Keto Meal Prep Plan
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Keto meal prep

24th September 2019

We've created an easy to follow and healthy keto meal plan to get started.

Calories, carbs, fat & protein breakdown

98% of your daily vitamins and minerals

Shopping list

Step-by-step instructions to cook everything in less than 2 hours

Ketogenic dishes in meal prep containers

Quick summary

Time spent on meal prep day: 1.5h

Time spent daily to finalize meals: 5-10 minutes

Average cost per meal: $5

Total number of days: 8 days of prepped food

Meals prepped: Every breakfast, lunch and dinner

Meal variantions: Same breakfast daily. Alternating two different lunches and dinners

Lifestyle: Single. No dietary restrictions

Health goal: Maintain weight

Macros: 1800 cal/day, around 25g net carbs. High fat, moderate protein

Breakfast

Keto breakfast of bacon and mushroom quiche

Bacon & mushroom breakfast quiche

Lunch options

Sliced steak with roasted broccoli

Steak with roast broccoli


Salmon & ham cream cheese rolls with veg

Salmon & ham cream cheese rolls with veg

Dinner options

Salmon with spinach

Salmon with spinach


Bolognese sauce with low carb pasta/zucchini noodles

Bolognese sauce with low carb pasta/zucchini noodles

The total cost for all groceries for 8 days was done with Whole Foods prices.

Some ingredients had to be brought in excess, such as almonds and pumpkin seeds. These keep in the fridge well for later use. All other leftover ingredients were frozen so nothing was wasted. Learn more about how to store and freeze ingredients

100% Organic diet

Total cost: $147

Cost daily: $18

Cost per meal: $6

Standard diet

Total cost: $102

Cost daily: $13

Cost per meal: $4.3

Vegetables

200g (7 oz) carrot

400g (14 oz) onion

200g (7 oz) celery

400g (14 oz) zucchini

400g (14 oz) cucumber

200g (7 oz) pepper

200g (7 oz) mushroom

200g (7 oz) peas (frozen)

400g (14 oz) broccoli (fresh/frozen)

800g (28 oz) spinach (fresh/frozen)

garlic

lemon

fresh basil

Meat

400g (14 oz) ground beef

200g (7 oz) smoked salmon slices

400g (14 oz) salmon (fresh/frozen/canned/)

400g (14 oz) ham (sliced)

400g (14 oz) bacon

400g (14 oz) steak (in total)

Dairy

butter

500g (17.5 oz) cheddar

80ml (3 fl oz) heavy whipping cream

80g (3 oz ) cream cheese

400g (14 oz) full-fat Greek yogurt

Other

olive oil

24 large eggs (24x50g)

200g (7 oz) canned tomato

40g pumpkin seeds

40g almond

salt & pepper

tomato paste (1 tbsp needed)

Italian/mixed herbs

paprika

All groceries needed for the week

These instructions are laid out so anyone can easily follow them. Move on from a step once no more active attention is required, such as when something is cooking or simmering.

Freeze any left over ingredients, such as canned tomato, tomato paste and extra smoked salmon. The cream was frozen in an ice cube tray for easy future use.

Equipment

  • scale
  • 2x saucepan measuring 2L (2 quarts)
  • 2x baking tray measuring A4 size of paper (13inch x 9 inch)
  • ovenproof dish measuring the size of A4 piece of paper and 2-3 inches (5-8cm) in depth
  • cast iron/frying pan
  • grater
  • steamer
  • chopping board & knife
  • small bowl
  • containers for storage
  • Veg prep

     Vegetables being prepped

    1 Finely dice 200g (7 oz) of carrot, 200g (7 oz) of onion and 200g (7 oz) of celery. Place into a saucepan

    2 Finely dice 200g (7 oz) mushroom and 200g (7 oz) of onion. Place into another saucepan

    3 Place 200g (7 oz) of broccoli on a lined baking tray


    Bacon & mushroom quiche

     Bacon and veg mixture with eggs and dish

    1 Preheat oven to 180c/360f. Add 2 tbsp butter and 2 tbsp of olive oil into the pan with onion and mushroom

    2 Finely dice the bacon (400g/14oz) into small pieces and add it to the pan. Add 1 tsp salt, 1 tsp pepper and 1 tsp paprika. Cook until bacon is done, about 10-15 min

    3 Take the pan off the heat and allow to cool for 2 minutes. Mean while grease an oven proof dish and grate 200g (7 oz) of cheddar


     Cheese is added to a bacon and vegetable mixture

    4 Remove half of the bacon mixture from the saucepan into a small bowl

    5 Add 12 of the eggs and half of the cheese into the bacon mixture. Stir well


     Quiche mixture is added to a baking dish

    6 Pour the mixture into the oven dish or into a silicone muffin tray. Cook in the oven for 30-40 minutes. The quiche is done when the middle has set and the top has browned slightly


     Making of the second quiche

    7 While first quiche is baking, prepare the second quiche. Add 12 eggs into the same saucepan and add the remaining cheddar and bacon mixture. Mix well together and keep in the fridge


     Bacon egg quiche on a chopping board

    8 When the first quiche is done, remove the quiche from the baking dish. Clean it and grease it. Pour the rest of the mixture in. Bake in the oven for 30-40 minutes

    9 Divide each quiche into four portions, so you have 8 portions in total. Store two in the fridge and freeze the rest


    Roast broccoli

    Frozen broccoli on a baking tray

    1 Add ½ tbsp of olive oil on the broccoli. Add a pinch of salt and pepper (optional, add garlic)

    2 Roast in the oven for 20-30 minutes, until done to your likeness

    3 Divide into two portions and keep in the fridge


    Bolognese sauce

     Ground beef added to carrot, cellery and onion

    1 Add 4 tbsp of olive oil into the pan with onion, carrot and cellery. Sautee for 15-20 minutes, stirring often. While it's cooking, chop 2-4 cloves of garlic

    2 Increase the heat and add 400g (14 oz) of ground beef. Cook stirring for about 15 minutes, until the beef is well cooked


    Canned tomato and herbs added to Bolognese sauce

    3 Add 200g (7 oz) can of tomatoes, 1 tbsp tomato paste, 1 tsp salt, 1/4 tsp pepper, 1 tbsp mixed herbs/Italian seasoning and the minced garlic. Optional: Beef stock cube (adjust the salt accordingly)

    4 Bring to a boil. Once bubbling, simmer on a low heat for at least 30 minutes or until the very end your meal prep


     Bolognese sauce ready with zucchini noodles

    5 Once ready, add 80ml (1/3 cup) of cream and simmer for a couple of minutes. When done, add in a handful of fresh basil

    6 Divide the dish into four portions and freeze separately. Each portion is served with 100g (3.5 oz) of zucchini or low carb pasta


    Panfried salmon

     Cast iron pan with garlic and thyme

    Note: leave salmon pinker by lowering the cooking time if you prefer it that way

    1 Crush a peeled clove of garlic with the back of a knife. Place into a frying/cast iron pan

    2 Add 1 tbsp of butter and 1 tsp thyme (or fresh thyme) Heat on medium heat until fragrant


     Raw salmon cooking on a cast iron pan

    3 Lightly season all sides of the salmon (400g/14oz) with salt and pepper

    4 Add the salmon, skin side up to the pan. Cook for 10 minutes until the fish has cooked about halfway


    Close up of salmon on a cast iron pan

    5 Flip the fish once it's about half way cooked. Looking from the side of the salmon, you'll be able to see how far long it is by the cooked line


     Pan-fried salmon on a cast iron pan

    6 Squeeze some lemon juice over the salmon
    7 Once the salmon is cooked, divide it into four portions.
    Store two portions in the fridge each with a serving of spinach (200g/7oz). Freeze the other two salmon portions


    Steak

    Raw steak on a cast iron pan

    1 Peel a garlic clove and gently crush it with the knife

    2 Heat a frying/cast iron pan to a very high heat

    3 Season both sides of the steak with salt and pepper and place on the hot pan. Put a timer on


     Cooked steak on a cast iron pan

    4 Depending on the size of your steak, it will take between 4-6 minutes per side

    5 In the last 2 minutes of cooking, add 1 tbsp of butter and the crushed clove of garlic. Baste the butter over the steak with a spoon

    6 Rest your steak for at least 10 minutes before dividing it into four portions. Place the steak on a plate let it rest for at least 10 minutes before cutting into it. Store two in the fridge with the broccoli. Freeze the rest


    Salmon & ham cream cheese rolls

     Chopping board with salmon, ham and cream cheese

    Make one portion. Repeat as necessary
    Each portion consists of:
    50g (2 oz) salmon
    50g (2 oz) ham
    4 tsp cream cheese
    100g (3.5 oz) cucumber
    50g (2 oz) raw pepper


    Salmon ham rolls with cucumber and peppers

    Option 1: Make rolls by laying a slice of salmon on a piece of ham, and placing cream cheese in the middle. Spread the cream cheese and roll it up. Repeat the process until you've used up all of the salmon, ham and cream cheese. Cut the cucumber into sticks and raw pepper to have as aside.

    Option 2: For canned salmon: Place the salmon into a bowl and mix in the cream cheese. Use a slice of ham as a wrapper. Have the cucumber and raw pepper as a side

    Breakfast

    Breakfast is always the same which is 1 portion of mushroom and bacon quiche. It is fantastic served cold.

    Lunch

    Alternate between lunch option 1 and 2.
    Make sure lunch is prepped the night before.

    Lunch option 1

    1 portion of steak

    1 portion of roast broccoli

    Yogurt and nuts

    Prep needed:

    Make more roasted broccoli

    100g (3.5 oz) yogurt with
    10g almond & 10g pumpkin seeds

    Lunch option 2

    1 portion of salmon and ham cream cheese rolls

    100g (3.5 oz) of cucumber

    50g (2 oz) of raw pepper

    Prep needed:

    Make more rolls. Cut cucumber and peppers

    Time required: 5 min

    Dinner

    Alternate between dinner option 1 and 2

    Dinner option 1

    1 portion of salmon

    Prep needed:

    Steam 200g (14 oz) of spinach
    Add 25g (1 oz) of cheddar

    Time required: 5 min

    Dinner option 2

    1 portion of bolognese sauce

    Prep needed:

    Add 100g (3.5 oz) of zucchini/ low carb pasta
    Add 50g (2 oz) of frozen peas
    Add 50g (2 oz) of cheddar

    Time required: 10 min

    Keto meals prepped in containers

    You can do this!

    PeakCodex specializes in keto meal plans with a focus on meal prepping, nutrition and achievability.

    Checkout our guide on the best ways to store ingredients. Click here.


    Substitute ground beef for the steak and make beef burger patties. Use the same amount of ground beef as steak.

    Instead of smoked salmon slices buy canned salmon and use the same amount.


    Chop all of the vegetables.
    Cook all of the bacon and veg mixture. Instead of making two quiches straight away, just make one which is enough for four days. Reserve the other half of the bacon mixture to make into a quiche when needed. It can be frozen.

    You can choose to make the bolognese sauce at a later time, which will come together quickly as all of the vegetables are already chopped

    The salmon and steak can both be cooked freshly on the day of eating.


    Daily macros & nutrition


    Recipes

    Breakfast

    Keto breakfast of bacon and mushroom quiche

    Bacon & mushroom breakfast quiche

    Lunch options

    Sliced steak with roasted broccoli

    Steak with roast broccoli


    Salmon & ham cream cheese rolls with veg

    Salmon & ham cream cheese rolls with veg

    Dinner options

    Salmon with spinach

    Salmon with spinach


    Bolognese sauce with low carb pasta/zucchini noodles

    Bolognese sauce with low carb pasta/zucchini noodles

    Cost breakdown for groceries


    The total cost for all groceries for 8 days was done with Whole Foods prices.

    Some ingredients had to be brought in excess, such as almonds and pumpkin seeds. These keep in the fridge well for later use. All other leftover ingredients were frozen so nothing was wasted. Learn more about how to store and freeze ingredients.

    100% Organic diet

    Total cost: $147

    Cost daily: $18

    Cost per meal: $6

    Standard diet

    Total cost: $102

    Cost daily: $13

    Cost per meal: $4.3

    Grocery list

    Vegetables

    200g (7 oz) carrot

    400g (14 oz) onion

    200g (7 oz) celery

    400g (14 oz) zucchini

    400g (14 oz) cucumber

    200g (7 oz) pepper

    200g (7 oz) mushroom

    200g (7 oz) peas (frozen)

    400g (14 oz) broccoli (fresh/frozen)

    800g (28 oz) spinach (fresh/frozen)

    garlic

    lemon

    fresh basil

    Meat

    400g (14 oz) ground beef

    200g (7 oz) smoked salmon slices

    400g (14 oz) salmon (fresh/frozen/canned/)

    400g (14 oz) ham (sliced)

    400g (14 oz) bacon

    400g (14 oz) steak (in total)

    Dairy

    butter

    500g (17.5 oz) cheddar

    80ml (3 fl oz) heavy whipping cream

    80g (3 oz ) cream cheese

    400g (14 oz) full-fat Greek yogurt

    Other

    olive oil

    24 large eggs (24x50g)

    200g (7 oz) canned tomato

    40g pumpkin seeds

    40g almond

    salt & pepper

    tomato paste (1 tbsp needed)

    Italian/mixed herbs

    paprika

    All groceries for a keto meal prep

    Instructions

    These instructions are laid out so anyone can easily follow them. Move on from a step once no more active attention is required, such as when something is cooking or simmering.

    Freeze any left over ingredients, such as canned tomato, tomato paste and extra smoked salmon. The cream was frozen in an ice cube tray for easy future use.

    Equipment

  • scale
  • 2x saucepan measuring 2L (2 quarts)
  • 2x baking tray measuring A4 size of paper (13inch x 9 inch)
  • ovenproof dish measuring the size of A4 piece of paper and 2-3 inches (5-8cm) in depth
  • cast iron/frying pan
  • grater
  • steamer
  • chopping board & knife
  • small bowl
  • containers for storage
  • Veg prep

     Vegetables being prepped

    1 Finely dice 200g (7 oz) of carrot, 200g (7 oz) of onion and 200g (7 oz) of celery. Place into a saucepan

    2 Finely dice 200g (7 oz) mushroom and 200g (7 oz) of onion. Place into another saucepan

    3 Place 200g (7 oz) of broccoli on a lined baking tray


    Bacon & mushroom quiche

     Bacon and veg mixture with eggs and dish

    1 Preheat oven to 180c/360f. Add 2 tbsp butter and 2 tbsp of olive oil into the pan with onion and mushroom

    2 Finely dice the bacon (400g/14oz) into small pieces and add it to the pan. Add 1 tsp salt, 1 tsp pepper and 1 tsp paprika. Cook until bacon is done, about 10-15 min

    3 Take the pan off the heat and allow to cool for 2 minutes. Mean while grease an oven proof dish and grate 200g (7 oz) of cheddar


     Cheese is added to a bacon and vegetable mixture

    4 Remove half of the bacon mixture from the saucepan into a small bowl

    5 Add 12 of the eggs and half of the cheese into the bacon mixture. Stir well


     Quiche mixture is added to a baking dish

    6 Pour the mixture into the oven dish or into a silicone muffin tray. Cook in the oven for 30-40 minutes. The quiche is done when the middle has set and the top has browned slightly


     Making of the second quiche

    7 While first quiche is baking, prepare the second quiche. Add 12 eggs into the same saucepan and add the remaining cheddar and bacon mixture. Mix well together and keep in the fridge


     Bacon egg quiche on a chopping board

    8 When the first quiche is done, remove the quiche from the baking dish. Clean it and grease it. Pour the rest of the mixture in. Bake in the oven for 30-40 minutes

    9 Divide each quiche into four portions, so you have 8 portions in total. Store two in the fridge and freeze the rest


    Roast broccoli

    Frozen broccoli on a baking tray

    1 Add ½ tbsp of olive oil on the broccoli. Add a pinch of salt and pepper (optional, add garlic)

    2 Roast in the oven for 20-30 minutes, until done to your likeness

    3 Divide into two portions and keep in the fridge


    Bolognese sauce

     Ground beef added to carrot, cellery and onion

    1 Add 4 tbsp of olive oil into the pan with onion, carrot and cellery. Sautee for 15-20 minutes, stirring often. While it's cooking, chop 2-4 cloves of garlic

    2 Increase the heat and add 400g (14 oz) of ground beef. Cook stirring for about 15 minutes, until the beef is well cooked


    Canned tomato and herbs added to Bolognese sauce

    3 Add 200g (7 oz) can of tomatoes, 1 tbsp tomato paste, 1 tsp salt, 1/4 tsp pepper, 1 tbsp mixed herbs/Italian seasoning and the minced garlic. Optional: Beef stock cube (adjust the salt accordingly)

    4 Bring to a boil. Once bubbling, simmer on a low heat for at least 30 minutes or until the very end your meal prep


     Bolognese sauce ready with zucchini noodles

    5 Once ready, add 80ml (1/3 cup) of cream and simmer for a couple of minutes. When done, add in a handful of fresh basil

    6 Divide the dish into four portions and freeze separately. Each portion is served with 100g (3.5 oz) of zucchini or low carb pasta


    Panfried salmon

     Cast iron pan with garlic and thyme

    Note: leave salmon pinker by lowering the cooking time if you prefer it that way

    1 Crush a peeled clove of garlic with the back of a knife. Place into a frying/cast iron pan

    2 Add 1 tbsp of butter and 1 tsp thyme (or fresh thyme) Heat on medium heat until fragrant


     Raw salmon cooking on a cast iron pan

    3 Lightly season all sides of the salmon (400g/14oz) with salt and pepper

    4 Add the salmon, skin side up to the pan. Cook for 10 minutes until the fish has cooked about halfway


    Close up of salmon on a cast iron pan

    5 Flip the fish once it's about half way cooked. Looking from the side of the salmon, you'll be able to see how far long it is by the cooked line


     Pan-fried salmon on a cast iron pan

    6 Squeeze some lemon juice over the salmon
    7 Once the salmon is cooked, divide it into four portions.
    Store two portions in the fridge each with a serving of spinach (200g/7oz). Freeze the other two salmon portions


    Steak

    Raw steak on a cast iron pan

    1 Peel a garlic clove and gently crush it with the knife

    2 Heat a frying/cast iron pan to a very high heat

    3 Season both sides of the steak with salt and pepper and place on the hot pan. Put a timer on


     Cooked steak on a cast iron pan

    4 Depending on the size of your steak, it will take between 4-6 minutes per side

    5 In the last 2 minutes of cooking, add 1 tbsp of butter and the crushed clove of garlic. Baste the butter over the steak with a spoon

    6 Rest your steak for at least 10 minutes before dividing it into four portions. Place the steak on a plate let it rest for at least 10 minutes before cutting into it. Store two in the fridge with the broccoli. Freeze the rest


    Salmon & ham cream cheese rolls

     Chopping board with salmon, ham and cream cheese

    Make one portion. Repeat as necessary
    Each portion consists of:
    50g (2 oz) salmon
    50g (2 oz) ham
    4 tsp cream cheese
    100g (3.5 oz) cucumber
    50g (2 oz) raw pepper


    Salmon ham rolls with cucumber and peppers

    Option 1: Make rolls by laying a slice of salmon on a piece of ham, and placing cream cheese in the middle. Spread the cream cheese and roll it up. Repeat the process until you've used up all of the salmon, ham and cream cheese. Cut the cucumber into sticks and raw pepper to have as aside.

    Option 2: For canned salmon: Place the salmon into a bowl and mix in the cream cheese. Use a slice of ham as a wrapper. Have the cucumber and raw pepper as a side


    Breakfast

    Breakfast is always the same which is 1 portion of mushroom and bacon quiche. It is fantastic served cold.

    Lunch

    Alternate between lunch option 1 and 2.
    Make sure lunch is prepped the night before.

    Lunch option 1

    1 portion of steak

    1 portion of roast broccoli

    Yogurt and nuts

    Prep needed:

    Make more roasted broccoli

    100g (3.5 oz) yogurt with
    10g almond & 10g pumpkin seeds

    Time required: 20 min

    Lunch option 2

    1 portion of salmon and ham cream cheese rolls

    100g (3.5 oz) of cucumber

    50g (2 oz) of raw pepper

    Prep needed:

    Make more rolls. Cut cucumber and peppers

    Time required: 5 min

    Dinner

    Alternate between dinner option 1 and 2

    Dinner option 1

    1 portion of salmon

    Prep needed:

    Steam 200g (14 oz) of spinach
    Add 25g (1 oz) of cheddar

    Time required: 5 min

    Dinner option 2

    1 portion of bolognese sauce

    Prep needed:

    Add 100g (3.5 oz) of zucchini/ low carb pasta
    Add 50g (2 oz) of frozen peas
    Add 50g (2 oz) of cheddar

    Time required: 10 min

    FAQ

    Checkout our guide on the best ways to store ingredients. What to do with leftover ingredients


    Substitute ground beef for the steak and make beef burger patties. Use the same amount of ground beef as steak.

    Instead of smoked salmon slices buy canned salmon and use the same amount.

    Substitute ground beef for the steak and make beef burger patties. Use the same amount of ground beef as steak.


    Chop all of the vegetables.
    Cook all of the bacon and veg mixture. Instead of making two quiches straight away, just make one which is enough for four days. Reserve the other half of the bacon mixture to make into a quiche when needed. It can be frozen.

    You can choose to make the bolognese sauce at a later time, which will come together quickly as all of the vegetables are already chopped

    The salmon and steak can both be cooked freshly on the day of eating.


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