7-Day Easy Zero-Carb Meal Prep Meal Plan

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Transitioning to a zero-carb lifestyle can feel overwhelming, but a well-structured meal plan can make all the difference. This 7-day meal plan is designed to take the guesswork out of your week, providing you with delicious, satisfying, and strictly zero-carb meals for breakfast, lunch, and dinner. With a focus on meal prep, this plan will help you stay on track even on your busiest days.

How to Use This Meal Plan

This meal plan is a template that can be customized to your preferences. The recipes are drawn from our comprehensive zero-carb recipe guides. The key to success is preparation. Set aside a few hours over the weekend to do the bulk of your cooking, and you’ll have grab-and-go meals ready for the week ahead.

The 7-Day Meal Plan

Day 1: Monday

Breakfast: 2-3 Bacon and Egg Cups
Lunch: Loaded Burger Bowl (prepare patties and sauce ahead of time)
Dinner: Classic Ribeye Steak with Pan Sauce

Day 2: Tuesday

Breakfast: 2-3 Homemade Sausage Patties with a side of scrambled eggs.
Lunch: Leftover Classic Ribeye Steak, sliced and served cold.
Dinner: Pan-Seared Salmon with Lemon-Dill Butter

Day 3: Wednesday

Breakfast: Zero-Carb Breakfast Casserole slice.
Lunch: Chicken Salad in lettuce wraps.
Dinner: Perfect Pork Chops with a side of steamed green beans (optional, contains carbs).

Day 4: Thursday

Breakfast: Zero-Carb Breakfast Casserole slice.
Lunch: Leftover Perfect Pork Chops, sliced.
Dinner: Keto Beef Stew

Day 5: Friday

Breakfast: 2-3 Bacon and Egg Cups
Lunch: Leftover Keto Beef Stew
Dinner: Garlic Parmesan Chicken Wings

Day 6: Saturday

Breakfast: Steak and Eggs using leftover steak if available, or a fresh small steak.
Lunch: Leftover Garlic Parmesan Chicken Wings
Dinner: Rack of Lamb with Rosemary and Garlic

Day 7: Sunday

Breakfast: Spinach and Feta Frittata slice.
Lunch: Leftover Rack of Lamb, sliced.
Dinner: Roasted Chicken with Crispy Skin (providing leftovers for the week ahead).

Shopping List

This shopping list is based on the 7-day meal plan. Adjust quantities based on your household size and appetite.

Produce

1 head of garlic
1 lemon
Fresh parsley
Fresh rosemary
Fresh thyme
Fresh dill
1 bag of spinach
1 head of lettuce (iceberg or romaine)

Meat & Poultry

1 lb bacon
1 lb breakfast sausage
2 (10-12 oz) ribeye steaks
1 lb ground beef
1.5 lbs chicken for salad (or use pre-cooked)
4 bone-in pork chops
2 lbs beef chuck for stew
2 lbs chicken wings
1 rack of lamb (8 ribs)
1 whole chicken (4-5 lbs)

Seafood

2 (6 oz) salmon fillets

Dairy & Eggs

2 dozen large eggs
1 pint heavy cream
1 block of cheddar cheese (for shredding)
1 container of feta cheese
1 container of Parmesan cheese
1 stick of butter

Pantry

Olive oil
Avocado oil or beef tallow
Mayonnaise (no sugar added)
Dijon mustard
Beef broth
Chicken broth
Spices: salt, black pepper, garlic powder, onion powder, paprika, chili powder, cumin, dried thyme, bay leaf.

Weekend Meal Prep Guide

Set aside 2-3 hours on Sunday to complete the following tasks. This will set you up for a successful week.

Cook the Bacon and Egg Cups: Prepare a full batch for the week.
Make the Zero-Carb Breakfast Casserole: This will cover several breakfasts.
Prepare the Homemade Sausage Patties: Cook the entire batch and store.
Cook the Chicken for Salad: Boil or bake the chicken breasts, then shred and store.
Make the Keto Beef Stew: This tastes even better as the week goes on.
Roast the Whole Chicken: This will be for Sunday dinner and provide leftovers.
Wash and Prep Lettuce: Wash and dry lettuce leaves for wraps and bowls.
Portion out Snacks: If you plan on having snacks, prepare them now (e.g., hard-boil eggs, portion out pork rinds or cheese crisps).

Embarking on a zero-carb journey requires a well-stocked arsenal of meal ideas to keep your diet interesting and sustainable. This comprehensive guide provides over 80 easy, zero-carb meal-prep ideas for breakfast, lunch, dinner, and snacks. Whether you are new to the zero-carb lifestyle or a seasoned veteran looking for fresh inspiration, this list will help you plan your meals with ease and confidence.

The Zero-Carb Philosophy

A zero-carb diet focuses on consuming foods with virtually no carbohydrates. This means building your meals around high-quality animal products, which are naturally carb-free. The core of this diet includes:

Meats: Beef, pork, lamb, game.
Poultry: Chicken, turkey, duck.
Seafood: Fish and shellfish.
Eggs: A versatile staple.
Animal Fats: Butter, ghee, tallow, lard.
Hard Cheeses: In moderation.

This list is designed to provide a wide variety of options to prevent dietary boredom and make your zero-carb lifestyle both enjoyable and delicious.

20+ Breakfast Ideas

Bacon and Egg Cups: Line muffin tins with bacon, crack an egg in, and bake.
Zero-Carb Breakfast Casserole: A hearty mix of sausage, eggs, and cheese.
Classic Scrambled Eggs with Cheese: A quick and timeless breakfast.
Smoked Salmon and Cream Cheese Roll-ups: An elegant, no-cook option.
Homemade Sausage Patties: Control the ingredients for a truly zero-carb sausage.
Spinach and Feta Frittata: A taste of the Mediterranean in a crustless quiche.
Steak and Eggs: A classic carnivore breakfast for a powerful start to the day.
Perfect Hard-Boiled Eggs: A simple, portable, and protein-packed option.
Sausage and Egg Muffins: Similar to the bacon cups, but with sausage.
Cloud Eggs: Fluffy baked egg whites with a runny yolk center.
Sous-Vide Style Egg Bites: Creamy, custardy egg bites made in your oven.
Bacon Weave Breakfast Sandwich: Use a bacon weave as the “bread” for your sandwich.
Zero-Carb ‘Tacos’ with Egg Wraps: Use thin egg crepes as your taco shells.
Breakfast Meatballs: Savory meatballs made with pork and beef.
Prosciutto-Wrapped Asparagus with a Fried Egg: A sophisticated and simple breakfast.
Chicken and Spinach Scramble: A great way to use up leftover chicken.
Leftover Steak and Eggs: The ultimate meal prep hack.
Pork Rind “Cereal”: A crunchy and satisfying cereal alternative.
Zero-Carb Breakfast Burrito Bowl: All the flavors of a burrito, without the tortilla.
Carnivore-Style Scotch Eggs: A hard-boiled egg wrapped in sausage.
Simple Pan-Fried Fish: A light yet filling way to start the day.
Zero-Carb “Pancakes”: Made with pork rinds for a pancake-like experience.

In the quest for a healthier lifestyle, many are turning to low-carb and zero-carb diets to manage weight, improve metabolic health, and enhance mental clarity. A zero-carb approach, in particular, focuses on consuming foods with virtually no carbohydrates, which can be a highly effective strategy for some. However, the morning meal can often be a stumbling block, as traditional breakfast foods are typically high in carbs. This article provides a comprehensive guide to over twenty easy, zero-carb breakfast ideas that are perfect for meal prepping, complete with full recipes to ensure you can start your day right, even on the busiest of mornings.

The Foundation of a Zero-Carb Breakfast

A true zero-carb diet is primarily composed of animal-based products, as most plant-based foods contain at least trace amounts of carbohydrates. The following foods are the building blocks for a delicious and satisfying zero-carb breakfast. It’s important to note that while many products are labeled “zero-carb,” they may contain less than one gram of carbohydrates per serving. For the strictest adherence, always check the nutrition labels.

Meats: Beef, pork, lamb, bacon, sausage, and other processed meats (check for added sugars or fillers).
Poultry: Chicken, turkey, and duck.
Fish and Seafood: Salmon, tuna, cod, and other fatty fish are excellent choices.
Eggs: A versatile and essential component of any low-carb or zero-carb breakfast.
Fats and Oils: Butter, ghee, coconut oil, olive oil, and avocado oil.
Hard Cheeses: Cheeses like cheddar, parmesan, and swiss are very low in carbs and can be included in moderation.

Egg-Based Meal-Prep Marvels

Eggs are a breakfast staple for a reason. They are a fantastic source of protein and healthy fats, and their versatility makes them ideal for meal prepping.

1. Bacon and Egg Cups

These perfectly portioned cups are a grab-and-go dream. The bacon creates a savory, crispy crust for the soft-baked egg inside.

Yields: 6 servings
Prep time: 5 minutes
Cook time: 20 minutes

Ingredients:

6 slices thick-cut bacon
6 large eggs
2 tablespoons grated Parmesan cheese
Salt and freshly ground black pepper to taste
2 tablespoons chopped green onions or chives (for garnish)

Instructions:

Preheat your oven to 375°F (190°C). Lightly grease a standard 6-cup muffin tin.
In a large skillet over medium heat, partially cook the bacon for about 5-7 minutes. It should be flexible but starting to brown, not fully crispy.
Transfer the bacon to a plate lined with paper towels to drain excess grease.
Line the inside of each muffin cup with one slice of bacon, forming a ring around the edge.
Carefully crack one egg into the center of each bacon ring.
Sprinkle the top of each egg with Parmesan cheese, salt, and pepper.
Bake for 13-16 minutes. For a runnier yolk, aim for 13 minutes; for a firmer, fully-cooked yolk, bake for 16 minutes or more.
Let the cups cool in the tin for a few minutes before carefully running a knife around the edge and lifting them out.
Garnish with fresh green onions or chives before serving.

Meal-Prep and Storage:

To meal prep, undercook the eggs slightly by baking for only 13 minutes. Allow them to cool completely before storing in an airtight container in the refrigerator for up to 3 days. To reheat, place them on a microwave-safe plate and heat for 30-60 seconds, or until warmed through. You can also freeze them for up to one month.

2. Zero-Carb Breakfast Casserole

A hearty and flavorful casserole that can feed a crowd or provide breakfast for the entire week. This recipe is highly customizable with your favorite zero-carb additions.

Yields: 8 servings
Prep time: 10 minutes
Cook time: 30-35 minutes

Ingredients:

1 lb breakfast sausage
12 large eggs
1/2 cup heavy cream
2 cups shredded cheddar cheese, divided
2 tablespoons chopped fresh parsley
1/4 teaspoon sea salt
1/4 teaspoon black pepper
Optional additions: 1 cup of cooked and crumbled bacon, sautéed mushrooms, or spinach.

Instructions:

Preheat your oven to 375°F (190°C). Grease a 9×13 inch casserole dish.
In a large skillet over medium-high heat, cook the breakfast sausage until browned, about 8-10 minutes. Use a spatula to break it into crumbles. Drain off any excess grease.
Spread the cooked sausage evenly over the bottom of the prepared casserole dish.
In a large bowl, whisk together the eggs, heavy cream, 1 cup of the shredded cheddar cheese, parsley, salt, and pepper until well combined.
Pour the egg mixture evenly over the sausage in the casserole dish.
Sprinkle the remaining 1 cup of cheddar cheese over the top.
Bake for 30-35 minutes, or until the eggs are set in the center and the top is golden brown.
Let the casserole cool for a few minutes before slicing and serving.

Meal-Prep and Storage:

The casserole can be stored in an airtight container in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 1-2 minutes. You can also freeze individual portions for up to 3 months. Thaw overnight in the refrigerator before reheating.

3. Classic Scrambled Eggs with Cheese

A simple, timeless breakfast that can be made in minutes. This recipe can be easily scaled up for meal prep.

Yields: 2 servings
Prep time: 2 minutes
Cook time: 5 minutes

Ingredients:

4 large eggs
2 tablespoons heavy cream
1/2 cup shredded cheddar cheese
1 tablespoon butter
Salt and freshly ground black pepper to taste

Instructions:

In a medium bowl, whisk together the eggs and heavy cream until the mixture is pale yellow and frothy.
Melt the butter in a non-stick skillet over medium-low heat.
Pour the egg mixture into the skillet. Let the eggs cook for about 30 seconds, or until the edges begin to set.
Using a spatula, gently push the eggs from the edges toward the center of the pan, creating soft curds.
Continue to cook, stirring gently, until the eggs are almost set but still slightly moist.
Sprinkle the shredded cheese over the eggs and fold to combine. The residual heat will melt the cheese.
Remove from the heat and season with salt and pepper to taste.

Meal-Prep and Storage:

To meal prep, cook a large batch of scrambled eggs and allow them to cool completely. Store in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave in 30-second intervals, stirring in between, until warmed through.

4. Smoked Salmon and Cream Cheese Roll-ups

An elegant, no-cook option that is perfect for a quick and refreshing breakfast. The combination of smoked salmon and cream cheese is a classic for a reason.

Yields: 4 servings
Prep time: 10 minutes

Ingredients:

8 ounces smoked salmon, thinly sliced
4 ounces cream cheese, softened
1 tablespoon chopped fresh dill
1 tablespoon lemon juice
Salt and freshly ground black pepper to taste

Instructions:

In a small bowl, combine the softened cream cheese, fresh dill, and lemon juice. Mix until well combined.
Lay the slices of smoked salmon flat on a cutting board or a piece of parchment paper.
Spread a thin layer of the cream cheese mixture evenly over each slice of salmon.
Tightly roll up each slice of salmon.
You can either serve the roll-ups whole or slice them into 1-inch thick pinwheels.

Meal-Prep and Storage:

These roll-ups can be made ahead of time and stored in an airtight container in the refrigerator for up to 2 days. They are best served chilled.

5. Homemade Sausage Patties

Making your own sausage patties is surprisingly easy and allows you to control the ingredients, ensuring they are truly zero-carb. These are perfect for making in a large batch and freezing for later.

Yields: 8-10 patties
Prep time: 10 minutes
Cook time: 10-12 minutes

Ingredients:

1 lb ground pork
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon dried sage
1/4 teaspoon dried thyme
1/4 teaspoon garlic powder
Pinch of red pepper flakes (optional)

Instructions:

In a large bowl, combine the ground pork with all the spices: salt, pepper, sage, thyme, garlic powder, and red pepper flakes (if using).
Use your hands to mix the spices into the ground pork until everything is evenly distributed. Be careful not to overmix.
Divide the mixture into 8-10 equal portions and shape them into patties about 1/2-inch thick.
Heat a large skillet over medium-high heat. Place the patties in the skillet, making sure not to overcrowd the pan. You may need to cook them in batches.
Cook for 5-6 minutes on each side, or until the patties are browned and cooked through.
Transfer the cooked patties to a plate lined with paper towels to drain any excess grease.

Meal-Prep and Storage:

Cooked sausage patties can be stored in an airtight container in the refrigerator for up to 4 days. For longer storage, place the cooked and cooled patties in a single layer on a baking sheet and freeze until solid. Then, transfer them to a freezer-safe bag or container. They can be frozen for up to 3 months. Reheat in the microwave or in a skillet until warmed through.

6. Spinach and Feta Frittata

A frittata is like a crustless quiche, making it an excellent zero-carb breakfast option. This version is packed with spinach and salty feta cheese for a taste of the Mediterranean.

Yields: 6-8 servings
Prep time: 10 minutes
Cook time: 20-25 minutes

Ingredients:

8 large eggs
1/2 cup heavy cream
1 cup crumbled feta cheese
2 cups fresh spinach
1 tablespoon butter
Salt and freshly ground black pepper to taste

Instructions:

Preheat your oven to 375°F (190°C).
In a 10-inch oven-safe skillet, melt the butter over medium heat.
Add the fresh spinach to the skillet and cook until it has wilted, about 2-3 minutes.
In a large bowl, whisk together the eggs and heavy cream until well combined. Season with salt and pepper.
Stir in the crumbled feta cheese.
Pour the egg mixture over the wilted spinach in the skillet.
Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the frittata is set in the center and the edges are golden brown.
Let it cool for a few minutes before slicing and serving.

Meal-Prep and Storage:

A frittata is delicious served warm or cold. Store it in an airtight container in the refrigerator for up to 4 days. You can also freeze individual slices for up to 3 months.

7. Steak and Eggs

A hearty, protein-packed breakfast that will keep you full and satisfied for hours. This classic combination is a favorite for a reason.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 10-15 minutes

Ingredients:

1 (8-10 ounce) ribeye or sirloin steak, about 1-inch thick
1 tablespoon butter or avocado oil
4 large eggs
Salt and freshly ground black pepper to taste

Instructions:

Pat the steak dry with paper towels and season generously with salt and pepper on both sides.
Heat the butter or oil in a large cast-iron skillet over medium-high heat.
Carefully place the steak in the hot skillet and cook for 3-5 minutes on each side for medium-rare, or until cooked to your desired doneness.
Remove the steak from the skillet and let it rest on a cutting board for a few minutes before slicing.
Reduce the heat to medium-low. Crack the eggs into the same skillet, being careful not to overcrowd the pan. Cook to your desired doneness (sunny-side up, over-easy, etc.).
Slice the steak against the grain and serve it alongside the fried eggs.

Meal-Prep and Storage:

Cook the steak ahead of time and store it in an airtight container in the refrigerator for up to 3 days. When you’re ready to eat, simply fry a couple of eggs and serve them with the pre-cooked steak (reheated or cold).

8. Perfect Hard-Boiled Eggs

The ultimate convenience food, hard-boiled eggs are a must-have for any meal prepper. This method ensures they are perfectly cooked and easy to peel every time.

Yields: 12 servings
Prep time: 2 minutes
Cook time: 15-18 minutes

Ingredients:

12 large eggs
Cold water
Ice

Instructions:

Place the eggs in a single layer in a large pot. Cover the eggs with cold water by at least 1 inch.
Bring the water to a rolling boil over high heat.
Once the water is boiling, turn off the heat, cover the pot, and let the eggs sit in the hot water for 10-12 minutes.
While the eggs are sitting, prepare an ice bath by filling a large bowl with cold water and ice.
Using a slotted spoon, carefully transfer the cooked eggs from the pot to the ice bath. Let them cool for at least 5 minutes.
To peel, gently tap the egg on a hard surface and roll it between your hands to loosen the shell. The shell should come off easily.

Meal-Prep and Storage:

Store unpeeled hard-boiled eggs in an airtight container in the refrigerator for up to one week. For best results, peel them just before eating.

9. Sausage and Egg Muffins

Similar to the bacon and egg cups, these muffins feature a savory sausage base, making for a hearty and satisfying all-in-one breakfast.

Yields: 12 servings
Prep time: 10 minutes
Cook time: 20-25 minutes

Ingredients:

1 lb ground breakfast sausage
12 large eggs
1/2 cup heavy cream
1 cup shredded cheddar cheese
Salt and freshly ground black pepper to taste

Instructions:

Preheat your oven to 375°F (190°C). Grease a standard 12-cup muffin tin.
In a large skillet over medium-high heat, cook the breakfast sausage until browned, breaking it into crumbles. Drain off any excess grease.
Distribute the cooked sausage evenly among the 12 muffin cups.
In a large bowl, whisk together the eggs and heavy cream until well combined. Season with salt and pepper.
Pour the egg mixture over the sausage in each muffin cup, filling them about three-quarters full.
Sprinkle the shredded cheddar cheese over the top of each muffin.
Bake for 20-25 minutes, or until the eggs are set and a knife inserted into the center comes out clean.
Let the muffins cool in the tin for a few minutes before removing.

Meal-Prep and Storage:

Store the cooled muffins in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 30-60 seconds. These also freeze well for up to 3 months.

10. ‘Cloud’ Eggs

A visually stunning and light-as-air breakfast option. The fluffy baked egg whites create a ‘cloud’ for the perfectly cooked yolk.

Yields: 4 servings
Prep time: 10 minutes
Cook time: 5-7 minutes

Ingredients:

4 large eggs
1/4 cup grated Parmesan cheese
Salt and freshly ground black pepper to taste
Optional: chopped chives or bacon bits for mixing into the whites

Instructions:

Preheat your oven to 450°F (230°C). Line a baking sheet with parchment paper.
Separate the eggs, placing the egg whites in a large mixing bowl and the yolks in four separate small bowls. Be careful not to break the yolks.
Using a hand mixer or a whisk, beat the egg whites until stiff peaks form.
Gently fold in the grated Parmesan cheese, salt, pepper, and any optional additions.
Spoon four mounds of the egg white mixture onto the prepared baking sheet, creating a small well in the center of each mound.
Bake for 3 minutes, until the clouds are lightly browned.
Carefully slide one egg yolk into the well of each cloud.
Bake for another 2-3 minutes, or until the yolks are set to your desired doneness.

Meal-Prep and Storage:

Cloud eggs are best enjoyed fresh, but they can be stored in an airtight container in the refrigerator for up to 2 days. Reheat them in a toaster oven or air fryer to help them regain some of their texture.

11. Sous-Vide Style Egg Bites

Inspired by the popular coffee shop breakfast, these egg bites have a wonderfully custardy texture. They can be made in a muffin tin with a water bath to simulate the sous-vide cooking method.

Yields: 12 bites
Prep time: 10 minutes
Cook time: 20-25 minutes

Ingredients:

8 large eggs
1/2 cup heavy cream
1 cup shredded Gruyère or cheddar cheese
4 slices of bacon, cooked and crumbled
Salt and freshly ground black pepper to taste

Instructions:

Preheat your oven to 325°F (160°C). Grease a standard 12-cup muffin tin.
In a blender, combine the eggs, heavy cream, and cheese. Blend until the mixture is smooth and frothy.
Stir in the crumbled bacon and season with salt and pepper.
Pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full.
Place the muffin tin inside a larger roasting pan. Carefully pour hot water into the roasting pan until it comes about halfway up the sides of the muffin tin. This water bath is the key to the custardy texture.
Carefully transfer the roasting pan to the preheated oven.
Bake for 20-25 minutes, or until the egg bites are set and a knife inserted into the center comes out clean.
Let the egg bites cool in the muffin tin for a few minutes before removing.

Meal-Prep and Storage:

Store the cooled egg bites in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 30-45 seconds. These also freeze well for up to 3 months.

Meat and Fish-Focused Breakfasts

For those who prefer a more savory start to their day, these meat and fish-based breakfasts are sure to please.

12. Bacon Weave Breakfast Sandwich

This creative recipe uses a woven bacon “slice” as the bread for a truly decadent and satisfying breakfast sandwich.

Yields: 1 sandwich
Prep time: 10 minutes
Cook time: 20-25 minutes

Ingredients:

6 slices of bacon
1 large egg
1 slice of cheddar cheese

Instructions:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Create two bacon weaves. For each weave, lay 3 slices of bacon side-by-side. Weave the other 3 slices over and under the first three to create a lattice pattern.
Place the bacon weaves on the prepared baking sheet and bake for 15-20 minutes, or until crispy.
While the bacon is baking, fry an egg to your desired doneness.
To assemble the sandwich, place a slice of cheese and the fried egg between the two bacon weaves.

Meal-Prep and Storage:

The bacon weaves can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or in the oven to crisp them up before assembling the sandwich.

13. Zero-Carb “Tacos” with Egg Wraps

These versatile egg wraps are a fantastic substitute for tortillas, allowing you to enjoy a breakfast taco experience without the carbs.

Yields: 4 wraps
Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

4 large eggs
2 tablespoons heavy cream or water
Salt and freshly ground black pepper to taste
1 tablespoon butter or oil for the pan
Filling ideas: cooked sausage, crumbled bacon, shredded cheese, diced avocado

Instructions:

In a bowl, whisk together the eggs, heavy cream (or water), salt, and pepper until smooth.
Heat the butter or oil in a small, non-stick skillet over medium-low heat.
Pour about 1/4 of the egg mixture into the skillet, swirling the pan to create a thin, crepe-like circle.
Cook for 1-2 minutes, or until the edges begin to lift and the wrap is set.
Carefully flip the wrap and cook for another 30 seconds on the other side.
Slide the egg wrap onto a plate and repeat with the remaining egg mixture to make 4 wraps.
Fill the wraps with your favorite zero-carb breakfast fillings and enjoy.

Meal-Prep and Storage:

The egg wraps can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days. When you’re ready to eat, simply fill them with your desired fillings and enjoy them cold or gently reheated.

14. Breakfast Meatballs

These savory meatballs are a great way to get a protein-packed start to your day. Make a big batch and enjoy them all week long.

Yields: 18-20 meatballs
Prep time: 10 minutes
Cook time: 15-20 minutes

Ingredients:

1 lb ground pork
1 lb ground beef
1/2 cup grated Parmesan cheese
2 large eggs
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder

Instructions:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a large bowl, combine all the ingredients: ground pork, ground beef, Parmesan cheese, eggs, salt, pepper, garlic powder, and onion powder.
Use your hands to mix everything together until just combined. Be careful not to overmix.
Roll the mixture into 1.5-inch meatballs and place them on the prepared baking sheet.
Bake for 15-20 minutes, or until the meatballs are browned and cooked through.

Meal-Prep and Storage:

Store the cooked meatballs in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 3 months.

15. Prosciutto-Wrapped Asparagus with a Fried Egg

A sophisticated yet simple breakfast that feels like a treat. The saltiness of the prosciutto is a perfect complement to the tender asparagus and rich egg yolk.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 10-15 minutes

Ingredients:

10-12 asparagus spears, trimmed
5-6 slices of prosciutto
1 tablespoon olive oil
2 large eggs
Salt and freshly ground black pepper to taste

Instructions:

Preheat your oven to 400°F (200°C).
Wrap each asparagus spear with a half-slice of prosciutto.
Place the wrapped asparagus on a baking sheet and drizzle with olive oil.
Bake for 10-12 minutes, or until the asparagus is tender and the prosciutto is crispy.
While the asparagus is baking, fry two eggs to your desired doneness.
Serve the prosciutto-wrapped asparagus with the fried eggs on top.

Meal-Prep and Storage:

The prosciutto-wrapped asparagus can be prepared ahead of time and stored in the refrigerator for up to 2 days before baking.

16. Chicken and Spinach Scramble

A great way to use up leftover cooked chicken, this scramble is a quick and easy way to get a healthy dose of protein and greens.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 5-7 minutes

Ingredients:

1 cup cooked chicken, shredded or diced
2 cups fresh spinach
4 large eggs
2 tablespoons heavy cream
1 tablespoon butter
Salt and freshly ground black pepper to taste

Instructions:

In a medium bowl, whisk together the eggs and heavy cream. Season with salt and pepper.
Melt the butter in a non-stick skillet over medium heat.
Add the spinach and cook until wilted.
Add the cooked chicken to the skillet and cook until warmed through.
Pour the egg mixture over the chicken and spinach.
Cook, stirring gently, until the eggs are cooked to your desired doneness.

Meal-Prep and Storage:

This scramble is best enjoyed fresh, but you can pre-cook the chicken and have it ready to go for a quick breakfast.

17. Leftover Steak and Eggs

Don’t let that delicious leftover steak go to waste! This is one of the easiest and most satisfying breakfasts you can make.

Yields: 1 serving
Prep time: 2 minutes
Cook time: 5 minutes

Ingredients:

4-6 ounces leftover cooked steak, sliced
2 large eggs
1 tablespoon butter

Instructions:

Heat the butter in a skillet over medium heat.
Add the sliced steak to the skillet and cook until warmed through.
Push the steak to one side of the skillet and crack the eggs into the other side. Cook to your desired doneness.

Meal-Prep and Storage:

This is the ultimate meal prep hack. Simply cook extra steak for dinner and you have breakfast ready for the next day.

18. Pork Rind “Cereal”

For those who miss the crunch of cereal, this is a surprisingly satisfying and simple zero-carb alternative.

Yields: 1 serving
Prep time: 2 minutes

Ingredients:

1 cup pork rinds, lightly crushed
1/4 cup heavy cream or unsweetened almond milk (note: almond milk has trace carbs)
Optional: a sprinkle of cinnamon or a few drops of sugar-free vanilla extract

Instructions:

Place the crushed pork rinds in a bowl.
Pour the heavy cream or almond milk over the top.
Add any optional flavorings and enjoy immediately.

Meal-Prep and Storage:

This is best prepared fresh to maintain the crunch of the pork rinds.

19. Zero-Carb Breakfast Burrito Bowl

A deconstructed burrito in a bowl, this is a great way to enjoy all the flavors of a breakfast burrito without the carbs.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

4 large eggs, scrambled
1/2 cup cooked breakfast sausage, crumbled
1/2 cup cooked bacon, crumbled
1/2 cup shredded cheddar cheese
Optional toppings: diced avocado, sour cream, salsa (check for added sugars)

Instructions:

Divide the scrambled eggs between two bowls.
Top with the cooked sausage, bacon, and shredded cheese.
Add any optional toppings and enjoy.

Meal-Prep and Storage:

Cook the eggs, sausage, and bacon ahead of time and store them in separate containers in the refrigerator. When you’re ready to eat, simply assemble the bowls and reheat if desired.

20. Carnivore-Style Scotch Eggs

A true zero-carb powerhouse, these Scotch eggs are a hard-boiled egg wrapped in sausage meat, then baked or fried.

Yields: 6 servings
Prep time: 15 minutes
Cook time: 25-30 minutes

Ingredients:

6 hard-boiled eggs, peeled
1 lb ground sausage

Instructions:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Divide the ground sausage into 6 equal portions.
Flatten each portion of sausage into a thin patty.
Wrap each hard-boiled egg with a sausage patty, ensuring the egg is completely covered.
Place the wrapped eggs on the prepared baking sheet.
Bake for 25-30 minutes, or until the sausage is cooked through and browned.

Meal-Prep and Storage:

Store the cooked Scotch eggs in an airtight container in the refrigerator for up to 4 days. They can be enjoyed cold or reheated.

21. Simple Pan-Fried Fish

A fillet of your favorite fish, pan-fried in butter, can be a surprisingly delicious and filling breakfast. It’s a great way to get a dose of healthy omega-3 fatty acids first thing in the morning.

Yields: 1 serving
Prep time: 2 minutes
Cook time: 5-7 minutes

Ingredients:

1 (6-ounce) fillet of salmon, cod, or other fatty fish
1 tablespoon butter
Salt and freshly ground black pepper to taste
Lemon wedge, for serving

Instructions:

Pat the fish fillet dry with paper towels and season with salt and pepper.
Melt the butter in a non-stick skillet over medium-high heat.
Place the fish fillet in the skillet, skin-side down (if it has skin).
Cook for 3-4 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
Squeeze a wedge of lemon over the fish before serving.

Meal-Prep and Storage:

Cooked fish can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet or enjoy it cold.

22. Zero-Carb “Pancakes”

For those moments when you’re craving a classic breakfast dish, these zero-carb “pancakes” made with pork rinds are a creative and satisfying substitute.

Yields: 4-5 small pancakes
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

1 cup finely crushed pork rinds
2 ounces cream cheese, softened
2 large eggs
1/2 teaspoon baking powder
Optional: a few drops of sugar-free vanilla extract or a sprinkle of cinnamon
Butter, for greasing the pan

Instructions:

In a blender or food processor, combine the crushed pork rinds, cream cheese, eggs, and baking powder. Blend until the mixture is smooth.
Stir in any optional flavorings.
Heat a non-stick skillet or griddle over medium-low heat and grease it with butter.
Pour small circles of the batter onto the skillet to form pancakes.
Cook for 2-3 minutes on each side, or until golden brown and cooked through.

Meal-Prep and Storage:

These pancakes are best enjoyed fresh, but they can be stored in an airtight container in the refrigerator for up to 2 days. Reheat in a toaster or skillet to help them crisp up.

Conclusion

Adopting a zero-carb lifestyle doesn’t mean sacrificing a delicious and satisfying breakfast. With a little planning and preparation, you can enjoy a wide variety of flavorful and convenient meals to start your day. By focusing on high-quality proteins and healthy fats, you can create a breakfast routine that is both enjoyable and sustainable. These 20+ easy, zero-carb meal-prep breakfast ideas are a great starting point for anyone looking to embrace a carb-free morning.

20+ Lunch Ideas

Grilled Ribeye Steak with Herb Butter: A satisfying and flavorful lunch.
Beef Mince & Egg Bowl: A simple, budget-friendly, and versatile meal.
Slow-Cooker Lamb Shoulder Chunks: Tender and flavorful lamb for the week.
Crispy Skin Chicken Thighs: A delicious and budget-friendly option.
Carnivore Chili: A meat-lover’s chili with no beans.
Salmon-Stuffed Avocados: A quick, no-cook, and refreshing lunch.
Turkey Taco Lettuce Wraps: A fresh and crunchy way to enjoy tacos.
Egg Roll in a Bowl: All the flavor of an egg roll, without the wrapper.
Tuna Salad Lettuce Wraps: A classic lunch staple made zero-carb.
Crustless Quiche: Can be enjoyed warm or cold.
Loaded Burger Bowls: A deconstructed burger in a bowl.
Chicken Salad: A simple and classic recipe.
Deviled Eggs: A protein-packed and portable lunch.
Dijon Mustard Salmon: Quick to prepare and full of flavor.
BBQ Shrimp: A savory, buttery, and spicy shrimp dish.
Air Fryer Steak Bites: Tender and juicy steak bites in minutes.
Pork Carnitas: Slow-cooked pork that is incredibly versatile.
Meatballs: A perfect grab-and-go lunch.
Deli Meat Roll-Ups: The ultimate quick and easy no-cook lunch.
Canned Sardines or Tuna: A convenient and nutritious option.
Smoked Chuck Roast: Tender, flavorful, and perfect for slicing.

Navigating lunchtime on a zero-carb diet can be challenging, especially with a busy schedule. The temptation of convenient, carb-heavy options is everywhere. However, with a little planning and meal prep, you can enjoy delicious, satisfying, and strictly zero-carb lunches that will keep you energized throughout the day. This guide provides over 20 easy meal-prep ideas, complete with full recipes, to make your zero-carb journey a resounding success.

The Principles of a Zero-Carb Lunch

A zero-carb lunch is built around high-quality animal products, which are naturally free of carbohydrates. The focus is on protein and healthy fats to ensure satiety and stable energy levels. Key components include:

Meats: Beef, pork, lamb, and game meats are all excellent choices.
Poultry: Chicken, turkey, and duck provide lean protein.
Fish and Seafood: Fatty fish like salmon and tuna are rich in omega-3s.
Eggs: A versatile and budget-friendly option.
Fats and Oils: Butter, ghee, tallow, and other animal-based fats are used for cooking and flavor.
Cheese: Hard cheeses are very low in carbs and can be used in moderation.

Hearty Meat-Based Lunches

These recipes are perfect for those who crave a substantial and savory midday meal.

1. Grilled Ribeye Steak with Herb Butter

A classic for a reason, a perfectly cooked steak is the epitome of a satisfying zero-carb meal. The herb butter adds a touch of elegance and flavor.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 10-15 minutes

Ingredients:

2 (8-ounce) ribeye steaks, about 1-inch thick
Salt and freshly ground black pepper to taste
2 tablespoons butter, softened
1 tablespoon chopped fresh parsley
1 teaspoon chopped fresh rosemary
1 clove garlic, minced

Instructions:

Pat the steaks dry and season generously with salt and pepper.
In a small bowl, combine the softened butter, parsley, rosemary, and minced garlic to create the herb butter.
Heat a grill or cast-iron skillet over high heat. Cook the steaks for 4-6 minutes per side for medium-rare, or to your desired doneness.
Let the steaks rest for 5 minutes before topping with a dollop of herb butter.

Meal-Prep and Storage:

Cook the steaks ahead of time and store them in an airtight container in the refrigerator for up to 3 days. The herb butter can also be made in advance and stored in the refrigerator. Slice the steak and enjoy it cold or gently reheated.

2. Beef Mince & Egg Bowl

A simple, budget-friendly, and highly versatile meal. This bowl is packed with protein and can be customized with your favorite zero-carb seasonings.

Yields: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes

Ingredients:

1 lb ground beef
4 large eggs
1 tablespoon butter or beef tallow
Salt and freshly ground black pepper to taste
Optional: 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder

Instructions:

Heat the butter or tallow in a large skillet over medium-high heat.
Add the ground beef to the skillet and cook until browned, breaking it into crumbles. Season with salt, pepper, garlic powder, and onion powder.
Push the cooked beef to one side of the skillet. Crack the eggs into the other side and scramble until cooked to your liking.
Mix the scrambled eggs and ground beef together.

Meal-Prep and Storage:

This mixture can be stored in an airtight container in the refrigerator for up to 4 days. It can be enjoyed cold or reheated in the microwave.

3. Slow-Cooker Lamb Shoulder Chunks

This set-it-and-forget-it recipe yields incredibly tender and flavorful lamb that is perfect for meal prepping. The slow cooker does all the work for you.

Yields: 6-8 servings
Prep time: 10 minutes
Cook time: 6-8 hours on low

Ingredients:

3-4 lbs boneless lamb shoulder, cut into 2-inch chunks
2 tablespoons olive oil or melted tallow
1 tablespoon dried rosemary
1 teaspoon dried thyme
1 teaspoon garlic powder
Salt and freshly ground black pepper to taste
1/2 cup bone broth or water

Instructions:

Pat the lamb chunks dry and season generously with salt, pepper, rosemary, thyme, and garlic powder.
Heat the olive oil or tallow in a large skillet over high heat. Sear the lamb chunks on all sides until browned.
Transfer the seared lamb to the slow cooker.
Add the bone broth or water to the slow cooker.
Cook on low for 6-8 hours, or on high for 3-4 hours, until the lamb is fall-apart tender.

Meal-Prep and Storage:

Store the cooked lamb in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months.

4. Crispy Skin Chicken Thighs

Chicken thighs are a flavorful and budget-friendly cut of meat. This recipe ensures a crispy skin and juicy interior, making for a delicious and satisfying lunch.

Yields: 4 servings
Prep time: 5 minutes
Cook time: 30-35 minutes

Ingredients:

4 bone-in, skin-on chicken thighs
1 tablespoon olive oil or melted butter
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon paprika

Instructions:

Preheat your oven to 400°F (200°C).
Pat the chicken thighs dry with paper towels. This is crucial for achieving crispy skin.
In a small bowl, combine the salt, pepper, garlic powder, and paprika.
Rub the chicken thighs all over with the olive oil or melted butter, then season generously with the spice mixture.
Place the chicken thighs on a baking sheet or in an oven-safe skillet, skin-side up.
Bake for 30-35 minutes, or until the chicken is cooked through and the skin is golden brown and crispy.

Meal-Prep and Storage:

Store the cooked chicken thighs in an airtight container in the refrigerator for up to 4 days. They can be enjoyed cold or reheated in the oven or air fryer to maintain the crispy skin.

5. Carnivore Chili

A meat-lover’s dream, this chili is all about the rich flavors of beef and spices, with no beans or other carb-heavy fillers in sight.

Yields: 6-8 servings
Prep time: 10 minutes
Cook time: 1-2 hours

Ingredients:

2 lbs ground beef
1 lb beef chuck, cut into 1/2-inch cubes
1/4 cup beef tallow or bacon grease
1 large onion, chopped (optional, omit for strict zero-carb)
4 cloves garlic, minced (optional, omit for strict zero-carb)
1/4 cup chili powder
1 tablespoon cumin
1 teaspoon salt
1/2 teaspoon black pepper
2 cups beef broth

Instructions:

In a large pot or Dutch oven, heat the tallow or bacon grease over medium-high heat.
Add the beef chuck and sear on all sides until browned. Remove from the pot and set aside.
Add the ground beef to the pot and cook until browned, breaking it into crumbles.
If using, add the chopped onion and garlic and cook until softened.
Stir in the chili powder, cumin, salt, and pepper.
Return the seared beef chuck to the pot and add the beef broth.
Bring to a simmer, then reduce the heat to low, cover, and cook for at least 1 hour, or until the beef chuck is tender.

Meal-Prep and Storage:

Store the chili in an airtight container in the refrigerator for up to 5 days. It can also be frozen for up to 3 months.

6. Salmon-Stuffed Avocados

This no-cook recipe is incredibly quick to assemble and packed with healthy fats and protein. It’s a perfect light yet satisfying lunch.

Yields: 2 servings
Prep time: 10 minutes

Ingredients:

1 large ripe avocado
1 (5-ounce) can of salmon, drained
2 tablespoons mayonnaise (check for no added sugar)
1 tablespoon chopped fresh dill or chives
1 teaspoon lemon juice
Salt and freshly ground black pepper to taste

Instructions:

Cut the avocado in half lengthwise and remove the pit.
In a small bowl, flake the drained salmon with a fork.
Add the mayonnaise, chopped dill, and lemon juice to the salmon. Mix until well combined.
Season the salmon salad with salt and pepper.
Spoon the salmon salad mixture into the hollow of each avocado half.

Meal-Prep and Storage:

To prevent the avocado from browning, it’s best to assemble this just before eating. However, you can prepare the salmon salad mixture ahead of time and store it in an airtight container in the refrigerator for up to 3 days. When ready for lunch, simply cut a fresh avocado and stuff it.

7. Turkey Taco Lettuce Wraps

Enjoy all the flavors of a taco without the carbs. These lettuce wraps are a fun, fresh, and crunchy way to enjoy a classic dish.

Yields: 4 servings
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

1 lb ground turkey
1 tablespoon olive oil
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and freshly ground black pepper to taste
8-12 large lettuce leaves (iceberg, butter, or romaine work well)
Optional toppings: shredded cheddar cheese, sour cream, diced avocado

Instructions:

Heat the olive oil in a large skillet over medium-high heat.
Add the ground turkey and cook until browned, breaking it into crumbles.
Stir in the chili powder, cumin, garlic powder, onion powder, salt, and pepper.
To serve, spoon the taco meat into the lettuce leaves and top with your favorite zero-carb toppings.

Meal-Prep and Storage:

Cook the taco meat ahead of time and store it in an airtight container in the refrigerator for up to 4 days. Wash and dry the lettuce leaves and store them separately. Assemble the wraps just before eating to keep the lettuce crisp.

8. Egg Roll in a Bowl

This deconstructed egg roll gives you all the savory flavor of the filling without the carb-heavy wrapper. It’s a quick one-pan meal that’s perfect for a busy week.

Yields: 4 servings
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

1 lb ground pork or chicken
1 tablespoon sesame oil (check for 100% sesame)
1 clove garlic, minced
1 teaspoon grated fresh ginger
4 cups shredded cabbage or coleslaw mix
2 tablespoons coconut aminos or tamari (check labels for no sugar)
1 tablespoon rice vinegar (unseasoned)
Salt and pepper to taste

Instructions:

Heat the sesame oil in a large skillet or wok over medium-high heat.
Add the ground pork and cook until browned, breaking it into crumbles.
Add the minced garlic and grated ginger, and cook for another minute until fragrant.
Stir in the shredded cabbage and cook for 5-7 minutes, or until the cabbage is tender.
In a small bowl, whisk together the coconut aminos and rice vinegar. Pour the sauce over the cabbage and pork mixture.
Stir everything together and season with salt and pepper.

Meal-Prep and Storage:

Store in an airtight container in the refrigerator for up to 4 days. This dish reheats well in the microwave.

9. Tuna Salad Lettuce Wraps

A classic lunch staple made zero-carb friendly. Using lettuce instead of bread provides a refreshing crunch.

Yields: 2-3 servings
Prep time: 10 minutes

Ingredients:

2 (5-ounce) cans of tuna in water or olive oil, drained
1/4 cup mayonnaise (no sugar added)
1 stalk celery, finely chopped (optional, contains trace carbs)
2 tablespoons chopped red onion (optional, contains trace carbs)
Salt and pepper to taste
6-8 large lettuce leaves

Instructions:

In a medium bowl, combine the drained tuna, mayonnaise, celery, and red onion.
Mix well and season with salt and pepper.
Spoon the tuna salad into the lettuce leaves to serve.

Meal-Prep and Storage:

The tuna salad can be made ahead and stored in the refrigerator for up to 3 days. Keep the lettuce leaves separate and assemble just before eating.

10. Crustless Quiche

Similar to a frittata, a crustless quiche is a versatile and elegant lunch option that can be enjoyed warm or cold.

Yields: 6 servings
Prep time: 10 minutes
Cook time: 30-35 minutes

Ingredients:

8 large eggs
1 cup heavy cream
1 cup shredded Gruyère or Swiss cheese
1 cup cooked, crumbled bacon or diced ham
Salt, pepper, and a pinch of nutmeg

Instructions:

Preheat your oven to 375°F (190°C). Grease a 9-inch pie plate.
In a large bowl, whisk the eggs and heavy cream together.
Stir in the cheese, bacon or ham, salt, pepper, and nutmeg.
Pour the mixture into the prepared pie plate.
Bake for 30-35 minutes, or until the center is set.

Meal-Prep and Storage:

Store the cooled quiche in the refrigerator for up to 4 days. It can be eaten cold or reheated by the slice.

11. Loaded Burger Bowls

All the best parts of a burger, served in a bowl without the bun. This is a fun and satisfying way to get your burger fix.

Yields: 4 servings
Prep time: 15 minutes
Cook time: 10-15 minutes

Ingredients:

1.5 lbs ground beef, formed into 4 patties
4 slices of cheddar cheese
4 cups shredded lettuce
1/2 cup dill pickles, sliced (no sugar added)
1/4 cup red onion, thinly sliced (optional)
Special Sauce: 1/4 cup mayonnaise, 1 tablespoon mustard, 1 tablespoon pickle relish (no sugar added)

Instructions:

Cook the burger patties on a grill or in a skillet to your desired doneness. Top each with a slice of cheese during the last minute of cooking to melt.
While the burgers cook, prepare the bowls by dividing the shredded lettuce among four bowls.
Whisk together the ingredients for the special sauce.
Once cooked, place a cheeseburger patty in each bowl. Top with pickles, onion, and a drizzle of the special sauce.

Meal-Prep and Storage:

Cook the burger patties ahead of time. Store all components separately in the refrigerator. Assemble the bowls just before serving to keep everything fresh.

12. Chicken Salad

A simple and classic recipe that’s perfect for a light lunch. Serve it on its own or with lettuce wraps.

Yields: 4 servings
Prep time: 10 minutes

Ingredients:

2 cups cooked, shredded chicken
1/2 cup mayonnaise
1 stalk celery, finely chopped (optional)
2 tablespoons chopped fresh parsley
Salt and pepper to taste

Instructions:

In a medium bowl, combine the shredded chicken, mayonnaise, celery, and parsley.
Mix well and season with salt and pepper.

Meal-Prep and Storage:

Store the chicken salad in an airtight container in the refrigerator for up to 4 days.

13. Deviled Eggs

A party favorite that also makes a fantastic, protein-packed lunch. They are easy to make in a large batch.

Yields: 12 deviled eggs
Prep time: 15 minutes

Ingredients:

6 hard-boiled eggs, peeled and halved lengthwise
1/4 cup mayonnaise
1 teaspoon Dijon mustard
Salt and pepper to taste
Paprika, for garnish

Instructions:

Carefully remove the yolks from the hard-boiled egg halves and place them in a small bowl.
Mash the yolks with a fork until they are a fine crumble.
Add the mayonnaise, mustard, salt, and pepper to the mashed yolks and mix until smooth and creamy.
Spoon or pipe the yolk mixture back into the egg white halves.
Sprinkle with paprika for garnish.

Meal-Prep and Storage:

Store the deviled eggs in a single layer in an airtight container in the refrigerator for up to 3 days.

14. Dijon Mustard Salmon

This baked salmon is quick to prepare and results in a moist, flavorful fillet that’s perfect for lunch.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 12-15 minutes

Ingredients:

2 (6-ounce) salmon fillets
2 tablespoons Dijon mustard
1 tablespoon olive oil
Salt and pepper to taste

Instructions:

Preheat your oven to 400°F (200°C).
Place the salmon fillets on a baking sheet lined with parchment paper.
In a small bowl, whisk together the Dijon mustard and olive oil. Season with salt and pepper.
Spread the mustard mixture evenly over the top of each salmon fillet.
Bake for 12-15 minutes, or until the salmon is cooked through.

Meal-Prep and Storage:

Store the cooked salmon in the refrigerator for up to 3 days. It can be eaten cold on a salad or gently reheated.

15. BBQ Shrimp

This isn’t your typical sweet BBQ sauce. This version is a savory, buttery, and spicy shrimp dish that’s common in New Orleans and naturally zero-carb.

Yields: 2-3 servings
Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

1 lb large shrimp, peeled and deveined
4 tablespoons butter
2 cloves garlic, minced
1 teaspoon paprika
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper
1/4 cup beef or chicken broth

Instructions:

Melt the butter in a large skillet over medium-high heat.
Add the minced garlic and cook for 30 seconds until fragrant.
Add the shrimp, paprika, black pepper, and cayenne pepper. Cook for 2-3 minutes, stirring frequently, until the shrimp begin to turn pink.
Pour in the broth and bring to a simmer. Cook for another 2-3 minutes until the shrimp are fully cooked and the sauce has thickened slightly.

Meal-Prep and Storage:

Store the cooked shrimp and sauce in the refrigerator for up to 3 days. Reheat gently in a skillet.

16. Air Fryer Steak Bites

Incredibly quick and easy, these steak bites are tender, juicy, and perfect for a fast lunch.

Yields: 2 servings
Prep time: 10 minutes
Cook time: 6-8 minutes

Ingredients:

1 lb sirloin or New York strip steak, cut into 1-inch cubes
1 tablespoon olive oil
1 teaspoon garlic powder
Salt and pepper to taste

Instructions:

Preheat your air fryer to 400°F (200°C).
In a bowl, toss the steak cubes with olive oil, garlic powder, salt, and pepper.
Place the steak bites in a single layer in the air fryer basket.
Cook for 6-8 minutes, shaking the basket halfway through, for medium-rare.

Meal-Prep and Storage:

Store the cooked steak bites in the refrigerator for up to 3 days. They are great cold or can be quickly reheated.

17. Pork Carnitas

This slow-cooked pork is incredibly flavorful and versatile. Make a big batch and use it for lunches all week.

Yields: 8-10 servings
Prep time: 15 minutes
Cook time: 8-10 hours on low

Ingredients:

4-5 lb pork shoulder (Boston butt)
2 teaspoons salt
1 teaspoon black pepper
1 teaspoon cumin
1 teaspoon oregano
1 onion, quartered (optional)
4 cloves garlic, smashed (optional)

Instructions:

Rub the pork shoulder with salt, pepper, cumin, and oregano.
Place the pork in a slow cooker. If using, add the onion and garlic.
Cook on low for 8-10 hours, or until the pork is fork-tender.
Remove the pork from the slow cooker and shred it with two forks.
For crispy carnitas, spread the shredded pork on a baking sheet and broil for 3-5 minutes until the edges are crispy.

Meal-Prep and Storage:

Store the carnitas in the refrigerator for up to 5 days or in the freezer for up to 3 months.

18. Meatballs

Simple, classic, and easy to make in large batches. These meatballs are a perfect grab-and-go lunch.

Yields: 20-24 meatballs
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients:

2 lbs ground beef
1/2 cup grated Parmesan cheese
2 large eggs
1 teaspoon salt
1/2 teaspoon black pepper

Instructions:

Preheat your oven to 400°F (200°C).
In a large bowl, gently mix all ingredients together.
Form the mixture into 1.5-inch meatballs and place them on a baking sheet.
Bake for 20 minutes, or until cooked through.

Meal-Prep and Storage:

Store in the refrigerator for up to 4 days or freeze for up to 3 months.

19. Deli Meat Roll-Ups

The ultimate quick and easy no-cook lunch. Simply roll up your favorite deli meats with cheese or cream cheese.

Yields: 1 serving
Prep time: 5 minutes

Ingredients:

4-6 slices of your favorite deli meat (turkey, ham, roast beef – check for no added sugar)
2-3 slices of provolone or Swiss cheese, or 2 tablespoons of cream cheese

Instructions:

Lay the deli meat slices flat.
If using sliced cheese, place a slice on top of the meat. If using cream cheese, spread a thin layer over the meat.
Roll them up tightly.

Meal-Prep and Storage:

Assemble these just before eating or store them in the refrigerator for up to 2 days.

20. Canned Sardines or Tuna

Don’t underestimate the convenience and nutritional power of canned fish. It’s a fantastic source of protein and omega-3s that requires zero prep time.

Yields: 1 serving
Prep time: 1 minute

Instructions:

Open a can of your favorite sardines or tuna (packed in olive oil or water).
Eat directly from the can or transfer to a bowl.

Meal-Prep and Storage:

Keep a stock of canned fish in your pantry for an instant, zero-carb lunch anytime.

21. Smoked Chuck Roast

Smoking a chuck roast results in a tender, flavorful piece of meat that’s perfect for slicing and eating all week.

Yields: 8-10 servings
Prep time: 10 minutes
Cook time: 6-8 hours

Ingredients:

1 (3-4 lb) chuck roast
2 tablespoons coarse salt
2 tablespoons black pepper

Instructions:

Preheat your smoker to 250°F (120°C).
Rub the chuck roast all over with the salt and pepper.
Place the roast in the smoker and cook for 6-8 hours, or until it reaches an internal temperature of 200-205°F (93-96°C) and is very tender.
Let it rest for at least 30 minutes before slicing.

Meal-Prep and Storage:

Store the sliced roast in the refrigerator for up to 5 days or freeze for up to 3 months.

Conclusion

With these 20+ easy and delicious zero-carb meal-prep lunch ideas, you can say goodbye to boring and repetitive meals. By taking a little time to plan and prepare, you can ensure that your midday meal is always satisfying, flavorful, and perfectly aligned with your dietary goals.

20+ Dinner Ideas

Classic Ribeye Steak with Pan Sauce: A restaurant-quality meal at home.
Blackened Ribeye: A bold and flavorful twist on a classic steak.
Ground Beef Stroganoff: A creamy and comforting dish, without the noodles.
Keto Beef Stew: A hearty and warming stew for a cold evening.
Perfect Pork Chops: Juicy and flavorful pork chops, pan-seared to perfection.
Roasted Chicken with Crispy Skin: An impressive meal with delicious leftovers.
Pan-Seared Salmon with Lemon-Dill Butter: An elegant and quick seafood dinner.
Garlic Parmesan Chicken Wings: Crispy, savory, and addictive.
Shrimp Scampi: A classic garlic butter shrimp dish.
Rack of Lamb with Rosemary and Garlic: An elegant main course for a special occasion.
Duck Breast with Crispy Skin: A delicacy that is easy to make at home.
Pork Belly Slices: Rich, decadent, and incredibly tender.
Meatloaf (No Fillers): A dense, savory, and satisfying meatloaf.
Chicken Shawarma (No-Carb Style): Exotic flavors without the carbs.
Lobster Tail with Drawn Butter: A luxurious and elegant dinner.
Swordfish Steaks with Olive Tapenade: A firm, meaty fish with a briny topping.
Leg of Lamb: A classic roast for a weekend dinner.
Prime Rib: The king of roasts for a show-stopping meal.
Beef Short Ribs: Slow-braised for ultimate tenderness and flavor.
Bacon-Wrapped Filet Mignon: An elegant and classic steakhouse dinner.

Dinner on a zero-carb diet should be a satisfying and enjoyable experience, not a source of stress. With the right recipes and a solid meal-prep strategy, you can create delicious, carb-free dinners that you’ll look forward to all day. This guide offers over 20 easy and flavorful zero-carb dinner ideas, complete with full recipes, to make your evenings both simple and delicious.

The Essentials of a Zero-Carb Dinner

A zero-carb dinner is centered around nutrient-dense animal products, providing the protein and healthy fats your body needs without any carbohydrates. The core components of a zero-carb dinner include:

Quality Meats: Beef, pork, and lamb form the foundation of many hearty zero-carb dinners.
Poultry: Chicken, turkey, and duck are versatile and can be prepared in numerous ways.
Fresh Seafood: Fish like salmon, cod, and halibut, as well as shellfish like shrimp and scallops, offer a lighter yet equally satisfying option.
Animal Fats: Butter, ghee, tallow, and lard are used for cooking and adding flavor and richness to dishes.
Eggs: While often associated with breakfast, eggs can be a quick and easy dinner option.
Hard Cheeses: Used in moderation, hard cheeses can add flavor and variety.

Satisfying Beef and Pork Dinners

These recipes are perfect for a hearty and comforting evening meal.

1. Classic Ribeye Steak with Pan Sauce

A perfectly cooked ribeye is a carnivore’s delight. The simple pan sauce elevates this classic dish to a restaurant-quality meal.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 15-20 minutes

Ingredients:

2 (10-12 ounce) ribeye steaks, about 1.5 inches thick
Salt and freshly ground black pepper to taste
2 tablespoons butter, divided
2 cloves garlic, smashed
2 sprigs of fresh rosemary or thyme
1/4 cup beef broth

Instructions:

Pat the steaks dry and season generously with salt and pepper.
Heat a cast-iron skillet over high heat until it is very hot.
Add the steaks to the hot skillet and sear for 3-4 minutes on each side, until a deep brown crust forms.
Reduce the heat to medium, add 1 tablespoon of butter, the smashed garlic, and rosemary sprigs to the skillet.
Tilt the skillet and use a spoon to baste the steaks with the melted butter for 1-2 minutes.
Remove the steaks from the skillet and let them rest on a cutting board.
Deglaze the pan by adding the beef broth and scraping up any browned bits from the bottom. Let the sauce reduce by half.
Whisk in the remaining tablespoon of butter and pour the sauce over the steaks before serving.

Meal-Prep and Storage:

Cook the steaks ahead of time and store them in the refrigerator for up to 3 days. Reheat gently in a skillet to avoid overcooking.

2. Blackened Ribeye

This recipe uses a bold and flavorful spice blend to create a delicious crust on the steak. It’s a great way to add some variety to your steak dinners.

Yields: 2 servings
Prep time: 10 minutes
Cook time: 10-15 minutes

Ingredients:

2 (10-12 ounce) ribeye steaks
2 tablespoons paprika
1 tablespoon garlic powder
1 tablespoon onion powder
1 teaspoon black pepper
1 teaspoon salt
1/2 teaspoon cayenne pepper
2 tablespoons butter or tallow

Instructions:

In a small bowl, combine all the spices to create the blackening season.
Pat the steaks dry and rub the spice mixture generously on all sides.
Heat a cast-iron skillet over high heat until it is smoking hot.
Add the butter or tallow to the skillet, then carefully place the steaks in the pan.
Cook for 3-5 minutes on each side, until a dark crust forms and the steak is cooked to your desired doneness.

Meal-Prep and Storage:

This is best cooked fresh, but you can prepare the spice blend in a large batch and store it in an airtight container for future use.

3. Ground Beef Stroganoff

A creamy and comforting classic, this stroganoff is made zero-carb by omitting the traditional noodles and using full-fat sour cream for a rich sauce.

Yields: 4 servings
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients:

1.5 lbs ground beef
1 tablespoon butter
8 ounces mushrooms, sliced (optional, contains trace carbs)
1/2 cup beef broth
1/2 cup full-fat sour cream
1 teaspoon Dijon mustard
Salt and pepper to taste

Instructions:

In a large skillet, cook the ground beef over medium-high heat until browned. Drain off any excess fat.
If using mushrooms, add them to the skillet with the beef and cook until they have released their moisture and started to brown.
Stir in the beef broth and Dijon mustard, scraping up any browned bits from the bottom of the pan.
Reduce the heat to low and simmer for 5-10 minutes to allow the flavors to meld.
Remove the skillet from the heat and stir in the sour cream. It’s important not to let the sour cream boil, as it can curdle.
Season with salt and pepper to taste.

Meal-Prep and Storage:

Store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, being careful not to boil the sauce.

4. Keto Beef Stew

This hearty and comforting stew is perfect for a cold evening. It’s packed with tender beef and a rich, savory broth, without any of the high-carb vegetables found in traditional stews.

Yields: 6-8 servings
Prep time: 15 minutes
Cook time: 2-3 hours

Ingredients:

2 lbs beef chuck, cut into 1-inch cubes
2 tablespoons beef tallow or avocado oil
1 large onion, chopped (optional)
4 cloves garlic, minced (optional)
4 cups beef broth
1 tablespoon tomato paste (check for no added sugar)
1 teaspoon dried thyme
1 bay leaf
Salt and freshly ground black pepper to taste

Instructions:

Pat the beef cubes dry and season generously with salt and pepper.
Heat the tallow or oil in a large Dutch oven or pot over medium-high heat.
Sear the beef cubes in batches until browned on all sides. Remove the beef from the pot and set aside.
If using, add the onion to the pot and cook until softened, about 5 minutes.
Add the garlic and tomato paste and cook for another minute until fragrant.
Return the beef to the pot and add the beef broth, thyme, and bay leaf.
Bring to a simmer, then reduce the heat to low, cover, and cook for 2-3 hours, or until the beef is very tender.
Remove the bay leaf before serving.

Meal-Prep and Storage:

This stew tastes even better the next day. Store it in an airtight container in the refrigerator for up to 5 days, or freeze it for up to 3 months.

5. Perfect Pork Chops

A simple pan-sear is all you need to create juicy, flavorful pork chops. This is a quick and easy dinner option for any night of the week.

Yields: 4 servings
Prep time: 5 minutes
Cook time: 10-15 minutes

Ingredients:

4 bone-in pork chops, about 1-inch thick
1 tablespoon olive oil or avocado oil
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
2 tablespoons butter
2 cloves garlic, smashed
2 sprigs of fresh thyme or rosemary

Instructions:

Pat the pork chops dry and season them generously with salt, pepper, and garlic powder.
Heat the oil in a large cast-iron skillet over medium-high heat.
Place the pork chops in the hot skillet and cook for 4-6 minutes on each side, until a golden-brown crust forms.
Reduce the heat to medium, add the butter, smashed garlic, and thyme or rosemary to the skillet.
Tilt the skillet and baste the pork chops with the melted butter for 1-2 minutes.
Let the pork chops rest for a few minutes before serving.

Meal-Prep and Storage:

Cooked pork chops can be stored in the refrigerator for up to 3 days. Reheat them gently in a skillet to prevent them from drying out.

6. Roasted Chicken with Crispy Skin

A whole roasted chicken is an impressive and delicious meal that is surprisingly easy to make. The leftovers are perfect for lunches and other meals throughout the week.

Yields: 4-6 servings
Prep time: 10 minutes
Cook time: 1-1.5 hours

Ingredients:

1 (4-5 lb) whole chicken
2 tablespoons melted butter or olive oil
1 tablespoon salt
1 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon paprika
Optional: 1 lemon, halved; 1 head of garlic, halved; fresh herbs like rosemary and thyme for stuffing the cavity

Instructions:

Preheat your oven to 425°F (220°C).
Remove any giblets from the chicken cavity and pat the chicken dry with paper towels, both inside and out.
In a small bowl, combine the salt, pepper, garlic powder, and paprika.
Rub the chicken all over with the melted butter or olive oil, then season generously with the spice mixture.
If using, stuff the cavity of the chicken with the lemon, garlic, and fresh herbs.
Place the chicken in a roasting pan or large oven-safe skillet.
Roast for 1-1.5 hours, or until the chicken is cooked through and the juices run clear when you pierce the thigh. The internal temperature should reach 165°F (74°C).
Let the chicken rest for 10-15 minutes before carving.

Meal-Prep and Storage:

Carve the leftover chicken and store it in an airtight container in the refrigerator for up to 4 days. The bones can be used to make a delicious and nutritious bone broth.

7. Pan-Seared Salmon with Lemon-Dill Butter

This elegant salmon dish is quick enough for a weeknight dinner but special enough for a weekend treat. The lemon-dill butter adds a bright, fresh flavor.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

2 (6-ounce) salmon fillets, skin-on
1 tablespoon olive oil
Salt and pepper to taste
2 tablespoons butter
1 tablespoon chopped fresh dill
1 tablespoon lemon juice

Instructions:

Pat the salmon fillets dry and season with salt and pepper.
Heat the olive oil in a non-stick skillet over medium-high heat.
Place the salmon fillets in the skillet, skin-side down. Cook for 4-6 minutes, until the skin is crispy and golden.
Flip the salmon and cook for another 2-4 minutes on the other side, until cooked to your liking.
While the salmon is cooking, melt the butter in a small saucepan. Stir in the fresh dill and lemon juice.
Pour the lemon-dill butter over the salmon before serving.

Meal-Prep and Storage:

Cooked salmon can be stored in the refrigerator for up to 3 days. It can be enjoyed cold or gently reheated.

8. Garlic Parmesan Chicken Wings

These wings are crispy, savory, and incredibly addictive. They are a perfect zero-carb alternative to traditional breaded wings.

Yields: 4 servings
Prep time: 10 minutes
Cook time: 40-50 minutes

Ingredients:

2 lbs chicken wings
1 tablespoon baking powder (this helps to make them crispy)
1 teaspoon salt
1/2 teaspoon black pepper
4 tablespoons butter, melted
1/2 cup grated Parmesan cheese
2 cloves garlic, minced
2 tablespoons chopped fresh parsley

Instructions:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and place a wire rack on top.
Pat the chicken wings dry with paper towels.
In a large bowl, toss the wings with the baking powder, salt, and pepper until they are evenly coated.
Arrange the wings in a single layer on the wire rack.
Bake for 40-50 minutes, flipping the wings halfway through, until they are golden brown and crispy.
While the wings are baking, combine the melted butter, Parmesan cheese, minced garlic, and parsley in a large bowl.
Once the wings are cooked, transfer them to the bowl with the Parmesan mixture and toss to coat.

Meal-Prep and Storage:

These wings are best enjoyed fresh, but they can be stored in the refrigerator for up to 3 days. Reheat them in the oven or air fryer to crisp them up again.

9. Shrimp Scampi

A classic Italian-American dish made zero-carb. The rich garlic butter sauce is the star of the show.

Yields: 2-3 servings
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

1 lb large shrimp, peeled and deveined
4 tablespoons butter
4 cloves garlic, minced
1/4 cup chicken or beef broth
2 tablespoons chopped fresh parsley
Salt and pepper to taste
Red pepper flakes, to taste (optional)

Instructions:

Melt the butter in a large skillet over medium heat.
Add the minced garlic and red pepper flakes (if using) and cook for 1-2 minutes until fragrant.
Add the shrimp to the skillet and cook for 2-3 minutes on each side, until they are pink and opaque.
Pour in the broth and bring to a simmer. Let the sauce reduce slightly.
Stir in the fresh parsley and season with salt and pepper.

Meal-Prep and Storage:

Store in the refrigerator for up to 3 days. Reheat gently in a skillet.

10. Rack of Lamb with Rosemary and Garlic

An elegant and impressive main course that is surprisingly simple to prepare. The combination of lamb, rosemary, and garlic is a timeless classic.

Yields: 2-4 servings
Prep time: 10 minutes
Cook time: 20-25 minutes

Ingredients:

1 (8-rib) rack of lamb, frenched
2 tablespoons olive oil
4 cloves garlic, minced
2 tablespoons chopped fresh rosemary
Salt and freshly ground black pepper to taste

Instructions:

Preheat your oven to 400°F (200°C).
Score the fat cap of the lamb in a diamond pattern.
In a small bowl, combine the olive oil, minced garlic, and chopped rosemary. Rub this mixture all over the lamb.
Season the lamb generously with salt and pepper.
Heat an oven-safe skillet over high heat. Sear the lamb, fat-side down, for 2-3 minutes until a golden-brown crust forms.
Transfer the skillet to the preheated oven and roast for 15-20 minutes for medium-rare, or until a meat thermometer inserted into the thickest part reads 130-135°F (54-57°C).
Let the rack of lamb rest for 10 minutes before slicing into individual chops.

Meal-Prep and Storage:

This is best served fresh, but leftover lamb chops can be stored in the refrigerator for up to 3 days.

11. Duck Breast with Crispy Skin

Pan-seared duck breast is a delicacy that is easy to make at home. The key is to render the fat slowly to achieve a perfectly crispy skin.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 15-20 minutes

Ingredients:

2 (6-8 ounce) duck breasts, skin-on
Salt and freshly ground black pepper to taste

Instructions:

Pat the duck breasts dry with paper towels.
Score the skin of the duck breasts in a crosshatch pattern, being careful not to cut into the meat.
Season the duck breasts generously with salt and pepper on both sides.
Place the duck breasts, skin-side down, in a cold, dry skillet.
Turn the heat to medium-low and let the fat render slowly for 10-15 minutes, pouring off the excess fat as it accumulates. The skin should be deeply golden brown and crispy.
Flip the duck breasts and cook for another 2-4 minutes on the meat side for medium-rare.
Let the duck breasts rest for 5-10 minutes before slicing.

Meal-Prep and Storage:

Cooked duck breast can be stored in the refrigerator for up to 3 days. Reheat gently in a skillet to crisp up the skin.

12. Pork Belly Slices

Pork belly is a rich and decadent cut of meat that becomes incredibly tender and flavorful when cooked properly. These crispy slices are a true zero-carb treat.

Yields: 4 servings
Prep time: 5 minutes
Cook time: 30-40 minutes

Ingredients:

1.5 lbs pork belly, cut into 1-inch thick slices
Salt and pepper to taste

Instructions:

Preheat your oven to 400°F (200°C).
Season the pork belly slices generously with salt and pepper.
Arrange the slices in a single layer on a wire rack set over a baking sheet.
Bake for 30-40 minutes, flipping halfway through, until the pork belly is golden brown and crispy.

Meal-Prep and Storage:

Store the cooked pork belly in the refrigerator for up to 4 days. Reheat in the oven or air fryer to restore crispiness.

13. Meatloaf (No Fillers)

This meatloaf recipe is all about the meat. By omitting the traditional breadcrumb fillers, you get a dense, savory, and satisfying loaf that is purely zero-carb.

Yields: 6-8 servings
Prep time: 10 minutes
Cook time: 1-1.5 hours

Ingredients:

2 lbs ground beef
1 lb ground pork
2 large eggs
1/2 cup grated Parmesan cheese
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
Optional: Wrap the loaf in bacon for extra flavor and moisture.

Instructions:

Preheat your oven to 375°F (190°C).
In a large bowl, gently mix all the ingredients together until just combined.
Form the mixture into a loaf shape and place it on a baking sheet or in a loaf pan.
If using, wrap the loaf with bacon slices.
Bake for 1-1.5 hours, or until the meatloaf is cooked through.

Meal-Prep and Storage:

Store the cooked meatloaf in the refrigerator for up to 4 days. It can be enjoyed cold in slices or reheated.

14. Chicken Shawarma (No-Carb Style)

Enjoy the exotic flavors of shawarma without the carbs. This chicken is marinated in a blend of aromatic spices and cooked to perfection.

Yields: 4 servings
Prep time: 15 minutes + marinating time
Cook time: 20-25 minutes

Ingredients:

1.5 lbs boneless, skinless chicken thighs
1/4 cup olive oil
2 tablespoons lemon juice
4 cloves garlic, minced
1 tablespoon paprika
1 tablespoon cumin
1 teaspoon turmeric
1/2 teaspoon cinnamon
Salt and pepper to taste

Instructions:

In a large bowl, whisk together the olive oil, lemon juice, garlic, and all the spices.
Add the chicken thighs to the marinade and toss to coat. Let it marinate for at least 30 minutes, or up to 24 hours in the refrigerator.
Preheat your grill or a skillet over medium-high heat.
Cook the chicken thighs for 6-8 minutes on each side, until cooked through and slightly charred.
Let the chicken rest for a few minutes before slicing.

Meal-Prep and Storage:

Store the cooked chicken in the refrigerator for up to 4 days. It’s delicious cold or reheated.

15. Lobster Tail with Drawn Butter

A luxurious and elegant dinner that is surprisingly easy to prepare. Lobster is a naturally zero-carb indulgence.

Yields: 2 servings
Prep time: 10 minutes
Cook time: 8-10 minutes

Ingredients:

2 (6-8 ounce) lobster tails
4 tablespoons butter, melted
Salt and pepper to taste
Lemon wedges, for serving

Instructions:

Preheat your broiler.
Use kitchen shears to cut through the top of the lobster shell, from the base to the tail.
Gently separate the meat from the shell, leaving it attached at the base of the tail. Lift the meat and place it on top of the shell.
Brush the lobster meat with half of the melted butter and season with salt and pepper.
Place the lobster tails on a baking sheet and broil for 5-8 minutes, or until the meat is opaque and cooked through.
Serve with the remaining melted butter for dipping and lemon wedges.

Meal-Prep and Storage:

Lobster is best enjoyed immediately after cooking.

16. Swordfish Steaks with Olive Tapenade

Swordfish is a firm, meaty fish that holds up well to grilling or pan-searing. The salty, briny olive tapenade is a perfect complement.

Yields: 2 servings
Prep time: 10 minutes
Cook time: 10-12 minutes

Ingredients:

2 (6-8 ounce) swordfish steaks
1 tablespoon olive oil
Salt and pepper to taste
For the Tapenade: 1/2 cup Kalamata olives (pitted), 1 clove garlic, 1 tablespoon capers, 2 tablespoons olive oil

Instructions:

To make the tapenade, combine the olives, garlic, capers, and olive oil in a food processor and pulse until a coarse paste forms.
Pat the swordfish steaks dry and season with salt and pepper.
Heat 1 tablespoon of olive oil in a skillet over medium-high heat.
Cook the swordfish steaks for 4-6 minutes on each side, until cooked through.
Serve the swordfish topped with a spoonful of the olive tapenade.

Meal-Prep and Storage:

The tapenade can be made ahead and stored in the refrigerator for up to a week. Cook the swordfish fresh for the best results.

17. Leg of Lamb

A classic roast that is perfect for a special occasion or a weekend dinner. The leftovers are fantastic for lunches.

Yields: 8-10 servings
Prep time: 15 minutes
Cook time: 1.5-2 hours

Ingredients:

1 (5-7 lb) bone-in leg of lamb
1/4 cup olive oil
8 cloves garlic, slivered
4 sprigs of fresh rosemary
Salt and freshly ground black pepper to taste

Instructions:

Preheat your oven to 350°F (175°C).
Make small slits all over the leg of lamb and insert the slivered garlic into the slits.
Rub the lamb all over with olive oil and season generously with salt and pepper. Place the rosemary sprigs on top.
Place the lamb in a roasting pan and roast for 1.5-2 hours, or until a meat thermometer inserted into the thickest part reads 135°F (57°C) for medium-rare.
Let the lamb rest for 15-20 minutes before carving.

Meal-Prep and Storage:

Store leftover lamb in the refrigerator for up to 4 days.

18. Prime Rib

The king of roasts, a perfectly cooked prime rib is a show-stopping centerpiece for any dinner. It’s a simple yet elegant zero-carb meal.

Yields: 8-10 servings
Prep time: 10 minutes
Cook time: 2-3 hours

Ingredients:

1 (4-rib) standing rib roast (about 8-10 lbs)
Coarse salt and freshly ground black pepper

Instructions:

Let the roast sit at room temperature for at least 1 hour before cooking.
Preheat your oven to 450°F (230°C).
Season the roast generously on all sides with salt and pepper.
Place the roast, fat-side up, in a roasting pan.
Roast for 15 minutes at 450°F, then reduce the oven temperature to 325°F (160°C).
Continue to roast for about 13-15 minutes per pound for medium-rare, or until a meat thermometer inserted into the center reads 130-135°F (54-57°C).
Let the roast rest for at least 20 minutes before carving.

Meal-Prep and Storage:

Leftover prime rib is a true delicacy. Store it in the refrigerator for up to 4 days and enjoy it cold or gently reheated.

19. Beef Short Ribs

Slow-braised beef short ribs are incredibly tender and flavorful. This is a comforting and satisfying meal for a cozy night in.

Yields: 4 servings
Prep time: 15 minutes
Cook time: 3-4 hours

Ingredients:

4 lbs bone-in beef short ribs
2 tablespoons beef tallow or avocado oil
Salt and pepper to taste
1 onion, chopped (optional)
4 cloves garlic, minced (optional)
4 cups beef broth

Instructions:

Preheat your oven to 325°F (160°C).
Season the short ribs generously with salt and pepper.
Heat the tallow or oil in a large Dutch oven over medium-high heat. Sear the short ribs on all sides until browned.
Remove the short ribs from the pot. If using, add the onion and cook until softened.
Add the garlic and cook for another minute.
Return the short ribs to the pot and add the beef broth.
Bring to a simmer, then cover the pot and transfer it to the preheated oven.
Bake for 3-4 hours, or until the meat is falling off the bone.

Meal-Prep and Storage:

Store the cooked short ribs in the refrigerator for up to 4 days. The flavor will only improve overnight.

20. Bacon-Wrapped Filet Mignon

An elegant and classic steakhouse dinner that you can easily make at home. The bacon adds flavor and helps to keep the lean filet mignon moist.

Yields: 2 servings
Prep time: 10 minutes
Cook time: 15-20 minutes

Ingredients:

2 (6-8 ounce) filet mignon steaks, about 1.5-2 inches thick
2 slices of bacon
Salt and pepper to taste
1 tablespoon butter

Instructions:

Wrap a slice of bacon around the edge of each filet mignon and secure it with a toothpick.
Season the steaks on the top and bottom with salt and pepper.
Heat a cast-iron skillet over high heat. Sear the steaks for 2-3 minutes on each side.
Reduce the heat to medium, add the butter, and cook for another 4-6 minutes, turning occasionally, for medium-rare.
Let the steaks rest for 5-10 minutes before serving.

Meal-Prep and Storage:

This is best enjoyed fresh, but leftover steak can be stored in the refrigerator for up to 3 days.

Conclusion

With these 20+ easy and delicious zero-carb meal-prep dinner ideas, you can enjoy a variety of flavorful and satisfying meals without the stress of last-minute cooking. From hearty roasts to quick and elegant seafood dishes, there is something for every palate. Embrace the simplicity and richness of a zero-carb lifestyle and make your dinners a highlight of your day.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before making any significant changes to your diet.

20+ Snack Ideas

Crispy Pork Rinds (Chicharrones): The quintessential zero-carb crunchy snack.
Cheese Crisps: A crunchy and savory replacement for crackers.
Homemade Beef Jerky: A high-protein snack without the sugar.
Crispy Bacon Strips: A simple and classic savory snack.
Pepperoni Slices: Eat them as is or bake them into crispy chips.
Perfect Hard-Boiled Eggs: A portable and protein-packed snack.
Classic Deviled Eggs: A delicious and satisfying bite.
Deli Meat Roll-Ups: A quick and easy no-cook snack.
Meat Sticks: Convenient and portable protein.
Canned Tuna or Salmon: A shelf-stable and nutritious option.
Smoked Salmon and Cream Cheese Bites: An elegant and savory snack.
Leftover Meatballs: A quick and easy grab-and-go snack.
Cooked Chicken Wings: A delicious snack, hot or cold.
Sardines: A nutritional powerhouse.
Bacon-Wrapped Jalapeño Poppers: A spicy, savory, and cheesy bite.
Carnivore-Style Scotch Eggs: A hearty and satisfying protein bomb.
Bone Broth: A warm, savory, and nutrient-dense beverage.
Chicken Liver Pâté: A rich, creamy, and nutrient-dense spread.
Smoked Oysters or Mussels: A convenient and flavorful seafood snack.
Pork Rind Nachos: A fun and satisfying way to enjoy nacho flavors.
Crispy Chicken Skin: A crunchy and delicious snack.

Conclusion

This 7-day meal plan provides a roadmap for a delicious and satisfying week on a zero-carb diet. By leveraging the power of meal prep, you can save time, reduce stress, and stay committed to your health goals. Feel free to mix and match the meals based on your preferences and what you have on hand. Enjoy your zero-carb journey!

21-Day Keto + Intermittent Fasting Meal Plan

Brown Rice Paella with Vegetables

Egg Muffins

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