Low Carb Meal Prep For The Week: How To Start, Expected Weight Loss, & Simple Recipes

A low carb meal plan has many benefits. Studies on the effects and benefits of this diet show that it can help with weight loss and glycemic control in people with prediabetes or diabetes.

A well-constructed low carb diet also:

• Prevents obesity
• May induce ketosis
• Helps with appetite control
• Reduce the prevalence of prediabetes, metabolic syndrome, and type 2 diabetes (1, 2, 3, 4).

Studies on meal planning show that the practice helps people consume a healthier diet and reduces the risk of obesity. 

Research has noted that eating home-cooked meals can:

• Reduce the risk of type 2 diabetes mellitus
• Prevent various chronic diseases.
• Lower calorie intake
• Save money by not eating out (5, 6).

Here’s how to prepare low carb meals for the week to promote weight loss, better nutritional intake, and even money savings.

What Is A Low Carb Meal Prep For The Week?

Low carb meal prep for the week is a meal plan based on nutritious low carbohydrate foods. Depending on your preference, you can prep for:

•  7 days of the week
• Or 3-5 days. 

Use this low carb meal prep for weight loss or the management of blood sugar levels, which is essential for those with diabetes or prediabetes.

Can I Meal Prep For 7 Days?

Yes, you can. If you do not mind eating the same meals for an entire week, you can meal prep for 7 days. Store the foods well in the fridge so they will not go bad.

You can even meal prep for longer than 7 days. If you have the time, you can make some low carb meal prep freezer-friendly meals that can last 2 weeks or even up to a month.

Freezer-friendly meal prep is ideal:

• If you don’t enjoy cooking often
• If you don’t have the time to cook regularly
• For parents with large families who want to save time or not have to cook as often

How Much Weight Can I Lose In A Week On A Low Carb Diet?

According to the Centers for Disease Control and Prevention, normal and sustainable weight is a gradual and steady loss of 1-2 pounds a week (0.45 to 0.9 kg). 

A healthy lifestyle that combines good nutrition, regular physical activity, stress management, and enough sleep sustains this weight loss (7).

A low-carb or healthy diet will likely result in a weight loss of 1-2 pounds per week. However, during the initial weeks of these diets, some individuals may experience a weight loss of more than 2 pounds a week. 

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Research indicates that this initial weight loss is not due to increased fat loss but rather water loss (2, 3).

1. When you reduce your carbohydrate consumption, the body depletes your glycogen stores.
2. Glycogen is a stored carbohydrate consisting of glucose.
3. Water binds to glycogen, and when you use glycogen for energy and do not replace it due to a low-carb diet, the water attached to the glycogen is released, resulting in additional weight loss (2).

Read more: Low-Carb Diet Food List: Stay Healthy While Eating Fewer Carbs

What Happens If I Eat No Carbs For A Week?

As mentioned above, you may experience weight loss, likely from fat and water loss. 

Limiting or eliminating your carb intake could also cause your body to enter ketosis, which switches from burning carbohydrates for energy to primarily burning fats for fuel (3).

Note that ketosis comes with short-term side effects known as the ‘keto flu.’

Common keto flu symptoms include:

• Headache
• Fatigue
• Nausea
• Dizziness
• “Brain fog”
• Feeling faint
• Decreased energy
• Heartbeat alterations
• Gastrointestinal discomfort (8).

Can I Meal Prep On A Low Carb Diet?

Yes, you can prepare low carb meals for the week.

Here Are Tips To Make Your Low Carb Meal Prep Easier

The following tips for easy low carb meal prep should occur a day or two before you start cooking:

• Think Of What You’d Like To Eat, Then Make A Menu

Having a menu helps you better understand which ingredients you need and how long it will take to prepare each meal. Being clear on these aspects will save you money at the grocery store (buying what you need prevents food waste) and time when you start cooking.

• Calculate Your Macros

If you are doing low carb meal prep for the week to help you shed pounds, calculating the macros of the meals on the menu can help you achieve your goals. 

You can also look up meal prep ideas or low carb lunch ideas for weight loss that use your chosen ingredients to find recipes matching your needs and goals.

• Take A Look In Your Pantry

With a list of meals to make, head to the pantry and check off what you have and what you’ll need to buy. Checking the pantry is also a good time to look up low carb substitutes for any high carb items.

Check out this article to learn what you may need for a lazy keto meal plan.

• Head To The Grocery Store Or Farmers Market

Buy anything that was missing from the list or anything that is running low. 

We suggest buying in bulk for low carb meal prep on a budget, but only if you have enough storage space. Groceries in bulk are more affordable in the long run. 

Be sure to purchase fresh foods that are in season, as produce is always cheaper when in season. If the items on your list cause you to go over budget, you can also opt for alternative ingredients.

• Get Meal Prep Containers

Get some containers to store the food for the week. If you have some and don’t think they’ll be enough, get a few new ones.

• Store Ingredients Correctly

If you won’t be cooking on the same day you do your shopping, store everything correctly so nothing spoils. You can also clean fresh foods before storage to reduce the work you must do on meal prep day.

The following tips are for the meal prep day:

• Prep The Ingredients Before You Start Cooking

Preparation helps the cooking process go smoothly and reduces the likelihood of forgetting to add an ingredient to a dish.

• Start With The Dish That Takes The Longest To Cook

Meal prep days are draining, and if you are not well-prepared, you may find that time has gone by and you still haven’t made some dishes. 

Making the most time-consuming dish first removes the possibility of time running out before you finish the dish.

• Clean As You Cook

Cleaning as you go will save you time and the stress of a messy kitchen after cooking. 

Always allow the food to cool before transferring it to the fridge or freezer.

Read more: Healthy Fitness Meals to Fuel Your Workout Every Day

How To Make Quick Low Carb Meal Prep For The Week

All the above points can help you with quick meal prep throughout the week. 

Preparing everything you’d like to eat for the week beforehand allows you to simply reheat everything at dinner or lunchtime—or even at breakfast time for those who also meal-prep their breakfasts.

However, if you do not like reheating meals or eating the same things all week, you should instead learn proper ingredient prep and storage. Know how to properly prep and store your vegetables and proteins so you can simply take them out of the fridge and make them fresh.

What Are Some Tasty Low Carb Meals?

If you are unsure what to make, the following are some low carb meal prep ideas for weight loss. These meals can also work well for dinner.

Low Carbohydrate Healthy Meal Prep Ideas For Weight Loss.

Air-Fried Chicken and Vegetables

Ingredients

• 450g chicken breast, chopped into bite-size pieces 
• 1 cup chopped bell pepper
• 4 minced garlic cloves
• 1 cup broccoli florets
• 1 chopped zucchini
• 2 tbsp olive oil
• ½ onion, chopped
• ½ tsp pepper
• 1 tbsp Italian seasoning
• 1 tbsp Cajun seasoning
• 1 tbsp fresh chopped parsley
• ½ tsp red chili pepper flakes, optional
• ½ tsp salt or crumbled bouillon cube

Directions

1. Preheat the air fryer to 400ºF (200ºC).
2. Add the chopped vegetables and chicken to a large bowl, then add the oil and seasonings.
3. Toss to combine
4. Transfer the seasoned chicken and vegetables to the air fryer and cook for 5 minutes.
5. After 5 minutes, open the air fryer, shake it, and return it to cook for another 5 minutes, or until the vegetables look charred and the chicken bites are fully cooked.

This recipe makes 4 servings (9).

Calories for 1 serving: 306.96

Fats: 18.56 g

Protein: 25.7 g 

Carbs: 9.82 g

Cod With Cauliflower Rice

Ingredients

• ¼ tsp kosher salt
• 4 (6 oz) cod fillets
• ¼ cup teriyaki glaze
• 2 tbsp extra-virgin olive oil
• ¼ tsp ground pepper, plus a pinch
• 2 (10-oz) packages of frozen cauliflower rice

Directions

1. Preheat your broiler to high. Line a baking sheet with foil and place it on a wire rack in the middle.
2. In a small bowl, combine the teriyaki glaze, 1 tbsp oil, ⅛ tsp salt, and ⅛ tsp pepper.
3. Sprinkle the fillets with ⅛ tsp of pepper, then brush 2 tbsp of the sauce over the fillets.
4. Place the fillets on the rack and broil them till they flake with a fork.
5. Cook the cauliflower according to the package instructions.
6. Once cooked, stir in the remaining 1 tablespoon oil, ⅛ tsp salt, and a pinch of pepper for extra flavor.

This recipe makes 4 servings (10).

Calories for 1 serving: 232

Fats: 8 g

Protein: 25 g

Carbs: 12 g

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Almond Flour Cheese Bread

Low carb doesn’t always mean you must give up on your love of bread. 

You can use almond flour cheese bread in low carb meal prep ideas for weight loss.

This bread is excellent for sandwiches, burgers, and breakfast with eggs, coffee, and turkey sausages.

Ingredients

• 2 oz cream cheese
• ⅓ cup almond flour
• 2 teaspoons baking powder
• ¼ teaspoon garlic powder
• ½ teaspoon Italian seasoning
• ¾ cup shredded mozzarella cheese
• 1 egg, beaten
• ½ cup shredded cheddar cheese

Directions

1. Preheat your oven to 425˚F (220˚C).
2. Melt the mozzarella and cream cheese in the microwave for 1 minute, stirring every 20 seconds or until melted.
3. Combine almond flour, baking powder, garlic powder, Italian seasoning, and egg.
4. Once well mixed, add the melted mozzarella and cream cheese and mix until fully incorporated.
5. Stir in the cheddar, shape into a ball, cover, and refrigerate for 30 minutes.
6. Dust a cutting board with a handful of almond flour. Cut the dough into 4 even pieces and roll each into a ball. Cut each ball in half and place the cut side on a greased baking sheet.
7. Transfer to the oven and bake for 10-12 minutes or until golden brown.

You can enjoy it as is or make it into a sandwich with an egg, leafy greens, onions, tomatoes, and avocado (11).

Calories for 1 serving: 381

Fats: 31 g

Protein: 20 g

Carbs: 6 g

Sesame Mince Beef with Zucchini Noodles

Ingredients

• ¼ cup reduced-sodium soy sauce
• 1 tbsp fresh, finely grated ginger
• 1 tbsp monk fruit sweetener
• 2 tbsp apple cider vinegar
• 1 lb ground beef 
• 2 tbsp toasted sesame oil
• 3 minced garlic cloves
• 2 spiralized medium-sized zucchinis

Directions

1. Pour the soy sauce, apple cider vinegar, and monk fruit sweetener in a small jar.
2. Cover and shake the jar til everything is well mixed together.
3. Place a skillet on medium-high heat, add the beef, and cook it for 7-10 minutes, breaking up the mince so it cooks thoroughly.
4. Add the seasonings plus sesame oil to the beef and cook for another minute.
5. Add the sauce you made in step 1 and cook for another minute.
6. Take off the heat and serve with the spiralized zucchini.

This recipe makes 4 servings (12)

Calories for 1 serving: 381

Fats: 30 g

Protein: 21 g

Carbs: 5 g

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30-Minute Chili Lime Shrimp

Ingredients

• 1 tsp ground ancho chile pepper
• 4 minced garlic cloves
• 1 tsp paprika
• ½ tsp salt
• ¼ tsp pepper
• ¼ cup olive oil
• 1 tsp ground cumin
• 1 medium-sized lime
• 1 cup crushed tortilla chips
• 1 cup cherry tomato halves
• ¼ cup chopped fresh cilantro
• 1 medium ripe avocado, peeled and cubed
• 2 pounds uncooked shrimp, peeled and deveined
• Optional: Additional lime wedges and cilantro

Directions

1. Preheat the oven to 425°F.
2. Combine the shrimp, garlic, paprika, ancho chile pepper, cumin, salt, and pepper in a bowl.
3. Zest your lime, cut it in half, and squeeze out the juice. Add the zest and juice to the bowl with the shrimp and other ingredients and toss to combine.
4. Once you have coated the shrimp, transfer everything to a baking tray and set aside.
5. In a smaller bowl, combine crushed chips, cilantro, and oil; sprinkle over the shrimp mixture.
6. Place the baking tray in the oven and bake for 12-15 minutes until the shrimp turns pink.
7. Serve with tomatoes, avocado, additional lime wedges, and cilantro if you use them.

This recipe makes 8 servings (13).

Calories for 1 serving: 230 

Fats: 13 g

Protein: 20 g

Carbs: 10 g

Frequently Asked Questions

• How do I know I’m in ketosis?

Experiencing the ‘keto flu’ symptoms mentioned above is an easy way to tell if you are in ketosis or not. However, if you want to be confident, you can use ketone test kits. These kits test your ketone levels via your blood, urine, or breath.

• Is rice safe to meal prep?

Yes, it is. Rice survives quite well in the fridge or freezer. However, it is high in carbohydrates, so it’s not the best option for a low carb meal prep for the week. 

Riced vegetables like broccoli, cauliflower, and even cabbage are suitable substitutes.

• Can you meal prep eggs?

Yes, you can. The best way to meal-prep eggs is to boil them. If you keep the shell on, they last about a week in the fridge. If you prefer scrambled eggs, undercook them slightly to avoid overcooking them when reheating.

• How to prepare 1 week meals?

The main tips for weekly meal prep:

1. Make your menu
2. Do your shopping following the recipes from the menu
3. Batch cook your meals
4. Store meals in individual containers and freeze any extras

The Bottom Line

Preparing low-carb meals for the week may take time, but it is not as daunting as you think. As long as you have a plan and set aside enough time, you will manage to make your healthy meals, allowing you to go through the week without worrying about what to eat next. Use the tips and recipes mentioned above for a stress-free week of eating!