Planning and preparing meals in advance is crucial for staying on track and avoiding temptation. In this blog post, we’ll explore a collection of make-ahead keto diet recipes that will not only save you time but also help you maintain a successful keto lifestyle.
From breakfast to dinner, we’ve got you covered with delicious and nutritious keto recipes that are easy to prepare.
Keto Diet Prep
In today’s fast-paced world, finding time to prepare healthy meals can be a challenge. That’s where keto diet prep comes to the rescue! It not only saves you valuable time but also ensures you stay on track with your keto goals.
These keto recipes offer numerous benefits, especially for busy individuals or those seeking convenience. By dedicating some time upfront to prepare your meals, you can enjoy delicious, keto-friendly dishes throughout the week without the stress of what should be cooked today.
Simplify Your Keto Journey with Strategic Meal Planning and Make-Ahead Recipes
Keto Diet Prep is the practice of planning and preparing meals in advance to support a ketogenic diet, which is a low-carb, high-fat eating plan.
The keto diet aims to shift the body into a state of ketosis, where it primarily burns fat for fuel instead of carbohydrates.
Meal planning and prepping are crucial for success on a keto diet. By carefully selecting and portioning your meals ahead of time, you can ensure that your daily carb intake remains low and that you have keto-friendly options readily available.
This approach helps you avoid impulsive food choices or resorting to high-carb convenience foods when hunger strikes.
Planning Keto Recipes and Menus: Why should you plan ahead?
- You can maintain consistency and stay committed to your keto goals
- They provide the convenience of having healthy, portion-controlled meals on hand, even during busy days.
- By investing some time upfront in meal prepping, you set yourself up for success, ensuring that you have delicious, keto-friendly options readily available and eliminating the stress of daily meal preparation.
Get ready to save time, stay on track, and indulge in a delectable array of make-ahead keto recipes that will make your keto diet prep a breeze.
Let’s dive in and discover the joy of hassle-free, flavorful meals that support your health and well-being.
1. Keto-Friendly Cauliflower Fried Rice
Ingredients:
- 1 medium head cauliflower, grated or processed into a rice-like texture
- 2 tablespoons avocado oil
- 2 cloves garlic, minced
- 1/2 cup diced onion
- 1/2 cup diced carrots
- 1/2 cup diced bell peppers
- 1/2 cup peas (optional)
- 2 tablespoons tamari sauce/ coconut aminos/ soy sauce
- 2 eggs, beaten
- Salt and pepper to taste
- Optional toppings: sliced green onions, sesame seeds
Instructions:
- In a large skillet or wok, heat the avocado oil over medium heat.
- Stir in the minced garlic and diced onions. Sauté the onions for 2-3 minutes, or until they are transparent.
- Stir in the carrots, bell peppers, and peas, if using. Cook for 2-3 minutes more, or until the vegetables are tender-crisp.
- Arrange the vegetables on one side of the skillet and the beaten eggs on the other. Scramble the eggs until they are fully done.
- Mix the scrambled eggs with the vegetables.
- Add the grated cauliflower rice to the skillet. Stir well to combine all the ingredients.
- Pour tamari sauce or coconut aminos over the cauliflower rice mixture. Stir-fry for 4-5 minutes until the cauliflower rice is heated through and slightly tender.
- Season to taste with salt and pepper.
- Remove from heat and, if preferred, sprinkle with sliced green onions and sesame seeds.
Nutritional Information (per serving):
- Calories: 200 kcal
- Protein: 8 grams
- Fat: 12 grams
- Carbohydrates: 14 grams
- Fibre: 6 grams
- Net Carbs: 8 grams
- Major Minerals and vitamins: Calcium, Iron, Vitamin C
Tips:
- You can customize the vegetables to your liking or based on what you have on hand. Feel free to add or substitute with other low-carb vegetables such as broccoli, mushrooms, or zucchini.
- If you prefer a more pronounced Asian flavour, you can add a small amount of grated ginger or a splash of sesame oil.
- To add more protein, you can include cooked shrimp, chicken, or tofu in the dish.
- Make sure to squeeze out any excess moisture from the grated cauliflower before cooking to avoid a soggy texture.
- This cauliflower fried rice makes a delicious standalone meal, or you can serve it as a side dish with grilled chicken or steak.
Note: The nutritional information may vary based on the specific ingredients and brands used in the recipe.
2. Keto-Roti
Ingredients:
- 1 cup almond flour
- 2 tablespoons psyllium husk powder
- 1/2 teaspoon baking powder
- 1/2 teaspoon salt
- 2 tablespoons coconut oil
- 1/4 cup hot water
Instructions:
- In a mixing bowl, combine the almond flour, psyllium husk powder, salt, and baking powder.
- Combine the ingredients with the oil and stir well.
- Knead the dough by adding hot water to it gradually. Continue kneading the dough until it is smooth.
- Separate the dough into little balls.
- Roll the balls into the shape of a roti using a rolling pin. You can try using parchment paper while rolling the roti to avoid sticking.
- Heat a non-stick skillet over low to medium heat and cook the roti from both sides until golden brown spots appear.
- Serve the roti with keto-friendly curries.
Nutritional Information (per serving):
- Calories: 150 kcal
- Protein: 6 grams
- Fat: 12 grams
- Fibre: 4 grams
- Net Carbs: 6 grams (excluding fibre from beans)
Note: The nutritional information may vary based on the specific ingredients and brands used in the recipe.
Tips:
Prefer slow cooking or using a pressure cooker to enhance the flavours and save time. You can try incorporating different types of meat or vegetables.
3. Keto Omelette Sandwich
Ingredients:
- Butter -2 to 3 tbsp
- Onion – 1 tbsp
- Carrot -1 tsp(optional grated)
- Cabbage – 3 tbsp(finely chopped)
- Capsicum – 1 tbsp (finely chopped)
- Pepper powder – 1 tsp
- Salt to taste
- Eggs – 2
- Cheese slices – 2
Instructions:
- Heat butter in a pan, add chopped onions, carrot, cabbage, and capsicum.
- Cook the vegetables on low flame.
- Add spices and mix them well.
- Add cooked veggies to the egg and whisk it well.
- Shape it into an omelette.
- Garnish with a slice of cheese and spices.
Nutritional Information (per serving):
- Calories: 350-400 kcal
- Protein: 18-20 grams
- Carbohydrates: 5-6 grams
- Fat: 28-30 grams
- Fibre: 2-3 grams
- Vitamins: A, C and K
Note: The nutritional information may vary based on the specific ingredients and brands used in the recipe.
Tips:
- You can customize the vegetable fillings based on your preference and availability.
- Opt for organic, free-range eggs for added nutritional value.
- Experiment with different spices and herbs to enhance the flavour.
- Serve the omelette sandwich with a side of fresh salad or avocado for a complete and satisfying meal.
4. Keto Breakfast Muffins
Ingredients:
- 6 large eggs
- 1/2 cup almond flour
- 1/4 cup coconut flour
- 1/4 cup melted butter
- 1/4 cup unsweetened almond milk
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup shredded cheddar cheese
- 1/4 cup chopped cooked bacon
- 1/4 cup chopped spinach (optional)
- 1/4 cup diced bell peppers (optional)
Instructions:
1. Preheat the oven to 175°C (350°F) and line or coat a muffin tray with paper liners.
2. Whisk together the eggs, almond flour, coconut flour, melted butter, almond milk, baking powder, salt, and black pepper in a large mixing basin until thoroughly blended.
3. Gently fold in the shredded cheddar cheese, bacon, spinach, and diced bell peppers.
4. Divide the batter evenly between the muffin cups, about 3/4 full.
5. Bake the muffins for 18-20 minutes, or until golden brown and firm in the centre.
6. Remove from the oven and set aside for a few minutes to cool before serving.
Nutritional Information (one muffin):
- Calories: 180 kcal
- Protein: 9 grams
- Fat: 15 grams
- Carbohydrates: 3 grams
- Fibre: 1 gram
- Net Carbs: 2 grams
- Major Minerals and vitamins: Calcium, Vitamin A, Vitamin D
Note: The nutritional information may vary based on the specific ingredients and brands used in the recipe.
Tips:
- Feel free to customize this recipe by adding other keto-friendly ingredients like diced mushrooms, chopped green onions, or grated zucchini.
- These muffins can be stored in an airtight container in the refrigerator for up to 5 days.
5. Keto-Friendly Low-Carb Chicken Lettuce Wraps
Ingredients:
- 1 lb ground chicken
- 2 tablespoons avocado oil
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1/4 cup soy sauce or tamari sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon erythritol or preferred keto-friendly sweetener
- 1/2 cup chopped mushrooms
- 1/4 cup chopped water chestnuts
- 2 green onions, chopped
- 1 head butter lettuce, leaves separated
Instructions:
- In a large skillet, heat the avocado oil slightly. Cook for 1 minute, or until the minced garlic and grated ginger are aromatic.
- Cook until the ground chicken is browned, breaking it up into crumbles.
- In a small mixing dish, combine soy sauce, rice vinegar, sesame oil, and erythritol. In the skillet, pour the sauce mixture over the chicken.
- Add the chopped mushrooms, green onions and water chestnuts, and mix before cooking for another 2-3 minutes.
- Remove from the fire and set aside to cool.
- Spoon the chicken mixture and spread on the individual lettuce leaves to create lettuce wraps.
- Serve immediately and enjoy.
Nutritional Information (per serving, including 3 lettuce wraps):
- Calories: 250 kcal
- Protein: 25 grams
- Fat: 15 grams
- Carbohydrates: 6 grams
- Fibre: 2 grams
- Net Carbs: 4 grams
- Major Minerals and vitamins: Iron, Vitamin A, Vitamin C
Note: The nutritional information may vary based on the specific ingredients and brands used in the recipe.
Tips:
- Add a splash of spicy sauce or a sprinkling of sesame seeds to the chicken mixture for added flavour.
- Feel free to add other low-carb vegetables to the filling, such as bell peppers or shredded cabbage, for added crunch and nutrients.
- As per taste, adjust the seasoning and sweetness of the sauce.
- These lettuce wraps are best eaten fresh, but they can be refrigerated in an airtight container for up to 2 days. Separate the lettuce leaves from the contents until ready to serve.
By formulating these make-ahead keto diet recipes, you’ll be ready with delicious meals that are ready to enjoy whenever you have hunger pangs. This will not just save you time during busy work days but will help you stay on track with your health goals following a keto diet.
You can always experiment with different ingredients and customize these recipes as per your taste and convenience. By stocking up on these essential ingredients, you’ll be ready to create yummy and nutritious dishes that will surely satisfy your taste buds.
With these keto recipes, you’ll never have to compromise on taste or nutrition while following a keto lifestyle.
No matter if you are following a keto diet, vegan, or any other trending diet, it is important to understand your body’s requirements, to adopt any typical kind of diet that steps in with a lot of restrictions and exceptions that were not part of your lifestyle from traditional times.
Not everything suits everyone, because of which following a diet routine requires supplemental health expert guidance to yield better results that are sustainable and do not lead to any health hazards in the long run.
Plan your meals in advance to ease the hassle!
Frequently Asked Questions
1. What are the top 10 keto foods?
- Salmon
- Cheese
- Eggs
- Avocado
- Chicken
- Coconut Oil and Olive Oil
- Nuts
- Seeds
- Berries
- Cream and Butter
2. What are the top 10 keto-friendly drinks?
- Black Tea
- Green Tea
- Coffee
- Herbal Teas
- Keto-friendly diet sodas made with naturally derived zero-calorie sweeteners
- Sparkling water, Flavoured water or Plain water
- Fruit juices (sugarless)
- Vegetable juices
- Keto-friendly plant-based milks like almond milk, coconut milk, etc.
- Keto-friendly, naturally derived energy drinks, Sports drinks or electrolyte powders
3. What is an ideal keto meal?
A keto meal should ideally consist of about 60–80% fat, 10–30% protein, and 5–10% of carbs per day. The maximum amount of carbs should not exceed 20–50 grams per day.
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