Friday, February 16, 2024

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Low Carb Breakfast Meal Prep

Broccoli & Cauliflower Rice Quiche

Low Carb Meal Prep Recipes for Breakfast, Lunch and Dinner! – Mind Over Munch

A breakfast literally loaded with veggies for the win! This quiche is packed with all the protein from the eggs and produce that you need to start your day off right! 10grams protein & 5 grams carbs per serving

Peanut Butter Chocolate Chia Pudding is a healthy breakfast that taste like an indulgent dessert. Made ahead and packed with protein! Gluten and Dairy Free 21 grams protein & 18 grams carbs per serving

Spinach and Tomato Goat Cheese Quiche is a divine combination of savory spices, fresh veggies, and tangy goat cheese. Its the perfect protein-packed breakfast to make ahead and enjoy all week! 10g Protein & 3g Carbs per serving.

Here is a simple recipe for you that is super easy to prep and can make a delicious breakfast or portable lunch all week long! 8 grams protein & 2 grams carb per egg cup.

Not just another egg muffin recipe. These Bacon Zucchini Egg Muffins are an easy meal prep friendly breakfast option that will keep you full all morning long! 10grams protein & 2 grams carb per egg muffin.

Cheesy Zucchini Tortilla Quiche is packed with layers of tortilla strips and zucchini shreds in between fluffy savory cheesy eggs. Its a high protein, spicy, balanced way to start your day! 16grams protein & 18grams carbs per serving.

These Bacon & Chive Easy Drop Biscuits are super quick to whip up and packed with flavor, the perfect complement to gravy, chili, or naked with butter for breakfast! Paleo, low carb, gluten-free 14grams protein & 12 grams carb per biscuit

Power Hour: How I Get The Prep Done

With under two hours on the clock, this plan walks you through prepping nearly all of your meals for the week ahead. My approach to meal prep is all about efficiency, multitasking, and embracing the meanwhile. This means I always start with the tasks that take the most time, and I aim to take advantage of those sporadic hands-off moments

My Sunday afternoon prep list is as follows :

  • Cook chili: I prep the components to start the chili. While the aromatics are cooking, I clean and chop about 12 ounces of mushrooms . I add the chicken thighs and remaining ingredients to the pot, bring the chili to a boil, then let it simmer for about 15 minutes over low heat.
  • Make egg casserole: Meanwhile, I preheat the oven to 375°F, prepare the egg casserole, and bake it for about 50 minutes.
  • Shred chicken and simmer chili: By now its time to remove the chicken thighs from the chili and shred the meat. Then I return the shredded chicken to the pot and simmer for another 30 minutes.
  • Brown beef and sauté the vegetables for Buddha bowls: Meanwhile, I prepare the components for the Buddha bowls by browning a pound of ground beef in a skillet. I drain any rendered fat and transfer the meat to a plate. To minimize dishes, I wipe the skillet clean and use it to sauté the broccoli rice and bok choy, both of which take just a few minutes to become tender.
  • Make tuna salad: I chop the vegetables and herbs, then mix in the tuna and vinaigrette for a double batch of tuna salad for a week of lunches.
  • Roasted Cauliflower Breakfast Bowls

    Most freezable breakfast bowl recipes use potatoes for the base. Obviously thats not an option for me, or for you. So I used the classic potato replacement: cauliflower.I decided to roast the cauliflower first, to help remove moisture and to amp up the flavor. Then I topped each with some breakfast sausage, scrambled eggs, green onion, and plenty of Cabot Seriously Sharp.

    I froze them for a few days, and I was so pleased with how well they reheated. I was worried that the cauliflower might release too much moisture and the eggs would get over-cooked. Thankfully, my fears were unfounded. Theyve made wonderful breakfasts all week long.

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    Keto Green Smoothie Recipe

    Macros: 320 calories, 24 grams fat, 7 grams net carbs, & 38 grams protein.

    Prepare the perfect Keto green smoothie with this simple recipe and find expert tips for crafting your keto smoothie recipe utilizing low-carb fruits, vegetables, and other delicious ingredients.

    Whether you are starting a ketogenic diet or just looking for a reliable keto-friendly breakfast smoothie recipe to add to your weekly meal prep, here are some tips for building nutrient-dense keto smoothies.

    Tips For Prepping Your Breakfast

    Low Carb Breakfast Meal Prep Bowls
  • Start small. Pick simple breakfast recipes to start with- the overnight oats will take just 10 minutes to prep and are an easy option to fit into your schedule
  • Love your freezer. Many breakfast recipes are freezer-friendly: breakfast burritos, breakfast sandwiches, egg muffins and more. Putting in a weekly or monthly prep session will stock you up and set you up for success.
  • Get the right containers. The right containers help keep your food fresh, and reheat it evenly. From meal prep containers to mason jars, check out my favorite meal prep containers.
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    Stuffed Zucchini With Bacon

    A zucchini boat, prepared with bacon, riced veggies and cheese! Another low carb idea that would be perfect over the summer, when zucchini is in season.

    • 1 zucchini sliced length wise in half 33 cal, 0 fat, 6 carbs,
    • 2 slices of bacon cooked and chopped into crumbs 120 cal, 9 fat, 0 carbs,
    • ½ cup prepared riced veggies 25 cal, 0 fat, 5 carbs,
    • ¼ cup of cheese 110 cal, 9 fat, 1 carb,
    • Salt and pepper to taste

    12 Carbs, 288 calories, 18 fat

    Tortillas After Bariatric Surgery

    You may be wondering if tortillas are okay to have in your diet after bariatric surgery? It depends.

    Some people complain that bread like textures after weight loss surgery are too gummy or become stuck. If this is the case for you then tortillas would not be a good option to include in the diet after bariatric surgery. Instead consider and egg wrapped burrito.

    Another concern that you may have after weight loss surgery is that the tortilla may be too high in carbohydrates and calories. Typically taco size tortillas can fit into a healthy diet after bariatric surgery. If youre unable to meet protein needs while eating the tortilla then consider eating only half of the tortilla and focus on eating protein.

    If you do choose to include tortillas in your diet then aim to have one higher in fiber, possibly whole wheat, and 6-7 inches in diameter.

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    Get My Free Meal Prep Quick Start Guide

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    These low carb recipes you can meal prep have got you covered for breakfast, lunch, dinner and snacks! Veggie-heavy, with a solid source of protein and healthy fats to keep you full.

    Meal prep is the best way to save money, reduce your meal time stress, and to eat healthier. I’ve already shared the 25 most popular meal prep recipes on the blog, but if you are following a low carb or keto diet, the low carb recipes in this post might be even better for you!

    Whether you are diabetic, or are following a low carb diet for weight loss or other reasons, there are a ton of recipes in this post that will hopefully appeal to everyone. These recipes are packed with nutrition and tons of protein to keep you full!

    I’m not going to get into the different guidelines for carb intakes from different diets, because I’m not a nutritionist. But I settled on a carb cut-off of 25 g or less net carbs for lunches and dinners, and below 15 g for breakfasts and snacks. I am a believer in moderation, and for each of these recipes, you are getting a balanced meal that will fill you up and just happens to be low carb. And can be prepped ahead!

    Don’t forget to pin this post to save it for later!

    Meal Prep Keto Egg Bake Breakfast Casserole

    Keto Breakfast Casserole – Keto Breakfast Meal Prep

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    Low Carb Keto Sausage and Spinach Egg Bake Breakfast Casserole is the perfect quick and easy make-ahead, meal prep dish with cheese, sauteed onions, and peppers. This dish is keto friendly and perfect for keto diets. Serve this dish for your holiday breakfasts and brunch!

    This low-carb sausage and spinach egg bake breakfast casserole will rescue your mundane breakfast! For several months now, I have been eating the same breakfast every day. Peanut butter toast on whole wheat bread, topped with honey is my favorite quick and easy breakfast. I love it, but I need to switch it up! I also wanted to cut back on carbs this week!

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    Fruity Greek Yogurt Breakfast

    This is my absolute favorite breakfast. I can eat Greek Yogurt all day every day, and never get sick of it. Serve it with some low carb fruit, low carb bread and turkey bacon, and youve got a delicious, balanced breakfast!

    • 1 5.3 oz Two Good blueberry yogurt cup 3 carb 80 cal 2 fat,
    • ¼ cup blueberries 5 carbs 20 calories 0 fat,
    • 2 slices of turkey bacon 1 carb 4 fat 60 cal,
    • 1 slice Paleo bread 6 gm carbs, 60 calories, 3 fat.

    15 Carbs 220 calories 9 fat

    Top 15 Low Carb Breakfast Ideas Without Eggs

    When you need a high protein, low carb breakfast, but youre tired of eating eggs, this list is for you! My top 15 low carb breakfast ideas that doesnt include eggs.

    For the record, Im a big fan of carbs! Carbs are essential for my weight loss and muscle building goals. However, there really is a limit to each macronutrient, and carbs is the easiest one to overdo it.

    So, starting your day with a lower carb breakfast is a good idea when your overall goals is to reduce your carbs.

    Im also a big fan of eggs!! But Ive had many people email me looking for low carb ideas that didnt include eggs for one reason or another. It could be an allergy, or that youre just tired of eggs!

    So, heres my favorite 15 breakfast ideas, without eggs!

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    How To Make Low Carb Breakfast Burritos

    As I mentioned, these burrito wraps are not 100% keto-friendly because many who follow a strict keto diet avoid wheat however, they ARE low carb! If you avoid grains on keto, this would be the perfect recipe to try for a cheat day without having carb-overload.

    I used a brand that has just 16 grams of carbs with 11 grams of fiber, making them only 5 grams of net carbs. Some tortillas can contain up to 26 grams of carbs, so compare labels at the grocery store if you cant find the brand I used.

    To make this easy burrito, get your ingredients prepared first. You will need to pre-cook your eggs and bacon. Also, have your tortillas ready to go.

    You can choose any tortilla you like but look for the low carb variety if youre sticking to a semi-keto friendly diet. They have so many tortilla options in the store, so find one you like best that suits your dietary needs.

    Next, take your scrambled egg mixture, shredded cheese, and crumbled bacon and add to the center of each tortilla. You want to be generous with your filling but not too generous, so you cant roll your burritos.

    Tip: In this recipe, I used sharp cheddar cheese and white cheddar cheese, but feel free to use any other cheese that you prefer.

    Roll each burrito and place seam side down in a casserole dish. Sprinkle more bacon and cheese over top of the burritos and bake.

    Meal prepping? Keep reading to see how to reheat your burritos from the fridge or freezer for this easy low carb breakfast recipe.

    Keto Breakfast Ideas You Can Meal

    Low carb meal prep Breakfast: sausage and cheese egg cups Lunch: taco ...

    High-fat, low-carb diets mean that, yes, youll likely be eating a lot of eggs, meat, and avocados. But for those of us who like to roll out of bed and dash out the door, the ketogenic diet can seem a bit toughespecially when it comes to breakfast. Instead of turning to yet another hard-boiled egg, try one of these seven keto breakfasts you can meal prep. Dining and dashing has a whole new meaning.

    Its enough of a scramble getting out the door in the morning. Lets not add to Monday stress by making a scramble too. This recipe ups the ingredients, meaning you can make a big batch on Sunday, tuck away a few servings in a microwave-safe container, and simply heat them up when youre ready to eat.For cheesy, melted goodnessum, yes please place half of the shredded cheese to the side and sprinkle over the scramble once its cool. When you reheat it, the shreds will melt like its fresh out of the oven.

    Even if youre running late, theres something joyous about grabbing a scone and treating yourself to a little something special. But like many coffee shop goodsand baked goods in generalthose butter-filled beauties are often packed with sugar.These scones, however, dont skimp on flavor and do stick to the good stuffwere talking almond flour, flaxseed meal, grass-fed butter, and fresh berriesand create a weeks worth of delicious breakfast bites. Sorry, Starbucks, theres a new scone in town, and its homemade.

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    How Do You Make A Breakfast Casserole

    The key word to making this dish is LAYERS!!

  • Create the first layer by adding cooked sausage pieces to the bottom a baking dish.
  • Next, layer in the sauteed vegetables and spinach.
  • Then, pour the egg mixture over top. The secret ingredient to make this extra tasty is Montreal Steak Spice my favourite!
  • Finally, sprinkle the strong cheddar cheese on top.
  • Make this make ahead keto breakfast casserole then check out my Easy Air Fryer Home Fries for Breakfast, Fluffy No Sugar Whole Wheat Pancakes and my Air Fryer Poached Eggs for Eggs Benedict then check out more of my breakfast recipes.

    Fluffy Keto Pancake Recipe

    Macros: 22 grams Fat, 6 grams Net Carbs, & 8 grams Protein.

    These fluffy pancakes give you a fix you’re missing without eating a weeks worth of carbs. Yes, you read that correctly, you can eat pancakes while following a keto diet!

    The secret is a combination of coconut and almond flour that together provides protein and fat with much fewer carbs than AP flour. These pancakes are also gluten-free and achieve perfect fluffiness with chef Marios combination of eggs, oil, and baking soda.

    Perfect for meal prep and come on, who doesnt love starting the day with pancakes?

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    Tips For Keto Breakfast Meal Prep

    When it comes to meal prepping for keto, all of the recipes above work wonderfully. But there is another way to go about meal prep that relies less on recipes and more on simply preparing a few ingredients in bulk.

    With bulk meal prep in mind we have prepared a simple keto breakfast equation:

    Using this as a positioning guideline reference you can then prepare ingredients for each section!

    Healthy Breakfast Sausage Casserole

    Breakfast Meal Prepping For Ketogenic Diet – Keto Breakfast Ideas

    This healthy and hearty breakfast sausage casserole is packed with protein, whole grains, and tons of flavor to keep you full all morning. A savory dish that can easily satisfy a hungry crowd or be prepped ahead for a week of satisfying breakfast meals ready to go. 25 grams protein & 15 grams carbs per serving.

    Try out a veggie loaded quiche to have for breakfast this week for something that will satisfy both your taste buds and tummy! 17 grams protein & 5 grams carbs per serving

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    What To Eat For Breakfast On Keto

    Arguably one of the most challenging meal periods when following a keto meal plan is breakfast. This meal period is often riddled with carb-heavy options like toast, breakfast potatoes, waffles, pancakes, and more so how in the heck can you still get variety and flavor in your breakfast when following a keto diet?

    Whether youve got a sweet tooth or a meat tooth, weve got a recipe that will keep you satisfied and make breakfast exciting again.

    Each of these recipes are packed with protein for a low-carb ketogenic diet that will keep you full and full of energy throughout your day.

    Are Carbs Bad For You

    The simple answer is no. Complex carbohydrates, like whole grains, legumes, fruits and vegetables, are full of important nutrients and provide the majority of fiber in the meal pattern. Fiber is great for weight loss because it helps to keep you feeling full and satisfied after meals, which is why you don’t want to eat too few carbs. At EatingWell, we recommend that on a low-carb diet you get about 40 percent of your calories from carbs, or at least 120 grams of carbs total per day. This is a healthier approach to low-carb eating than what the keto and Whole30 diets suggest and, in general, it’s more doable than trying to stick to a super-restrictive low-carb diet.

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    Carb Keto Breakfast Burritos & Tacos

    This keto breakfast burrito recipe is the ultimate easy keto breakfast. Each keto burrito – or taco, if you choose to make those instead – is filled with crispy bacon, flavorful sausage, and fluffy eggs, all in a zero carb wrap. And not only does the wrap have 0 carbs, but the entire burrito has 0 NET CARBS as well!

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