Cooking Tips for How to Make Keto Meals at Home

Cooking Tips for How to Make Keto Meals at Home
Cooking at home is fun and relaxing for some, while difficult and frustrating for others. Regardless of how you feel about cooking, we can all agree that we are doing it more than ever right now due to social distancing efforts. 

For those new to the ketogenic lifestyle, or considering the keto diet, this article covers keto macros and explains how to create easy keto meals. We will also share some of the best strategies for meal planning, so prepping and planning meals isn’t stressful.

During this uncertain time, it is common to experience stress eating, which can lead to weight gain and other health issues. Knowing how to make low-carb meals will not only help you gain a stronger feeling of control during your extended stay at home, it can also help you be healthier during this stressful time.  

Before we get to cooking basics, here are some reasons eating a keto diet can be beneficial to your health:

  • Supports immune health [1]
  • Promotes weight loss [2]
  • Improves mental focus [3][4
  • Boosts energy [5]
  • Enhances sleep quality [6]

Keto Cooking Basics 

Let’s start with macros, which is short for macronutrients. The three macros are:
  • Fat
  • Protein 
  • Carbohydrates 
The keto diet is typically broken down like this:
  • 75% fat
  • 20% protein
  • 5% carbs 

READ: How to Calculate Macros for Keto 

How to Build Keto Meals

Keto cooking is actually very simple because you don’t really need to worry about typical carbohydrates like bread, pasta, and rice. 

Here are the basic steps for creating a keto meal: 

  1. Pick a high-fat protein
  2. Add a low-carb vegetable
  3. Add a healthy fat, if desired
Here are some examples:
  • Skirt steak and sautéed kale
  • Roasted salmon and Brussels sprouts 
  • Chicken thighs and broccoli
  • Pork chops with asparagus
Below we’ve listed food options for each macronutrient to help you create low-carb meals with ease. Pick a serving from each macro group. 

Keto-Approved Fat Options 

  • Avocados
  • Butter / Ghee
  • Oils (olive, MCT, coconut, avocado)
  • Mayonnaise
  • Full-Fat Dressings (Ranch, Blue Cheese, Italian, Caesar)
  • Heavy whipping cream
  • Cream cheese
  • Nuts: cashews, almonds, macadamias, walnuts, pecans
  • Seeds: flax, chia, sesame, sunflower, pumpkin

Keto-Approved Protein Options

  • Meat: chicken, beef, pork, lamb, turkey (pick fattier options)
  • Seafood: salmon, tuna, halibut, cod, shrimp
  • Eggs
  • Cheese
  • Cottage Cheese
  • Greek yogurt

Keto-Approved Carbohydrate Options

  • Dark leafy greens (spinach, kale, swiss chard)
  • Asparagus
  • Bell Peppers
  • Broccoli
  • Zucchini
  • Arugula
  • Cabbage
  • Cauliflower
  • Green Beans
  • Berries
  • Tomatoes (in moderation)

VIEW: Keto Essentials Shopping List

Master All The Ways You Can Cook Eggs

Eggs are a superfood. They’re amazingly nutritious. They’re inexpensive. And they’re extremely versatile. 

You can fry them, scramble them, poach them, boil them… the possibilities are endless. Here are some of our favorite keto egg recipes. 

No-Cook Keto Meal Ideas

  • Piece together some keto snacks to create a meal. An example is: Cheese + avocado + deli turkey. 
  • Make a salad with whatever you have on hand. Keto salad toppings include: bacon, cheese, avocado, and almonds. Avoid croutons, tortilla strips, and dried fruits. We love this Chef’s Keto Cobb Salad!
  • Have a meal replacement shake. KetoLogic KetoMeal is a low-carb meal replacement shake made with MCT oil powder. It’s delicious and satisfying and is a perfect solution if you don’t have time to cook or are too tired to cook. Plus, it’s a shelf-stable pantry item that only needs to be mixed with water to enjoy!

Plan For Leftovers

There’s a reason why casseroles are so popular. They don’t take a ton of effort and you can get several meals out of one cooking session. 

Here are our favorite keto casseroles:

Soup is another recipe category that often yields leftovers and reheats amazingly well. You can store them in single-serve containers and freeze them to make them last longer. 

Try these hearty soup recipes:

Learn the Most Common Keto Substitutes 

To minimize carbs, you’ll need to replace high-carb foods with lower-carb options. Here are the most common keto substitutes to learn:

Stock Your Freezer, Fridge, and Pantry with Keto Staples 

It’s helpful to keep your kitchen well stocked with keto staple items. This can help you stay on track and minimize the temptation to indulge in carb-heavy foods.

Pantry Keto Staples

Refrigerator Keto Staples 

  • Eggs
  • Meat 
  • Bacon
  • Sausage
  • Heavy whipping cream
  • Butter
  • Cheese
  • Cream cheese 
  • Mayonnaise 
  • Greek yogurt
  • Low-carb vegetables 
  • Berries

Freezer Keto Staples 

  • Meat
  • Fish
  • Frozen low-carb vegetables 
  • Frozen berries

Take Control Of Your Health With Homemade Meals

Cooking at home can improve your health if you make the effort to use fresh and healthy ingredients. Restaurant meals tend to have processed oils and too much sodium. Plus, they’re expensive compared to eating at home.

Cooking keto meals is not harder than making a carb-heavy meal. In fact, it can even save you time because you don’t need to boil water for pasta or rice. And it can save you money because keto meals are more satiating, which means you’ll feel full longer and won’t need to eat as much or as often.

Check out the KetoLogic recipe section for more easy-to-make keto meals.

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