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Healthy Clean Keto Meal Prep with Whole Foods Easy 5-Day Plan

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A practical and tasty 5-day clean keto meal prep plan using whole foods, designed for busy lifestyles and made with simple ingredients like chicken thighs, salmon, and fresh vegetables.

Ingredients

Scale
  • 2 pounds boneless, skin-on chicken thighs (organic preferred)
  • 1.5 pounds wild-caught salmon fillets, skin on
  • 6 large pasture-raised eggs
  • 8 cups fresh spinach (about 240g)
  • 4 cups broccoli florets (about 480g), chopped
  • 3 medium zucchini, sliced into rounds or ribbons
  • 2 medium red bell peppers, diced
  • 2 ripe avocados, sliced or mashed
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons grass-fed butter (optional)
  • 1/2 cup chopped walnuts or pecans (about 60g), toasted
  • 4 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • Sea salt and freshly ground black pepper to taste
  • Fresh parsley, chopped (small bunch) for garnish
  • 1 lemon (zest and juice, optional)
  • 2 tablespoons chia seeds (optional)
  • 4 cups cauliflower rice (about 600g, optional)

Instructions

  1. Preheat oven to 425°F (220°C). Pat dry chicken thighs and season both sides with sea salt, pepper, smoked paprika, and dried oregano. Place skin-side up on a sheet pan and roast for 25-30 minutes until skin is crispy and internal temperature reaches 165°F (74°C). Check at 20 minutes if oven runs hot.
  2. Toss broccoli florets, diced red bell peppers, and zucchini slices with 2 tablespoons olive oil, 2 minced garlic cloves, salt, and pepper. Spread on a baking sheet or alongside chicken if space allows. Roast for about 20 minutes until tender and slightly caramelized.
  3. Heat a non-stick skillet over medium-high heat with 1 tablespoon olive oil. Season salmon fillets with salt and pepper. Cook skin-side down for 4-5 minutes until skin crisps, then flip and cook 2-3 minutes until cooked through. Remove and let rest.
  4. In the same skillet, reduce heat to medium, add butter or olive oil, and sauté fresh spinach with remaining minced garlic until wilted, about 3 minutes. Season lightly with salt and pepper.
  5. Divide chicken thighs, roasted vegetables, sautéed spinach, and salmon evenly among five meal prep containers. Add about 1/2 avocado per container just before serving. Optionally, sprinkle toasted nuts and fresh parsley on top.
  6. Seal containers and refrigerate. Meals keep fresh up to 5 days. Reheat gently in microwave or on stove, adding fresh avocado each time.

Notes

Do not overcrowd roasting pans to ensure crispiness. Use room temperature meats for even cooking. Season well and taste as you go. Rest proteins before slicing or packing. Store avocado separately and add fresh before eating to prevent browning. Meals can be frozen (without avocado) for up to 3 months.

Nutrition

Keywords: keto, clean keto, meal prep, whole foods, low carb, healthy, chicken thighs, salmon, vegetables, easy keto meals

Find it online: https://milaspoon.com/healthy-clean-keto-meal-prep-with-whole-foods-easy-5-day-plan/