PrepSmart for Keto: Complete Guide

Keto is a high-fat, low-carb diet designed to shift your body into ketosis. PrepSmart supports keto with net carb calculations, macro tracking, and thousands of keto-friendly recipes.

What Is Keto?

The ketogenic diet is a low-carbohydrate, high-fat eating pattern. By restricting carbs (usually to 20–50g net carbs per day), your body shifts to burning fat for fuel—a metabolic state called ketosis.

The macro breakdown:

• Fat: 70–80% of calories
• Protein: 15–25% of calories
• Carbs: 5–10% of calories (net carbs only)

Net carbs = Total carbs − Fiber. Fiber doesn't spike blood sugar, so keto focuses on net carbs, not total carbs.

Setting Up PrepSmart for Keto

Step 1: Choose Keto as Your Diet Type

1. Go to Settings > Dietary Preferences
2. Under Primary Diet, select Keto
3. Tap Save

All recipes will now filter to show only keto-friendly options (under ~5–10g net carbs per serving).

Step 2: Set Your Daily Carb Limit (Optional)

If you want personalized carb tracking:

1. Go to Settings > Dietary Preferences > Keto Settings
2. Enter your daily net carb goal (typically 20–50g, consult your doctor for your specific goal)
3. Tap Save

PrepSmart will track your daily net carbs as you log meals.

Step 3: Configure Macro Tracking

PrepSmart can show you your daily macro breakdown:

1. Go to Settings > Nutrition > Enable Macro Tracking
2. Set your macro targets (keto-specific templates available)
3. Tap Save

Standard keto macros:

• Fat: ~75% of calories
• Protein: ~20% of calories
• Carbs: ~5% of calories (net only)

Adjust based on your individual needs or advice from your doctor.

Step 4: Add Any Personal Exclusions

Beyond keto's standard exclusions, you might avoid:

• Sugar alcohols (depends on personal tolerance; some keto followers avoid erythritol/xylitol)
• Seed oils (if following carnivore-keto hybrid)
• Dairy (if dairy-sensitive; carnivore-style keto)

To add exclusions:

1. Go to Settings > Allergen Exclusions
2. Tap + Add
3. Select or type the food
4. Tap Save

Keto's Typical Exclusions

PrepSmart automatically filters out these foods during keto:

High-Carb Foods:

• All grains (wheat, rice, oats, corn, quinoa)
• All beans and legumes (including peanuts)
• Sugar and sugar substitutes (except stevia, monk fruit)
• Most fruits (except berries in moderation)
• Starchy vegetables (potatoes, carrots, parsnips)

Moderate-Carb Foods (tracked carefully):

• Most dairy (full-fat only; some dairy like Greek yogurt is higher-carb)
• Low-glycemic berries (count toward daily carb limit)
• Nuts (count toward daily carb limit; some are higher-carb)

Keto-Friendly Foods (unlimited or high-volume):

• Fatty cuts of meat (beef, pork, lamb)
• Fatty fish (salmon, mackerel, sardines)
• Eggs
• Full-fat dairy (cheese, butter, heavy cream)
• Oils and fats (olive, coconut, avocado)
• Low-carb vegetables (leafy greens, broccoli, zucchini, cauliflower)
• Avocados
• Nuts and seeds (within carb limits)

Finding Keto Recipes

PrepSmart has extensive keto collections:

Browse keto recipes:

1. Go to Cook
2. Tap Keto under diet categories
3. Browse featured recipes organized by meal type
4. Or search by ingredient

Popular keto recipe types:

• Breakfast: Eggs, bacon, cheese, keto pancakes (almond flour-based)
• Lunch: Fatty proteins, salads with full-fat dressing, cauliflower rice bowls
• Dinner: Steak, salmon, fatty pork, creamy sauces (made with butter/cream)
• Snacks: Cheese, nuts, pepperoni, olives, keto fat bombs
• Desserts: Keto cheesecake, chocolate mousse, almond flour-based treats

Filter by cooking time:

• Quick recipes (under 30 minutes) for busy keto days
• Meal prep recipes for batch cooking

Follow keto creators: Many creators specialize in keto meal planning and macro-friendly recipes. Search for "Keto" creators and follow them.

Understanding Net Carbs

Why net carbs matter: Fiber is a carb your body can't digest, so it doesn't affect blood sugar or ketosis. Keto tracking focuses on net carbs, not total carbs.

Example:

• Broccoli: 7g total carbs, 2g fiber = 5g net carbs
• Almond flour: 6g total carbs, 3g fiber = 3g net carbs

In PrepSmart:

• Recipes show net carbs in the nutrition panel
• When tracking daily macros, net carbs are calculated automatically
• Use this to stay within your daily carb limit

Macro Tracking in Your Meal Plan

Once you've built your meal plan:

1. Go to Settings > Nutrition and enable macro tracking
2. As you add recipes to your plan, PrepSmart calculates:
   • Daily calories
   • Fat grams and percentage
   • Protein grams and percentage
   • Net carbs and percentage
3. See if you're hitting your keto targets (typically 70–80% fat, 15–25% protein, 5–10% carbs)

Adjusting your plan:

• If you're too high in carbs, swap a recipe for a lower-carb option
• If you're too high in protein, choose fattier cuts or add fat (oil, butter)
• If you're too low in fat, add oils, nuts, or fatty proteins

Tips for Keto Success

Start with whole foods: Eggs, meat, vegetables, fat sources. Keto-specific products are convenient but pricier.

Track the first few weeks: Understanding carb content helps you learn by doing. After a few weeks, you'll memorize typical meals.

Don't fear fat: Keto isn't about eating less fat; it's about fat being your energy source. Use butter, oils, and fatty cuts.

Electrolytes matter: Early keto can cause fatigue from electrolyte shifts. Some people supplement sodium, potassium, magnesium.

Stay hydrated: Keto affects water retention. Drink plenty of water.

Listen to your body: Some people thrive on keto; others feel better with slightly more carbs. Adjust based on how you feel.

Common Keto Questions

Can I do keto if I'm vegetarian? Technically yes, but it's very restrictive (no beans/legumes, limited protein sources). Many vegetarians find it challenging. Consider talking to a nutritionist.

How long until I'm fat-adapted? Usually 2–4 weeks of consistent keto. You may feel tired initially; this improves as your body adapts.

What about keto flu? Some people feel tired, headachy, or have cravings in the first 1–2 weeks. This usually passes. Staying hydrated and maintaining electrolytes helps.

Can I cheat on keto? One meal off keto probably won't end your progress, but it kicks you out of ketosis. Most people find consistency matters more than perfection. Talk to your doctor about your goals.

Is keto sustainable long-term? Some people maintain keto indefinitely; others use it short-term and shift to low-carb. Both are valid. Find what works for your lifestyle and health.

Macro Calculation Help

Don't have specific macro targets? Try these standard keto targets:

• Sedentary: 70% fat, 25% protein, 5% carbs
• Moderate activity: 65% fat, 30% protein, 5% carbs
• Athletic/muscle-building: 60% fat, 35% protein, 5% carbs

Adjust based on your goals and how you feel.

Resources

• Browse PrepSmart's keto recipe library
• Follow keto creators for weekly meal ideas
• Talk to your doctor before starting keto, especially if you have any health conditions
• Consider a keto calculator app for more detailed macro planning

PrepSmart makes keto meal planning simple. Build your plan, track your carbs, and let the recipes handle the complexity.