Keto Recipes - Created Date : 3.1.2020
40+ Low Carb Recipes You Can Meal Prep
These low carb recipes you can meal prep have got you covered for breakfast, lunch, dinner and snacks! Carb counts listed so you don’t have to hunt them down yourself.
In our Lunch Prep Challenge, I get asked all the time “how can I make this a low carb recipe?”. I’ve come to realize that low carb recipes that can be meal prepped are extremely challenging to find, especially ones that can actually fill you up.
So after scouring the internet, I’m sharing more than 26 delicious low carb recipes that will have you covered for breakfast, lunch and dinner, and the best part? They are all meal preppable. Let’s pretend that’s a word ??
Whether you are diabetic, or are following a low carb diet for weight loss or other reasons, there are a ton of low carb recipes that will hopefully appeal to everyone. These low carb recipes are packed with nutrition and tons of protein to keep you full!
I’m not going to get into the different guidelines for carb intakes from different diets, because I’m not a nutritionist. But I settled on a carb cut-off of 25 g or less for lunches and dinners, and below 15 g for breakfasts and snacks. I am a believer in moderation, and for each of these recipes, you are getting a balanced meal that will fill you up and just happens to be low carb. And can be prepped ahead!
Since this post was originally published I have started regularly sharing lower carb meal prep recipes (between 5-8 g net carbs). Check back regularly for new low carb recipes!
Swaps for low carb recipes:
swap rice with cauliflower rice
swap pasta with zucchini noodles or spaghetti squash
swap potatoes with cauliflower (it makes excellent ‘mashed potatoes’ and is also apparently great in ‘potato salad’)
wraps can be swapped with lettuce (I love romaine for it’s crunch factor)
zucchini slices work great for low carb enchiladas or lasagna
Let’s check out these tasty low carb meal prep recipes!
Disclaimer: nutritional information was obtained from the source of the recipe, and in certain cases, I calculated them using the MyFitness Pal app. They are strictly estimates and not guaranteed to be accurate. See my nutritional disclaimer for more information.
Thank you ??
Looking at integrating some lifestyle changes and these recipes are fabulous.
I don’t feel overwhelmed – in regards to sourcing the ingredients or the cooking.
I like that it has so many different choices.
I appreciate the effort you’ve put in
Hi Fifi, I think the carb counts are probably a bit high on some of these for keto. I have been adding in more lower carb lunch recipes since originally posting this roundup, and have several between 5-10 grams net carbs which should fit in the keto guidelines. Check for them here: https://sweetpeasandsaffron.com/?s=low+carb
Love your recipes! I’m NOT a good cook, but your recipes are easy enough for someone who is lost in the kitchen!
One request…any chance you can add cost per serving? I’m trying to make low-cost, low-carb/calorie lunches that freeze, so any help is super appreciated! I’ve tried to figure it out based on my grocery receipt, but not sure I’m doing the math
correctly. My husband is a diabetic, and I’m sure I’m carb intolerant according to my scale, so thanks for the nutritional facts!
Hi Anna, unfortunately that is not possible; I’m in Canada and our prices are much different than for US groceries. Plus it varies greatly depending on where you are in the country. If you are interested in budget-friendly recipes, you could check out Budget Bytes, she includes cost and I believe she has some meal prep recipes ??
Hi Jayne! Most of my recipes serve 4 people, so maybe you could cut them in half and save some for leftovers? I have lots of meal prep recipes on the site, I don’t do many desserts anymore. Was there a particular type of recipe you’re looking for? (ie: breakfast, lunch, dinner)
I had gestational diabetes with my first pregnancy and realized then how hard low carb was. It’s really eye opening when you count your carbs and I really should do a better job of it from day to day. I love this round up Denise and thank you for including my lettuce wraps!
The Best Healthy Fast Food Options
Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.
Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.
In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.
Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.
Sandwich with cheese and vegetables
One person can customize Subway sandwiches to choose healthy fillings.
Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.
Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.
A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.
Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.
Fast food and diabetes: Tips and options
Fast food and diabetes: Tips and options
Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.
2. Taco Bell
Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.
According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.
One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.
Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.
Vegetarian options are lower in fat than meat options.
Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.
Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.
For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.
McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.
Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.
5. Burger King
Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.
It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.
BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.
Baked potato with knife, sour cream and cheese filling on plate
Baked potatoes can be a healthy fast-food option.
Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.
The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.
Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.
With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes