Weight Loss Meal Plans

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Easy Keto Carb Cycling Meal Prep | 5 Days in 1 Hour

Easy & Healthy Meal Prep (Keto & Paleo)

I have another meal prep post for y’all today! I’m sharing a Full Work Week of Easy Meal Prep, which will include breakfast, lunch, and snack options. In the near future, I’ll be doing a post for easy dinner meal prep as well!

This meal prep will be an example of the eating style I personally stick to, which is called Keto Carb-Cycling. So, Monday and Thursday will be my moderate carb days where I include some healthy starchy, paleo-friendly carbs. And, Tuesday, Wednesday, and Friday will be my low carb, Keto days.

The idea behind this week’s meal prep post is to show you how you can prep easy, healthy meals in one hour. The key to getting this meal prep done in one hour is to start by prepping the items that take the longest to cook first: sweet potatoes & chicken legs.

Below is the order I suggest prepping your recipes to maximize your time in the kitchen:

  • Sweet Potatoes
  • Chicken Legs
  • Beef Mixture (for stuffing the sweet potatoes)
  • Lemon Glaze (to season chicken legs)
  • Creamed Spinach
  • Turkey Breakfast Sausage
  • Veggie Egg Scramble
  • Breakfast Smoothies
  • Snacks: Celery Sticks with Ranch & Boiled Eggs

Monday & Thursday (Carb Days) Menu:

  • Breakfast – Fat Burning Smoothie
  • Lunch – Taco Stuffed Sweet Potato

Tuesday, Wednesday, & Friday (Keto Days) Menu:

  • Breakfast – Veggie Egg Scramble & Turkey Breakfast Sausage
  • Lunch – Lemon Pepper Chicken Legs & Creamed Spinach

Snack Options During the Week:

Comment below if you give this week’s meal prep a try! **If you’re looking for great meal prep containers that are glass (not plastic), here are the ones I use.

Watch Recipe Video Below…

https://youtu.be/5MraZ3pW1tA
Taco Stuffed Sweet Potatoes

This recipe is paleo friendly, gluten free, and dairy free.

Servings: 2
Ingredients
  • 2 Medium Sweet Potatoes
  • 1/2 Tbsp Coconut Oil
  • Sea Salt (to taste)
  • 1/2 lb Grass-fed Ground Beef
  • 2-3 Tbsp Your Favorite Taco Seasoning (see mine in notes below)
  • 1/4 C. Onion, chopped
  • 1/4 C. Bell Pepper, de-seeded & chopped
  • 1/4 C. Tomatoes, diced
  • Avocado (to taste as a topping)
Instructions
For the Sweet Potatoes:
  1. Preheat oven to 375 degrees F. ** If using an air fryer, set to bake option at 375 degrees F.  

  2. Coat/rub sweet potatoes with coconut oil and sea salt.  Cook until soft throughout.

For the Beef Mixture:
  1. Cook ground beef in a skillet over medium heat until 75% done.  Then, add the chopped onion and bell pepper.  Continue to cook until beef is done and onion and bell pepper are slightly soft.

  2. Add taco seasoning and mix well.  Then, add diced tomatoes and mix again. **If you’re using leaner ground beef, you may need to add a bit of water to keep the beef mixture moist.

  3. Once the potatoes are done, cut them down the middle and scoop out about 75% of the potato and add to a mixing bowl.  Then, add the beef mixture to the mixing bowl and mix until fully combined.

  4. Add this mixture back into the potato skins.  Add avocado slices on the side to enjoy with your Taco Stuffed Sweet Potatoes.  **You can may have some leftover… just add it to your meal prep containers on the side.  

Recipe Notes

ITEMS USED:

 

My Favorite Meal Prep Containers

Ninja Foodi (Air Fryer & Pressure Cooker in One)

Organic Taco Seasoning

 

 

Lemon Pepper Chicken Legs

This recipe is low carb, keto, and paleo friendly.

Servings: 3
Ingredients
  • 6 Organic Chicken Legs (with skin on)
  • 1 Tbsp Avocado Oil or Coconut Oil
  • Sea Salt (to taste)
  • 2 Tbsp Grass-fed Ghee or Butter (melted)
  • Zest from 1/2 a Lemon
  • 1 Tbsp Fresh Lemon Juice
  • 1/2-1 tsp Black Pepper
Instructions
  1. Preheat oven to 375 degrees F.  Wash chicken legs and pat dry.

  2. Drizzle oil over chicken legs along with the sea salt.  Coat/rub oil and salt onto the chicken legs.  Place legs into a baking dish and bake for 30 minutes.

  3. While the legs are baking, lets prepare the lemon glaze.  In a small bowl, add the melted butter or ghee.  Then, add the lemon zest and lemon juice.  Mix well.

  4. Once the legs have cooked for 30 minutes, remove from oven and coat with the lemon glaze.  Then, generously sprinkle the black pepper onto the legs.  Place chicken legs back into the oven and cook for 5-10 more minutes or until fully cooked through.  You can also broil the legs for a few minutes if you want the skin to be crispy.  Remove legs from oven once done.

Recipe Notes

ITEMS USED:

 

Grass-fed Ghee

Avocado Oil

Celtic Sea Salt

Creamed Spinach

This recipe is low carb, keto, and paleo friendly.

Servings: 3
Ingredients
  • 1 10 oz Packet of Frozen Spinach
  • 1 Tbsp Coconut Oil
  • 1/2-1 Yellow Onion, chopped
  • 2-3 Garlic Cloves, minced
  • 1/2 tsp Sea Salt
  • 1/4 tsp Black Pepper
  • 2 Cans Full-Fat Coconut Milk (will be using the cream)
  • 1/2-1 Tbsp Fresh Lemon Juice
Instructions
  1. Defrost spinach by placing it in warm water for a few minutes.  Then, strain the liquid using a nut milk bag or cheese cloth.  Squeeze tightly to make sure all of the liquid is drained.  Roughly chop the spinach.

  2. In a skillet over medium heat, add the coconut oil and chopped onion.  Saute the onion until it’s translucent and soft.

  3. Then, add the spinach, pepper, salt, and minced garlic and saute for 2-3 more minutes.  Next, add the cream from 2 cans of coconut milk (see notes below).  Mix until fully combined.  Add lemon juice and let saute for a few more minutes until spinach is softened.

  4. ENJOY!

Recipe Notes

**Coconut cream is the cream that sits on top of a can of full-fat coconut milk.  Typically the cream will separate at room temperature, but you can also place the cans in the refrigerator over night to make sure it separates.  You can usually find full fat coconut cream in the Asian or Spinach section of the grocery store.  It may also be on the baking aisle.  

 

ITEMS USED:

 

Full Fat Coconut Milk (example of what it looks like)

Celtic Sea Salt

Turkey Breakfast Sausage

This recipe is low carb, keto, and paleo friendly.

Servings: 8 patties
Ingredients
  • 1 lb Ground Turkey
  • 1 tsp EACH of Garlic Powder, Dried Sage, Red Pepper Flakes, Italian Seasoning, Paprika, & Sea Salt
  • 1/2 tsp EACH of Onion Powder & Black Pepper
  • 1 Tbsp Coconut Oil
Instructions
  1. Add all ingredients to a mixing bowl and mix with hands until seasonings are fully worked into the ground turkey.

  2. Add coconut oil to a skillet over medium heat.  Separate turkey mixture into 8 equal parts and form into patties.  Cook patties on each side until fully cooked through and slightly golden.  Enjoy 2 patties as 1 serving.

Veggie Egg Scramble

This recipe is low carb, keto, and paleo friendly.

Servings: 3
Ingredients
  • 6 Organic Eggs
  • 1/4 C. Unsweetened Almond Milk
  • Sea Salt (to taste)
  • Black Pepper (to taste)
  • 1 Tbsp Coconut Oil
  • 1/2 of a Bell Pepper, de-seeded & chopped
  • 2 Handfuls of Spinach
Instructions
  1. Add eggs, almond milk, pepper, and sea salt to a mixing bowl and whisk until fully combined.  Set aside.

  2. Add coconut oil to a skillet over medium heat and saute bell pepper until slightly soft.  Then, add the spinach and continue to saute until spinach is wilted.

  3. Add the egg mixture and continue to cook until eggs are fully cooked through.  ENJOY!

Fat-Burning Breakfast Smoothie

This recipe is paleo friendly.

Servings: 2
Ingredients
  • 1 C. Unsweetened Almond Milk
  • 1 Frozen Banana
  • 1/2 C. Frozen Blueberries
  • 4 Tbsp Ground Chia Seeds
  • 2 Scoops Collagen Protein Powder
  • 3-4 Handfuls Spinach
Instructions
  1. Add all ingredients to a blender and blend until smooth.  **To preserve the nutrients in the smoothie, add some fresh lemon juice.  ENJOY!

Recipe Notes

ITEMS USED:

 

My Favorite Collagen Protein Powder

5 Make-Ahead Fat Burning Breakfast Smoothies (paleo & keto)

Smoothies have a special place in my heart. I just love them. Not only do they taste delicious, but it’s the easiest way to get in greens and nutrient-dense produce without actually having to cook or eat a salad every single day… Lol! Plus, smoothies are so flexible. You can literally have any flavor combination… Continue Reading

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