On a high-protein keto diet, eating the same things every day gets repetitive.
These meals are designed to fit into your real life, whether it’s a busy weeknight or meal prepping. Choose a few to start, mix and match, and build a routine you can sustain.
Chicken
Chicken Thighs And Broccoli
Chicken thighs are forgiving and difficult to overcook. Sear them until the skin is crisp, then finish with garlic butter and toss broccoli into the pan afterwards so that it soaks up the pan juices. The broccoli cooks in the same pan. For those in need of extra protein, serve cottage cheese (with salt and pepper of course) on the side.
Chicken Alfredo Zoodles
An alfredo sauce can be made quickly from butter, cream, and parmesan. To that, you can add sliced chicken breast or thigh meat. To cook the zucchini noodles, it is best not to overdo it; just warm the noodles to to avoid water from collecting. If you want more fiber, just add a handful of spinach at the last moment.
Greek Chicken Bowl
Greek flavors keep this bowl fresh when you eat it from a container. The chicken preparation is the main step.
The chicken is seasoned with oregano, garlic, and lemon and is placed in the bowl with fresh cucumbers, olives, and feta. The bowl is complemented by tzatziki which also prevents the bowl from being too dry. If you don’t consume dairy, you can make your own vinaigrette with lemon and olive oil to replace the tzatziki.
Chicken Lettuce Wraps
The chili-lime seasoning adds flavor without sugar, and the lettuce wraps keep the meal light. I like a creamy sauce here made from mayo, lime juice and a pinch of salt. If you’re feeding kids, make it build-your-own-style so they can assemble their own meals.
Buffalo Chicken Bake
Make this as a Sunday prep meal or a last-minute dinner if you have cooked chicken. You would combine shredded chicken with cream cheese and hot sauce and a dash of cheddar, and and bake so that it is melty and scoopable. You can serve it with celery, cucumber slices or eat it with a fork. If you are sensitive to spice, you can substitute a half hot sauce and ranch for a milder option.
Tuscan Chicken
This skillet dinner cooks chicken in a creamy sauce with spinach, and sun-dried tomatoes add a sweet and tangy note. It can be served on it’s own or with cauliflower mash. Also, check your sun-dried tomatoes for added sugar. Some brands sneak it in.
Chicken Shawarma Plate
Shawarma spice uses cumin, paprika, and garlic, with cinnamon as an option. Cook chicken thighs by roasting or pan frying them, slice them, and serve alongside a basic chopped salad. A garlicky mayo sauce tastes like takeout without adding carbs. If you prep meals, store the sauce separately to keep everything fresh.
Chicken Zoodle Soup
Soup provides fluid and protein, which helps active people. To make a chicken broth soup, cook and shred some chicken, chop some celery, and add your favorite herbs. Add some zucchini noodles at the end of the cooking process to avoid them becoming mushy.
Have this soup after a workout or when you want something easy to digest. If you want to add more calories to the soup, add some olive oil or chicken.
Chicken Caesar Salad
A Caesar salad is salty, creamy, and crunchy. I recommend getting extra chicken so you have a meal, and leave the croutons off to keep the carbs down. If you buy dressing, some brands add sugar, so check the label before you buy. I make this when I want something light that still keeps me full.
Baked Feta Chicken
Put everything in one dish and let the oven do the work. The chicken stays juicy under the feta and olives, and with the salty briny flavors, there is no need for added sugars or starches.
Serve it with roasted zucchini or a quick cucumber salad. If you watch your sodium, use fewer olives and readjust the seasoning after tasting.
Beef and lamb
Bunless Bacon Cheeseburgers
Cheeseburgers without buns help you meet your protein goals. Smash the patties down until they are thin. This helps to achieve those browned edges. Then, finish with a couple slices of bacon and cheese on top.
Pair it with some shredded lettuce and pickles, or even a side salad. This rounds out the meal. If cheese is a stomach issue for you, replace it with some extra pickles and mustard.
Steak Salad
This recipe can use leftover steak and in about 5 minutes will transform it into a whole new meal. The warm mushrooms and blue cheese dressing make it filling enough for dinner. A simple vinaigrette will work, or even just olive oil and vinegar will do.
Lamb Kofta Patties
Lamb is a protein-rich meat with a strong flavor. Combine ground lamb with garlic, cumin, and parsley and form them into patties for quicker cooking. A refreshing cucumber salad will keep the dish from being too heavy. This meal breaks up the routine while staying low in carbohydrates.
Steak And Eggs
This high-protein meal needs only a few ingredients. This dish suits breakfast, lunch, and (more awkwardly), that 4p.m. “I forgot to eat” moment. If you want to keep things lighter, use a leaner cut and and serve it with some sautéed spinach.
Beef And Broccoli Stir Fry
Beef and broccoli can be made in a skillet. To prepare it, get a thinly sliced steak, and cook it quickly, which means you need to use high heat. After that, combine the steak with broccoli in a separate pan with a sauce consisting of soy sauce, garlic, and ginger, as well as a dash of sesame oil.
If you are on the strict keto diet, do not add sweeteners. It will still taste like takeout. You can serve the dish by itself. However, if you want to increase the volume of the dish, you can serve it with cauliflower rice.
Pork
Egg Roll Bowl
If you want all the taste of a takeout egg roll without the aggravation of dealing with a greasy kitchen and without the wrapper to deal with, this is for you. Ground pork is cooked with ingredients such as: cabbage, garlic, and ginger, and soy sauce or coconut aminos.
This one-pan meal is high in protein. If you’re on a restrictive carb diet, then you may want to keep the carrots to a minimum, and some people like to omit them altogether.
Pork Chops
Although pork chops can often taste dry, this is typically the consequence of overcooking them. Sear the pork and finish cooking it gently, then allow it to rest.
The FSIS safe temperature chart puts pork chops at 145°F with a 3 minute rest.
For a sauce, make a quick mustard and cream sauce. Serve this for a date night at home; it still fits the plan.
Sheet Pan Sausage And Peppers
Sheet pan meals keep cooking and cleanup minimal. Slice up some sausage, peppers and onions, drizzle some olive oil and seasoning, and roast until everything is nicely caramelized. The only thing to look out for when buying a sausage is to choose one with few fillers and low sugar . If you want, you can add a little mustard or aioli to the dish.
Pulled Pork Lettuce Boats
Pulled pork suits meal prep. Cook a shoulder once, and you’ve got days worth of food. To keep it keto, use a low-sugar BBQ sauce for your pulled pork, or make your own sauce using vinegar, spices, and a sweetener of your choice. Then load it into some lettuce ‘boats’ along with pickles for added crunch and a touch of acidity.
Turkey
Turkey Taco Bowls
This is a quick weeknight meal. Brown the turkey and add taco seasoning. Cauliflower rice will help keep the carbs low, while still making a full bowl.
Avocado and sour cream will give you the healthy fats, and if you want a heat element make sure to keep some hot sauce around. This lasts a few days, so you can prep it ahead.
Turkey Meatballs
Meatballs batch-cook well and last for several days. Turkey meatballs with pesto, roasted tomatoes, and turkey make a meal that stays low in carbs. These can be eaten straight from the container whether they are hot or cold. If you are using store bought pesto, be sure to check the sugar content on the label.
Fish and seafood
Salmon And Asparagus
Salmon takes little prep. Roast or pan-sear until it easily flakes apart, and then add a quick lemon-dill mayonnaise. Asparagus also takes little prep and a short cook time: just drizzle the spears with olive oil and salt and stick it in a hot oven. This dish is light, which works after an active day.
Shrimp Scampi
Shrimp is one of the fastest proteins to prepare, and it’s ready to eat in a matter of minutes. Sauté them in butter, garlic, and lemon.
The roasted Brussels sprouts add some crunch and a little bitterness against the rich scampi sauce. This dish is quick when you’re hungry.
Tuna Stuffed Avocados
Tuna salad in an avocado is fast and portable. It needs only a can of tuna and an avocado, so you can make it when the fridge is nearly empty. You can add celery or diced pickles for crunch, and season with salt and pepper.
If you don’t like the taste of canned tuna, you can use canned salmon instead, which is a little richer.
Baked Cod And Green Beans
Cod is mild and lean and bakes without any real monitoring. Herb butter keeps it from drying out and adds flavor. Green beans are quick to saute and keep well as leftovers. If cod is unavailable, any white fish should work, just be sure to cook it until it is opaque and flaky.
Fish Salad Plate
Canned fish is a quick option. Mackerel and sardines are protein-packed and full of omega 3s, and you don’t even have to do anything to prepare them. They’re ready to eat once you open the can.
Toss them with some leafy greens, olive oil, and a splash of lemon and you have a meal with no cooking. If the taste is a bit too strong, try starting with mackerel or just add a little more lemon and some extra herbs.
Eggs and cottage cheese
Loaded Omelet
Eggs are usually on hand. You can get protein quickly with a loaded omelet, and it can use up what’s in your deli drawer. To avoid your omelet becoming rubbery keep your heat moderate and be smooth and steady. If you want to increase the volume of your meal without increasing the carbs you can add some sautéed mushrooms on the side.
Savory Protein Bowl
Cottage cheese is versatile, takes little effort, and is high in protein. Pair it with some black pepper, cut up cucumber, and dill and mix in some cooked chicken or smoked salmon (whatever you have).
It’s a quick lunch option if you’re busy. Some people find that full-fat cottage cheese is more filling, so it’s really up to you.
