The greatest challenge for someone attempting to follow a keto diet while also prioritizing protein is rarely cravings. Instead, it’s the monotony associated with eating the same things every day.
These meals are designed to fit into your real life, whether it’s a busy weeknight or meal prepping. You won’t find yourself scavenging the pantry an hour later. Choose some “starter” favorites, mix and match, and build a routine you can sustain.
1) Chicken Thighs And Broccoli
Even on your wildest of days, chicken thighs are forgiving, juicy, and difficult to mess up. Sear these bad boys until the skin is nice and crisp, then finish with garlic butter and toss broccoli into the pan afterwards so that it soaks up the delicious remnants. This is simple and firm dinner. For those in need of extra protein, serve cottage cheese (with salt and pepper of course) on the side.
2) Bunless Bacon Cheeseburgers
Cheeseburgers without buns are still satisfying and help you meet your protein goals. For best results, smach the patties down until they are thin. This helps to achieve those browned edges. Then, finish with a couple slices of bacon and cheese for that extra richness and flavor.
Pair it with some shredded lettuce and pickles, or even a side salad. This will help complete the meal balance so you don’t feel like you are just eating “meat on a plate.” If cheese is a stomach issue for you, replace it with some extra pickles and mustard.
3) Salmon And Asparagus
Salmon is an easy yet upscale protein option as it is simple to prepare and very filling. To prepare salmon, simply roast or pan-sear until it easily flakes apart, and then add a quick lemon-dill mayonnaise for a “restaurant finish.” Asparagus also requires very little effort to prepare and uses a short cook time: just drizzle the spears with olive oil and salt and stick it in a hot oven. After an active day, this dish is ideal as it is light and healthy.
4) 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 bold blue cheese dressing even though it is an elevated salad will give it a real dinner feel. A simple vinaigrette will work, or even just olive oil and vinegar will do. This salad is a rep, as it does not need to be complicated to work.
5) Turkey Taco Bowls
This is a weeknight workhorse meal. Start with browning the turkey and adding taco seasoning and you’re basically done. Cauliflower rice will help keep the carbs low, while still giving you that “bowl meal” satisfaction.
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 works well for meal prep as it will last a few days without getting sad.
6) 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, then this is for you! Ground pork is incredibly versatile, and it works with ingredients such as: cabbage, garlic, and ginger, and soy sauce or coconut aminos.
In just one pan you can have a protein packed and substantial meal that will undoubtedly keep you warm and cozy. 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.
7) Chicken Alfredo Zoodles
I love this style of cooking that makes something look more impressive than it is. For example, 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.
8) Shrimp Scampi
Shrimp is one of the fastest proteins to prepare, and it’s ready to eat in a matter of minutes. Simply sauté them in butter, garlic, and lemon.
No need to overthink the preparation. The roasted Brussels sprouts add some crunch and a hint of bitterness, which provides great contrast to the richness of the scampi sauce. This dish is extremely convenient when you’re starving and don’t have the patience to wait.
9) Greek Chicken Bowl
When eating out of a container, the freshness of the meal is added by the Greek flavors that perform like a cheat code. What makes this chicken greek bowl stand out is the way the chicken is prepared.
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.
10) Chicken Lettuce Wraps
The adventure chili-lime seasoning gives you huge flavor without the sugar. And the lettuce wraps keep your meal feeling light. I like a creamy sauce here as mayo+ lime juice + a pinch of salt gets the job done. If you have kids prepped and ready to eat, make it build-your-own-style so they can assemble their own meals.
11) Pork Chops
Although pork chops can often taste dry, this is typically the consequence of overcooking them. To achieve the best results possible, simply sear the pork and finish cooking it gently, then allow it to rest.
This technique will provide you with the greatest payoff. For sauces, a quick mustard and cream sauce will definitely provide you with an opportunity to impress people without much effort. This option is strong for date nights at home and still fits the plan.
12) Tuna Stuffed Avocados
Hitting a personal best isn’t a requirement for every meal. Some just need to get done. Tuna salad in an avocado is fast and portable. Plus, it’s pretty great for when the fridge is looking empty. You can add celery or diced pickles for crunch, and make sure to add a good amount of salt and pepper!
If you don’t love the taste of canned tuna (totally understandable) you can use canned salmon instead, which is a little richer.
13) Turkey Meatballs
Once you make meatballs, you can eat healthy for days because they are the best batch-cook idea. Turkey meatballs with pesto, roasted tomatoes, and turkey make a great meal without turning it into a carb fest. 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.
14) Loaded Omelet
Eggs are the ultimate kitchen companion and are always available and always helpful. You can get protein quickly with a loaded omelet, and it can also be a great way to empty out 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.
15) Buffalo Chicken Bake
The description is applicable to a Sunday prep meal and a panic dinner option (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 just eat it with a fork, no judgment. If you are sensitive to spice, you can substitute a half hot sauce and ranch for a milder option.
16) Lamb Kofta Patties
Lamb is a protein-rich meat source that has a profound flavor that can make any meal feel exceptional. 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 is a wonderful meal to break the routine, while still maintaining a low carbohydrate intake.
17) Tuscan Chicken
Skillet dinners can often make someone feel accomplished, even with a dirty sink. Chicken cooked in a creamy sauce with spinach is great, and with the addition to sun-dried tomatoes, it provides a sweet and tangy surprise. 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.
18) Sheet Pan Sausage And Peppers
Sheet pan meals are a great option for minimal cooking and cleaning. 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 and you’re good to go.
19) Chicken Shawarma Plate
Shawarma spice is a bit of a jack of all trades. You’ve got cumin, paprika, and garlic, and maybe cinnamon if you’re feeling adventurous. Cook chicken thighs by roasting or pan frying them, slice them, and serve alongside a basic chopped salad. A garlicky mayo sauce will emulate takeout and keep the additional carbs a mystery. If you prep meals, store the sauce separately to keep everything fresh.
20) Baked Cod And Green Beans
Cod is mild and lean and very simple to bake without any real monitoring. To keep it from drying out and to add some flavor with almost no work, you can use herb butter. Green beans are quick to saute and are great if you plan on having leftovers. If cod is unavailable, any white fish should work, just be sure to cook it until it is opaque and flaky.
21) Steak And Eggs
High protein meals that are very filling and that do not require an extensive list of ingredients are always classics. 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. It’s simple, but it gets the job done.
22) Chicken Zoodle Soup
Active individuals can benefit from soup because it is a great source of hydration and protein. To make a simple chicken broth soup, cook and shred some chicken, chop some celery, and add your favorite herbs. To add a little something extra to your broth soup, add some zucchini noodles at the end of the cooking process to avoid them becoming mushy.
This soup is great to have to help your body recover after a workout, give you an energy boost, or if you want something easy to digest. If you want to add more calories to the soup, add some olive oil or chicken.
23) Pulled Pork Lettuce Boats
Pulled pork is a secret weapon in 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. It’s messy in a fun way, like a good weekend meal should be.
24) Fish Salad Plate
While canned fish may not be the most glamorous meal, it is one of the most efficient and sometimes that is the most important thing. 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 as soon as you pop the lid!
Toss them with some leafy greens, olive oil, and a splash of lemon and you have a real meal that requires virtually zero cooking. If the taste is a bit too strong, try starting with mackerel or just add a little more lemon and some extra herbs.
25) Chicken Caesar Salad
A quality Caesar salad is enjoyable due to its blend of flavors and textures being 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 get dressing on the side, some brands are sneaky with added sugar, so check the label before you buy. This is my favorite when I want something that feels light, but it still keeps me full.
26) Beef And Broccoli Stir Fry
If you want to impress the audience with how delicious and sophisticated this dish is, you can prepare beef and broccoli 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 as it will still give you the takeout effect. 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.
27) Baked Feta Chicken
I appreciate the simplicity of this meal as it is a “throw everything in a dish and let the oven do the job” kind of meal. The chicken bakes up juicy under the feta and olives, and with the salty briny flavors, there is no need for added sugars or starches.
It’s wonderful served with roasted zucchini or a quick cucumber salad. If you watch your sodium, use fewer olives and readjust the seasoning after tasting.
28) Savory Protein Bowl
Cottage cheese is versatile, low effort, and high in protein, so it gets the job done. 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 great lunch option if you’re busy because you won’t have to think about it and it’s super easy. Some people find that full-fat cottage cheese is more filling, so it’s really up to you.
