Keto Doesn't Have to Be Complicated

The ketogenic diet works — the science is clear on that. But most people quit within 3 weeks because the meal prep feels overwhelming. Tracking net carbs, calculating fat ratios, avoiding hidden sugars... it quickly becomes a full-time job. These 5 batch-cook recipes solve that problem by giving you an entire week of keto meals in under 30 minutes of active cooking time.

1. Sheet Pan Garlic Butter Chicken Thighs

Macros (per serving): 42g Protein | 3g Net Carbs | 28g Fat | 440 kcal

Prep Time: 5 min | Cook Time: 25 min | Servings: 5

Season bone-in chicken thighs with garlic butter, paprika, and Italian herbs. Arrange on a sheet pan with broccoli florets and halved cherry tomatoes. Roast at 220°C/425°F for 25 minutes. The chicken thighs stay juicy for days when reheated, unlike breast meat. Divide into 5 containers — done.

2. Thai Coconut Curry Beef

Macros (per serving): 35g Protein | 6g Net Carbs | 32g Fat | 460 kcal

Prep Time: 10 min | Cook Time: 20 min | Servings: 5

Sear strips of beef sirloin in coconut oil, add Thai red curry paste, full-fat coconut milk, bell peppers, and baby spinach. Simmer for 15 minutes. Serve over cauliflower rice. This is comfort food that happens to be keto — the rich, creamy sauce makes you forget you're on a diet.

3. Mediterranean Egg Muffins

Macros (per 3 muffins): 24g Protein | 4g Net Carbs | 18g Fat | 280 kcal

Prep Time: 8 min | Cook Time: 20 min | Servings: 5 (15 muffins total)

Whisk eggs with crumbled feta, sun-dried tomatoes, kalamata olives, and fresh spinach. Pour into a greased muffin tin and bake at 180°C/350°F for 20 minutes. These portable egg muffins are the perfect grab-and-go keto breakfast or snack.

4. Salmon & Avocado Power Bowls

Macros (per serving): 38g Protein | 5g Net Carbs | 30g Fat | 450 kcal

Prep Time: 10 min | Cook Time: 12 min | Servings: 4

Pan-sear salmon fillets with lemon and dill. Serve over a bed of mixed greens with sliced avocado, cucumber, pickled red onion, and a tahini-lemon dressing. Omega-3 fatty acids from salmon and monounsaturated fats from avocado make this the ultimate brain-fuel bowl.

5. Zucchini Noodle Bolognese

Macros (per serving): 30g Protein | 8g Net Carbs | 22g Fat | 370 kcal

Prep Time: 10 min | Cook Time: 20 min | Servings: 5

Brown ground beef with garlic, onion, and Italian seasoning. Add crushed tomatoes (low-sugar brand) and simmer. Spiralize zucchini for noodles. This classic Italian comfort dish with a keto twist delivers all the flavor with a fraction of the carbs.

Track Your Keto Macros Effortlessly

Staying in ketosis means keeping net carbs under 20-50g daily. Instead of manually logging every ingredient, just snap a photo of your meal prep containers with Scan Chef. Our AI instantly calculates net carbs, fat-to-protein ratios, and tells you whether you're on track for ketosis.