Keto Meal Replacement: A Beginner's Guide To Success

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. It first emerged in the 1920s as a treatment for conditions like epilepsy and diabetes, but today it is primarily used for weight loss.

The keto diet involves swapping out glucose calories with fat, with fat making up 60-80% of your daily calories, proteins making up 15-20%, and carbs restricted to no more than 50 grams. This makes it a very restrictive diet.

There are several types of keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high-protein ketogenic diet (HPKD).

Before starting the keto diet, it is important to consult a doctor or nutritionist, especially if you have dietary restrictions or health conditions. Experts can help you find alternatives or substitutes and create a meal plan that suits your needs.

Keto-friendly foods include full-fat dairy products, non-starchy and fibrous vegetables, eggs, fatty fish, meat, nuts, seeds, and healthy oils like olive oil and avocado oil.

Keto meal replacement products, such as shakes and bars, are also available for those who want a convenient way to stick to the keto diet.

Choose keto-friendly foods

The keto diet is a low-carb, high-fat diet. It's important to eat plenty of nutrient-dense, non-starchy vegetables like kale, broccoli, spinach, asparagus, mushrooms, and peppers. Reach for healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish.

Meat and poultry products are common staples for low-carb diets like the keto diet. Prioritize protein sources high in healthy fats, such as seafood, including salmon and sardines, which contain omega-3 fats. Most seafood is carb-free and is rich in protein and essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D.

Full-fat dairy products are also a good source of nutrients that tend to be low in keto diets, like calcium. Choose unsweetened, higher-fat dairy products, like whole milk yogurt and cheeses, to reduce your carb intake and maintain a keto-friendly macronutrient ratio.

Nuts and seeds are generally low in carbs yet high in fiber, vitamins, and minerals like calcium and magnesium, which are in high demand while on a keto diet. Prioritize heart-healthy fats like avocados, which are high in monounsaturated fat and potassium.

Lastly, don't forget to drink lots of water!

Plan your meals

Planning your meals is an essential part of the keto diet. Here are some tips to help you plan your meals effectively:

Choose Your Meals

Select keto-friendly foods that are high in fat and low in carbs. Here are some food groups to choose from:

• Meat: Beef, pork, lamb, chicken, turkey, and more.
• Seafood: Fatty fish like salmon, trout, tuna, shellfish, etc.
• Eggs: Pastured or omega-3 whole eggs.
• Dairy: Full-fat dairy products like butter, cream, cheese, and unsweetened yogurt.
• Nuts and seeds: Almonds, walnuts, macadamia nuts, pumpkin seeds, etc.
• Healthy oils: Olive oil, avocado oil, coconut oil, etc.
• Low-carb vegetables: Spinach, broccoli, asparagus, peppers, onions, etc.

Planning your meals ahead of time can save you time and ensure you stick to your keto diet. Consider what keto-friendly foods you want to eat for each meal and create a meal plan for the week. This will make grocery shopping easier and help you stay on track.

Cook in Batches

Cooking in batches can save you time and effort. Cook larger portions so you have leftovers for the next day or to freeze for later. This way, you always have a keto-friendly meal ready to go.

Try No-Cook Meals

No-cook meals are a great option when you don't have time to cook. Assemble meals using sliced deli meats, cheeses, and vegetables. This can be a quick and easy lunch option.

Be Creative with Leftovers

Get creative with your leftovers to avoid boredom and reduce waste. For example, use leftover chicken to make a chicken salad or stuff avocados with chicken salad for a tasty keto-friendly snack.

Use Online Resources

Take advantage of the many online resources available, such as websites, food blogs, apps, and cookbooks, that offer keto-friendly recipes and meal ideas. These can be a great source of inspiration and help you vary your meals to avoid monotony.

Prepare your meals in advance

Preparing your meals in advance is a great way to ensure you stick to your keto diet. Here are some tips to help you get started:

Choose Recipes for Batch or Bulk Cooking

Decide on the recipes you want to cook in large batches or select keto-friendly foods to buy from the grocery store. Batch cooking involves preparing complete keto recipes in large quantities and dividing them into individual meals. Bulk prepping, on the other hand, involves cooking individual ingredients separately and then combining them to create meals for the week. Both methods can save you time and money while improving your cooking skills.

Mise en Place

The key to successful meal prep is to master the art of mise en place, which means having everything in its place. Plan your recipes, make a grocery list, and organise your kitchen before you start cooking. Pre-wash and cut your vegetables and herbs, marinate your proteins, and prepare any sauces or seasonings you'll be using. This will make the cooking process much smoother.

Cook in Bulk and Portion

Cooking in bulk will save you time and effort. Cook at least two servings for dinner, eat one, and refrigerate or freeze the other for later. You can also cook in larger quantities and freeze meals for future use. This way, you always have a keto-compliant meal ready to go, reducing the temptation to order takeout.

Invest in Quality Meal Prep Containers

Invest in good-quality meal prep containers to store your meals. Choose containers with dividers for individual meals or larger containers for meal-prepped ingredients like roasted veggies or shredded chicken.

Some Keto Meal Prep Ideas

• Greek Mason Jar Salad: A super easy low-carb meal with common ingredients and just 10 minutes of prep time.
• Korean Ground Beef Bowl: A flavourful and easy 20-minute weeknight meal.
• Slow Cooker Pulled Pork: Tender and easy to make with a 10-minute prep time.
• Tuna Salad: Creamy and flavourful, perfect for making ahead and storing in the fridge.
• Beef Cabbage Soup: Cozy and healthy, made in the Crock Pot or Instant Pot.
• Sheet Pan Keto Breakfast Sandwiches: Freezer-friendly breakfast sandwiches with just 3.2g net carbs.
• Instant Pot Egg Bites: Creamy egg bites similar to Starbucks', made with just four ingredients.
• Chaffles: Crispy and chewy waffles, not eggy, with a basic recipe and four other flavour options.
• Breakfast Egg Muffins: Savoury egg muffin cups with 15 flavour options, perfect for meal prep.

Stock up on keto-friendly snacks

When following a keto diet, it's important to stock up on snacks that are high in protein and fat, but low in carbs. Here are some keto-friendly snack options to keep you full and satisfied:

Mini Frittatas or Egg Muffins

Mini frittatas or egg muffins are a customisable and easy-to-prepare snack option. Simply beat eggs and season with salt and pepper, then add low-carb ingredients like spinach, mushrooms, tomatoes, or cheese. Bake in a muffin pan and you've got yourself a tasty keto snack!

Caprese Salad Skewers

This Italian favourite is a great portable snack. Alternate fresh mozzarella cheese, basil leaves, and cherry tomatoes on skewers. You can even add a drizzle of balsamic vinegar and olive oil for extra flavour.

Caesar Salad Bites

For a fun twist on the classic Caesar salad, make mini salad bites using Parmesan cheese cups. Simply heat grated Parmesan on a baking pan until melted and slightly browned. Shape the melted cheese into cups and fill them with your favourite Caesar salad ingredients.

Cajun-Style Shrimp and Bell Pepper Kebabs

Shrimp is a great source of omega-3 fats and a healthy keto-friendly snack option. Season shrimp with Cajun spices and alternate with bell pepper slices on skewers. Bake or grill until the shrimp is cooked and enjoy!

Veggie Sticks with Nut Butter

Pairing fresh vegetables like carrots or celery with nut butter is a simple and nutritious snack. Nuts are loaded with heart-healthy fats and can improve insulin sensitivity. Just be sure to choose nut butter without added sugar.

Salmon Salad Celery Boats

Salmon is an excellent source of omega-3 fats, protein, and vitamin D. Mix cooked salmon with mayonnaise and fresh herbs to make a simple salmon salad. Serve it in celery stalks for an extra crunch and boost of nutrients.

Keto Sushi Rolls

Keto sushi rolls are a fun and creative snack option. Use nori seaweed sheets and fill them with chopped veggies, avocado, or even smoked fish. Add cream cheese or a spicy peanut sauce for extra fat content. Roll it all up and slice into bite-sized pieces.

Collard Green Sandwich Wraps

Collard greens are nutrient-dense and make a great low-carb sandwich wrap. Simply blanch the collard greens in simmering water, then fill them with your favourite sandwich ingredients.

Avocado Egg Salad

Avocados are a nutritious addition to any keto diet. Mash some avocado and mix it with diced hard-boiled eggs, red onion, and seasoning to make a delicious egg salad. Serve it on cucumber or radish slices for a refreshing snack.

Veggie Sticks with Guacamole

Guacamole is a classic keto-friendly snack, as avocados are high in fat and fibre. Make your own by mashing avocado with lime juice, red onion, and seasoning. Dip in some veggies like bell peppers, celery, or broccoli for a healthy and tasty snack.

Bone Broth

Bone broth is an unexpected but warming and comforting keto snack option. It's cooked longer than traditional broth, resulting in higher protein content. Add some coconut oil, butter, or ghee for extra fat content.

Keto Smoothies

You can still enjoy smoothies on a keto diet! Simply use a base of coconut, avocado, or nut butter to boost the fat content. Add low-carb fruits like berries, lime, or lemon, along with nutrient-dense veggies like spinach or cucumber.

Mixed Nuts

Nuts are an excellent source of protein, fat, and fibre. They have been linked to a reduced risk of heart disease and cancer. Go for a mix of almonds, cashews, Brazil nuts, pistachios, walnuts, or pecans. Just be sure to check the label for any added ingredients.

Fermented Vegetables

Fermented veggies like pickles are a great keto-friendly snack. They're linked to improved digestive function and a reduced risk of diabetes and heart disease. Look for "fermented," "raw," or "probiotic" pickles in the refrigerated section.

Olives

Olives are praised for their heart-healthy fats and other beneficial plant compounds. They're an excellent keto snack, providing fibre and vitamin E. Enjoy them plain or stuffed with feta or gorgonzola cheese for an extra treat.

Fat Bombs

"Fat bombs" are a popular keto snack, usually made with a base of coconut oil, nut butter, avocado, or cream cheese. They're often dessert-style energy bites to satisfy your sweet tooth. Try making your own or buying some from the store.

Buffalo Cauliflower Bites

These vegetarian "wings" are a healthy twist on the classic buffalo wings. Toss cauliflower in buffalo sauce and melted butter, then roast in the oven or air fryer. Serve with a side of ranch or blue cheese dressing for dipping.

Flax Crackers with Cheese

Ground flax seeds are a great base for keto-friendly crackers, as they're high in fibre and omega-3 fats. Pair them with sliced cheese for a delicious and satisfying snack. You can make your own or buy them ready-made.

Coconut or Greek Yogurt

Coconut yogurt is a popular dairy-free alternative, and some varieties are suitable for a keto diet. Full-fat, unsweetened Greek yogurt can also be a good option, providing protein and fat while being relatively low in carbs.

Stuffed Mushrooms

Mushrooms are low in carbs and provide important nutrients like selenium, potassium, and vitamin D. For a tasty keto snack, stuff button mushrooms with

Stay hydrated

Staying hydrated is essential when starting a keto diet. Water is crucial for supporting your metabolism and regular body functions, and keto has a diuretic effect on the body. Not drinking enough water, especially during the initial phase, can lead to constipation, dizziness, and cravings.

• Drink a minimum of 6-8 glasses of water daily. Increase your intake if you are exercising more or if the weather is hot.
• In addition to water, consume broth or add a little extra salt to your food to ensure you're getting enough electrolytes.
• Mineral water can be a great supplemental source of magnesium and calcium, which are crucial for keto dieters.
• Tea, coffee, and sparkling water are also hydrating options. Just avoid adding sugar or syrup to your drinks.
• Eat plenty of vegetables, especially juicy ones like cucumbers, as they contribute to hydration status.

Frequently asked questions