Low Carb Meal Prep (30 Recipes + 4 Weekly Plans)

Meal prep is the single habit that keeps people on low carb. When lunch is already in a container, nobody orders a sandwich. The trouble is that most prep lists stop at recipes and leave you to figure out the rest.

This book gives you thirty batch-friendly recipes, then four complete weeks. Each week has a Sunday prep session in order with times, a Monday to Friday menu for breakfast, lunch and dinner, and a shopping list sorted by store section. Every recipe tells you how long it keeps.

What is inside

• 30 batch recipes for breakfasts, lunches, dinners and snacks
• 4 weekly plans with Monday to Friday menus
• A Sunday prep session for each week, about 90 minutes, in order
• 4 shopping lists sorted by store section
• Storage times and estimated macros on every recipe

Three samples from the book

• Sausage Egg Muffin Cups: serves 6, 10 min prep, 20 min cook. About 2 g net carbs, 17 g protein and 25 g fat per serving (estimated). Key ingredients: 1 lb breakfast sausage, 10 large eggs, 1 cup shredded cheddar, 1/4 cup heavy cream. Tip from the page: Cool completely, then store in a sealed container: 5 days in the fridge or 2 months in the freezer; reheat 45 seconds from chilled.
• Tuna Cucumber Salad: serves 5, 15 min prep, 0 min cook. About 3 g net carbs, 24 g protein and 15 g fat per serving (estimated). Key ingredients: 4 cans (5 oz each) tuna, 2 large cucumbers, 1/2 cup mayonnaise, 1/4 cup diced red onion. Tip from the page: Salt draws water out of the cucumber, so keep the layers apart. Keeps 3 days in the fridge.
• Slow Cooker Beef Chili: serves 6, 15 min prep, 6 hr cook. About 7 g net carbs, 30 g protein and 22 g fat per serving (estimated). Key ingredients: 2 lb ground beef, 1 can (14.5 oz) diced tomatoes, 1 can (6 oz) tomato paste, 1 small onion. Tip from the page: It tastes better on day two. Keeps 5 days in the fridge, 3 months frozen.

Who it is for

You want to eat low carb without a stack of specialty ingredients and without doing math at the stove. Every recipe lists estimated net carbs, protein, fat and calories per serving, worked out from standard ingredient values. Brands vary, so check your own labels if you track precisely.

I cook for a real household, so portions are real, times are honest and every recipe ends with a tip that saves a mistake. Nothing here needs a special appliance or an online order.

Cook once, eat well all week. Print the plan, print the list and shop once.