Easy Keto Meal Prep Ideas

The keto diet has been gaining a lot of attention recently, and for good reasons - it is a simple, satisfying, effective style of eating (that allows for a lot of eggs and cheese!)

At its core, the keto diet aims to push you into a state of ketosis, making you use ketones for energy. This happens because you’re drastically reducing your carb intake (below 10% of total calories) which also depletes your glycogen stores.

To some of you, this might sound counterproductive, but the keto diet is just a variation of the ‘if it fits your macros (IIFYM)’ style of eating. The main difference is that on the keto diet, you eat very few carbs and your fat intake is increased. This gives your body a steady stream of energy throughout the day (there are no energy highs and crashes, commonly seen in carb-rich diets) and each meal is more satisfying and more filling (both protein and fats take longer for the body to break down into usable energy).

With that said, if you want to ensure that you stay on track with your diet and goals, you need to plan. This is where keto meal prep comes to the rescue.

Today, we’ll take a look at four easy keto meal prep ideas to include in your diet.

​1. Low-Carb Egg Muffins

Here’s what you’ll need for this recipe:

• ½ onion, sliced

• ¾ cup red bell pepper, chopped

• 1 tbsp olive oil

• 8 medium eggs

• ¼ cup milk

• Salt & black pepper

Directions:

1. Preheat the oven to 350 ° F (175 ° C) and oil up a muffin tin.

2. Put the eggs in a large bowl along with the salt, pepper, and milk. Whisk well.

3. Add the onions and bell pepper and continue to whisk until everything is well mixed.

4. Pour the mixture evenly into the tin. It should be enough for 12 muffins.

5. Bake for 16-20 minutes. Take out and let them cool for a bit.

6.  Enjoy!

​2. Keto Bread

Here’s what you’ll need:

• 1 ¼ cup almond flour

• 5 tbsp psyllium husk powder

• 2 tsp baking powder

• 1 tsp salt

• 3 egg whites

• 2 tsp cider vinegar

• 1 cup hot water

Directions:

1. Preheat the oven to 350 ° F (175 ° C) and mix dry ingredients in a bowl.

2. Add the hot water, egg whites, and vinegar to the mix while beating with a mixer for 30-40 seconds.

3. Moisten your hands and make 1-6 pieces of dough (personal preference).

4. Place each piece on a greased baking sheet and pop in the oven for 50-60 minutes.

5. Enjoy as a side of a meal or with nut butter!

​3. Veggie Omelette

Ingredients:

• 3-4 whole eggs

• 1 tbsp olive oil or cooking spray

• 2 oz cooked chicken, ham, or sausage, chopped

• ¼ cup red bell pepper, chopped

• 2 oz cheese, chopped

Directions:

1. Oil up a pan and set on medium heat.

2. Meanwhile, add eggs, chicken, bell pepper, and cheese in a bowl.

3. Whisk for a minute, pour the mixture in the heated pan and cook for 2-3 minutes.

4. Once the bottom is cooked, gently fold in half and cook for 1-2 minutes more.

5. Let it cool a bit and enjoy!

​4. Low-Carb Meat Pie

What you’ll need:

• ½ onion, chopped

• 1-2 garlic cloves, finely chopped

• 2 tbsp olive oil

• 20 oz ground beef, pork, or lamb

• 4 tbsp tomato paste

• Salt & pepper

• ½ cup water

​For the crust:

• ¾ cup almond flour

• 4 tbsp coconut flour

• 1 tbsp psyllium husk powder

• 1 tsp baking powder

• 3 tbsp olive oil

• 1 egg

• 4 tbsp water

• Pinch of salt

Directions:

1. Preheat the oven to 350 ° F (175 ° C).

2. Fry the onion and garlic over medium heat for a few minutes. Add ground meat, salt, and pepper.

3. Add tomato paste and water. Lower heat and leave to simmer for 18-20 minutes.

4. Meanwhile, mix crust ingredients in a food processor for a few minutes until thick consistency forms.

5. Spread the dough in a deep-dish pie pan and along the sides. Bake the crust for 10-15 minutes.

6. Take it out of the oven and place the meaty middle in the crust. Put a layer of shredded or diced cheese on top and pop in the oven for 30-40 minutes.

7. The pie is done once the top turns golden brown.

8.  Let it cool and enjoy!

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What Should I Eat on the Keto Diet?

Everyone’s talking about the keto diet right now. People ask us all the time if it’s really different than IIFYM… and it’s not.

It has a different macro ratio split, but ultimately you are still tracking your macros and eating the foods you want to eat inside those ratios.

How do you calculate keto macros?

It varies from person to person (and expert to expert), but usually the macro ratio falls within the following range:

• 60-80% of calories from fat
• 15-30% of calories from protein
• 5-10% of calories from net carbs (net carbs are your grams of carbs minus the grams of fiber… so you can still eat lots of veggies!)

Regardless of the ketogenic macro ratio you use, your goal should be to eat as few carbs as possible, and the carbs you do eat should be high in fiber.

Why should you consider a ketogenic diet?

Your body uses carbohydrates (sugar) as fuel. By strictly limiting your carbohydrate intake you can force your body to burn fat instead.

This new energy will come from a high fat diet, but also from your stores of body fat! Simply put, a ketogenic (or keto) diet is one which converts your body from burning sugar to burning fat.

What are ketones?

Once your body begins to burn fat as fuel it will produce ketones as a byproduct. Your body is then said to be in a ketogenic state.

Ketones promote brain function, and as an added bonus, excess ketones are not stored by your body, but excreted in your urine.

Ketogenic diet and insulin levels

A ketogenic diet also controls insulin levels and eliminates insulin swings.​

Insulin moves sugar (glucose) through your bloodstream and into your muscles and eventually to your liver to be stored as glycogen. Unfortunately, once your muscles and liver are “full” insulin promotes the storage of excess carbs as body fat.​

Controlling your insulin levels through a strict, low carbohydrate diet can keep your body in fat burning mode… though it can be really hard to maintain that low level of carbs, which can make the ketogenic diet hard to maintain.

What to Eat on a Keto Diet:

Meat and Poultry

Meat and poultry form the base of any ketogenic pyramid. Choose grass fed and free range beef, pork, chicken, turkey and wild game whenever possible.

Eggs

One large egg contains less than 1 gram of carbohydrate and 6 grams of protein, the ideal food for any ketogenic diet.​

Eat the entire egg, many of an egg's nutrients are found in the yolk.

Seafood

Fish and shellfish are also ketogenic foods. Salmon, catfish, sardines, mackerel and similar fatty fish are very high in healthy omega-3 fatty acids. Shrimp and crab contain little to no carbs, while clams and mussels are relatively high in carbs.

Cheese

Cheese is nutritious, delicious, low in carbs and high in fat… perfect for a ketogenic diet.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are natural, high-protein foods that do contain carbs, but can be included in your ketogenic diet. Both decrease appetite and promote the feeling of fullness and can be easily flavored with cinnamon and nuts.

Nuts and Seeds

Nuts and seeds are healthy, high-fat, high-fiber and low-carb foods.

Low-Carb Vegetables

Non-starchy, fibrous vegetables are low in calories and carbs while being high in fiber. Choose fresh or frozen asparagus, bean sprouts, Brussels sprouts, broccoli, cauliflower, celery, greens (collard, kale, mustard, turnip), peppers, radishes and salad greens (endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress).

Avocados

Avocados contain only 2 grams of net carbs per serving (half of a medium avocado) and are high in fiber and healthy omega-3 fatty acids.

Berries

Most fruits are much too high in carbs to include in your ketogenic diet, but berries are the exception.

Raspberries and blackberries contain more fiber than carbs and are loaded with antioxidants. Choose blackberries, blueberries, raspberries and strawberries.

If you're interested in the ketogenic diet, it can be a great way to kick off your fat loss journey.

The stricter rules of the keto diet can help people break some of their food habits (especially if high carb treats like cookies or cake are your vices) before moving to a more balanced If It Fits Your Macros ratio that includes carbs and is more sustainable.

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Top 9 Foods For Healthy Weight Loss During Menopause

During menopause, as a your body completes its fertile years, your hormone levels will start to fluctuate and you may experience symptoms like mood swings, hot flashes and weight gain. Your estrogen levels begin to drop and eventually reach an all-time low and stay there for the rest of your life. Low estrogen levels greatly increase your risk for health conditions like osteoporosis and heart disease.

Many of these symptoms can be addressed by making some simple changes to your eating habits and you might be able to ease a lot of the discomfort while keeping your body healthier as you age. Start with the most direct approach – reduce calories and focus on low-calorie, nutrient dense foods.

While this may seem like the hardest part, that’s actually where a macros-based diet shines. Committing to an IIFYM diet can help you succeed at losing weight during menopause, because counting your macros and planning your “treats” like pre-packaged junk foods, fried foods, alcohol and sugar, can help you eat them in moderation without feeling like you’re missing out.

And there are additional health benefits to focusing on lean proteins, fruits and vegetables as you get older… these foods can help reduce your risk of heart disease and improve cognitive brain function as you age.

Here are nine foods you should eat to improve your health and lose weight during menopause:

1. Dairy

​Your diet is probably low in calcium, even before menopause. Eat or drink two to four servings of dairy products or other calcium-rich foods a day. Calcium is found in foods like dairy products, fortified almond milk, fish with bones (sardines and canned salmon), broccoli, and legumes. Choose low-fat or skim dairy to receive the beneficial calcium without the calories.

2. Broccoli

​Broccoli is an often-overlooked source of usable calcium to boost your bone health. Pro tip: If you are concerned that broccoli will make you bloat, increase your Vitamin D intake to reduce the bloating.

3. Whole Grains

​Hormone fluctuation affects brain chemistry and the production of serotonin causing mild depression and cravings. Low serotonin levels lead to mood swings, but a carbohydrate-rich healthy snack like half of a toasted 100% whole grain bagel could be all it takes to boost serotonin levels and mood.

​4. Lean Proteins

​Iron-rich foods like grass fed red meat (or leafy green vegetables) are important as menopausal women are at risk for anemia and should be concerned about getting enough iron-rich foods. The B Vitamins provided by proteins also provide energy and regulate mood swings, while helping to stabilize blood sugar. Choose foods that are both high in B vitamins and lean protein.

5. Kale

​Iron-rich foods including kale and similar leafy green vegetables are also rich sources of iron and ideal for menopausal women who are at risk for anemia and are concerned about getting enough iron-rich foods without adding unnecessary calories.

6. Salmon

​Salmon and similar oily fish provide omega-3 fatty acids that help battle the mood swings many women experience during menopause. Salmon, mackerel, sardines, and cod also help provide energy and healthy fats while lowering LDL (bad cholesterol) and thereby lowering the risk of heart disease. Omega-3 has also been shown to reduce the frequency of hot flashes in menopausal women.

7. Blueberries

​Blueberries and berries in general can protect your brain by improving memory and possibly lowering the risk of Alzheimer's and dementia. Berries are a rich source of antioxidants including lutein and zeaxanthin, which have been shown to protect vision, brain function and memory. Berries also provide natural sweetness as an alternative to high calorie foods with added sugars.

8. Almonds

​Almonds (in moderation) are a healthy snack that provides protein, fats and trace minerals like manganese and copper. They are a great source of healthy omega-3 fats which help to counter the drying effects of diminishing estrogen levels. Almonds are high in magnesium, Vitamin E and riboflavin which support vascular health.

​9. Flaxseed

​Flaxseeds are packed with fiber, great for preventing heart disease and constipation. Flaxseeds also contain estrogen mimicking compounds that can help temper hormonal changes.

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