Most people need macro calculators to figure out what a ketogenic meal looks like. Today I’m showing you a simple ratio you can use to make hitting your ketogenic macronutrients.
So you want 50% vegetables, green leafy or grown above the ground, 25% protein which can come from fatty meat sources or nuts and seeds, and 25% healthy fats, things like butter, coconut oil, cheese or olives.
I know what you’re thinking. Healthy food sounds boring. Let’s look at some ways you can spice these basic meals up a little bit.
Keto Meal Prep Ratio
Which Spices Should I Use On Keto?
Lime & Chilli
Curry powder, garam masala
Lemon & Parsley
Olive Oil, lemon and oregano
Olive oil and Basil
Wine, Butter or Cream
Olive oil, garlic or Almonds
Lime, ginger or Chilli
Ginger, Shallots & coriander
Fish sauce, lemon
Tamari (coconut amino), sake
Tamari, sesame, chili
So again, these basic meals can be turned into some really easy culinary cuisines simply by getting creative with herbs, spices, and garnishes available to you.
I’m going to show you some examples that might go together, but remember this is entirely up to you and what you’ve got in your region.
3 Ingredient Keto Meal Prep Omelette
This next meal is a really simple omelet made with butter and spinach, but watch as I put the raw ingredients on the plate. See how they approximately take up 50% vegetables, 25% protein, and 25% fat. This is the concept for all the meals within this video.
So we’re going to heat up a frying pan, and place the butter inside to melt it so it mixes with the eggs. I’ve separately whisked the eggs with a fork, and the go into the pan. This will only take a minute or two to cook. Place the spinach in the pan as well to wilt down, cover with any spice combination you like, and you’ve got a simple keto friendly meal.
This next meal is a simple take on broccoli and beef, so again, 50% vegetables, 25% protein and 25% healthy fats. You’re going to cook the mince first, until it begins to turn a brownish color, then put in the sliced broccoli to cook for about 5 minutes so its still slightly crunchy. Cover with the added butter, the spices of your choice, and you’ll have another simple keto friendly meal.
This one is a delicious garlic shrimp served with cauliflower rice. Again, 50% cauliflower, 25% protein, and 25% fat will always come out very close to a ketogenic macro ration.
The shrimp I use here is a pre-cooked version, so I can add the butter once they’ve thawed sufficiently. Mix in some garlic with the butter, and using a food processor, slice that cauliflower down until its about rice-sized pieces. You can also add store-bought cauliflower rice to this mix for an even simpler meal, but never the less, this is a winner in my books.
If you think you might need food than what’s shown, simply adjust the size of your plate and keep the same ratio in mind.
Bacon and Avocado Salad Keto Meal Prep
Next up, we have a bacon and avocado salad that is really basic, so make sure you add some herbs and spices to really keep this meal tasty.
Most people here probably know already how to cook bacon, so we can just watch and drool, but you want it fairly crispy. Also be sure to eat this meal fresh, as lettuce can be a pretty nasty food for salmonella poisoning. Don’t store this in the fridge for too long.
Slice up your avocado, with a blunt knife, not like this hero here who thinks he’ll never cut its hands cutting an avocado, and enjoy topped with crispy bacon, and even a drizzle of olive oil or a splash of lemon juice.
Tuna Mayo Combo Keto Meal Prep
This next recipe is a throwback to my days of eating tuna every day at work. Little did I know that mixing it with some homemade mayonnaise would make plain old tuna taste so much better. If you don’t know how to make homemade mayonnaise, be sure to watch the video in the link below. I don’t eat tuna every day these days because tuna can be a great source of heavy metal and not the good kind.
Again, this meal is a combo of 50% spinach, or whatever vegetables you like, 25% tuna and 25% mayonnaise.
Add some curry powder to really give this meal some zest and mix it all together with the spinach. This meal would be great for work as you don’t have to cook a single ingredient and can be made using a single plate-like shown.
Keto Meal Prep Cheesy Chicken Salad
Again, here is some good old lettuce back for another round, but this time we’re making a cheesy chicken salad. 50% lettuce, 25% chicken thigh, and 25% cheese. An approximation is your friend with this ratio, don’t get too caught up in the details.
I didn’t place the chicken on the plate, because its really important you don’t mix raw chicken with fresh lettuce like that. In fact, make sure you clean your chopping board well if alternating protein sources. My years working in a butch shop taught me that one.
We’re learning so much in this video, so many handy tips just thrown in casually. Be sure to share this video with your friends so we can all live in a happy, food poisoning free world. Anyway!
Slice the cooked chicken, or you could even just use rotisserie chicken (what we call barbeque chook here in Australia) grate the cheese over whatever you want, but try and get it on the plate, add the chicken and you’ve got yourself a super easy keto-friendly meal. Dress it up however you like, and enjoy your simple keto meal.