January 2, 2023

Keto Meal Preparation for Beginners in 2023

5/5 - (18 votes)

Keto Meal Preparation for Beginners in 2023 | Get Now This Keto Recipe Book

Check Out the Best Selling Keto Meal Prep Recipes for Weight Loss | GET NOW!

In the new year, your plans for weight loss are different, so why not try a keto diet? This post will discuss keto meal preparation for beginners in 2023. In the keto diet, we take fewer carbohydrates, almost less than 20 grams of net carbs per day

Due to the less carbohydrate intake, there is an increased fat-burning process. You will be surprised to know that this has potential benefits such as improved metabolic health and weight loss

Keto Meal Preparation for beginners in 2023

Best Selling Keto Cookbook in USA 2023 | GET NOW

What is the Difference Between Low-Carb and Keto Diets?

There are a few differences between the low-carb diet and the keto diet.

It depends on the number of carbohydrates we take in a day. So the number of carbohydrates differs in the keto and low-carb diets.

In the keto diet, we must keep the carbohydrates to less than 50 grams daily. But in a low-carb diet, we have to limit the carbs to 10 to 30% of our daily calorie intake. So in a low-carb diet, the carbohydrate intake is between 50 g and 150 grams for a person consuming 2000 calories.

Read Also: Keto Meal Prep Ideas for Weight Loss in USA 2023

In the keto diet, protein consumption is up to 20% of daily calorie needs. On the other hand, the fat intake is high, up to at least 70% of the daily calorie intake. So a high protein and low carbohydrate diet enhance the ketosis process. In ketosis, your body uses fats instead of carbohydrates as the main energy source.

On the other side, protein or fat intake is not restricted when you are on a low-carb diet. However, the keto diet is more difficult to maintain and restricts low carbohydrate and high protein intake.

How Does the Keto Diet Work?

As I also discussed earlier, the keto diet is restricted to low carbohydrates and focuses on getting more energy from fats. The word keto is derived from the ketogenic world, which means how the diet gets its name.

So in the keto diet, when we take fats in large quantities, the fats are oxidized in the liver and broken down in a process called ketogenesis. As a result, free fatty acids are produced, which fuels our muscles for daily exercise and activities.

Acetoacetate is also formed with free fatty acids, which transform into ketones. Therefore, ketones replace glucose as fuel for the brain and nervous system. During the keto diet, our body becomes keto-adapted, which means that our body is in ketosis. We become more active and efficient after using fats for energy instead of carbohydrates.

Ketogenic Diet: An Example of a Weekly Menu

As I discussed earlier, a ketogenic diet is different, so we have to take full care of what to eat during the day. In this part of the post, we will discuss in detail a weekly plan for the ketogenic diet.


Breakfast: Eggs, tomato, bacon

Lunch: chicken salad

Dinner: Salmon with grilled asparagus


Breakfast: Bacon, fried eggs, mushrooms

Lunch: Salad with salmon, avocado, and vegetables

Dinner: Salad and steak


Breakfast: White yogurt, sandwich with cooked ham

Lunch: Chicken salad with tomatoes, vegetables, and celery

Dinner: Vegetables+ pork chops


Breakfast: Low-fat yogurt

Lunch: Pancakes rich in protein

Dinner: Meatballs, vegetables, cheese


Breakfast: Omelette with goat cheese, tomato, and basil

Lunch: Shrimp salad with avocado and olive oil

Dinner: Pork chops with broccoli, salad, and cheese


Breakfast: Fried eggs with sauteed vegetables

Lunch: partially fried beef with vegetables and coconut oil

Dinner: Grilled salmon with carrot


Breakfast: Yogurt without sugar with cocoa powder, peanut butter, and stevia

Lunch: Grilled burger with salad

Dinner: Hamburger without sandwich with eggs, cheese, and bacon

You should have a mixed diet of meat and vegetables as they come up with different nutrients and health benefits.

4 Healthy Keto Recipes for Meal Preparation

In this part of the post, we will discuss healthy keto recipes that will keep you full for a long period.

Keto 10-Minute Low-Carb Meal with Veggies, Eggs, and Meat

It is a 10-minute low-carb recipe that is very easy to make. We will use eggs, cheese, vegetables, and meat to prepare this recipe.


Butter: 1 tbsp

Cauliflower: 1 cup chopped

Spinach: ½ cup

Cheddar cheese: ¼ cup

Tomatoes: ½ cup chopped

Ham: ½ cup chopped

Eggs: 2

Salt and pepper to taste


First of all, turn on the oven broiler to high.

Then make a large skillet and mix the butter in it.

Also, add cauliflower, tomatoes, and spinach.

After that, add pepper and salt to enhance the flavor.

Then in the skillet, put two beaten eggs. Then pour cheese and ham and cook for 5 minutes.

Then put the cooked dish in the oven and wait for it to broil for 3 to 5 minutes. Then take the dish from the oven and put it in the serving dish. Make sure that the food is hot while serving.

Meat Lover Pizza Cups


1 lb bulk Italian sausage

12 deli ham slices

3 cups grated mozzarella cheese

12 tbsp sugar-free pizza sauce

24 pepperoni slices

1 cup cooked and crumbled bacon


First of all, preheat the oven to 375 Fahrenheit. On the other side, brown the Italian sausage in a frying pan.

Then line the 12 cup Muffin tins with ham slices. Then put mozzarella cheese, pizza sauce, sausage, pepperoni slices, and bacon between each cup equally.

Then bake these Pizza Cups for about 10 minutes at 375 Fahrenheit.

Then there is a time for broiling, and you have to broil it for only one minute so that the brown cheese bubbles, browns, and the edges of the meat toppings look cooked and crispy.

Then, remove the pizza cups from the muffin tin, and put them on the paper towel to prevent the bottoms from getting wet. Serve immediately, or refrigerate and reheat in a toaster oven or microwave.

Easy Keto Chicken Salad

Protein-rich and full of healthy fats, this keto chicken salad recipe keeps you feeling full for longer.


Chicken breast: 1.5 pounds

Mayo: 1/2  cup

Brown mustard: 2 tsp

rice celery, diced

Fresh dill, chopped: 2 tbsp

Pink Himalayan salt: 1/2 tsp

Chopped pecans: 1/4 cup


You will need parchment paper and a 450°F oven.

It takes about 15 minutes to bake chicken breasts until they are cooked.

Allow chicken to cool after it has been removed from the oven. Once the chicken has cooled completely, cut it into bite-size pieces.

Combine the chicken, celery, mayonnaise, brown mustard, and salt in a large bowl. Mix well until chicken is well coated, and all ingredients are well combined.

Put the bowl in the refrigerator for 1-2 hours, covered with a lid or plastic wrap.

Add fresh dill and pecans just before serving and lightly toss. Make sure you serve chilled and enjoy.

Fat Bombs And Peaches For Keto

These Perfect Keto Peaches and Cream Fat Bombs will help you beat the summer heat. Enjoy these when you’re in the mood for sweet and creamy keto diet snacks.


Softened Kerrygold butter, 4 tablespoons

Soft organic cream cheese: 6 oz

monk fruit sweetener separated: 1/2 tbsp.

Perfect Keto Peach Base: 3/4 scoop

frozen peaches, slightly warmed:1 cup


Mix butter, cream cheese, peaches, Peach Ketone Base, and 3 tbsp monk fruit sweetener in a medium bowl.

Fill silicone molds with the mixture. Add the remaining monk fruit sweetener to each fat bomb.

Freeze mold for four hours in the freezer.

After the fat bombs have frozen, remove them from the silicone mold and enjoy.

Time to freeze: 4 hours

FAQ For Keto Meal Preparation for Beginners in 2023

How should I eat during my first week of keto?

Limit the number of potatoes, pasta, bread, rice, grains, beans, and sugar you consume, and don’t eat too much fruit. Eat what you want meats, eggs, vegetables, cheese, nuts, avocados, and fats. Regarding snacks, meat, nuts, and cheese are the best.

Is keto a long-term diet? What should I expect after the first month?

Headaches, fatigue, muscle aches, nausea, brain fog, and irritability are some of the symptoms you may begin to experience. It is common for people to suffer today, but it is usually temporary and normal, and you’ll be fine soon!

Is it possible to eat pizza on a keto diet?

Pizza can also be keto-friendly. It is recommended to use cauliflower crust made from almond flour rather than pizza dough made from carbs.

Health & Fitness Info