The Keto Meal Prep Guide (2 Hours a Week)

Meal prep is not about eating five identical containers. It's about doing the annoying parts of cooking once, so weeknights become 10-minute assembly instead of 45-minute cooking.

The 2-hour Sunday routine

1. Preheat oven to 425°F. Start the largest thing first — a whole chicken or a pork shoulder.
2. While the oven works, chop your vegetables. Store them raw in glass containers.
3. Roast two sheet pans of vegetables (30 minutes).
4. Hard-boil 12 eggs.
5. Brown 2 lb of ground meat with onion and garlic — freezes and reheats beautifully.
6. Wash, spin, and store 2 heads of greens.
7. Cook one grain-free 'starch swap' — cauliflower rice or spaghetti squash.

Container recommendations

• Glass rectangular containers (Pyrex) with silicone lids — dishwasher and freezer safe
• Mason jars for salad prep (dressing on bottom, greens on top)
• Silicone bags for portioned ground meat in the freezer
• Small round glass containers for sauces and dressings

Assembly-only weeknight meals

With Sunday prep done, weeknight 'cooking' becomes:

• Monday: Chicken + roasted veg + Caesar dressing — 5 min
• Tuesday: Taco bowl with prepped ground beef — 4 min
• Wednesday: Salmon (fresh, quick sear) + prepped veg — 10 min
• Thursday: Bolognese over prepped spaghetti squash — 6 min
• Friday: Cheese omelet + salad — 8 min

What NOT to prep

• Avocado (browns fast) — cut fresh
• Fried eggs (soggy reheat) — cook fresh
• Delicate greens dressed in advance — assemble at eating time