Keto Meal Prep: A month of Dinners

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”