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Are you a Meal Prepper? Also known as batch cooking, Meal Prep Mondays, or cooking all weekend the country (and Instagram) is obsessed with it. Those of us on strict diet plans like keto understand why: meal prepping is the key to weight loss. Now, if you’ve been on the keto diet for longer than a minute, then this isn’t new to you. You already know meal prepping, and planning is essential to losing weight on the ketogenic diet plus it saves you money and in the long run-time.
But meal prepping doesn’t come easy to everyone! Raise your hand if you’ve ever tried to make a quick trip to the grocery store to grab your “meal prep stuff” and emerged three hours later a more aged and defeated version of yourself.
Well, in case I’m not the only one with a hand raised here I thought I’d share a few keto meal prep tips I’ve picked up over the past few years to simplify things for you! Then I’ve got some fabulous ketogenic recipes that are perfect for whatever you want to call the day you decide to do your meal prepping!
Planning Your Meals
Nail down a process for finding your week’s recipes and make your grocery list. Make it easy on yourself by selecting recipes that you can eat more than once, or that you know you can use for multiple meals. Save them to a Pinterest board or screenshot your favorites-whatever works best for you. Just find a system! Make sure each meal includes a balance of healthy fats, lean protein, vegetables, and fiber filled carbs. Don’t know the right balance for you? Here’s a Free Keto Macro Calculator that will tell you exactly what you should be eating depending on your goals! You can find a ton of fabulous ketogenic recipes for breakfast, lunch, and dinner here & these are a few of my quick keto dinner favorites!
Don’t Spend All Weekend Meal Prepping
Unless spending all day cooking, chopping & dicing is your passion, don’t spend an unlimited time meal prepping! Set a timer for 2-3 hours and when it dings-be done! You’ll be suprised at the amount of food you can prep in a short period of time. Start by cooking things like chicken or beef (that take the most time) and get the chopping & dicing done while you wait. I like to gather any herbs and spices I’m using at this time too-just to have them all in one place. I haven’t gotten around to organizing my spice cabinet yet so this helps save time and frustration. Speaking of spice cabinets…is it normal to have ten half used garlic powders circa 2005? I really need to get on top of that situation…
Make it easy on yourself by using perfectly portioned reusable meal prep containers. If you prefer glass I’d go with this Glasslock set. I know it’s tempting to go on the cheap, but trust me, you don’t want to. Invest a little more and be sure your food is sealed efficiently and your containers will last. Plus, you won’t have to fight with those bleeping lids that are just the worst. For a great plastic option, these are fab & freezer, microwave, and dishwasher safe meal prep containers! Use sticky notes to label each one with the meal info/macro #/date prepared!
Cook Chicken Ahead of Time
You can pre-roast a chicken on meal prep day and use it for making soups, salads, and sandwiches later in the week.
Same Goes for Bacon
Batch cook bacon to keep on hand for recipes-if you can keep it! Mine has a way of disappearing into my mouth.
Crockpots Slow Cookers & Instant Pots
No matter which make or model you are operating with you are looking at your best time-saver! For example, it only takes 15 minutes to put together these mouth watering burritos in your slow cooker. Then you’ve got around 8 hours free to enjoy life until you’re in pure burrito heaven. Here’s 40 more of my favorite keto crockpot recipes!
You’ve got two options. Save money on veggies (& fruit) and choose recipes using those that are in season. Yes, that does make meal planning take a bit more time, but it’s an option. Also, you can buy some in bulk and freeze for later. Door number 2? Just go ahead and buy them pre-cut. I’ve found that I throw away less onions and it doesn’t cost that much more! With three kids and a busy schedule I consider this a fair trade for the time it saves me!
Plan for Your Worst Hangry Times First
Yes, hangry. You know, when hunger meets anger and you no longer can function as an appropriate human? Those are desperate times, y’all. If that’s 3 o’clock and you’ll be at the office or the magical wonderland that is the school carpool line, make sure you’ve prepped something appropriate to eat like one of these fat bombs or keto snacks on the go!
Dance in Your Kitchen
Hear me out on this one. A few years ago I read an Oprah-esque article about how women need to take their power back and yes, that included the kitchen. Why not have fun in there? You shouldn’t feel like you’re slaving your weekend or weeknights away! Life is too short. Cue up a little Rump Shaker or Cheeseburger in Paradise while you’re doing your best Betty Crocker or better yet-your best YOU. Play whatever makes you happy. Hang a disco ball if you want to. P.S. You can read the article here.
Make It Look Good
Pro-Tip: Buy a Cast iron skillet to pretty up your food. See, now that you’ll be eating at home you’re going to want it to look as close to 4 star quality as possible. They say you won’t believe the difference creating grill marks on chicken, burgers, steak, and sandwiches makes! And just as soon as I buy one of these I’ll let you know what I think. Right now we are still using a George Foreman. I know….
Get A Meal Plan
As in, an official keto meal plan delivered to your inbox every single week. It’s pretty fantastic. Just so we’re clear here I’m talking about easy to read recipes with macronutrient breakdowns. Ready to go grocery shopping lists and snack recommendations that you can pull up on your laptop or iPhone no matter where you are. Tasteaholic’s Meal Plan totally rocks, y’all. And they let you try it for free. Here is the link to easy weight loss & sanity!
Without a doubt, the keto diet works. I’ve lost over 80 pounds. But I had to learn to properly plan and prepare my meals to get there. It wasn’t easy with a family of three, but I did it. Planning my meals and learning the right way to meal prep for my diet got me to my goal (& keeps me here.) And if I can do, you can too!
Ok. It wouldn’t be right for me to give you all of these fabulous keto meal prep tips and just leave you hanging. So I’ve collected the best ketogenic recipes to start meal prepping for breakfast, lunch, and dinner for you. Most of these are make-ahead situations to save you time later on in the week.
Keto Meal Prep Recipes
5 Ingredient (Keto) Chocolate Chip Waffle | Tasteaholics
Breakfast Egg Muffins | Cafe Delites
Southwestern Crustless Breakfast Tarts | Kalyn’s Kitchen
Sausage Egg Muffins | Joy Filled Eats
Quick Frittata with Tomatoes & Cheese | Keto Diet Blog
Keto Oatmeal | Fat for Weight Loss
Green Low Carb Breakfast Smoothie | Tasteaholics
Deli Snack Box | Damn Delicious
Chicken Fajita Meal Prep Lunch Bowls | My Food Story
Italian Chicken Meal Prep Bowls | Eazy Peazy Mealz
Steak Cobb Salad Meal Prep | Damn Delicious
Easy Crack Slaw [With Ground Beef] | Tasteaholics
Lemon Chicken & Asparagus Foil Packs | Creme de la Crumb
Cheddar Chicken & Broccoli Casserole | Tasteaholics
Lemon Pepper Sheet Pan Salmon (Prep Ahead) | Sweet Peas & Saffron
Paleo Beef & Veggie Stir Fry | Tasty
Lemon Herb Chicken Sheet Pan with Vegetables | Life Made Sweeter
Keto Cheeseburger Casserole Skillet | Cast Iron Keto
Here are a few more great resources to help you along the way!
Follow My Board for More Keto Recipes!