Without a strategic approach to low-carb eating, people risk experiencing energy crashes, persistent hunger, and potential metabolic challenges that can derail their wellness goals. After years of developing nutritious meal prep recipes, I’ve narrowed down the top 32 low-carb meals for meal-prepping mastery to help you find nutritional balance while keeping your taste buds satisfied.
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32 Low Carb Meals for Meal Prepping Mastery
Meal prepping is a game-changer for busy folks who want to eat healthy without the daily cooking hassle. When you’re following a low-carb lifestyle, it’s especially important to stay on track. These 32 delicious low-carbohydrate recipes are designed for meal prepping, making your week easier and tastier!
Remember that these recipes are just a starting point. Feel free to get creative and experiment with different ingredients and flavors to create your own perfect meal prep plan that is low in carbohydrates. With a little planning and preparation, you can enjoy delicious and healthy meals for the whole week or month.
Breakfast
Meal prepping breakfast gives you a quick, low-carb option ready to go. This prevents those morning carb cravings from derailing your diet.
1. Bacon and Egg Cups
Bacon and egg cups are low-carbohydrate because they focus on protein and fat from the eggs and bacon, skipping bread or high-carb sides. They’re great for meal prep beginners as they hold up well in the fridge. Line a muffin tin with bacon, crack an egg into each, top with cheese and seasonings, and then bake at 350 degrees Fahrenheit for 15-20 minutes.
2. Chia Seed Pudding
Naturally low in carbs, chia seeds provide fiber and healthy fats, making this pudding a filling and portable breakfast option that can last for the whole week. Combine chia seeds, almond milk, sweetener, and vanilla. Refrigerate overnight, and then top with your favorites before serving.
3. Smoked Salmon and Cream Cheese Omelette
Eggs and smoked salmon offer protein and healthy fats without carbs. Whisk eggs with dill, salt, and pepper. Cook in a pan until almost set, and then top with smoked salmon and cream cheese.
4. Coconut Flour Pancakes
Using coconut flour instead of wheat flour significantly reduces the carbs. Combine coconut flour, eggs, almond milk, sweetener, baking powder, and coconut oil. Cook pancakes on a griddle.
5. Keto Smoothie
This smoothie packs protein, healthy fats, and fiber from ingredients low in carbohydrates. Blend spinach, almond milk, protein powder, avocado, chia seeds, and sweetener until smooth. Prepare smoothie ingredients in individual bags for easy blending each morning.
Lunch
Prepping low-carbohydrate lunches in advance helps you avoid unhealthy temptations and stay satisfied throughout the day. It’s one of the best ways to keep your energy levels stable and carb intake in check.
6. Chicken Salad Lettuce Wraps
Using lettuce wraps instead of bread keeps this chicken salad low in carbohydrates. Combine chicken, mayonnaise, celery, onion, grapes, and walnuts, and then serve in lettuce cups. Tip: prepare the chicken salad in advance and store it separately from the lettuce wraps.
7. Tuna Salad With Avocado
Tuna and avocado provide healthy fats and protein, keeping this salad low in carbohydrates yet satisfying. Combine tuna, avocado, mayonnaise, red onion, celery, lemon juice, salt, and pepper. You can use properly stored canned tuna when you’re on a tight budget.
8. Zucchini Noodles With Pesto and Shrimp
Zucchini noodles replace high-carb pasta, and the shrimp and pesto provide protein and flavor. This zucchini dish can be part of bodybuilding meal prep ideas to build muscle. Spiralize zucchini, sauté shrimp with garlic, and then toss zucchini noodles with pesto and shrimp.
9. Ground Turkey and Cauliflower Rice Bowls
Cauliflower rice stands in for high-carb rice, and ground turkey offers lean protein, making these bowls a healthy and convenient meal prep option. Sauté ground turkey with vegetables and serve over cauliflower rice. Portion out and reheat throughout the week.
10. Steak Salad with Avocado Dressing
This salad focuses on protein and healthy fats from the steak and avocado, skipping high-carb croutons or dressings. Grill steak to your liking, make avocado dressing, toss greens with dressing, and top with sliced steak. You can cook the steak in advance and store it separately from the salad ingredients.
11. Big Mac Salad
This deconstructed burger skips the bun, significantly reducing carbs, and the components can be layered in a jar for a grab-and-go lunch. Brown ground beef and season. Layer ingredients in a jar or container.
12. Taco Salad
Similar to the Big Mac Salad, this version ditches the tortilla for a low-carbohydrate option with the flavors of a taco. Brown ground beef and season. Layer the ground beef, lettuce, tomato, onion, cheese, salsa, sour cream, and avocado in a jar or container.
13. Egg Roll in a Bowl
This dish recreates the flavors of an egg roll without the carb-heavy wrapper. Brown ground pork and season, then stir in coleslaw mix and cook until wilted. You can make a large batch of the egg roll in a bowl mixture and portion it into individual containers for easy reheating.
14. Chicken Fajita Bowls
Whenever I want to whip something up after a tiring day of work, chicken fajita bowls are among my go-to easy Monday dinner ideas for the family. Sauté chicken and vegetables with fajita seasoning, and then serve over cauliflower rice. Portion out and reheat throughout the week.
15. Shrimp Scampi with Zucchini Noodles
Zucchini noodles replace pasta in this light and refreshing dish while keeping the whole dish low in carbohydrates. Sauté shrimp with garlic and white wine. Toss with zucchini noodles and lemon juice.
Dinner
Do you want to prevent impulsive takeout orders or carb-heavy convenience foods for dinner? With prepped low-carb dinners, you can enjoy healthy and delicious meals even on your busiest nights.
16. Sheet Pan Chicken Fajitas
This recipe skips the tortillas, focusing on protein and vegetables for a low-carb meal. Toss chicken, bell peppers, and onions with fajita seasoning. Roast on a baking sheet at 400 degrees Fahrenheit for 20-25 minutes.
17. Salmon With Roasted Vegetables
Salmon and roasted vegetables offer a balanced low-carbohydrate meal with healthy fats and fiber, and it’s easy to customize with your favorite vegetables. Roast salmon, broccoli, Brussels sprouts, olive oil, salt, and pepper on a baking sheet at 400 degrees Fahrenheit for 15-20 minutes. Add quinoa to turn the dish into a meal prep bowl.
18. Chicken Stir-Fry
This stir-fry skips the rice or noodles, focusing on protein and vegetables to reduce carbohydrates. Stir-fry chicken, broccoli, carrots, snap peas, soy sauce, ginger, and garlic in a pan until cooked through. Tip: use leftover cooked chicken.
19. Beef and Broccoli
This classic dish is naturally low in carbohydrates when served without rice, and it’s a simple and satisfying Crock-Pot freezer meal. Stir-fry beef and broccoli in a pan until cooked through. Thicken sauce with cornstarch.
20. Pork Chops With Green Beans
Pork chops and green beans provide a lean protein and low-carbohydrate vegetable combination, and the pork chops reheat well for easy meal prepping. Pan-fry or grill pork chops. Sauté green beans with olive oil, salt, and pepper.
21. Meatballs With Zucchini Noodles
Zucchini noodles replace pasta in this dish, making it a flavorful dish that can cut down on carbs. Make meatballs using ground meat and simmer in marinara sauce. Serve over zucchini noodles and top with Parmesan cheese.
22. Chicken Curry
This curry uses coconut milk and plenty of vegetables for a flavorful meal low in carbs. Cook chicken in coconut milk with curry powder, cauliflower, broccoli, and peppers. Pair this dish with brown rice to keep the carbs down.
23. Shepherd’s Pie With Cauliflower Mash
Cauliflower mash replaces high-carb potatoes in this comforting dish, making it a low-carb and satisfying meal prep option. Brown ground lamb, carrots, peas, and onions. Top with cauliflower mash and bake until golden brown.
24. Bell Pepper Boats
Packed with vitamins, minerals, and antioxidants, bell peppers are among the most versatile ingredients you can use for low-carb snacks. Fill halved bell peppers with ground meat, vegetables, and tomato sauce. Top with cheese and bake at 350 degrees Fahrenheit.
Snacks
One of the main challenges of following a low-carbohydrate diet is keeping your blood sugar balanced and your cravings under control. Having pre-portioned, low-carb snacks readily available helps curb hunger pangs and prevents you from reaching for high-carb treats between meals.
25. Hard-Boiled Eggs
Eggs top the list among the most reliable sugar-free foods. Eggs are a classic low-carb, high-protein snack that can be hard-boiled in advance for grab-and-go convenience. Hard-boil eggs and store them in the refrigerator.
26. Almonds and Cheese
This combination provides healthy fats and protein, keeping you satisfied between meals. Portion out almonds and cheese into individual containers. Drizzle some honey.
27. Celery Sticks with Almond Butter
Celery and almond butter offer a crunchy and satisfying low-carbohydrate snack with fiber and healthy fats. Fill celery sticks with almond butter. For weekly meal preps, wash and cut celery sticks ahead of time and store them in the fridge.
28. Cucumber Slices With Cream Cheese
This refreshing snack is low in carbs and calories. It’s a simple and healthy option for meal prepping. You simply need to top cucumber slices with cream cheese.
29. Avocado Deviled Eggs
Avocado adds healthy fats and flavor to these deviled eggs, making them a satisfying and low-carb snack that can be prepped ahead of time. Mash hard-boiled egg yolks with avocado, mayonnaise, mustard, salt, and pepper. Fill egg whites with mixture.
30. Berries with Whipped Cream
Berries are naturally low in carbs and high in antioxidants. The whipped cream adds a touch of sweetness and richness to this simple snack. Top berries (strawberries, blueberries, raspberries) with whipped cream.
31. Kale Chips
These baked kale chips offer a crunchy and healthy alternative to potato chips. Toss kale with olive oil and salt. Bake at 350 degrees Fahrenheit until crispy.
32. Parmesan Crisps
Made with just Parmesan cheese, these crisps are low in carbohydrates and flavorful, and they can be enjoyed with your favorite dips or on their own. Place small piles of Parmesan cheese on a baking sheet. Bake at 375 degrees Fahrenheit until golden brown and crispy.
Related Questions
What Would Be Considered a Low-Carb Meal?
A low-carb meal typically contains fewer than 50 grams of carbohydrates and focuses on protein, healthy fats, and non-starchy vegetables. These meals strategically limit refined sugars and grains while prioritizing nutrient-dense ingredients that support metabolic health.
How Can Meal Prep Support a Low-Carb Diet?
Meal prep is a game-changing strategy for supporting a low-carb diet by allowing you to plan, prepare, and portion-controlled meals in advance that align with your nutritional goals. By pre-preparing low-carb meals, you can resist impulse eating, maintain consistent nutritional intake, and streamline your dietary commitments.
Conclusion
I hope these low-carb dishes will empower you to manage your nutritional needs and improve your health. Take the first step towards your nutritional revolution by exploring more of my meal prep recipes with low-carb solutions to simplify your dietary journey.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
