How to meal prep for the week - Keto style

How to meal prep for the week - Keto style

Take the stress out of cooking and the joy back into eating as you embark on your Keto diet journey!

The Keto diet is one of the most popular diets in today’s day and age. It’s essentially a low-carb high-fat diet, sort of similar to the Atkins diet. This means you’ll be eating a lot of fatty meat (yums!). But it’s not exclusive to just meat, as there are plenty of foods for a vegetarian keto diet. The key is making sure you’re eating enough fats. If you’re just starting your keto journey or have been trying for a while, then you might consider making the diet with these keto meals for a week that you could cook ahead of time in order to save time!

Keto meals for a week

Before you get started, you should get your recipes organised and plan for the week ahead. Bulk prepping your meals means you’ll be eating the same things several times that week. So instead of having to cook from scratch at each mealtime, you will have the meal cooked that just needs to be re-heated, or assembled from prepared components.

Once the ingredients have been purchased, spend a couple of hours on Sunday night preparing by slicing and dicing the produce. Then you can cook in bulk. All that’s left is to divide the food into containers for the separate days and you’re set for the week!

Breakfast

keto meals for a week

Image | allrecipes.com.au

When planning keto meals for a week, you should try to limit your breakfast choices to keep it consistent and eat it daily. It removes any uncertainty and requires less time to prepare as you get better at cooking it.

For our weekly plan, we’ve chosen scrambled eggs. But you can swap that for anything you’re comfortable with making depending on your time and dietary requirements.

Lunch

For our lunchtime keto meals for a week, we’ve gone ahead with two options that can be eaten hot or cold.

keto meals for a week

Image | The Iron You

The first option is a salmon, avocado and arugula salad with lemon dressing. The recipe is very simple to make since you just need to cook the salmon and make the sauce. Both can be stored until you’re going to make it in the morning, but that just involves tossing the salad together with the other ingredients.

keto meals for a week

Image | Cafe Delites

The second choice is a chicken cucumber avocado salad. It’s similar to the previous recipe, except you replace the salmon with roast chicken and add cucumber in the mix!

Dinner

You have a bit more time and flexibility with dinner. But you also don’t want to be slaving away in the kitchen for the meal each night – that would defeat the point of preparing keto meals for a week!

We’ve got three recipes to propose for your evening meal.

keto meals for a week

The first is steak fajitas. But instead of using a wrap to hold the ingredients, the steak itself will be the meaty tortilla substitute. You can wrap peppers and onions in the steak and it will only take a few minutes to cook!

keto meals for a week

Image | littlespicejar.com

When you cook your salmon, you could split into two batches. For this dinner recipe, it’s extremely simple. Garlic butter baked salmon is cooked in aluminium foil and is pretty hands-free! You could marinate the salmon and store it in separate freezer bags, taking it out the night you intend to cook and eat it. Serve with a side of sauteed asparagus.

keto meals for a week

Image | skinnytaste.com

The final recipe we suggest for your keto meals for a week is Chicken and Asparagus lemon stir fry. Once again, the emphasis is on how easy it is to make. It’ll only take 30 minutes from prep to plating up.

 

Here’s a proposed schedule for your keto meals for a week.

  Breakfast Lunch Dinner
Day 1 Scrambled eggs

Black Coffee

Salmon, avocado and arugula salad Steak Fajitas
Day 2 Scrambled eggs

Black Coffee

Chicken, cucumber and avocado salad Garlic butter baked salmon
Day 3 Scrambled eggs

Black Coffee

Salmon, avocado and arugula salad Chicken and Asparagus lemon stir fry
Day 4 Scrambled eggs

Black Coffee

Chicken, cucumber and avocado salad Steak Fajitas
Day 5 Scrambled eggs

Black Coffee

Salmon, avocado and arugula salad Garlic butter baked salmon
Day 6 Scrambled eggs

Black Coffee

Chicken, cucumber and avocado salad Chicken and Asparagus lemon stir fry
Day 7 Scrambled eggs

Black Coffee

Salmon, avocado and arugula salad Steak Fajitas

Written by

Vinnie Wong