This post is going to be showing you exactly how to keto meal prep a week’s worth of food, that can be prepped in under an hour and a half, to ensure your food is fresh, delicious and best of all easy to make.
You can download the free meal prep guide at https://www.fatforweightloss.com.au/free-meal-prep/
It contains prep day action plans and substitutions for dairy, nuts and other allergies, so don’t worry too much about the exact amounts showcased in this video, as this will likely change for you.
Keto Meal Prep
Instead of preparing a full 7 days’ worth of meals, I recommend setting aside two nights for meal prep.
This is usually Sunday and Thursday, but it can be any day of the week you like, as long as they are approximately 4 days apart.
For the first meal prep, you’ll need the following: Beef Mince Chicken Thighs Yogurt Eggs Spinach Dry Coleslaw
These are the main ingredients you’ll need.
The other ingredients I’ll explain as we go throughout the video.
What do you need to start meal prepping?
Below are a few essentials you’ll need to start meal prepping.
8 Pack Glass Food Storage Containers
The containers are versatile, perfect for a variety of dish sizes. They are oven safe over to 700℉, you can use them for freezer storage,microwave (not the lids) and dishwasher.
Cast Iron Skillet (or non stick pan)
10.25 Inch Seasoned Cast Iron Skillet. This will be your go-to pan for generations to come.
A good seasoning makes all the difference. The more you use your iron, the better the seasoning will get.
Vegetable Spiralizer
Perfect for zucchini and more! Specialize endless julienne strips of countless vegetables for low carb meals! Easy to handle, and operate safely with built-in finger guards!
Optional (Food processor), but you can easily buy riced cauliflower to skip this step.
Helpful tips on Meal Prep Principals
Using a waste bowl
Using a large bowl, i.e. a waste bowl, will help you get the preparation done faster, as you won’t be constantly reaching into the bin to place small amounts of waste.
Fresh Food Storage Guides
Protein: No longer than 4 days (freeze remaining meal preps)
Lettuce: 2 days maximum (avoid salmonella poisoning)
Other vegetables: 5 days
Making sure you have sharp knives
The single most important thing with safety in the kitchen is this: have sharp knives. Let me explain… A sharp knife is safer than a blunt knife, or a knife that is supposed to be sharp, but isn’t.
Cutting through ingredients like tomatoes are notorious for accidents, since the knife may not be sharp enough to penetrate the skin of the tomato, but is definitely sharp enough to cut your finger.
Using Knives Properly
Make sure you are holding your knife properly, and ensure you are keeping your fingers out of the blade path
How To Store Your Meals
Keep all these in the fridge and reheat the burrito bowl and crack slaw as needed.
For breakfast you’ll be enjoying a creamy fruit and yogurt bowl with coconut flakes, lunch and dinner are a choice between either sesame beef coleslaw or chicken burrito bowls, followed by super easy spinach and egg omelette, with similar choices for lunch and dinner.
If you’re intermittent fasting, simply each lunch as usual, and keep breakfast for a delicious snack during your eating window.
Optional Keto Electrolytes
Optional supplements I would also add would be Omega 3’s, magnesium and vitamin D, or stand in the sun for 20 minutes.
Ingredient Substitutions For Keto Meal Prep
If you are worried you are unable to eat any ingredients within the keto meal prep, here are some common substitutions:
Substitute any of the proteins for a protein you can eat.
These are interchangeable and won’t affect the macros dramatically.
Sub any dairy with a coconut alternative, for example Greek yogurt for coconut yogurt.
Inside the prep guide, you’ll find what amounts you’ll need to prepare for the second prep night, to ensure your food is fresh and well kept.
That’s it! If you have any questions about any of the meals, don’t be afraid to put your questions in the comments below, otherwise you can email me at support@fatforweightloss.com.au for more sensitive questions.
Again, this video is accompanied by a free printable guide which contains the exact amounts of each ingredient you’ll need depending on your gender and goals. You can download the free meal prep guide at https://www.fatforweightloss.com.au/free-meal-prep/
I purchased the Easy Keto meal prep book. The weekly plans are for 6 days. What do we do on the 7th day ??
You might be wondering why day 7 has been left out of the book. Don’t worry, you’re not missing a page, this is done intentionally.
Giving you a day of freedom allows you to eat any meals you might have leftover from the week, in case you have been away from home or spent time socialising.
It also gives you a day to experiment with the knowledge you have acquired throughout this book, giving you the experience to keep going even after the 8 weeks are done. I want you to create a lifestyle, not feel like you’re on a diet.