Mastering Keto Meal Prep: Elevate Your Diet and Simplify Your Life
Welcome to the secret behind successful keto journeys - meal prepping! It's not just a trend; it's a game-changer. Imagine having your week's meals planned, prepped, and ready to go! Keto meal prep isn't just about saving time; it's about owning your health journey like a boss.
Plan for Success
It all begins with a plan. Set aside a day (hello, Sunday!) to plan your meals for the upcoming week. Start with a solid list of recipes you love. From creamy cauliflower mash to zesty lemon garlic chicken, the keto world is bursting with flavour possibilities!
Shop Smart
Once your recipes are set, it's time to hit the store. Stick to your list like a keto pro. Focus on quality, fresh, and keto-friendly ingredients. Think avocados, nuts, leafy greens, and those delicious fatty cuts of meat. Avoid temptation by sticking to your shopping plan.
Prep Like a Pro
Now comes the fun part - prep day! Carve out a couple of hours to tackle your recipes. Wash and chop veggies, marinate meats, and get those keto fat bombs ready. Store your meals in convenient, portion-sized containers - a true lifesaver when hunger strikes during a busy week.
Stay Flexible
Meal prepping doesn't mean saying goodbye to spontaneity. It's about having options. Mix and match your prepped components throughout the week. A salad today, a stir-fry tomorrow - the key is to have your keto arsenal at the ready.
The Benefits are Boundless
Besides saving time and reducing stress, keto meal prepping helps you stay on track. No more reaching for that tempting, high-carb snack when hunger strikes. With keto meals on hand, you'll be less likely to stray from your goals.
Keto meal prep is your secret weapon for success. It's empowering, freeing, and, above all, deliciously satisfying. So, grab those containers, crank up some music, and let's make keto meal prep your new best friend on this amazing health journey!
This engaging piece emphasizes the practicality, benefits, and flexibility of meal prepping on a keto diet while offering helpful tips to make the process smoother.
Invest in Meal Prep Containers: control is key! Invest in quality meal prep containers that are convenient and portable. Separate your meals for grab-and-go ease, ensuring you stay on track with your keto goals.
Low carb meal prep resources:
Plastic BPA free meal prep containers - We love these, especially for meals that don't need to be reheated, but even if they do, they're BPA free. Buying a sturdy plastic container is the least expensive way for low carb and keto meal prep.
Glass Meal Prep Containers - Glass meal prep containers work great for your low carb breakfast, they heat well and are very sturdy.
Keto Curry Spiked Tuna and Avocado Salad
Preparation time: 5 minutes
🍽 Servings: 1
Ingredients:
6oz Albacore Tuna, drained
1/4 cup Avocado, diced
2 Tbsp chopped Celery
2 Tbsp Mayonnaise
2 Tbsp Curry powder
Pinch of Salt and Pepper
Procedure:
1) Whisk together mayonnaise, curry powder, salt and pepper in a bowl.
2) Fold in tuna, avocado, and celery.3) Serve over keto toast or rolled in fresh lettuce. .
➡ Nutritional Information:
Energy - 357 kcal
Protein - 44g (53%) Fat - 17g (40%) Carbohydrates - 6g (7%)
Keto Cream Cheese Pancakes with Berries Compote
Preparation / cooking time: 20 minutes🍽
Servings: 1
Ingredients:
For the pancake:
1/4 cup Cream Cheese
2 Tbsp Almond Flour
2 Eggs
1 Tbsp Butter, for cooking
For the berries compote:
1/4 cup Mixed Berries
1 tsp Erythritol
2 Tbsp Water
1 Tbsp Lemon Juice
To serve:
2 Tbsp light Whipping Cream
Procedure:
For the pancakes:
1) Put all the pancake ingredients (except butter) in a food processor.
2) Process the mixture until well combined.
3) Heat a non-stick pan and melt the butter.
4) Scoop the batter using a 1/4 measuring cup.
5) Cover the pancakes while cooking.
6) When bubbles started to appear, flip carefully the pancakes and cook for 1 minute.
Repeat the same methods into the remaining batter.
For the berries compote:
1) Heat all the compote ingredients in a pan and bring to a simmer until the liquid is reduced in half.
2) Serve the pancakes with whipped cream and compote.
➡️ Nutritional Information:
Energy - 598.7 kcal
Protein - 18.8g Fat - 52.3g Carbohydrates - 13.2g
Keto Cauliflower Mash
Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 1
Ingredients:
2 cups Cauliflower florets
1 Tbsp Cream Cheese, softened
1 Tbsp Olive Oil
1 clove Garlic, minced
Salt and Pepper, to taste
Procedure:
1) Boil cauliflower for 10-15 minutes, or until very soft.
2) Drain and transfer to a food processor together with the rest of the ingredients. Pulse until smooth.
3) Serve hot.
➡️ Nutritional Information:
Energy - 156 kcal
Protein - 4.6g (9%) Fat - 12g (72%) Carbohydrates - 8g (20%) Fiber - 3g
Keto Butter Chicken
Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 1
Ingredients:
100g Chicken breast, diced
10g minced Garlic
10g minced Shallots
5g minced Ginger
2 tsp Curry Powder
2 tsp Tomato Paste
1 Tbsp Butter
2 Tbsp Heavy Cream
1/2 cup Chicken Stock
Fresh Cilantro for garnish
Procedure:
1) Melt butter in a pan.
2) Add ginger, garlic and shallots. Sautee until aromatic.
3) Add tomato paste and curry powder. Roast for about a minute.
4) Add chicken stock and bring to a simmer.
5) Add chicken pieces and simmer for 10 minutes.
6) Add heavy cream and simmer until thick.
7) Top with fresh cilantro.
➡️ Nutritional Information:
Energy - 395 kcal
Protein - 23g (25%) Fat - 29g (67%) Carbohydrates - 9g
(8%) Fiber - 3g
Keto Hunan-Style Quorn and Broccoli Stir-Fry
Preparation time: 5 minutes
Cooking time: 10 minutes
🍽 Servings: 1
Ingredients:
75g Quorn Nuggets
25g Broccoli, trimmed into florets
30g Red Bell Pepper, diced
10g Minced Garlic
1 Tbsp Vegetable Oil
1Tbsp Chili Bean paste
1/2 cup Water
1 Tbsp Vinegar
2 tsp low-sodium Soy Sauce
2 Tbsp Tomato Sauce (sugar-free)
Procedure:
1) Heat vegetable oil in a pan. Add quorn nuggets and brown slightly on both sides.
2) Add ginger and chili bean paste. Stir until aromatic.
3) Add water, vinegar, soy sauce and tomato sauce. Simmer 5 minutes, adding more water as needed.
4) Stir in broccoli and bell peppers. Simmer for 2 more minutes.
5) Serve hot.
➡️ Nutritional Information:
Energy - 272 kcal
Protein - 15.6g (19%) Fat - 21g (67%) Carbohydrates - 9g (14%) Fiber - 4.4g
Keto Creamy Chicken Adobo
Preparation time: 5 minutes
Cooking time: 25 minutes
🍽 Servings: 1
Ingredients:
150g Chicken Thighs or Legs
2 cloves Garlic, crushed
1 tsp Black Peppercorns
1 pc dried Bay Leaf
1Tbsp Coconut vinegar
2 tsp low-sodium Soy Sauce
1.5 cups Chicken Stock
1.5 Tbsp Coconut Cream
1 tsp Olive Oil
Procedure:
1) Heat olive oil in a braising pan.
2) Add chicken and sear until brown on both sides.
3) Add stock, vinegar, soy sauce, bay leaf, garlic, black peppercorns. Simmer for 20-25 minutes.
4) Reduce pan juices and stir in coconut cream.
5) Season as needed with salt.
➡️ Nutritional Information:
Energy - 463 kcal
Protein - 27g (24%) Fat - 37g (72%) Carbohydrates - 4.5g (4%) Fiber - 1g
Warm Keto Kale Salad in Bacon Vinaigrette
Preparation time: 5 minutes
Cooking time: 5 minutes
🍽 Servings: 1
Ingredients:
50g Bacon, chopped
2 cups Kale
10g Shallots, minced
1 Tbsp Red Wine Vinegar
1 tsp Dijon Mustard
1 tsp sugar-free Maple Syrup
1/2 tsp Black Peppercorns
1 Tbsp shaved Parmesan Cheese
Procedure:
1) Crisp bacon in a pan. Set aside, leaving the drippings in the pan.
2) In the same pan, add shallots and black peppercorns. Stir until shallots are translucent.
3) Stir in mustard, maple syrup, and red wine vinegar.
4) Take the pan off the heat and toss in kale.
5) Transfer to a serving plate and top with bacon bits and shaved parmesan cheese.
➡️ Nutritional Information:
Energy - 208 kcal Protein - 9g (14%) Fat - 17g (68%) Carbohydrates - 9g (18%) Fiber -
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Keto Salmon with Chunky Basil Pesto
Preparation time: 30 minutes
🍽 Servings: 1
Ingredients:
For the Salmon:
170g Salmon fillet
Salt and black pepper
1/8 tsp dried Thyme
1/8 tsp dried Rosemary
For the sauce:
1/4 cup fresh Basil
1 Tbsp Almonds
1 Tbsp Parmesan cheese
2 Garlic cloves
2 Tbsp Olive Oil
Salt and black pepper
Procedure:
For the Salmon:
1) Season the salmon fillet with all the spices and herbs.
2) Heat a non-stick pan and add olive oil.
3) Add the salmon to the skillet, skin down first. Cook for a few minutes.
4) Flip the salmon carefully and continue cooking until thoroughly cooked. Set aside.
For the sauce:
1) Using a food processor, prepare all the ingredients.
2) Add the ingredients in the food processor.
3) Pulse on high until everything is coarsely chopped, about 1 minute.
4) Serve the salmon with pesto and a slice of lemon.
➡️ Nutritional Information:
Energy - 606.9 kcal Protein - 38.4g Fat - 46.9g Carbohydrates - 3.9g
Keto Almond Butter Energy Balls
Preparation / cooking time: 10 minutes
🍽 Servings: 4
Ingredients:
1/4 cup Almonds
1/4 cup Almond Butter
1Tbsp Stevia
1/4 Chocolate Chips, unsweetened1
Tbsp MCT Oil
Procedure:
1) Place almonds, almond butter, and stevia in a food processor. Process it until the texture is good.
2) Add the chocolate chips and MCT oil. Mix until well combined.
3) Shape the mixture into balls and place on a tray.
4) Refrigerate for 30 minutes to 1 hour. Serve.
.➡️ Nutritional Information:
Energy - 235.1 kcal Protein - 6.1g Fat - 20.3g Carbohydrates - 7g
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