How To Meal Prep For A Keto Diet | Steak & Ground Sirloin

How To Meal Prep For A Keto Diet | Steak & Ground Sirloin


what is up YouTube okay guys get ready to do a little bit of meal prep here still on the keto diet so this meal prep is going to be strictly keto what I’m going to be prepping is some flat iron steak here for a couple meals this is about the quiet in the work for two meals and then I’m going to do four meals with this ground sirloin right here about ninety ten not too high in fat behind up to fit our goals high in protein and then we’re going to flavor one of them with some organic butter or is it the other prep with so extra virgin coconut oil then paired with them you want to make sure your carbohydrates are on a keto diet as some of you might know some of you might not know that’s why I like to explain this stuff so we’re going to do a very high fiber low carbohydrate vegetable we’re going to pair this with the meals and that is going to be asparagus spears so frozen steamed baggies your Spezia prep I’m going to go through we’re going to make this really quick on the syringe because some containers and show you exactly what you got to do if you’re looking at trying to build prep some keto so stay tuned and we’re going to get this done so we removed the steak from the package now what I like to do when I cook steak to make sure it cooks all the way through it’s also easier to weigh it out everybody has to be as strict as I am I weigh everything meticulously exciting bodybuilding what I want to make sure I do exactly what I put in my body you don’t have to do it this way but I like to get in here with my meat shears I like to trim it up into small little pieces it cooks faster and I think ultimately this makes the entire process easier makes it easier to eat you’re not cooking it up after the fact so I’m gonna get in here and I’m gonna start trimming this up and then what we’re doing here there’s really not a specific science behind this other than the fact that I’m chunking it into smaller pieces it’s kind of get in here with it and if I notice any extra fat normally on other diets I would trim it off but on a diet like this on a keto diet I’m not worried about that fat I think that fat on there so I will trim any gristle if I notice that but for the most part we’re just getting in here and trimming it up all right so we got all of this trimmed up into little pieces so we’re going to move the kind in to the side here and now we’re going to take the ground sirloin what I’m going to do with this I’m gonna Pat it into four different patties I’m just going to eyeball it because I know there’s 16 ounces here of ground beef but I’m going to Pat it into four different ones because you know that if you have a meal tomorrow right ones a little bigger than the one today it doesn’t really matter at the end of the week your overall macros are still the same as long as you eat the entirety of what you prep so we’ll open this up I’m going to take this ground beef here then we’re going to put it into four little pieces all right I’m going to go ahead and patty these up nothing special here just kind of going through making sure we have them all we’re not really going to be putting them on a bun or anything but I think it’s cool to prep them you you don’t have to do that this way you can just throw the entire pack in a skillet and fry it up if you want but um this way it looks a little prettier we’re doing it for the video so plus you can kind of pre portion it before you start cooking it that way if you don’t have to weigh something at least you know why when you do it this way they like you have a rough idea I got a quarter the fact this day a quarter the pack this day a quarter the back Thursday all right we’ve got everything ready to go protein wise let me wash my hands and I will be right back all right so one thing I always recommend that you do prep is to pre-heat your pans right so we’re gonna use two different pans here we’re going to use this one for the burgers I always recommend lidded pans too because everything cooks faster cooks all the way through you’re not worried about its burning one side and having the inside not cook as fast so Litton pan is great I got two here since we’re prepping less steak we use a smaller one for the steak here and that way we can put the butter in here for this one and we can put the coconut oil in here for this one we’re not worried about it mixing up so if you’re keeping track of macros – that’s extremely essential to use different pans for different meats especially throwing oils and stuff in there they can have calories so these both of these I’m go ahead and preheat them there we go gonna get them started and what I’m going to do is I’m going to lay out my coconut oil my butter next figure out my scale and I’ll show you how now the first thing we’re going to do I want to use 14 grams of each of these that’s one serving so for the butter I got my scale here it’s already tare doubt size you can see its zero here and we got my little bolder I’m going to put the butter in so the goal here is going to be to take just enough to get that one serving in there go ahead here take a little bit off put it in here that’s eight and the goal is 14 like I said 14 grams is one serving this might be a little too much right here No okay so we need what okay 15 grams we’re going to go ahead and just call that good that’s close enough to our goal so move this to the side all right and the same principle applies with the coconut oil so I’m going to sit the glass bowl on here make sure we tear it out back to zero then we’re going to take our coconut oil get down in here place that we want 14 grams okay we add this to it here how much we go 1 gram so it’s a little Mak little messy 7 ok we’re halfway there there we go 14 coconut oil is a little harder than butter to get in there but that’s one serving we’re good so they go ahead get cleaned up and we will get started on this prep so now that we got all that out of the way what I’m going to do is I’m going to season these proteins very lightly though I don’t want to go too crazy on seasonings like I always say the thing about a ketogenic diet is making sure you’re not getting seasonings that have a lot of extra carbs or anything you know so we’re just keeping it basic here we got some black pepper which I’m going to put on the burgers here and on the steak as well we’re also going to add some seasoned salt this stuff’s really good at adding some flavor you want to make sure the keto diet to that your electrolytes don’t get too low so how did that extra sodium but there’s beneficial on a dive like this so we’re going to hit these lightly with some seasoned so if the steak as well final thing I love to add to my food is a little bit of garlic powder this stuff is also excellent we’re going to take a little bit of this put it on here as well and then what I’m going to do I’m going to go ahead and flip these burgers I’m going to kind of make the seasoning up of the steak and add a little bit more but I’m not going to make you watch that so let me do that wash my hands we’re going to throw everything on the pans so first thing I’m going to go ahead and do is I know we’re adding these in this is going to add some oil in those pants for us but I like to hit it with a butter flavor cooking spray just to make sure nothing is sticking so let me go ahead and add that now when you pre-heat your pans to keep in mind that it will smoke up a little bit when you add this stuff but that’s totally normal I just wouldn’t breathe it in if you know what I mean now I’m going to take the coconut oil we’re going to put it in this pan here now be careful because this will pop okay got that in there then we’re going to put the butter in that pan as well we’re going to let them both evaporate in these pans and we’re going to add the proteins in alright it’s time to add the stuff so I’m going to take each of these burgers and place them in the pan there we go so we’re going to let those sit now I like to get in here and move the actual burgers around to soak up some of this oil then we cover it so we’re good there I’m going to go and take our steak here now we want to make sure that we get it kind of flattened around in here perfect we got this stuff prepping now I’m going to show you what we’re going to do for the vegetables now the most difficult part of this prep the most complex part is probably the veggies I’m kidding this is the easy all this takes is five minutes in the microwave need to be prepared so while those are cooking I’m going to throw this to the microwave that side down close five minutes bingo that simple so while those are cooking we’re going to finish this stuff up so we got our containers set out for the prep we’re doing I’m going to go ahead and check on these and see how we’re doing so it’s a look those are cooking extremely nice and that butter adding some good flavor just kind of get in here and mix it up a little bit doesn’t require too much snow just because the lid really lets it cook all the way through so these are honestly if you like your steak medium those are really about done and then these burgers man those are almost done as well good flip them and then I like to go through here after I flip on my roll through the grease one more time really trap a lot of that flavor in there we go and these have only been on the actual skillet now for about three or four minutes so this stuff if you pre-heat your pans it cooks so fast so no crepitus not have to take a lot of time you can prep for multiple days just literally getting in the air throwing it in doing your homework and know what you’re doing and get it done so we are going to chill on these for a few more minutes I’m going to pull them off we’re going to sort everything out and show you the final results so stay tuned all right so we’re pulling these off the steak is actually done so we’re going to go ahead we’re going to sort it into these containers so we’re gonna front to stick get some of that extra grease in there really think that as to the flavor all right so the steaks done burgers will be done in about a minute or so and then you got a minute thirty left on the veggies so yeah we’re almost done all right guys the burger eating out done so we’re going to sort them out to a little tricky with this scratch level we’ll put that in there there we go all right so we got these sorted out the spare guys should be done any time oh there we go now be careful when you pull this stuff out because steam bags usually really hot so let’s get in here grab it by the corner all right let’s get this sorted so we’re going to open this up here look at all that steam now these are going to be extremely hot so I don’t recommend handling them with your hands let me see if I have any tongs I can use alright I found me some tongs I’ll hook these are the look a little big for what I’m doing a normal person would wait and let this stuff cool down but we’re doing a video here so you want to make it go as quick as possible so we’ll grab a little bit of asparagus here throw it in there alright everything sorted out and good we have six meals here four of them having lean ground sirloin and asparagus with two of them having some steak and asparagus as well like I said keeping your vegetables lower carbohydrate and high fiber is the key these are packed full of nutrients super healthy for you these meats have a nice fat content we added fat content with the butter and the coke roasting our protein Isuzu these are perfect and a great place to start obviously depending on your goals you can cut these portions now and raise your portions up it’s all a matter of control here and figuring out what works best for you so I’m going to go ahead and get these guys sorted put them in the fridge and we’re going to call it a wrap on this video so like I said I don’t do anything crazy with my prep I think the most surefire way to success is finding the easiest way to do things I could say it mix up seven different seasonings and do all sorts of crazy methods but that’s not the way I like to get stuff done I think if you just kind of brute force do it kind of add in some seasonings here and there you can make some really great tasting meals that fail your goals help you burn fat I’ll be put on muscle whatever your goals are without going too crazy with it if you overthink it too much you can fall victim to analysis paralysis you won’t ever actually get any real prepping done so that’s just my two cents anyways I appreciate you guys for watching as always thank you so much I will say this keto diet so far has been a blessing in disguise I really love the process and I look forward to making more content about this here so be sure to subscribe like my video all that good stuff guys and leave a comment let me know future ideas for videos you would like to see and I always appreciate the feedback thank you so much have a great day I’ll talk to you guys later

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