Keto Meal Prep: A 90-Minute Sunday Routine
One oven, two pans, ninety minutes. Lunches and half your dinners done for the week.
Short answer: Most cooked meat and vegetables keep three to four days in the fridge. Freeze portions for later in the week.
The routine
| Time | Oven | Hob | Counter |
|---|---|---|---|
| 0:00 | Preheat to 220 °C | Boil water for eggs | Chop vegetables |
| 0:10 | Chicken thighs in | 12 eggs on | Mix a dressing |
| 0:20 | — | Brown 1 kg ground beef | Peel eggs once cool |
| 0:35 | Tray of broccoli and cauliflower in | Season beef, add tomatoes | Shred cabbage for slaw |
| 0:60 | Everything out | Beef done | Portion into containers |
| 0:90 | — | — | Wash up, label lids |
Storage times (fridge, airtight)
- Cooked chicken and beef: 3–4 days
- Hard-boiled eggs (peeled): up to 5 days
- Roasted vegetables: 3–4 days
- Freeze anything for days 5–7 on prep day.
Tips
- Keep sauces separate so vegetables stay crisp.
- Weigh portions once into containers, so tracking is easy all week.
- Rotate two prep menus so you do not burn out.
- No time to stand at the hob? A pressure cooker does chicken thighs in 15 minutes (see keto Instant Pot times), and an air fryer handles vegetables and crunchy sides.
Frequently asked questions
How long does keto meal prep last?
Most cooked meat and vegetables keep three to four days in the fridge. Freeze portions for later in the week.
What is easiest to meal prep on keto?
Chicken thighs, ground beef, hard-boiled eggs, roasted vegetables and coleslaw.
This guide is general information for healthy adults, not medical advice. See our medical disclaimer.