How To Meal Prep For The Keto Diet

If you ever wanted to get organized with prepping meal on the keto diet, then you are in the right place. I’ve got some practical, easy tips that will help you reach success.

You have read up on the all the health benefits of the keto diet. You are ready to lose weight, maybe stabilize your cholesterol levels, and help manage type 2 diabetes. After reading all the short term side effects, you are ready to face the “dreaded keto flu”. All those keto friendly foods are just making your mouth water. 

Why do so many fail on the keto diet? It’s not a lack of what the studies show. Nor is it the counting the grams of carbs, or grams of protein that you are allowed in low carb diets. It’s definitely NOT the burning fat, called ketosis, that most people experience. 

The biggest reason a lot people will fail on the keto diet is a lack of meal prep. 

One you get your kitchen, pantry, and cookware organized, you will be far more efficient in your meal prep. This is a long term goal for most of us, and it’s more than just writing a grocery list. 

Your best road to success will begin with creating your own eating plan. This will include organization, thinking ahead, shopping, and preparing for your daily, weekly, and even monthly meals.

So, how do you start meal prep on the keto diet? It’s all in the equipment, ingredients, and knowing what you want to eat. 

Meal prep starts off better when you get the right kitchen equipment.

Many people are new to the keto diet and looking for an easy prepping solution don’t realize that an ill-equipped kitchen can lead to disaster and stop you from decided what you want to eat. You will find the following equipment will serve you well for years to come:

• Cast iron skillets – Putting some money on this is highly recommended as you will be cooking most of your meals on it. They are a safer option and easier to clean than most standard skillets. Some of my favorite pans are the 10 inch skillet, which is great for making keto goulash, crispy chicken quarters, or stuffed chicken thighs. The 10.5 inch flat pan is great for keto breakfast pizza, and making homemade low carb tortillas.
• Knife set – A good, sharp knife will go a long way toward safety in the kitchen. When the blade is sharp, there is less chance of slipping and getting cut. Another bonus is that you can cut your meats into portion sizes easier. A good knife set is one of the best investments you will make in your kitchen. Two of my favorites are Cutco knife set and this KitchenAid knife set. 

• Blender – A good blender is a MUST in just about any kitchen, but for the keto kitchen, it’s nearly irreplaceable. A good blender can help you keto bulletproof coffee, grind granulated erythritol into powdered sugar, and make a delicious berry spinach smoothie. This is the one I use most often. However, my old Hamilton Beach blender lasted me nearly 4 years before I had to replace it. 
• Slow cooker – Living in an RV, our slow cooker has been a lifesaver. It gives off very little heat, and takes very little energy to run. I can dump some ingredients into it in the morning, and it’s ready by dinner time. We love making shredded chicken for chicken tostadas and making spaghetti squash hashbrown casserole. 
• Food containers –Getting some good reusable containers for making meals ahead of time will help you stay on track. They can be used for work, hiking, or taking snacks for post workout. If you don’t like the idea of plastic, try these. 

Meal prep on the keto diet is also easier when you get standard ingredients.

To keep from getting bored on the keto diet, you are going to need some pantry staples. Keeping keto friendly condiments, seasonings, and spices on hand will go a long way toward preventing meal boredom. A couple different types of nuts, hard cheeses, and Kosher pickles will help when the snacking mood hits. Store your nuts in the freezer to keep them from going racid quickly.

Other keto pantry items to consider are coconut flour, almond flour, and approved sweeteners. Find a list of keto approved items at the grocery store here. 

Meal prep is easier to focus when you decide on what you are going to eat.

When it comes to what you are going to eat, most people have a hard time deciding that in advance. However, there are hundreds if not thousands of meal plans and recipes that you can find over the internet for free. You can sign up for our weekly meal plan ideas here. 

Write our your meal ideas, and then get your grocery list together.

Remember to give yourself grace, especially in the beginning. Also, plan for leftovers as you continue with the keto diet, as many find they are not nearly as hungry after they become fat adapted, and they eat less.

If you are in the habit of making large meals (like I was!) you will find that you will have more leftovers. As you adapt to better meal planning, and meal prep, you may find that you may spend LESS on groceries in the long run as well. BONUS. 

What tips would you add to this list for meal planning on the keto diet?

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Zach

Zach is the author behind Easy Keto Dishes, a site that shares easy-to-make keto-friendly recipes and dishes.

Some of Zach's favorite keto resources include:

Perfect Keto: For those who are looking for easy supplements that support a Keto diet, Perfect Keto offers a variety of products that make it easy to stay in ketosis including keto bars, whey protein, and keto nootropics.

KetoLogic: For those who have a sweet tooth, KetoLogic sells keto-friendly chocolate candies with only 1g of net carbs & zero added sugars.

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