Most South Beach Dieters tell us that grocery shopping is a once or twice-weekly affair. To maximize your trips, it’s important to buy nutritious, versatile, meal-building ingredients. We’ve rounded up some of our favorite keto meal prep picks that make life easier, healthier and tastier.
Here are six meal prep items to keep in your keto-friendly kitchen:
With a shelf life of more than a month, onions have the ability to bring rich depth to virtually any sauce or dish. According to Healthline, they also contain vital nutrients like fiber, potassium, antioxidants and vitamin C and B. For these reasons, they are at the top of our meal prep shopping list. Roast them, sauté them, caramelize them or grill them. You can even enjoy them raw! Red, white and yellow onions are all approved non-starchy vegetables on the South Beach Diet.
The beauty of lemon juice is in its bright, fresh flavor that makes water more exciting, gives salads a fresh finish and brightens up fresh seafood or chicken. It’s also the star in desserts like our Lightened Up Lemon Cake. With every squeeze of a lemon, you’re adding nutrients like vitamin C, potassium, calcium and antioxidants to your food, says Medical News Today. For maximum shelf life, store lemons at room temperature protected from the sunlight. Lemon juice is a Free Food on the South Beach Diet as the serving size is under 10 calories and less than one gram of carbs.
For less than five dollars, you can pick up a dozen eggs for a week of keto-friendly breakfasts and snacks. This versatile ingredient is so hearty, it can act as the main protein in your meal. Its mild flavor can take on a wide range of flavors and spices. Enjoy a savory egg omelet or incorporate them in your keto-friendly baked goods. On the South Beach Diet, enjoy one whole egg or three egg whites as a serving. Learn more about the health benefits of eggs >
4. Olive Oil
We bet you saw this one coming! A true staple in the South Beach Diet, olive oil is another can-be-used-everywhere ingredient. To choose a good bottle, look for “extra virgin,” which means the olive oil is unrefined and free of chemicals or defects like rancidity, says the magazine Bon Appétit. Never, ever buy low fat or “light” olive oil as you’ll be losing out on its precious heart-disease-preventing nutrients. Use olive oil as the base of your salad dressings, marinades and sauces.
5. Greek Yogurt
Calcium, protein and probiotics equal strong bones and a strong, healthy gut. According to Medical News Today, yogurt brings these nutrients to your table and may help to protect bones and support digestion. Yogurt is more than a smoothie add-in or breakfast go-to. You can also use this protein-packed grocery pick in salad dressings, sauces and decadent desserts. When grocery shopping, seek out full fat, plain Greek yogurt. Avoid vanilla and fruit flavorings as these usually go hand-in-hand with added sugar.
6. Chicken Breast
We want to send a special thank you to the person that invented the freezer. Not only does it allow us to send you all of our fully prepared, healthy meals. It also allows you to stock up on perhaps the most versatile protein there is. Chicken breast can be kept in your freezer to extend its shelf life, then thawed out when you’re ready to do your meal prep for the week. This protein powerhouse can be enjoyed in breakfast omelets, over a salad at lunch or as the main course at dinner. Grill it, broil it, sauté it, poach it; mix it with virtually any seasoning or spice. Get creative and make a variety of dishes using this keto-friendly meal prep ingredient.