Keto Recipes

Keto Meal Prep: A month of Dinners

Print Friendly, PDF & Email

First I cook all the veggies and portion them out. The Brussels sprouts are baked with a butter/dijon/stone-ground mustard glaze for 40 minutes. The asparagus is baked at 20 minutes with a butter & lemon sauce. The Zuccini, squash, and onion are pan sauteed in olive oil with garlic, salt, and pepper. The mushrooms are sauteed in olive oil. I steam the green beans and broccoli and put pats of butter on top.

It takes about 18lbs (precooked weight) of chicken thighs for the whole shebang. I cut it all up into bites sized pieces and separate it into six equal portions which I then put into pie tins. I then cover each with one of the marinades and mix it all up by hand, place intot he oven, and cook until 165 degrees by my meat thermometer. I then portion out everything by weight at 8oz of chicken per meal.

I thaw them out over two days, keeping two dinners in the fridge at any time, replacing one from the freezer each night. I microwave them for 6 minutes at half power and they turn out fantastic. Not as good as fresh, but still great.

I also serve the terriaki & mushroom meal with about 6 oz of kimchee which doesn’t freeze or microwave well so I just keep it in the fridge and eat it cold.

Takes about 6 hours all together.

All in all it works out to around 750 calories per meal with around 40-50 grams of fat, 40-45 grams of protein and around 10-15 grams of carbs.

 I forgot to mention that I make all these marinades by mixing in a large measuring cup then pureeing the shit out of them with an immersion blender. Really helps get everything mixed together and “creamy”

Written By

Welcome! I’m Anosh the owner and founder of Low Carb Diet World. I created this website back in 2013 as a way to save keto-low carb recipes and share them with others.

Leave a Reply

Your email address will not be published. Required fields are marked *