Keto Sauce Recipes For Meal Prep
Quick And Easy Low Carb High Protein Meals
If youre looking for some quick and easy low carb high protein meals to help you lose weight and stay on track with your fitness goals, youve just found them. This is a collection of super simple healthy recipes for dinner, lunch and some for breakfast.
As you may or may not know, I had been struggling for about three years to lose weight after having a baby. After giving birth some women just dust themselves off and look like Giselles. Not this beautiful face. It was round and chubby and had a double chin for a long time. Also a dash of insulin resistance which was new and pretty scary.
Not anymore folks. Not anymore. Ive lost the majority of the weight, Im now almost at my pre-baby weight and Im so happy about it, it literally feels like a weight off my shoulders. Eating a high protein lower carb diet and going gluten and dairy free has definitely helped the most, so I wanted to share some weight loss meals that I love, that have helped me and I still eat regularly. Because once you lose the weight, its not over. You cant just start eating panna cotta and tiramisu like you never learned from your mistakes. You keep eating healthy and keep going out for walks and keep getting enough sleep.
Now these high protein meals, theyre not all dairy-free, but theyre all delicious and you can either meal prep them on Sunday or make in 15-20 minutes during the week.
- Ready in: 20 minutes | Servings: 2
- Kcal: 443 | Protein: 28g | Carbs: 18g | Fiber: 7g | Fat: 31g
Low Carb Chicken Meal Prep Bowls
Low carb chicken meal prep bowls are full of protein and fresh veggies. Make this recipe in 30 minutes for healthy lunches or dinners.
Meal-prepping is great because it saves you money since there is no need to order last minute meals. Here are more chicken meal-prep recipes for you: Spicy Chicken Meal-Prep Bowls,One-Pan Chicken and Cabbage , Greek Chicken Salad Bowls, and Easy Chopped Chicken Salad.
Chicken breast, mashed cauliflower, and sautéed vegetables make a classic meal thats flavorful and filling and perfect for your low carb diet.
Now you can enjoy an easy, low carb and keto meal throughout the week by making easy meal prep bowls!
Packed with protein and healthy, low carb/keto vegetables this easy low carb chicken meal prep will keep you full until your next meal!
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Low Carb Vegan Dinner Bowl
Deryn of Running On Real Food proves that delicious, high-protein meals dont need meat. For example, this dish has a whopping 23 grams of protein, mainly from the tofu.
But you also get loads of fiber from broccoli, cabbage, and kale. Then you have healthy fats from the avocado. And dont worry, this isnt just some simple salad. Its packed with flavor.
The tofu is well seasoned, and the satay sauce, made with sriracha, soy sauce, and rice wine vinegar, brings everything together.
Avocado Chicken Salad Lettuce Wraps
Chicken salad lettuce wraps is a mouth-watering lunch favourite. It consists of healthy avocado and has a low carb of 3.2 grams. There is no mayonnaise needed at all. It satisfies the urge for a delicious lunch as it is also quick to make. These tasty wraps are one of my best low-carb, high protein recipes that are great for a busy work lunch.
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Low Carb Burrito Zucchini Boats
Burrito Zucchini Boats are a perfect meal the whole family can enjoy. These have low carbs of 13 grams and are easy to make with zucchini, and are too delicious. This recipe is keto-friendly and will help to maintain your diet. Zucchinis make a great way to cut down on the carbs instead of using the tortilla and adding some veggies. It is packed with Mexican flavors making it more delicious.
Related: Macro-friendly Meal Prep Recipes
How To Make This Meal Prep Recipe
This is an overview of the recipes instructions. The full instructions can be found in the recipe card at the bottom of this post.
- Microwave steamable cauliflower rice according to the bag instructions.
- Mix together ground beef, shredded mozzarella, fresh parsley, egg, minced garlic, coconut aminos, Italian seasoning, onion powder, salt, and pepper.
- Form that mixture into 12 equal-sized balls.
- Place each formed meatball on a parchment paper-lined plate.
- Cook meatballs in a pan with melted butter.
- Scrape up any browned bits from the bottom of the pan. Then, melt some more butter before adding chicken stock, hot sauce, and red pepper flakes. Simmer the sauce until thickened.
- Remove the steamed cauliflower rice from the microwave and spoon it into the meal prep containers. Add 3 meatballs to each container, drizzle the sauce atop the meatballs, then garnish with parsley.
- Store the containers in the refrigerator until youre ready to eat, then microwave to reheat.
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Calorie High Low Carb Diet Recipe #3
While chicken is very high with protein its not the only meat that has healthy proteins which is why the next recipe we have includes pork as the main ingredient.
Its easy to make even for a beginner in the chicken.
It takes about an hour to prepare from start to finish and following the exact recipe will yield 4 servings of this delicious meal.
The ingredients youll need to prepare this dish are:
- ¼ cup Clean eating pesto
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon Sea salt
- 1 teaspoon Black pepper
To start making this recipe youll need to take the pork chops and season them by rubbing them with 2 tablespoons of olive oil, salt and pepper making sure you get both sides.
When thats done, cover it with something and let it sit like that on room temperature for around 20 minutes.
In the meantime, prepare the grate of a grill and heat it up to medium. Add the pork chops on the grill and cook them for 20 minutes making sure you cook both sides.
Combine the asparagus, ½ tablespoon of olive oil, ¼ teaspoon of salt and ¼ teaspoon of pepper and when the pork chops are cooking for around 15 minutes you need to place this mixture alongside the chops.
Take the cherry tomatoes and thread them in the bamboo skewers drizzling with ½ tablespoon of olive oil and ¼ teaspoon of salt and pepper.
Serve everything with some pesto and enjoy your meal.
The amount of nutrients and energy this meal provides is 332 Calories, 2g net Carbs, 24g Fat and 25g Protein per one serving.
Delicious High Protein Meal Prep Recipes
If youre trying to get more protein in your diet, meal prepping will help you do that easier. These high-protein meal prep recipes are nutritious, high in protein, and full of beautiful flavors.
Do you hit the gym quite a bit? Whether youre exercising to lose weight, or exercising to gain some muscle, its very important to increase your protein intake.
When you exercise, you put a lot of stress on your muscles. So, in order to recover, your muscles need tons of protein. Youll also need more protein if youre looking to bulk up.
If youre trying to lose weight, adding more protein to your diet can even reduce your food cravings. Thus, make you end up eating less throughout the day.
However, after hitting the gym, who has the time or energy to prepare meals? You simply want to grab something, heat it, and chow it down.
Here is where having high-protein meal prep ideas comes in handy. Today, Im sharing 21 high-protein meal prep recipes. All these meals are high in protein and will stay good for a number of days.
To pack them up youll need to stock up on your meal prep containers if youre running low. Here are some good quality meal prep glass containers that I recommend.
You can always get BPA-free plastic containers like these ones here. However, glass ones tend to keep the food fresh for longer.
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How To Build A Healthy High
- Balance your macros. Keep your high-protein, low-carb meals to 35% carbohydrates, 30% fat, and 35% protein, Brooking and Harris-Pincus suggest. On a 2,000 calorie diet, this will look like 175 grams of carbohydrates, 67 grams of fat, and 175 grams of protein per day.
- Theres no need to overload the protein. We can only use around 25 to 30 grams of protein per meal to maximize muscle growth and repair, so any extra is just extra calories, Harris-Pincus says.
- Focus on fiber. Seek out meals that have at least half of the total carb grams from fiber, when possible, Harris-Pincus says. Focus on fiber instead of cutting carbs. If each carbohydrate-based food you eat is also high in fiber, you will be full and need to consume fewer calories overallwhich leads to weight loss.
Now that you know the basics, we have a bunch of fun recipes. Try a mix of meals below to create a high-protein, low-carb plan that you can actually stick with.
Lunch Foods That Are Filling And Low Carb
For anyone going low-carb, staying prepared and stocked up with the right foods can help you stay on track and keep mealtime interesting. Often, its the burnout from eating the same low-carb foods over and over, as well as lack of preparation that can set you back.
Here are a few versatile ingredients that can be used in numerous ways to keep you from getting bored or packing a salad to work every. Single. Day.
- Deli meat: turkey, ham, roast beef, chicken
- Cauliflower rice: swap for rice stir fry and burrito bowls
- Cloud bread: great for sandwiches
- Lettuce wrap: instead of the usual wrap or bread, wrap all your sandwich ingredients with lettuce
- Hummus: bulks up lunches as a dip or spread
Also, keep in mind that dinner leftovers can also be an easy low-carb option, whether its my All Meat & Veggie Paleo Chili or Egg Rolls in a Bowl. This way you get two meals from one recipe and a hot thermos lunch is always a nice change from the usual lunch ingredients.
Watch the video below for a visual menu sharing some of the low-carb lunches in this post.
In the video, I show you a little bit about my latest book, Intermittent Fasting for Women. These low-carb lunches are a great way to break your fast. If youre wanting to learn more about how to start fasting, or need ideas on how to do it safely you can learn more and get a 1-week low-carb meal plan to use while intermittent fasting here.
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Honey Sesame Chicken And Broccoli
This honey sesame chicken and broccoli is a good dish for lunch and dinner with family or friends. Its easy to make and will be ready in just 20 minutes or less. The delicious taste of the sauce full of sesame, garlic, and honey will make you crave more every time. It is great by itself with white, brown, or even cauliflower rice. If you love pasta, this stir fry style dish is also great with a side of Easy Lo Mein noodles. It has a low carb of 11 grams and is a perfect dish if you are up for a quick one-pan dinner. Get the recipe here.
Low Carb Eating The Basics
Low carb diets have been associated with several health benefits and are often used to support weight loss and manage blood sugar levels.
There are several types of low carb diets, and they differ based on the amount of carbs permitted each day. A typical low carb diet usually contains less than 26% of total daily calories from carbs. For those following a 2000-calorie diet, this equals fewer than 130 grams of carbs per day .
Generally, low carb diets limit foods high in carbs or added sugar, including sweets, starches, and refined grains.
However, the foods youre permitted on a low carb diet can vary depending on your daily carb allotment. Even higher carb foods like fruits, starchy vegetables, and whole grains can fit into some low carb diets in moderation.
Here are a few of the most popular low carb eating patterns:
There are several types of low carb diets, which vary in terms of the amount of carbs that are permitted each day. Generally, most low carb diets limit foods high in added sugar and carbs, like sweets, starches, and refined grains.
A low carb diet should include a variety of minimally processed, low carb foods, including protein sources, non-starchy vegetables, and high fat dairy products.
Here are some of the foods to eat on a low carb diet:
If you are trying to reach or maintain a moderate weight, limit your intake of higher-calorie foods like cheese and nuts, Its easy to overeat them.
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Slow Cooker Butter Chicken
If youre getting tired of eating chicken, spice things up by trying this Slow Cooker Butter Chicken. It takes only 15 minutes of prep time.
So, youll have more free time to do the things that matter- like spending time with your loved ones. To make this chicken, simply combine all the ingredients.
Then, place in your slow-cooker and let it cook for 5 hours.
If you plan on staying home while the chicken is cooking, be prepared to hear your stomach growl. The smell of butter chicken wafting through the air is so plain hard to resist.
What makes this easy, yet flavourful dish authentic are the spices. We use ground coriander, cumin, tandoori masala, and of course garam masala. Heres some salt-free garam masala that I recommend.
This dish goes great served on rice, or my favorite- naan bread! If youre up for a challenge and want to make your own naan bread, get this iron griddle!
Low Carb Chicken Mushroom Soup
The chicken mushroom soup is a perfect dish for a quick, comforting and delicious lunch. Its creamy and truly mouth-watering and also has a low carb of 17 grams. The requirements are three kinds of cheese, three kinds of mushrooms, and the most tender, flavorful chicken. The three types of mushrooms are white button mushrooms, baby portobello mushrooms and shiitake mushrooms. This is one of the best low carb high protein recipes and you are gonna love it. Get the recipe here.
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Easy Keto Italian Sausage Meatballs
Meatballs are classic comfort food. They typically remind us of our childhood.
But what is not comforting about them is that they are not keto. That is because of the breadcrumbs that are used to bind them.
These keto meatballs are so comforting. They are juicy, tender, and nicely seasoned with a good sear on them.
All topped with some grated Parmesan and swimming in a delicious tomato basil sauce.
And since one serving contains only 5 grams of net carbs, they are perfect for your keto diet.
To keep them low carb, you use almond flour to bind the ingredients together. You can find some almond flour here.
Serve on top of zucchini noodles or some low carb pasta. Check out more high protein dinner ideas here.
Low Carb Swedish Meatballs
These low carb Swedish meatballs are so delicious that they will leave its taste in your mouth forever. Theyre perfect over mashed potatoes and a side of lingonberry or raspberry jam. And theyre Whole30 compliant, gluten-free, and have a low carb of 9 grams. These are so satisfying and irresistible with a creamy dairy-free Swedish meatballs sauce. Try this amazing recipe at home and enjoy it with your family and friends. Get the recipe here.
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How To Save Time With Chicken Meal Prep
Im all about saving time and being as efficient as possible, especially when Im cooking. Thats why I love meal prep. Prepping out your meals in bulk takes far less time than cooking every meal from scratch every day. Shoot it even saves more time than going out to restaurants every day. Also, you know you have something delicious and healthy waiting for you in the fridge so ordering takeout for dinner wont even cross your mind.
Chicken meal prep is a great way for you to make sure you eat nutritious meals throughout the week. Chicken keeps very well in the fridge, which makes it ideal for meal prep. To add some variety, use different cooking techniques when making chicken meal prep and play around with side dishes and different pairings. From healthy sandwiches, salads, wraps, to one of my personal favorites Healthy Chicken Fajitas!