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The EASIEST Keto Meal Prep

Go ahead and lay it on me— I’m all ears.

“But Katie, you just don’t get it. First I’ve got to pick up the kids from school, and then there’s basketball and ballet. Let’s not forget the fundraisers, and parent-teacher conferences. And don’t even get me started on social engagements— cookouts, happy hour with the ladies, date night with the hubs, and God forbid I get a minute to myself to slam a glass of wine in complete and utter silence.”

I get it. You’re overbooked and understaffed. But let’s face it, it’s taking a toll on your health.

And if you think you’re short on time now, imagine how you’re gonna feel when your adrenals are shot and you’re winded walking up the damn stairs. Here’s the thing, heathy eating doesn’t need to be this painful and arduous experience. It just takes a bit of strategy and preparation. So let’s begin with the preparation. The following are 3 prep tips to set you up for ultimate dietary success.

3 Prep Tips to Set You up for Ultimate Dietary Success

1. Prep the Produce

Veggie prep may be the longest and most painful part of the prep work, but it’s absolutely imperative! If you buy pre-cut and washed organics you can cut your prep work in half. There are all sorts of pre-prepped options at Whole Foods, Trader Joes or other local grocery stores— just expect to pay for the labor. I generally choose to wash and manicure veggies myself and sweeten the deal with a glass of wine while working.

2. Present the Produce

I can’t tell you how many bags of wilted produce I’ve trashed because there’s WAY too much going on in my fridge. I would forget all about the parsley, cucumber and ginger because they were tucked away in some remote corner of my crisper. Place your produce in glass jars, so it’s visible and appealing.

How frustrating is it to try and put together a well-composed outfit when all your clothes are thrown about your room? The experience is much more enjoyable when your closet is neat and orderly— the same goes for cooking and preparing food.

3. Prepare for Failure

When you’re ravenous, all interest in cooking goes out the window. You’re likely to reach for whatever’s easiest: packaged, processed, prepared, pasturized— don’t care— you’re going to stuff your face with the least amount of effort.

For these occasions, it’s important to make sure your kitchen is stocked with healthy prepared or packaged food products at all times.

On to the strategy.

For some, weekly meal prep is the way to go. Cook once, eat 7 times. I think this strategy is great— in theory. Realistically, it just doesn’t work for me. For one thing, I never know what I’m going to be in the mood for, so I find my meals often go unopened due to my hankering for something specific on the days I’m supposed to be eating my prep. What’s more, I just can’t wrap my head around week-old, twice-cooked broccoli— woof!

My go-to strategy is to build-a-bowl. It’s quite simple actually, it involves a glass Pyrex bowl (with a plastic lid), clean protein, healthy fat, and smart carbs. If your veggies are pre-prepped this whole process shouldn’t take longer than 20 minutes (clean up and all).


1. Leafy Base

First, you’re gonna want to lay down a bed of nutrient-dense green leafy’s such as:

  1. Arugula

  2. Beet greens

  3. Cabbage

  4. Endive

  5. Spinach

  6. Kale

  7. Mustard greens

  8. Romaine

  9. Swiss chard

  10. Turnip greens

  11. Watercress

For you keto enthusiasts— I’d recommend omitting green leafy’s from your carb count. First off, they’re extremely low in carbs to begin with. Second, they’re high in fiber, which means improved digestion, relieved constipation and prolonged satiety— yes please!

2. Clean Protein

Next, it’s time to lay down some clean protein.

If you’re not 100 about purchasing organic and unadulterated products— that’s okay. However, protein is where I would encourage you to be as vigilant as possible.

Food labels are especially important when it comes to animal products.


Because, not only have our commercial farms gotten WAY outta control in terms of animal cruelty; they’re also contaminating the meat with unnatural corn feed, harmful hormones and antibiotics. I strongly suggest you to strive for consciousness in your choices. That means purchasing organic, pasture-raised, grass-fed, nitrate, hormone and antibiotic-free meat.

Conscious Carnivores

  1. Animal organs (liver, heart, kidneys)

  2. Beef (fatty cuts such as ribeyes or short ribs are best)

  3. Bison

  4. Chicken (all parts— skin, thighs, legs and breasts)

  5. Duck

  6. Eggs (including the yolk)

  7. Elk

  8. Goat

  9. Hens

  10. Lamb

  11. Pork (belly, chops, bacon)

  12. Sausage

  13. Turkey

  14. Unadulterated whey protein powder

  15. Venison


  1. Ahi

  2. Anchovies

  3. Clams

  4. Crab

  5. Mackerel

  6. Mahi mahi

  7. Mussels

  8. Oysters

  9. Rainbow trout

  10. Salmon

  11. Sardines

  12. Scallops

  13. Shrimp

  14. Tuna

  15. Walleye


  1. Cashews

  2. Chia seeds

  3. Hemp seeds

  4. Macadamia nuts

  5. Pecans

  6. Seitan

  7. Tempeh

  8. Tofu

  9. Walnuts

  10. Whole fat cheese

3. Smart Carbs

The next step is to select some smart carbs— which means— low-carb veggies and low-sugar fruit.

  1. Artichoke

  2. Asparagus

  3. Bell peppers

  4. Berries

  5. Brussels sprouts

  6. Cabbage

  7. Celery

  8. Cucumbers

  9. Eggplant

  10. Endive

  11. Fennel

  12. Green beans

  13. Green leafy’s

  14. Micro greens

  15. Mushrooms

  16. Radish

  17. Sprouts

  18. Tomatoes

4. Healthy Fat

Finally, it’s time to add in some healthy fat such as:

  1. Avocado

  2. Cheese (preferably raw)

  3. Nuts (pistachio, pine, pecans)

  4. Pesto

  5. Salad dressing (homemade or Primal Kitchen)

  6. Seeds (pumpkin, hemp, chia)

I recommend seasoning your bowl before packing it to-go, and bringing the dressing along separately— that way you won’t have the “soggy salad” excuse to justify your run to Chipotle in lieu of eating your home-packed lunch.

And just in case you’re looking for a little inspiration, I’ve listed a few of my favorite build-a-bowl recipes down below. I hope you enjoy them as much as I do.


Cottage Cheese with Balsamic Glaze

Pork Sausage with Lemon Chipotle Aioli

Primal Caesar Salad

Buffalo Chicken Salad

Endive + Raspberry Salad with Vanilla Bean Vinaigrette


Whether you’re well-versed or brand spankin’ new to keto life and looking for some help, you should check out Katie’s coaching program. Coach Katie lives keto all day, errryday. She keeps up to date on the latest science, so you don’t have to. But more importantly, she addresses your specific goals to help you achieve ultimate success on your keto journey. And it’s always better to have someone in your corner, guiding you along. So if you’re ready for total life transformation and ultimate keto success, schedule your FREE initial keto consultation today!

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#ketodiet #ketocrush #mealprep #ketofam #ketocoach #ketofriendly #primaldiet #alkalinediet #ketonewbie #ketoaf #ketocommunity #ketoforbeginners

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