keto meal prep for $100

Step-by-Step Instructions and Preparation Tips

Step-by-Step Instructions

1. Preheat the oven to 400°F (200°C). Line a baking sheet with foil.
2. Place chicken thighs on the baking sheet. Drizzle with olive oil, then season with salt, pepper, and paprika.
3. Roast the chicken for 40–45 minutes, until skin is crispy and internal temperature reaches 165°F.
4. While the chicken cooks, heat a large skillet over medium heat and add 1 tablespoon butter.
5. Dice onions and mince garlic. Sauté onions for 3–4 minutes until soft, then add garlic and cook 30 seconds.
6. Add ground beef to the skillet. Season with salt, pepper, and Italian seasoning. Cook until fully browned.
7. Steam frozen broccoli and cauliflower according to package instructions. Drain well.
8. In a separate pan, sauté sliced zucchini in olive oil until tender.
9. Stir cream cheese and heavy cream into the ground beef mixture to create a creamy sauce.
10. Add spinach to the beef mixture and cook until wilted.
11. Shred cheddar cheese and portion it for the week.
12. Scramble eggs with butter and a splash of heavy cream for breakfast or extra meals.
13. Let all foods cool slightly, then divide into 14 meal prep containers.
14. Store in the refrigerator for up to 5 days or freeze portions for later in the week.

Preparation Tips

• Let meats cool before sealing containers to avoid excess moisture.
• Drain vegetables well to prevent watery meals.
• Use a kitchen scale to portion meals evenly and stretch ingredients.
• Save chicken bones for homemade broth later.
• Label containers by day to stay organized.

Continue to Page for common questions and additional meal ideas.