How to Meal Prep for Keto and Low Carb Success
I have been on a keto diet for two months and I have lost fifteen pounds. I want to keep the momentum going but I am finding it hard to stay consistent when I am busy. I need to start meal prepping my keto meals so I am not tempted by high carb snacks.
I am looking for high fat and moderate protein meal prep ideas that stay fresh. I have been doing a lot of hard boiled eggs and bacon but I need more real meals. I have been thinking about doing a big batch of keto cauliflower casserole or some fat bombs for snacks.
What are your favorite keto meal prep recipes? I am in the US and I do most of my shopping at Safeway. If you have any tips for staying in ketosis while meal prepping for a busy week I would love to hear them. I am determined to reach my goal weight!
Congrats on the 15lbs, Kevin! The secret for me has been "ingredient prepping" rather than full meal prepping. I roast three pounds of chicken thighs and two pounds of ground beef on Sundays. Then during the week, I just throw them into different salads or bowls so I don't get bored eating the same 'apartment' meal five days in a row.
I completely agree with Mike. In the UK, we love a good Sunday roast, so I just make a massive one and use the leftover beef for stir-frys with cauliflower rice later in the week. It saves so much time after a long shift.
Does anyone find that keto prep gets expensive? I'm in BC and the price of avocados and quality meat is getting ridiculous. I've started buying frozen spinach and frozen salmon fillets in bulk to keep the costs down.
Dave, frozen is the way to go for sure. I also buy the big packs of eggs. You can boil a dozen at a time and they stay good in the fridge all week. Easiest low-carb snack there is.
Boiled eggs are a lifesaver. I also make a huge batch of 'egg bites' in a muffin tin with some spinach and cheddar. They taste just like the ones from the posh coffee shops but cost a fraction of the price.
Anyone have a good keto-friendly sauce for prep? I find that prepped chicken gets really dry by Thursday and most store-bought sauces are full of hidden sugars.
I make a quick chipotle mayo using avocado oil mayo and those canned peppers in adobo. Zero sugar and it makes even the driest chicken breast taste like a taco.
A simple lemon and herb butter also works wonders! I just melt a bit over my veg when I reheat it in the microwave. Keeps everything moist and adds those essential keto fats.
What about containers? I've been using those cheap plastic ones but they always end up smelling like curry after a week. Is glass worth the investment?
Absolutely worth it. Glass doesn't stain and you can pop them right in the oven if you don't like using a microwave. I got a set from a big-box store and haven't looked back.
Totally agree! Plus, glass feels a bit more like a real meal when you're eating at your desk. It helps with the psychological side of not feeling like you're on a 'diet.'
I'm struggling with 'Keto Breath' during my prep. Does anyone include specific foods to help with that or is it just something I have to live with?
It usually passes after a few weeks, but make sure you're drinking loads of water! I keep a bottle on my flat's counter at all times. Fresh mint in your water can help a bit too.
Back to the prep—don't forget about 'slow cooker' Sundays. I throw a big pork butt in there with some dry rub. By evening, I have pulled pork for the whole week. Great for lettuce wraps!
Pulled pork lettuce wraps are a staple in our house. We even add a bit of 'slaw' made with vinegar instead of sugar. Very refreshing.
Do y'all prep your fats too? I find if I don't have fat bombs or nuts ready, I end up grabbing something high-carb when the hunger hits at 4pm.
I keep a jar of olives and some pepperoni sticks in the fridge. Perfect little fat hit that requires zero prep. Just watch the salt intake!
Salt is actually good for keto though, right? To avoid the 'keto flu'?
Spot on! Electrolytes are key. I actually add a pinch of sea salt to my prepped meals right before I head out. Good luck Kevin, you've got this!