We love meal prepping, but it can be a challenge even before you take special diets into consideration. Luckily, this keto meal prep guide will set you up for success.
Not just a diet, but a lifestyle, keto has been known to help people lose weight and become healthier all around. Those who partake in the keto diet can eat meat; fish; leafy greens; above-ground vegetables, such as broccoli, asparagus, and green beans; high-fat dairy; nuts; seeds; avocado; berries; sweeteners; oils; and fats. The diet eliminates grains, sugar, fruit, and tubers, like yams and sweet potatoes, from daily intake.
Related Reading: What Exactly is Keto?
However, the diet does require a certain amount of prep time, and those who try it should know their way around a kitchen—at least the basics. So, in order to help make your keto a success, we put together a guide to ensure you have everything you need in once place to stick to the plan.
Keto Pantry Staples
- Avocado oil (for when you need a higher smoking point)
- Beef jerky (for snacking)
- Coconut aminos
- Coconut oil
- Nut butter (any kind you like, as long as it’s unsweetened)
- Nutpods (original for cooking and flavored for coffee)
- Nuts of your choice (raw and/or toasted)
- Olive oil
Keto Fridge Staples
- Avocado and/or compliant guacamole (it will go on everything, promise)
- Cheese sticks
- Cottage cheese (good for a meal or a snack)
- Eggs (you’ll learn to love them if you don’t already)
- Fish of your choice (salmon being one of the best)
- Butter (we love Kerrygold Irish butter)
- Meat of your choice
- Riced cauliflower (good for so many dishes, like fried “rice”, mashed “potatoes” or pizza crusts)
- Tuna (packets are fine; it’s great for a quick addition to a salad or with keto crackers)
Unlike the beginning days of ketogenic diets, there are now certain substitutes and condiments that weren’t around before. These days, getting keto-compliant ketchup, mayo, and dressings is as easy as checking out Thrive Market (in which you can shop by diet to make things easier), Amazon, or Whole Foods.
Related Reading: The Best Keto BBQ Sauce You Can Buy
Additionally, while this list is made up of mostly whole foods and basic pantry staples, there are lots of other enhancements that places like Trader Joe’s, Whole Foods, and even more local grocery outlets are carrying to make lifestyle choices like keto easier. Nutritional yeast, for example, oven-baked cheese bites, ghee, and other keto-friendly foods are now stocked on the regular.
Keto Meal Prep Tools
Multi-Cooker: A multi-cooker can do everything, from slow cooking like a Crock-Pot to pressure cooking for fast meals (handy if you’re making several batches of something on a single day). An Instant Pot can do it all, but a slow cooker is fine, too.
Instant Pot Duo 60, $59.95 at Walmart
This 7-in-1 wonder is a keto meal prep must.
Chef’s Knife and/or Filet Knife: A good knife will make all the difference while cutting and chopping. Yes, there are many items that are pre-chopped, pre-cut, and even pre-measured at the store, however, not everything is, and you can save money and often get fresher ingredients by doing it yourself. A sturdy chef’s knife (like one from Wusthof) or a filet knife (like a Hammer Stahl) can be the difference between minutes and seconds spent slicing and dicing—and can also ease frustration. Dull knives make everything more difficult.
Muffin Tins: Egg muffins are an easy breakfast that can be prepped for the entire week in one go. And, bonus, they can be filled with a variety of different things, from vegetables to meats, so you don’t have to eat the same thing every morning—unless you like that sort of thing. You can go with classic metal muffin pans or non-stick silicone.
Keliwa Silicone Muffin Pan, $9.99 on Amazon
Cook your egg muffins a week in advance with this 12-cup pan.
Sheet Pans: Throw a piece of protein—marinated or not—and vegetables on a sheet pan with the fat and spice of your choice, pop it in the oven, and you’ve got a healthy meal (or two!) without very much effort at all.
Nordic Ware Half Sheet Pan, $19.99 on Amazon
Want healthy meals that are easy to prepare? Try cooking with a sheet pan.
Blender/Nutri-Bullet: Having a blender for Bulletproof coffee as well as chopping or pureeing vegetables is a must. (Think: cauliflower rice, avocado smoothies, and cauliflower mash.) You may prefer a food processor.
NutriBullet NBR-1201, $49.88 on Amazon
Blending. Chopping. Pureeing. Mashing. The NutriBullet does it all!
Storage Containers: If you’re prepping, you must store. Glass storage containers like the ones from Pyrex may be heavy, but since they’re glass, they can be heated and eaten from without any stress, and are dishwasher-safe.
Keto Meal Prep Tips & Tricks
When it comes down to making sure your keto goes as smoothly as possible, there are a few tips and tricks that can help keep you on track and reach your goals, without having to scramble or feel discouraged.
1. Think about how you like to eat.
Basic, yes, but helpful. Are you the type of person who could eat the same thing for days in a row? Then prep huge batches, portion them out in your preferred method of storage (like these Pyrex glass bowls with lids), and be done. However, if you’re prone to food boredom, prepping takes on a whole new dimension. Yes, you can dice, chop, blend, and prepare as much as possible on your free day, however, batch cooking will likely hinder you if you need variety. In that case, plan to cook extra dinner meals each day and take the leftovers for lunch. While grilled chicken and veggies might be easy every day, by Friday, you may be tempted to go off-track if you’re just not feeling it anymore. So make smaller amounts of things, but do as much in advance as possible (including making sauces or dressings, chopping and measuring components, and writing out your plans—more on that in a bit).
2. Know your “hero” foods.
Keeping something ready-to-go on hand can definitely be a game-changer. For example, hard-boiled eggs that are already peeled and waiting make the perfect snack before dinner or can act as an easy breakfast if you wake up late. Frozen blueberries can ease an ice cream craving (just blend them with a little coconut milk, or eat them as-is if that’s enough to trick you). Keto-compliant Applegate cold cuts can make for an easy lunch roll-up, snack, or addition to morning eggs, so if you think you might need the help, don’t hesitate to buy ready-made alternatives.
3. Create your shopping list.
Don’t just go to the supermarket and grab a bunch of keto-compliant items that you think will make a meal. Oftentimes, they don’t add up to a satisfying dinner. Do plan your meals for the week—in detail—and go grocery shopping armed with that list. That way, you’ll know you have everything you need, and you’ll be more likely to stick to your plan. (Don’t forget to add the aforementioned hero foods to that list!)
4. Write out your weekly calendar.
Seeing your week on paper is eye-opening. Being able to figure out when you’re eating out, what days you’re going to need to pack a lunch (instead of relying on leftovers), and when you may have to be on the baseball field with your little one after work (prime time for hanger strikes) is going to allow you to be more prepared when it comes to your meals and even snacks. It’s all about taking the guesswork out, even if that means a little more work in advance.
Sample List of Meals for the Week
Now, it’s time to get cooking. Here are some great keto-friendly options you can make completely (or at least prep parts of) in advance.
Breakfast prep doesn’t get much easier. Throw your meat and/or veggies into your muffin pan, crack an egg over it (or crack several eggs in a bowl and scramble, then pour), and in just a few minutes, breakfast is served—and set for the week. You can make a couple batches (and several different flavors at once) and keep these in the fridge to grab-and-go all week. Get the Egg Muffins recipe.
Stock up on coconut flour and almond flour and make a big batch of these in advance to store in the freezer for those sweet-over-savory mornings. Add nut butter and some fresh berries for a filling and delicious roll-up that won’t take much time at all. Get the Keto Paleo Pancakes recipe.
Bulletproof coffee is a keto thing, and an easy, filling liquid breakfast, but sometimes you don’t even have time to measure and mix butter and coconut oil in the morning. Enter these make-ahead pods that you just pop in your blender with some freshly brewed coffee (instant coffee works too) and you’re out the door in no time, without having to hunt down your measuring spoons. Get the Bulletproof Coffee Drops recipe.
Yes, you can have a cocktail on keto, so not all is lost. Especially if you’re imbibing with this keto Bloody Mary. Still spicy and tangy, this is the perfect accompaniment to any keto brunch. And naturally, you can mix it up (without the alcohol) ahead of time, so all you have to do on Sunday morning is pour. Get the Keto Bloody Mary recipe.
Fat bombs will become your best friend, and they’re endlessly adaptable. Make a batch at the beginning of the week and keep them on hand for all snack attacks. Get the skinny on fat bombs.
Sure, you can buy cheese crisps in most stores, but they’re so easy to make at home, you should add them into your meal prep planning. They’re great as a substitute for chips, or crumbled over salads, soups, etc. Stored in an airtight container on the counter, they will lose crispness over time, but will still taste good (and if you’re near an oven or toaster oven, you can re-crisp them if need be). Get the Baked Cheddar Parmesan Crisps recipe.
Lunch & Dinner:
A keto staple, riced cauliflower can be turned into just about anything (including cauliflower pizza crust), but cauliflower fried rice should definitely be in your meal rotation. Add different proteins or shrimp for a completely different flavor every time. Or keep it plain and simply top it with something different several times during the week for a bunch of lunches and dinners with a filling, keto-friendly base and enough flavor variety to keep you happy. Get the Cauliflower Rice recipe.
This Whole30-compliant slow cooker BBQ beef is perfect for those on keto as well. The sauce is made with tomato paste, vinegar, and a few spices and tastes like some seriously good barbecue. Sub out beef for pork, if desired, or make a big batch of chicken (and change up the seasonings however you like too). You’ll end up with a big batch of protein you can serve in several different ways throughout the week: with shredded cabbage and your favorite keto-compliant mayo (or vinegar, depending on your preference!) for a meal you feel like you shouldn’t be eating, but totally can. Stuff it into baked sweet potatoes or avocado halves for a self-contained supper; put it on the cauliflower rice mentioned above; make lettuce wraps; or even make keto tacos with baked cheese crisps in place of the usual tortilla shells. Get the Slow Cooker BBQ Beef recipe.
While this recipe calls for white wine, subbing in keto-compliant chicken stock works just as well. Additionally, you can skip the pan and add the lemon, butter, salt, and parsley directly to the fish and put on a baking sheet in the oven—plus some chopped veggies tossed in the same pan—for a quick, healthy, keto-compliant meal. You can prep these and other sheet pan meal ingredients in advance at the start of the week, but even if you chop everything and assemble them last-minute, they’re still quick and easy—and you can double the batch to ensure lunch the next day (either eaten as-is, or repurposed on top of a salad, in a keto wrap, in an avocado boat, etc.). Get the Easy Salmon With Lemon and Capers recipe.
Pro tip: Engage a fabulous fish delivery service like Sitka Salmon Shares and always have fresh wild Alaskan salmon (an ideal keto food) on hand.
What is life without dessert? Not a life we want to live for long! This keto-compliant Italian cream cake is so good, you won’t know you’re putting your body into ketosis. And if you make it at the start of the week, you can cut off a slice every day for a sweet finish. Get the Keto Italian Cream Cake recipe.
If you prefer frozen treats, consider making a batch of coconut milk-based keto ice cream before your week begins, and you’ll be able to satisfy any sweet cravings as soon as they hit—without wrecking your keto commitment—because, of course, you planned ahead. Get the Keto Ice Cream recipe.
Keto Meal Prep by Liz Williams, $11.52 on Amazon
Even more tips, tricks, plans, and recipes to keep you on track.
What’s your favorite keto meal prep tip, trick, hack, or habit? Let us know in the comments!