5 low carb recipes to meal prep for the week

5 low carb recipes to meal prep for the week

When you’re following a keto plan, meal planning can be somewhat time consuming. You have to eliminate large food groups including most carbohydrates, legumes, root vegetables, fruit and sugar and processed foods, so it’s a little tricky to say the least.

Thankfully, the clever authors from What The Fat have some delicious keto-friendly recipes to devour and meal prep like a boss. Here are some of our favourites.

Banana Bread

Who doesn’t love banana bread? Not only is this recipe super-easy, but it also always impresses and is a great way to use up any bananas that might have passed their best.

Serves: 8-10

Prep time: 10 minutes

Cook time: 30 minutes


For the banana bread:

  • 1½ cups almond meal
  • 1/3 cup ground psyllium husk
  • 2 tsp baking powder
  • ½ tsp salt
  • 3 eggs
  • ½ cup cream
  • 1 banana
  • 2 tbsp pumpkin seeds
  • 2 tbsp sunflower seeds
  • 1 tsp ground cinnamon
  • 1 tsp vanilla extract

For the top of the loaf:

1 tbsp seeds or chopped nuts


Pre-heat the oven to 160°C fan (180°C regular). Line a loaf tin with non-stick baking paper, or use a non-stick silicone mould (be aware that silicone doesn’t transfer heat as well as metal so you may need to cook your bread a little longer).

Place all the banana bread ingredients in a food processor and blend until smooth. Pour into the loaf tin, scatter over the seeds or nuts and bake for 28–30 minutes. Insert a skewer into the centre of the loaf and make sure it comes out clean. If the bread seems a little under-cooked, bake for another 5 minutes before testing again.

Brain Power Salad

A tasty warm salad for both the meat-eater and the vegetarian. Use leftover meat, fish or chicken for this dish, or just simply boil up a few eggs.

Serves: 4

Prep time: 20 minutes

Cook time: 25 minutes


For the roast cauliflower:

  • 1 cauliflower
  • 1/2-1 red onion
  • 1 tbsp olive oil
  • ¼ tsp ground turmeric
  • salt and freshly ground
  • black pepper
  • ½ cup cashews (or any nuts you have available)
  • ½ tsp ground cumin
  • ½ tsp smoked paprika
  • pinch of chilli powder (optional)

For the tahini dressing:

  • ¼ cup shaved or grated Parmesan
  • 1 clove garlic, finely chopped or grated
  • ¼ cup tahini
  • juice of lemon
  • 2 tbsp water

To serve:

  • 1 bag picked kale (or baby spinach leaves)
  • 1 tbsp olive oil
  • 300–400 g (about 1 cup)
  • cooked chicken, meat or fish (optional)
  • 2 tbsp Parmesan shavings (optional)
  • pinch paprika

Vegetarian option

  • To replace the meat/fish: 6–8 poached or hard-boiled eggs


1. Pre-heat the oven to 18°C fan (200°C regular). Line an oven tray with baking paper.

2. Cut the cauliflower into medium-sized florets and roughly chop the onion, and spread them out on the prepared tray. Drizzle the oil over the vegetables and sprinkle with turmeric. Toss well to combine and season with salt and lots of pepper.

3. Roast the vegetables for about 15 minutes. Remove from the oven and sprinkle the cashews and remaining spices on top of the vegetables. Toss gently with tongs and continue to roast for 5–7 minutes, until the cashews are lightly toasted and the vegetables are tender.

4. Meanwhile, whisk together all the tahini dressing ingredients, seasoning to taste.

5. Place the kale in a bowl, and add a pinch of salt and a good drizzle of olive oil. Gently massage the kale with your hands to soften it.

6. To serve, place a bed of kale on the bottom of serving bowls. Top with the roasted mix and drizzle with tahini dressing. Top with the cooked chicken (or whatever protein you choose) and, if you like, some Parmesan shavings and a pinch of paprika.

Breakfast Birchia

This is our low-carb version of traditional Bircher muesli – we bet that even 1900s Swiss physician Maximilian Bircher Benner who invented it for his patients would be impressed! For a decadent variation, heat it up in the microwave, sprinkle on the berries and pour on some cream.

Serves: 4

Prep time: 10 minutes plus at least 1 hour standing


  • 2/3 cup chia seeds
  • ¾ cup cream or coconut cream
  • 1 cup water
  • zest and juice of 1 lemon
  • 1 tsp ground cinnamon
  • 1 small apple, grated
  • 2 tbsp sunflower seeds
  • 2 tbsp pumpkin seeds
  • a few raspberries (fresh, frozen or freeze-dried; optional)


1. Place all the ingredients except the raspberries in a bowl and mix well. Divide between serving bowls, cover and refrigerate for at least 1 hour, preferably overnight.

2. Sprinkle over the raspberries just before serving.

Tips: Your birchia will vary in thickness and texture depending on whether you’re using cream or coconut cream (and also on the brand). Adjust the amounts of chia seed up or down to get it how you like it. Also, leaving it in the fridge longer will give you a thicker birchia.

The exact portion size depends on your appetite – dish up what suits you on the day and keep leftovers in the fridge; it keeps for up to three days.

Mighty Meatballs

This dish involves a bit of creative meatball rolling, but the final product is so delicious that it’s well worth getting your hands dirty. Once the prep is done, just pop it in the oven and chill out (or clean up) while it cooks. You can cook this dish all on the stove, but the time in the oven gives it the perfect finishing cheesy textures and flavours. For the ultimate nutrient hit, grate 3–4 tablespoons of frozen chicken liver into the mince – no one will ever know it’s there.

Serves: 4

Prep time: 20 minutes

Cook time: 30 minutes


For the meatballs:

  • 1 onion, diced
  • 2 cloves garlic, finely chopped
  • 500 g minced beef or lamb
  • 1 tsp dried mixed herbs
  • 1 egg, whisked
  • 2 tbsp almond meal

For the sauce:

  • 1 tbsp olive oil
  • 2 onions, thinly sliced
  • 2 cloves garlic, crushed
  • 1 carrot, grated
  • 400 g can chopped tomatoes
  • 1 tbsp balsamic vinegar

To finish:

  • ½ cup grated cheese of your choice (mozzarella, cheddar, Colby, etc., or a mix)
  • a few sprigs of basil leaves, roughly torn
  • 1 tbsp extra virgin olive oil


1. Pre-heat the oven to 180°C fan (200°C regular).

2. Place all the meatball ingredients in a mixing bowl. Season well with salt and freshly ground black pepper, and mix well with your hands (or a spoon). Shape the mix into about 16 meatballs and place in the fridge until needed.

3. Heat the oil in a large oven-proof frying pan or stovetop-safe casserole over a medium heat. Add the onion and cook, stirring, for a couple of minutes until beginning to soften. Add the garlic, carrots and tomatoes. Stir to mix, bring up to the boil and add the vinegar.

4. Remove the meatballs from the fridge and carefully place them into the sauce. Transfer to the oven and cook for 10 minutes.

5. Carefully remove from the oven and sprinkle over the cheese, then return to the oven to cook for another 10 minutes, until the cheese has melted and is starting to brown.

6. While the meatballs are cooking, prepare the Broccoli & Zucchini Fry (or another accompaniment of your choice).

7. To serve, top with the meatballs and sauce, sprinkle with basil and drizzle with extra virgin olive oil just before serving.

Zuchetti Carbornara

Did you think creamy pasta was a thing of the past? Not with this tasty dish! It’s a really quick, easy and delicious dish starring the versatile zucchini, and the more herbs you add, the better. A note about the egg yolks: As well as adding some top-quality protein, they’re there to thicken up the sauce. Just be careful not to let them cook for too long, otherwise you’ll end up with scrambled egg carbonara – not ideal!

Serves: 4

Prep time: 20 minutes

Cook time: 10 minutes


For the zucchetti:

  • 4 zucchinis
  • 2 tbsp olive oil
  • For the carbonara sauce:
  • 2 tbsp olive oil
  • 2 onions, finely diced
  • 3 cloves garlic, finely diced
  • 4–5 rashers smoked bacon (streaky works best),
  • thinly sliced (optional)
  • 1 punnet (250 g) mushrooms, sliced
  • 1 cup cream
  • ¼ cup white wine or
  • chicken or vegetable stock
  • 2 egg yolks
  • small bunch of chives, parsley or
  • tarragon, roughly chopped

To serve:

  • Parmesan shavings
  • extra virgin olive oil


  • To replace the bacon: ½ cup grated cheese


1. Cut the zucchini with a vegetable peeler or with a spiralizer into noodles. Set aside.

2. Start making the sauce. Heat the olive oil in a large frying pan over a medium heat, add the onion with a generous pinch of salt and cook, stirring often, for 2–3 minutes until starting to soften but not colour. Add the garlic, bacon and mushrooms, and continue to cook for

3. about 3 minutes until everything has softened. Stir in the cream and the wine or stock. Turn the heat down to low.

4. Grab another medium to large frying pan (or a large saucepan), place it over a high heat and quickly fry the zucchetti in the olive oil for 1 minute. Set aside in the pan to keep warm.

5. Bring the carbonara sauce just up to the boil, remove from the heat and immediately stir through the egg yolks. Continue stirring continuously until the yolks are thoroughly mixed through the sauce. Season to taste with salt and freshly ground black pepper and stir through the chopped herbs.

6. To serve, make a small mound of zucchetti in wide serving bowls. Spoon over the carbonara sauce, then top with Parmesan shavings, a drizzle of extra virgin olive oil and some cracked black pepper.

Vegetarian option: Cook the vegetables without the bacon until softened, then stir in the cream, wine or stock, and grated cheese. Cook the zucchetti, then bring the sauce just up to the boil, stirring constantly to ensure that the cheese has melted, then remove from the heat and add the egg yolks.

Images and recipes from What the Fat? Recipes by Grant Schofield, Caryn Zinn and Craig Rodger, Murdoch Books, $35.00 Images copyright © Todd Eyre Photography, 2019