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).
Build-a-Bowl
1. Leafy Base
First, you’re gonna want to lay down a bed of nutrient-dense green leafy’s such as:
Arugula
Beet greens
Cabbage
Endive
Spinach
Kale
Mustard greens
Romaine
Swiss chard
Turnip greens
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.
Why?
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
Animal organs (liver, heart, kidneys)
Beef (fatty cuts such as ribeyes or short ribs are best)
Bison
Chicken (all parts— skin, thighs, legs and breasts)
Duck
Eggs (including the yolk)
Elk
Goat
Hens
Lamb
Pork (belly, chops, bacon)
Sausage
Turkey
Unadulterated whey protein powder
Venison
Pescatarians
Ahi
Anchovies
Clams
Crab
Mackerel
Mahi mahi
Mussels
Oysters
Rainbow trout
Salmon
Sardines
Scallops
Shrimp
Tuna
Walleye
Vegan/Vegetarian
Cashews
Chia seeds
Hemp seeds
Macadamia nuts
Pecans
Seitan
Tempeh
Tofu
Walnuts
Whole fat cheese
3. Smart Carbs
The next step is to select some smart carbs— which means— low-carb veggies and low-sugar fruit.
Artichoke
Asparagus
Bell peppers
Berries
Brussels sprouts
Cabbage
Celery
Cucumbers
Eggplant
Endive
Fennel
Green beans
Green leafy’s
Micro greens
Mushrooms
Radish
Sprouts
Tomatoes
4. Healthy Fat
Finally, it’s time to add in some healthy fat such as:
Avocado
Cheese (preferably raw)
Nuts (pistachio, pine, pecans)
Pesto
Salad dressing (homemade or Primal Kitchen)
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.
Inspiration
Cottage Cheese with Balsamic Glaze
Pork Sausage with Lemon Chipotle Aioli
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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