The Ultimate Keto Meal Plan
The Ultimate Keto Meal Plan For People Who Hate Cooking
Keto diets have been gaining in popularity and have plenty of health benefits, like weight loss and better brain function. But sticking to the diet can be hard when you don’t know how to make all of your meals keto-friendly, especially if you don’t enjoy cooking or you’re not used to eating lots of fat on keto. Don’t worry; I’ve got you covered with this ultimate keto meal plan that anyone can follow.
How to meal prep
You’ve probably heard of meal prep, but what exactly is it? Simple. It’s prepping everything you need for your meals in advance so that you have one less thing to worry about during a busy week. Basically, all you have to do is grab and go. If you hate cooking or eating out every night but still want to stick with your keto diet, a meal-prep approach may be right for you.
What you need for your keto kitchen
A decent oven, a grill, and as many induction burners as you can afford. The benefit of keto is that it really doesn’t require much cooking; you just need to know how to make simple meals quickly. Almost every single recipe out there for keto contains eggs, bacon, butter, or cream — all foods that taste better cooked with high heat. It makes no sense to have $10,000 worth of appliances in your kitchen if they never get used. Better to go with fewer but higher quality items that are known for their robustness: Le Creuset pots, All-Clad pans, Breville induction burners (they actually list temperature settings on their website), etc.
Breakfast foods
Choose from two eggs cooked any way, two strips of bacon or sausage links and a small handful of unsalted nuts. Save your cheese for later in the day. One hard-boiled egg packs less than 70 calories and plenty of fat and protein. Two slices of turkey bacon have 100 calories and one gram of saturated fat; two pork sausage links have 110 calories, zero saturated fat and seven grams of protein. If you're craving saltier options, substitute an ounce of shredded cheddar for each slice of bacon.
Lunch foods
If you need a fast, high-protein lunch on your keto meal plan, try to use full-fat dairy products. Opt for hard cheeses or deli meat instead of salad dressings to flavor your food without adding sugars. Eggs, chicken and fish are also quick sources of protein when you're in a rush. If you're going low-carb, cook up a batch of our easy chicken recipes for dinner and pack some leftovers for lunch.
Dinner foods
While you’re following your keto meal plan, it’s wise to keep carbs low, especially at dinner time. Instead of white potatoes and quinoa, opt for green veggies like broccoli or zucchini and sweet potatoes for your carbohydrate sources. Also, avoid starchy sauces such as tomato sauce because they are full of natural sugars and carbohydrates that will prevent you from reaching ketosis.
Snacks and desserts
High-fat, low-carb snacks are where keto dieters find their salvation. With options like cheese, nuts, and jerky all just a handful of grams of carbs away, it’s possible to stay in ketosis without giving up treats altogether. These five keto snacks are top-notch. Eat them alone or pair them with a side of non-starchy veggies for an extra punch of nutrition.