Hello to all my fun-loving keto meal preppers. Its hard to know what to meal prep on a ketogenic diet, and it’s certainly a huge effort to make it simple. This post is dedicated to those who are lacking on time, but certainly, don’t like compromising on taste.
Watch The Meal Prep Video
Here is a free shopping list that you can use to help plan your trip to the grocery store so you can prepare everything you’ve seen me make in the meal prep video.Shopping List
Plan The Cooking Times
Knowing how long all of your ingredients take to cook is a must, and helps keep your workflow nice and simple. Below I’ve outlined the ingredients I’ve used in the video so that you can follow along.
Total Time: Under 2 Hours
**Using this order helps you tackle the long items first, and maintain a simple workflow with as little wasted time as possible.**
Prepared Foods In Storage Containers
Make sure that when you’re storing your food, you’re using glass containers like the ones shown below. If you’re looking where to buy these on Amazon, Click Here to see the ones similar to what I’m using.
Recipes For Each Item
Roast Chicken Breast
- 500g Chicken Breast (1 lb)
- 1 teaspoon Oregano, Parsley, Paprika
- 2 Tablespoons Olive Oil
- Place all ingredients as shown in a baking dish.
- Cook @ 180C (355F) for 25 mins or until cooked through.
- 500g Brussels Sprouts (1 lb)
- 500g Asparagus (1 lb)
- Mixed Herbs
- 2-4 Tablespoons Olive Oil
- Slice and prepare vegetables
- Place all ingredients into a baking dish as shown
- Cook @ 180C (355F) for 20 mins or until cooked
- 1 Head Cauliflower
- Slice florets from Cauliflower
- Slice into small pieces with a large knife
- Bring a pot of water to boil
- Steam for 10 mins.
- 250g Bacon (1/2 lb)
- Cut into slices, and bake in the oven @ 200C (390F) for 15 mins
- 400g Almonds (14 oz)
- 2 Tablespoons Olive Oil (or coconut or any keto approved fat)
- pinch sea salt
- In a high-speed blender (or Nutribullet) Blend almonds until it forms a paste (1-2 mins approx)
- Add olive oil and salt, continue blending
Creamy Onion Dip
- 1 Cup Mayonaise
- 1 Cup Sour Cream
- 2 tablespoons Fried Onion Flakes (Onion powder will work also)
- Mix all ingredients in a bowl, and store in a glass jar
Hi, and welcome to another Fatforweightloss recipe video. Today, I’m showing you nine different items, so you can prepare in under two hours on a Sunday, to have your entire week’s meal plans prepped. Now, I don’t know about you, but I’m not a big fan of eating the same thing every single meal. So, with that in mind, I’m going to show you the formula on how to mix the nine different things together to make a super awesome, tasty meal that is not only delicious, but it is also keto-friendly. So, let’s get started.
We’re gonna start with some chicken. Now, I’m using chicken breast here, but you can also use chicken thigh as well. I’m going to put some Italian herbs, some garlic powder, and also some smoked paprika on there. So, this is the Italian herbs that are going on right now. And then, smoked paprika is so good on chicken. And, you’re just gonna drizzle the entire thing with olive oil and put it in the oven to roast for about 25 to 30 minutes. And, that is going to taste fantastic.
Make sure you clean your chopping board in between doing all of this ’cause you do not want salmonella on your Brussels sprouts. Now, chop the Brussels sprouts in half. And, you’re just gonna put ’em in the baking pan like that. And, you’re going to cover them with the exact same herbs and spices. You can change them up if you like, but I just use the same for convenient purposes. Now, they are also going to go in the oven for about 25 minutes as well. Drizzle them with olive oil and some salt, and they turn out super crispy.
Asparagus is really, really good as well. And, I’m just gonna chop the woody ends off the asparagus and put them in the waste bowl that I’ve got, there. And, you put ’em in this little baking tray, here.
The easiest way to get rid of skin on garlic is to crush it against the bench like shown just there. And, the skin comes off so, so easily, and you’re just gonna put that in the oven with the chicken.
I want you to get a pot of water going to boil ’cause we’re going to start doing some cauliflower rice. And as you can see, there’s a steamer on top. Now, remove the green parts from the bottom of the cauliflower. And, I always like to have a waste bowl right next to me so that anything can go straight into the waste bin. So, I like using a large knife to make cauliflower rice because it makes it so much easier to get all of the cauliflower chopped very easily. You’re just gonna put that in the steamer section of the water that is on the boil.
You’re going to get another pot of water boiling, and you’re going to place the eggs in there. And, set a timer for exactly seven minutes. When that goes off, you’re going to place them into this bowl with ice and water. What that does is it helps stop them cooking when you’ve removed them from the hot water. So, seven minutes perfectly boiled eggs. They taste absolutely fantastic.
By this stage, the Brussels sprouts and the chicken and also the asparagus should be ready. And, you’re going to let it cool down on the bench. Now, check the cauliflower rice because that should be about done as well. You’re going to place that into a glass container. Make sure all of your containers are glass, especially if you’re putting hot ingredients inside them. So, you’re gonna do the same with the Brussels sprouts. I like putting the Brussels sprouts in their own separate container, but that’s just personal preference. You can mix them with the asparagus as well that you’re going to do, here in a second as well.
The asparagus, you can keep the garlic in there with them because the garlic gives them a super nice flavor, once they’ve been in the frig for a little while. So, definitely keep that garlic. And, keep all of the fat in there as well. It’s really, really good on the ketogenic diet.
You can cut the chicken breast up if you like. I like to cut it up so that I don’t have to cut it up later on. You can also do the same with chicken thigh as well, mentioned before, that does have a little bit more fat in it. But, chicken breast is really good, and you can always add butter, later. So, don’t worry about the fat aspect, too much, of this chicken. You’re just going to have it there for the absolutely delicious taste.
We’re going to cook some bacon. And, what I like doing is I like buying a kilo of bacon at a time because the kilo is much, much cheaper than trying to buy individual packets. So, I cook about a quarter of the kilo, so 250 grams. And, that’s going to go in the oven for about 10 to 15 minutes. Then, what I’m going to do is I’m going to cut up the rest of the bacon. And, I’m going to put it into some reusable Ziploc bags. I keep these reusable Ziploc bags handy all the time, and I try and reuse them as much as possible ’cause they are the perfect thing for keeping bacon in the freezer or in the frig.
Here’s about the time where you can de-shell those eggs. The shells come off them really easily, once you’ve let them cool down. And, you’re just gonna keep them in a container just like that and put ’em in the fridge.
So, the bacon should be ready. It’s just come out of the oven, and it looks delicious. It is so crispy. And, I just keep it in a glass container. But, you can also put some paper towel in the bottom if you like. But, make sure you keep the fat that has come off the bacon as well ’cause it’s super useful for cooking.
Now, we’re going to make some almond butter. I’ve got 400 grams of almonds, here, and I’m going to put it in the large container of the NutriBullet. I’m just going to blitz them for as long as I can. And, you’ve gotta keep moving the almond butter around inside the container ’cause it gets stuck to the side. Now, I add about two tablespoons of olive oil and a little pinch of salt. It just makes it taste fantastic. And, you’re gonna get a glass jar and try and get all of that almond butter out. You’re gonna keep that in the fridge for later.
Now, this onion dip is super fantastic. It is basically one cup of mayonnaise, one cup of sour cream, and some dried onion flakes. You’re just gonna mix that together, and once it sits in the frig for a while, it gets even better. I tell you what. This dip is so fantastic. You’re gonna add some salt and some crushed garlic in there as well. This just gets better with age. I swear; it’s so, so good. And, you can use it with celery sticks. You can use it on zucchini noodles. It can use it for absolutely anything. And, it is a great source of fat on the ketogenic diet.
So, we’re going to put that into a glass jar, and we’re gonna keep that in the frig with the rest of the ingredients as well. Now, zucchini noodles are a fantastic way to not only get a few extra veggies into your diet, but also to, you know, just play around with spaghetti bolognese or you know, some creamy pasta-type dishes.
Now, I use hand spiralizer, and you can peel the zucchinis before you do this. But, I like to keep the skin because it doesn’t really matter for me. And, it makes it extra fibrous and extra delicious.
So, I’m just gonna keep them in a glass container like that. Now, celery sticks, these are fantastic. Now, I’m going to keep them in a jar, and I’m going to fill the jar with water. The reason why you fill the jar with water is celery can get really floppy in the frig if you don’t. So, to maintain the crisp, keep them in a jar in water.
Look at these ingredients and look at what you’ve turned them into. This is such a fantastic way to meal prep on the ketogenic diet. Now, this is what I like to call the creamy chicken noodle. It’s basically some zucchini noodles there, with some creamy sauce. It’s just fantastic.
Now, this next recipe is buttered vegetables with chicken. Now, you’re going to add your asparagus and your Brussels sprouts. And, you’re gonna add just a tablespoon of butter on there to make it delicious.
Now, got a hankering for bacon and eggs? This is the super quick way to make bacon and eggs in the morning. You’re just gonna slice those boiled eggs open, and look at that, fantastic.
Now, this is the snack attack. Everyone loves a good snack. So, celery sticks with some almond butter and with some creamy sauce as well is just going to hit the spot and make you feel fuller for longer.
Now, you can get really creative with any of these ingredients outlined here. But, make sure you are including plenty of fat. Now, the fat you can add is butter. Or, you can add nut butter, or you can add any sort of fat that you like.
Here is some of the creamy onion sauce that we made before. Now, some people enjoy bulletproof coffee for breakfast. So, I thought I’d include that in the meal plan as well. Now, bulletproof coffee is super easy to make, but I’m going to show you how to make it all in one cup. So, you just add a tablespoon of Mct oil, a tablespoon of butter, and mix it with this device where you basically just push it up and down. And, it gets it super frothy. It is so fantastic.
If you love this post, make sure you let me know in the comments below!