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Meal Prep Keto Dinners for the Week (Save Time & Stay on Track) - Easy, Tasty, and Low-Carb

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings

Ingredients
  

  • Proteins: 8 bone-in, skin-on chicken thighs (about 3 lbs)
  • 2 lbs 80/20 ground beef
  • 12 oz pre-cooked kielbasa or smoked sausage (optional, for variety)
  • Vegetables: 2 heads broccoli, cut into florets
  • 1 head cauliflower, cut into florets
  • 2 medium zucchini, sliced into half-moons
  • 2 bell peppers, sliced
  • 1 red onion, sliced
  • 4 cups baby spinach
  • 8 oz mushrooms, sliced (optional)
  • Fats and Oils: 1/2 cup olive oil or avocado oil
  • 4 tbsp butter or ghee
  • 1/2 cup full-fat sour cream or Greek yogurt
  • 1/2 cup mayonnaise
  • Seasonings: 2 tsp kosher salt (plus more to taste)
  • 2 tsp black pepper
  • 2 tsp garlic powder
  • 2 tsp smoked paprika
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • 1 tsp chili powder (optional)
  • Sauces and Extras: 1/2 cup sugar-free marinara
  • 1/2 cup buffalo sauce or hot sauce
  • 1/2 cup shredded mozzarella
  • 1/3 cup grated Parmesan
  • 2 tbsp soy sauce or coconut aminos
  • 1 lemon
  • Fresh parsley or green onions for garnish

Instructions
 

  • Prep your space: Preheat the oven to 425°F (220°C). Line two sheet pans with parchment. Set out storage containers. Mix a quick spice blend: 2 tsp salt, 2 tsp pepper, 2 tsp garlic powder, 1 tsp onion powder, 2 tsp smoked paprika, 1 tsp oregano.
  • Season the chicken: Pat chicken thighs dry. Rub with 2–3 tbsp oil and half the spice blend. Place skin-side up on one sheet pan. Roast for 35–45 minutes, until skin is crisp and internal temp hits 165°F. Rest 10 minutes.
  • Roast the veggies: Toss broccoli, cauliflower, peppers, red onion, and mushrooms with 3–4 tbsp oil and the remaining spice blend. Spread on the second sheet pan. Roast for 20–25 minutes, tossing halfway, until browned and tender.
  • Cook the ground beef: While pans roast, heat a large skillet over medium-high. Add beef and a pinch of salt and pepper. Cook until browned, 6–8 minutes. Stir in 1 tbsp butter, 2 tbsp soy sauce or coconut aminos, and a squeeze of lemon. Remove half the beef and set aside.
  • Make cheesy beef zucchini bake (2 dinners): To the skillet with half the beef, add zucchini and 1/2 cup sugar-free marinara. Simmer 3–4 minutes. Top with mozzarella and Parmesan, cover, and cook until melted. Portion into two containers with a side of spinach.
  • Make buffalo beef bowls (2 dinners): Mix the remaining beef with 2–3 tbsp buffalo sauce and 1 tbsp butter. Portion over roasted cauliflower and broccoli. Add a dollop of ranch-style sauce (2 tbsp mayo + 1 tbsp sour cream + dash of garlic powder + lemon).
  • Slice the sausage (optional): Pan-sear sliced kielbasa for 3–4 minutes until browned. Portion with roasted peppers and onions, plus a handful of spinach. Drizzle with olive oil and a squeeze of lemon.
  • Finish chicken dinners (2–3 dinners): Pair roasted chicken thighs with remaining roasted veggies. Add a pat of butter on the hot chicken or a spoon of herbed mayo (mayo + lemon + parsley). If you need one more dinner, split larger thighs across two portions.
  • Assemble sauces and extras: Whisk a quick creamy garlic sauce (2 tbsp mayo, 1 tbsp sour cream, 1 tsp lemon, pinch garlic powder). Pack extra buffalo sauce and some grated Parmesan for topping.
  • Cool and store: Let everything cool 15–20 minutes before sealing containers. Label with contents and date.