When it comes to starting a new diet and new cooking habits, meal prep is the key to successfully avoiding the “I don’t feel like cooking” and “I don’t have time to make dinner” bug.
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How To Meal Prep For Keto
Avoid that convenient stop through the drive-through by preparing convenient meals in advance that you can make at home in a jiffy!
I always come from value, first, to provide you with the tools and resources that I have used and tested personally (or know someone who has used and tested them, as well).
Pre-Cook Your Meat
Cook your meat on a Sunday (or a day that you have allocated for prep) and serve with low-carb vegetables throughout the week: lettuce, cauliflower, spinach.
Cook the meat in a slow cooker or pressure cooker. Whether you use a slow cooker or a pressure cooker (takes significantly less time), you can make large amounts of meat ready to be used throughout the week.
Use it in your keto wraps (on top of lettuce leaves), omelets, in salads and with cooked veggies. The options are endless and you can even freeze it for the future! An Instant Pot and slow cooker can be life-savers!
Chop & Prep Vegetables
Chop some fresh vegetables in advance. Cut any vegetables and place them in mason jars or other containers to make a simple salad and have them ready in your fridge.
Cook & Freeze Vegetables
Pre-cook & freeze some vegetables. Buy fresh vegetables that are in season (broccoli, cauliflower, spinach, etc.) and blanch them until half done but still crispy. 1-3 minutes of steaming is enough for most vegetables.
Then, rinse in cold water and drain before placing them in the freezer. I use zip-lock bags rather than containers and divide the vegetables into 1-4 portion bags depending on what I plan to use them for.
Vegetables prepared this way take very little time to cook.
A Boost of Flavor
Use bone broth for a flavor boost.
Take it To-Go
Use a lunch box. Avoiding restaurants and drive-throughs will not save you just money, but also unwanted ingredients.
Keep in mind that even if you get a completely low-carb meal, chances are it’s cooked in vegetable oil.
Keep it Handy
Always have keto-friendly foods at hand to make quick meals. Be sure to check out the meal planner and the Facebook Group for some simple recipe ideas!
Although snacking is not recommended (and once you become fat adapted, you shouldn’t have a need for it), it’s always a good idea to prepare some keto-friendly snacks and have them ready in the fridge.
Hard-boiled eggs, nuts and nut butter, avocados are some examples – these can go a long way.
- Cook your meat on a Sunday and serve with low-carb vegetables throughout the week: lettuce, cauliflower, spinach
- Chop some fresh vegetables in advance. Cut any vegetables and place them in mason jars or other containers to make a simple salad and have them ready in your fridge.
- Pre-cook & freeze some vegetables. Buy fresh vegetables that are in season (broccoli, cauliflower, spinach, etc.) and blanch them until half done but still crispy. 1-3 minutes of steaming is enough for most vegetables. Then, rinse in cold water and drain before placing them in the freezer. Use zip-lock bags rather than containers and divide the vegetables into 1-4 portion bags depending on what you plan to use them for. Vegetables prepared this way take very little time to cook.
- Use bone broth for a flavor boost. Apart from spices, use bone broth for making soups and stews. It adds a lot of flavor without any need for extra flavoring (which add up in carbs). Cook most of your meats in the broth!
- Use a lunch box. Avoiding restaurants and drive-thrus will not save you just money but also unwanted ingredients. Keep in mind that even if you get a completely low-carb meal, chances are it’s cooked in vegetable oil.
- Always have keto-friendly foods at hand to make quick meals: review the posts from this week for recipes and ideas!
- Prepare some keto-friendly snacks and have them ready in the fridge. Hard-boiled eggs, nuts, and nut butter, avocados – these can all go a long way.
On easy keto prep day, steam 1 weeks worth of eggs. I personally like to use my Cuisinart steamer and make 10 eggs at a time. After steaming these, throw them in an ice bath. Once cooled, Shake an egg in a mason jar and it will peel itself!
|Total Fat||9 g||Potassium||— mg|
|Saturated||3 g||Total Carbs||1 g|
|Polyunsaturated||1 g||Dietary Fiber||— g|
|Monounsaturated||5 g||Sugars||0 g|
|Trans||— g||Protein||11 g|
- Slice Cucumbers
- Slice Radishes
- Dice Cauliflower
- Chop Broccoli into Florets
- Section 1 oz sunflower seeds in small containers
- Buy several avocados
- Chop and Prepare Kale, Cabbage, Spinach Mixture
- Cube cheese from Grass Fed Cows or cut fresh when preparing salad
- Optional small amounts: Onion, Tomato, Peppers
- Prepare Eggs (as listed above)
- Pre-Cook Chicken, ham, turkey and steak for Protein to add to
- Pre-make Salad Dressing if preparing from scratch
- Iceberg Salad with Shirataki Noodles | Net 13 | 604 Calories
- Taco Salad | Net 4 Carbs | 444 Calories |
- Cheeseburger and Salad Lunch
- Easy Chicken Caesar Salad
- Easy Cobb Salad
- Tuna Avocado Salad
Bacon is a great meal prep item. You can grab a piece or two on the go, add to a salad, deviled eggs, burger, BLT wrap etc.
Bake a batch of bacon in the oven 20 minutes on 450 degrees. Drain grease and store for a weeks worth of easy keto meal prep!
Cook lots of bacon at once. Don’t cook to the stage you like it, just below because heating it up can crisp it upCarol Castle, Ketodays Coaching Client
Use parchment paper or paper towels and a glass storage dish. Stack a serving of bacon. Towel or paper, serving of bacon. To top. Seal and refrigerate.
Whenever you need bacon it’s a quick reheat or crisp or
addto a dish. If you are craving sweets it’s easy to wrap in atowel. Heat for 30 sec and eat some bacon instead of a cookie or chocolate. I find it is my go to snack and keep servings in moderation. It’s also easy to grab and eat on the run when you cook and store it so it stays like flat pieces.
- Bacon and Cheesy eggs
- Bacon and Eggs
- Bacon, Cream Cheese, Cheddar Chicken
- Cream of Chicken Soup with Bacon
- Oven Burgers wrapped in Bacon | Net 2 Carbs | 456 Calories
- Pulled Chicken or Pork with cauliflower-bacon mash | net 7 Carbs | 767 Calories
- What Electrolytes Should I Be Taking?
- 2 MINUTE Keto Bread
- Cooking Grass-Fed Pork Sausage, No Flip Patties – Easy Grill Process.
- 5 Great Reasons to Grow Your Own Greens
- Cooking Frozen Ground Beef
When starting the Keto Diet, it’s best to keep it as simple as possible. Have foods prepared that are quick to grab on the go or heat and
Lori Ballen is a certified Keto Coach who helps others lose weight through the ketogenic diet. After shedding 50 pounds in 6 months, she became passionate about helping others. Along with her assistant coaches, She offers a monthly group program that includes a Keto Success system including training, social support, keto shopping lists, keto meal plans, keto recipes, your macro calculator, weight tracking, and an incredible library of resources. Your first month will include an onboarding call with one of the assistant coaches. If you would like 1:1 coaching with Lori, please contact us to request. Join Ketodays Coaching Now