What is the Ketogenic/Keto Diet?

When you eat a diet rich in carbohydrates, your body converts those carbs into glucose and this causes an "insulin spike," as insulin carries the glucose to your bloodstream. When this happens, you don't associate the tiredness or discomfort that follows because let's be honest: we're used to eating high-carb all the time and our bodies get addicted to it. (Which is why we call them comfort foods). But here comes Keto: it's a low-carb diet that focuses on what you can eat instead of what you should avoid.

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The Ketogenic Diet (or "Keto" as aficionados call it) has been around since 1921 when Dr. Russell Wilder first prescribed his patients who struggled with epilepsy to follow a high-fat, moderate protein and virtually carb-free eating plan to keep their seizures at bay. But this way of life wasn't exactly trending for a while because of the high-fat part since fats were considered, well, bad for decades.

Fats are not bad on the Ketogenic Diet though: they're filling and nutritious. When broken down into smaller components - fatty acids - these molecules supercharge your body by giving it energy in a form that can be easily used by cells or fueling bodily functions like brain function. By using fats as the main fuel source for this state known as "ketosis."

Common benefits for being in a state of Ketosis are...

• Weight loss
• Increased energy
• Clearer skin
• Improved mental performance

Let's Get Cookin'

So, here are some of our super simple, tasty meal prep recommendations to kickstart your Keto journey. When preparing these meals or when you choose recipes in general during the Keto Diet, be sure to avoid carb heavy ingredients like grains, rice, beans and potatoes. When in doubt, there are plenty of Keto Diet approved substitutes that can take their place, that won't throw you out of ketosis.

21 Easy Keto Meal Prep Recipes

BREAKFAST RECIPES ON THE GO WITH KETO

Breakfast can seem most auspicious when it comes to the Ketogenic Diet because a lot of what's on the menu for this time of day is carb based. While we can certainly appreciate a good stack of pancakes, we've got some other options ahead for you.

Make Ahead Breakfast Egg Muffins - 9 Ways

These eggs muffins are easy to make, packed with protein, and customizable. Keep a batch in the freezer for up to 3 months. Not only are they a great meal prep—they're a meal prep that lasts! Use your favorite toppings like bell peppers, meat, tomatoes, avocado, and other veggies.

Easy Keto French Toast

French toast, but make it in 90 seconds. (And keto-friendly to boot!) But, if you want to make ahead, they'll last for 2 to 3 days in the fridge. Just add some almond milk to soften if need be!

Keto Breakfast Sandwich

Another freezer or fridge-friendly prep with simple ingredients. All it takes is a quick zap in the microwave and you've got a super easy tasty morning sando. In the name of Keto, sausage patties act as the bread here.

DIY Just Crack An Egg Copycat Recipe

We know that 'ol trusty store-bought brand. But you can make the same thing at home with more wholesome ingredients, especially if you're watching those net carbs. This makes one of the best keto meal prep recipes for on the go because all you need to do is, as the brand inspires, crack an egg.

Easy, Creamy Keto Overnight Oats Recipe

Oats are a delicious start to the day, but unfortunately they aren't keto-friendly. Luckily, we're rounding out our breakfast section of these meal planning recipes with an even tastier gluten-free dupe.

LUNCH RECIPES ON THE GO WITH KETO

Onto keto lunch recipes for our on the go meal prep recipes. An important section, really. Whether you're out at the office or totting around the tots, figuring coming up with lunch ideas can be your last worry. So prep ahead!

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Keto Cheeseburger Bowl Meal Prep

Filling & tasty, this bowl is oh-so-much better to grab than swinging by the drive thru on your lunch break.

Tasty Keto Egg Salad

Crispy bacon lovers rejoice! This egg salad is flavor-packed and ready to come with you to lunch. Keep your ingredients clean, and tummy full.

Low Carb Thai Chicken Salad

This chopped Thai Chicken Salad is a healthy and slightly spicy asian salad, tossed with peanut dressing made with sesame oil. It's the perfect option if you're looking for something with more flavor for your meal rotation.

Easy Keto Tuna Melt Recipe

Keto Tuna Melt is a quick lunch recipe made with fresh tomato, tuna salad, and melted cheese. It's the perfect addition to your keto meal prep!

Keto Reuben In A Bowl

This bowl takes all those classic reuben flavors and puts them in a bowl. Topped with a delicious low carb Russian dressing.

SNACK RECIPES ON THE GO WITH KETO

Oh yeah, we're snackers. But those cravings throughout the day don't necessarily mean you need to break Keto. A healthier lifestyle certainly allows for snacks. Just throw it into your meal prep!

Simple Keto Pizza Roll Up Snacks

Pizza as a healthy snack? Without the carbs? We're in. Use up what you have in the fridge to charge up with something a little more special throughout the day.

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Best Keto Sausage Balls

If you're looking for a good batch cooking recipe, these sausage balls take the cake. They freeze and reheat so well for that perfect anytime quick snack. (Bonus dinner idea: throw some of these babies in with a red sauce and zucchini noodles!)

Stuffed Celery With Cream Cheese & Everything Seasoning

Stuffed celery with cream cheese and Everything Bagel Seasoning is a quick and easy snack that’ll quickly become a new favorite.

Easy Keto Chocolate Mousse

We just had to add a little sweet (yet sugar free!) something to this list, because sometimes the day calls for that kind of pick me up.

Keto Chicken Bacon Ranch Taquitos

These quick and easy Keto Chicken Bacon Ranch Taquitos are the perfect low carb appetizer or snack!

Low Carb Crispy Broccoli Cheddar Cheese Rounds

This quick and easy low carb snack idea will become a quick favorite for the whole family.

DINNER RECIPES ON THE GO WITH KETO

Rounding out our easy keto recipes is the dinner section. While this may not necessarily be taken "on the go", having food ready can certainly be a life saver from the cooking process after a longggg day.

Keto Meatloaf Minis

A staple dinner in any household, but it can take a minute. Traditional breadcrumbs are replaced by pork panko to keep this meal prep recipe gluten free. Skip the wait by prepping these ahead and serve with some veg for the whole family to enjoy.

Low Carb Meal Prep Chicken Fajitas

Hey y'all, just 'cause you're on Keto, doesn't mean you need to miss out on fajita nights. Get your Tex-Mex on whenever the need arises. Sub cauliflower rice and do up the seasonings to get that Mexican rice feel.

Keto Chicken Alfredo Casserole

This Chicken Alfredo Casserole is an easy, cheesy low carb meal full of chicken, cheese, and cauliflower baked into a cheesy casserole.

Keto Zuppa Toscana

Keto meal prep doesn't have to be all bowl recipes! This zuppa toscana is rich and creamy, loaded with flavor, and only 7g net carbs per serving. Try it in a slow cooker or instant pot for even less fuss.

Easy Antipasto Salad

A low-carb, Keto friendly salad with the goodness of olive oil that can be in the fridge waiting for you for dinner.

Well, there you have it! Whatever your goal is with the Keto diet, whether that's to lose weight, to lead a healthier lifestyle, to get your diet more organized, or anything in between, meal prepping is the best option to keep you on track and save time. All you have to do is find some tasty keto recipes like these, make that grocery list, and dedicate a couple of hours to getting your meals squared for the week. We find that this cook time flies by with the help of a podcast, our favorite BBE mask, and a glass of something. ;)

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