Keto High Protein Meal Prep for Weight Loss (Low Carb, 5 Days)
A 5-day meal prep plan featuring high-protein, low-carb keto meals that deliver 28-32g of protein per serving to support weight loss while staying in ketosis. Includes four complete recipes: herb-crusted salmon with roasted vegetables, loaded beef and broccoli skillet, zucchini noodles with creamy pesto ground beef, and crispy salmon patties with roasted Brussels sprouts.
Equipment
- large skillet
- baking sheets
- mixing bowl
- spiralizer
- paper towels
- parchment paper
Ingredients
- 2 lbs grass-fed ground beef
- 1.5 lbs wild salmon fillets
- 1 dozen large eggs
- 1 lb ground turkey
- 2 lbs fresh broccoli florets
- 2 bell peppers
- 1 lb Brussels sprouts
- 8 oz mushrooms
- 2 cups spinach
- 4 medium zucchini
- Extra virgin olive oil
- Grass-fed butter
- Full-fat Greek yogurt
- Avocado oil
- Sea salt and black pepper
- Garlic powder and fresh garlic
- Dried Italian herbs
- Dijon mustard
- Lemon juice
- Hot sauce
- Almond flour
- Fresh dill
- Store-bought pesto
Instructions
- Day 1 - Herb-Crusted Salmon: Preheat oven to 400°F. Pat salmon dry and place on parchment-lined baking sheet. Mix melted butter, garlic, Italian herbs, salt, pepper, and lemon juice; brush over salmon. Toss broccoli and mushrooms with olive oil, salt, and pepper on second sheet. Bake both 14-16 minutes until salmon flakes easily and broccoli has crispy edges. Cool and divide into 5 containers.
- Day 2 - Beef and Broccoli: Heat avocado oil in large skillet over medium-high heat. Brown 2 lbs ground beef for 8 minutes, breaking into crumbles. Add garlic and mushrooms, cook 2 minutes. Mix Greek yogurt, Dijon mustard, lemon juice, and salt; stir into beef. Add 2 lbs broccoli, cook 4-5 minutes. Cool and portion into 5 containers.
- Day 3 - Zucchini Noodles with Pesto Beef: Spiralize 4 medium zucchini into noodles. Heat olive oil in skillet, brown 1.5 lbs ground beef for 7 minutes. Stir in Greek yogurt mixed with pesto, season with salt and pepper. In separate pan, heat butter and cook zucchini noodles 2-3 minutes. Combine noodles with beef sauce and portion into 5 containers.
- Day 4 - Salmon Patties: Drain canned salmon and mix with 3 eggs, almond flour, dill, salt, and pepper. Form 10 patties and chill 30 minutes. Toss Brussels sprouts with olive oil, salt, pepper; roast at 400°F for 22-25 minutes until golden. Pan-fry patties 3 minutes per side in ghee. Cool and portion into 5 containers.
Notes
Store all meals in airtight containers in the refrigerator for up to 4-5 days. These meals reheat beautifully without drying out. Meals contain 4-5g net carbs per serving to maintain ketosis. High protein content of 28-32g per serving supports satiety and muscle preservation during weight loss. Prep all meals at once on Sunday for weekday convenience with zero cooking stress.