FREE 5-Ingredient Recipe EBook
- Why You Need My Chicken Meal Prep Recipe
- Ingredients & Substitutions
- How To Make Chicken Meal Prep Bowls
- 10 More Chicken Meal Prep Ideas
- Storage Instructions
- Other Ways To Meal Prep Chicken
- My Favorite Containers For This Recipe
- Chicken Meal Prep (10 Ideas) Recipe card
- Recipe Reviews
If you’ve tried my healthy meal plans , you know I’m a huge fan of meal prepping my healthy meals. It makes lunch time so convenient when I’m in a hurry — and this Greek chicken meal prep recipe is one of my favorite ways to meal prep chicken breast. Everything is made in one pan, it’s quick and easy, uses common ingredients, is packed with nutrition, keeps well all week, and tastes amazing. (P.S. Not in the mood for Greek? I have 10 more chicken meal prep ideas below!)
Why You Need My Chicken Meal Prep Recipe
- Flavorful, juicy chicken cooked to perfection
- Variety of tender veggies
- Simple, common ingredients
- Make a week of meals in less than an hour
- Naturally low carb, paleo , whole30 , and just plain healthy
- Easy, healthy sheet pan chicken meal
- 10 chicken meal prep ideas to try below!
Ingredients & Substitutions
Here I explain the best ingredients for my Greek chicken meal prep bowls recipe, what each one does, and substitution options. For measurements, see the recipe card .
Below are the ingredients and substitutions for Greek chicken meal prep. If you want another flavor profile altogether, see the chicken meal prep ideas further below!
- Chicken Breast – I used boneless skinless chicken breasts, but you could use boneless skinless chicken thighs or even strips if you prefer.
- Veggies – This chicken meal prep recipe uses a combination of zucchini, grape tomatoes (or use cherry tomatoes), and onions (any kind work great). You can also add or substitute other vegetables that roast at a similar rate, such as bell peppers, broccoli , mushrooms, asparagus , and cauliflower . Chop them all into uniform-sized pieces. Onions cook a little more slowly, so I sliced them thinner.
- Olive Oil – For locking in moisture and helping the seasonings stick. You can also use avocado oil or coconut oil instead of olive oil.
- Balsamic Vinegar – For a tangy, slightly sweet flavor. You can substitute red wine vinegar, apple cider vinegar, or lemon juice, but the flavor will be more tart. You could add a couple teaspoons of honey (or sugar-free honey ) to counteract this if you like.
- Seasonings – I used a combination of dried dill and dried oregano , but you could use other herbs such as rosemary, thyme, or basil. You can also substitute fresh herbs (just triple the amount of dried, because fresh ones are less intense), or just add fresh herbs on top at the end. You’ll also need garlic powder , salt, and pepper. Paprika or onion powder can also make nice additions if you like.
- Feta Cheese – Although optional, feta cheese adds the perfect flavor. You could also use other types of cheese, such as crumbled goat cheese, grated parmesan, or fresh mozzarella, to add a creamy and tangy flavor to your chicken breast meal prep.
- Balsamic Glaze – You can use store bought if you like, but it’s easy to make my balsamic glaze recipe pretty quickly.
NOTE: An older version of this recipe included a brine for the chicken, but it’s not needed.
It turned just as flavorful without it! If you prefer to brine, though, just follow the instructions in my healthy baked chicken breast post before seasoning and roasting.
How To Make Chicken Meal Prep Bowls
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Mix the marinade. In a small bowl, whisk together the olive oil and balsamic vinegar.
- Season the veggies. Place the chopped vegetables into a large bowl, and pour half of the oil and vinegar mixture over them. Season with dried herbs, garlic powder, salt, and pepper.
- Arrange the chicken and vegetables. Spread the veggies out in a single layer on an extra large baking sheet. Make spaces between them and arrange chicken in the spaces.
TIP: Make sure the chicken pieces are not touching and there are no vegetables underneath the chicken.
This will ensure that everything cooks evenly.
- Season the chicken. Brush the remaining oil and vinegar mixture over chicken. Sprinkle the chicken with dried herbs, garlic powder, salt, and pepper as well.
- Bake. Roast chicken and vegetables in the oven, until the veggies are soft and the chicken is cooked through. Remove from the oven and let rest.
- Assemble chicken meal prep containers. Slice the chicken against the grain. Transfer the veggies to meal prep containers and top with chicken. Sprinkle with feta cheese if you like, and drizzle with balsamic glaze.
VARIATION: Add sauces or rice!
This is not required, but this Mediterranean-inspired chicken would taste amazing with tzatziki sauce or tahini sauce on the side. If you want to make it more filling, portion over cooked white rice, brown rice, or cauliflower rice .
10 More Chicken Meal Prep Ideas
There are so many ways to meal prep chicken breast! Whether you prefer savory or spicy, these chicken meal prep recipes will keep your meal prep routine fresh:
- Fajita – For a chicken fajita meal prep, simply make my chicken fajitas recipe and portion out the chicken and veggies into containers. (You could also do the same thing with steak sheet pan fajitas and shrimp fajitas .) Pair with your fave rice and a squeeze of lime.
- Buffalo Chicken – Make a buffalo chicken meal prep with baked buffalo chicken breasts or even buffalo chicken wings . Add a serving of chicken to each container and pair it with a serving of roasted zucchini . Serve with a side of ranch dressing if you like.
- Teriyaki – Make teriyaki chicken bowls and divide into meal prep bowls with 1/2 cup rice (or cauliflower rice), 3/4 cup broccoli, 1/3 cup carrots, and 3/4 cup teriyaki chicken. You could also simply make teriyaki chicken and serve it with a side of fried rice or cauliflower fried rice for a lighter option.
- Chicken And Rice – Make chicken and rice meal prep using any cut of chicken, such as baked chicken breasts , BBQ or a regular chicken drumstick recipe , or even chicken leg quarters . Portion over cooked rice or mix leftover shredded chicken with cooked fried rice instead.
- Caprese – For a meal prep bursting with Italian flavors, make baked chicken Caprese . Portion over roasted potatoes or add a side of zucchini noodles . Garnish with fresh basil when serving.
- BBQ Chicken – Make BBQ chicken drumsticks . Place 1-2 drumsticks in each meal prep container with a side of mashed potatoes (or cauliflower mashed potatoes ), or for a cool summery meal, cauliflower potato salad .
- Honey Garlic Chicken – For a sweet and savory meal prep, make honey garlic chicken with a side of your favorite rice, or cauliflower rice for a lighter option. This works well with green onions or fresh cilantro for garnish.
- Chicken Stir Fry – Make classic chicken stir fry (or you can do chicken cabbage stir fry ), and portion into containers over rice or cauliflower rice.
- Cajun – Bake chicken breasts seasoned with Cajun seasoning mix instead of Italian spices. I pair this in a meal prep bowl with roasted broccoli and cauliflower .
- Chicken Marsala – Divide baked spaghetti squash or zucchini noodles among your meal prep containers and add chicken marsala on the side.
Storage Instructions
Virtually all chicken meal prep recipes store and reheat the same way:
- Store: Portion into individual containers and store in the fridge. Glass containers work best, as they don’t seep or absorb flavors, and you can reheat right in the dish. These meal prep containers are what I use, but you could use divided meal prep containers .
- Reheat: The fastest, easiest way to reheat chicken meals is in the microwave for 1-2 minutes. If you happen to be at home and want a better result, glass containers can go straight into the oven at 350 degrees F for 10-15 minutes. To refresh meal prep bowls when serving, drizzle with a little olive oil before or after heating.
- Freeze: Most of these chicken meal prep ideas freeze well for up to 3 months. You can freeze them in individual containers, or in zip lock bags to save space. Just make sure to cool completely before freezing.
Other Ways To Meal Prep Chicken
The chicken meal prep ideas above are perfect for specific meals, but you can also prepare chicken on its own in different ways for use in other recipes. It’s a blank canvas! Here are some different ways to do it:
- Diced Chicken Breast – Make air fryer chicken breast , juicy pan seared chicken breasts , or simple oven baked chicken breasts . Dice up into small squares and portion in containers.
- Shredded Chicken – The easiest and quickest way to make shredded chicken for healthy meal prep is in the Instant Pot. Simply cook chicken breast in the Instant Pot and shred.
- Chicken Thighs – I love air fryer boneless chicken thighs , but bone-in air fryer chicken thighs are just as juicy, or try pan seared chicken thighs if you prefer dark meat.
- Chicken Legs – Baked chicken legs are my most popular chicken recipe, for good reason — it’s easy, juicy, and crispy all in one! For other options, try air fryer chicken legs or baked chicken leg quarters .
- Whole Chicken – Use leftovers from a whole chicken to throw into soups or casseroles, tuck into sandwiches or wraps, or serve over salads. My favorite way is to cook whole chicken in the air fryer , but you can also make slow cooker whole chicken , roast it in the oven, or even take a shortcut and just buy a rotisserie chicken at the store. 😉
My Favorite Containers For This Recipe
These glass meal prep containers are so easy to grab and go, and they transition effortlessly from fridge to microwave or oven (and the dishwasher.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1/4 cup Olive oil ▢
- 2 tbsp Balsamic vinegar ▢
- 10 oz Zucchini (sliced into thin half moons, 1/4 inch thick, ~2.5 cups) ▢
- 8 oz Grape tomatoes (halved, ~1 cup) ▢
- 1/2 large Onion (cut into half moons, ~3/4 cup) ▢
- 1/2 tbsp Dried dill (divided) ▢
- 1 tsp Dried oregano (divided) ▢
- 1 tsp Garlic powder (divided) ▢
- 1 1/2 tsp Sea salt (divided) ▢
- 1/2 tsp Black pepper (divided) ▢
- 1 lb Boneless skinless chicken breast ▢
- 1/4 cup Feta cheese (crumbled, optional) ▢
- 4 tsp Balsamic glaze ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 400 degrees F (204 degrees C).
- In a small bowl, whisk together the olive oil and balsamic vinegar.
- Place the chopped vegetables in a large bowl. Pour half of the oil vinegar mixture over the veggies. Season with half of the seasonings: 3/4 teaspoon dried dill, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Stir to coat.
- Arrange the veggies in a single layer on an extra large baking sheet .
- Pat the chicken breasts dry with paper towels. Make spaces between the vegetables on the baking sheet and arrange the chicken in the spaces. Make sure the chicken pieces are not touching and there are no vegetables underneath the chicken.
- Brush the remaining oil vinegar mixture over the chicken. Use the remaining seasonings (same amount as the veggies) to season both sides of the chicken: 3/4 teaspoon dried dill, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper.
- Roast the chicken and vegetables in the oven for about 20 minutes , until veggies are soft and chicken is cooked through. Remove from the oven and rest in the pan for 5 minutes .
- Slice the chicken against the grain. Transfer the chicken and vegetables to meal prep containers.
- Sprinkle with feta cheese if desired. Drizzle with balsamic glaze.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 1/2 cups, or 1/4 of the entire recipe
See the post above for 10 more chicken meal prep ideas!
📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle and Winter Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Greek Chicken Meal Prep
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Chicken Meal Prep (10 Ideas)
Get 10 easy, flavorful chicken meal prep ideas! Chicken meal prep bowls use simple ingredients to make easy lunches or dinners.
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/chicken-meal-prep/
Ingredients
- 1/4 cup Olive oil
- 2 tbsp Balsamic vinegar
- 10 oz Zucchini (sliced into thin half moons, 1/4 inch thick, ~2.5 cups)
- 8 oz Grape tomatoes (halved, ~1 cup)
- 1/2 large Onion (cut into half moons, ~3/4 cup)
- 1/2 tbsp Dried dill (divided)
- 1 tsp Dried oregano (divided)
- 1 tsp Garlic powder (divided)
- 1 1/2 tsp Sea salt (divided)
- 1/2 tsp Black pepper (divided)
- 1 lb Boneless skinless chicken breast
- 1/4 cup Feta cheese (crumbled, optional)
- 4 tsp Balsamic glaze
Instructions
- Preheat the oven to 400 degrees F (204 degrees C).
- In a small bowl, whisk together the olive oil and balsamic vinegar.
- Place the chopped vegetables in a large bowl. Pour half of the oil vinegar mixture over the veggies. Season with half of the seasonings: 3/4 teaspoon dried dill, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Stir to coat.
- Arrange the veggies in a single layer on an extra large baking sheet .
- Pat the chicken breasts dry with paper towels. Make spaces between the vegetables on the baking sheet and arrange the chicken in the spaces. Make sure the chicken pieces are not touching and there are no vegetables underneath the chicken.
- Brush the remaining oil vinegar mixture over the chicken. Use the remaining seasonings (same amount as the veggies) to season both sides of the chicken: 3/4 teaspoon dried dill, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper.
- Roast the chicken and vegetables in the oven for about 20 minutes , until veggies are soft and chicken is cooked through. Remove from the oven and rest in the pan for 5 minutes .
- Slice the chicken against the grain. Transfer the chicken and vegetables to meal prep containers.
- Sprinkle with feta cheese if desired. Drizzle with balsamic glaze.
Maya’s Recipe Notes
Serving size: 1 1/2 cups, or 1/4 of the entire recipe
See the post above for 10 more chicken meal prep ideas!
📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle and Winter Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
