Keto Meal Prep 101: Tips And Tricks For Staying On Track All Week

Keto Meal Prep 101: Tips and Tricks for Staying on Track All Week

Sticking to any diet can be tricky; the same goes for the keto diet.

In the post ill cover some tips and tricks I’ve learned to help you stay on track all week long.

Plus, I’ll share some of my favorite recipes to make meal prep easier.

If you’re like me, you’ve probably tried countless diets, but the keto diet is definitely something special. 🌟

The low-carb, high-fat approach has helped me shed those stubborn pounds, and I’ve never felt better!

But one of the keys to success has been learning how to meal prep effectively. Because let’s face it, life can get pretty hectic, and the last thing we need is the temptation of unhealthy food choices. Am I right? 😅

Why Meal Prep?

I know, I know. Meal prep you’ve heard it repeatedly, but trust me, the benefits far outweigh the effort! 🙌

Here’s why:

• Save time: By prepping meals ahead of time, you save loads of time during the week. 🕒

• Save money: You’ll save cash by not caving to last-minute takeout. 💰

• Stay on track: With your meals ready to go, there’s no reason to fall off the keto wagon! 🚂

Tips and Tricks for Keto Meal Prep

Now, let’s get into the nitty-gritty. These are my tried and true tips for keto meal prep success:

Make a meal plan: Decide on the meals you’ll eat for the week and create a grocery list. I love using this meal planning app to make it a breeze! 📝

Keep it simple: Stick to recipes with minimal ingredients to save time and money. Less is more, people! ✌️

Invest in good containers: I’m obsessed with these glass containers and they’re microwave safe, easy to clean, plus they don’t hold onto funky smells. 😍

Cook in bulk: Cooking in large quantities saves time, and you can always freeze leftovers for later. I choose one day of the week to make all my meals and that sorts me out for the rest of the week.

Spice it up: Get creative with spices and flavors. Your taste buds will thank you! 😋

Recipes to Get You Started

Here are a few of my all-time favorite keto recipes that are perfect for meal prep:

Creamy Garlic Chicken:

This delicious recipe will make your taste buds dance! It’s perfect for a hearty dinner; the leftovers make an amazing lunch. 🍗

Creamy Garlic Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• Salt and pepper, to taste
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon Italian seasoning
• 1 cup fresh spinach, chopped
• 1/2 cup sun-dried tomatoes, chopped

Instructions:

1. Season the chicken breasts with salt and pepper on both sides.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the chicken to the skillet and cook for about 5 minutes on each side, until golden and cooked through. Remove the chicken from the skillet and set aside.
4. In the same skillet, add the minced garlic and sauté for about 1 minute, until fragrant.
5. Stir in the heavy cream, Parmesan cheese, and Italian seasoning. Cook for 5 minutes, or until the sauce thickens slightly.
6. Add the spinach and sun-dried tomatoes to the skillet and cook for an additional 2-3 minutes, until the spinach wilts.
7. Return the chicken to the skillet, spooning the sauce over the chicken. Cook for another 3-4 minutes, or until heated through.
8. Serve immediately, or store in the refrigerator for up to 4 days.

Keto Egg Roll in a Bowl:

Easy, peasy, and oh-so-tasty. This recipe is perfect for a quick lunch or dinner. 🍲

Keto Egg Roll in a Bowl

Ingredients:

• 1 pound ground pork (or chicken, beef, or turkey)
• 1 tablespoon sesame oil
• 1/2 cup onion, diced
• 1 clove garlic, minced
• 1/4 cup soy sauce (or coconut aminos for a soy-free option)
• 1 teaspoon ground ginger
• 1/2 teaspoon crushed red pepper flakes (optional)
• 1 (14-ounce) bag coleslaw mix (or 6 cups shredded cabbage)
• 2 green onions, sliced
• Salt and pepper, to taste

Instructions:

1. Heat a large skillet over medium heat. Add the ground pork and cook until browned, breaking it up into small pieces as it cooks.
2. Add the sesame oil, onion, and garlic to the skillet. Sauté for 3-4 minutes, until the onion is tender.
3. Stir in the soy sauce, ground ginger, and red pepper flakes (if using). Cook for 1-2 minutes.
4. Add the coleslaw mix to the skillet and cook for another 5 minutes, or until the cabbage is tender. Adjust seasoning with salt and pepper, to taste.
5. Remove from heat and stir in the sliced green onions.
6. Serve immediately, or store in the refrigerator for up to 4 days.

Cauliflower Fried Rice:

Who needs takeout when you can make this keto-friendly version at home? Trust me; it’s delish! 😋

Cauliflower Fried Rice

Ingredients:

• 1 medium head of cauliflower, riced (or 4 cups store-bought cauliflower rice)
• 1 tablespoon olive oil
• 1/2 cup onion, diced
• 1/2 cup frozen peas and carrots
• 2 cloves garlic, minced
• 3 tablespoons soy sauce (or coconut aminos for a soy-free option)
• 2 large eggs, beaten
• 2 green onions, sliced
• Salt and pepper, to taste

Instructions:

1. If using a whole cauliflower, cut it into florets and pulse in a food processor until it resembles rice.
2. Heat the olive oil in a large skillet over medium heat. Add the onion, peas, and carrots. Sauté for about 5 minutes until the vegetables are tender.
3. Stir in the garlic and sauté for about 1 minute, until fragrant.
4. Push the vegetables to one side of the skillet and pour the beaten eggs into the other side. Scramble the eggs, then mix them with the vegetables.
5. Add the cauliflower rice to the skillet and stir to combine. Cook for 5-6 minutes until the cauliflower is tender.
6. Stir in the soy sauce and cook for 1-2 minutes, ensuring the cauliflower rice is well-coated.
7. Adjust seasoning with salt and pepper to taste.
8. Remove from heat and garnish with the sliced green onions.
9. Serve immediately, or store in the refrigerator for up to 4 days.

Keto Breakfast Casserole

Ingredients:

• 12 large eggs
• 1/2 cup heavy cream
• Salt and pepper, to taste
• 1/2 pound bacon, cooked and crumbled
• 2 cups shredded cheddar cheese
• 1 cup chopped bell peppers (any color)
• 1/2 cup diced onion
• 2 cups chopped spinach

Instructions:

1. Preheat your oven to 350°F (180°C). Grease a 9×13-inch baking dish with butter or non-stick spray.
2. Whisk together the eggs, heavy cream, salt, and pepper in a large bowl.
3. Add the crumbled bacon, shredded cheese, bell peppers, onion, and chopped spinach to the egg mixture. Stir to combine.
4. Pour the mixture into the prepared baking dish, spreading it evenly.
5. Bake for 40-45 minutes or until the casserole is set and the edges are golden brown.
6. Remove from the oven and let it cool slightly before cutting into squares.
7. Serve immediately, or store in the refrigerator for up to 4 days.

Zucchini Lasagna Roll-Ups

Ingredients:

• 4 medium zucchini, sliced lengthwise into thin strips
• Salt and pepper, to taste
• 1 tablespoon olive oil
• 1 pound ground beef
• 1/2 cup onion, diced
• 2 cloves garlic, minced
• 1 (24-ounce) jar of sugar-free marinara sauce
• 2 cups ricotta cheese
• 1 large egg
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/4 cup chopped fresh basil

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with butter or non-stick spray.
2. Lay the zucchini strips on paper towels and sprinkle them with salt. Let them sit for 15 minutes to draw out excess moisture, then pat them dry.
3. Heat the olive oil in a large skillet over medium heat. Add the ground beef and cook until browned, breaking it up into small pieces as it cooks.
4. Stir in the onion and garlic, and cook for another 3-4 minutes, until the onion is tender.
5. Add the marinara sauce to the skillet and simmer for 5 minutes.
6. Mix the ricotta cheese, egg, salt, and pepper in a medium bowl.
7. Spread a thin layer of the meat sauce on the bottom of the prepared baking dish.
8. Lay out the zucchini strips and spread a layer of the ricotta mixture onto each strip. Roll up each strip and place them seam-side down in the baking dish.
9. Top the zucchini roll-ups with the remaining meat sauce, followed by the mozzarella and

Wrapping up

Well, there you have it. I’ve shared some of my all-time favorite recipes with you, and I hope they’ll make your meal prep journey much easier and tastier.

I know that sticking to a diet can sometimes feel like a chore, but with these dishes, you’ll look forward to mealtime every day. 😋

Remember, the key to success is to have fun in the kitchen, try out new recipes, and stay committed to your goals. Trust me, your body will thank you, and you’ll feel more energized than ever! 🚀

Happy meal prepping, and here’s to a healthier, happier you! 🥂😄