20 Keto meal prep ideas for starting intermittent fasting

Last Updated:
May 19, 2023
By Latrice
2 Comments

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Last Updated on May 19, 2023 by Latrice

Jumping right into intermittent fasting without properly preparing your body can make intermittent fasting way more challenging than it has to be.

Cutting back carbs while cutting back on how often you eat is like stacking hungry on top of hungry.

Making it harder to stick to intermittent fasting and take advantage of it’s benefits.

If you’ve struggled with sticking to intermittent fasting, or just getting started, improve your ability to intermittent fast by starting with three meals a day.

Eating 3 low-carb meals a day allows your body to regulate appetite, handle cravings, and get used to having lower blood sugar.

Getting your body to this stage is what can make intermittent fasting easier.

These recipes are low in carbs, mix things up a bit, and are either meal pepped or meal prepable. Good for transitioning to intermittent fasting on keto.

Quick tips for weight loss on intermittent fasting

If you’re brand new to intermittent fasting, start with a smaller fasting window and gradually increase your fasting window by how you feel. This will make it easier to stick to and improve your weight loss results.
Transition to intermittent fasting on keto if you’re new to the keto diet. Trying to hop right into keto AND intermittent fasting can make weight loss way harder than it has to be.
Choosing the best intermittent fasting schedule FOR YOU is way more important than choosing the longest intermittent fasting schedule. You’ll get better results choosing an intermittent fasting window you can actually stick to.

Quick money-saving tips for meal prepping on keto:

Save money on groceries with Ibotta.
Shop ThriveMarket.com and get up to 50% off on organic and non-GMO keto-friendly foods including 100% grass-fed beef – delivered to your door
Pack meal prep recipes in meal prep containers to save time and money
Save money on keto snacks by subscribing to a subscription box that’ll send you keto-snacking goodies monthly – snacks are perfect for those new to the keto diet and can be eaten within eating window
Use a meal prep lunch bag to take meals on the go the easy way

3 Ingredient Cauliflower Hash Browns

Fat: 25 g | Carbs: 5.2 g | Protein: 7 g

KetoConnect.net on their 3 Ingredient Cauliflower Hash Browns:

“What I love most about these healthy hash browns, besides the low net carb count, is how easy they are to make. With only three ingredients you’ve got yourself a stand-alone meal or a delicious side that unites several different foods! You can have it for breakfast, lunch or dinner. Another awesome feature of these is that they are cauliflower hash brown patties. So you can toss them in the fridge and reheat them at your leisure!” (KetoConnect.net)

Check out the full recipe!

Chicken Club Lettuce Wrap Sandwich

Fat: 3.5 g | Carbs: 4.5 g | Protein: 26 g

Looks pretty simple to put together:

Chicken Club Lettuce Wrap Sandwich, a low-carb (keto) lunch idea that replaces a wheat wrap for a lettuce wrap. Just 5 ingredients, and less than 10 minutes to make! (SkinnyTaste.com)

Check out their full recipe!

Paleo + Whole30 Broccoli Salad

Macros not listed

A good broccoli salad sounds good with a good orange dressing:

Paleo + Whole30 Broccoli Salad with Orange Almond Dressing – a healthy and delicious broccoli salad recipe to serve as a main course or side dish. Gluten free, grain free, dairy free, sugar free, keto, vegan, vegetarian, clean eating, real food. (TasteLovely.com)

Check out the full recipe!

Easy Shrimp Avocado Salad with Tomatoes

Macros not listed

Loving the fresh ingredients:

Shrimp and Avocado Salad – Fresh, easy, and filling! Here’s a healthy and delicious shrimp avocado salad for two that tastes crazy good and is also paleo, Whole30, low-carb, and gluten-free. Loaded with the freshest ingredients: Avocados, cherry tomatoes, red onion, and cilantro tossed with freshly squeezed lime juice and a dash of olive oil. Crazy healthy lunch! (eatwell101.com)

Full recipe!

Skillet Taco Cauliflower Rice

Fat: 13g | Carbs: 12.5g | Protein: 26g

Sounds delicious:

This easy skillet dinner combines ground turkey taco meat with cauliflower rice topped with lettuce, avocado and salsa for an easy, low-carb weeknight meal! (SkinnyTaste.com)

Check out the full recipe here!

Turmeric Scrambled Egg Meal Prep

Fat: 18g | Carbs: 6g | Protein: 29g

For those scrambled eggs fans:

What’s better than waking up to a breakfast of scrambled eggs and sausages on a…..Monday? Yes! Or Tuesday, Wednesday, Thursday or even Friday! We have taken one of our favorite Sunday morning breakfast recipes and transformed into to this super easy Turmeric Scrambled Egg Meal Prep.
The turmeric gives it a super charge boost with tons of health benefits, plus this is ready to go in less than 5 minutes. It sounds like this meal prep is as slow and easy as a Sunday morning. (MealPrepOnFleek.com)

Check out the full recipe here!

Caribbean Jerk Shrimp with Cauliflower Rice

Calories: 324 | Fat: 12.6g | Carbs: 35.9g | Protein: 23.9g

Easy to toss together and can sub with chicken:

You guys this couldn’t have been easier to throw together and the cauliflower rice was the perfect addition!
If you’re not a fan of shrimp that’s okay too because this marinade would taste absolutely amazing with chicken so I highly suggest bookmarking this recipe to make soon! I mean how can you go wrong when mixing your favorite citrus flavors with spice?! This dish is healthy, flavorful and deliciously filling! (eatyourselfskinny.com)

Get the full recipe here!

Keto Sheet-Pan Chicken and Rainbow Veggies

Calories: 379 | Fat: 14g | Carbs: 35g | Protein: 31g

A recipe for busy people:

Some nights, you’ve got your Ina Garten chef’s hat on and you’re ready to truss up a whole bird. Other nights (well, most nights), you’ve got hungry kiddos on your hands and you want something healthy and delicious that requires practically no thought or dishes. For all of those nights, Keto sheet-pan chicken and rainbow veggies comes to the rescue. (PureWow.com)

FYI, you can cut out the carrots to lower the carbs. Sub the soy sauce with Braggs liquid aminos for a healthier option.

Take a look at the full recipe here!

Meal Prep Chicken Fajitas (Sheet Pan)

Calories: 372 | Fat: 14g | Carbs: 33g | Protein: 30g

Easy to prep, easy to clean up:

They are just so simple! These meal prep chicken fajitas include my favorite Homemade Fajita Seasoning recipe that you rub all over the veggies and chicken with some olive oil and lime juice, then spread out on a sheet pan and roast until cooked through. (SweetPeasAndSaffron.com)

Check out the Meal Prep Chicken Fajitas recipe!

Low Carb Pork Egg Roll in a Bowl (Crack Slaw)

Quick and easy to prepare:

Low Carb Pork Egg roll in a bowl (Crack Slaw) as it is affectionately called, is a staple in many low carb, keto and paleo diets.
Quick and easy to prepare and packed with flavor. On the table in under 30 minutes. You can’t beat that!
It also reheats well, making it the perfect dish for easy low carb meal prep. There are so many variations of low carb egg roll in a bowl recipes floating around the interwebs. It is right up there with fathead pizza recipe variations.
Everyone has their own version of keto crack slaw and everyone loves it! If you are not a fan of ground pork, feel free to use ground chicken, turkey or even beef. If you have some leftover vegetables, toss those in there also. You really can’t go wrong. (PeaceLoveAndLowCarb.com)

Check out the Low Carb Pork Egg Roll in a Bowl (Crack Slaw)!

Keto Egg Muffins with Sausage and Veggies – Low Carb, Gluten Free, Clean Eating

Calories: 123 | Fat: 8.6g | Carbs: 2.2g | Protein: 8.9g

Make ahead of time and handheld meal:

With these Keto egg muffins, you can have your entire meal in your hand. Plus, they are easy to customize just how you like them. Add or take away veggies, swap out the sausage for bacon or add in your favorite cheese.
Make them ahead of time for meal prep or whip them up, throw them in the oven, get ready and grab one on your way out the door. You will find this will soon become one of your go-to Keto breakfast recipes. (MyNaturalFamily.com)

Check out the recipe for these muffins here!

Coconut Oil Fat Bombs

No macros listed

I included these as part of something to add to your meal prep for a treat. They look tasty and easy to put together:

The flavor of these bite-sized sweets is a mix of refreshing coconut and dark chocolate–similar to Mounds bars without all the sugar and processed ingredients. They make a great on-the-go snack when you need a midday energy boost or for those late night cravings. (PaleoHacks.com)

Check out the recipe for these Coconut Oil Fat Bombs!

Low Carb Taco Cups {Keto Friendly}

Calories: 221 | Fat: 17.1g | Carbs: 1.9g | Protein: 14.2g

Easy and you can remix left over taco meat:

This recipe is so easy to make. It’s especially easy if you’ve got left over taco meat. If you don’t, before beginning to make the taco cups brown a pound of 80/20 ground beef. Once meat is browned, add taco seasoning. You can use a packet of taco seasoning, or use my Keto friendly homemade taco seasoning (recipe here) for less carbs. Once the taco meat is ready, go ahead and begin making the batter for taco cups. (KaseyTrenum.com)

Check out the Low Carb Taco Cups!

0 Carbs Keto Chicken Salad

Calories: 193.8 | Fat: 13.4g | Carbs: 1g | Protein: 16.1g

Another tasty toss-together recipe:

It’s almost not even fair to consider it a recipe because it’s so easy to make, I throw it together with already meal prepped chicken I have left over in the fridge when I don’t feel like making anything else. (MeganSeelinger.com)

Tip: Substitute the Trader Joe’s organic mayo listed in this recipe for avocado oil mayo which is a healthier mayo. There are a few Sprouts carries. Here’s a few you can order online:

Primal Kitchen Chipotle Lime Mayo with Avocado Oil
Primal Kitchen Avocado Oil Mayo
Primal Kitchen Garlic Aioli Mayo
Thrive Market Coconut Oil Mayonnaise

Order through Thrive Market and save 25% on your first order on top of the 25-50% off grocery store prices when you sign up.

Check out Megan’s full recipe here!

Zucchini Enchiladas

No macors listed

So good “you won’t even miss the tortillas.”

Check out their full recipe here!

Easy Keto Meal Prep Breakfast

No macros listed

A well-rounded meal prep:

Easy Keto meal prep breakfast – The perfect keto breakfast to make-ahead for on the go. With egg muffins, nuts, cheese, and berries, it’s packed with protein, healthy fats, and so convenient for busy mornings, lunch at the office or even a quick brunch with friends! (eatwell101.com)

Check out the recipe and full meal here!

Lemon Chicken Spaghetti Squash (Prep Ahead)

Calories: 295 | Fat: 17g | Carbs: 7g | Protein: 28g

Pre-bake and store ahead type of set up for meal prep:

This Lemon Chicken Spaghetti Squash recipe can be pre-baked and stored in the fridge for an easy meal prep dinner. When you’re ready for a delicious, gluten-free, low carb dinner, throw it all together and bake it up! ( SweetPeasAndSaffron.com)

Check out the full recipe here!

Low Carb Chicken Zucchini Enchilada Bake

Calories: 207 | Fat: 10.2g | Carb: 25.6g | Protein: 27.7g

Because I love a good enchilada pie, I had to include 2 recipes 🙂 :

Low carb chicken zucchini enchilada bake with layers upon layers of creamy, flavorful goodness: Refried beans, cheese, chicken, zucchini and a homemade enchilada sauce! (AmbitiousKitchen.com)

Tip: Remove the beans for an even lower carb meal.

Check out the full recipe here!

Low Carb Greek Turkey Meal Prep

Calories: 209 | Fat: 7g | Carbs: 9g | Protein: 27g

Low carb Greek turkey meal prep is a filling lunch that is full of Greek flavors and low in carbs! With Greek seasoned ground turkey, lemon cauliflower rice, Greek salad and Greek yogurt tzatziki. Low carb, gluten-free, and easily made paleo-compliant. (SweetPeasAndSaffron.com)

Full Low Carb Greek Turkey Meal Prep recipe and set up here!

Pizza Chicken Meal Prep Recipe

Fat: 15g | Carbs: 8g | Protein: 35g

I mean… come on. It’s pizza chicken for crying out loud:

This meal prep recipe is all of the things you love about pizza: rich tomato sauce, perfect Italian spices, delicious runny cheese, even mini pepperoni. But instead of carb-heavy crust, we’re putting all of that goodness on top of a perfectly cooked chicken breast! (MealPrepOnFleek.com)

Check out this meal prep creation here!

Want more tips?

If you’re looking for more information on weight loss and healthy living, I’ve put together resources full of action steps, tips, and tools:

Start Here guide for weight loss and healthy living with GeekyTricee.com
How to Lose Weight resource guide
Stop Counting Calories resource guide
Design a Healthy Lifestyle resource guide
Browse My Bookshelf for health and wellness book suggestions

About Latrice

I was sitting at the edge of my bed in tears. My weight had crept up to 235 lbs again and the hunt for something to wear got overwhelming. But it was about more than the outfit. I just didn’t feel good and I was tired of trying to lose weight and live healthier. What did I do to lose 75 lbs after trying “everything”? Find out here.

2 Responses

Bria says:
December 23, 2020 at 1:22 pm
How long did it take you to lose 80 lbs doing IF and keto combined?
Reply
1. Latrice says:
  January 13, 2021 at 5:41 pm
  I lost a majority of my weight in 4 months with keto intermittent fasting but started with the paleo diet.
  Reply

Welcome, I'm Latricia!

We’re asking questions and doing things differently while we explore women’s wellness, self-care, and lifestyle topics. Learning to take better care of ourselves, stop self-neglect, and achieve our glow up goals.

I’m working on my “that girl” goals too. Doing research, gathering resources, experimenting, and reporting back here. Find out more here.

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20 Keto meal prep ideas for starting intermittent fasting

Quick tips for weight loss on intermittent fasting

Quick money-saving tips for meal prepping on keto:

3 Ingredient Cauliflower Hash Browns

Chicken Club Lettuce Wrap Sandwich

Paleo + Whole30 Broccoli Salad

Easy Shrimp Avocado Salad with Tomatoes

Skillet Taco Cauliflower Rice

Turmeric Scrambled Egg Meal Prep

Caribbean Jerk Shrimp with Cauliflower Rice

Keto Sheet-Pan Chicken and Rainbow Veggies

Meal Prep Chicken Fajitas (Sheet Pan)

Low Carb Pork Egg Roll in a Bowl (Crack Slaw)

Keto Egg Muffins with Sausage and Veggies – Low Carb, Gluten Free, Clean Eating

Coconut Oil Fat Bombs

Low Carb Taco Cups {Keto Friendly}

0 Carbs Keto Chicken Salad

Zucchini Enchiladas

Easy Keto Meal Prep Breakfast

Lemon Chicken Spaghetti Squash (Prep Ahead)

Low Carb Chicken Zucchini Enchilada Bake

Low Carb Greek Turkey Meal Prep

Pizza Chicken Meal Prep Recipe

Want more tips?

More posts on weight loss, intermittent fasting, and keto:

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About Latrice

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