Kid's Lunch Prep (8 / 1 / 2018)

This Meal Prep

1. Trader Joe's organic, grassfed hot dogs (Trader Joe's) $4.50) 
2. Uncured soppresetta (Sprouts) ($4.00)
3. Simple Mills almond crackers  (Sprouts) ($4.49)
4. Urban Bruce organic chicken meatballs (Costco) ($9.99 )
5. Organic Baby corn ($2.29)
6. Organic baby Carrots ($0.99)
7. Organic Peas (frozen)  ($1.99)
8. Organic Cherry tomatoes ($1.99)
9. Blueberries  (1 pint) ($1.50)
10. Mango (2) ($0.99)
11. Kiwis (4)  ($2.00)
12. Strawberries ($2.50)
13. Navel Orange  ($3.98)
14. marinara sauce ($2.50) 
15. Organic butter lettuce ($2.00)
16. ground Parmesan (3.50) 
17. mozzarella cheese, sticks or block (3.50)

Total: 55.70

ECONOMICS 

I only made six lunches for keto kid but the price reflects using all of the ingredients to make these six lunches (or snacks for an adult) (24 meals) since the rest of this was eaten over the course of the week. To make it more economical you could use conventional produce but we live in California so organics don't break the bank. Other money saving tips including making your own almond crackers or use low carb tortillas or wraps instead. Because we can't eat soy or wheat I spring for expensive crackers and save myself the kitchen time. The most important things to buy "clean" in my opinion are soft fruits you eat the skin on (strawberries, blueberries etc) because of the pesticide risk and meat and dairy because of the better nutrient profile and usually better conditions for the animals.  I notice without carbs we as a family eat less food volumetrically. If your kids currently eat chips, juice, granola bars, protein whatevers, frozen waffles, bread, hot dog buns, oatmeal, syrup etc. all of that adds up to a pretty big grocery bills and kids that are ALWAYS looking for a snack. Without that expense of ravenous carb driven hunger making you buy more in volume and without all the extras, $5.00 cartons of Organic eggs or $10 for organic chicken meatballs seem less like luxuries.

 *Not included in my pricing are (1) egg for the mozzarella stick recipe, oil for frying, salt, pepper and condiments like mayonnaise or garlic dip.

REDUCING CARBS 

If you're not feeding kids or your kids have to be much lower carb than this eliminate the fruit and replace it with high fat dips (home made ranch is my favorite) for extra vegetables, or add peanut butter with no sugar, extra cheese, boiled eggs or other high fat options. This gives tons of extra fat with very little carbs or protein. 

INCREASING THE FAT 

- Dips. Not pictured here is a container of homemade mayonnaise, baconnaise or aioli that I give Keto Kid for her vegetables, this really bumps up the fat

- Cream. I often pour straight heavy cream over her fruit, sometimes with a pinch of stevia but usually straight cream. It doesn't last as long as the fruit so I try to pour it over on the day its served.

- Dressing - Homemade ranch is king in our house but my daughter is partial to Toum, a middle eastern dip thats made of garlic emulsified with light olive. Its absolutely heavenly. If youve never had it before Trader Joe's sells a passable version garlic garlic paste next to the tzatziki and hummus.

- sides  

On their own these lunches are relatively high in protein but NOT pictured is her almost daily "protein shake" of frozen cream cheese, full fat cream, almond milk, fruit extract, vanilla or cocoa powder, and a handful of greens. We rarely skip the shake - because she looks forward to it - but if we do we just have a little extra fat at dinner and dont worry about it.

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