Keto Meal Prep: A Week Of Delicious, Healthy Eating

The ketogenic diet is a strict low-carb, high-fat way of eating with a protein restriction. Usually, it means eating about 60-80% fat, 10-30% protein and under 10% carbohydrates. The keto diet is all about staying within a set number of macros that keep you in ketosis, the state your body enters when it doesn't have enough carbs for your cells to use for energy.

Meal prepping is a great way to stay on track with the keto diet. It can be overwhelming to plan keto meals for the week, but with some easy keto meal prep ideas, you can always have a ready-to-go dish in your fridge.

Tips:

- Choose recipes for batch cooking or bulk prep ingredients.

- Plan your recipes and make a grocery list before heading to the store.

- Invest in quality meal prep containers.

Recipes:

- Keto Chicken and Broccoli Stir Fry

- Keto Salmon and Asparagus

- Crustless Quiche Recipe With Broccoli & Cheddar Cheese

- Instant Pot Beef and Broccoli

- Chicken Cauliflower Fried Rice

- Greek Chicken Bowls

- Tuna Salad Cucumber Boats

- Keto Bacon Sausage Meatballs

- Sesame Chicken Egg Roll

- Sheet Pan Shrimp Fajitas

Choose recipes for batch cooking and shop with a plan

Choosing recipes that can be batch-cooked is a great way to save time and money. This means selecting dishes that can be cooked in large batches and then divided into individual meals. For example, you could cook a large portion of low-carbohydrate casserole and then divide it into single-serve portions, storing them in the freezer or fridge.

Another approach is bulk prep, which involves cooking individual ingredients separately and then portioning them out to build your meals for the week. For instance, you could cook two or three keto proteins and the same number of low-carb vegetables, combining them with some high-fat sauces.

Once you have decided on your approach, it's time to make a grocery list. Be sure to check your pantry for ingredients you already have and could use first.

• Crustless quiche with broccoli and cheddar cheese
• Chicken and broccoli stir fry
• Sesame chicken egg roll
• Greek chicken bowls
• Chicken cauliflower fried rice
• Keto beef stew
• Keto taco casserole
• Chicken enchilada bowl
• Bacon-wrapped asparagus breakfast bowl
• Keto bagels
• Keto avocado brownies

Prepare ingredients and cook in bulk

Preparing your ingredients and cooking in bulk is a great way to save time and money. Here are some tips to help you get started:

Plan Your Meals

Before you start cooking, decide on the recipes you want to make and create a shopping list of ingredients you need. Choose recipes that can be easily scaled up and freeze well. This way, you can cook in larger batches and portion them out for future meals. Some examples of keto-friendly foods that can be cooked in bulk include proteins such as chicken, beef, and turkey, as well as low-carb vegetables like broccoli, cauliflower, zucchini, and asparagus.

Mise en Place

The French term "mise en place" means having everything in its place before you start cooking. After you've purchased your ingredients, take the time to organise your kitchen and prepare your ingredients. Wash and cut your vegetables, marinate your proteins, and make any sauces or seasonings you'll be using. This will save you time and effort when it comes to assembling and cooking your meals.

Cook in Bulk

Once you have all your ingredients ready, it's time to start cooking! Cook your proteins and vegetables in large batches. For example, you can bake or grill several chicken breasts at once, or roast trays of vegetables in the oven. Cooking in bulk will save you time in the kitchen and ensure you have plenty of food for the week.

Portion and Store

After cooking, allow your food to cool completely before portioning it out into containers. Use airtight containers suitable for meal prep, such as glass or plastic containers with dividers. Label your containers with the date and contents, and store them in the fridge or freezer. This way, you'll have ready-to-eat meals that you can easily grab and reheat throughout the week.

Sample Keto Meal Prep Ideas

• Chicken cauliflower fried rice: A tasty and healthy spin on traditional fried rice, made with cauliflower rice and chicken.
• Zucchini noodles with shrimp: A delicious and easy-to-make pasta alternative, paired with shrimp and a lemon-garlic butter sauce.
• Greek chicken bowls: A satisfying and flavorful combination of herby chicken, zucchini, onions, and feta cheese.
• Baked turkey meatballs: Keto-friendly meatballs made with almond flour instead of breadcrumbs, perfect for adding to salads or spaghetti squash.

Invest in quality meal prep containers

When it comes to keto meal prep, having the right containers is essential. After all, you're putting in the time and effort to prepare delicious and nutritious meals, so you'll want to make sure they stay fresh and tasty. Here are some tips to help you choose the best meal prep containers for your keto journey:

Choose the Right Style and Size

First, consider the style and size of containers that best suit your needs. If you're prepping individual meals, look for containers with dividers to keep your food separated and organised. This is especially useful if you're packing a variety of keto-friendly foods, like proteins, veggies, and healthy fats. On the other hand, if you're prepping ingredients in bulk, opt for larger containers that can accommodate bigger portions. For example, you might want a container for roasted veggies or shredded chicken that you can easily grab and add to your meals throughout the week.

Opt for High-Quality Materials

When investing in meal prep containers, choose high-quality materials that are durable, safe, and easy to clean. Look for containers made from BPA-free plastic or glass, as these materials are less likely to leach chemicals into your food. Glass containers are a great option if you're concerned about the environment, as they are recyclable and reusable. They also tend to be microwave and dishwasher-safe, making them convenient for heating and cleaning. If you opt for plastic containers, make sure they are labelled as microwave-safe and ensure they are sturdy enough to withstand multiple uses.

Consider Portion Control

Keto meal prep is not just about convenience but also about portion control. The right containers can help you stick to your keto macros by providing visual cues for appropriate serving sizes. Look for containers with measurement markings or dividers that help you portion your meals accurately. This is especially useful if you're tracking your calorie and macronutrient intake. Additionally, having pre-portioned meals can help you avoid overeating and stay on track with your keto goals.

Ensure Airtight Lids

When storing your keto meals, it's crucial to prevent air leakage, which can lead to spoilage and affect the freshness of your food. Look for containers with airtight lids that create a tight seal. This is important, especially if you're prepping meals in advance and need to keep them fresh for several days. Silicone lids or lids with snap-lock closures are great options for ensuring an airtight seal.

Go for Stackable Designs

If you're short on storage space, consider investing in stackable containers. These containers are designed to nestle into each other, saving valuable space in your fridge or pantry. Stackable containers are also great for transporting your meals, as they fit neatly into bags or boxes without taking up too much room. Additionally, look for containers with a compact shape, as they are easier to store and transport.

Make It Microwave-Safe

If you plan on reheating your meals, it's essential to choose microwave-safe containers. Glass containers are usually a safe bet, but always check the label to ensure they are microwave-friendly. Some plastic containers may also be microwave-safe, but be cautious of melting or warping, especially with low-quality options. Having microwave-safe containers allows you to quickly reheat your meals without having to transfer them to separate dishes, making your keto meal prep even more convenient.

Plan a specific day to cook and portion

Planning and preparation are key to keto success. It's important to set aside a specific day for cooking and portioning your meals. This will ensure that you have delicious and healthy keto meals ready to go for the week ahead. Here are some tips to make the most of your meal prep day:

Make a Plan

Before your designated cooking day, take some time to plan out your meals for the week. Decide on a variety of keto-friendly recipes that you would like to prepare and create a detailed grocery list of all the ingredients you will need. This will help you stay organised and ensure you have all the necessary ingredients on hand.

Mise en Place

Once you've done your grocery shopping, it's time to get organised in the kitchen. Wash and cut your vegetables, marinate any proteins, and prepare any sauces or seasonings you will be using. Having everything ready to go will streamline the cooking process and make it more enjoyable.

Batch Cooking vs Bulk Prepping

There are two main approaches to keto meal prep: batch cooking and bulk prepping. Batch cooking involves cooking complete keto recipes in large batches and then dividing them into individual meals. This method is great for dishes like casseroles or one-pan meals. Bulk prepping, on the other hand, involves cooking individual ingredients separately and then portioning them out to create your meals for the week. For example, you could cook a few keto-friendly proteins and low-carb vegetables and then combine them in different ways throughout the week.

Portioning and Storage

After cooking, allow your meals to cool completely before portioning them into containers for storage. Invest in good quality meal prep containers that suit your needs, such as containers with dividers for individual meals or larger containers for bulk-prepped ingredients. Label your containers with dates and heating instructions, and be sure to store them properly in the fridge or freezer to enjoy delicious keto meals throughout the week.

Sample Meal Prep Day Schedule

Here's an example of what your meal prep day could look like:

• Morning: Go grocery shopping and get all the ingredients you need.
• Early Afternoon: Come home and organise your ingredients. Wash, cut, and prep all your vegetables, proteins, and sauces.
• Late Afternoon/Early Evening: Start cooking! Cook your chosen recipes or bulk prep your ingredients.
• Evening: Once your meals are cooked, allow them to cool and then portion them into your meal prep containers. Store them in the fridge or freezer, ready to be enjoyed throughout the week.

By setting aside a specific day for cooking and portioning, you'll be well on your way to a successful keto week.

Calculate your macros

Calculating your macros is a crucial step in the keto meal prep process. The ketogenic diet is a strict low-carb, high-fat approach to eating, with a protein restriction. Typically, this means consuming 60-80% fat, 10-30% protein, and under 10% carbohydrates.

To calculate your macros, you need to determine the number of calories you should be consuming each day. This can be done using a calorie calculator that takes into account factors such as your age, gender, weight, height, and activity level. Once you know your daily calorie intake, you can determine the breakdown of fats, proteins, and carbohydrates.

For example, if you're consuming 2000 calories per day, and aiming for 75% fat, 20% protein, and 5% carbohydrates:

• Fat: 75% of 2000 calories is 1500 calories. Since fat has 9 calories per gram, you would consume 166 grams of fat per day (1500 calories / 9 calories per gram).
• Protein: 20% of 2000 calories is 400 calories. As protein has 4 calories per gram, this equates to 100 grams of protein per day (400 calories / 4 calories per gram).
• Carbohydrates: For the remaining 5%, you would consume 25 grams of carbohydrates (5% of 2000 calories / 4 calories per gram).

It is important to note that these calculations are just a starting point, and individual needs may vary. Adjustments may be necessary based on factors such as activity level, health status, and personal preferences. Additionally, it is always recommended to consult with a healthcare professional or a dietitian before starting any new diet, including the keto diet. They can provide personalized advice and ensure that your nutritional needs are met while staying within the ketogenic guidelines.

Frequently asked questions