Food Health 


As a beginner to Keto diet, one thing I learned is to put all your basic staples together. Not only will it cut down the prep routines, but it will also save you money and time. Nowadays, we always want to look for easy, quick, and friendly meals to prepare. In Keto approach, there are some basic foods that you may want to prepare ahead of time. Please also check “ Quick Keto by Martina Slajerova. Also, visit the website  to download the app which will give you the accurate information how much you should eat. Note that you need to consult with your own doctor if Keto diet is right for you.


In Keto diet, cauliflower is used as your staple rice. Remove the leaves and the core. Cut them in florets, wash, drain and dry them. Put them to food processor, or chop finely until florets become like snow like rice. Refrigerate them in airtight container or put them in a Ziploc, date it uses the cauli in four to five days and or freeze them for 3 months.


Wash 2 to 4 pieces of zucchini. Peel them and place them in a spiralizer to slice them until “noodles” like. Place them in an airtight container and or Ziploc and refrigerate up to 5 days. I also freeze them.


I love eggs. I always have them; hard-boiled eggs are very convenient to have. You can use it for salad or eat with crispy bacon, salmon, or avocado. You can also poach and fry eggs. (Fried eggs should not be prepared ahead of time).


Always have crisped-up bacon for snacking and for salad condiment.


In Keto diet, nuts and seeds are good for in between-meal and snacking. Almonds, hazelnuts, pine nuts, walnuts, pecans, macadamia nuts, cashews, pistachio nuts, pumpkin seeds and sunflower seeds are the only the few nuts and seeds allowed in Keto diet.


If you have time, chop your vegetables ahead of time and put them in a resealable plastic bags and in airtight container for future use. This will cut down your cooking time.


COCONUT OIL, OLIVE OIL, AVOCADO OIL, are essential oils and most often used in Keto diet.


Make your own condiments such as mustard, ketchup, pesto, ghee, and purees. They are not expensive, and you can control the ingredients. Visit for more keto staples.


I always have broth made from chicken, meat bone and vegetable. To do this, if you have a whole chicken, slow cook it, for good hours, season it and include any left-over vegetables for good taste. Pull-off the meat and set them aside for some use. Put the broth in the air-tight container and freeze the broth.


Non-starchy vegetables such as leafy greens, cabbage, broccoli, zucchini, cauliflower, peppers, radishes, tomatoes, turnips, cucumber, celery, eggplant, asparagus should be included in Keto diet.

Eat low-carb fruits such as strawberries, raspberries, and blueberries, lemon, lime, coconut, and avocado.


It is best to marinate fish for 2 to 6 hours. Season them with herbs, olive oil, and lemon for better-tasting fish. Place them in resealable plastic bag and refrigerate.

And there you have it, folks. I hope that these simple steps will make your day of cooking enjoyable!

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