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
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.
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?
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/
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/
Keto Mini Meat Loaf
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/
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
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/
Sarah Schwarz is the Founder of Keto Lab and respected Health & Wellness Advocate for those living a Ketogenic lifestyle. Sarah resides in the tight knit community of O'Fallon, Illinois, USA with her son and beloved Labradors. Sarah's own personal Keto journey resulted in 120+ lbs lost and freedom from chronic pain associated with her once failing health.Sarah shares her journey, insight, recipes and information regarding impending legislation that impacts quality of food in the United States.