October 24 2019

90-Minute Low-Carb, Keto Meal Prep

By Mark Sisson
28 Comments

Spend 90 minutes in the kitchen on a Sunday and you’ll be thanking yourself all week long. This low-carb, keto-friendly meal prep stocks your refrigerator with five ready-to-eat meals.

Combining home-cooked ingredients (like pot roast) with convenient store-bought ingredients (like rotisserie chicken) keeps the prep work manageable. Herbs, spices, sauces, and keto-friendly condiments keep the flavors fresh and new each night.

Menu (each meal serves 4):

Meal 1: Pot Roast with Roasted Asparagus and Honey Mustard Slaw

Meal 2: Chicken Coconut Curry over Cauliflower Rice

Meal 3: Beef Carnitas with Spicy Jalapeno Slaw and Guacamole

Meal 4: Asparagus and Mushroom Scramble with Arugula Salad

Meal 5: Chicken Noodle Soup

What You’ll Need…

Shopping List:

  • 4 pounds/1.8 kilograms beef chuck roast
  • 1 rotisserie chicken
  • Eggs (half dozen)
  • 1 package/7 ounces/200 grams shirataki angel hair noodles
  • 2 onions
  • 1 head garlic
  • 2 pounds/1 kilogram asparagus
  • 4 medium zucchini
  • 8 ounces/226 grams sliced mushrooms
  • 1 12- to 16-ounce/453-gram bag frozen cauliflower rice
  • 1 package shredded red or green cabbage (coleslaw)
  • 1 6-ounce/170-gram bag arugula
  • 2 limes
  • 2 avocados
  • 1 jalapeno
  • Cilantro
  • Basil
  • Thyme
  • 3 cups (24 fluid ounces) beef stock
  • 8 cups (64 fluid ounces) chicken stock
  • 1 can coconut milk (13.5 fluid ounces/400 ml)
  • 1 bay leaf
  • Curry powder (1 tablespoon/15 milliliters)
  • Cumin (1 teaspoon/5 milliliters)
  • Chili powder (1 teaspoon/5 milliliters)
  • Salt and pepper
  • Primal Kitchen® Avocado Oil and/or extra virgin olive oil
  • Coconut oil
  • Soy sauce or tamari or coconut aminos (2 tablespoons/30 milliliters)
  • Red wine vinegar (1 tablespoon/15 milliliters)
  • Slivered almonds (1 cup/300 grams)
  • Parmigiano-Reggiano cheese (1 cup/90 grams grated)
  • Primal Kitchen Honey Mustard Vinaigrette (or your favorite homemade vinaigrette)

Tools:

  • Instant Pot
  • 3 half-size rimmed sheet pans (13”x18”)
  • Parchment paper or foil (for easier cleanup)

Here’s the Plan…

Prep and Cook the Meat:

First, get the pot roast going because it takes the longest amount of time to cook. Season the beef by rubbing 1 heaping teaspoon salt and ½ teaspoon black pepper into the roast.

Roughly chop two onions. Use one chopped onion for the pot roast and set the other aside for later.

Peel 6 cloves garlic and smash them with your palm.

Turn the Instant Pot sauté setting to high. Drizzle a tablespoon or two of avocado oil into the pot. Put the roast in the Instant Pot and sprinkle one chopped onion around it.

Sear the meat, turning as needed, until all sides are nicely browned (about 2 minutes per side). Mix the onions occasionally, so they become soft and nicely browned.

Add the garlic cloves, 3 cups beef stock, 1 tablespoon red wine vinegar, a few sprigs of thyme and one bay leaf.

Put the lid on the Instant Pot and set the pressure release valve to “sealing.” Use the manual setting to cook on high pressure for 50 minutes. When 50 minutes is up, let the pressure release naturally.

When the pot roast is done, remove it from the Instant Pot and let the meat cool on a cutting board. Shred the meat and store in two separate food storage containers for two separate meals.

While the pot roast is cooking, get to work on the other ingredients.

Prep and Cook the Sheet Pan Veggies:

Heat oven to 425ºF/218ºC.

Cover three sheet pans with parchment paper (optional, for easier cleanup).

Sheet Pan #1: Trim the bottom off the asparagus stalks. Lay the asparagus out on a sheet pan. Lightly coat the asparagus with oil and salt.

Sheet Pan #2: Slice the zucchini into ½-inch rounds. Combine on a sheet pan with the chopped onion that was set aside earlier. Lightly coat zucchini and onion with oil and salt.

Sheet Pan #3: Spread the sliced mushrooms out on a sheet pan. Lightly coat mushrooms with oil and salt.

Put all three of the sheet pans in the oven. Roast for 20 to 35 minutes, stirring occasionally, until vegetables are tender and lightly browned.

While the veggies are roasting, make the coconut curry sauce.

Make the Curry Sauce:

To make the coconut curry sauce, heat a few tablespoons coconut oil in a pot over medium heat. Add 3 finely chopped garlic cloves. Add 1 tablespoon curry powder and sauté 30 seconds. Add 1 can coconut milk and 2 tablespoons soy sauce (or tamari or coconut aminos). Bring to a boil then turn the heat down slightly and simmer 15 to 20 minutes.

While the curry sauce is simmering, slice the white meat from the rotisserie chicken and chop into small pieces. Add to the coconut curry sauce.

Organize the Ingredients For the Week:

Pull all of the dark meat from the rotisserie chicken. Put the dark meat in a zip-top freezer bag.

When the veggies are done, let them cool. Store the asparagus and mushrooms in separate food storages container and refrigerate.

Add half of the zucchini and onion to the coconut curry sauce. Store the coconut curry sauce (with chicken, zucchini and onion) in a food storage container (or just keep it in the pot!) and put it in the refrigerator.

Add the other half of the zucchini and onion to the freezer bag with the dark chicken meat. Make sure to push out all the air when sealing the plastic bag. Put the bag in the freezer.

Serve Your Meals:

Meal #1: Pot Roast with Roasted Asparagus and Honey Mustard Slaw

Serve half of the pot roast with half of the roasted asparagus. Toss half of the shredded cabbage with a few handfuls of arugula. Dress the slaw with Primal Kitchen Honey Mustard Vinaigrette, or your favorite homemade salad dressing. Sprinkle slivered almonds over the asparagus and slaw.

Meal #2: Chicken Coconut Curry over Cauliflower Rice

Reheat the chicken coconut curry over medium heat. Heat the frozen cauliflower rice either in the microwave or in a sauté pan. Serve the curry over the cauliflower rice and garnish with fresh basil.

Meal #3: Beef Carnitas with Spicy Jalapeño Slaw and Guacamole

Reheat the remaining pot roast by adding the shredded meat to a hot skillet with a thin layer of oil. Cook until the meat is hot and a little bit crispy. As the meat cooks, season it with 1 teaspoon of cumin and chili powder. Mash 2 avocados with lime juice and salt to make guacamole. Add a sliced jalapeño to the remaining sliced cabbage, tossed with lime juice and fresh cilantro.

Meal #4: Asparagus and Mushroom Scramble with Arugula Salad

Chop the leftover asparagus into ½-inch pieces. Sauté asparagus and mushrooms in a skillet with a little bit of oil to reheat. Whisk 6 eggs and add to the pan, stirring to combine with the veggies. Serve the scramble with a side salad made from the remaining arugula and your favorite salad dressing. Grate Parmigiano-Reggiano cheese over the scramble and salad.

Meal #5: Chicken Noodle Soup

Put the frozen dark chicken meat and zucchini in the refrigerator in the morning to defrost. At dinnertime, heat 8 cups chicken broth. Add the chicken and zucchini with rinsed shirataki noodles and simmer until warm.

Thanks for reading today. What cooking tips or meal prep ideas are you looking for? Share what you’d like to see us cover in future recipe and cooking articles in the comment board below.

If you'd like to add an avatar to all of your comments click here!

28 thoughts on “90-Minute Low-Carb, Keto Meal Prep”

Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Thank you for this! I added it to my cooking guide which includes food prep. I’d add the possibility of using kelp noodles in the soup.

    You could make the roast a day ahead so you don’t have to worry about timing it on prep day.

    1. Glad it’s helpful, Angelica. The team and I will have more keto meal plans coming for the new year. Grok on — M

      1. I move slowly so I did this but I took two days. I’d recommend swapping the chicken soup for beef/pork soup in this recipe. Since you use 3 cups of beef broth in the first recipe and more liquid comes out of the meat, you end up with about 3-4 cups of liquid which isn’t used this week. You could just drink it as a tasty drink, but if you change the chicken soup to something like Pork Belly Ramen (with kelp or other keto noodles), then the beef broth now has a place in the week’s prep. https://pinchandswirl.com/pork-belly-ramen/ I just wish there were more organic or forest fed pork in the world. Near me in NC, there’s Nature’s Roots Farm, but what does everyone else do?

        Of course if you’re writing a book, then the broth could be used in the next week’s recipes.

        Of note, it took about $40 to do just for the beef, even stew beef, when grass fed. Not bad when you spread it out, but it’s not an amount that you’d want to accidentally forget in the fridge until it went bad.

        I ended up using the liquid as a drink this week. Yummy!

  2. This sounds like a great idea for a whole new cookbook….just sayin ?

      1. Thank you, Jennifer and Tulipwood. The team and I appreciate the feedback–and the nudge for another cookbook. Best – M

  3. This post is awesome! I love the delicious meals, the short shopping list and the fact that I think my whole family (including the teenagers) will eat this. You just made my week so much easier. I am loving you for this!

    1. Rene, I’m glad it’s helpful for you and your family, and my team and I appreciate the feedback. We’ll have more keto meal plans coming in the new year. Best — M

  4. Low-carb keto diet can be justified only for a short term. Our body needs carbs most of all! Otherwise it will suffer from diseases.

    1. Troll, go back to your rock. If you have a scientific study supporting your assertion you need to ingest carbs, provide it, otherwise go elsewhere.

    2. Our bodies need protein. Our bodies need healthy fat. Our bodies need exactly zero carbs. It can make it own carbs and it’s better that way.

      I had to add this info in case some keto newbie actually believes the crap Hel Stone is selling.

  5. This is so helpful. Thank you so much! I look forward to more of these in the future.

  6. Is there a way to get these recipes above in a separate post to make individually? LOVE YOUR recipes Mark!

  7. This looks amazing but has anyone tried the beef in the Instantpot yet? The cooking time seemed a bit on the low side compared to some chuck recipes I’ve seen…

    1. The beef came out perfect! I prepped all of these recipes today

    2. I cooked a 4lb chuck roast in the instant pot for 1 hour and let it naturally release and it fell apart no need for a knife. I definitely added seasoning to it afterward for the other recipes though.

  8. This was all so easy to pull together today, and we really enjoyed meal #1 tonight. Looking forward to the next four. Thanks so much for making my family’s weeknights easy!

  9. I don’t have an instant pot but I do have a pressure cooker. How would you cook the beef without the instant pot?

    1. The instant pot is a pressure cooker. You could saute and then pressure cook as normal. Saute is really optional IMO, doesn’t really change the first meal, and the second meal you crisp the meat anyway.

  10. Hello – do have a nutrition breakdown for these meals?
    Thanks!

  11. Trying it this week. We just got done with the curry chicken. I thought this would be the families least favorite. The kids asked for seconds! Super good way to use leftover chicken. We used quinoa instead of cauliflower rice. Thanks for putting this meal plan together. ?

  12. Love, love love this. Thanks for my inspiration for next week’s meals!

  13. This is a great meal plan for somebody that doesn’t want to spend a long time in the kitchen like ME!
    I will try out those recipes. Love your salad dressings / marinates!

  14. Thank you for this amazing meal plan Mark. We are a household of cooking all meals from scratch…so an organized plan like this is going to be a timesaver. The time and attention to detail by your team in recipe development is greatly appreciated. I always know that your recipes will be spot on.

  15. This worked really well. My shopping list was no longer than it can sometimes be for just one “recipe” meal (not necessarily yours, but you know what I mean—sometimes you end up dropping $50 on ingredients for one meal for online recipes). Then it didn’t even take 90 minutes—more like an hour of counter time. It’s been wonderful having these varied meals all week. I hope you do more of these—heck, I’d pay for plans like this (within reason).

  16. Thanks mark loved all the recipes. I am with the other people commenting on wanting a cook book with multi meal recipes in less than 2 hours. Maybe a month plan with a cyclic keto meal plan in mind. I would love to be able to gift that to people I know on SAD diets. This is a great way to introduce people to clean eating.

  17. Mark, this is so incredibly cool–I did about 1/2 the prep today, will do the rest tomorrow. Very excited about the whole concept, it got me back on the Primal track, after a long and sad time away from it. These recipes are mouth-watering, so I know this is going to be a great week of tasty eats!
    Now–when is the book coming out??