There are many great reasons to choose a ketogenic diet (and not just because Kim Kardashian recommends it). A keto diet is one that is high in fat, low in carbohydrate and moderate in protein in order to achieve a state called ‘ketosis’. With ketosis, the body is restricted from carbohydrates so much that it begins to break down stored fat into ketone molecules that then become the body’s main source of energy. This is great for weight loss purposes, and studies have shown that it can aid people with diabetes, epilepsy, high blood pressure and even certain types of cancer too. But what exactly is keto meal prep? What foods should we be incorporating into our diets? What other benefits are there of keto meal prep? In this blog, we give you the rundown of this fantastic diet and provide guidance on meals you can choose from our menu to help you live that keto life.
A ketogenic diet typically limits carbohydrates to 20–50 grams per day. While this may appear challenging, many nutritious foods can replace them, and these include:
Eggs, which have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, leading to lower calorie intakes for up to 24 hours
Cheese, which contains conjugated linoleic acid, which has been linked to fat loss and improvements in body composition.
High-quality ground beef.
Fish, such as salmon which is rich in B vitamins, potassium and selenium, yet virtually carb-free. In fact, salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people.
Nuts, seeds and nut butters.
Healthy oils such as olive and avocado. Olive oil, for example, is high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies.
Low carbohydrates veggies such as dark leafy greens, cauliflower and zucchini.
Sugar-free spices and herbs such as parsley, garlic, cinnamon, salt and pepper.
Let’s say your main goal is to lose weight. To start with, you should know what your daily calorie intake should be. Knowing your macros is a key part of your keto diet because it helps with the planning portion of your meal prep. Knowing your macros will also help you remain in ketosis, ensuring that you’ll get the most out of your keto diet.
When you’ve got your macros calculated for your personal caloric needs, it’s then time to get prepping. This involves:
1. Decide what you’d like to eat – Choose one day of the week to sit down and outline your meal plan for the next seven days. Write down the recipes for each meal and the exact ingredients you’ll need for them. Decide which day(s) you’ll shop for ingredients and cook the meals. Some people prefer to do it all in one day, while others prefer to break it up.
2. Make Your List and Shop – Using the ingredients from each recipe, compile your shopping list. Break it down by food categories, preferably starting with foods you encounter first at your local food shop. It is always a good idea to buy your keto items in bulk, as they are more commonly cheaper by the pound. Buying in bulk is also a good idea, as you’ll be able to freeze some items until needed.
3. Cook Your Meals – This gets easier with practice. Read your whole recipe and figure out which steps take the longest. Start with those. If you need to slow-cook a chicken, for example, get that started first so you can chop vegetables or make cauliflower rice as you wait. Having all the ingredients out and ready before you begin a recipe is also a good idea. Reaching into the fridge or pantry for ingredients as you read them wastes unnecessary time. We also recommend chopping up vegetables and preparing meat before you start cooking. You’ll be able to toss these ingredients into the oven, skillet, or food processor right away when needed.
There are many great benefits to keto meal prep, and the keto diet in general, and these include:
Helps you prepare your meals for the week, in a timely and efficient manner.
Allows for variation, with health benefits that other diets don’t always provide.
Studies have suggested that a keto diet can support weight loss, improve acne and heart health, among other health benefits.
If the keto diet sounds appealing to you, but you just don’t have the time for meal prep, then we here at Diets 2 Go can help. From our ‘Jerk Chicken Thigh WR’ and ‘Teriyaki Pulled Beef KETO’ through to our ‘Honey Glazed Salmon Noodles’ and ‘Chickpea Curry KETO’, we have lots of great, tasty and pre-prepared meals from which you can choose. To learn more, and to try some for yourself, please check out our menu, and contact us today for more information. We deliver across the country, to places including Manchester, Liverpool, London and York, so your freshly prepared meals are never out of reach.
Personal Trainer & Fitness Blogger
English professional rugby league footballer
Olympic Gold Medal Winning Cyclist
I’ve tried so many diets and always found it difficult to know what I should be eating. The guys at Diets 2 Go have been fantastic. I spoke with Jordan initially and with his help, planned out what I need and ordered 4 weeks worth of food. So happy – I’ve lost 1.5 stones in 9 weeks and I absolutely love the meals! They taste amazing!Sarrah Ahmed
Delicious fresh healthy food delivered to your door twice a week – what more you could you want? Thanks again.Ross Green
Very impressed so far- had a few orders delivered to my office, easy process, food so much nicer than I expected. I have a few allergies and am vegetarian but nothing too much trouble. Made my dieting a lot easier. Cheers.Charlotte Fallon
I signed up with diets2go 12 weeks ago and cannot praise them enough. The food is amazing, really varied and tasty and has taken the guess work out of trying to eat healthily. The meals are always delivered when expected and even taste great cold which is good for long work days as I can eat them out and about. I get friendly reminders if I haven’t placed my order in time and they listen to likes and dislikes. Happy all round.Jane Collier
Brilliant food from here, loved it all! Living round the corner on Duke Street helps so much as well to get more of the food i love!!!
I have been signed up to Diets 2 Go for over 4 months now, meals are consistent & always delicious without fail. Takes the time & stress of cooking and preparing food away, delivered straight to my house 2 times a week. Great service all round. Highly recommended!Art By Hanlon
Try their Jamaican Jerk chicken meal – better than what my mum cooks at home! Highly recommend these guys, their meals are fresh, tasty and actually help you achieve your goals. Plus, they are only a phone call away!Andreas Papathanisou
I have been signed up to Diets 2 Go for over 4 months now, meals are consistent & always delicious without fail. Takes the time & stress of cooking and preparing food away, delivered straight to my house 2 times a week. Great service all round. Highly recommended!Art by Hanlon
Fantastic customer service and absolutely amazing food. Would highly recommend. I over lunch from here several times a week and I am never disappointed. Very tasty and takes helps ease the pressure of pre planning healthy meals especially when life gets busy. Top place.Jessica Miller
I used Diets 2 Go for a 12-week plan to bulk up. Love the food. Fresh, tasty and for once, these meals actually taste real! Highly recommend.Pierce Aubrey
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