Parmesan Chicken Thighs with Zucchini Noodles

🚀 Prep Time: 25 minutes | 🍗 Protein: 47g per serving | 🍽 Servings: 4

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 tablespoon butter
• 2 cloves garlic, minced
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon Italian seasoning
• 2 cups zucchini noodles
• ¼ cup grated Parmesan cheese

Instructions:

1. Heat butter in a pan over medium heat.
2. Season chicken thighs with salt, black pepper, and Italian seasoning, then cook for 6–7 minutes per side until crispy.
3. Remove chicken and sauté garlic in the same pan for 30 seconds.
4. Stir in zucchini noodles, toss for 1 minute, then sprinkle with Parmesan cheese.
5. Divide into meal prep containers.

🔹 Meal Prep Tip: Store in airtight containers for up to 4 days.

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4. Buffalo Chicken & Cauliflower Rice Bowl

🚀 Prep Time: 20 minutes | 🥣 Protein: 45g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts, shredded
• 1 tablespoon butter
• 2 tablespoons buffalo sauce
• 2 cups cauliflower rice
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons ranch dressing (optional)

Instructions:

1. Heat butter in a pan over medium heat. Add shredded chicken, buffalo sauce, salt, and garlic powder, then cook for 5 minutes.
2. Sauté cauliflower rice in the same pan for 2–3 minutes.
3. Divide into meal prep containers and drizzle with ranch dressing before serving.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 5 days.

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5. Creamy Tuscan Salmon with Spinach

🚀 Prep Time: 20 minutes | 🐟 Protein: 50g per serving | 🍽 Servings: 4

Ingredients:

• 2 salmon fillets
• 1 tablespoon butter
• 2 cloves garlic, minced
• ½ cup heavy cream
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup fresh spinach
• ½ teaspoon red pepper flakes (optional)

Instructions:

1. Heat butter in a skillet over medium heat.
2. Season salmon with salt and black pepper, then sear for 3–4 minutes per side. Remove from the pan.
3. In the same pan, sauté garlic for 30 seconds, then stir in heavy cream, red pepper flakes, and spinach.
4. Simmer for 2 minutes, then return salmon to the pan and coat with sauce.
5. Divide into meal prep containers.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 3 days.

6. Lemon Herb Chicken with Roasted Brussels Sprouts

🚀 Prep Time: 25 minutes | 🍗 Protein: 48g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 cups Brussels sprouts, halved
• 1 tablespoon butter

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and black pepper, then roast for 20 minutes.
3. Heat butter in a pan over medium heat.
4. Season chicken with lemon juice, oregano, garlic powder, salt, and black pepper, then sear for 5–6 minutes per side until fully cooked.
5. Slice the chicken and divide into meal prep containers with roasted Brussels sprouts.

🔹 Meal Prep Tip: Store in airtight containers for up to 4 days.

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7. Keto Beef & Broccoli Stir-Fry

🚀 Prep Time: 20 minutes | 🥩 Protein: 52g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb flank steak, thinly sliced
• 1 tablespoon olive oil
• 1 cup broccoli florets
• 1 tablespoon soy sauce (or coconut aminos)
• ½ teaspoon garlic powder
• ½ teaspoon ginger powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon sesame seeds (optional)

Instructions:

1. Heat olive oil in a pan over medium-high heat.
2. Add steak slices, season with salt, black pepper, garlic powder, and ginger powder, and cook for 3–4 minutes until browned.
3. Stir in broccoli florets and soy sauce, cooking for another 3–4 minutes until tender.
4. Garnish with sesame seeds and divide into meal prep containers.

🔹 Meal Prep Tip: Keeps fresh in the fridge for 4–5 days.

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8. Creamy Pesto Chicken with Zucchini Noodles

🚀 Prep Time: 20 minutes | 🍗 Protein: 46g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts, sliced
• 1 tablespoon butter
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ cup heavy cream
• 2 tablespoons pesto sauce
• 2 cups zucchini noodles
• ¼ cup grated Parmesan cheese

Instructions:

1. Heat butter in a pan over medium heat.
2. Season chicken with salt and black pepper, then cook for 5–6 minutes until golden.
3. Stir in heavy cream and pesto sauce, simmer for 2 minutes.
4. Toss in zucchini noodles and cook for 1 more minute.
5. Sprinkle with Parmesan cheese and divide into meal prep containers.

🔹 Meal Prep Tip: Best eaten within 3 days for maximum freshness.

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9. Spicy Cajun Shrimp with Cauliflower Rice

🚀 Prep Time: 20 minutes | 🍤 Protein: 44g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tablespoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon Cajun seasoning
• 1 teaspoon garlic powder
• 2 cups cauliflower rice

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Toss shrimp with salt, black pepper, Cajun seasoning, and garlic powder.
3. Cook shrimp for 3–4 minutes per side until pink.
4. Stir-fry cauliflower rice in the same pan for 2 minutes.
5. Divide into meal prep containers.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.

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10. Keto Meatballs with Cheesy Cauliflower Mash

🚀 Prep Time: 30 minutes | 🥩 Protein: 48g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb ground beef
• 1 egg
• ½ cup grated Parmesan cheese
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 cups cauliflower florets
• 1 tablespoon butter
• ¼ cup shredded cheddar cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix ground beef, egg, Parmesan cheese, garlic powder, onion powder, salt, and black pepper, then form into small meatballs.
3. Bake for 20 minutes until browned.
4. Meanwhile, steam cauliflower florets until tender, then mash with butter and cheddar cheese.
5. Divide into meal prep containers with meatballs on top.

🔹 Meal Prep Tip: Stays fresh in the fridge for 4–5 days.

11. Cheesy Spinach & Mushroom Stuffed Chicken

🚀 Prep Time: 30 minutes | 🍗 Protein: 49g per serving | 🍽 Servings: 4

Ingredients:

• 2 large boneless, skinless chicken breasts
• ½ cup shredded mozzarella cheese
• ½ cup fresh spinach, chopped
• ½ cup mushrooms, finely diced
• 1 tablespoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder

Instructions:

1. Preheat oven to 375°F (190°C).
2. Slice chicken breasts lengthwise to create a pocket.
3. In a bowl, mix mozzarella cheese, spinach, mushrooms, garlic powder, salt, and black pepper.
4. Stuff the chicken breasts with the mixture and secure with toothpicks.
5. Heat olive oil in a pan over medium heat and sear chicken for 3–4 minutes per side.
6. Transfer to a baking dish and bake for 15 minutes until fully cooked.
7. Divide into meal prep containers.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.

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12. Keto Sausage & Peppers Skillet

🚀 Prep Time: 20 minutes | 🌭 Protein: 42g per serving | 🍽 Servings: 4

Ingredients:

• 4 keto-friendly sausages (chicken or beef)
• 1 tablespoon olive oil
• 1 bell pepper, sliced
• 1 small onion, sliced
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add sausages and cook for 4–5 minutes per side until browned.
3. Remove sausages and add sliced bell peppers and onions, cooking for 5 minutes until softened.
4. Season with garlic powder, salt, and black pepper.
5. Slice sausages and mix with peppers before dividing into meal prep containers.

🔹 Meal Prep Tip: Keeps fresh in the fridge for 4–5 days.

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13. Keto Tuna Salad with Avocado

🚀 Prep Time: 10 minutes | 🥗 Protein: 38g per serving | 🍽 Servings: 4

Ingredients:

• 2 cans (5 oz each) tuna, drained
• 1 avocado, mashed
• ¼ cup mayonnaise
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon lemon juice
• ¼ teaspoon paprika

Instructions:

1. In a bowl, combine tuna, mashed avocado, mayonnaise, lemon juice, salt, black pepper, and paprika.
2. Mix well and divide into meal prep containers.
3. Serve over lettuce leaves or eat as-is.

🔹 Meal Prep Tip: Best eaten within 3 days due to avocado oxidation.

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14. Low-Carb Turkey Taco Bowls

🚀 Prep Time: 20 minutes | 🌮 Protein: 45g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb ground turkey
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup cauliflower rice
• ½ cup diced tomatoes
• ¼ cup shredded cheddar cheese
• ¼ avocado, sliced

Instructions:

1. Heat a skillet over medium heat and cook ground turkey, seasoning with chili powder, cumin, garlic powder, salt, and black pepper.
2. Stir-fry cauliflower rice in the same pan for 2 minutes.
3. Divide into meal prep containers with diced tomatoes, shredded cheese, and avocado slices.

🔹 Meal Prep Tip: Keeps fresh in the fridge for up to 4 days.

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15. Creamy Keto Chicken Alfredo with Zucchini Noodles

🚀 Prep Time: 25 minutes | 🍗 Protein: 48g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts, sliced
• 1 tablespoon butter
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 1 cup heavy cream
• ½ cup grated Parmesan cheese
• 2 cups zucchini noodles

Instructions:

1. Heat butter in a pan over medium heat.
2. Season chicken with salt, black pepper, and garlic powder, then cook for 5–6 minutes until golden.
3. Stir in heavy cream and Parmesan cheese, simmer for 2 minutes.
4. Toss in zucchini noodles and cook for 1 more minute.
5. Divide into meal prep containers.

🔹 Meal Prep Tip: Best eaten within 3 days for maximum freshness.