FOODFEB 01, 2023

Keto Diet: A Beginner's Guide to Meal Planning and Prep

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The keto diet is a low-carb, high-fat diet that can help with weight loss and improving overall health. Learn how to plan and prep for a successful keto diet, including tips on grocery shopping, meal prepping, and recipes.

The ketogenic diet, or keto for short, is a low-carb, high-fat diet that has been gaining popularity in recent years. This diet can help with weight loss and improving overall health by putting the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. In this article, I will take a look at how to plan and prep for a successful keto diet, including tips on grocery shopping, meal prepping, and recipes.

Grocery Shopping

When grocery shopping for a keto diet, it is important to focus on nutrient-dense, whole foods that are low in carbohydrates. Some foods to include on your grocery list are:

  • Meat and poultry: These are excellent sources of protein and healthy fats. Look for grass-fed and organic options when possible.
  • Fish and seafood: These are also good sources of protein and healthy fats. Wild-caught options are best.
  • Low-carb vegetables: These include leafy greens, broccoli, cauliflower, and zucchini. These are great for adding volume and nutrients to your meals.
  • Nuts and seeds: These are good sources of healthy fats and can be used to make keto-friendly snacks and desserts.
  • Healthy fats: These include coconut oil, olive oil, avocado oil, and butter. These are essential for cooking and adding flavor to your meals.

Meal Prepping

Meal prepping is the process of preparing and packaging your meals in advance. This can save time and make it easier to stick to your diet. When meal prepping for a keto diet, it is important to:

  • Plan your meals in advance: This will help you to know what foods to buy and how much to prepare.
  • Cook in bulk: This will save time and make it easy to grab a pre-made meal when you're on the go.
  • Use storage containers: These will keep your food fresh and make it easy to grab a pre-made meal.


Here are a few keto-friendly recipes to get you started on your meal prepping journey:

  • Keto Meatballs: Mix together 1 pound of ground beef, 1 beaten egg, 1/4 cup of grated Parmesan cheese, and 1/4 cup of chopped parsley. Form into meatballs and bake at 375 degrees for 20-25 minutes.
  • Keto Chicken Salad: Mix together 2 cups of shredded chicken, 1/2 cup of mayonnaise, 1/4 cup of diced celery, 1/4 cup of diced onion, and 1/4 cup of diced pickles. Serve on a bed of lettuce or as a sandwich.
  • Keto Broccoli and Cheese Soup: Heat 1 tablespoon of butter in a pot over medium heat. Add 1 diced onion and 2 cloves of minced garlic and sauté for 5 minutes. Add 1 head of broccoli florets and 1 cup of chicken broth. Bring to a boil and then reduce heat and simmer for 10 minutes. Remove from heat and blend until smooth. Stir in 1 cup of shredded cheddar cheese and serve.
  • Keto Fried Rice: Made with cauliflower rice, eggs, and vegetables like broccoli and carrots, this dish is a low-carb alternative to traditional fried rice.
  • Keto Burger Bowls: Serve up a delicious, low-carb burger in a bowl instead of a bun for a keto-friendly twist on a classic dish.
  • Keto Chicken Parmesan: This dish is made with almond flour-breaded chicken and topped with marinara sauce and mozzarella cheese.
  • Keto Shrimp Scampi: Made with butter, garlic, lemon, and shrimp, this dish is a delicious and keto-friendly alternative to traditional pasta-based scampi.
  • Keto Zucchini Fries: Made with almond flour and parmesan cheese, these fries are a crispy and satisfying alternative to traditional potato-based fries.

These are just a few of the many keto-friendly recipes you can try. Whether you're a seasoned keto dieter or just starting out, there are plenty of delicious and healthy options to choose from.

The conclusion of The Keto Diet could summarize the benefits and potential drawbacks of following this type of diet, as well as offering tips for success and some words of caution to keep in mind. It could also emphasize the importance of consulting with a doctor or registered dietitian before starting any new diet regimen, especially if you have any health conditions or concerns. Overall, the conclusion of this article could highlight the popularity and benefits of the keto diet, while also acknowledging that it may not be the right fit for everyone and that there are many other diet options available to consider.

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