Free healthy low carb meal plan with focus on meal prep
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Free meal plan

Low Carb Meal Prep

5th July 2019

Prepare all your weekly meals in one go and enjoy a nutritious low carb diet.

Calories, carbs, fat & protein breakdown

80% of your daily vitamins and minerals

Shopping list

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

low carb berries, yogurt and nuts

Low carb meal plan 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: Alternating two different breakfast options, lunch options and dinner options

Lifestyle: Single. No dietary restrictions

Health goal: Maintain weight

Macros: 1500-1600cal/day, between 50-70g carbs. Moderate protein and fat

Note: This low carb meal plan requires a slow cooker. Alternatively, buy ready made pulled pork or find instructions to prepare it in the oven

Breakfast options

Scrambled eggs with salmon and kale

Scrambled eggs with salmon and kale


 Yogurt with blueberries and nuts

Yogurt with blueberries and nuts

Lunch options

Pulled pork fajita veg wraps

Pulled pork fajita veg wraps


Dirty sweet potato pulled pork chips

Dirty sweet potato pulled pork chips

Dinner options

Chicken with rosemary sweet potatoes

Chicken with rosemary sweet potatoes


Prawn chorizo veg stir fry with egg

Prawn chorizo veg stir fry with egg

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.

100% Organic diet

Total cost: $97

Cost daily: $12

Cost per meal: $4

Standard diet

Total cost: $66

Cost daily: $8

Cost per meal: $3

You can buy a large piece of pork for slow cooking and freeze any leftovers after it's cooked. Alternatively buy pre-made pulled pork if you do not own a slow cooker.
The calories and carbs do not include a low carb wrap to allow you to buy a low carb wrap of your choice..

Vegetables

600g (21 oz) pepper

200g (7 oz) tomato

200g (7 oz) onion

1.6kg (3.5 lb) sweet potato

200g (7 oz) zucchini

200g (7 oz) spinach (fresh)

400g (14 oz) kale

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

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

garlic

lemon

fresh coriander

Meat

200g (7 oz) smoked salmon slices

400g (14 oz) chicken

800g (28 oz) pork shoulder/belly (or ready made pulled pork)

400g (14 oz) prawns (peeled, fresh/frozen)

200g (7 oz) chorizo (or bacon)

Dairy

butter

300g (10.5 oz) cheddar

80g (3 oz ) sour cream

400g (14 oz) full-fat Greek yogurt

Other

olive oil

12 large eggs (12x50g)

80g pumpkin seeds

80g almond

BBQ sauce

low carb wrap of your choice

salt & pepper

Italian/mixed herbs

paprika

cumin

chili flakes

rosemary dried/fresh

All groceries for a low carb meal prep

Instructions

This low carb meal prep is easy to follow as most dishes are cooked in the oven. 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 smoked salmon or sour cream.

Equipment

  • scale
  • 1x saucepan measuring 2.4L (10 cups, 81 oz)
  • 2x small baking tray measuring A4 size of paper (13inch x 9 inch)
  • 1x large baking tray
  • 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
  • mixing bowl
  • Slow cooker pork

    Pulled pork in a slow cooker

    1 Place the pork into a slow cooker

    2 Add ½ cup of apple cider vinegar and ½ cup of water to the bottom of the slow cooker

    3 Add 1 tsp salt, ½ tsp pepper, 1 tsp cumin and 1 tsp paprika. Add a squirt of BBQ sauce

    4 Cook on low for 8 hours or high on 6 hours

    5 When done, place the pork into a bowl and shred with two forks. Mix in some a couple of tbsp of the liquid to make it moist but not soggy


    Marinate chicken

    Chicken marinating in a bag

    1 Add 1 tbsp olive oil & 2 tbsp lemon juice
    1/2 tsp salt & 1/4 tsp pepper
    1 chopped clove of garlic
    1 tsp fresh rosemary (1/2 tsp dried)
    into a plastic bag or bowl

    2 Slice 400g (14 oz) of chicken into strips

    3 Add the chicken and mix well to combine. Marinate at least for 30 minutes

    4 Cook the chicken in the oven for 20-30 minutes when you have enough room in there


    Prep veg

    Low carb vegetables being prepped and chopped

    1 Slice 400g (14 oz) pepper and 100g (3.5 oz) of onion. Place on a baking tray. Add 200g (7 oz) cherry tomatoes

    2 Slice 800 (24 oz) of sweet potato into chips and place on a large baking tray

    3 Cube 800g (24 oz) of sweet potatoes and place on a baking tray

    4 Dice 200g (7 oz) of pepper, 100g (3.5 oz) of onion and 200g (7 oz) zucchini. Place into a saucepan

    5Chop 6 cloves of garlic. Divide evenly between the saucepan, the tray with the peppers, onion and tomatoes and the cubed sweet potatoes


    Fajita peppers

    Peppers, onion and tomato on a tray with fajita seasoning

    1 Preheat the oven 180c/350f

    2 Add 2 tbsp olive on the tray with the peppers and season with 1/2 tsp s class="lazyload" alt, ¼ tsp pepper, 1 tsp cumin and 1 tsp of paprika. Add chili to taste

    3 Cook in the oven for 30 minutes


    Sweet potatoes

    Cubed sweet potatoes on a tray seasoned with rosemary

    1 Add 3 tbsp of olive oil on the tray with the cubed sweet potatoes

    2 Add 1 tsp fresh rosemary (1/2 tsp dried), ½ salt and ¼ pepper. Mix well together

    3 Cook in the oven for 30 minutes


    Sweet potato chips on a tray

    1 Add 3 tbsp olive oil on the sweet potato chips

    2 Add 1/2 tsp salt, 1/4 tsp pepper. Mix together

    3 Cook in the oven for 30 minutes


    Prawn chorizo stir fry

    Dice chorizo

    1 Defrost 400g (14 oz) of prawns if they are frozen in lukewarm water

    2 Add 2 tbsp of olive oil to the saucepan with the veg. Turn heat to medium high

    3 While the veg is cooking, dice 200g (7 oz) of chorizo into smaller pieces

    4 Add the chorizo straight away into the saucepan. Cook for 10-15 minutes


    Adding prawns to the mixture of veg and chorzio

    5 Add the prawns into the saucepan. Cook for about 5-8 minutes


    Adding spinach to prawn chorizo stir fry

    6 Add 200g (7 oz) spinach into the saucepan and cook until just wilted.
    Depending on the size of your saucepan you may have to do this in stages, wilting the spinach in before adding more


    Prawn chorizo stir fry in a saucepan

    7 Divide the cooked dish into four portions. Freeze any portions not eaten in the next two days


    Make dirty chips

    Sweet potatoes, pulled pork and cheese

    1 Place 400g (12 oz) of shredded pulled pork into a deep oven dish.

    2 Cover with all of the sweet potato chips

    3 Top it off with 200g (7 oz) shredded cheddar


    A sweet potato pulled pork baked in the oven with cheese

    4 Bake in the oven for 20 minutes, or until golden brown

    5 Divide the dish into four portions. Freeze any portions not eaten in the next two days


    Build wraps

    Bowl with pulled pork and fajita seasoned veg

    Note: To keep the wraps firmer after defrosting and heating, consider making the filling into four portions and assembling on the day of eating.

    1 Place the roasted fajita veg into a bowl. Make sure to include all of the juices

    2 Mix in 400g (14 oz) of shredded pork and fresh cilantro


    Low carb wraps with pulled pork

    3 Divide the pulled pork filling into four portions

    4 Make four wraps (or freeze the filling for later use). Each wrap contains:
    25g (1 oz) of grated cheddar
    4 tsp of sour cream
    Hot sauce of your choice, lemon juice and fresh coriander

    5 Wrap each burrito individually first in parchement paper followed by foil. Freeze any portions not eaten in the next two days


    Chicken & sweet potatoes

    Roasted chicken on a plate with rosemary sweet potatoes and broccoli

    1 If you haven't cooked the chicken yet, roast it in the oven for 20-30 minutes. Alternatively you can fry it on a frying/cast iron pan

    2 When cooked, divide into four portions

    3 Divide the rosemary sweet potato cubes into four portions, and add a portion of chicken to each. Freeze any portions not eaten in the next two days
    Each portion of chicken and sweet potatoes also needs 100g (3.5 oz) of steamed broccoli


    Breakfasts

    Plate with scambled eggs, kale and smoked salmon

    Scrambled eggs with salmon and kale

    Note: This makes two portions. Repeat as necessary

    1 Scramble 4 eggs into 1 tbsp of olive oil. Season to taste with salt and pepper
    2 Steam 200g (7 oz) of kale for 5-8 minutes

    3 Divide the eggs and kale into two portions. Add 50g (2 oz) of smoked salmon to each portion. Store in the fridge


    Bowl with yogurt, blueberries and nuts

    Yogurt with blueberries and nuts

    Note: This makes one portion. Repeat as necessary

    Combine the following ingredients and store in the fridge:
    100g (3.5oz) Greek yogurt
    100g (3.5 oz) blueberries
    20g (1 oz) pumpkin seeds
    20g (1 oz) almonds

    Breakfast options

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

    Breakfast option 1

    1 portion of scrambled eggss, kale and salmon

    Prep needed:

    Make more as needed


    Breakfast option 2

    1 portion of yogurt with blueberries and nuts

    Prep needed:

    Make more as needed


    Lunch

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

    Lunch option 1

    1 pulled pork fajita wrap

    Lunch option 2

    Dirty sweet potato pulled pork chips

    Dinner

    Alternate between dinner option 1 and 2

    Dinner option 1

    1 portion of chicken with rosemary roasted sweet potatoes

    Prep needed:

    Steam 100g (7 oz) of broccoli

    Dinner option 2

    1 portion of prawn chorizo veg stir fry

    Prep needed:

    Fry 1 egg

    Checkout our guide on the best ways to store ingredients Read more


    Yes, this dish tastes delicious with bacon. You can also use chopped up sausage, cubed ham or even pulled pork.


    Try cooking the sweet potatoes, pulled pork and fajita veg as your main prep . From these ingredients you can prepare the pulled pork wraps, the dirty chips and the chicken dish.

    The veg in the prawn chorizo dish can be chopped a head of time and kept in the fridge. This dish comes together quickly with pre-chopped ingredients.


    Recipes

    Note: This low carb meal prep requires a slow cooker. Alternatively, buy ready made pulled pork or find instructions to prepare it in the oven

    Breakfast options

    Scrambled eggs with salmon and kale

    Scrambled eggs with salmon and kale


     Yogurt with blueberries and nuts

    Yogurt with blueberries and nuts

    Lunch options

    Pulled pork fajita veg wraps

    Pulled pork fajita veg wraps


    Dirty sweet potato pulled pork chips

    Dirty sweet potato pulled pork chips

    Dinner options

    Chicken with rosemary sweet potatoes

    Chicken with rosemary sweet potatoes


    Prawn chorizo veg stir fry with egg

    Prawn chorizo veg stir fry with egg

    Daily macros & nutrition


    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.

    100% Organic diet

    Total cost: $97

    Cost daily: $12

    Cost per meal: $4

    Standard diet

    Total cost: $66

    Cost daily: $8

    Cost per meal: $3

    Grocery list

    You can buy a large piece of pork for slow cooking and freeze any leftovers after it's cooked. Alternatively buy pre-made pulled pork if you do not own a slow cooker.
    The calories and carbs do not include a low carb wrap to allow you to buy a low carb wrap of your choice.

    Vegetables

    600g (21 oz) pepper

    200g (7 oz) tomato

    200g (7 oz) onion

    1.6kg (3.5 lb) sweet potato

    200g (7 oz) zucchini

    200g (7 oz) spinach (fresh)

    400g (14 oz) kale

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

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

    garlic

    lemon

    fresh coriander

    Meat

    200g (7 oz) smoked salmon slices

    400g (14 oz) chicken

    800g (28 oz) pork shoulder/belly (or ready made pulled pork)

    400g (14 oz) prawns (peeled, fresh/frozen)

    200g (7 oz) chorizo (or bacon)

    Dairy

    butter

    300g (10.5 oz) cheddar

    80g (3 oz ) sour cream

    400g (14 oz) full-fat Greek yogurt

    Other

    olive oil

    12 large eggs (12x50g)

    80g pumpkin seeds

    80g almond

    BBQ sauce

    low carb wrap of your choice

    salt & pepper

    Italian/mixed herbs

    paprika

    cumin

    chili flakes

    rosemary dried/fresh

    All groceries for a low carb meal prep

    Instructions

    This low carb meal prep is easy to follow as most dishes are cooked in the oven. 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 smoked salmon or sour cream.

    Equipment

  • scale
  • 1x saucepan measuring 2.4L (10 cups, 81 oz)
  • 2x small baking tray measuring A4 size of paper (13inch x 9 inch)
  • 1x large baking tray
  • 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
  • mixing bowl
  • Slow cooker pork

    Pulled pork in a slow cooker

    1 Place the pork into a slow cooker

    2 Add ½ cup of apple cider vinegar and ½ cup of water to the bottom of the slow cooker

    3 Add 1 tsp salt, ½ tsp pepper, 1 tsp cumin and 1 tsp paprika. Add a squirt of BBQ sauce

    4 Cook on low for 8 hours or high on 6 hours

    5 When done, place the pork into a bowl and shred with two forks. Mix in some a couple of tbsp of the liquid to make it moist but not soggy


    Marinate chicken

    Chicken marinating in a bag

    1 Add 1 tbsp olive oil & 2 tbsp lemon juice
    1/2 tsp salt & 1/4 tsp pepper
    1 chopped clove of garlic
    1 tsp fresh rosemary (1/2 tsp dried)
    into a plastic bag or bowl

    2 Slice 400g (14 oz) of chicken into strips

    3 Add the chicken and mix well to combine. Marinate at least for 30 minutes

    4 Cook the chicken in the oven for 20-30 minutes when you have enough room in there


    Prep veg

    Low carb vegetables being prepped and chopped

    1 Slice 400g (14 oz) pepper and 100g (3.5 oz) of onion. Place on a baking tray. Add 200g (7 oz) cherry tomatoes

    2 Slice 800 (24 oz) of sweet potato into chips and place on a large baking tray

    3 Cube 800g (24 oz) of sweet potatoes and place on a baking tray

    4 Dice 200g (7 oz) of pepper, 100g (3.5 oz) of onion and 200g (7 oz) zucchini. Place into a saucepan

    5Chop 6 cloves of garlic. Divide evenly between the saucepan, the tray with the peppers, onion and tomatoes and the cubed sweet potatoes


    Fajita peppers

    Peppers, onion and tomato on a tray with fajita seasoning

    1 Preheat the oven 180c/350f

    2 Add 2 tbsp olive on the tray with the peppers and season with 1/2 tsp s class="lazyload" alt, ¼ tsp pepper, 1 tsp cumin and 1 tsp of paprika. Add chili to taste

    3 Cook in the oven for 30 minutes


    Sweet potatoes

    Cubed sweet potatoes on a tray seasoned with rosemary

    1 Add 3 tbsp of olive oil on the tray with the cubed sweet potatoes

    2 Add 1 tsp fresh rosemary (1/2 tsp dried), ½ salt and ¼ pepper. Mix well together

    3 Cook in the oven for 30 minutes


    Sweet potato chips on a tray

    1 Add 3 tbsp olive oil on the sweet potato chips

    2 Add 1/2 tsp salt, 1/4 tsp pepper. Mix together

    3 Cook in the oven for 30 minutes


    Prawn chorizo stir fry

    Dice chorizo

    1 Defrost 400g (14 oz) of prawns if they are frozen in lukewarm water

    2 Add 2 tbsp of olive oil to the saucepan with the veg. Turn heat to medium high

    3 While the veg is cooking, dice 200g (7 oz) of chorizo into smaller pieces

    4 Add the chorizo straight away into the saucepan. Cook for 10-15 minutes


    Adding prawns to the mixture of veg and chorzio

    5 Add the prawns into the saucepan. Cook for about 5-8 minutes


    Adding spinach to prawn chorizo stir fry

    6 Add 200g (7 oz) spinach into the saucepan and cook until just wilted.
    Depending on the size of your saucepan you may have to do this in stages, wilting the spinach in before adding more


    Prawn chorizo stir fry in a saucepan

    7 Divide the cooked dish into four portions. Freeze any portions not eaten in the next two days


    Make dirty chips

    Sweet potatoes, pulled pork and cheese

    1 Place 400g (12 oz) of shredded pulled pork into a deep oven dish.

    2 Cover with all of the sweet potato chips

    3 Top it off with 200g (7 oz) shredded cheddar


    A sweet potato pulled pork baked in the oven with cheese

    4 Bake in the oven for 20 minutes, or until golden brown

    5 Divide the dish into four portions. Freeze any portions not eaten in the next two days


    Build wraps

    Bowl with pulled pork and fajita seasoned veg

    Note: To keep the wraps firmer after defrosting and heating, consider making the filling into four portions and assembling on the day of eating.

    1 Place the roasted fajita veg into a bowl. Make sure to include all of the juices

    2 Mix in 400g (14 oz) of shredded pork and fresh cilantro


    Low carb wraps with pulled pork

    3 Divide the pulled pork filling into four portions

    4 Make four wraps (or freeze the filling for later use). Each wrap contains:
    25g (1 oz) of grated cheddar
    4 tsp of sour cream
    Hot sauce of your choice, lemon juice and fresh coriander

    5 Wrap each burrito individually first in parchement paper followed by foil. Freeze any portions not eaten in the next two days


    Chicken & sweet potatoes

    Roasted chicken on a plate with rosemary sweet potatoes and broccoli

    1 If you haven't cooked the chicken yet, roast it in the oven for 20-30 minutes. Alternatively you can fry it on a frying/cast iron pan

    2 When cooked, divide into four portions

    3 Divide the rosemary sweet potato cubes into four portions, and add a portion of chicken to each. Freeze any portions not eaten in the next two days
    Each portion of chicken and sweet potatoes also needs 100g (3.5 oz) of steamed broccoli


    Breakfasts

    Plate with scambled eggs, kale and smoked salmon

    Scrambled eggs with salmon and kale

    Note: This makes two portions. Repeat as necessary

    1 Scramble 4 eggs into 1 tbsp of olive oil. Season to taste with salt and pepper
    2 Steam 200g (7 oz) of kale for 5-8 minutes

    3 Divide the eggs and kale into two portions. Add 50g (2 oz) of smoked salmon to each portion. Store in the fridge


    Bowl with yogurt, blueberries and nuts

    Yogurt with blueberries and nuts

    Note: This makes one portion. Repeat as necessary

    Combine the following ingredients and store in the fridge:
    100g (3.5oz) Greek yogurt
    100g (3.5 oz) blueberries
    20g (1 oz) pumpkin seeds
    20g (1 oz) almonds


    Breakfast options

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

    Breakfast option 1

    1 portion of scrambled eggss, kale and salmon

    Prep needed:

    Make more as needed


    Breakfast option 2

    1 portion of yogurt with blueberries and nuts

    Prep needed:

    Make more as needed


    Lunch

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

    Lunch option 1

    1 pulled pork fajita wrap

    Lunch option 2

    Dirty sweet potato pulled pork chips

    Dinner

    Alternate between dinner option 1 and 2

    Dinner option 1

    1 portion of chicken with rosemary roasted sweet potatoes

    Prep needed:

    Steam 100g (7 oz) of broccoli

    Dinner option 2

    1 portion of prawn chorizo veg stir fry

    Prep needed:

    Fry 1 egg

    Low carb meal prep dishes all done and portioned

    You can do this!

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

    FAQ

    Checkout our guide on the best ways to store ingredients Read more


    Yes, this dish tastes delicious with bacon. You can also use chopped up sausage, cubed ham or even pulled pork.


    Try cooking the sweet potatoes, pulled pork and fajita veg as your main prep . From these ingredients you can prepare the pulled pork wraps, the dirty chips and the chicken dish.

    The veg in the prawn chorizo dish can be chopped a head of time and kept in the fridge. This dish comes together quickly with pre-chopped ingredients.


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