Low-Carb High-Protein Meal Prep
A collection of quick and easy low-carb, high-protein meals perfect for meal prep, ensuring you eat well without spending too much time in the kitchen.
Ingredients
Proteins
- 4 lbs chicken breast/thighs
- 2 lbs ground turkey/beef
- 4 fillets salmon
- 1 lb extra-firm tofu
Vegetables
- cauliflower heads (or pre-made riced cauliflower)
- zucchini
- bell peppers
- broccoli
- spinach
- mixed salad greens
Healthy Fats
- olive oil
- avocado oil
- butter (or ghee)
Flavor Builders
- garlic
- onion
- ginger
- lemon
- soy sauce or tamari
- mustard
- vinegar
- chili flakes
Dairy & Extras
- Greek yogurt
- eggs
- shredded cheese (optional)
- nuts or seeds for crunch
Pantry Essentials
- low-sodium broth
- canned diced tomatoes
- coconut milk (for curry)
- almond flour or coconut flour (for low-carb coatings)
Instructions
Meal Preparation
- Plan your 12 meals, choosing proteins and sides, and create a shopping list.
- Batch prep aromatics and sauces: chop onions, mince garlic, and mix dressings.
- Cook proteins in rounds: roast chicken thighs at 425°F for 25–30 minutes, sear ground turkey, and bake salmon at 400°F for 10–12 minutes.
- Prepare low-carb sides: roast broccoli and bell peppers while proteins cook, sauté riced cauliflower with garlic.
- Assemble meals by portioning proteins and sides into airtight containers.
- Label and chill or freeze for later use.
Notes
Use stackable airtight containers for easy storage and portioning. Store meals in airtight containers and consume within 3-4 days, or freeze for up to 3 months.