5 REASONS & 35 RECIPES TO KETO MEAL PREP

When I began living a ketogenic lifestyle I immersed myself in all the science and nutrition-based data I could get my hands on. I wanted to understand the inner workings of my body, my triggers from both a psychological and bio-medical perspective, and I wanted to learn how to work with my body’s chemistry instead of against it to achieve optimal health. Ultimately, weight loss or gain is a symptom. I knew I couldn’t approach weight loss with one of the standardly recommended caloric depravation programs because I had tried countless times and they only left me feeling terrible, tired, defeated and hungry. Not to mention, reduced calories alone did nothing to reduce the rampant inflammation throughout my body or my intense cravings. I longed for permanent weight loss and to develop sustainable long-term habits that would result in a healthier and happier life.  

Keto changed the game for me like it has for so many others. After losing 120+ lbs and gaining control over my failing health, Keto opened an unexpected pandora’s box of positive discoveries that haven’t stopped. Most importantly, it opened my mind to all aspects of the body, mind and spirit that could empower forward momentum and support sustainability on Keto.

Meal Prepping was a topic that regularly courted the conscience, logical part of my brain but, for some reason I pushed it aside. Maybe because I associated meal prepping with an assembly line approach that I assumed would lead to monotony and lack of variety. Perhaps, it was the ill formed perception it would take oodles of time and effort.

GUT CHECK! Where do you stand on meal prepping? When you hear the term meal prepping what is your immediate reaction? If you sigh or roll your eyes or tense up- take a deep breath and read on because we might just give you a reason to make meal prepping a habit! Here are 5 reasons you should incorporate meal prepping into your ketogenic lifestyle to improve your overall satisfaction, results, and sustainability. Some of these may just surprise you.

5 REASONS TO MEAL PREP

1.  GET HOURS OF YOUR LIFE BACK! A study reported by the 2014 Eating & Health Module (EHM)—a supplement to the Bureau of Labor Statistics’ American Time Use Survey (ATUS) revealed that the “household main food preparer” in America spends an average of 60 minutes daily food prepping and cleaning before and after meals.  Some participants were as high as 86 minutes daily.  With thoughtful planning and tools, meal planning can realistically shave off 5 hours or more of time spent weekly preparing meals and cleaning. What would you do with 5 hours?
2. SAVE $ AND THE ENVIRONMENT- 40 percent of food is wasted in the U.S. which amounts to about 400 pounds of food per person each year according to the Natural Resources Defense Council (NRDC). Not only are Americans throwing their cash into the trash, that waste carries a significant environmental toll. It takes energy to produce food — and even more to produce animal products like meat, eggs, and dairy. When wasted food is sent to a landfill, it releases methane, a potent greenhouse gas.  Increase the power of your impact by incorporating responsible re-usable storage containers into your meal prepping regimen.  
3. IMPROVED DIET QUALITY AND LOWER BMI- Meal prepping can be a powerful strategy to offset scarcity leading to improved diet, higher long-term adoption rates, and lower Body Mass Index (BMI). On whole, Americans are spending less and less time preparing their meals in the home. Naturally, this leads to less control and awareness of the quality of food being consumed. For Ketonians a lack of planning could lead to interference from a number of factors impacting MACROS or hormonal reactions in the body due to non-disclosed ingredients or portions. Food prepping is a great way to control portions, MACROS, and remain compliant.
4. INCREASE VARIETY AND IMPROVE COOKING SKILLS- According to survey data, one of the leading barriers to meal prepping adoption is a lack of cooking skills and a decline of cooking in the home due to a rapid and significant increase in out of home food options like fast food. With an open mind and willingness to learn how to cook different foods coupled with the use of freezer storage- there are ways to increase variety. Keto Lab recently launched their Meal Prep co-op program aimed at building cooking skills for those following a ketogenic lifestyle . The goal of the program is to foster a sense of community by organizing local meal prep co-op swaps who meet regularly to conduct monthly meal plans, grocery lists and contribute food portions to the group. Each participant receives one week minimum of a variety of meals and commits to making 2 portions of one meal for each member in their group. Members prepare and portion meals in freezer, microwave, dishwasher safe, BPH Free containers and trade portions with other members. There are currently no program fees and if interested Contact Keto Lab to join or volunteer to lead a program in your area. It’s a great way to increase your cooking skills and increase variety in your diet.
5. A HAPPIER YOU= A HEALTHIER YOU- Meal prepping reduces stress. Stress like pondering what is for breakfast, lunch or dinner. It’s already decided when you meal prep.  Or, stress because you didn’t plan and ended up making an in the moment decision to eat a less than healthy available option.  Stress because you don’t have enough time. Stress because your kitchen is a mess because you didn’t have the energy to clean it after spending a bunch of time in the kitchen. Stress from not being compliant and making a bad choice. When you have extra time, more money, less waste, higher quality nutrition, increased variety and a sense of support and community ALL of these factors naturally lead to a greater sense of control psychologically and a happier and healthier you.

GET STARTED

Want to try meal prepping? Keto Lab recommends you start with a Meal Plan. Get your MACROS and head to your local library to check out some cookbooks. Many ketogenic cookbooks have built in meal plans that disclose MACROS for you.  Select 7 days of meals and decide which meals you are willing to eat more than once in that week. Create a grocery list of ingredients needed for that week and buy only those ingredients required for the week.

Select a day to devote to prepping, chopping, cooking, and storing. The average prepper spends 2 hours prepping enough food for a week. You need only make enough portions for the week unless you intend to freeze extra portions of your favorites for future weeks.  To reduce food waste and ensure freshness, freeze any portions that will not be consumed within 3 days. If you experience a change in plans and eat out for example, your food will not be wasted.

Another great tip is to freeze/store components of meals separately to create a grab, pair and heat system. For example, cook 5 chicken breasts, 5 burgers, 5 pork chops prepared the way you like them and make 3 different Keto sides and place in single serving containers. When it’s time to eat pull out one of the servings of prepared meat and pair with a single serving of a side dish and heat up.
It’s quite easy to see how meal prepping and food prepping go hand and hand with Keto to create a win2. Want to learn more about meal prepping and Keto? Join Keto Lab’s next 12 Week Members Only Program.  
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35 MEAL PREP RECIPES
Enjoy some of our favorite meal prep choices by meal. All of these options store, freeze and re-heat well. Be sure to freeze in airtight, freezer/micro-wave or oven safe containers that are BPH free. With all these great options who wouldn’t be inspired to meal prep?
 
BREAKFAST:
Sausage Egg & Cheese Bites  https://www.maebells.com/sausage-egg-and-cheese-bites-low-carb-keto/
Low Carb Keto Everything Bagel  https://peaceloveandlowcarb.com/low-carb-keto-everything-bagels/
Keto Sausage & Egg Breakfast Sandwich https://peaceloveandlowcarb.com/keto-mcmuffin-sausage-and-egg-breakfast-sandwich/
Keto Breakfast Pockets  https://joyfilledeats.com/keto-breakfast-pockets/
Bacon, Egg, Spinach Casserole  https://www.staysnatched.com/low-carb-bacon-egg-and-spinach-breakfast-casserole/
Keto Breakfast Pizza  https://mylifecookbook.com/low-carb-breakfast-pizza/

LUNCH:
Classic IF Steak Salad  https://www.facebook.com/BodyMindSpiritKeto/photos/a.425515854604767/425599497929736/?type=3&theater
Keto Tuna Stuffed Avocados  https://www.yummyhealthyeasy.com/keto-tuna-salad-stuffed-avocados/
Low Carb Mexican Soup  https://lowcarbyum.com/crock-pot-mexican-chicken-soup/
Pizza Chicken Meal Prep  https://mealpreponfleek.com/recipe/pizza-chicken-meal-prep/
Spicy Carne Asada Steak Lettuce Wraps  https://www.staysnatched.com/spicy-low-carb-steak-lettuce-wraps/
Cilantro Lime Chicken & Cauliflower Rice  https://fitfoodiefinds.com/video-meal-prep-cilantro-lime-chicken-cauliflower-rice/

DINNER:
Keto Mini Meat Loaf
 https://www.facebook.com/BodyMindSpiritKeto/photos/a.425515854604767/455581954931490/?type=3&theater
Keto Bacon Sausage Meatballs  https://mealpreponfleek.com/recipe/keto-bacon-sausage-meatballs/
Cheeseburger Lettuce Wraps  https://life-in-the-lofthouse.com/cheeseburger-lettuce-wraps/
Keto Chicken Enchilada Bowl https://www.heyketomama.com/keto-chicken-enchilada-bowl/
Skillet Shrimp with Tomato & Avocado  https://mealpreponfleek.com/recipe/skillet-shrimp-with-tomato-and-avocado/
Keto Lasagna  https://ketogasm.com/keto-lasagna-zucchini-recipe/
Philly Cheesesteak Stuffed Peppers  https://www.homemadeinterest.com/philly-cheesesteak-stuffed-peppers/
 
SIDES:
Cauliflower Bacon Gratin  https://reluctantentertainer.com/cauliflower-bacon-gratin/
Cheesy Zucchini  https://www.simplydelisheats.com/recipes/cheesy-zucchini
Keto Deviled Egg Salad  https://sarcasticparent.com/recipe/keto-deviled-egg-salad/
Garlic Parmesan Roasted Radishes  https://www.pinterest.com/pin/13933080083612199/
Cheesy Garlic Green Beans  https://cafedelites.com/wprm_print/58153
Keto Zucchini Tots  https://www.southernkissed.com/wp-json/mv-create/v1/creations/78/print
 
SNACKS:
Keto Chocolate Peanut Butter Cups  https://www.facebook.com/BodyMindSpiritKeto/photos/a.425515854604767/427533697736316/?type=3&theater
Keto Crab Rangoon Fat Bombs  https://www.facebook.com/BodyMindSpiritKeto/photos/a.425515854604767/425515891271430/?type=3&theater
Low Carb Keto Chocolate Muffins  https://www.ketoconnect.net/low-carb-chocolate-muffins/
Keto Pinwheels  https://www.heyketomama.com/keto-pinwheels/
Keto No Bake Cookies  http://howtothisandthat.com/keto-no-bake-cookies/
Bacon Guacamole Fat Bombs  https://ketodietapp.com/Blog/lchf/Bacon-Guacamole-Fat-Bombs
Cinnamon Keto Granola  https://www.ketoconnect.net/cinnamon-keto-granola/
Buffalo Chicken Celery Sticks https://www.mantitlement.com/recipes/buffalo-chicken-celery-sticks/
Loaded Zucchini Skins  https://www.delish.com/cooking/recipe-ideas/recipes/a53687/loaded-zucchini-skins-recipe/

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