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Meal Prepping When You’re Keto

December 05, 2021 3 min read

Meal Prepping When You’re Keto

If you’ve been paying any attention to the hottest diet and fitness trends in the past couple of years, you’ve definitely heard about keto. This diet takes all the ideas of “low-carb” eating patterns and emphasizes your intake of healthy fats, and proponents love it for achieving their weight loss and fitness goals. 

But just like any kind of diet, there are pros and cons, and it takes some extra consideration if you’re planning on changing your meal prep plans to lean towards the keto diet. So here’s everything you need to know about keto and how to incorporate meal prep basics into a keto diet. 

What Is Keto? 

The ketogenic diet, or “keto,” is a type of eating plan in which you: 

  1. Limit your carbohydrate intake 
  2. Increase your dietary fat intake

So if you’re following a keto diet, you could expect your intake of carbohydrates (like grains, starchy vegetables, and pastas) to drop drastically. On the other hand, you would increase your intake of healthy fats like olive oil, coconut oil, and avocados. You would also generally eat more meat, with red meat being a popular choice for both protein and fat. 

And why do people do a keto diet in the first place? For many, the answer is weight loss. 

When your body is running on an extremely low carbohydrate intake, it goes into “ketosis.” In other words, instead of getting its energy from carbs (like it does during a regular balanced diet), it’s forced to break down your fat stores for energy instead. 

This, combined with a caloric deficit, could equal weight loss! 

Benefits Of Going Keto

So why would people choose to adhere to this new eating pattern?

  • Weight loss: As we just mentioned, many people make the switch to a keto eating plan because they’re looking to burn fat. However, it’s still important to note that weight loss still comes down to your caloric intake, so you’ll definitely have to watch how much you eat as well.  


  • Keeps you full for longer: Because you’re eating so much fat, keto diets tend to be pretty satisfying, especially when compared to diets that are high in simple carbohydrates that don’t keep you full as long. Ideally, this means that you’re less likely to feel “snacky” during the day and add onto your calorie intake. 

 However, it’s important to note that keto is not the right diet for everybody. Your body needs a certain number of carbohydrates, especially if you’re physically active. It’s also not good to have too much fat, especially the trans and saturated fats that are found in animal products like meat and dairy. 

Keto Meal Plan Ideas And Hacks

There are plenty of potential benefits for going keto, but how do you combine a keto diet with a meal prep plan? Here are some ideas: 

  • Stay on top of your expiration dates - Things with high fat content tend to go bad more quickly than other foods, so proper storage is essential. Keep your fridge nice and organized with your prepped meals in direct view so that you don’t accidentally lose one during the week and have to deal with a spoiled mess later. 


  • Avocado storage hacks – Because they’re chock-full of healthy fats, avocados tend to be a staple for many people who eat keto. Unfortunately, they tend to brown pretty quickly, so it’s not always easy to use them in conjunction with meal prep. 


If you want more avocados to last for longer, leave them out of the meal prep at the very beginning of the week and only cut them open when you’re ready to eat. If you’re going tostore the extras, try keeping the pit in to slow down the spoiling. You can also squeeze some lemon juice on it to prevent browning. 


  • Get to know your healthy carbohydrates.While the keto diet aims to limit carbs as much as possible, it’s important to note that everyone still needs some – after all, carbohydrates are your body’s primary source of fuel! You can get plenty of carbs from healthy starchy vegetables, including sweet potatoes, kale, broccoli, spinach, and carrots. 

If you’re looking for more meal prep hacks and ideas, consider using the meal prep delivery service My Healthy Penguin! With health-conscious, fresh meals for every day of the week that are delivered straight to your door, you’ll never have to worry about doing the cooking and planning yourself.  

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