5-Step Keto Food Prep And Recipes That Get Results

Do you think a ketogenic diet is a magic bullet for weight loss?

I also thought so…

Just eat keto foods and lose weight. But what about all the carbs that are around you all the time?

I noticed that when I didn’t plan my meals for the week, I would have multiple slip-ups.

It didn’t happen because I was weak…

It happened because I had no idea what to eat at the moment.

Unfortunately, our brain doesn’t make the best decisions when it is put on the spot.

Meal planning and prepping for the week is the number one way for me to stay on track with the ketogenic diet.

I am not going to lie, meal planning takes some work, but when there is a system in place you don’t have to think twice about what to eat next.

Fully prepped fridge with delicious keto meals

Can you imagine opening your fridge in the morning and seeing it being fully stocked with prepped keto meals?

keto fridge

You have your breakfasts and lunches for 5 days. Your dinner is ready to be eaten for the next 2 days.

All of the meals are portioned and packed to make your weight loss easy.

Today, I want to reveal my daily routine that helps me stay in ketosis and lose weight.

My morning usually starts with a glass of water and electrolytes. Then, I make a cup of black coffee with stevia.

This routine helps me finish my 12-hour fast, stay hydrated and energized.

Every day I try to test myself and push my breakfast a little further in time.

Listening to your body throughout the day is crucial. Some days I would be hungry at 9 am and some days I feel satiated until 12 pm.

Either way, meal prepping makes it easy for me to grab my breakfast and lunch to work, so I can enjoy it whenever I feel hungry.

While driving to work, I usually try to finish the 20oz of water with electrolytes in it. It is one of the best things you can do in the morning to start your day.

Is it lunch yet?

During the lunch time, I heat up my prepped food and enjoy it with a cup of coffee.

I remember when meal prepping was not a part of my routine and it totally sucked…

I had no idea what I was gonna eat for lunch. It led to some horrible carb filled food choices.

Our brain is programmed to choose the instantaneous reward (pizza) over a long term reward (greens with chicken thighs).

Moreover, there are not that many keto options when it comes to cafes and restaurants.

Yes, you can get side dishes, but it gets so boring and expensive after a couple of months.

When I meal prep on Sunday, I try to stick with inexpensive recipes that are easy to make, but I also want to keep it interesting by adding some variety to my meals.

Nobody likes eating the same thing over and over again.

After work, I take my pre-workout and go to the gym.

At the gym, I usually do CrossFit style workouts.

It is crucial for me to combine Olympic lifting with Tabata style workouts.

They are intense, fun, and it takes only 1 hour to get a full body workout.

After my workouts, I open my fridge and get a delicious keto meal that I prepped on Sunday. Yum!

Can you imagine doing one day of prepping and then not worrying about your next meal for 2-3 days?

This truly changed my attitude towards cooking and nutrition in general.

I started making much better choices throughout the day, and I don’t have cheat days anymore.

Today, I want to show you 5 steps that I use to do a keto food prep for a week.

Step 1: Pick Keto friendly Recipes

pick keto recipes

There are a couple of things that are important to me when it comes to picking out recipes for a week.

First of all, I want to make sure that all the recipes fall under 7g net carbs per serving to make sure that I stay in ketosis.

I also try not to overdo my protein, because too much protein can kick you out of ketosis as well.

What about calories?

It is up to you to decide if you want to track calories. I like to listen to my body and eat to satiety.

When you stay in ketosis and eat ketogenic foods, you’ll stay full much longer, and your hormones will tell you correctly when you are satiated.

Another thing that makes meal prepping possible is picking out recipes that can be cooked and stored for multiple days. We don’t want food that tastes awful after storing it in the fridge.

Do you like eating the same food over and over again?

I don’t think so…

It gets boring really quick. But we also want to strike a balance between the variety and not cooking too much.

If I can keep a recipe under 6 ingredients, then prepping becomes that much easier.

I don’t want to spend 3+ hours in the kitchen…

Let’s take our life back with fewer ingredients and easier recipes.

Here are the recipes that I came up for 5 days:


Keto Mini Quiches

Breakfast Smoothie

Keto Hashbrowns with Cheese

keto hashbrowns

Macros per serving: 5.1g net carbs, 16.9g fat, 15.7g protein
4 servings ( 12 hash browns). This is without sour cream.


2 small cauliflower heads
2 eggs
1 cup of cheddar cheese
butter to fry the hash browns


  1. Slice cauliflower into fourth. Remove the stem, chop into little pieces the size of
    rice. You can also grate the cauliflower.
  2. Squeeze out the excess liquid from the cauliflower with a paper towel.
  3. Beat the eggs in a separate container.
  4. Mix the eggs, cauliflower, salt and pepper.
  5. Start forming patties. We are shooting for 12 hash browns.
  6. Heat the pan to med-high and melted a good amount of butter for each batch.
  7. Cook each side for about 2-3 min or until dark brown.
  8. Put all hashbrowns in the baking sheet sprinkle cheese on top
  9. Bake for 10 minutes or until cheese is melted
  10. Separate them into breakfast containers. Serve hot with sour cream!


Chicken in Mustard with Brussel Sprouts

Beef and Zucchini Hash


Keto Egg Drop Soup

egg drop soup
1 serving (2 cups)
Macros per serving: 1g net carbs, 5g fat, 7g protein


2 cups of chicken broth or knorr bouillon cube
1 egg
Salt and pepper to taste


  1. Mix chicken broth, salt, and spices, bring it to boil in the microwave
  2. Whisk up an egg in a cup and start slowly adding it to the broth, while whisking it
  3. When it takes egg drop soup consistency heat it up again in the microwave


Chicken Cauliflower Ranch Casserole

Peanut Chicken Stir-Fry

Ground Beef Fajitas Casserole

beef casserole

Macros per serving: 6.5g net carbs, 27.5g fat, 40g protein
2 Servings


1/2 pound of ground beef
1 tbsp of taco seasoning
2 green peppers
½ red onion
1 tbsp of olive oil
½ cup of Mexican blend cheese
1 tbsp of garlic powder
Chicken seasoning
Salt & pepper to taste


  1. Preheat the oven to 375F
  2. Cook the beef with taco seasoning until brown
  3. Lay the beef into a casserole dish
  4. Chop onions and peppers, add them on top of the beef
  5. Add the cheese on top of the vegetables
  6. Bake for 20-25 min or until cheese is brown on top


Step 2: Shopping List

Whenever composing a shopping list, I try to organize it by the food aisle of my favorite grocery store.

I usually go to Kroger for my weekly grocery shopping. I love that they added more organic options into the mix.

Besides weekly recipes, I make sure to add keto friendly snacks that can be easily accessible throughout the week.

Here are my favorite keto snacks:

  • String cheese
  • Beef Sticks
  • Pork Rinds
  • Sugar-Free Jello
  • Almonds
  • Sunflower Seeds
  • Kosher Dills
  • Macadamia Nuts
  • Peanut Butter Celery
  • Full Fat Ranch Celery

I also have items that I get no matter what recipes I make. Here are some items to always keep on the list:

  • Organic/Grass Fed Butter
  • Heavy Whipping Cream
  • Whipped Cream
  • Sour Cream
  • Cheese (shredded/block)
  • Avocados
  • La Croix
  • Spinach
  • Salami

Here I compiled a cool editable shopping list that you can print out and use it weekly.

Download this free ketogenic shopping list now!

Step 3: Grocery Shopping on Keto

Some people hate grocery shopping…

I used to be the same way until I learn a couple of tricks to make it more fun.

The worst thing you can do when grocery shopping is to go during the highest traffic hours.

Sometimes you won’t be able to avoid it, but I would highly recommend going really early. The store will be empty, the produce is fresh, and you will have a stress-free experience.

I usually make my trips to the grocery store kind of like treasure hunting. Try to find new items that are keto friendly.

It is so much fun when you discover new keto foods at your store.

That bring me to my next point. When you shop trust nothing and question everything. Food labels are your friends.

Don’t assume that all sour creams have 1 net carbs per serving. Look at labels.

It’ll save you an extra trip to the grocery store.

You’ll soon find out that 80% of the store is filled with carbs. I usually try to avoid carb filled aisles. I don’t want to tempt myself.

At the end of the day, I recommend to keep it simple just like Nicole did.

ketogenic nicole

When I interviewed she has lost 71 pounds on keto.

Step 4: Keto Food Prep

keto food prep

Have you heard a phrase that abs are made in the kitchen and not at the gym?

It is absolutely true…

You can work your butt off at the gym and still eat crappy foods.

I went through this phase myself. My energy level was low, I binged a lot, and my weight didn’t seem to drop.

And then I discovered the world of food prepping. It all finally made sense.

No more last minute decisions on what to eat next, no more snacking, and no more tedious, time-consuming daily cooking.

Now I have delicious recipes that I enjoy eating within my reach at all times. And because I cut down on eating out, I started saving a bunch of money each month.

Here is my food prep for 5 days:

  1. Heat up the oven to 360F
  2. Pour the broth into the pot and bring it to boil for the soup.
  3. Cut and cook chicken on the pan for the casserole, stir-fry, and chicken in mustard while the broth is heating up.
  4. Whisk up eggs for the broth and separate yolks from whites for the mini quiches.
  5. Turn the heat to low for the broth and slowly add whisked eggs while stirring. When egg drop consistency achieved you are done.
  6. Prep veggies for the casseroles, mini quiches, chicken in mustard, and the stir-fry.
  7. Cook the beef for the beef and zucchini hash and for the fajitas.
  8. Cook veggies for the stir-fry, beef zucchini hash, chicken in mustard with brussel sprouts.
  9. Separate into containers the stir-fry, beef zucchini hash, and chicken in mustard with brussel sprouts.
  10. Put casseroles and mini quiches in the oven. Let them cook.
  11. Done!


Step 5: What I usually eat during the week.

Have you tried calorie restrictive diets?

The premise is simple, eat less, move more, and you’ll lose weight.

This dogma has been in the fitness and nutrition communities for far too long.

What always ends up happening is that people go back to old habits and gain all the weight back. It is not because they don’t have the willpower to stick to the calorie restrictive diet, but because the usual diets are not designed to make you feel full.

They are designed to spike your insulin levels with carb-filled meals, blocking important hormones that make you feel satiated.

When you eat delicious ketogenic foods, there are no insulin spikes, so you don’t have mid-day energy crashes.

Moreover, your insulin does not block the “fullness” hormone leptin, so you feel satiated throughout the day.

Now you can stop worrying about counting calories and start listening to your body again.

If you follow these 5 days worth of meals, you’ll be in ketosis in no time.

It usually takes 1-3 days to reach ketosis, depending on your body composition and activity levels.

The holy grail of the ketogenic diet happens after 4-6 weeks of being in ketosis. You reach keto-adaptation.

Keto-adaptation is described when your body is primed to efficiently convert fat into energy. You’ll notice it right away. Your appetite levels will be suppressed, the energy levels are gonna be high throughout the day, and you’ll have no more carb cravings.

Here are my typical keto meals for 5 days:

Day 1

Breakfast: 3 Keto Mini Quiches with coffee/tea
Lunch: Beef and Zucchini Hash
Dinner: Chicken Cauliflower Ranch Casserole

Day 2

Breakfast: Breakfast Smoothie
Lunch: Chicken in Mustard with Brussel Sprouts
Dinner: Peanut Chicken Stir-Fry

Day 3

Breakfast: Keto Hashbrowns with Cheese
Lunch: Keto Egg Drop Soup
Dinner: Chicken Cauliflower Ranch Casserole

Day 4

Breakfast: 3 Keto Mini Quiches with coffee/tea
Lunch: Beef and Zucchini Hash
Dinner: Peanut Chicken Stir-Fry

Day 5

Breakfast: Keto Hashbrowns with Cheese
Lunch: Chicken in Mustard with Brussel Sprouts
Dinner: Beef Fajitas Casserole

You are gonna have leftovers for Day 6 and 7. Enjoy!