This keto-friendly meal prep is perfect for staying on track with your low-carb diet throughout the week. Featuring juicy grilled chicken, nutrient-dense roasted vegetables, and crunchy pecans, this meal is packed with protein, healthy fats, and low-carb vegetables. It’s a balanced, delicious, and convenient way to enjoy your keto meals!

Ingredients:

For the Grilled Chicken:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper, to taste
• Fresh lettuce leaves (optional, for serving)

For the Roasted Vegetables:

• 1 cup broccoli florets
• 1 red onion, cut into wedges
• 1 cup carrots, sliced (optional for low-carb; can be replaced with more broccoli or bell peppers)
• 1 bell pepper, cut into chunks
• 2 tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper, to taste

For the Pecans:

• 1 cup raw pecans (or a mix of nuts like walnuts and almonds)
• Salt and pepper, to taste

Instructions:

1. Grill the Chicken:

1. Preheat the grill to medium-high heat.
2. Brush the chicken breasts with olive oil and season with garlic powder, paprika, salt, and pepper.
3. Grill the chicken for about 6-7 minutes per side, or until fully cooked through and the internal temperature reaches 165°F (74°C).
4. Once cooked, let the chicken rest for a few minutes before slicing.

2. Roast the Vegetables:

1. Preheat the oven to 400°F (200°C).
2. Toss the broccoli, red onion, carrots (if using), and bell pepper with olive oil, thyme, salt, and pepper.
3. Spread the vegetables on a baking sheet in a single layer and roast for 20-25 minutes, or until the vegetables are tender and slightly caramelized.

3. Prepare the Pecans:

1. In a small bowl, season the raw pecans with a pinch of salt and pepper to taste.
2. You can toast the pecans for a few minutes in the oven with the vegetables for extra flavor, if desired.

4. Assemble the Meal Prep:

1. In meal prep containers, place a portion of grilled chicken over fresh lettuce (optional), a portion of roasted vegetables, and a handful of seasoned pecans.
2. Divide the ingredients evenly among 4-5 containers for easy grab-and-go meals throughout the week.

Nutritional Information (per serving):

• Calories: 480
• Fat: 36g
• Protein: 28g
• Carbs: 8g
• Fiber: 4g
• Net Carbs: 4g

Final Thoughts:

This keto meal prep is easy to prepare, packed with nutrients, and keeps you full while staying in ketosis. The combination of protein-rich grilled chicken, healthy fats from the pecans, and low-carb roasted vegetables makes this a balanced and delicious meal option for busy days. It’s perfect for those following a keto lifestyle who want to stay on track throughout the week.