Tag: Keto SD

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, pre-heat the oven to 400F and prepare the items that require the oven such as the cauliflower pizza and baked salmon with asparagus
2. Meanwhile, boil the eggs and prepare the items that require the stove top such as the omelette, and the grilled seak with cauliflower rice.
3. Next, assemble the smoothie items. After the eggs have boiled, place them in an ice bath before making the yolk stuffing.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Omelette can be reheated in the microwave. Blend the smoothie the day of eating
• Lunch: The steak and cauliflower rice can be reheated in the microwave. Serve the deviled eggs chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Herbs: You can also use green onions for the steak pesto instead of cilantro
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend
• Fruit: Save the extra fruit for smoothies in the morning

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, pre-heat the oven to 400F and prepare the items that require the oven such as the egg frittata and pesto chicken.
2. Meanwhile, prepare the items that require the stove top such as the taco meat, chicken stir fry, and buffalo meatballs.
3. Next, prepare the chia pudding and assemble the pesto salad.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Egg Frittata can be reheated in the microwave. Serve the chia pudding chilled
• Lunch: The taco meat and pesto chicken can be reheated in the oven. Slice the avocado the day of eating the meal to prevent it from browning. Serve the salad chilled
• Dinner: Both meals can be reheated in the microwave (Serve the celery sticks chilled)

Extra Flavors and Substitutions

• Taco Meat: You can use any kind of ground meat such as ground chicken or turkey
• Chia Pudding: Add nuts for extra healthy fat
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend
• Fruit: Save the extra fruit for smoothies in the morning

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, pre-heat the oven to 400F and prepare the items that require the oven such as the yellow squash boats, pesto chicken, and green beans.
2. Meanwhile, prepare the items that require the stove top such as the taco scramble, taco meat, and grilled steak.
3. Next, prepare the pancakes and assemble the smoked salmon salad.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be served chilled
• Lunch: Both meals can be served chilled (option: if you prefer to eat the steak hot, you can reheat it in the microwave)
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Taco Meat: You can use any kind of ground meat such as ground chicken or turkey
• Smoked Salmon Salad: Prepare the avocado the day you eat the meal to prevent it from browning
• Taco Boats: You can also use zucchini instead of yellow squash
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend
• Fruit: Save the extra fruit for smoothies in the morning

What Else