The keto diet has been around for years. While it has certain restrictions, it is a nutritionally sound way to lose weight and successfully keep it off. The best way to meal prep for a keto diet is by sticking with keto-friendly foods. Make sure you have the correct protein/fat/carbohydrate ratio to achieve ketosis.
What Is Ketosis?
Ketosis is a stage in which your body becomes starved of carbohydrates and begins using fat to produce ketones, which are burned as fuel. Keto is a low-carb diet, high in fat and protein. The keto diet typically limits carb count to 20–50 grams per day.
Some keto dieters count total carb intake, others count net carbs. Net carb amount refers to total carbs with fiber because fiber is indigestible and therefore is not absorbed by the body.
When you do your keto meal prep, make sure you have enough meals to last for the entire week. This will reduce the temptation to go off your diet. It also saves time and money by planning ahead. If you don’t know what to make, you can find many great breakfast, lunch, dinner, and snack recipes on the Internet. Never stick with the same recipes. Be sure to change things up from week to week for more variety!
Goals For a Keto Meal Plan
- Breakfast – Make sure your first meal of the day is packed with protein to give you plenty of energy.
- Lunch – This meal should also be full of flavor. Make sure your keto lunch is designed to eat on the run if necessary.
- Dinner – This last meal of the day should be satisfying enough to keep you from cheating. If you are still craving a bite, eat one of your prepped keto snack options.
- Goals For Nutrition – Make sure you have the proper ratios for success. This means about 65% from fat, about 20 – 25% from protein, and 5 – 10% from carbohydrates.
Choosing Batch or Bulk Cooking Recipes
Batch cooking and bulk prepping cooking can definitely help you with your keto meal prep. These time-saving methods mean you can have large recipe portions to measure, store, heat, and eat.
- Batch Cooking – This requires you to cook up complete recipes, then carefully portion them into containers. You can make batch casseroles, chile, stew, and even burrito fillings. If you have some leftovers, store them for later use.
- Bulk Prepping – With this method, you can cook ingredients separately, then add them to your meals. For example, cook your veggies, then match them with your proteins.
Ketogenic Diet Shopping List
- Eggs – Any type of eggs can be consumed on the keto diet.
- Poultry – Chicken (preferable chicken thighs) and turkey.
- Fatty Fish – Salmon, sardines, catfish, mackerel, halibut, and more.
- Meat – Pork and grass-fed beef are great.
- Cheese – Low-carb cheeses, like cream cheese, parmesan, cheddar, and swiss.
- Full-Fat Dairy – Heavy cheeses like cheddar, mozzarella, and heavy cream.
- Nuts and Seeds – Most nuts like walnuts, pecans, almonds, hazelnuts, Brazil nuts, and pistachios.
- Nut Butter – Not all nut butters are the same. Acceptable nut butters include walnut, pecan, and even macadamias. While many people are tempted to put peanut butter on the list, it is not keto acceptable due to the high calorie and sugar content.
- Rich Healthy Oils and Fats – This includes coconut oil and olive oil.
- Avocados – Avocados are very keto-friendly. Not only do they have a low carb content, but they also promote good heart health.
- Starch-Free Vegetables – Eat a lot of kale, lettuce, broccoli, bell pepper, olives, tomato, eggplant, asparagus, cauliflower, and cabbage.
- Condiments – Condiments add great flavor to your keto meals. Be sure to pick ones with no added sugar like mustard, coconut aminos, hot sauce, and some yogurts. There are many sugar and carb-free dressings, sauces, and marinades. Always check the back label for the nutritional content.
Foods to Avoid in Keto Meal Prep Recipes
A high-fat diet may sound appetizing, but that’s no excuse for not eating healthy meals. When working on keto meal prep ideas, there are a few things to avoid.
- Sugar – Candies, cookies, sugary pastries, ice cream, and anything else with high sugar content.
- High Fat Saturated Oils – Oils like grapeseed oil, vegetable oil, and canola oil.
- Starchy Vegetables – Veggies like corn, potatoes, butternut squash, or peas.
- Fruits With High Sugar Content – Such as pineapple, apples, bananas, and oranges.
- Dairy Products – All types of milk, but heavy cream is okay.
- Processed Carb Foods – This can be a number of foods. It is essential to read the nutritional label to be sure.
- Grain – This includes most grains, including wheat, cereal, rice, corn, and all breads.
- Legumes – Beans and chickpeas have a lot of carbs. Nuts are okay in moderation.
Where To Get Ketogenic Ready-Made Meals
Ready-made ketogenic meals can save a lot of time, money, and hassle if you have a hectic lifestyle. These meal plans offer several keto breakfasts, lunch, meal, and snack varieties at a pretty doable cost. You can sign up for a subscription and get a certain number of meals. You can adjust deliveries and cancel any time.
The Best Tips and Tricks To Make Keto Easier
- Make sure your fridge and pantry are stocked with delicious keto foods
- Make sure you have the correct portions for your meal prep containers
- Eat only when hungry
- Drink plenty of water
- Use artificial sweeteners sparingly
- Plan your meals, including prep time
- Remove foods that will make you cheat
- Set realistic goals
Simply, Keto-Friendly Substitutions
A trick to get a head start with a keto diet is to snake easy low-carb substitutions for the high-carb foods you’re used to. Experiment with swaps like:
- Zucchini noodles instead of regular pasta
- Lettuce wraps instead of tortillas
- Almond flour instead of wheat flour
- Cauliflower rice instead of regular rice
- Cheesy crisps instead of regular chips or crackers
Easy Keto Meal Prep
If you are a keto beginner and interested in following a keto diet plan, always speak with your doctor beforehand. If you are given the okay, meal planning will be essential for success. Make sure you have enough storage containers and study everything you need to know about keto meal prep. Once you commit yourself to this lifestyle change, the more likely you will successfully achieve your weight loss goals.
Contact YoFresh to see how our delicious gluten-free prepared meals can fit into your keto diet!