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Keto Meal Prep Made Easy: Key to Delicious, Healthy Lunches all Week

Updated: Oct 28, 2023


keto meal prep, chicken and broccoli

Meal prepping can be a great way to stay on track with your keto diet, but it can be challenging to come up with varied and delicious meals throughout the week. One solution is to start with a big braised or roasted protein at the beginning of the week, and use it as the base for a variety of keto-friendly lunches as the week goes on. This approach allows you to get creative with your cooking while keeping things interesting and avoiding boredom.

First, let's talk about the benefits of meal prepping with a big braised roast. Not only does it save time and money, but it also allows for creativity and variety throughout the week. You can take the basic protein and turn it into multiple different dishes, keeping your taste buds interested and avoid getting sick of having the same meal over and over again. Here are some ideas for different proteins you can use as the base for your meals:

pulled pork

Pulled Pork: Cooked low and slow with a blend of keto-friendly spices and seasonings, pulled pork makes a delicious and versatile base for keto-friendly lunches. Try adding it to a salad with avocado, bell peppers, and a spicy vinaigrette, or wrap it up in a low-carb tortilla with coleslaw and hot sauce for a tasty and satisfying lunch.

Braised Chicken: Braising chicken in a mixture of chicken broth, herbs, and spices results in tender and flavorful meat that's perfect for keto-friendly lunches. Use it as the base for tacos or burrito bowls, spicy chicken salad with mixed greens, jalapeños, and a tangy dressing, or add it to a stir-fry with low-carb soy sauce and veggies for a quick and easy lunch.

Braised Lamb: Braising lamb in a mixture of red wine, garlic, and herbs a delicious and tender meat that's perfect for keto-friendly curries, stews, and soups. Use it as the base for a spicy lamb curry with cauliflower rice, or add it to a vegetable soup with low-carb veggies and a rich bone broth for a satisfying and comforting lunch.

roast turkey

Roasted Turkey: Roasted turkey breast with sage and thyme is actually really simple and is perfect for keto-friendly salads, sandwiches, and wraps. Try slicing it thinly and adding it to a salad with mixed greens and almonds, or layer it with bacon and avocado for a delicious and filling sandwich.


Braised Beef: Braised in a mixture of beef broth, tomato paste, and spices creates a rich and flavorful braised beef that's perfect for burrito bowls, chili, soups, and stews. Use it as the base for a hearty beef and vegetable stew with low-carb root vegetables, or add it to a spicy chili with diced tomatoes and jalapeños for a hearty and warming lunch.

Pulled Chicken: Slow-cooked and seasoned with a blend of herbs and spices, pulled chicken makes a versatile and delicious base for keto pizza, tacos, salads, and wraps. Try adding it to a taco salad with mixed greens, tomatoes, and avocado, or wrap it up in a low-carb tortilla with salsa and guacamole.

Braised Pork: Braising pork in a mixture of apple cider vinegar, mustard, and spices makes for a delicious protein that's perfect for keto stir-fries, soups, and salads. Use it to make a spicy pork and broccoli stir-fry with ginger and garlic, or add it to a vegetable soup with veggies and a rich bone broth for a satisfying lunch. And, having saved my personal favorite for last:

roast beef

Roast Beef: Roast beef roasted with garlic and rosemary creates a savory and delicious protein that's perfect for keto-friendly sandwiches, salads, or really just by itself with some delicious sides. Try slicing it thinly and layering it with cheese, avocado, and lettuce for a satisfying sandwich, or chop it up and add it to a salad with roasted vegetables and a creamy dressing.


By using a wide variety of braised or roasted proteins as the base for your keto-friendly lunches, you can easily create delicious and filling meals throughout the week that you'll never get sick of. With a little creativity and experimentation, you can keep things interesting and avoid getting bored with your meal prep routine. Let us know your favorite meal planning tips or ideas in the comments below!



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