salt and finish with Maldon or flakey sea salt, if desired. Keep on hand different vinegars like balsamic, red wine, and rice wine vinegar. Cooking and finishing oils are a must. Carry olive oil, avocado oil, and expeller pressed grape seed oil for cooking with heat and use extra virgin olive oil to drizzle over a finished dish.
Carry condiments in your pantry like tamari soy sauce or coconut aminos, toasted sesame oil (store in fridge), hot sauce, liquid stevia, and coconut milk.
Costco Is Your Best Friend
This may seem obvious, but stock up on non-perishable items at Costco like nut butters, nuts, almond flour, coconut milk, and cooking oils. You will be using lots of those items to meal prep, so why not save some money? Watch my Costco grocery haul video on YouTube for more inspiration and lots of mean comments.
Why I Love Glass Meal Prep Containers
Glass meal prep containers are much safer than plastic ones and perfect for warming in the oven or microwave. I don’t care what they say about plastic meal prep containers being safe for the microwave—that is total garbage—the chemicals from plastic are not safe for the food: end of story.
FAQ
Here are some questions going through your head now, because I know you guys so well!
How Long Can I Store Meal Prep?
Each recipe in this book has storage instructions, but most meal prep recipes can be stored in the fridge for five days or frozen for two to three months. Make sure to keep sauces and dressings separate from protein and salads, and only dress them right before you want to enjoy them. Some meal prep items like cauliflower rice and salads don’t freeze well and get soggy when defrosted.
What Is the Best Way to Reheat Meal Prep?
Each recipe in the book has reheating instructions, but the best way to reheat meal prep is in a 350°F oven for 7—10 minutes. If using the microwave, place a wet paper towel over the container and make sure not to overheat, as the food can dry out. You can also use the HotLogic Mini—it’s a great way to reheat meals at work or school.
How Do I Calculate Macros?
Luckily you have me, and I did all of the hard work for this book! In case you want to calculate your own macros for a different recipe, there are four trusted websites I use. You need to check multiple sites because I often find errors on some.
Spinach and Feta Muffins with Butter Coffee
Sausage and Veggie Frittata with Ayran
Breakfast Sandwich and Coconut Chia Seed Pudding
Prep Time: 10 minutes • Cooking Time: 25 minutes • Makes: 9 muffins
Dessi is kind of a genius when it comes to baking; for me, it’s my archenemy. You may notice this is the same batter used to make the fat bread and bagels, except this time it’s loaded with spinach and salty feta and served with the elixir from the gods known as butter coffee.
Tip
Yes, I know macadamia nuts are expensive, but you really need them for this recipe. You can substitute the coconut butter with runny almond butter if desired.
To watch the video tutorial for this recipe, search “FlavCity keto muffins” and “FlavCity butter coffee” on YouTube.
For the muffins:
-1 cup macadamia nuts, unsalted and roasted if desired
-5 eggs
-¾ cup coconut butter, mixed well
-½ teaspoon kosher salt
-1 teaspoon baking soda
-Zest of ½ lemon
-1 tablespoon fresh lemon juice
-1 cup feta cheese, crumbled
-1 cup frozen & chopped spinach, thawed
-3 tablespoons grated Parmesan cheese
For the coffee:
-1 cup of hot coffee
-½ tablespoon organic virgin coconut oil
-½ tablespoon unsalted grass-fed butter
Make the muffins: Preheat the oven to 350°F and make sure the oven rack is set in the middle. Add the macadamia nuts to a food processor or a powerful blender, and process for about 30 seconds until almost creamy. While the machine is running, add the eggs one at a time, making sure each one has been incorporated into the batter before adding the next one. Turn the machine off and add the coconut butter and salt,
