5 Keto Meal Prep Recipes For Weight Loss – 2019 Clean Eating

Hey what is that flavor family? It’S a Bobby, and today we are gonna rock 5 epic low-carb keto meal. Prep recipes that I know you guys are gonna love. These are so darn easy to make, but they’re creative and full of flavor and make you excited about eating low carb, so, whether you’re on keto, you just started keto your want low, carb recipes or you’re.

Looking for healthy, clean eating for the new year, we’re gonna hook you up before we get to these recipes hook me up and subscribe to my channel, because every week come on we’re rockin out some of the best most tasty recipes on YouTube, and I would Love for you to join the Flav City community.

Alright, the first recipe is quite possibly my most popular and my favorite pita recipe. I’Ve ever made the flavors are off the charts. It’S Moroccan chicken stew, with olives and roasted peppers serve with a golden cauliflower rice with citrus and coconuts forget about keto the flavors on this, our next level for any kind of recipe.

It’S really a delicious and easy to make here’s how you do it start off with 10 boneless and skinless chicken thighs to make the Moroccan spice rub. Add one teaspoon, each of smoked, paprika and ground cumin to a small bowl going with half a teaspoon of ground.

Coriander, a quarter teaspoon of ground cinnamon and 1/8 teaspoon of ground cloves. First season, the chicken, with a generous pinch of kosher salt and a half of the spice, rub flip over the chicken and add some more salt and some more spice rub and a shot of avocado oil to the chicken and really rub those spices.

In that way. It can really penetrate into the chicken, then add a couple teaspoons of avocado oil to a cast-iron pan, add half of the chicken to the pan and let it cook for about three minutes until it’s nice and golden on the first side flip it over.

Let it go another three minutes and then remove it from the pan. It’S still raw at this point, but it’s seared and crusty to build the base of our chickens to add another shot of oil to the same pan then go in with half an onion.

That’S been roughly chopped, 1 medium size zucchini. That’S been cubed along with half a teaspoon of dried thyme, just under 1/2, a teaspoon of kosher salt, a few cracks of black pepper, give that a mix up and let it cook for a good eight minutes.

Then add three cloves of garlic that have been finely minced for some sweetness: 6 ounces of a roasted red peppers and for a bit of saltiness. A cup of good quality. Green olives that have been chopped then get that seared chicken back into the pan and make sure you tip in all of those juices.

There’S lots of flavor in there add enough chicken stock to come about halfway up the chicken, then finely slice, three or four slices of lemon. Add that to the pan take one fresh red chili, finely sliced that you can also use red pepper flakes, bring the pot to a simmer and let it cook for about 20 to 25 minutes.

The sauce will reduce by over half the chicken will be nice and juicy and tell me that Pato chicken does not look awesome for the golden cauliflower rice. Add a couple shots of avocado oil to a preheating pan and add half an onion.

That’S been finely diced along with a quarter teaspoon of salt, a few cracks and black pepper, give that a mix and let it cook for a good 6 to 7 minutes. Then add 3 cloves of garlic that are finely minced and take some freshly peeled ginger, run it back and forth on the microplane and add one teaspoon to the path to make the cauliflower rice, gold, add 1 tablespoon of turmeric powder and then cook that for a Good minute, that way, you bloom, the essential oils and the flavor really comes out.

Then add 1 cup of full fat, coconut milk, along with 1/4 teaspoon of salt, a few cracks of black pepper and just simmer that for a few minutes until it reduces by half, then grate some fresh cauliflower on the largest setting of your box.

Grater you’ll need a total of 5 and a half cups. Add that to the pan and then slap a lid down and cook it over medium low heat for about 5 minutes, just until it’s cooked through now. To make this dish over-the-top, add the zest of half a lime and the zest of half an orange and then shake in 3 tablespoons of unsweetened shredded coconut flakes whoops.

That was a little more than 3 tablespoons. Let me get that out of there add some chopped almonds for crunch some freshly chopped parsley and some more of that red chili for heat, give that rice a good mix up and to plate.

This dish scoop down a couple scoops of that golden cauliflower rice onto a plate, top it off with those perfectly cooked juicy chicken thighs and then don’t forget to spoon over some of the roasted red peppers and olives and juice all over the top.

This, my friends, is seriously huge on flavor and you’re gonna be so happy of 5 servings of meal prep for the week next up, Jessie and I are making a recipe that was inspired by a recent trip to Jordan and Israel.

The flavors are next-level, and so is the you know: pita bread that is so delicious that you wrap some delicious spiced lamb, kept it in and top it off with a creamy tahini sauce, it’s the most delicious meal prep.

That makes five servings for the week and here’s how you’re doing to make the kabobs. I have two pounds of ground lamb here. I’M gonna make a nice spice rub, starting with one and a half teaspoons, each of smoked, paprika and ground cumin 1 teaspoon of ground coriander, half a teaspoon of cinnamon, 1/4 teaspoon each of ground, cloves and cardamom, and one teaspoon of dried thyme.

Add these spices to the ground, lamb and then go ahead and zest one lemon into the mixture and then use the same micro planer to finely grate two cloves of garlic directly into the lamb go in with one teaspoon of kosher salt.

A few cracks in black pepper and then a couple tablespoons, our freshly chopped, parsley or cilantro, and use your hands to mix up everything very well. The best way to form the kofte is to dip your hands in some cold water and then form them into about 8 football sized kofte.

The water prevents the lamb mixture from sticking to your hand and getting really clumpy stash the kebabs in the fridge for about 20 minutes. So they can firm up when ready to cook them at a couple shots of avocado or olive oil to a nonstick pan 3 heating over medium high heat.

Then let them cook about 5 minutes on the first side undisturbed, don’t touch them, give them a flip and look at that nice and crusty. That’S adding so much flavor, so much texture. Let them go another 5 minutes on the second side, and then you can hit them for about 1 minute on each side.

If you need to and get them out of the pan and look at those nice and crusty on the outside and perfectly juicy on the inside now, Dessie is gonna make the keto flatbread by lightly whisking 2 eggs in a bowl and then adding 2 teaspoons Of baking powder and 1/2, a teaspoon of kosher salt, then add 2 cups finely grated low-moisture mozzarella cheese.

You can buy this at Trader Joe’s mix it all up or really well, then add a 1 and a half cups of almond. Flour mix it up really well and then form it into a ball of dough using your hands, transfer it to a board and then cut it into five.

Equal pieces place the dough rounds in between two pieces of parchment paper and then use a rolling pin to roll them out into five thin peanuts about a quarter inch thick, each sprinkle a little bit of dried thyme on top transfer them to a sheet tray and Break them in a 400-degree, oven for 10 minutes and golden-brown.

I just look at those flatbreads, golden-brown and delicious. You can see that bubbly golden cheese and it’s nice and soft and pliable last up. Let’S make the creamy tahini sauce by adding a third of a cup of a runny tahini to a small food processor, squeeze the juice of one lemon into two cloves of garlic that are finely grated and then add that to the food processor blend it all up And then add some ice-cold, water, the cold water, will prevent the sesame seed paste from turning bitter from the heat, add enough water to make it loose, but still thick and horrible, and that’s what you’re looking for that kind of texture right there to plate.

This dish lay out one of the keto pita breads schmear over a good amount of that creamy tahini sauce grab one of those lamb, kefta slice them up. Whoo, look how juicy that is perfectly cooked, give it a rough chop and then put it on top of the pita top it with some cherry tomatoes, some sliced onions, some more of that tahini sauce and some fresh parsley and there it is you guys, lamb, kabobs, With keto pita bread, so tasty, you’re gonna be so happy.

You made this for five servings for the week next up we’re doing a good old southern keto barbecue recipe with the best technique ever for making bone on skin on chicken thighs to get them SuperDuper.

Crusty in the pan, then, in the oven and then paint on this Alabama white barbecue sauce, that’s so tangy and serve it with a black bean and spinach salad, hey. I thought you couldn’t eat back beans on keto.

That is until now. Here’S how you do it. This recipe starts with ten bone on skin on chicken thighs. I’M gonna make an easy spice rub with one and a half teaspoons of smoked paprika and a quarter teaspoon of cayenne, pepper mix that up and dust the top side of the chicken.

With a generous pinch of salt and then shake over a good amount of spice, rub, add some avocado oil to a cast iron, pan, preheating, just below medium-high and then add half of the chicken thighs skin side down and then season the other side.

With a good pinch of salt, let them cook for eight minutes undisturbed and then check out that crust, beautiful right golden brown crispy. All that fat is rendering out now transfer the pan to a 475 degree, fahrenheit oven and let it cook for 10 minutes for the chicken to flip.

Look at that cross to you guys. That is what I’m talking about. Let it cook three more minutes and then get it out of the oven and perfect. The chicken is juicy, as can be that skin is crusty and golden to make.

The Alabama white barbecue sauce start with 1/2, a cup of full fat mayonnaise in a bowl and then add 1 teaspoon of stone-ground mustard grate in 1, clove of garlic or a little bit of heat. Add half a teaspoon of prepared horseradish then go in with 1 tablespoon of white, vinegar slice a lemon in half and then add the juice of one lemon along with 1/4 teaspoon of salt and a few cracks of black pepper.

Give that a good mix up and that’s what you want it’s kind of loose and portable, but still thick for the kedo black beans, add a shot of avocado oil to a pan and then add 2 ounces of thick-cut bacon.

That’S cubed cook that for about 5 or 6 minutes until most of the fat has rendered out, then add 1/4 cup of red onions that have been chopped along with 1/4 teaspoon of red pepper, flakes a little pinch of salt, a few cracks of black pepper mix That up then go in with 2 cloves of garlic that are finely minced and then 2 and 1/2 cups of cooked black soybeans then go in with half a cup of chicken broth or chicken stock.

Give that a mix and let it cook for about 10 minutes. Then, roughly chop 1 cup of spinach add that to the pot, along with a couple teaspoons of coconut aminos and 1/2, a teaspoon of toasted sesame oil and, at the end, add a quarter cup of red bell, peppers and diced.

That way, you kind of have raw crunchy peppers and cooked beans and veggies give it a mix up and that’s done to plate. This dish put down a big scoop of the black beans on a plate top it with a couple of those crispy chicken thighs and then the best part paint it all over.

With that Alabama white barbecue sauce make it nice and tangy, and that’s it. Meal prep makes 5 servings and that is seriously good. Southern key Hill comfort food all right next up we’re doing a funky little take on meatloaf as if meatloaf weren’t good enough already we’re gonna stuff it with cheese and prosciutto and then roll it up, put some keto ketchup on top and bake it in the Oven that way, when you cut into it it’s easy and cheesy and serve it with some blistered, Japanese, eggplant and broccolini with fried shallots and garlic.

Yes, it is as good as it sounds, and here’s how you do it to start the meatloaf add a couple: shots of avocado oil to a pan, then add half an onion. That’S been diced and 1 green bell, pepper, along with 1/2, a teaspoon of salt and a few cracks of black pepper and then add 1/2.

A teaspoon of dried thyme. Give that a mix up and let it cook for a good eight to ten minutes. Meanwhile, crack in two eggs to two pounds of ground beef, grating, 1/4 cup of Parmesan or pecorino romano cheese and then add just under a teaspoon of kosher salt.

If you crack some black pepper, now add a few cloves of garlic that have been minced to the pan with the veggies once the veggies are soft and wilted go ahead and add that to the meatloaf mixture, it’s okay, that the veggies are hot.

We’Re gonna make the meatloaf immediately now. This is a job for Jesse because they require some skill. You have to flatten out the meatloaf mixture into a 9 by 10 shape. Do that on a piece of parchment paper, then take a quarter pound of sliced prosciutto and lay that down and then top that with 5 ounces of sliced provolone, the she’s just shingle it right over the prosciutto and then tightly wrap it all up using the parchment Paper as a guide and then pinch off the ends, make sure they’re closed and pop it into a meat, loaf, tin spoon over as much sugar-free keto ketchup as you want and then pop it in a 350 degree oven for 75 minutes.

Meanwhile, we can get on to the veggie side. Dish add a good pinch of salt to a pot of boiling water and then add 8 ounces of broccolini and cook that for just a few minutes thoroughly drain the broccolini and then chop it into large bite sized pieces and set it aside.

Then add a couple: tablespoons of avocado oil to a large non-stick pan then add 1/2, a teaspoon of mustard seeds and then finely chop some shallots and kidney slice. Some garlic and add that to the pan.

And let it fry for just about one to two minutes that way: it infuses the oil with that yummy flavor and it gets nice and crispy and we can garnish with that later on next chop. 1. Large Japanese eggplant, 2 large bite-size pieces and then add that to the pan with the infused oil, along with the broccolini cook, the veggies for about 7 or 8 minutes until they’re, nice and charred on the outside.

Once that meatloaf has been out of the oven and cooled down for about 20 minutes, let’s cut into it perfect, you can see that cheese in that prosciutto and the meat is perfectly cooked. Let’S slice a couple pieces man so juicy put that down on the plate, along with a big, healthy scoop of the veggies and then top it off with those crispy shallots and garlic.

And it’s done this meal. Prep recipe makes five meals of serious comfort, food and you’re gonna last step. We’Re making a keto burrito bowl and trust me. They don’t have anything like this over Chipotle, it’s al pastor, spice pork chops over in bed, a Mexican dirty cauliflower rice, topped with all the fixings.

It’S everything you want for lunch or dinner, and here’s how you make it start off with five boneless pork chops about five ounces, each to make the spice rub. Add one teaspoon each of smoked, paprika, ancho, chili powder and ground cumin to a small bowl and then give that a mix up dust over a good amount of kosher salt on the pork chops and then half the spice rub flip them over.

Do some more salt and some more spice rub and then just drizzle over a little bit of oil, but the pork sit at room temperature for 20 minutes so they’re not cold. Add a couple shots of avocado oil to a preheating cast on your pan.

Add the pork chops to the pan and let them cook for two five minutes undisturbed that way the spice crust can really form give them a flip over and that’s what I’m talking about. Look at that beautiful crusty crust.

Let him go another four minutes and then get him out of the PAMP. Do not overcook pork chops, they get dry really easily, and these look crusty juicy and perfect to start the mexican cauliflower rice add a couple shots of avocado oil to a preheating pan then go in with half an onion.

That’S been finely chopped along with a quarter. Teaspoon of red, pepper flakes for some spice and a quarter, teaspoon of salt, a few cracks of pepper and then mix that up and let it cook a good six or seven minutes then go in with two cloves of garlic that have been finely minced.

So add a teaspoon each of ancho, chili powder, ground, cumin and smoked paprika to the panel and then cook that for a minute we want to bloom the essential oils in the spices and really bring out the flavor of those spices and a quarter cup of chicken Stock or water to the pan and then grate five and a half cups of cauliflower rice on the biggest setting of your box.

Grater. Add that to the pan and give it a really good mix up, don’t forget to season at this step. Two so add a quarter teaspoon of salt and a few cracks of black pepper. Give that a mix up slap down a lid and let it cook for about five minutes to finish off the cauliflower rice.

Add the zest of half a lime and the juice of half a lime and then a good shake of fresh cilantro, or, if you don’t like cilantro, you can use parsley, give it a good mix up and the mexican county flour rice is done.

Now is the best part: let’s make that burrito by adding a few scoops of the cauliflower rice to a bowl, then add some shredded romaine lettuce and some chopped tomatoes place the pork chop on top of the burrito bowl shake over a few more of those Tomatoes.

Some grated cheddar and cheese. Don’T forget some sliced avocado and a nice scoop of sour cream there. It is you guys the ultimate low, carb, kedo, burrito bowl. They ain’t got this at Chipotle, then don’t have it at Taco Bell.

You got ta, make it and you’ll be hooked up with five servings of meal prep for the week there. It is you guys, 5 epic keto meal, prep recipes. You got ta Rock. All the recipes are down below in the description box.

When you make them tag me on social media, I love seeing your creations if you want to see other keto recipes like Dusty’s, keto, fat, bread or keto biscotti. If you got a little sweet tooth I’ll put those recipes down below in the description box share.

This video sharing is caring. If you want to see some more keto recipes, I’ll put them below me right now, but we will see you very soon until then, hashtag keep on cooking and

Source : Youtube

Similar Posts