Keto Grocery List Tips And Keto Diet Meal Prep Recipe Ideas | The Healthy Life

Keto Grocery List Tips And Keto Diet Meal Prep Recipe Ideas | The Healthy Life


so you want to start with the keto diet maybe you want to give it a try or want to get really serious about it that this is the video for you because I’m gonna show you how I prepare my grocery list for the keto diet how I shop and then I’m going to show you some handy-dandy new prep tricks for the keto diet because meal prep is such a big part of the keto diet and when I first started the keto diet I was not aware and I wish I was but now I have all of these tips and tricks for you so if you want to give the keto diet a try or maybe you want to get really serious about it then this is a video for you so let’s get to it right did it [Music] all right so welcome to another healthy life episode my name is kaya and I’m all about creating the best version of myself and if you want to do the same for yourself this is the channel to be your most definitely welcome to the healthy life family before we get into the video I want to give you a nice freebie so about three weeks ago I wrote this free ebook about how to start the keto diet and you can get it for free if you subscribe to my newsletter the link to the newsletter is in the first comment under this video if you subscribe to my newsletter you will receive the ebook for free in your inbox but if you want to support me you can also buy it for $2.99 in the webshop on my blog the link will also be in the first comment and I want to give you this ebook because it has all of my tips and tricks to get you started but also to understand what the keto diet is really about I also have a section on calories carbs and macronutrients so that you can get a grasp of how it all works and I really really hope that the ebooks ebook helps you to get a good head start and you can download it for free or help me out by buying it in my shop links are always in the first comment under this video so check it out so now that you have my free e-book on how to start eating keto I don’t have to explain it all to you we can go and skip that we can go straight into the grocery list for the keto diet now remember the keto diet is all about eating vegetables where you get your good carbs and then you get a lot of protein and healthy fats so those are the three main components on your grocery list and I want to show you how I prepare it a shop so I like to dive into my kitchen cabinets once a week and see what I still have left because in the past I would just go to the supermarket without checking out my own stock and then I would come back with things that I already had so I would have a lot of stock in my kitchen cabinets and I would never be able to finish it all and I don’t want to be a wasteful person and throwing away things if I have to so for instance I have a lot of oatmeal packets which were gifted to me by PR agency I personally don’t like overnight oats but I did do some research and I can make some pretty cool low-carb snacks with the overnight oats so I am very happy that I checked my cabinets first because now I can eat that without having to throw it away so my best tip is to first check your kitchen cabinets because I also found a de mama beans and corn and a lot of tea so now I know I don’t have to buy that again step number 2 is checking out my fridge to see if I still have produce I can use if there is anything that turned bad I toss that out and what is still good I obviously reuse for the next week now this upper plank or upper shelf is especially for cheese yogurt butter anything with dairy in it so I already have enough cheese and butter and I do not need to restock on that and it’s good to check it so that you don’t buy doubles for nothing so as you can see I already have a lot of staples that you need on the keto diet like different kinds of cheese butter yogurt I have chicken I have some hamburgers I have some fruit which is not necessarily Quito proof but I’m trying to listen to my body and if you use person control it’s pretty much doable also tofu because it’s basically no carb pretty affordable and easy to make so these are some staple items that I usually would buy melon is not one of them but I’m trying to give my body some extra vitamins and portion control makes it possible to use melons and other types of fruits on the keto diet so then I head over to my computer and then I type out all of the items that I already have this helps me make sure I don’t buy doubles and I also get to be more creative with the items I already have in my fridge and my kitchen cabinets because I have a lot of good stuff there and I don’t want to buy new items before finishing the old one so this is one of my best tips when it comes to your keto grocery list is to check what you already have and make sure you use that in your dishes for the next week I always shop at the same supermarket as much as possible because I know the quality of their products and they have a lot of offers and discounts so I usually check their offer page on their website first they have a lot of two-for-one deals often they also have like 50% of an item and eating keto style can be a bit more expensive depending on where you live fresh produce can cost a bit more or maybe your proteins can cost a bit more so I personally like to shop with a good deal because I like to save money but I still want to buy high-quality and high-end products and brands so checking out the bargain page first before I go shopping helps me save a lot of money I tend to spend around 35 to 40 euros a week when it comes to groceries and then usually there are some of those groceries left for the week after so I try to be as smart as I can with my money and still buy high quality and good purchases and then there’s also a page where you can see what you’ve bought before so it makes it really easy for me to shop because I basically ate the same things every week slash a month so this page makes it really easy for me to see what I could buy and what is possible for me on the keto diet then it’s time to write your grocery list I try to shop with a grocery list as much as possible because if I don’t I tend to buy things I don’t need especially snacks and cookies and chocolate and things it’s just not good if I go without a list and the supermarket that I shop also has this amazing app where you can put your grocery lists in and then you just swipe to the right if you’ve got the item in the store and so you know exactly what you bought and what you don’t want to buy it’s so easy and I definitely recommend it because it saves you so much money and it also keeps you on the right path and not be an impulsive shopper which is something you can’t do when you’re on the keto diet another tip I have for you is to use a MyFitnessPal app it is such an amazing app you can scan all your products you can see how many carbs fats and proteins you’ve eaten during the day but also your calories now what I like to do is to first plan out my meals in the MyFitnessPal app so know exactly how many carbs fats and proteins I’m gonna eat per day and I’ve already saved a lot of my recipes in this app because I’ve been using it for years now it’s so easy to use and this helps me plan out my meals it helps me with meal prepping and it helps me see if the items that I’m about to buy at the supermarket are actually going to be used in my meal plan for the coming two to three days so definitely try and use an app or like a word document whatever you like maybe an old school journal to write out your meals your meal plan so that you know that what you’re going to buy is actually what you’re going to eat and that it’s going to fit your macros because obviously on the keto diet the carbs fats and proteins are very important so don’t forget to check that before you start buying items so let’s go on to my meal prep tips my first step is to meal prep with portion control in mind because I used to not do that and then I would get the munchies and then I would have a bar chocolate bar ready to go and I’d be like oh I’ll just take four cubes which is like four portions and then I would end up eating the entire bar so I’ve noticed that on a keto diet it’s good to use portion control so here are four cubes and one cube is one portion according to the chocolate packaging so I have these really cute containers in which I can separate my snacks and I really recommend containers like this because I put my cheese on the bottom and then my chocolate on top it’s super easy I just dunk it in my backpack and I know I have something sweet and something savory and because there is a little container in between the snacks won’t mush up together and they’ll stay fresh so this is one of my best snack tips ever no matter what kind of diet or way of eating you are trying to follow it’s a good idea to weigh out your food and your portions portion control is everything especially on the keto diet when you are working with a strict amount of carbs so in this clip for instance I am weighing out a hundred grams of grapes now if I were to I a hundred grams of graves I would probably put in three times the amount that I would actually need because I’m eyeing it and grape such a cute and small and I feel like I could eat a little more because they’re so small you know and I wouldn’t realize that a hundred grams of grapes is actually 76 calories 70 grams of carbs and pretty much no fat or protein and this is about a hundred grams of grapes and I would eat three times this portion no wonder I wasn’t losing weight so if you’re still eyeing your portions I definitely recommend weighing things out so that when you are meal prepping you know exactly where you’re eating you can add it into my fitness ball and you’ll have your snacks ready to go without having to worry about the right portion the easiest meal prep item you can think of is eggs you see a lot of people on a keto diet eat eggs I usually like to boil eggs because I travel a lot and boiled eggs obviously can’t break when you bring them with you and are super easy to use you can put them in a salad you can just peel them eat them with some mayonnaise or maybe just some pepper and salt it’s super easy and I recommend boiling eggs I usually boil 4 to 6 eggs so that I have 2x per day for Monday Tuesday and Wednesday and I usually boil them for 10 to 15 minutes because I don’t like runny yolks they really need to be hard-boiled so another simple meal prep trick for the keto diet is to boil eggs let them cool off then put them in the fridge and they’re ready to go this recipe is super easy it is a tuna filling which I often use to fill up cucumbers or salads all you need to do is use a can of tuna drain it really well and then you want to mesh it up with your favorite mayonnaise and when you at your mayonnaise you want to add enough to make it into a very creamy texture so add your mayonnaise and start messing it up until you have the desired texture which is really nice and creamy but not too watery because if you want to use this tuna filling in cucumber boats or maybe eggs or a salad it needs to be creamy enough not to get all wet all over the place add some ketchup I used ketchup with 50% less sugar I also added some pepper and salt because I like a kick if you don’t want to add pepper and salt you don’t have to what I personally do not enjoy blend foods so that’s why I always add these basic spices if you want to you can add some sriracha which I personally really really love because it gives this tuna feeling a really good kick you can also add some garlic if you want to like one clove of garlic and then it’s time to mesh everything up and once you’ve done that all you have to do is make sure you put it in a airtight container or maybe a bowl with some cling film put it in a fridge and then when you’ve done that you have this really nice tuna filling to go you can add it to your salads your cucumber buds whatever and it makes your life so much easier tofu is pretty much no carb it’s very affordable and it’s easy to prepare but straight out of the packet it is very very wet and you need to drain it because the dryer to tofu the crispier it’ll be when you go and fry it so I put the block of tofu on a silicon mat with some paper tissue and as you can see when you apply pressure the moisture comes out immediately so I use a cutting board on top and then I place some heavy-duty catcher material on there like pots and pans and baking trays and the pressure helps you press out the moisture out of the block of tofu and I’ll leave this construction in my kitchen for like three to four hours longer is even better because a dryer door tofu the better to crisp as you can see by these paper towels there’s a lot of moisture that comes out of these tofu blocks so it definitely definitely is a good idea to drain them first because the tofu gets really crispy when it’s a dryer so as you can see the size is also a lot smaller and more dense I recommend cutting your tofu into smaller cubes because it’s easier to fry and it’s also easier when you want to weigh out the cubes and see how much you’re actually putting in your salad or use it as a side dish and so I prefer these smaller cubes this truly is the perfect size if you want to get a golden-brown piece of tofu that is also very crispy I tend to keep mine in an airtight container for two to three days max and that I just portion them out when I make a salad and I want to add something crispy or if I want to add it to a nice dish and so all I have to do is portion it out and then I fry it in the pan and I do use a bit more oil because the tofu tends to soak up a bit of the oil before it starts to crisp up so add a bit more oil than you think you usually need and then just stir it around until all of the pieces are nice and golden brown and then you can season them with pepper and salt or you can add a dressing or whatever it is you like tofu is very neutral of taste so you can dress it up dress it down and it’s super easy and very low carb the last recipe I want to share is shredded chicken which I meet with these Mexican taco spices and sesame oil and I started with the base of sesame oil because it has a really nice smoky flavor and then I edit the spice mix which you can use or any other spice mix you like then I added some pepper and of course some Himalayan salt I use a little bit more salt than most people because I like salty food and also on a keto diet you need a bit more salt so don’t feel bad about using a bit more than usual I also added some olive oil because I didn’t want to use too much sesame oil and then I also edit three cloves of garlic I love me some garlic people and I chop them up very finely for this marinade and one stir chopped I put them in the marinade with the sesame oil and a spice mix then I give it a good stir and then I add in a small red onion because I like red onions you can also use a normal onion or a shallot but I really wanted to have that stinging flavor of a red onion and then I gave it another stir before I started cutting up the chicken breast in strips since this is a shredded chicken recipe I tend to cut the chicken breast in thin strips and then I make sure I coat every strip in the marinade usually I start adding more spices as I go because this was a pretty big batch of chicken breasts I think at 2 or 3 chicken breasts in this marinade so I need to add some more oil and spices and then I had this glass baking pan in which I added all of the chicken strips until it was completely full and the reason why I like shredded chicken as a meal prep recipe is because you can make a really big batch and you can use it for everything for a side dish or salads maybe you want to make like a huge salad bowl you can really use it for everything so that’s why I like try to check it a lot and also it’s pretty much no carb I wish you could have some sense of smell through your screen because girl this was smelling really really good and let me tell you it’s so easy to make and all I had to do after putting it in the baking tray was pop it on the oven I did it for 30 minutes on a hundred and eighty degrees Celsius I went for a slow bake to make sure that she can put and dry out and after taking it out of the oven and letting it cool down for 30 minutes I started shredding a chicken you could do this with a fork I decided to do it with my fingers so that I had more control and then all I did was grab a really big airtight container and fill it up with all of the chicken so then after that I just have to put it in the fridge weigh out what I need per meal and I have this really easy mu prep dish to go so if you want to get more keto recipe ideas you can visit my blog it’s gaya Cantona and L you can find a lot of keto and low carb recipes on there they’re free so I’ll definitely check them out link will be in the first comment under this video I also have a lot of what I eat in a day or what I eat in a week videos up so if you need some extra inspiration on how to cook for yourself on the keto diet definitely check those videos out if you like this video in any way shape or form definitely hit the thumbs up leave me your comment and subscribe to my youtube channel if you want some updates during the week you can follow me on the ground because that’s where I post my meal updates and intermittent fasting tips and tricks on whatnot so definitely follow me there and that’s it for this video I hope this video gave you some motivation and inspiration and some handy dandy tips and tricks to get your own keto grocery list going and start meal prepping for yourself thank you so much for watching I love you I’ll see you next week good bye [Music] [Music]

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