In recent years, the ketogenic (keto) diet has surged in popularity with its unique approach to nutrition. It revolves around a simple principle: drastically reducing your intake of carbs while increasing the consumption of healthy fats. The ultimate goal? To trigger a metabolic state known as ketosis. In that state, the body uses fat as the primary energy source.
The need for creative keto meal prep ideas grows alongside the diet’s popularity. That’s why we’ve prepared a set of simple and effective keto meal prep ideas on a budget.
Table of Contents
What is a keto diet?
The keto diet is a diet rich in fats but low in carbohydrates. Its goal is to switch your body’s metabolism to ketosis, where your primary energy source becomes ketones instead of carbs. Ketones are created when your body breaks down fats.
The main idea behind the keto diet is to reduce carbohydrate intake drastically. You would replace those carbs with healthy fats. Hence, your macronutrient intake would look like this:
- 70-75% of calories from fats;
- 20-25% of calories from protein;
- 5-10% of calories from carbohydrates.
When you minimize your intake of carbs, your body’s insulin levels decrease. Then, your body will use stored fat as its primary energy source. When that fat gets broken down, it’ll create ketones which your organs use as fuel.
When you decide to hop on the keto diet, your keto meal prep ideas should include:
- high-fat sources (avocado, nuts, seeds, coconut oil, olive oil, butter, cheese, fatty cuts of meat);
- moderate protein sources (meat, poultry, fish, eggs);
- low-carb vegetables (leafy greens, broccoli, cauliflower, zucchini, bell peppers);
- some dairy: (full-fat dairy products like yogurt and cream);
- unsweetened beverages (water, herbal tea, black coffee).
On the other hand, your keto meal prep ideas should exclude:
- high-carb foods:
- grains (bread, rice, pasta);
- starchy vegetables (potatoes, corn);
- sugary foods (sweets, sugary drinks);
- fruits (especially high-sugar fruits like bananas);
- most legumes and beans;
- processed foods.
The keto diet can be extremely effective when appropriately planned. However, people with certain medical conditions (like diabetes or kidney disease) should be extra careful. It would be best to consult a healthcare professional before starting this diet.
Keto meal prep ideas
Now that we’ve covered the basic principles of a keto diet, let’s hop into some easy keto meal prep ideas.
Keto meal prep ideas – breakfast
Keto egg muffins
Ingredients:
- eight large eggs;
- 1/4 cup of either heavy cream or coconut milk (full-fat);
- one cup chopped spinach, kale, or your choice of low-carb veggies;
- 1/2 cup shredded cheddar cheese. You can use a different one if preferred;
- 1/4 cup diced cooked bacon, sausage, or ham;
- salt and pepper to taste;
- cooking spray or butter.
Instructions:
Set your oven temperature to 350°F (175°C). Apply a coating of cooking spray or butter to prevent sticking.
In a mixing bowl, whisk together:
- the eggs;
- heavy cream or coconut milk;
- salt and pepper.
Mix until well combined. This creates the base for your egg muffins.
Add in the chopped vegetables, cheese, and cooked meat. Mix everything until the ingredients are evenly distributed.
Carefully fill each muffin cup about two-thirds to three-quarters full with the egg mixture using a spoon or measuring cup.
Allow the egg muffins to bake in the preheated oven for about 20-25 minutes or until they attain a set texture and a gentle golden color on the surface. To determine their doneness, insert a toothpick into the center of a muffin. If it emerges clean, they are ready.
Once cooked, remove the muffin tin from the oven and let the muffins cool for a few minutes. Carefully use a knife or spoon to loosen the edges of the muffins from the container, then gently lift them out.
You can modify ingredient amounts according to your meal preparation needs. You can store keto egg muffins in the fridge and enjoy them for several days.
Keto meal prep ideas – lunch
Keto baked chicken thighs
Ingredients:
- six to eight bone-in, skin-on chicken thighs;
- two tablespoons olive oil;
- one teaspoon garlic powder;
- one teaspoon onion powder;
- one teaspoon paprika;
- 1/2 teaspoon dried thyme;
- salt and pepper to taste.
Instructions:
Preheat your oven to 400°F (200°C). Use paper towels to blot the chicken thighs dry, enhancing their crispiness when baked. Season both sides with salt and pepper.
In a small bowl, combine:
- garlic powder;
- onion powder;
- paprika;
- dried thyme;
- a bit more salt and pepper.
Mix well to create a seasoning blend.
Gently pour the olive oil evenly onto the chicken thighs. Rub the seasoning blend all over each thigh and coat them evenly.
Arrange the seasoned chicken thighs on a parchment paper-lined baking sheet. Make sure there’s enough space between each thigh. Allow them to bake in the preheated oven for about 25-30 minutes. A good indicator is if the temperature has reached 165°F (74°C) and the skin turned crispy.
You can serve them with roasted low-carb vegetables like broccoli, cauliflower, or Brussels sprouts.
Once baked, let the chicken thighs cool slightly before transferring them to an airtight container. You can also divide them into individual meal prep containers if you prefer. Store the cooked chicken thighs in the refrigerator.
If you’re pressed for time, make sure you check out our ketogenic meal plans delivered right to your door so you can keep your diet on track for the best results.
Keto meal prep ideas – dinner
Keto cabbage and sausage skillet
Ingredients:
- one pound keto-friendly sausage links (e.g., Italian sausage, bratwurst), sliced into rounds;
- one small head of cabbage, thinly sliced;
- one medium onion, thinly sliced;
- two cloves garlic, minced;
- two tablespoons olive oil or butter;
- one teaspoon paprika;
- 1/2 teaspoon dried thyme;
- salt and pepper, to taste;
- red pepper flakes (optional) for added heat;
- chopped fresh parsley for garnish.
Warm a tablespoon of olive oil or butter in a large skillet. Add the sliced sausage rounds and cook until they are browned and cooked through. Take out the sausage from the skillet and set it aside.
Add a tablespoon of olive oil or butter in the same skillet. Include the thinly sliced onion and sauté for a few minutes until softened and slightly caramelized. Add the minced garlic and sauté for another 30 seconds until fragrant.
Add the sliced cabbage to the skillet. Toss the cabbage to combine with the onions and garlic. Cook for about five to seven minutes or until the cabbage has wilted and softened.
Sprinkle the paprika, dried thyme, salt, and pepper over the cabbage. If you like to spice things up, you can add red pepper flakes. Stir to distribute the seasonings evenly.
Return the cooked sausage to the skillet with the cabbage mixture. Toss everything together and cook for two to three minutes to heat the sausage through and let the flavors meld.
Divide the cabbage and sausage mixture into individual meal prep containers.
Allow the skillet to cool slightly before sealing the containers. Refrigerate the containers for future meals.
Final thoughts
The ketogenic diet can be a very effective way to manage your weight. It’s a sustainable diet, meaning you can easily follow it long-term. However, people with certain medical conditions can find following the keto diet troublesome. In that case, you should consult a healthcare professional before starting the diet.
But if you don’t have any health obstacles, you should give this diet a shot. With these keto meal prep ideas, you’re bound to have a strong start in your weight loss journey.
