/ #meal prep #ketogenic 

How to Meal Prep on a Ketogenic Diet

The one thing that can either make or break Keto is

MEAL PREP!

Meal prep is a pain in my behind but it absolutely must get done, because if it doesn’t there’s just no way I’ll have time to cook every day. While the boys are in school and while baby is napping is when I start the meal prep process- yes, it is a process, and a complete nuisance.

Here’s how it’s done:

INSPECT / WASH / CUT / STORE all veggies and leafy greens I cannot tell you how many times I’ve found critters in the lettuce, dirt, bugs in my broccoli, etc. So now I go through each individual lettuce or vegetable and I inspect it in detail (you have to look under the folds too) and then I wash it and cut it and then store it. For lettuce, depending on how big my batch is, it pretty much takes up an entire hour. Call me OCD but you don’t want to come across and aphid in your salad. Yuck.

lettuce_aphid

prep_lettuce

prep_broccoli

Doing all this makes it easy to whip up a salad in no time. Top with low carb and full fat salad dressing and you’ve got a delicious dinner side.

Prepping MEAT: Different meats have different methods of prep. The meats that we eat the most are ground beef, chicken breast, flank steak and salmon.

I prep my ground beef by chopping up onions in a food processor and mixing the onions into raw meat with my hands (while wearing gloves). Then I add all kinds of seasoning to it, cover it up and put it in the fridge until dinner time when I’m ready to cook it. If I’m making meatballs or burgers I’ll add an extra step of rolling the meat into balls or patties and then will store it in the fridge.

prepping_ground_beef_keto

If I’m making taco beef I’ll make a bigger batch, cook it, and then store portions of two into ziplocks and will freeze them for those busy days when there’s no time to cook.

meal_prep_ground_beef

The way I prep salmon is by cutting it into strips of portions for two, and then coating each side with seasoning. Then I’ll put the portions into ziplocks and throw them in the freezer. Then on a day where we will have fish for dinner I’ll defrost it during the day, and throw it in the oven for 20 minutes.

For prepping the flank steak I like to cut the steak in half, and freeze both halves in separate ziplocks till I’m ready to use them. Then I’ll defrost it the night before, and I’ll prep it more early in the morning where I will cut it up into strips, mix the strips of steak with all kids of seasoning (it’s really all about the seasoning) and then throw it in the crockpot with other ingredients and cook it on low for 11 to 12 hours.

Prepping chicken is by far the easiest. I will usually just throw it in the crockpot along with other ingredients and will have it cooking for 8 hours. Then when it’s done I like to shred it, add salt and drench it in butter. Soooo good. If I’m making chicken stir fry I will chop up the chicken, coat it in seasoning and oil and store it in the fridge till I’m ready to fry it. For some reason, chicken does not taste good when it’s reheated the following day so for that reason we don’t keep it.

chicken_stir_fry

Prepping EGGS: Hubby ordered an instant pot so I’m SO EXCITED for it to arrive so I can start using it to make hard boiled eggs. If I know I’m having a super busy day I will make deviled eggs the night before, as they keep well in the fridge and are good eaten cold.

keto_deviled_eggs

What helps meal prep is having a MEAL PLAN. You can’t prep if there is no plan!

I have a white board calendar that I will use to plan dinners, because every day for lunch I pretty much eat the same thing- eggs.

meal_plan_calendar

About: Leila Rahmanian and Salar Rahmanian

Leila Rahmanian is married to Salar Rahmanian. They live in the San Francisco Bay Area and have three wonderful kids, two boys named Valentino Rahmanian and Caspian Rahmanian and a beautiful daughter named Persephone Rahmanian.