25 LOW-CARB MEAL PREP RECIPES FOR A FULL WEEK

Low-carb meal prep is particularly well-suited to the Sunday batch format because the meals are built around protein and fat rather than grains — and protein and fat hold their quality in the fridge better than carbohydrate-heavy dishes. A roasted chicken thigh refrigerated for 4 days is as good as the day it was made. Cold rice has a 5-day window before texture degrades. Removing rice as the base extends the practical life of every meal prep component.

This collection replaces grains with cauliflower rice, spiralised vegetables, lettuce cups, and egg-based formats. None of these are compromises: cauliflower rice roasted until golden is genuinely good, not merely a tolerated substitute. Lettuce cups provide crunch that rice never does. Egg-based meals are among the most protein-dense and satisfying meal prep options available.

My husband tried a week of low-carb meal prep as an experiment after a particularly heavy holiday period. His verdict at the end of the week: 'I didn't miss the rice until Thursday.' That is more successful than I expected and more honest than most people admit.

25. Korean Beef Cauliflower Rice Bowl

Korean-glazed halal ground beef over cauliflower rice with cucumber and sesame — the low-carb version of the most popular meal prep bowl.

Ingredients

• 1kg halal ground beef
• Sauce: 5 tablespoon soy, 2 tablespoon sesame oil, 3 tablespoon brown sugar, 6 garlic, 2 teaspoon ginger
• Cauliflower Rice: 1 large cauliflower, grated and pan-fried until golden
• Cucumber, spring onion, sesame seeds, gochujang

Instructions

1. Make cauliflower rice: grate cauliflower, cook in oil over high heat 4 minutes until slightly golden. Season. Cool.
2. Brown beef. Add sauce. Caramelise 2 to 3 minutes.
3. Portion cauliflower rice into 4 containers.
4. Add beef on top.
5. Add cucumber, spring onion, sesame seeds.
6. Refrigerate up to 4 days.

24. Egg Muffins (Batch of 12)

Twelve egg muffins with halal chicken, cheese, and vegetables — the portable low-carb protein breakfast or lunch.

Ingredients

• 12 eggs
• ½ cup milk
• Fillings: diced halal chicken sausage, diced pepper, spinach, shredded cheddar
• Salt and pepper

Instructions

1. Preheat oven to 190°C/375°F. Grease 12-hole muffin tin.
2. Whisk eggs and milk. Season.
3. Divide fillings between holes.
4. Pour egg mixture over.
5. Bake 18 to 20 minutes until set.
6. Cool. Refrigerate up to 5 days. Microwave 30 seconds.

23. Teriyaki Chicken Cauliflower Rice Bowl

Teriyaki chicken over cauliflower rice with broccoli — the Japanese-inspired low-carb bowl.

Ingredients

• 6 boneless halal chicken thighs, teriyaki-glazed
• Cauliflower rice (batch, see recipe #25)
• Roasted broccoli
• Pickled cucumber, sesame seeds

Instructions

1. Prepare teriyaki chicken and cauliflower rice.
2. Roast broccoli.
3. Portion cauliflower rice into 4 containers.
4. Add sliced teriyaki chicken.
5. Add broccoli and pickled cucumber.
6. Scatter sesame seeds.

22. Zucchini Noodle Bolognese

Halal beef Bolognese sauce served over spiralised courgette noodles — the low-carb pasta dinner.

Ingredients

• Halal beef Bolognese sauce (batch)
• 4 large courgettes, spiralised
• Parmesan
• Fresh basil

Instructions

1. Batch-cook Bolognese sauce.
2. Spiralise courgettes. Do not cook — they hold better raw in the fridge.
3. Portion raw courgette noodles into containers.
4. Add Bolognese sauce alongside (not over — it makes the zucchini wet).
5. Pack Parmesan separately.
6. At eating time: warm sauce, mix with noodles.

21. Greek Chicken Lettuce Wraps

Grilled halal chicken in butter lettuce cups with feta, olives, and tzatziki.

Ingredients

• Grilled halal chicken, sliced
• Butter lettuce cups (kept flat, wrapped in paper towel)
• Feta, crumbled
• Kalamata olives
• Cucumber, diced
• Tzatziki (pack separately)

Instructions

1. Grill and slice chicken. Cool.
2. Pack lettuce leaves flat between paper towels — they stay crisp.
3. Pack chicken, feta, olives, cucumber in a container.
4. Pack tzatziki separately.
5. At eating time: fill lettuce cups and eat immediately.
6. Do not pre-fill — filled cups go soggy.

20. Salmon and Asparagus Bake

Salmon fillets baked with asparagus — a complete low-carb meal from one sheet pan.

Ingredients

• 4 salmon fillets
• 1 bunch asparagus
• Garlic butter: 3 tablespoon butter, 3 garlic, lemon, dill
• Salt and pepper

Instructions

1. Preheat oven to 425°F. Make garlic butter.
2. Place salmon and asparagus on a lined sheet pan.
3. Coat with garlic butter.
4. Bake 12 to 14 minutes.
5. Cool. Portion into 4 containers.
6. Refrigerate up to 3 days.

19. Cauliflower Rice Stir-Fry

Halal chicken and vegetable stir-fry over cauliflower rice — the low-carb Asian bowl.

Ingredients

• 400g boneless halal chicken, sliced
• 2 cups mixed vegetables
• Stir-fry sauce: soy, sesame oil, oyster sauce, garlic, ginger
• Cauliflower rice (batch)
• Spring onion and sesame seeds

Instructions

1. Stir-fry chicken over high heat 3 minutes.
2. Add vegetables — cook 2 minutes.
3. Add sauce. Toss.
4. Portion cauliflower rice into 4 containers.
5. Add stir-fry on top.
6. Refrigerate up to 4 days.

18. Low-Carb Shakshuka

Spiced tomato base with eggs — naturally low-carb and high in protein. The shakshuka sauce can be batch-prepped.

Ingredients

• Shakshuka sauce (batch): 2 cans crushed tomatoes, onion, pepper, garlic, cumin, paprika
• 6 eggs per serving
• Fresh parsley and feta

Instructions

1. Batch-cook shakshuka sauce.
2. Portion into 3 containers.
3. Each day: heat one portion. Create wells. Add 2 eggs per person.
4. Cover and cook 6 to 8 minutes.
5. Top with feta and parsley.

17. Turkey Meatball Zucchini Noodles

Halal turkey meatballs in tomato sauce over spiralised courgette noodles.

Ingredients

• Halal turkey meatballs, batch-baked
• Tomato sauce (batch)
• 4 large courgettes, spiralised
• Parmesan and fresh basil

Instructions

1. Batch-bake meatballs and tomato sauce.
2. Pack spiralised courgette in containers (raw — cooks from the heat of the sauce).
3. Add meatballs with tomato sauce.
4. Pack Parmesan and basil separately.
5. Reheat meatballs and sauce. Pour over raw zucchini noodles.

16. Low-Carb Chicken Shawarma Bowls

Shawarma-spiced halal chicken over cauliflower rice with garlic sauce.

Ingredients

• 6 bone-in halal chicken thighs, shawarma-spiced and roasted
• Cauliflower rice (batch)
• Garlic sauce
• Pickled red onion
• Fresh parsley and sliced tomato

Instructions

1. Roast shawarma chicken. Slice.
2. Prepare cauliflower rice.
3. Portion into 4 containers.
4. Add sliced chicken, pickled onion, tomato.
5. Dollop garlic sauce or pack separately.
6. Refrigerate up to 4 days.

15. Egg Salad Lettuce Cups

Creamy egg salad served in crisp romaine lettuce leaves — a naturally low-carb lunch.

Ingredients

• 8 hard-boiled eggs
• 3 tablespoon mayonnaise
• 1 teaspoon Dijon mustard
• 1 celery stalk, finely diced
• Dill, salt, pepper
• Romaine or butter lettuce leaves

Instructions

1. Make egg salad: mash eggs with mayo, Dijon, celery, dill. Season.
2. Pack egg salad in a sealed container.
3. Pack lettuce leaves separately, wrapped in paper towel.
4. At eating time: spoon egg salad into lettuce cups.
5. Eat immediately.
6. Egg salad lasts 4 days; filled cups are eaten immediately.

14. Halal Beef Stuffed Peppers (No Rice)

Bell peppers filled with seasoned halal beef, cheese, and vegetables — no rice in the filling.

Ingredients

• 4 large bell peppers, halved
• 400g halal ground beef
• 1 can diced tomatoes
• 1 onion, 3 garlic
• Spices: cumin, paprika, salt
• 1 cup shredded cheddar

Instructions

1. Brown beef with onion, garlic, spices. Add tomatoes. Cook 5 minutes.
2. Fill pepper halves. Top with cheese.
3. Bake at 375°F 25 to 30 minutes.
4. Cool. Pack 2 halves per container.
5. Refrigerate up to 4 days.
6. Reheat in microwave 2 minutes.

13. Smoked Salmon and Cream Cheese Cucumber Rolls

Thin cucumber slices rolled around smoked salmon and cream cheese — the no-cook low-carb lunch.

Ingredients

• 1 large cucumber
• 100g smoked salmon
• 4 tablespoon cream cheese
• Capers
• Fresh dill
• Lemon juice

Instructions

1. Slice cucumber into thin long strips with a peeler or mandoline.
2. Spread cream cheese onto each strip.
3. Place a strip of smoked salmon and a caper on each.
4. Roll tightly.
5. Stand upright in a container.
6. Refrigerate up to 2 days.

12. Cauliflower Fried Rice

Cauliflower rice stir-fried with egg and halal chicken — all the satisfaction of fried rice with none of the carbohydrates.

Ingredients

• 1 large cauliflower, grated
• 2 cups cooked halal chicken, diced
• 3 eggs
• 1 cup frozen peas
• 2 tablespoon soy sauce, 1 teaspoon sesame oil
• 3 garlic cloves

Instructions

1. Fry garlic in oil 30 seconds.
2. Add cauliflower rice. Fry 3 minutes over high heat without stirring.
3. Push aside. Scramble eggs.
4. Add chicken and peas. Toss.
5. Add soy and sesame oil.
6. Cool. Portion. Refrigerate up to 4 days.

11. Low-Carb Chicken and Broccoli

Garlic butter chicken thighs with roasted broccoli — the simplest low-carb complete meal prep.

Ingredients

• 6 boneless halal chicken thighs
• 3 cups broccoli florets
• Garlic butter: 3 tablespoon butter, 4 garlic, lemon, herbs
• Salt and pepper

Instructions

1. Preheat oven to 425°F. Make garlic butter.
2. Coat chicken and broccoli with garlic butter.
3. Roast 22 to 25 minutes.
4. Cool. Portion into 4 containers.
5. Refrigerate up to 4 days.

10. Tuna Avocado Lettuce Wraps

Spiced tuna and avocado in romaine lettuce — the fastest no-cook low-carb lunch.

Ingredients

• 2 cans halal tuna in water, drained
• 1 avocado, mashed
• 1 tablespoon mayo, lemon, salt, chilli flakes
• Romaine lettuce leaves
• Cucumber, diced

Instructions

1. Mix tuna with avocado, mayo, lemon, and chilli.
2. Pack tuna mixture in a container.
3. Pack lettuce leaves separately.
4. At eating time: spoon filling into lettuce leaves.
5. Add cucumber. Eat immediately.

9. Miso Salmon and Asparagus

Miso-glazed salmon with asparagus — a complete, elegant low-carb meal prep.

Ingredients

• 4 salmon fillets with miso glaze
• 1 bunch asparagus, roasted
• Sesame seeds, pickled ginger
• Spring onion

Instructions

1. Bake miso salmon and roast asparagus.
2. Cool completely.
3. Portion into 4 containers.
4. Add pickled ginger and spring onion.
5. Refrigerate up to 3 days.
6. Reheat gently in microwave at 60% power.

8. Halal Chicken Tikka Cauliflower Rice

Tikka-marinated halal chicken over cauliflower rice with raita.

Ingredients

• 6 boneless halal chicken thighs, tikka marinated and roasted
• Cauliflower rice (batch)
• Raita: plain yoghurt, cucumber, mint
• Pickled red onion

Instructions

1. Roast tikka chicken. Slice.
2. Prepare cauliflower rice.
3. Portion into 4 containers.
4. Add chicken, pickled onion.
5. Pack raita separately.
6. Add raita at eating time.

7. Zucchini Noodle Pesto Bowls

Spiralised courgette with pesto and halal chicken — the low-carb pasta salad.

Ingredients

• 2 large courgettes, spiralised
• 4 portions cooked halal chicken, sliced
• 3 tablespoon green pesto
• Cherry tomatoes
• Parmesan and pine nuts

Instructions

1. Mix spiralised courgette with pesto.
2. Portion into 4 containers.
3. Add sliced chicken and cherry tomatoes.
4. Pack Parmesan and pine nuts separately.
5. Refrigerate up to 3 days.
6. Add Parmesan and pine nuts at eating time.

6. Low-Carb Beef Lettuce Tacos

Seasoned halal ground beef in butter lettuce cups with all taco toppings.

Ingredients

• 500g halal ground beef with taco spice
• Butter lettuce leaves
• Shredded cheddar
• Pico de gallo: tomato, onion, jalapeño, cilantro, lime
• Sour cream

Instructions

1. Cook and cool taco beef.
2. Pack beef, cheese, and pico in separate containers.
3. Pack lettuce leaves wrapped in paper towel.
4. At eating time: fill lettuce cups.
5. Add sour cream.
6. Eat immediately after filling.

5. Smoked Salmon Cream Cheese Cucumber Boats

Cucumber halved and hollowed, filled with smoked salmon cream cheese.

Ingredients

• 2 cucumbers, halved lengthways and seeds scooped
• Filling: 100g cream cheese + 100g smoked salmon, chopped + dill + lemon + capers
• Fresh dill and lemon

Instructions

1. Scoop seeds from cucumber halves.
2. Mix cream cheese, smoked salmon, dill, lemon, and capers.
3. Fill each cucumber half.
4. Slice into portions.
5. Refrigerate up to 2 days.
6. Pack with paper towel to absorb moisture.

4. Low-Carb Egg Fried Cauliflower Rice

Cauliflower rice stir-fried with egg, peas, and soy — the carb-free fried rice.

Ingredients

• 1 large cauliflower, grated
• 4 eggs
• 1 cup frozen peas
• 2 tablespoon soy sauce
• 1 teaspoon sesame oil
• 3 garlic cloves, spring onion

Instructions

1. Cook garlic in hot oil. Add cauliflower rice.
2. Fry 3 to 4 minutes undisturbed until golden.
3. Push aside. Scramble eggs.
4. Add peas. Add soy and sesame.
5. Cool. Portion. Refrigerate up to 4 days.
6. Reheat with splash of water.

3. Halal Chicken Caesar Salad Prep

Romaine Caesar salad with grilled halal chicken — components packed separately to stay fresh.

Ingredients

• Grilled halal chicken, sliced (batch)
• Romaine, chopped (hold in paper towel)
• Caesar dressing (pack separately)
• Parmesan shavings (pack separately)
• Croutons (pack separately — low carb: use Parmesan crisps)

Instructions

1. Portion chopped romaine into containers (line with paper towel).
2. Add sliced chicken.
3. Pack dressing, Parmesan, and Parmesan crisps in small pots.
4. At eating time: add dressing, Parmesan, and crisps.
5. Eat immediately.
6. Romaine lasts 4 days if not dressed.

2. Baked Halal Meatballs with Zucchini Noodles

Halal beef meatballs in tomato sauce over raw spiralised courgette.

Ingredients

• 600g halal beef meatballs, baked
• Tomato sauce (batch)
• 4 large courgettes, spiralised
• Parmesan

Instructions

1. Bake meatballs. Cool.
2. Pack meatballs in sauce in one section of container.
3. Pack spiralised courgette separately.
4. Pack Parmesan separately.
5. At eating time: heat meatballs and sauce. Pour over raw courgette.
6. The heat of the sauce softens the courgette just enough.

1. Low-Carb Meal Prep Assembly Guide

A guide to assembling a full week of low-carb meal prep from batch components — the rotation that prevents boredom.

Ingredients

• Batch proteins: teriyaki chicken, Korean beef, grilled salmon, halal ground beef with spice
• Cauliflower rice (2-day batch)
• Spiralised courgette (prep raw, dress fresh)
• Batch-cooked vegetables: broccoli, asparagus, roasted peppers
• Sauces: teriyaki, Korean beef sauce, Caesar, tzatziki, pesto
• Salad formats: lettuce cups, cucumber boats, romaine base

Instructions

1. Sunday: cook protein batches and cauliflower rice. Roast vegetables. Make sauces.
2. Monday: Korean beef bowl with cauliflower rice and cucumber.
3. Tuesday: Teriyaki chicken with broccoli and cauliflower rice.
4. Wednesday: Salmon with asparagus and a fresh sauce.
5. Thursday: Lettuce wrap format with any batch protein and fresh toppings.
6. Friday: Egg muffins or shakshuka — the egg-protein finish to the week.

Frequently Asked Questions

Is low-carb meal prep harder than regular meal prep?

Not harder — different. Low-carb meal prep removes grains (rice, pasta) as base components and replaces them with cauliflower rice, spiralised vegetables, and egg-based formats. The protein and sauce components are identical. The main adjustment is mental rather than technical: building comfort with cauliflower rice as a base takes two or three weeks of eating it regularly.

How much cauliflower rice should I make for a week?

One large cauliflower (approximately 800g) produces enough cauliflower rice for 4 to 5 meal-sized portions. For a full week of low-carb lunches for one person, process two large cauliflowers on Sunday. Cook in batches in a very hot, dry pan — the key to cauliflower rice that tastes good rather than watery and mushy.

What is the best way to cook cauliflower rice?

Heat a dry pan or wok over very high heat. Add the raw grated cauliflower in a single layer — do not stir for 2 minutes. The moisture evaporates from the bottom, which is how you prevent the watery result. Stir and cook 2 minutes more. Season with salt. For Asian applications: add soy sauce, sesame oil, and garlic. For plain: season with salt and butter.

Which low-carb foods hold up best in meal prep containers?

Cooked proteins (chicken, beef, salmon) last 4 to 5 days. Roasted vegetables last 5 days. Cauliflower rice lasts 4 days. Spiralised zucchini lasts 3 days raw, 1 day if dressed with sauce. Lettuce cups and fresh salad components should be packed separately and assembled at eating time to prevent wilting.