Low carb

Low-carb meal prep for 2 or 4: 5 days of lunches and dinners

Low-carb eating gets hard when the workday starts. Bread, pasta and rice are the easy lunch, and without them it is tempting to skip the midday meal or reach for something that doesn't fit the plan. Cooking a fresh low-carb lunch every morning is rarely realistic, so the week needs to be planned in one go.

This plan covers five days of low-carb lunches and dinners for two people, with the option to scale to four in one tap. It relies on dishes like sheet-pan lemon chicken thighs with broccoli, beef and pepper chili, and spinach and cheddar egg muffins, which hold up well in the fridge. The whole week comes with a shopping list and a step-by-step cooking session of about 70 minutes.

What they asked Bocalito

I need a meal prep plan based on a low-carb diet. It should include lunches we can take to work, no bread, pasta or rice. Eggs and cheese are fine.

Make my own version

Quick Weeknight Staples

Quantities for

2 people5 days · Lunch, Dinner · Up to 2× eachUp to 2hImperial units

Day 1

Day 2

Day 3

Day 4

Day 5

Freeze these portions after cooking, and move them to the fridge the night before.

Sheet-Pan Lemon Chicken Thighs with Broccoli
Beef and Pepper Chili
Spinach and Cheddar Egg Muffins
Garlic Butter Salmon with Dill
Ginger Pork and Cabbage Stir-Fry

1h 10min start to finish1h 6min hands-on

Time you actually spend cooking — the rest is simmering, roasting and chilling.

1
Season the chicken and broccoli10 minCounter
Cut the broccoli into bite-sized florets and cut the chicken thighs into roughly 2-inch pieces. Toss them on a large rimmed sheet pan with 3 tbsp of the olive oil, the zest and juice of the 2 lemons, 6 of the garlic cloves minced, salt and black pepper, spreading everything in a single layer so it roasts rather than steams. Start preheating the oven to 425°F (220°C) as you finish seasoning.
ResultSeasoned lemon chicken and broccoli
2
Roast the lemon chicken25 minOven · 425°FUnattended
Slide the sheet pan into the oven at 425°F (220°C) and roast for about 25 minutes, turning the pieces halfway through. The chicken is done when the thickest piece reaches 165°F (74°C) and the broccoli edges are browned and slightly crisp. This bake runs unattended while the chili base browns on the hob.
ResultLemon chicken and broccoli
3
Brown the chili base15 minStove
Dice 2 yellow onions and 3 of the 5 bell peppers, and mince 4 of the garlic cloves. Heat the 2 tbsp olive oil in a large Dutch oven over medium-high heat, then brown the ground beef in two batches, breaking it up, until no pink remains. Add the onions, peppers, garlic and a pinch of salt, and cook for about 5 minutes until the vegetables soften and the pan is sticky with browned bits.
ResultBrowned beef and pepper chili base
4
Simmer the chili45 minStoveUnattended
Return the browned beef and vegetables to the pot, then stir in the 2 cans of crushed tomatoes, 16 fl oz of beef broth, 3 tbsp chili powder and 2 tsp ground cumin. Bring to a gentle boil, then reduce to a low simmer with the lid slightly ajar for about 45 minutes, stirring occasionally until thick and rich. The chili is ready when it coats a spoon and the liquid has reduced by about a third.
ResultBeef and pepper chili
5
Whisk the egg muffin batter13 minCounter
Finely chop the 8 oz of baby spinach and dice 2 of the remaining bell peppers. Whisk the 8 eggs in a large bowl with the spinach, peppers, 6 oz of the shredded sharp cheddar, salt and black pepper until evenly combined. Pour the batter into a measuring jug so it is easy to fill the muffin cups.
ResultSpinach and cheddar egg batter
6
Bake the egg muffins20 minOven · 350°FUnattended
Grease an 8-cup muffin tin, fill each cup about three-quarters full with the batter, and bake in the oven at 350°F (180°C) for about 20 minutes. The muffins are ready when they are set in the centre and lightly golden on top. Cool them in the tin for 5 minutes, then transfer to a rack.
ResultSpinach and cheddar egg muffins
7
Prepare the garlic butter salmon tray10 minCounter
Slice the 3 zucchini into half-moons and lay them on a parchment-lined sheet pan. Melt 4 tbsp of the butter, stir in 4 of the minced garlic cloves and the juice of 1 lemon, then arrange the 1.5 lb of salmon fillets on top. Spoon the garlic butter over the fish, scatter the chopped dill, and season with salt and black pepper.
ResultGarlic butter salmon tray
8
Bake the garlic butter salmon12 minOven · 400°FUnattended
Roast the salmon tray in the oven at 400°F (200°C) for 10 to 12 minutes, until the fish flakes easily and reaches 145°F (63°C) in the thickest part. The zucchini should be tender at the edges. The oven is free for this bake once the egg muffins come out.
ResultGarlic butter salmon with dill
9
Stir-fry the ginger pork and cabbage18 minStove
Slice the 1.25 lb of pork loin very thinly against the grain, shred the napa cabbage into ribbons, and grate the 3 tbsp of fresh ginger. Heat a wok over high heat, sear the pork in two batches until golden, then remove it. Stir-fry the cabbage with the ginger and 4 minced garlic cloves for 3 to 4 minutes until wilted but still crisp, then return the pork with 4 tbsp soy sauce and 2 tbsp sesame oil and toss for 1 minute.
ResultGinger pork and cabbage stir-fry

Freeze the chili and the egg muffins in single portions so each lunch or dinner thaws quickly, and cool them fully before sealing the bags.
Eat the garlic butter salmon first, since it keeps only two days and should not go in the freezer.

Questions, or need to change something? !

Questions asked about this plan

Can I freeze the Beef and Pepper Chili, and how do I reheat it from frozen?

Yes. The chili can be frozen for up to 3 months. Cool it completely first, and freeze it in single portions so each one thaws and reheats quickly. Keep the shredded cheddar out of the freezer and add it at serving time.

To reheat, put the chili in a saucepan with a splash of water or beef broth and warm it over medium-low heat, stirring often, until it bubbles and reaches at least 165°F (74°C) throughout. Thawing it in the fridge first will make it heat more evenly, but the plan's reheat method also works straight from the freezer if you add a little more liquid and allow extra time.

Can I swap the salmon for chicken thighs in the garlic butter tray?

Chicken thighs can go in a tray bake like this, but they don't behave like salmon. They need a longer roast, about 20 to 25 minutes at 400°F (200°C), and should reach 165°F (74°C) in the thickest piece. Salmon is done at 145°F (63°C) in about 10 to 12 minutes, so the timing and doneness check would both change. The chicken would also need to be cut into even pieces and spread in a single layer.

The salmon-specific notes in this plan, such as eating it within two days and not freezing it, were written for fish and wouldn't carry over to chicken. Chicken thighs can be frozen, so storage would be more flexible.

How do I keep the Ginger Pork and Cabbage Stir-Fry from getting soggy when reheating?

Reheat it in a hot nonstick skillet rather than the microwave. Set the heat to medium-high, add about a teaspoon of water, and toss the stir-fry for 2 to 3 minutes until the pork and cabbage are sizzling and reach at least 165°F (74°C). The hot pan drives off extra moisture, and the small amount of water keeps the pork from drying out. Eat it straight away, since the cabbage loses its crispness as it sits.

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