Keto Food Prep: A Beginner's Guide To Success

The ketogenic diet is a low-carb, high-fat eating regimen that aims to shift the body's energy source from carbohydrates to fat. This shift, known as ketosis, can take a few days to a few weeks to achieve. Meal prepping is a great way to stay on track with keto, ensuring you're consuming the right balance of macronutrients and avoiding impulsive eating.

To meal prep for keto, it's important to choose recipes that are suitable for batch or bulk cooking. This could involve cooking large batches of complete keto recipes and dividing them into individual meals, or cooking individual keto-friendly ingredients in bulk and combining them into meals. It's also crucial to use containers that are just the right size for your meals, and to avoid dishes with lots of dairy when freezing.

Some keto meal prep ideas include crustless quiche, keto oatmeal, chicken parmesan, Greek Mason jar salad, Korean beef bowls, and broccoli cheddar soup.

Plan and shop for keto-friendly foods

Planning and shopping for keto-friendly foods is essential for staying on track with your keto diet. Here are some tips to help you plan and shop effectively:

Choose Your Recipes

Decide on a variety of keto-friendly recipes that you want to prepare for the week. Consider batch cooking complete recipes or bulk prep ingredients. Choose recipes that are quick and easy to prepare, and that can be frozen or stored in the fridge for later. Some examples of keto-friendly meals include:

• Crustless quiche with broccoli and cheddar cheese
• Keto chicken and eggplant sheet pan with tzatziki
• Low-carb chicken fajitas
• Greek chicken meal prep bowls
• Keto tuna stuffed avocados
• Keto beef stew
• Keto chocolate chip cookies

Create a Shopping List

Make a detailed shopping list of all the ingredients you will need for your chosen recipes. Be sure to check your pantry, refrigerator, and freezer to avoid purchasing ingredients you already have. Some common keto-friendly ingredients include:

• Lean proteins such as chicken, beef, pork, and seafood
• Healthy fats like avocados, nuts, olive oil, and cheese
• Low-carb vegetables such as zucchini, cauliflower, spinach, and broccoli
• Spices and seasonings to add flavour to your meals

Shop Smart

When shopping for keto-friendly foods, focus on fresh, whole ingredients and avoid processed foods. Look for grass-fed meats, high-fat dairy, and healthy fats. Compare prices and try to find the best deals to stay within your budget. You may also want to invest in some meal prep containers to store your prepared meals.

Prep Your Ingredients

Once you have all your ingredients, take some time to wash, chop, and prepare your vegetables and meats. You can also use this time to make any sauces or dressings that you will need for your recipes. By doing some of the prep work in advance, you'll save time during the cooking process.

Cook and Store

Cook your meals in large batches and then divide them into individual portions. Use airtight containers to store your meals in the fridge or freezer, depending on when you plan to eat them. Label your containers with the name of the dish and the date it was prepared.

By planning and shopping for keto-friendly foods, you'll be well on your way to success with your keto diet!

Batch cook complete recipes

Batch cooking is a great way to save time and money, and it's an excellent strategy for sticking to your keto diet. Here are some tips and recipes to help you get started with batch cooking complete recipes for keto:

Choose Your Recipes

Select recipes that are keto-friendly and suitable for batch cooking. Casseroles, stews, pizzas, quiches, frittatas, and meat-based dishes like chilli, pulled pork, meatballs, and chicken nuggets are all excellent options. You can also batch cook keto-friendly breakfast options like breakfast casseroles, cloud bread, quiches, frittatas, and veggie hash browns.

Plan and Shop

Before you start cooking, plan out your recipes and make a detailed grocery list. Check your pantry and fridge to avoid buying ingredients you already have. When shopping, focus on fresh, whole ingredients, and avoid processed foods. Look for low-carb vegetables, grass-fed meats, high-fat dairy, and healthy fats like avocados, nuts, and olive oil.

Mise en Place

When you get home from shopping, organise your kitchen and ingredients. Wash and cut your vegetables, marinate any proteins, and prepare or locate your sauces and seasonings. This will make the cooking process much smoother.

Cook and Portion

Now it's time to cook your chosen recipes! Follow your selected recipes and cook in large batches. Then, portion your meals into individual servings. You can use containers with compartments to keep different food items separate, or use containers specifically designed for freezing meals.

Store and Freeze

Label your containers with the name of the dish and the date it was frozen. Consume meals stored in the fridge within 3-4 days, and frozen meals within a few weeks to a few months, depending on the dish.

Reheat and Enjoy

When you're ready to eat, simply reheat your meals in the microwave, oven, stovetop, or air fryer, following the appropriate heating methods for each dish.

Keto Batch Cooking Recipes

• Crustless Broccoli and Cheddar Quiche
• Greek Chicken Meal Prep Bowls
• Keto Broccoli Salad with Bacon, Cheese, and Sunflower Seeds
• Low-Carb Korean Beef Bowls with Cauliflower Rice
• Shrimp and Zucchini Noodles with Pesto Sauce
• Low-Carb Chicken Fajitas
• Keto Chicken and Mushroom Casserole
• Low-Carb Pumpkin Cream of Soup
• Keto Zucchini Lasagna
• Keto Chocolate Chip Cookies
• Keto No-Bake Chocolate Cake
• Keto Chicken Nuggets with Green Bean Fries and BBQ Mayo

Bulk prep ingredients

When it comes to keto, meal prep is key to staying on track. The keto diet is a low-carb, high-fat diet that requires careful planning to ensure you're getting the right balance of nutrients. Here are some tips for bulk prep ingredients to make your keto journey a success:

Choose Your Proteins

Keto is all about high-fat proteins, so stock up on a variety of options that you can cook in bulk and use throughout the week. Good choices include:

• Chicken breasts
• Ground beef
• Bacon
• Shrimp
• Steak
• Ground pork
• Chicken thighs
• Salmon
• Eggs

Low-Carb Veggies

Keto-friendly vegetables are a must, and there are plenty of options to choose from. Prepping these in advance will make meal times a breeze. Go for veggies such as:

• Zucchini
• Cauliflower
• Broccoli
• Spinach
• Avocado
• Bell peppers
• Asparagus
• Mushrooms
• Onions

Healthy Fats

Don't forget to include some healthy fats in your meal prep. Avocado, cheese, nuts, and olive oil are all great choices. You can also make your own sauces and dressings using ingredients like:

• Avocado oil
• Coconut oil
• Butter
• Cream
• Sour cream
• Mayonnaise

Plan and Portion

Once you've chosen your ingredients, it's time to plan your meals and portion them out. You can cook proteins and veggies in bulk and then divide them into individual containers for easy grab-and-go meals. Glass or plastic meal prep containers are great for this, and you can even freeze some portions for later.

With a little bit of planning and prep, sticking to your keto diet will be a whole lot easier. So, stock up on those keto-friendly ingredients and get cooking!

Use airtight containers for storage

When it comes to keto meal prep, using airtight containers for storage is key to keeping your food fresh and preserving its taste and texture. Here are some tips and guidelines for using airtight containers for your keto meals:

Choose the Right Containers

Select containers that are specifically designed for freezing and storing food. You can opt for silicone food storage bags, coated or laminated freezer paper, heavy plastic wraps or bags, or heavy-duty foil. These flexible containers allow you to maximise your freezer space by smoothing out the contents. Alternatively, you can use rigid plastic or glass containers, ensuring that you leave enough room for the food to expand slightly during freezing. Wide-mouthed jars are a good option as they make it easier to remove the contents and reduce the risk of the jar breaking due to pressure.

Avoid Freezer Burn

Freezer burn occurs when food is exposed to air and can negatively impact the taste, texture, and colour of your meals. To prevent this, ensure that your containers are airtight and that the food is properly wrapped. Remove as much air as possible from the container before sealing it. Label the containers with the name of the dish and the date it was frozen.

Portioning and Storing

Divide your meals into portion-sized containers to make it easier to grab a meal when you need it. You can use containers with compartments to keep different food items separate. Store the containers in the fridge or freezer, depending on when you plan to eat them. Meals stored in the fridge should generally be consumed within 3-4 days, while frozen meals can last for a few weeks.

Thawing and Reheating

Allow your frozen meals to thaw naturally in the refrigerator, as this is the safest method to prevent bacterial growth. Alternatively, use the defrost setting on your microwave, referring to the manual for specific instructions. If you're in a hurry, you can submerge sealed containers in cold water, changing the water every 30 minutes. Cook or reheat the food immediately after thawing. When reheating, start with a low temperature to prevent burning and increase it once the food is defrosted.

Foods to Avoid Freezing

Not all foods are suitable for freezing. Dishes with high amounts of heavy cream, melted cheese, sour cream, or cream cheese, such as cream-based soups or casseroles, are best avoided. Mayonnaise-based dishes like chicken salad or tuna salad are also not ideal for freezing. Fresh, uncooked vegetables with high water content, such as lettuce, tomatoes, and cucumbers, tend to become mushy when thawed.

Freeze meals for longer-term storage

Freezing meals is a great way to ensure you always have a keto-friendly option available, even when you don't have the time to cook. It's also a good way to save money and reduce food waste.

What to Freeze

When it comes to freezing keto meals, it's important to choose the right types of dishes. Freezer-friendly options include:

• Casseroles
• Stews
• Pizzas and pizza crusts
• Quiches and frittatas
• Prepared meat bases such as chilli, pulled pork, Tex-Mex, or curry
• Meat pies and lasagnas
• Meatballs and chicken nuggets
• Asian cabbage stir-fry

It's best to avoid freezing dishes with lots of heavy cream, melted cheese, sour cream, or cream cheese, as these can separate and become unappetizing. Dishes with mayonnaise, such as chicken or tuna salad, should also be avoided, as they don't fare well in the freezer. Fresh, uncooked vegetables with high water content, like lettuce, tomatoes, and cucumbers, will become mushy when thawed.

Freezer-Friendly Ingredients

If you don't have time to prepare complete meals for freezing, you can still prep individual ingredients to reduce future cooking time. Good options include:

• Cooked meats such as plain or seasoned ground beef, chicken, crumbled sausage, or bacon
• Chopped veggies like onions or peppers
• Non-cream or mayonnaise-based sauces like broth or tomato-based sauces
• Flavoured butter, such as garlic butter

Containers

To freeze your meals, select containers that are just large enough for the amount of food you are freezing, leaving as little room as possible for air pockets. Silicone food storage bags, coated or laminated freezer paper, heavy plastic wraps or bags, or heavy-duty foil can all be used to tightly wrap and protect food. Flexible containers are great for stacking neatly and maximising freezer space.

You can also use rigid plastic or glass containers designed for freezing. If using glass, leave enough room for the contents to expand slightly when frozen. Wide-mouthed jars are less likely to break due to the pressure of expanding frozen food.

Avoiding Freezer Burn

Freezer burn is caused by food being exposed to air, and while it's not harmful, it can affect the taste, texture, and colour of your food. To avoid freezer burn, ensure that all food packages are airtight and properly wrapped, removing as much air as possible before sealing. Label the containers with the name of the dish and the date it was frozen.

Thawing and Reheating

The best way to thaw frozen meals is to allow them to defrost slowly in the refrigerator. This can take up to 24 hours, so it's important to plan ahead. You can also use the defrost setting on your microwave, but this may require some experimentation to get right. Once defrosted, food should be cooked immediately.

For meals frozen in a liquid base, such as soups or stews, run cold water over the outside of the container to loosen the contents before removing them for reheating. Start reheating on a low temperature to allow for defrosting and prevent burning, then increase the heat once the food is thawed.

Storage Times

Most cooked meats, stews, casseroles, and egg-based dishes will keep in the freezer for at least two months and often remain tasty for up to three months. Baked goods, such as cookies, muffins, and bread, can be frozen for up to six months.

Frequently asked questions