How to Prepare a Practical and Easy Keto Diet Meal Plan


While there are tons of diets that come and go, the keto diet meal plan is currently one of the most popular options (1). It is a diet that’s heavy on protein and fat in order to sustain the body and burn fat. One of the most intimidating parts of any diet is consistency. However, if the food tastes amazing and you plan your meal plan with practicality, you can succeed. Consider the following ways you can make this happen.

Five Easy Keto Diet Tips

1. Outsource portions of the process.
It’s okay to curate and build a system that works for you and your lifestyle. It’s the most practical approach. If you already know that you hate standing in lines at the grocery store, start by ordering your groceries to be delivered at a specific time. If you already know that you can’t season your chicken quite like they do at your favorite local Mexican restaurant, order a batch of chicken from the restaurant to enjoy with various meals. Don’t make the process harder than it needs to be. What you spend in money is what you’ll end up saving in time.

2. Create keto versions of the dishes you already love.
Think about the foods you thoroughly enjoy. If your favorite dish is macaroni and cheese, figure out how to get creative in making it keto-friendly. Instead of using macaroni, you can use a keto-approved option like cauliflower. You’d be surprised by how many of your favorite foods you can eat with a simple switch of ingredients. As a result, you’ll make the dish healthier and guilt-free. When you’re creating an easy keto meal plan, you don’t want to include foods that are less than desirable to your taste buds. If you do, you’re more likely to cheat on your diet.

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3. Find sugar-free drinks.
When it’s time to get rid of sodas and fruit juices, a lot of people tend to get testy. It can be difficult to avoid sugar. However, your body will be better because of the sacrifice. Knowing this, it’s a wise idea to consider hydrating options like water. Purchase option like sparkling water. Add a few cubes of ice and a few slices of lemons and limes. The refreshing flavor will make you feel like you’re enjoying a decadent beverage. Plus, if there are certain drinks you can’t live without (your morning latte), find ways to make the ketogenic version at home with ingredients like MCT oil and butter.

4. Freeze your foods.
Most frozen foods can last up to at least one month in the freezer. This is why it’s a great idea to take one day at the beginning of the month to create a month’s worth of meals for breakfast, lunch or dinner. If you love egg frittatas, you can make a large batch of frittatas filled with vegetables, cheese and meats. Once you prepare the frittata, you can wrap them properly and freeze them until you’re ready to consume them. Pop them in the toaster oven in the morning. Pair the frittata with your favorite toppings like sour cream. Enjoy the frittata with a small cup of Greek yogurt for a balanced breakfast.

5. Schedule your meal preparation times twice a week.
Even though cooking can be so much fun, it’s not something the average working professional wants to do multiple times a week. It can get pretty time-consuming. If you get to a point where you begin to look at meal preparation as a major chore, you’re more likely to fall off your diet, purchase fast food and fail altogether. Instead, take time out to prepare your meals in advance. For example, you can set aside early Sunday morning and late Wednesday evening for your two meal prepping sessions. One day gets you through the first half of the week. The second day gets you through the latter half of the week. This way, you’ll always be able to open the fridge and pull something out that’s fresh and ready to consume.

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As you become more consistent with your keto diet meal plan and see the results, you’ll become more motivated to stick with the process. If you ever need encouragement, remember that this plan has worked for many. However, if you make the meal preparation process as practice and easy as possible, you’ll be setting yourself up for success.

(1) Keto Diet Statistics in 2022 (U.S. Data)

Craig Gustafson

InnoVision Health Media reports on health content that is supported by our editorial advisory board and content published in our group of peer reviewed medical journals.

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