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Keto 101

How Do I Meal Prep On Keto?

Benjamin Franklin once said: “if you fail to plan you are planning to fail.”

This may have not have been in relation to health and fitness, however these wise words apply to the keto diet all the same; any new diet change for that matter. By putting in a bit of extra work initially and engineering your week to be on autopilot when it comes to food, not only free’s up your time to do other things like; hang out with your kids, go for a walk or get to that spin class you’ve kept putting off. It also takes away those hungry food decisions that lead to bad choices, saves you money and hugely increases your chances of sticking to this new way of eating.

In this guide we’re going to show you exactly how to get started on your meal prepping keto journey.


Some essential ingredients and basic equipment are a great place to start for successful meal prepping to help you whip up some quick and Easy Keto Lifestyle recipes.

Equipment Includes:

Skillet: (like this one) to have at least one is an absolute, bonus points if you have a few in different sizes. Finding a cast iron skillet will get the best bang for your buck, these will last for years to come and are safer to use than the Teflon-covered cheap pans.

Quality knife: (like this one) a kitchen isn’t complete without a good quality chef’s chopping knife, bonus points for a whole knife set. Seriously, have you ever tried slicing meat or chopping tomatoes with a blunt knife? Adds way too much time onto prepping and cooking for my liking.

Food processor & blender: (like this one & this one) this is my jam right here! Man does this save so much time, and it opens up the door to loads more recipe possibilities like; nut butters, cauliflower rice, smoothies, salad dressings, condiments, blending butter in your coffee. Hey I just get lazy and shred cheese, why the heck not? I find Ninja to be a great brand for this offering good quality products at affordable prices and you can get both the processor and blender set.

Slow cooker: (like this one) I try to consume Bone Broth every day, one way or another, and this just would not be possible without the ease of my slow cooker allowing me to make a batch of Bone Broth weekly. I just whack all of the ingredients in in about 10 minutes and leave it overnight, voila! Obviously it’s amazing for all one-pan meals too and just leave it to cook itself throughout the day, genius!

Food containers: (like these ones) a perfect way to portion your lunches off for the week into a container for each day to take with you to work, just store them the fridge. You can also batch make things like cauliflower rice or courgette noodles for the week and keep them in large containers in the fridge or freezer. Fuss free! Note: glass containers are a better option to plastic as they’re safe to pop in the microwave and keeps you away from harmful chemicals found in plastic you can absorb through your food.

Kitchen scale: (like this one) weighing your food out is great in the beginning to really give yourself more of an idea of what you’re truly eating and to help get you into ketosis fast, it also stops you from mindless snacking.

Vegetable spiraliser: (like this one) though this is not absolutely necessary I thought I’d pop it on the list as it makes all the difference being able to easily home make veggie spaghetti like courgetti or zoodles and helps you to get a good amount of low-carb veggies into your diet too.


It’s time to get your kitchen stocked up on some essential keto foods. The goal here is to make food shopping and eating easier, as well as reducing food waste, so pick your favourites and don’t go too crazy, you don’t need everything at once!


Everyone has different meal prep routines, but starting with this basic structure in place will help you on your way:


I usually sit down on a Sunday morning and choose what I want to eat for the following week.

Breakfast: I prefer an easy breakfast so I can make the most out of my morning; bulletproof coffee, smoothie or speedy bacon & eggs.

Lunch: I tend to meal prep a “salad with substance” into lunch boxes for each day & drizzle with lots of olive oil on the day I’m going to eat it.

Dinner: I’ll try and batch make dishes like our Kickin Butter Chicken Curry or Hot Shredded Beef Casserole and have it across a couple of nights so I only have to cook twice during the week and then maybe experiment with fun dishes on the weekend.

Snacks: I’ll make Fat Bomb snacks on the Sunday that can keep in the freezer as an option if I fancy it. I’ll also make a batch of our Homemade Bone Broth on the Sunday too in our slow cooker, to either drink or include in cooking throughout the week.

I keep my meal plan pinned onto a board in the kitchen or blue tac it to the inside door of your cupboard, I also keep a photo of it on my phone, you know, just as a nice reminder so I remember what’s what each day.

Remember to keep your meals packed with whole foods, fresh veg, meat and fish. The ketogenic diet is not healthy if you don’t eat healthily on the diet.


Keep it simple and then write down the ingredients for each recipe that you’ll need, compiling your shopping list.

It’s easier to shop when you list the foods into rough categories on your, maybe start the list with all fresh vegetables if that’s what you first encounter at your supermarket.

A rule of thumb is to try to stick to the perimeter of your supermarket where all the real, whole foods are found.

Only include on the list the exact grocery’s you need to cook the meals you’ve planned for, this will save money and food waste.


Finally, time to get cooking! If you’re not a big fan of cooking, do not fear, it gets easier with practice and we’ve got some tips to speed up the process.

Read over the ingredients list and have everything you need out ready to be used.

Then read over your recipe instructions and prepare the food; peel, chop, grate, process, blend etc. put all the prepared fresh food onto plates/bowls (separate the meat from the veg) so you can follow the instructions with ease.

Anything you’ve prepped for the week ahead, separate into your containers and store in the fridge or freezer ready to grab as you go.


Sophie Laura

Hi! I'm Sophie (Easy Keto Lifestyle). I'm a Certified Nutrition Coach and I help women who struggle with their weight to radically transform their health and body, by living a simple yet delicious ketogenic lifestyle.

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  1. Hi Soph, thank you for all you do for us. I am getting my macros calculation from you and reading your site and finally going shopping to get all I need in the house. Thank you again.

    1. You’re so welcome Wendy 🙂 I hope your first days have been going well!! I look forward to chatting with you tomorrow x

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