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The Ultimate Guide to Keto Meal Prep

Susan Freeman

January 19, 2024

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What is Meal Prep?

Meal prep is the practice of preparing meals in advance, typically for a week or more, to save time and ensure that you always have healthy and nutritious food available. Meal prep can be done for any dietary lifestyle, including keto, vegetarian, vegan, and more. It involves planning meals, grocery shopping for ingredients, cooking, and portioning out meals for storage in the fridge or freezer.

Here are some benefits of meal prep:

1. Saves time during busy weekdays
2. Helps with weight loss and healthy eating habits
3. Reduces food waste
4. Saves money on eating out and grocery shopping
5. Provides portion control and helps with tracking macros for specific diets, like keto.

For those following a keto diet, meal prep can be especially helpful in ensuring that you have keto-friendly meals and snacks readily available. By planning and prepping meals in advance, you can avoid the temptation to reach for carb-heavy or processed snacks when hunger strikes.

Benefits of Meal Prep for Keto Dieters

Keto meal prep is a great way to stay on track with your diet while saving time and money. The ketogenic diet is a high-fat, low-carb diet that has become increasingly popular over the years due to its weight loss and health benefits. It can be challenging to stick to the diet when you have a busy schedule, but keto meal prep can make it easier by providing you with healthy meals that are ready to eat. In this ultimate guide to keto meal prep, we'll cover everything you need to know to get started with keto meal prep.

Getting Started with Keto Meal Prep

The first step to successful keto meal prep is planning. You'll need to decide what meals you want to eat for the week, and then create a grocery list based on those meals. It's essential to choose recipes that are easy to make and that you enjoy eating. If you don't like the food you're prepping, you're less likely to stick to your diet.

When your grocery shopping, be sure to read the labels carefully to ensure that the foods you're buying are keto-friendly. Avoid foods that are high in carbs, such as bread, pasta, and sugary snacks. Instead, focus on healthy fats, such as avocados, nuts, and seeds, as well as high-protein foods like eggs and chicken. For cost saving do not avoid canned goods, which can act as good fillers for food. Learn more in our guide on what canned food can you eat on the keto diet, as you need to be careful with carb in canned goods. 

In terms of equipment, you'll need some basic kitchen tools, such as a cutting board, sharp knives, and measuring cups and spoons. You may also want to invest in some meal prep containers to store your meals in. These containers come in various sizes and shapes, and some even have built-in compartments to keep your food separate.

Choosing to Do you Own Meal Prep Or Use a Service

When it comes to meal prep, there are two options: doing it yourself or using a meal prep service. Each option has its pros and cons, and the choice ultimately depends on individual preferences, lifestyle, and budget.

Here is a list of factors to consider when deciding between home keto meal prep and using a keto meal prep service:

Factors to consider:

For Home Keto Meal Prep:

1. Control over ingredients and portion sizes
2. Can save money in the long run
3. Ability to personalize meals according to individual tastes and dietary restrictions
4. Requires time for planning, shopping, cooking, and cleaning
5. May lack variety in meals over time

For Using a Keto Meal Prep Service:

1. Saves time on meal planning, grocery shopping, and cooking
2. Wide variety of meal options available
3. May be more expensive than home meal prep
4. Limited control over ingredients and portion sizes
5. May not cater to specific dietary restrictions or preferences

Comparison Table: Home Keto Meal Prep vs Using a Keto Meal Prep Service

In summary, choosing between home keto meal prep and using a keto meal prep service ultimately depends on individual preferences and lifestyle. For those who prioritize control over ingredients and portion sizes, home keto meal prep may be the better option. On the other hand, those who value convenience and a wide variety of meal options may prefer using a keto meal prep service. Regardless of which option is chosen, meal prep can be a helpful tool in achieving weight loss and health goals on a keto diet.

Deciding to Prep for All Meals or Just Dinner or Lunch

Deciding to meal prep for all meals or just dinner or lunch is a personal choice that depends on your lifestyle, schedule, and preferences. Here are some factors to consider when making this decision:

1. Time Constraints - If you have a busy schedule or don't have much time during the week, meal prepping for all meals might not be feasible. In this case, prepping just dinners or lunches might be more realistic.
2. Dietary Needs - Depending on your dietary needs and goals, prepping for all meals might be necessary. For example, if you're on a keto diet, it's important to plan and prep all your meals to ensure that you're staying within your macronutrient ranges.
3. Budget - Meal prepping for all meals can be expensive, so it's important to consider your budget when deciding what meals to prep.
4. Cooking Skills - If you're not confident in your cooking skills or don't enjoy spending time in the kitchen, prepping just a few meals might be more manageable.

Ultimately, the decision to prep for all meals or just dinner or lunch depends on your individual needs and preferences. Take some time to consider these factors and choose a meal prep routine that works best for you.

The Importance of Having Snacks

Snacks are an important part of any meal plan, including the keto diet. Even when doing meal prep, it's important to have suitable keto-approved snacks on standby to help you stay on track and avoid high-carb temptations. Here are some reasons why having snacks is important:

1. Hunger Control - Snacks can help control hunger between meals and prevent overeating during main meals.
2. Nutrient Boost - Snacks can provide an additional source of nutrients, helping to meet daily dietary requirements.
3. Convenience - Snacks are a convenient way to fuel your body throughout the day, especially if you have a busy schedule.
4. Preventing Cravings - By having keto-approved snacks readily available, you can prevent cravings for high-carb, unhealthy options.

Some suitable keto-approved snacks to consider include:

• Nuts and seeds
• Hard-boiled eggs
• Cheese and meat slices
• Low-carb vegetables like cucumber, celery, and bell pepper with dip
• Keto-friendly protein bars and shakes
• Greek yogurt with berries
• Keto-approved crackers or chips

By having these snacks readily available, you can stay on track with your keto diet and avoid falling off the wagon. Remember to choose snacks that fit within your daily macronutrient goals and are low in carbs.

Keto Meal Prep Meal Ideas

When it comes to keto meal prep, there are endless possibilities for recipes. Here are some ideas for breakfast, lunch, dinner, snacks, and desserts.

Breakfast Ideas:

• Crustless quiche with spinach and feta
• Bacon and egg cups
• Keto-friendly pancakes with sugar-free syrup

Lunch and Dinner Ideas:

• Keto-friendly chicken stir-fry with veggies
• Zucchini noodles with ground beef and tomato sauce
• Cauliflower crust pizza with pepperoni and cheese

Snack Ideas:

• Cheese and pepperoni snack pack
• Devilled eggs
• Homemade trail mixes with nuts and seeds

Dessert Ideas:

• Chocolate peanut butter cups
• Low-carb cheesecake bites
• Keto-friendly brownies

Tips for Successful Keto Meal Prep

Batch cooking is one of the most effective strategies for keto meal prep. This involves cooking large batches of food and then dividing them into individual portions to store in the fridge or freezer. This can save you a lot of time during the week, as you can simply grab a pre-made meal and heat it up.

Portion control is also essential when it comes to keto meal prep. It's easy to overeat when you have a lot of pre-made meals at your disposal, so it's important to measure out your portions carefully. You can use a food scale or measuring cups and spoons to ensure that you're eating the correct amount of each food.

Storing and reheating your meals is another critical aspect of keto meal prep. Be sure to store your meals in airtight containers to keep them fresh. When reheating, use the microwave or oven to ensure that the food is heated evenly. You can also add some extra healthy fats, such as avocado or olive oil, to your meals after reheating to boost the flavour, fibre levels and nutritional value.

Finally, it's important to keep your meals interesting to avoid boredom with your diet. Try different recipes and experiment with new ingredients to keep things fresh and exciting.

Tips for Shopping for Meal Prepping

When shopping for meal prepping on the keto diet, it's essential to choose the right ingredients to ensure that you stay within the recommended macronutrient ranges. Here are some tips for shopping for meal prepping on the keto diet:

1. Shop for Healthy Fats - The keto diet is high in healthy fats, so it's important to choose sources such as avocados, olive oil, nuts, and seeds.
2. Choose Low-Carb Vegetables - When it comes to vegetables, choose low-carb options such as leafy greens, broccoli, cauliflower, zucchini, and asparagus.
3. Select Quality Proteins - The keto diet is also high in protein, so it's important to choose quality sources such as grass-fed beef, free-range poultry, wild-caught fish, and eggs.
4. Look for Keto-Friendly Snacks - It's always a good idea to have some keto-friendly snacks on hand for when hunger strikes. Look for options like nuts, seeds, cheese, and jerky.
5. Check Labels - Always check labels for hidden carbs and sugars, as they can quickly add up and take you out of ketosis.
6. Plan Ahead - Before heading to the store, make a list of the ingredients you'll need for your keto meal prep. This will help you stay focused and avoid impulse buys.

By following these tips, you can make shopping for meal prepping on the keto diet a breeze and ensure that you have all the necessary ingredients for delicious and nutritious meals.

Is meal prep good for 7 days?

Example Shopping List for a Week of Keto Meal Prepping for All Meals and Snacks

Sure, here is an example shopping list for a week of keto meal prepping for all meals and snacks, with suggested amounts needed:

Protein:

• Chicken breasts (6)
• Ground beef (1 lb)
• Salmon fillets (4)
• Bacon (1 pack)
• Turkey slices (1 pack)

Vegetables:

• Broccoli (2 heads)
• Cauliflower (1 head)
• Spinach (1 bag)
• Zucchini (2)
• Green beans (1 lb)
• Cucumber (1)
• Bell peppers (2)

Fruit:

• Berries (1 pint of each: strawberries, raspberries, blueberries)

Dairy:

• Eggs (1 dozen)
• Cheese (1 block)
• Greek yogurt (2 cups)

Pantry:

• Almonds (1 bag)
• Walnuts (1 bag)
• Chia seeds (1 bag)
• Flaxseed (1 bag)
• Almond flour (1 bag)
• Coconut flour (1 bag)
• Coconut oil (1 jar)
• Olive oil (1 bottle)
• Apple cider vinegar (1 bottle)
• Spices (1 jar each: paprika, cumin, garlic powder, onion powder)

Snacks:

• Nuts (1 bag each: almonds, macadamia nuts, pecans)
• Cheese sticks (1 pack)
• Beef jerky (1 pack)
• Hard-boiled eggs (6)
• Olives (1 jar)

This shopping list is just a guide, and you may need to adjust the amounts based on your individual needs and preferences. Remember to check your pantry for any items you already have on hand before heading to the grocery store, and always read nutrition labels to ensure that the items you're purchasing fit within your keto diet plan.

Example Shopping List for a Week of Keto Meal Prepping for Evening Meals Only

Here's an example shopping list for a week of keto meal prepping for evening meals only, with suggested amounts needed:

Protein:

• Chicken thighs (8)
• Ground beef (1 lb)
• Steak (2)
• Pork chops (4)
• Salmon fillets (4)

Vegetables:

• Broccoli (2 heads)
• Cauliflower (1 head)
• Asparagus (1 lb)
• Green beans (1 lb)
• Brussels sprouts (1 lb)

Fruit:

• Avocado (4)

Dairy:

• Eggs (1 dozen)
• Cheese (1 block)
• Sour cream (1 container)

Pantry:

• Almonds (1 bag)
• Pecans (1 bag)
• Almond flour (1 bag)
• Coconut flour (1 bag)
• Coconut oil (1 jar)
• Olive oil (1 bottle)
• Balsamic vinegar (1 bottle)
• Spices (1 jar each: paprika, cumin, garlic powder, onion powder)

By using this shopping list, you can ensure that you have all the necessary ingredients to prep keto-friendly evening meals for the entire week. Remember to plan your meals ahead of time to ensure that you're staying within your daily macronutrient ranges and to avoid last-minute trips to the grocery store. Happy meal prepping!

Example Shopping List for a Week of Meal Prepping for Lunch Only

Here's an example shopping list for a week of meal prepping for lunch only, with suggested amounts needed:

Protein:

• Chicken breasts (8)
• Tuna cans (6)
• Eggs (1 dozen)
• Turkey slices (1 package)
• Bacon (1 pack)

Vegetables:

• Mixed greens (1 bag)
• Bell peppers (2)
• Cucumbers (2)
• Cherry tomatoes (1 pint)
• Zucchini (2)

Fruit:

• Berries (1 pint)

Dairy:

• Cheese (1 block)
• Greek yogurt (4 containers)

Pantry:

• Whole wheat wraps (1 pack)
• Almonds (1 bag)
• Hummus (1 container)
• Mustard (1 bottle)
• Salad dressing (1 bottle)
• Spices (1 jar each: garlic powder, onion powder, paprika)

By using this shopping list, you can ensure that you have all the necessary ingredients to prep healthy and delicious lunches for the entire week. Remember to plan your meals ahead of time to ensure that you're staying within your daily macronutrient ranges and to avoid last-minute trips to the grocery store. Happy meal prepping!

Tips for Keto Meal Prepping on a Budget

Meal prepping on a keto diet can seem like an expensive endeavour, but it doesn't have to be. Here are some tips for keto meal prepping on a budget:

1. Buy Cheaper Cuts of Meat - Instead of splurging on expensive cuts of meat, opt for cheaper options such as chicken thighs, ground beef, and pork shoulder. These cuts are still rich in protein and can be just as flavourful with the right seasoning and cooking methods.
2. Shop the Reduced Section - Many grocery stores have a reduced section where items that are close to their expiration date are marked down. You can often find discounted meats, vegetables, and other items that are perfect for meal prepping.
3. Cook and Freeze in Bulk - When you find a good deal on meat or vegetables, buy in bulk and cook it all at once. Then, portion out the cooked food and freeze it for later. This is a great way to save time and money in the long run.
4. Plan Your Meals Around Sales - Check your local grocery store's weekly ads and plan your meals around the items that are on sale. This can help you save money and still stick to your keto meal plan.
5. Make Your Own Sauces and Dressings - Instead of buying expensive pre-made sauces and keto dressings, make your own using simple ingredients like olive oil, vinegar, and spices.
6. Buy in Season - Vegetables and fruits that are in season are often cheaper than those that are out of season. Plan your meals around seasonal produce to save money and still get the nutrients you need.
7. For cost saving ideas why not read our guide to making keto meals on the cheap, with money saving tips & idea. Or our cheap meals for the family guide. 
8. Shop with a list, find our Cheap Keto Shopping List, or our guides to Asda Keto Shopping List, Tesco Keto Shopping List, Aldi Keto Shopping List & Lidl Keto Shopping List. 

By following these tips, you can easily meal prep on a keto diet without breaking the bank. With a little bit of planning and creativity, eating healthy on a budget is possible.

Common Keto Meal Prep Mistakes and How to Avoid Them

One of the most common mistakes people make when keto meal prepping is not tracking their macros. It's essential to keep track of the number of carbs, proteins, and fats in each meal to ensure that you're staying within the recommended macronutrient ranges for the ketogenic diet. You can use a food tracking app or a food journal to keep track of your macros.

Another common mistake is not using enough variety in your meals. Eating the same foods every day can get boring, and you may be missing out on important nutrients. Be sure to incorporate a variety of healthy fats, proteins, and vegetables into your meals to ensure that you're getting all the nutrients you need.

Finally, it's essential to consider individual dietary needs and restrictions when planning your keto meal prep. For example, if you're allergic to nuts, you'll need to avoid recipes that contain them. If you're vegetarian or vegan, you'll need to modify recipes to suit your dietary needs.

Conclusion

Keto meal prep is a convenient and effective way to stay on track with your diet while saving time and money. By planning your meals ahead of time and using healthy ingredients, you can create delicious and satisfying meals that support your weight loss and health goals. With the tips and recipes in this ultimate guide to keto meal prep, you'll be able to get started with keto meal prep and enjoy the many benefits of this dietary approach. So what are you waiting for? Start planning your meals today and enjoy the delicious and healthy benefits of keto meal prep!