5 Beginner Keto Meal Prep Recipes For The Week

Whether you worship at the altar of low-carb high-fat, or just need some new kitchen inspiration, these recipes will make keto meal prep a breeze.


Kelleigh Korevaar |

Whether you worship at the altar of low-carb high-fat, or just need some new kitchen inspiration, these Banting-friendly recipes will make keto meal prep a breeze.

Arman Aucamp, South African adventurer, actor and TV presenter, is in the best shape of his life. His secret? Armand attributes it to Banting and keto – a diet of whole, nude, stripped-down food, with a focus on limiting carbohydrate intake and eating more fat for energy instead.

Related: Are Beans Allowed On The Keto Diet?

Armand isn’t a medical practitioner, dietician or nutritionist. He’s just a guy who’s found a way of eating that works for him. And he’s enjoying it so much, he’s brought out a 2cookbook filled with his favourite recipes.

Good for him. But also, good news for you. Because the recipes in Armand’s book are not only downright delicious – you can also prep them in advance. Meal prep is one of the best ways to ensure you stick to any diet. But if you’re not used to it, it can be easier said than done. From not having the time, to not having the budget, or just not having a clue… it can feel overwhelming. Struggle no more. Armand’s recipes will show you how it’s done. And if you’re an LCHF devotee, he’s done the hard work, so you don’t have to spend your time painstakingly counting your macros to make sure you’re on target.

Ready, Steady, Cook

These recipes make meals for two; so if you’re cooking for one, you can freeze the extra portions and defrost them for quick, easy meals when you’re short on time. Cooking for four? Simply double up.

Monday

Dinner: Aucamp Bolognaise

Tuesday

Lunch: Aucamp Bolognaise | Dinner: Moussaka

Wednesday

Lunch: Moussaka | Dinner: Pork Chops with Cauli Mash

Thursday

Lunch: Moussaka | Dinner: Chicken Roulades

Friday

Lunch: Chicken Roulades | Dinner: Angel Fish and Broccoli

Related: Thinking Of Trying The Ketogenic Diet? Here’s What Keto Beginners Should Know

Monday Night Keto Meal Prep: Aucamp Bolognaise

4 Portions | 10 min prep | 30 min cooking

“This dish is real Aucamp staple food, and it’s probably a staple dish in countless households across the country and around the world, too. It remains one of the easiest dishes to cook, and immediately makes me long for the Aucamp dining table.”

Ingredients:

  • olive oil
  • 1 brown onion, chopped
  • 2 large carrots, chopped
  • 1 celery stalk, chopped
  • 2 garlic cloves, coarsely chopped
  • 500 g 100% beef mince (not extra lean)
  • 1 can (400 g) whole tomatoes
  • 1 can (70 g) tomato purée
  • 1 cup dry white wine
  • 2 T balsamic vinegar
  • 1 T origanum
  • 1 T dried parsley
  • a pinch of red pepper (optional)
  • freshly milled salt and pepper
  • parmesan, coarsely grated

Directions:

  1. Pour some olive oil into a medium-sized pan and heat it over a moderate heat. Fry the chopped onion in the olive oil. Add the carrots, celery and garlic, and continue frying for another 2 minutes.
  2. Fry the mince with the vegetables until light brown.
  3. Add the tomatoes and tomato purée to the mince and cook for about 5 minutes. Use a wooden spoon to mash the tomatoes and stir them thoroughly. Add the white wine, turn the heat down, and let everything simmer for 5 minutes.
  4. Add the balsamic vinegar, origanum, parsley and red pepper (optional). The sweetness of the balsamic vinegar cuts the acidity of the tomatoes. Season with freshly milled salt and pepper.
  5. Place the lid on the pot at an angle and simmer the sauce over a low heat for about 10 minutes to let it reduce slightly. Stir occasionally.
  6. Serve the sauce over Banting “pasta” (spiralised vegetables – Google a recipe if you need one) and sprinkle the parmesan over.
  7. Portion out a serving for Tuesday’s lunch and place it in a single-serving container, ready to grab-and-go.

Tuesday Night Keto Meal Prep: Moussaka

6 Portions | 10 min prep | 20 min baking

Ingredients: 

For The Filling:

  • 2 T butter
  • 1 brown onion, chopped
  • 2 garlic cloves, finely chopped
  • 500 g mince
  • 10 baby tomatoes, halved
  • 2 t tomato paste
  • 1 t ground coriander
  • 1 t cinnamon
  • 1 t dried mint
  • ½ t ground nutmeg
  • juice of ½ a lemon
  • ¼ cup dry white wine
  • 1 t xylitol
  • freshly milled salt and pepper

For The Brinjal Layer:

  • 2 T olive oil
  • 2 large brinjals, sliced
  • freshly milled salt and pepper

For The Cheese Sauce Layer:

  • 125 ml cream
  • ½ cup Greek yoghurt
  • ½ cup parmesan (any hard cheese such as cheddar will also work)
  • freshly milled salt and pepper
  • ½ t nutmeg
  • 2 egg yolks
  • ½ a wheel of feta
  • dried origanum

Filling Directions:

  1. Melt the butter in a deep frying pan over medium heat. Quickly fry the onion, then add the garlic and fry for another 2 minutes.
  2. Add the mince and fry until light brown.
  3. Add the fresh tomatoes and tomato paste and fry for another 2-3 minutes. Then sprinkle over the coriander, cinnamon, mint and nutmeg and fry again.
  4. Add the lemon juice and white wine, and allow to simmer for 10 minutes. 5. Add the xylitol, and season with salt and pepper. Let the sauce reduce by half, then remove from the heat and set aside to cool.

Brinjals Directions:

  1. Preheat the oven to 180°C.
  2. Heat the olive oil in another frying pan and fry the brinjal slices in the olive oil until brown on both sides. Season with freshly milled salt and pepper and set aside.

Cheese Sauce Directions:

  1. Heat the cream and yoghurt over medium heat.
  2. Add the parmesan, and stir until everything has melted.
  3. Season with freshly milled salt and pepper, and stir in the nutmeg. Then remove from the heat and set aside to cool.
  4. Beat the egg yolks separately while waiting for the cheese sauce to cool down. Once it’s cool, fold the yolks into the cheese sauce.

Layer Up Directions:

1. Place a layer of fried brinjal in the bottom of an oven dish. Place all the mince on top, then cover the mince with a final layer of brinjal.

2. Pour the cheese sauce evenly over the moussaka, and sprinkle dried origanum over.

3. Bake in the oven for 20 minutes at 180°C until golden brown.

Portion out a serving for Wednesday and Thursday lunch and place in single-serving containers, ready to grab-and-go.

Related: Paleo vs. Keto Diet: Which Low-Carb Diet Is Right for You?

Wednesday Night Keto Meal Prep: Pork Chops With Cauli Mash

2 Portions | 15 min prep | 30 min baking

Ingredients:

For The Crumbed Chops

  • olive oil
  • 1 egg
  • ½ cup finely grated parme­san
  • ½ cup almond flour
  • 1 t onion powder
  • freshly milled salt and pepper
  • 1 t garlic powder
  • 1 t dried herbs
  • 1 t paprika
  • 2 large pork chops
  • 1 brown onion, cut into slices

For The Cauli-Mash

  • ½ a head of cauliflower
  • 50 ml milk
  • 1 T butter
  • 1 T cream cheese
  • freshly milled salt

Crumbed Pork Chops Directions:

  1. Preheat the oven to 180°C.
  2. Place a sheet of foil on a baking tray and sprinkle olive oil over it.
  3.  Beat the egg in a small mixing bowl.
  4. Mix the parmesan almond flour, onion powder, freshly milled salt and pepper, garlic powder, dried herbs and paprika in a bowl, and sprinkle this mixture over a flat plate.
  5. Dip the chops in the egg. Make certain they are properly covered, then dip them in the parmesan mixture, making sure they are covered on both sides.
  6. Place the chops on the baking tray and bake them in the oven for about 25 minutes, until golden brown. Grill the chops for another 5 minutes to make them nicely crisp and brown.

Cauli Mash Directions:

  1. While the chops are baking in the oven, steam the cauliflower until completely soft.
  2.  Once it’s ready, place the cauliflower in a pot and add the milk, butter, cream cheese and freshly milled salt and pepper.
  3. Use a hand blender to mash the cauliflower until smooth.
  4. Add the egg yolk, and quickly stir the cauliflower with a fork.
  5. Place the pot on the stove and heat the cauli mash over a low heat. Stir continuously. Turn off the heat and cover the pot with a lid to keep its contents warm.

Caramelised Onion Directions:

  1. Fry the onion in olive oil until it caramelises.

To Serve

Serve the chops on a bed of cauli mash, and spoon a generous portion of fried onion on top. Because this recipe only makes two servings, you’ll have the moussaka you pre-portioned for lunch on Thursday.

Related: Eat Fat, Lose Fat: The Ketogenic Diet Is Actually Helping People Drop KG’s – And Quickly

Thursday Night Keto Meal Prep: Chicken Roulades

2-4 Portions | 10 min prep | 25 min baking

“I always think this dish looks so incredibly appealing and artful. But the truth is, it’s really quite simple. Feel free to play around with ideas for fillings – just make sure you’ve removed most of the moisture from whatever you’re using as a filling before you bake the dish. Afri-France! Bon appétit!

Ingredients

  • 4 large chicken breasts
  • 1 camembert wheel, cubed
  • 2 T fresh origanum, chopped
  • 2 jalapeños, chopped
  • 2 T cream cheese
  • 6–8 pecan nuts, roughly chopped
  • freshly milled salt and pepper
  • olive oil
  • 1 punnet white mushrooms, roughly chopped
  • 2 garlic cloves, finely chopped
  • 2 cups spinach
  • 1 punnet baby spinach
  • 2 lemon wedges

Directions:

  1. Preheat the oven to 180 °C.
  2. Place a chicken breast in a plastic sandwich bag, or wrap it in clingfilm, and use a rolling pin to knock it flat, to about 5mm in thickness. Repeat with the other chicken breasts. Take care not to knock too hard and fast, or the chicken might tear.
  3. Mix the camembert, fresh origanum, jalapeños, cream cheese and nuts in a mixing bowl to make the filling. Season with freshly milled salt and pepper.
  4. Use a spoon to place 1-2 scoops of filling on the middle of each chicken breast.
  5. Roll up each chicken breast, then roll each one in a separate piece of foil. Fold the edges of the foil closed to prevent the filling from running out. You should now have what look like four Christmas crackers.
  6. Place the rolled foil parcels on a baking tray and bake in the oven for about 25 minutes.
  7. Heat the olive oil in a frying pan and fry the mushrooms and garlic for 2 minutes. Add the spinach, and continue frying until cooked. Season with freshly milled salt and pepper. Heat again before serving.
  8. Remove the chicken from the oven and let it rest for about 5 minutes.
  9. Remove the foil, and fry the roulades very quickly in a frying pan to add some colour. Place on a cutting board, and slice each portion into 2cm-thick pieces.

To Serve

Serve the roulades on a bed of fried spinach, and squeeze a little lemon juice over the dish.

Portion out a serving for Friday’s lunch and place it in a single- serving container, ready to grab-and-go.

Related: Ketogenic Diets May Help You Live Longer and Improve Your Memory, But There’s a Catch

Friday Night Keto Meal Prep: Angel Fish And Broccoli

2 Portions | 30 min prep | 10-15 min baking

“Angelfish is another reason why I have started to cook fish more often. Let’s be honest, fish is shockingly expensive. Salmon, fresh tuna and even stockfish are prohibitively priced. Well, that’s where angelfish comes in. A most suitable name if you ask me.”

Ingredients:

For The Marinade:

  • ¼ cup olive oil
  • 1 garlic clove
  • juice and zest of ½ a lemon (the other half is used for the fish)
  • 1 T freshly chopped parsley
  • ¼ t ground coriander
  • ¼ t ground cumin
  • freshly milled salt and pepper

For The Fish And Broccoli

  • 2 (200–300 g each) angelfish fillets
  • olive oil
  • 200 g tenderstem broccoli, roughly chopped (ordinary broccoli will also work)
  • 1 cup kale, chopped
  • 1 garlic clove, roughly chopped
  • 1 t fresh ginger, grated
  • 1 T sesame seeds
  • freshly milled salt and pepper
  • ½ a lemon
  • lumps of garlic butter
  • black sesame seeds (optional)

Directions:

  1. Preheat the oven to 200°C.
  2. Place all the marinade ingredients in a food processor and pulse to mix everything thoroughly, but don’t make the mixture too smooth.
  3. Pour the marinade into a shallow dish and place the fish fillets in it. Let the fish stand in the marinade for 10-15 minutes.
  4. Cover a baking tray with a layer of oil, place the fish on top and bake in the oven for 10-15 minutes, until cooked.
  5. Heat the olive oil in a deep frying pan over high heat. Fry the broccoli and kale together for 5 minutes.
  6. Add the garlic, ginger and sesame seeds and fry for another 2 minutes. Season with freshly milled salt and pepper.

To Serve

Serve with a knob of garlic butter on each fillet. And if you want to be extra fancy, garnish with black sesame seeds. (If you’re cooking this recipe for a date, I strongly recommend you do use the black sesame seeds!)

Keen on more keto meal prep recipes to keep you on track this year? You can grab Armand’s cookbook:

Buy Now

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