Meal Prep: Essential For Success On The Keto Diet?

Meal preparation is an essential part of the keto diet, which is a low-carb, high-fat regimen. To stay in ketosis, a metabolic state where the body burns fat instead of carbohydrates for fuel, keto dieters must carefully plan their meals to ensure only 5-10% of calories come from carbs, with 70-80% from fat sources. This means that keto meals need to be carefully planned and prepared in advance to ensure dieters don't accidentally exceed their carb limit. Meal prepping also saves time and money, allowing dieters to cook in batches and freeze meals for later consumption. Additionally, it helps dieters stick to their keto goals by always having approved meals on hand, reducing the temptation to cheat.

Choosing recipes and shopping with a plan

Choose Recipes for Batch or Bulk Cooking:

Decide on the keto recipes you want to prepare before heading to the grocery store. Batch cooking involves cooking complete keto recipes in large batches and then dividing them into individual meals. For example, cook a large portion of a low-carb casserole, divide it into single-serve portions, and store it in the freezer or fridge. Bulk prepping ingredients, on the other hand, involves cooking individual keto-friendly ingredients separately and then combining them into meals for the week. For instance, cook 2-3 types of keto proteins and low-carb vegetables, and pair them with high-fat sauces.

Make a Grocery List:

Before heading to the store, make a grocery list of the ingredients you need for your chosen recipes. Check your pantry and fridge to avoid buying ingredients you already have, and cross-reference your recipes to avoid buying unnecessary items.

Shop for Whole Foods:

When shopping, focus on whole foods like meat, eggs, and vegetables. Avoid getting overwhelmed by packaged products advertised as keto, and stick to the perimeter of the grocery store where you'll find the butcher and produce sections.

Choose Easy Recipes with Few Ingredients:

Opt for recipes with just a few ingredients, and look for recipes with similar ingredients to streamline your shopping list and cooking process.

Plan Your Meals:

Decide how many meals you'll need each day and whether you want leftovers. Calculate how many portions you'll need based on the number of people eating, and consider having the same meal more than once to save time and money.

Prepare Your Ingredients in Advance:

After shopping, take time to pre-wash and cut your veggies and herbs, marinate proteins, and make or prepare any sauces or seasonings you'll be using. This will make the cooking process smoother and faster.

Invest in Quality Meal Prep Containers:

Find meal prep containers that suit your needs, such as containers with dividers for individual meals or larger containers for meal-prepped ingredients.

Cook and Portion Your Meals:

Pick a specific day to cook your meals in bulk. After cooking, allow the food to cool completely, then portion it into containers for easy reheating during the week.

Meal planning and prep are crucial steps in the keto diet to ensure you stay within your macros and maintain ketosis. By choosing recipes, shopping with a plan, and preparing your meals in advance, you'll save time, money, and stay on track with your keto diet.

Preparing ingredients and cooking in bulk

Plan and Organise

Before you start cooking, it's important to plan and organise your ingredients. Decide on the recipes you want to make and create a grocery list of the ingredients you need. Buy ingredients in bulk to save money and reduce waste. When you get home from the store, wash, cut, and marinate your ingredients, and make any sauces or locate seasonings.

Batch Cooking

Batch cooking is a time-saving technique where you cook large batches of meals that can be stored in the fridge or freezer and easily reheated later. It's a great way to always have a keto-friendly meal on hand, so you're not tempted to reach for sugary, carb-heavy foods. You can batch cook complete recipes or bulk prep individual ingredients. For example, cook 2-3 of your favourite keto proteins and low-carb vegetables, then combine them with high-fat sauces.

Storage

When storing your meals, use airtight containers, freezer bags, or a vacuum sealer to keep them fresh and prevent freezer burn. Label each container or bag with the name of the meal, the date it was prepared, and the expiration date. Freeze meals in single servings to avoid defrosting and re-freezing, and store in the freezer for up to 3 months for most meat, seafood, and casseroles, and up to 8 months for vegetables.

Slow Cookers

Slow cookers are a great tool for batch cooking. They allow you to cook large batches of food with minimal effort, and the low and slow cooking method can tenderise tough cuts of meat. Simply add your ingredients, close the lid, and let it cook for 6-8 hours. You can also use slow cookers to simplify almost any keto meal, from curries to stews to slow-cooked meats.

Reheating

When reheating your meals, it's best to use the microwave or stovetop. The microwave is convenient for soups, stews, and casseroles, while the stovetop yields more evenly heated food and is better for drier meats. If you want a crisp exterior, try using an air fryer.

Investing in quality meal prep containers

Meal prep is an essential part of the keto diet, and choosing the right containers to store your food is crucial for success. Here are some tips for investing in quality meal prep containers:

Glass vs. Plastic

Glass meal prep containers offer several advantages over plastic ones. They are sturdy, high-quality, easy to clean, and microwave, freezer, and dishwasher-safe. Additionally, glass doesn't stain, and you don't have to worry about plastic particles leaching into your food. However, glass containers can be heavier than plastic, so consider your needs and preferences.

Plastic containers are lightweight and ideal for those who carry their meals around during the day. Look for BPA-free plastic containers to ensure they are safe for microwaving and eating from. Avoid using plastic containers that are old or have been passed down, as they may not be as safe.

Compartments

When it comes to compartments, it's not necessary to buy a bunch of different compartmentalized containers unless you specifically want to keep ingredients separate. You can always use a larger single-compartment container and add smaller containers inside to keep ingredients fresh and separated.

If you do prefer compartments, there are options with two or three compartments. Two compartments are great if you want to keep most ingredients separate but still have space for larger volume items. Three compartments can be a bit tricky as the dividers may limit the space for higher-volume items like pasta or veggies.

Size and Weight

Consider the size and weight of the containers in relation to your lifestyle and meal portions. If you have a long commute or travel frequently, you may prefer lighter plastic containers. On the other hand, if you work from home or don't need to transport your meals, the extra weight of glass containers may not be an issue. Choose containers that are appropriately sized for your meals to reduce wasted space and extra air, which is important for keeping food fresh.

Durability and Ease of Use

Look for containers that are durable and can withstand the wear and tear of frequent use and transportation. Ensure they are leak-proof, airtight, and easy to open. Additionally, look for containers that are microwave-safe and dishwasher-safe to make reheating and cleaning more convenient.

Budget

Quality meal prep containers are an investment, and the cost can add up, especially if you need a large number of containers. Decide on a budget that works for you, keeping in mind that higher-quality containers will last longer and provide better functionality.

Recommendations

Some recommended glass containers include the Snapware Pyrex Glass Food Storage Containers and the FineDine 24-Piece Leak-Proof Glass Storage Container Set. For plastic containers, the Signora Ware Condiment Cups Containers and the Vremi Silicone Collapsible Food Storage Containers are good options. If you're looking for something more durable, the Rubbermaid Brilliance Food Storage Containers are a popular choice for both glass and plastic options.

Freezing and reheating meals

Freezing and reheating keto meals is a great way to save time and money, and ensure you always have a healthy meal on hand. Here are some detailed instructions and tips for freezing and reheating your keto meals:

Freezing Keto Meals:

• Choose the right containers: Select containers that are just large enough for your meal, leaving minimal room for air pockets. Use silicone food storage bags, coated or laminated freezer paper, heavy plastic wraps or bags, or heavy-duty foil. Alternatively, use rigid plastic or glass containers designed for freezing, leaving room for the food to expand.
• Avoid freezer burn: Remove as much air as possible from the container before sealing to prevent freezer burn, which affects taste, texture, and colour. Label the containers with the name of the dish and the date it was frozen.
• Freeze individual portions: Freeze meals in individual portions to make defrosting easier. Use paper liners in tins or store portions in microwave-safe containers for easy reheating.
• Know what not to freeze: Mayonnaise-based dishes, salads with mayonnaise, and dishes with lots of heavy cream, melted cheese, sour cream, or cream cheese do not freeze well. Fresh, uncooked vegetables with high water content, like lettuce, tomatoes, and cucumbers, will become mushy when thawed.
• Freeze ingredients: If you don't have time to prepare complete meals, consider freezing cooked meats, chopped vegetables, and non-cream/mayonnaise-based sauces. This will reduce prep time when you're ready to cook.
• Storage times: Baked goods can be frozen for up to 2-3 months, while low-carb cookies, muffins, and bread can last for up to six months. Cooked meats, stews, casseroles, and egg-based dishes will keep for at least two months and remain tasty for up to three months.

Reheating Keto Meals:

• Thaw safely: The best way to thaw frozen meals is by leaving them in the refrigerator for 24 hours. Alternatively, use the defrost setting on your microwave or submerge sealed meals in cold water, changing the water every 30 minutes.
• Avoid refreezing: Do not refreeze meals that have been thawed, as this can be unsafe. Plan to consume thawed meals within a few days.
• Reheat gently: When reheating, start with a low temperature to allow for gradual defrosting and prevent burning. Use a lid to retain warmth and moisture, and stir frequently. Once the food is defrosted, increase the temperature to the relevant cooking temperature.
• Choose the right heating method: Microwaves are best for soups, stews, and casseroles. Stovetops work well for drier meats and meals with less sauce, and air fryers are great for crispy foods like chicken wings and pizza slices. Ovens are ideal for bread, muffins, casseroles, and meats, providing slow, thorough heating.

Keto-friendly breakfast ideas

Meal prep is an essential part of the keto diet, and there are plenty of breakfast options to choose from. Here are some keto-friendly breakfast ideas to get you started:

Easy Frittata

This frittata is perfect for a quick and easy breakfast. It can be made in advance and reheated in the microwave or toaster oven. It's packed with protein and vegetables, including red bell pepper, zucchini, and spinach. Serve it with a cup of bulletproof coffee for an extra boost of caffeine.

Bacon Chips and Dip Keto Bento Box

This snack-style lunch is perfect for those who like to graze throughout the morning. It includes store-bought guacamole cups, crispy bacon, hard-boiled eggs, string cheese, and almonds. It's a great option if you're looking for something portable and easy to eat on the go.

Keto Breakfast Casserole

This casserole is a great option if you're feeding a crowd or want to meal prep for the week. It's made with Italian sausage, broccoli rabe, basil, and eggs. You can also add in some nutmeg for a subtle, mysterious flavour.

Keto Blueberry Muffins

These muffins are high in protein and low in sugar, making them a perfect grab-and-go breakfast option. They're made with almond flour, so they're also gluten-free. You can easily customize them by adding nuts or spices like cinnamon.

Keto Smoothie

A keto smoothie is a great option for a quick and healthy breakfast. Try blending raspberries, blackberries, strawberries, coconut milk, and baby spinach for a nutritious and delicious start to your day.

Chia Seed Pudding

This pudding is a great make-ahead breakfast option that can be prepared in just 5 minutes. It's a delicious and healthy way to start your day, and you can easily customize it by adding nuts, seeds, or sugar-free chocolate chips.

Keto Cinnamon Rolls

These cinnamon rolls are a perfect treat for a weekend breakfast or brunch. They're made with Carbquick, brown Swerve, and powdered Erythritol, resulting in fluffy and indulgent rolls. The glaze is made with cream cheese and powdered Erythritol.

Baked Avocado Egg Boats

Avocados are a great way to start your day, as they're loaded with healthy fats and nutrients. Try baking an egg right into an avocado and sprinkling it with cheese for a tasty and filling breakfast.

Keto Chaffle Breakfast Sandwich

Chaffles are a keto twist on waffles, made with eggs and shredded cheese. You can pile them high with your favourite toppings, such as sausage, bacon, scrambled eggs, or avocado.

Keto Pancakes

These keto pancakes are made with almond flour, resulting in a light and fluffy texture. You can top them with bacon and eggs or enjoy them plain. They're a perfect weekend brunch option or a special treat for a weekday morning.

Frequently asked questions