Meal planning can become the keto dieter’s best friend if you know how to plan, purchase and prepare the right, healthy items. Keto is the type of diet chosen by those who need to lose weight, yet still eat delicious, rib-sticking meals.
No matter which diet plan is your choice, you can benefit from prepping meals ahead of time – whether it’s a few days, a week or a month. It takes the guesswork out of each meal or snack you consume and you’re much more likely to stick to your goals.
Whether you’re eating keto, low-carb, paleo, or even a high-fat vegan diet (pegan), you can use your bullet journal or planner to put your meal plan in order.
To eat keto, you need some carbs in your diet, but the unhealthy ones found in processed foods have been stripped of all of the nutrients and fiber so important to your health and a good diet plan.
The unhealthy carbs spike your blood sugar and make you more susceptible to diabetes, heart disease and many more life-threatening ailments. When you meal prep for a keto diet, choose foods with low carb and high fat and moderate amounts of protein, such as full-fat plain, Greek yogurt or cheeses.
Veggie rollups are a delicious and easy meal you may want to prep for lunch – especially when made with low carb wrappers, like lettuce, in place of bread. It’s also less messy to eat on the go or at your desk.
Get creative with Mason jar salads. You’ll find some wonderful recipes online to choose from – and they’re also easy to make and are very portable. Add cheese, cooked chicken, avocado and spinach to the mix and get lots of protein and fiber and a smattering of good carbs. Don’t forget nuts and seeds for a crunch, in place of croutons!
A crock pot is a great choice for keto recipes. You can throw almost anything in the slow cooker and at the end of the day or the next morning, you’ll have meals to divide and freeze to serve for lunch or dinner.
Keto dieters especially benefit from advance meal prep. It can be time consuming if you’re new to the diet and to meal prepping, but when you get the hang of it, you can quickly move through grocery aisles and prepare your meals and snacks so you meet the goals you’ve set for yourself, whether it’s losing weight or gaining health.
Each section of the grocery store can provide some of what you need for your keto diet. From the produce section, choose leafy, green vegetables such as leaf or romaine lettuce, mushrooms, tomatoes and onions. Avoid the root veggies and fruits that contain high amounts of carbs, in favor of produce like avocados and raspberries.
The meat section lets you choose from nutrition-dense meats – chicken, beef, pork and fish for protein. Other sections provide healthy oils (avocado oil, yum!) for cooking, nuts, and frozen foods on your list.
Meal planning and prepping gives you ultimate control over your diet and helps you meet health and fitness goals without having to think about what you’re going to eat for each meal or snack during the day.