Keto Meal Prep: Understanding The Basics Of Preparation

Keto meal prep is the process of preparing and cooking meals in advance that conform to the ketogenic diet. This involves planning and cooking meals that are low in carbohydrates and high in fat, with a typical keto meal consisting of 60-75% fat, 15-30% protein, and 5-10% carbohydrates. Keto meal prep can be a time-consuming process, requiring serious dedication in the kitchen, but it can make sticking to a keto diet much easier. There are a variety of keto-friendly meals that can be prepared in advance, including breakfasts, lunches, dinners, and even desserts.

Keto meal prep containers

When it comes to keto meal prep containers, there are a few things to consider to make your meal prep journey a success. Firstly, investing in quality containers is essential. Opt for containers with dividers if you prefer to keep your ingredients separate, or go for larger containers if you plan on storing meal-prepped ingredients like roasted veggies or shredded chicken. Glass or plastic containers with airtight lids are great options to keep your food fresh and tasty.

It's also important to choose the right size and style of container that suits your needs. If you're preparing meals for the whole week, get a variety of container sizes to accommodate different portion sizes. For example, you might want smaller containers for snacks and larger ones for dinners. Additionally, consider getting containers that are microwave-safe and freezer-safe, making it convenient to reheat and store your meals.

When packing your keto meals, it's best to layer the ingredients to keep them organised and appealing. For example, start with a base layer of greens, followed by your protein, healthy fats, and finally, top it off with some keto-friendly veggies. This way, you can ensure your meals stay fresh and tasty, and you get a well-balanced meal every time.

Don't forget to label your containers with the date and contents. This helps you stay organised and ensures you consume your meals while they're still fresh. It's also a good idea to invest in a good set of reusable utensils and napkins to complete your keto meal prep toolkit.

By choosing the right containers and following these simple tips, you'll be well on your way to successful keto meal prep, making it easier to stick to your dietary goals.

Keto breakfast ideas

The keto diet is a low-carb, high-fat diet that aims to limit total daily carb intake to about 20 grams, while also eating moderate protein and lots of fats. The goal is to reach a state of ketosis, where the body burns fat instead of carbs for fuel.

Eggs

Eggs are a keto-friendly breakfast option, providing protein and healthy fats. Try deviled eggs topped with everything bagel spice, or a high-protein cottage cheese omelet with spinach. You can also make breakfast egg muffins or cups with veggies, meats, and cheese. If you're looking for something more simple, scrambled or fried eggs are always a good option.

Pancakes and Breads

For a sweet breakfast option, try making keto-friendly pancakes or breads using almond or coconut flour. You can find recipes for cream cheese pancakes, keto chocolate avocado smoothies, or fluffy low-carb pancakes. There's also a recipe for 90-second keto bread, which can be enjoyed with bacon and eggs.

Smoothies and Drinks

If you're short on time, smoothies and drinks are a great option for a quick and easy keto breakfast. Try a keto-friendly chocolate avocado smoothie or a peanut butter smoothie. You can also make a protein coffee with your favorite protein powder for an extra boost of protein.

Frittatas and Omelets

Frittatas and omelets are a great way to pack in the veggies while sticking to your keto diet. Try a veggie-packed frittata or a roasted radish and herbed ricotta omelet. You can also make egg bakes with shallots, mushrooms, and cheese.

Breakfast Casseroles and Sandwiches

For a heartier breakfast, try a keto breakfast casserole with eggs, vegetables, sausage, and cheese. You can also make keto-friendly breakfast sandwiches using low-carb bread or egg "bread" as the base.

Savory Options

If you're looking for something more savory, try a radish and turnip hash with green garlic and fried eggs, or easy cauliflower rice burrito bowls (just skip the beans and corn). You can also make keto oatmeal using flax seeds, hemp seeds, and chia seeds instead of oats.

Keto lunch and dinner ideas

The ketogenic diet is a low-carb, high-fat diet that restricts carbohydrates to 5-10% of daily calories, with 70-80% coming from fats and 15-30% from protein. This means saying goodbye to bread and other high-carb foods and finding creative ways to replace them. But don't worry, there are still plenty of delicious keto-friendly options for lunch and dinner!

Lunch Ideas:

• Turkey Taco Lettuce Wraps: A quick and easy option that can be customised with your favourite taco toppings.
• Caprese Chicken Stuffed Peppers: A creative way to add a veggie boost to your lunch. Chicken, cherry tomatoes, mozzarella, basil and balsamic vinegar are stuffed into peppers for a satisfying and eye-catching meal.
• Pizza Frittata: This frittata is loaded with marinara, shredded mozzarella and pepperoni for a tasty twist on the classic pizza.
• Cauliflower "Mac" & Cheese: A comforting and satisfying option that replaces traditional pasta with cauliflower.
• Bruschetta Chicken Stuffed Avocados: Avocados are the perfect vessel for bruschetta chicken, and they make for a pretty and Instagram-worthy lunch.
• Italian Antipasto Brussels Sprouts Salad: This salad is piled high with a variety of cheeses, cured meats and briny veggies, bringing the flavours of an antipasto platter to your lunchbox.
• Philly Cheesesteak Cabbage Wraps: All the flavours of a Philly cheesesteak sandwich without the bread. Thinly sliced beef, melty cheese, onions and peppers are wrapped in cabbage for a low-carb treat.
• Egg Roll Bowls: A deconstructed version of crispy egg rolls, this veggie-packed meal is ready in under an hour.
• Lasagna-Stuffed Zucchini: Zucchini is a versatile low-carb substitute for pasta, and when stuffed with all the flavours of lasagna, it makes for a delicious and carb-free lunch.
• Tuna Salad: Enjoy this classic in lettuce wraps or with keto crackers.

Dinner Ideas:

• Creamy Chicken, Bacon and Cauliflower Bake: A gluten-free, creamy bake that combines chicken, bacon and cauliflower.
• Zucchini Alfredo: A low-carb 'spaghetti' dish that's ready in just 10 minutes and uses only 7 ingredients.
• Spinach Taco Shells: These super-easy taco shells are made with just five ingredients and are a healthy twist on Mexican food.
• Baked Chicken with Tarragon and Cream: This creamy chicken dish is best served with roast potatoes and crusty bread, but for a keto option, try it with cauliflower mash or roasted vegetables.
• Keto Fish and Chips: By using almond meal instead of breadcrumbs and avocado instead of potatoes, you can enjoy this classic dish while sticking to your keto diet.
• 3-Cheese Chicken and Cauliflower Lasagne: Another creative use of cauliflower, this time as a gluten-free, keto-friendly lasagne.
• Keto Satay Chicken Bowl with Zoodle Salad: A creamy and easy chicken dish served with zucchini noodles.
• Lemon Haloumi with Fried Capers: A stunning side dish of fried haloumi with capers and salad greens.
• Crispy-Skinned Barramundi with Garlic and Herb Oil: Barramundi and roast vegetables are elevated by extra virgin olive oil, which lends a fresh and distinctive flavour.
• Keto Chicken Parmi Bowl: Cheesy chicken parmigiana goes keto by coating the chicken with almond meal and serving it with cauliflower mash.
• Keto Chicken Coconut Curry with Broccoli Rice: A simple, creamy chicken curry that's ready in 45 minutes and is sure to be a family favourite.
• Zucchini Noodle with Anchovy, Garlic and Chilli Butter: A low-carb, wheat-free alternative to pasta that's ready in 30 minutes.
• Broccolini, Sour Cream and Chive Bake: A tangy and cheesy bake that's perfect for those who love their comfort food.

With a bit of creativity and some simple swaps, it's easy to stick to your keto diet and enjoy delicious and satisfying meals at the same time!

Keto snacks

Nuts and Seeds:

Almonds, walnuts, pumpkin seeds, and sunflower seeds are all great options for a crunchy and nutritious keto snack. They are rich in healthy fats and low in carbohydrates.

Cheese:

String cheese, Babybel, or cheese slices are convenient and tasty keto snacks. Cheese is a good source of protein and fat, keeping you full and satisfied.

Avocado Slices:

Avocados are a keto staple, and slicing them with a sprinkle of salt makes for a quick and easy snack. Avocados are high in healthy fats and are a creamy and delicious option.

Deli Roll-Ups:

Roll up some turkey, ham, or roast beef with cheese for a protein-packed snack on the go. Deli meats and cheeses are a classic combination that is both tasty and filling.

Veggie Sticks with Guacamole:

Slice cucumbers, bell peppers, or celery and dip them into guacamole for a refreshing and crunchy snack. Guacamole provides healthy fats, and vegetables add important nutrients and fiber.

Greek Yogurt Parfait:

Mix Greek yogurt with berries, chia seeds, and a keto-friendly sweetener for a delicious and healthy snack. Keep frozen berries on hand for convenience and add some crunch with the chia seeds.

Hard-Boiled Eggs:

Keep some pre-boiled eggs in the fridge for a quick protein-packed snack. Eggs are a versatile and nutritious food, perfect for when hunger strikes.

Keto Trail Mix:

Combine unsweetened coconut flakes, nuts of your choice, and a few dark chocolate chunks for a keto-approved trail mix. This snack is perfect for when you're on the go and need a quick energy boost.

Caprese Skewers:

Thread cherry tomatoes, mozzarella balls, and fresh basil leaves onto toothpicks for a refreshing and tasty bite. This snack is not only delicious but also looks beautiful and elegant.

Nut Butter Dippers:

Dip celery or cucumber sticks into almond or peanut butter for a satisfying snack. Nut butter provides healthy fats and protein, while celery and cucumbers add a refreshing crunch.

Smoked Salmon Rolls:

Roll up smoked salmon with cream cheese and a sprinkle of chives for a classy and delicious snack option. Smoked salmon is a great source of healthy fats and protein.

Pickles and Cheese Cubes:

Combine the tangy crunch of pickles with the creamy goodness of cheese cubes for a unique and tasty snack. This combination provides a good balance of flavors and textures.

Seaweed Snacking Sheets:

Seaweed snacks are a great salty and crispy alternative to chips. They are low in carbohydrates and provide a good source of iodine and omega-3 fatty acids.

Celery with Cream Cheese:

Spread cream cheese on celery sticks for a simple and tasty snack. Celery is a low-carb vegetable, and cream cheese adds a creamy texture and some additional fat to your snack.

Egg Salad Lettuce Wraps:

Mix pre-cooked eggs with mayonnaise and mustard, then spoon the mixture onto lettuce leaves for a quick and easy salad wrap. This snack is not only keto-friendly but also provides a good source of protein and healthy fats.

In addition to these snack ideas, there are also keto-friendly options available for purchase, such as keto bars, dark chocolate, avocados, and deli meats. It's important to read labels and watch out for added sugars and carbohydrates when choosing keto snacks. With these snack ideas, you can enjoy delicious and satisfying options while staying true to your keto diet!

Keto sauces

Sauces are a great way to keep your keto meals interesting and tasty. Here are some keto-friendly sauce options to elevate your meals:

Mayonnaise

Mayo is a versatile keto-friendly sauce that can be used as a base for other dressings and sauces. It is typically made with avocado oil or olive oil and is full of healthy fats, with no sugar or carbs. You can make your own or opt for store-bought versions, ensuring they are made with high-quality ingredients. Mayonnaise can be used as a dipping sauce for vegetables or chicken, or as a base for other sauces like the popular combination of mayo with sriracha.

Hot Sauce

Hot sauce is a fantastic low-carb condiment that adds flavour to your meals without adding extra calories. Look for options like Tabasco sauce that are lower in sugar, and avoid ones like sriracha that tend to have more sugar. Chili peppers and chili oils can also be used to add a spicy kick to your dishes.

Ranch Dressing

Ranch dressings are generally keto-friendly as they are high in fat and low in carbs. You can find store-bought versions or make your own by adding lemon juice or other seasonings to a base of mayonnaise.

Sour Cream and Cottage Cheese

Full-fat sour cream and cottage cheese are excellent additions to your keto meals. They add flavour and healthy fats to your dishes. Sour cream goes well with a variety of foods, including cabbage rolls, lettuce tacos, eggs, and coleslaw. Cottage cheese has a slightly higher carb count, so use it in moderation.

Guacamole

Avocados are a keto superfood, and guacamole is a delicious way to include them in your diet. You can make your own or buy prepackaged guacamole. Just be mindful of the aromatics and vegetables you add to it, as tomatoes and onions can increase the carb count.

Mustard

Mustard, especially the yellow variety, is a carb-free and low-calorie condiment that pairs well with keto meals. Just make sure to choose the sugar-free option and avoid honey mustard unless it is sweetened with artificial sweeteners.

Pesto

Pesto is another herb-based sauce that can be drizzled over meats or vegetables to add instant flavour.

Chimichurri

Chimichurri is an exotic-sounding sauce that is surprisingly easy to make. It pairs well with proteins like flat iron steak and rice.

Other Keto Sauce Options

• Soy Sauce and Coconut Aminos: While soy sauce has a few carbs, coconut aminos have more, so use them sparingly. They can be used as a marinade for meats or as a base for keto-friendly dishes.
• Cream Cheese Sauce: Cream cheese can be used to thicken sauces and gravies without using flour. You can also make a cream sauce with cream cheese, heavy cream, salt, pepper, and spices of your choice.
• BBQ Sauce: Making your own keto-friendly BBQ sauce is an option, using ingredients like keto ketchup, Worcestershire sauce, soy sauce, and sugar substitutes.
• Hollandaise: This butter sauce is perfect for steaks, veggies, and fish.
• Keto-friendly Ketchup: While regular ketchup is not keto-friendly due to its high sugar content, you can find low-carb or sugar-free options at health food stores or online.

Frequently asked questions