Low-Carb Meal Prep Ideas

1. Lettuce Wraps With Grilled Chicken

Start with grilling or pan-searing chicken breasts until fully cooked, then slice them thin. Take large, sturdy lettuce leaves, like romaine or butter lettuce, and layer in the chicken, carrot, cucumber ribbons, and a drizzle of vinaigrette or a dollop of hummus. Wrap it up like a taco and enjoy.

These wraps are crisp, hydrating, and low in carbs. Clients love them because they’re easy to assemble and feel light, but are surprisingly filling thanks to the lean protein and fiber.

2. Chicken Salad-Stuffed Avocados

This low-carb favorite is both creamy and crunchy, making it a satisfying option for lunch or dinner.

Start by cooking and shredding a chicken breast. Mix the chicken with plain Greek yogurt, diced celery for crunch, a splash of lemon juice, salt, pepper, and a sprinkle of dill or parsley. Halve a ripe avocado, remove the pit, and generously fill the center with your chicken salad.

The avocado provides heart-healthy fats and fiber, while the chicken delivers high-quality protein to keep you full longer. From our experience, this recipe is not only easy to prep ahead, but it's also portable and crowd-pleasing.

3. Zucchini Noodles With Turkey Bolognese

Pasta night without the carbs? Yes, please.

Use a spiralizer or a vegetable peeler to create zucchini noodles. Sauté them lightly in olive oil for 2–3 minutes so they stay firm.

For the sauce, brown lean ground turkey, then add canned crushed tomatoes, garlic, basil, and oregano. Let it simmer until thickened. Pour the Bolognese over the zoodles and enjoy.

Not only does this meal cut carbs, but it also provides lycopene (a powerful antioxidant found in tomatoes) and lean protein. It's hearty, comforting, and totally satisfying.

Want help creating your own low-carb lineup? Connect with a Registered Weight Loss Dietitian through Berry Street and get a personalized 7-day easy low carb meal plan tailored to your goals.

4. Crustless Quiche With Spinach And Mushrooms

Quiche without the crust still checks all the boxes: savory, satisfying, and super versatile.

Start by sautéing fresh spinach and sliced mushrooms in a little olive oil. In a separate bowl, whisk together 6 eggs, a splash of milk or unsweetened almond milk, salt, pepper, and a handful of shredded cheese. Stir in the veggies, pour the mixture into a greased baking dish, and bake at 375°F for about 30 minutes.

This meal is rich in protein, low in carbs, and offers iron and vitamin D from the spinach and mushrooms. Slice it up and store for a grab-and-go breakfast or lunch.

5. Egg Roll In A Bowl

Brown a pound of ground turkey or pork in a skillet. Once it’s cooked through, toss in a few cups of pre-shredded cabbage and carrots. Stir in low-sodium soy sauce, fresh garlic, and grated ginger. Cook everything until the veggies are tender but still have some crunch.

This quick, one-pan dish packs in protein and fiber while keeping carbs low. We’ve seen this recipe help clients satisfy cravings without spiking blood sugar. Plus, it reheats well, making it perfect for meal prep throughout the week.

6. Cauliflower Fried Rice

This is a go-to for anyone craving comfort food without the carb overload. Pulse cauliflower florets in a food processor until they resemble rice, or use pre-riced cauliflower to save time. Sauté it in sesame oil with diced onions, peas, carrots, and scrambled eggs. Add in low-sodium soy sauce and a touch of garlic.

The result is a savory, high-fiber dish that mimics traditional fried rice without the starch. This meal is great for large batch cooking and keeps well in the fridge for several days.

8. Greek Salad With Grilled Salmon

Layer chopped romaine, cherry tomatoes, cucumber, red onion, olives, and feta cheese. Top with grilled salmon fillets seasoned with lemon, dill, and garlic. Drizzle with olive oil and red wine vinegar.

You’ll get omega-3s from the salmon, antioxidants from the vegetables, and plenty of fiber to keep digestion in check. We often recommend this meal because it’s rich in healthy fats and ideal for anti-inflammatory eating patterns.

Conclusion

From stuffed avocados to zucchini noodles and buffalo meatballs, these ideas are designed to support weight loss and keep you feeling full and energized. Whether you're cooking for the week or just looking for new inspiration, incorporating even a few of these meals into your routine can make a big difference.

If you're ready to personalize your approach and get expert support, connect with a Registered Dietitian at Berry Street today.