Keto Meal Prep: A Beginner's Guide To Success

The ketogenic diet is a low-carb, high-fat diet that can be challenging to stick to without proper planning. Keto meal prep is a great way to ensure success on this diet by setting aside time to shop and prepare keto-friendly meals in advance. This involves choosing recipes for batch cooking or bulk ingredient prep, creating a grocery list, and investing in quality meal prep containers. By dedicating a couple of hours on the weekend to meal prep, individuals can enjoy a variety of delicious keto meals throughout the week, such as keto egg muffins, tuna salad, chicken tikka masala, and more.

Breakfast: egg muffins, egg cups, or a smoothie

Egg Muffins

Egg muffins are a perfect, versatile, and tasty breakfast option that can be prepared ahead of time and frozen for up to three months. They are easy to make, highly customizable, and can be made in a variety of ways to suit different tastes and preferences. Here is a basic recipe that you can adapt to your liking:

Ingredients:

• Eggs
• Spices (onion powder, garlic powder, cayenne, salt, and pepper)
• Vegetables (green onions, red onions, spinach, tomatoes, red and green peppers)
• Meat (bacon, ham, sausage)
• Cheese (cheddar jack, cheddar, and Monterey Jack)

Instructions:

• Preheat your oven to 375°F and spray a 12-count muffin pan with non-stick spray.
• Crack your eggs into a medium-sized mixing bowl or a large measuring cup, add spices, and whisk to combine.
• Layer your desired ingredients into the muffin pan, leaving some aside to top the muffins later.
• Carefully pour the whisked eggs into the muffin tins about halfway, let them settle, and then add more eggs until the tins are almost full.
• Use a fork to lightly stir each muffin tin to mix everything together.
• Top with the reserved ingredients and bake for 25-30 minutes.
• Remove from the oven and let the muffins sit in the tin for 1-2 minutes.
• Run a sharp knife around the edge of each muffin and gently remove them from the pan using the tip of the knife.
• Store in an airtight container in the refrigerator for up to a week or freeze for later use.

Keto Smoothies

Smoothies can be a convenient and nutritious option for breakfast or a snack while following a keto diet. Here are some ideas for keto-friendly smoothies:

Triple Berry Avocado Breakfast Smoothie:

• 1 cup (240 ml) of water
• 1/2 cup (98 grams) of frozen mixed berries (strawberries, blueberries, and raspberries)
• Half an avocado (100 grams)
• 2 cups (40 grams) of spinach
• 2 tablespoons (20 grams) of hemp seeds

Chocolate Peanut Butter Smoothie:

• 1 cup (240 ml) of unsweetened almond milk or another low-carb, plant-based milk
• 2 tablespoons (32 grams) of creamy peanut butter
• 1 tablespoon (4 grams) of unsweetened cocoa powder
• 1/4 cup (60 ml) of heavy cream
• 1 cup (226 grams) of ice

Strawberry Zucchini Chia Smoothie:

• 1 cup (240 ml) of water
• 1/2 cup (110 grams) of frozen strawberries
• 1 cup (124 grams) of chopped zucchini (frozen or raw)
• 3 tablespoons (41 grams) of chia seeds

Coconut Blackberry Mint Smoothie:

• 1/2 cup (120 ml) of unsweetened full-fat coconut milk
• 1/2 cup (70 grams) of frozen blackberries
• 2 tablespoons (20 grams) of shredded coconut

Egg Cups

Egg cups are similar to egg muffins and can be made in a similar fashion. Here are some additional tips and suggestions for making delicious and nutritious egg cups:

• Use a large measuring cup to mix your eggs, as it makes pouring the mixture into the muffin tins easier.
• Get creative with your ingredients! Try different combinations of meats, cheeses, and vegetables. Some popular options include sausage, bacon, ham, spinach, tomatoes, peppers, and cilantro.
• If you plan to freeze your egg cups, avoid using paper liners as they tend to get soggy. Instead, use silicone liners or grease your muffin pan with non-stick spray.
• To reheat your egg cups, unwrap them from the plastic wrap and wrap them in a damp paper towel. Heat in the microwave in 15-second increments until warmed through.

Lunch: chicken tikka masala or tuna salad

Chicken Tikka Masala

Chicken tikka masala is a great option for keto meal prep as it is tasty, easy to make, and can be adapted for those not on the keto diet. It is also a good dish to batch cook and freeze.

Ingredients:

• Chicken (breast or thighs)
• Yogurt (plain or Greek)
• Butter and/or heavy cream or coconut oil/olive oil and coconut milk
• Tomato passata and tomato puree
• Onion, garlic, ginger, and spices (garam masala, cumin, paprika, turmeric, chili powder)
• Fresh coriander/cilantro

Method:

• Marinate the chicken in a mixture of yogurt, garlic, ginger, lemon juice, and spices. Leave for at least 15 minutes, or overnight if possible.
• Fry the chicken in butter or oil until golden. Remove from the pan.
• Add more butter to the pan and fry onions until golden. Add the garlic, ginger, and spices and fry for another minute.
• Add the passata and tomato puree and simmer until thickened.
• Stir in the cream or coconut cream and a low-carb sweetener, if desired.
• Add the chicken back to the pan and cook until heated through.
• Serve with fresh coriander and cauliflower rice or keto naan.

Tuna Salad

Tuna salad is a quick and easy option for keto meal prep, and can be served in a variety of ways. It is also a good option for those who are not on a keto diet.

Ingredients:

• Canned tuna (solid white or chunk light)
• Red onion, minced
• Celery, minced
• Dill relish or finely chopped pickles
• Mayonnaise
• Lemon juice
• Garlic powder
• Dried dill
• Salt and pepper

Method:

• Combine the tuna, celery, onion, and dill relish in a large bowl.
• In a separate bowl, whisk together the mayonnaise, lemon juice, garlic powder, dried dill, and salt and pepper to make the dressing.
• Pour the dressing over the tuna mixture and stir well.
• Taste and adjust seasoning as needed.
• Serve immediately or chill in the refrigerator for a few hours.

Serving suggestions:

• Lettuce wrap
• Stuffed mini sweet peppers
• Low-carb tortilla
• Chaffles
• Hollowed-out tomato

Dinner: chicken stir-fry or beef bowl

Chicken Stir-Fry

Stir-fries are a great option for a quick and easy keto meal. They can be made in one pan, which means less fuss and less clean-up!

Ingredients:

• Chicken (breast or thighs)
• Coconut flour or almond flour
• Oil (vegetable, peanut or avocado)
• Garlic
• Ginger
• Onion
• Broccoli
• Bell peppers
• Keto stir-fry sauce (or make your own with sesame oil, chili paste/red pepper flakes, and coconut aminos or soy sauce)
• Scallions/green onions
• Sesame seeds

Method:

• In a small bowl, whisk together the stir-fry sauce ingredients.
• In a separate bowl, toss the chicken in flour.
• Add the chicken to a well-oiled skillet or wok and cook over medium-high heat until mostly cooked. Set aside.
• Pan-fry the garlic and ginger until fragrant.
• Add the remaining veggies and cook until tender.
• Add the chicken and sauce to the pan and simmer until the sauce thickens.
• Serve warm with cauliflower rice or zucchini noodles for a more filling dish.

Beef Bowl

For a tasty alternative to chicken, try a beef bowl with cauliflower rice. This is another quick and easy keto meal that can be made in one pan.

Ingredients:

• Ground beef (or any other type of ground meat)
• Olive oil
• Garlic
• Coconut aminos
• Beef broth
• Sesame oil
• Ground ginger
• Crushed red pepper flakes
• Green onions/sliced onions
• Sesame seeds
• Cucumber
• Cauliflower rice (or regular rice)

Method:

• Cook the cauliflower rice in olive oil until tender. Transfer to bowls and cover to keep warm.
• In a small bowl, whisk together the coconut aminos, beef broth, sesame oil, ground ginger, and red pepper flakes.
• Add the ground beef to the pan and cook over medium-high heat until browned.
• Push the beef to the sides of the pan and add the minced garlic. Saute until fragrant, then mix into the beef.
• Pour the sauce over the beef and bring to a boil. Reduce the heat and simmer until the sauce is reduced and mostly absorbed into the meat.
• Assemble the bowls with cauliflower rice, ground beef, cucumber slices, sliced green onions, and sesame seeds.

Tips:

• You can use soy sauce instead of coconut aminos, but it is a bit saltier, so be mindful of this when seasoning the dish.
• If you want to add more sauce to coat the rice, double or triple the amount and let it reduce.
• If you want to add extra vegetables, try shredded carrots, thinly sliced radishes, sauteed broccoli, or shiitake mushrooms.
• For a spicier dish, add some gochujang or Asian hot sauce.
• If you want to make this dish ahead of time, it can be stored in the fridge for up to 5 days or frozen for up to 3-4 months.
• To reheat, use the microwave for meal prep containers or a skillet with a little extra oil for the best flavour.

Snacks: chicken wings or nuts

Chicken Wings

Chicken wings are a great keto snack, as they are high in protein and fat and contain zero carbs. Here's a recipe for keto chicken wings that serves as a great snack:

Ingredients:

• 2 lbs chicken wings (a mix of drumettes and wings)
• 2 tablespoons vegetable oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon baking powder

For the keto wing sauce:

• 1/4 cup buffalo sauce
• 2 tablespoons keto honey
• 1/4 cup melted butter

Instructions:

• Preheat the oven to 200C/400F. Place a wire rack over a baking sheet and set aside.
• In a large mixing bowl, add the chicken wings, salt, pepper, and vegetable oil, and baking powder. Toss until well combined.
• Transfer the chicken wings to the wire rack and bake for 45-55 minutes, flipping halfway through, until crispy.
• While the wings are baking, prepare the sticky sauce. In a small saucepan, combine the buffalo sauce and keto honey over medium heat. Once it simmers, add the butter and cook for 3 more minutes.
• Remove the wings from the oven and turn the oven to broiler mode.
• Place the baked wings into a bowl and coat them with the sauce.
• Place the wings back on the wire rack and cook for another 3 minutes, or until the sauce caramelizes.

Tips:

• Always pat the chicken wings dry before adding oil and seasonings to ensure the skin stays crispy.
• Don't worry about the amount of baking powder—it won't leave a metallic or bitter taste, but it will enhance crispiness.
• For best results, bake the wings on a wire rack rather than a baking sheet to allow excess fat and oil to drip through.

Nuts

Nuts are a great keto-friendly snack because they are nutritionally dense, providing fats, protein, and carbohydrates. They are also small and portable, making them convenient to enjoy anywhere. Here are some tips and recipes for keto-friendly nut snacks:

Best Nuts for Keto:

While most nuts are fine to eat on keto, some are better than others due to their higher fat and lower carb content. Here are some of the best nuts for a keto diet:

• Pili nuts (lowest carb nut, but also high in fat and calories)
• Hulled pumpkin seeds (1 net carb per ounce and 10 grams of protein)
• Macadamia nuts
• Almonds
• Walnuts
• Pecans
• Peanuts
• Pistachios

Keto Nuts Snack Mix:

This savory nut mix is a great option for a keto snack that can be enjoyed on its own or paired with cocktails, low-carb beer, cheeses, meat platters, or veggie trays.

Ingredients:

• 3 cups mixed nuts (peanuts, almonds, walnuts, pecans, pumpkin seeds)
• 1 tablespoon olive oil
• 1 tablespoon Worcestershire sauce
• 2 teaspoons soy sauce (use tamari for gluten-free)
• 2 packets True Lemon (crystallized lemon juice)
• 1 teaspoon sugar-free powdered sweetener
• 1/2 teaspoon granulated garlic
• 1/2 teaspoon onion powder
• 1/8 teaspoon black pepper

Instructions:

• Preheat the oven to 250F and place a rack in the middle position. Line a large rimmed sheet pan with foil.
• In a medium bowl, toss the nuts with olive oil, Worcestershire sauce, and soy sauce.
• Spread the nuts on the sheet pan and bake for 40 minutes.
• Sprinkle the nuts with the seasoning and stir to distribute evenly. Return to the oven for 15 minutes or until dry.
• Remove the nuts from the oven and adjust seasoning to taste.
• Let the nuts cool completely before storing them in an airtight container in a cool, dry place. Enjoy within two weeks.

Dessert: avocado chocolate smoothie or almond flour cookies

Avocado Chocolate Smoothie

This smoothie is a great way to get your chocolate fix while sticking to your keto diet. It's creamy, frothy, and thick, and with only 4 grams of net carbs! It's also dairy-free, gluten-free, and sugar-free. The key ingredient is avocado, which provides a creamy texture and healthy fats.

Ingredients:

• Ripe avocado
• Unsweetened cocoa powder
• Unsweetened almond milk (or other unsweetened dairy-free milk)
• Hemp powder or chia seeds
• Ice cubes
• Erythritol (or another keto-friendly sweetener)
• Vanilla extract

Optional Add-Ins:

• Peanut butter
• MCT oil
• Keto protein powder
• Sugar-free maple syrup or vanilla syrup

Directions:

Combine all ingredients in a high-speed blender and blend for about one minute until smooth and frothy. Adjust sweetness and texture to your liking. This smoothie is best served fresh, as it doesn't store well in the fridge.

Almond Flour Cookies

If you're craving something sweet and crunchy, these almond flour cookies are a perfect keto-friendly treat. They are easy to make, gluten-free, and have very few net carbs per cookie.

Ingredients:

• 2 cups blanched almond flour
• 1/2 cup unsalted butter, softened
• 1/2 cup low-calorie natural sweetener (such as Swerve)
• 1 teaspoon sugar-free vanilla extract
• 1 teaspoon ground cinnamon
• 1 egg

Optional Add-Ins:

• Parmesan cheese, sesame seeds, and hot pepper relish for a savoury twist
• Allulose instead of butter
• Olive Nation Butter Emulsion for extra flavour
• Almond extract

Directions:

Preheat your oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper. Mix all the ingredients in a bowl until well combined. Roll the dough into twelve 1-inch balls and place them on the prepared baking sheet. Flatten the balls slightly with a fork to create a crisscross pattern. Bake for 12-15 minutes, or until the edges are golden. Let the cookies cool briefly on the baking sheet before transferring them to a wire rack to cool completely.

Frequently asked questions