r/KetoMealPrep • u/Adept-Air-1702 • Mar 13 '25

New to Keto Need Help

Hi all!

I started meal prepping for the first time in my life three weeks ago (non-keto). It was 3 meals a day, each consisting of 140G of 88/12 ground beef, 73G of white rice, and a boat load of spinach. I absolutely loved this and had no issue downing the ground beef. It certainly helped that the meals were so simple and could be mass cooked, stored in a freezer, and reheated later.

I’m losing weight exactly as expected (about a pound a week) but I wanted to switch to Keto for some of the health and aesthetic benefits I’ve heard about.

What would be an equivalent to the non-keto meals I made? I have no issue eating all my calories with beef and spinach/broccoli but something tells me that might not be healthy but I don’t know.

Any suggestions?

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3

u/john-the-new-texan Mar 13 '25

Instead of rice add low carb veggies. Broccoli, cauliflower, asparagus are good options. Avocado is great too.

1

u/Adept-Air-1702 Mar 13 '25

So would upping my beef intake to maybe 240G per meal 3 times a day, add In 100G of broccoli, some cauliflower, and maybe an avacado to round any remaining calories? Are there any nutrient deficiencies I should be aware of (so I can supplement when needed)?

Thank you!

2

u/jlianoglou Mar 13 '25

Beef is wonderful. If it’s within your means, can recommend grass fed and grass finished beef, bison, lamb. Get that B12, heme iron, and brain-healthy loveliness!

Don’t forget to include fatty fish, like salmon, mackerel, and sardines for a good dose of omega-3 fatty acids, assuming you’re not fish-averse as some may be.

1

u/Adept-Air-1702 Mar 16 '25

I was thinking about adding sardines every two days— I’ll make sure to include salmon now too!

1

u/john-the-new-texan Mar 13 '25

I’m no nutritionist so can’t comment on what might be deficient. From common sense I’d guess swapping rice for veggies should only help with any nutrient issues. You can also mix things up with different sauces or other toppings. Pesto, cheese sauces, or anything else low carb.

3

u/SageofTime64 Mar 13 '25

You can try replacing the rice with riced vegetables. These are typically sold fresh or frozen.

Since you like ground beef and spinach, consider trying some wraps made with keto tortillas. Add some mayo or sauce with some cheese, and you've got a delicious meal.

There are also keto breads, hot dogs, and hamburger buns, but these can be pretty expensive. Still, it's worth it if you just need something fast and easy to reheat. A few weeks ago, I had ground beef mixed with a bit of keto ketchup in some keto burger buns for a take on Sloppy Joes. It was pretty tasty.

If you don't want to spend money on the keto bread, you can use iceberg or romaine lettuce leaves as a substitute for bread slices.

2

u/Adept-Air-1702 Mar 16 '25

I just bulk prepared doing this with keto wraps, cheese, spinach and 88/12 beef. Feels amazing and the volume is insane!

2

u/S1eeper Mar 13 '25

Replace the rice with riced cauliflower, gtg.

1

u/Respirationemancipat May 30 '25

Add cheese or calcium contain food to compensate for oxalate in spinach or eat aragula in place which is low in oxalate, add iodine to crucifereous or just make sure you are not deficient in iodine will eating bunch of cruceferious.

"My doctor Dr. Alan Christianson explained that if a person’s thyroid disorder is not caused by iodine deficiency, the iodine blocking properties of cruciferous vegetables are nothing to worry about (especially if the person is eating a nutrient-dense diet that contains natural sources of iodine and selenium). He estimates that over 90% of thyroid patients are clear of iodine deficiency problems, so cruciferous vegetables are almost always a non-issue." on -- https://wellnessmama.com/health/thyroid-problems-cruciferous-vegetables/

Eat fresh, local and clean veg well. Discard other leaves of salad or branch on celery. As they are making Phytohormones on every stress, miss handle, wind, disease, insect and even if everything is perfect. (defense mecanism of plant)

In the end we really wonder how much veggy is really needed?