Keto Meal Prepping

Time-Saving Strategies for Busy Professionals

Published 2024-11-16 11:48:41 • 6 Minute read

Staying committed to a keto diet can feel challenging when you’re juggling the demands of a busy schedule. The solution? Strategic meal prep! By dedicating a little bit of time each week, you can simplify your week and ensure that you have healthy meals on hand to fill you up that don’t break your diet. Below we’ll go over some practical tips to make meal prep easier, from bulk cooking proteins to creating grab-and-go lunches that don’t feel boring.

Keep reading to learn how to make your keto journey even easier during busy weeks!

The Benefits of Keto Meal Prep

Meal prep is about more than just saving time, it’s a game-changer for staying on track with your diet when time is a luxury. By preparing your ingredients and meals ahead of time, you can avoid the temptation of high carb convenience foods, save money by reducing food waste and skipping takeout, and ensure your meals are packed with the nutrients your body needs to stay on-the-go and in ketosis.

Batch Cooking Keto Proteins

Proteins are a staple of the keto diet, keeping you full and satisfied while supporting muscle health and growth. Batch cooking your proteins at the start of the week ensures you’ll always have a ready-to-go base for your meals, and it’s easy to switch up the other aspects to make sure you don’t get bored of eating the same old meal every day.

1. Chicken – Bake or grill a large batch of chicken breasts, thighs, or drumsticks. Season them with keto friendly spices like garlic, paprika, and rosemary. Once cooked, shred or dice them for salads, wraps, and stir fries. By marinating the chicken in a couple of different sauces and spices, you can mix up flavours throughout the week to keep meals interesting.

Check out this recipe for One Pan Keto Cheesy Jalapeno Chicken.

2. Beef – Prepare ground beef with taco seasoning for lettuce wraps or low carb bowls. Cook steaks or roasts in bulk, slicing them thinly for quick meals.

Check out this recipe for Low Carb Satay Beef Meal Prep.

3. Fish – Bake salmon fillets or cod with olive oil, lemon, and herbs. Store in an airtight container for easy pairings with vegetables or salads.

Check out this recipe for Ginger and Soy Salmon En Papillote.

Some of Our Favourite Picks

• Siip Instant Broth-To-Go – Perfect for adding extra protein to your keto shakes or meals.
• San Remo Heat-and-Serve Canned Soups – A convenient, pre-made option for days when you need a quick, warm meal.

Bulk Prepping Low Carb Vegetables

Vegetables are essential for fibre, vitamins, and minerals on a keto diet. Prepping them in advance and in bulk helps to ensure they’re always ready and available for meals on the go.

1. Chop – Dice cucumbers, celery, and bell peppers for snacks and salads.
2. Roast – Toss broccoli, cauliflower, zucchini, and asparagus in olive oil, salt, and pepper. Roast them in the oven for a flavourful side dish.
3. Sauté – Cook spinach, kale, and mushrooms in butter or avocado oil for a quick, nutrient-dense base.

Don’t forget to have fun and experiment with different spices and cooking techniques to see what you prefer!

Some of Our Favourite Picks

• Nuco Coconut Wraps – Use these low carb wraps to create veggie-filled wraps paired with your batch cooked proteins.
• Carbonaut Keto Friendly Hamburger Buns – These keto-friendly buns are perfect for turning roasted veggies and proteins into satisfying sandwiches.

Make Ahead Keto Sauces and Dressings

Homemade sauces and dressings are the secret to transforming simple ingredients into restaurant quality meals. However, many store-bought dressings and sauces are full of carbs, calories, and sugar! Making your own or buying them from a dedicated keto or health food store is the best way to ensure you’re not accidently breaking your diet.

Prepare these sauces in advance to enhance your dishes effortlessly.

1. Ranch Dressing – Blend mayonnaise, sour cream, garlic, dill, and parsley for a creamy, keto-friendly dip.
2. Keto Pesto – Combine basil, garlic, olive oil, Parmesan cheese, and nuts (like walnuts or macadamias) for a versatile sauce.
3. Asian-Inspired Sauce – Mix tamari, sesame oil, garlic, ginger, and a touch of low-carb sweetener for stir-fries or marinades.

Some of Our Favourite Picks

• Hughes Sugar-Free BBQ Sauce – Perfect for glazing proteins or adding a smoky flavour to your proteins, wraps, and bowls.
• Wild Tusker Organic Virgin Coconut Oil – A clean, keto-friendly base for your homemade dressings.

Use Slow Cookers and Pressure Cookers to Save Time

Hands off cooking devices like slow cookers and pressure cookers can save you a ton of time in the kitchen while allowing you to run multiple appliances at a time and make meal prepping or batch cooking a breeze!

1. Slow Cooker – Use it to prepare keto classics like beef stew, pulled pork, or chicken curry. Set it in the morning and return home to a delicious, warm meal.
2. Pressure Cooker – Quickly cook keto-friendly soups, chili, or bone broth. These appliances are great for prepping large quantities in a fraction of the time.

Some of Our Favourite Picks

• Bone Brewhouse Instant Chicken Bone Broths – Use it as a soup base or enjoy as a warming drink for added collagen and nutrients.
• San Remo Bouillon Cubes – Another great option for enhancing your soup base, these bouillon cubes make flavouring your soup and stews simple and delicious.

Properly Store Prepped Ingredients for Maximum Freshness

Proper storage is essential for keeping your prepped meals and prepped ingredients fresh throughout the week.

1. Use Airtight Containers – Store cooked proteins, roasted veggies, and sauces in airtight glass or BPA-free plastic containers.
2. Label and Date – Clearly label each container with the contents and preparation date.
3. Freeze When Needed – Divide cooked proteins and sauces into smaller portions and freeze what you won’t use within three days.

Looking to Meal Prep Like a Pro?

If you don’t already own one, investing in a chest freezer is an amazing way to maximize freezer space and allow you to freeze many meals at a time, allowing you to have more freedom in variety and choice throughout the week. If you meal prep steak stir fries one week, and BBQ chicken the next, you can freeze most of the portions, saving them for weeks or months down the road. This helps to ensure you can enjoy variety of meals without having to make a huge amount of food and dishes every week!

Quick Assembly Ideas for Grab-And-Go Keto Meals

When your ingredients are already prepped and cooked, assembling meals becomes a breeze. It’s more about mixing and matches different ingredients each day to add variety and excitement into your week! Here are some easy ideas:

1. Salad Jars – Layer chopped veggies, proteins, and keto dressing in a mason jar for a portable, fresh lunch.
2. Soup Jars – Similar to salad jars, assemble veggies, protein, and a bouillon cube in a mason jar for a delicious, warming lunch. When you’re ready to eat, simply boil a kettle and fill the jar with hot water!
3. Lettuce Wraps – Use a large romaine or butter lettuce leaf to create wraps filled with the protein of your choice and roasted veggies. These lettuce wraps are also a great way to still enjoy some of your old favourites like cheeseburgers and burritos.
4. Low Carb Bowls – Combine roasted veggies, fresh vegetables, protein, and a dollop of keto-friendly sauce over a bed of cauliflower rice.

Some of Our Favourite Picks

• Healx Foods Handcrafted Healthier Fries – Delicious as a snack on their own or to add more vegetables to any meal!
• Tova Carbalose All Purpose Baking Flour – Perfect for baking a quick keto bread to pair with your meals.

Planning a Week’s Worth of Keto Meals

Planning ahead helps to ensure a variety of different meals, as well as helping you avoid breaking your diet due to stress or lack of time. Here is a simple process to follow to help you plan for success!

1. Set Your Menu – Planning ahead is key to not getting overwhelmed or breaking your budget while grocery shopping. Decide on 2-3 proteins, 3-4 vegetables, and 2 sauces or dressings for the week. If you’re looking to save on your grocery bill, try to plan these choices around sales and seasonality.
2. Choose Meal Themes – Assign themes like Mexican Night (taco bowls with guacamole) or Italian Night (zucchini noodles with homemade Bolognese).
3. Prep on the Weekend – Dedicate a few hours on Sunday to cooking, chopping, and portioning. This will make the rest of your week go much smoother!
4. Leave Room for Leftovers – Repurpose dishes into new meals, like turning roasted chicken into a chicken salad.

Additional Time Saving Keto Hacks

1. Double Up on Recipes – Always cook double or triple portions of soups, casseroles, or stews for freezing and enjoying later.
2. Snack Prepping – Portion nuts, cheese, and keto-friendly chocolate into small bags for grab-and-go snacking.
3. Keep Emergency Meals on Hand – Stock your pantry and fridge with keto-friendly pre-packaged options like soups, jerky, and protein bars for busy days.

Some of Our Favourite Picks

• Quest Protein Bars – A convenient, keto-friendly snack for busy days.
• Enlightened Low Sugar Ice Cream – Keep this guilt free treat in your freezer for when cravings strike.

Keto Meal Prep Doesn’t Need to be Complicated

With strategies like batch-cooking proteins, prepping vegetables, and utilizing time-saving tools, you can enjoy delicious keto friendly meals all week long, even with a hectic schedule!

Low Carb Grocery gives you access to high-quality products that make meal prep even easier. Did you know that we offer free shipping on all orders Canada-wide over $99? By planning ahead, you’ll stay committed to your diet goals, saving you time, helping you stick to your budget, and reducing your stress, all while savouring every bite!

Start your keto meal prep journey today – your future self will thank you!

Did you know that the Low Carb Grocery offers FREE Canada wide shipping on all orders over $99 and free local GTA shipping for all orders over $69!

Shop Low Carb Grocery now.