Keto Meal Prep Cookbook E-Book

Anne Collier

• Herausgeber: MarkHollis
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2019

Beschreibung

Planning and making your meals ahead will save extra money, cut down on time spent cooking daily and give you access to healthy, delicious and easy keto-friendly meals and snacks on the go.  The Keto Meal Prep Cookbook is a one-stop-guide that will help you achieve your nutrition and weight loss goals, also ensuring that you are sustained in nutritional ketosis without getting kicked out. This book offers you a simple and practical approach to exploit the limitless benefits of keto meal prepping with each recipe, while enabling you to keep track of your macros consecutively. You will find:  •    How to meal prep efficiently without stress  •    A detailed beginner's guide  •    A comprehensive 30-Day meal plan  •    100 scrumptious keto recipes, and more Plan your way to a longer, happier and healthier life.  

Leseprobe

Keto Meal Prep Cookbook

100 Simple, Wholesome and Healthy Keto Meal Prep Recipes to Prep, Grab, and Go with 30-Days Keto Meal Plan for Beginners (Batch Cooking, Clean Eating & Make Ahead Meals)

Anne Collier

Copyright © 2019 Anne Collier

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Contents

INTRODUCTION

Benefits of Keto Meal prep

KETO MEAL PREP KICKSTART GUIDE

The Decision Phase

The Smart List and Shopping Phase

Prepping Phase

KETO-FRIENDLY KITCHEN EQUIPMENT & STAPLES

Kitchen Tools

Optional Kitchen Tools

Pantry Essentials

Freezer or Refrigerator Essentials

SAVING MONEY ON YOUR KETO MEAL PREP

In Conclusion

30-DAYS MEAL PLAN

Day One

Day Two

Day Three

Day Four

Day Five

Day Six

Day Seven

Day Eight

Day Nine

Day Ten

Day Eleven

Day Twelve

Day Thirteen

Day Fourteen

Day Fifteen

Day Sixteen

Day Seventeen

Day Eighteen

Day Nineteen

Day Twenty

Day Twenty-One

Day Twenty-Two

Day Twenty-Three

Day Twenty-Four

Day Twenty-Five

Day Twenty-Six

Day Twenty-Seven

Day Twenty-Eight

Day Twenty-Nine

Day Thirty

BREAKFAST

Bacon Crustless Quiche

Vegetable, Sausage Egg Muffins

Delicious Zucchini Hash

Egg Sausage Morning Sandwich

Everything Bagels

Berry Pancake Bites

Nut-Filled Pancake

Asparagus with Bacon Wraps Salad Bowls

Greek Baked Egg and Veggies

Scrambled Golden Egg

Feta Mushroom Casserole

Almond Flour Pancakes

Creamy Omelette Sandwich

Nut Banana Muffins

Berry Chia Crisp

Cauli Hash Browns

Yummy Morning Pizza

Hot Pockets

Egg Bacon Cups

LUNCH

Taco Salad

Fried Cauli-Rice with Skirt Steak

Bacon Sausage Balls

Sesame Mushroom Salmon

Keto Cauli Lasagna

Bacon Meatloaf Muffins

Tzatziki Sauced Meatballs

Toasted Nuts Tuna Salad

Coconut Turkey Curry

Baked Turkey Salad

Caesar Salad

Cheesy Turkey Meatballs

Simple Philly Cheesesteak

Grilled Peri Peri Turkey

Asian Sesame Turkey with Broccoli

Buffalo Turkey Meatballs

Cheeseburger Wraps

Keto Sloppy Joes

Exotic Veggie Beef Stir-Fry

Lime Cauli Rice with Chicken Salad

Spaghetti Squash Taco Casserole

Fajita Roll-ups

Beef Egg Roll in a Bowl

Salmon Veggie Poke Bowl

Pan Spinach and Ground Pork

Salmon Stuffed with Rich Spinach

Creamy Turkey Casserole

Tuna Avocado Salad

Zucchini Noodle Turkey Caprese

DINNER

Creamy Shrimp Zucchini Noodles

Cheddar Broccoli Soup

Taco Cauli-Rice Skillet

Roasted Sprouts with Herbed Turkey

Fathead Pizza

Steamed Broccoli with Pizza Sauced Turkey

Bacon Chili

Oxtail Stew

Exotic Garlic Beef

Avocado Tomato Shrimp Pan

Garlic Lime Turkey

Skillet Shrimp Fajitas with Cauliflower Rice

Kung Pao Turkey

Turkey Enchilada Bowl

Avocado Stuffed with Turkey, Tomato and Bacon

Turkey Noodle Soup

Slow Cooked Carnitas

One-Pan Taco Bowls with Riced Cauliflower

Bacon Cheese Turkey

Grilled Sausage Packet

Kale Chicken Ball Soup

Salmon Rolls Stuffed with Lime Cheese and Veggies

Shrimp Thai Coconut Soup

Zucchini Noodle Lasagna

SNACKS AND NIBBLES

Mini Pepper Boats with Bacon and Cheese

Almond Keto Cookies

Keto Coconut Haystacks

Jalapeno Poppers with Bacon

Keto Fat Bombs

Keto Skillet Brownies

Lime Berry Cheesecake

Scrumptious Bundt Cake

Coconut Macaroons

Citrus Cake Balls

Cacao Butter Blondies

Buttered Nutty Ice Cream

Keto Cheesecake Mousse

Lime Bars

Coffee Coconut Doughnuts

Almond Bacon Chocolate Bark

Macadamia Fat Bombs

Almond Flour Bread

Meringue Cookies with Lime

Chocolate Protein Cookies

Cheese Crisps

Chocolate PB Smoothie

Lemon Coconut Popsicle

Salted Chocolate Cookies

Cheese Sausage Biscuits

Keto Taco Cups

Kale Chips

Avocado Brownies

INTRODUCTION

The quality of effort - conscious planning and preparation you put into a diet will determine the level of success you get from it. Eating smart and healthy to reach your nutrition and fitness goals can be overwhelming without proper planning. The ketogenic diet is no exception. You must have heard the popular saying that goes like this... if you fail to plan you plan to fail. The little extra effort you put into planning and preparing your meals ahead will set you up for fitness and nutritional success on the ketogenic diet, consequentially you will reach sustained nutritional ketosis.

Prepping your keto meals and snacks ahead guarantees the availability of healthy meals, eliminating the temptation to reach for carbs and sugar-laden foods on a whim. Meal prepping will save your effort on the whole, at the same time saving your money with budget-friendly keto meals and less wastage. As you only need few hours of meal prep every week to cater for a full week's worth of meals, hence the time spent deciding on what to eat, going grocery shopping and preparing your meals on a daily basis is significantly reduced.

The Keto Meal Prep Cookbook is an action-based and hands-on guide that covers the essentials of keto meal prepping, with 100 delicious and healthy recipes that will cover your weekly rotation. In this book, meal prepping has been made simple, with several tips and hacks to make meal prepping easier. You will find numerous budget-friendly recipes that are efficient to help you achieve your fitness, health and nutrition goals. Each recipe has been written with complete nutritional information to help you track your macros and to help you eat smart! You will make wholesome, tastier and healthier meals than restaurant or store-bought meals and your chances of reaching and being sustained in nutritional ketosis will be substantially improved.

Your weekly meals can be effectively planned for maximum results. In this section, you will find a 30-day keto meal plan that will aid your plan for the week. As you become experienced with keto meal prepping, you can make modifications and total changes to the meal plan as necessary. What's more, you can also increase servings and adjust ingredients in the recipes as desired. Effortless ketogenic meal prepping is possible. Eat your way to health, fitness and longevity. 

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Benefits of Keto Meal prep

There are several reasons why you should start keto meal prepping now. Here are some of the reasons:

Saves Your Money and Time

Proper meal prep saves several hours every week on choosing meals, shopping for groceries and cooking. Also, since every meal is properly accounted for and food wastage is prevented, your money is saved. Meal planning and prepping helps you make smart budgets and helps you stick to what is necessary.

Saves You from the Stress of Making Everyday Decisions on What to Eat

Every decision made in a day directly affects your willpower to make new choices and decisions. The more decisions made in a short time reduces the possibility of deciding right and intelligently on the long run. Meal prepping lessens the amount of daily decisions you need to make on meals. Since you only have to choose from what has been prepped.

Helps You Reach ketosis

Planning your keto meals helps you track your macros and eat right. By prepping your keto meals ahead and by sticking to a ketogenic-friendly meal plan, your chances of reaching ketosis and remaining in ketosis is significantly high.

KETO MEAL PREP KICKSTART GUIDE

Meal prepping for everyone is slightly different, as there is no single conclusive rule to meal prepping. As you become more comfortable with meal prepping, you will discover what works best for you. However, the following is a rudimentary structure for easy keto meal prep:

The Decision Phase

Pick a day in a week to plan and outline your meals for the next week (7 days) and make sure you put your decisions on paper. Decide on what meals to eat every day for the next 7 days, such as your breakfast, lunch, snacks, dinner and desserts for each day. Be conscious of your macros while making this plan and plan accordingly to prevent eating above your required macros per day. Also, write out the number of people you are prepping each meals for to help you adequately plan and to avoid wastage.

Keep your meals simple. It is okay to repeat meals to avoid the stress of meal prepping several different recipes. Double some recipes and enjoy leftovers. Put down recipes with the precise ingredients needed into writing. Pick a day to shop for groceries and the day to prep your meals. I advise you shop for groceries on the same day you will be prepping your keto meals. Most importantly, you should start with simple recipes and avoid the fancy ones, plus you should plan to prep meals with similar ingredients together to make your work easier and faster. 

The Smart List and Shopping Phase

Your shopping list is a very important basis for your meal plan. You must write down every plan you have made from the decision phase. This plans will help you draft a smart list for a faster and intelligent shopping. Break your list into categories of food such as meats, seafood, veggies, staples, etc. This will save the extra time spent circumnavigating the store for groceries, since you have it all covered on your list. 

State the amount of each ingredients you want to buy in writing while compiling your list and make sure you are disciplined enough to stick to your list.

Include whole foods in your shopping, such as whole foods like veggies, eggs and meat.

Prepping Phase

This phase can seem overwhelming at first, but as you get a handle on it, it will become easier.

Place every needed ingredient on the table and prep as required before cooking a recipe. Start with the parts of recipes that take longer to prepare, such as slow cooking your turkey first before, chopping the veggies and making the riced cauliflower while the turkey cooks. Allow cooked meals to cool and split into well lidded meal prep containers, label containers (name of meals, date of preparation, day it was prepped for, and the macros) for easier identification and stack in a refrigerator or freezer for the week.

KETO-FRIENDLY KITCHEN EQUIPMENT & STAPLES

Kitchen Tools

These are basic kitchen tools that are needed for easy and quick keto meal prepping. These tools are affordable and will make your work less stressful, such as:

Chef's Knife

Invest in a high quality chef's knife for your safety. This prevents potential kitchen hazards that occurs from the use of low quality knives that can slide and slip while slicing and chopping. What's more the right chef's knife ensures you effortlessly slice and chop when necessary.

Cast Iron Skillet

Cast iron skillet are known for their durability. Buy cast iron skillets because they will last longer in your kitchen and are easy to clean after use.

What's more cast iron skillet are safer than using low-cost Teflon covered skillets.

Electric Pressure Cooker or Slow Cooker

An electric pressure cooker is an important kitchen appliance that will help you make your soups and broth easily and quickly. The slow cooker is another great kitchen appliance that is useful to "set and forget' your keto meals while they cook. You could practically make your meal in a slow cooker and leave for work and return to a delicious home cooked dinner.

High Speed Electric Blender or Food Processor

Food processors or high speed electric blenders are useful to help you prep your healthy breakfast coffee, ketogenic smoothies, ketogenic salad dressings and vinaigrettes, keto homemade nut butters and to prep your veggies such as riced cauliflower. Invest your money in a good quality food processor or an electric blender.

Meal Prep Containers

Using the right meal prep containers helps you split your recipes into single servings to grab and go. Glass containers are a great choice since they are microwaveable and healthy. However, if you are using plastic containers, go for plastic containers that are BPA-Free. This means this containers are safe and microwaveable. Also, you should buy containers with divided sections such as bento-style boxes to prep and store each part of your meal to prevent cross contamination. Your container should be well lidded for crispier, fresher and better tasting meals. Lastly invest your money in containers that have same sizes for easy stacking in your freezer or fridge. In summary, get containers that are reusable, stackable, microwavable, dishwasher-safe, freezer safe and BPA-Free.

Parchment Paper

Parchment paper prevents sticking when you bake. Line a baking sheet or casserole dish with parchment paper before filling.

Optional Kitchen Tools

These kitchen tools and equipment are not "must-haves" or prerequisites for keto meal prepping, but they will make your prepping routine comfortable and easy:

Spiralizer

This are useful tools to make veggie pasta, such as zoodles and carrot noodles etc. This tool will save you several hundreds of dollars by spriralizing your veggies at home instead of buying pre-spiralized veggies that are more costly.

Handheld/Immersion Blender

These blenders are inexpensive and not bulky, they are very useful for whipping cream, making sauces such as mayo, blending broth and beating eggs and more.

Kitchen Scale

For precision in keeping track on what you prep and eat and on your macros, a kitchen scale is a great idea.

Pantry Essentials

These pantry staples are regular ingredients used in many ketogenic recipes and they should be kept within easy reach to avoid extra journeys to the store.

These staples includes:

Cocoa powder, Keto sweeteners (such as monk fruit, truvia, erythritol, stevia or swerve), Red wine vinegar, Olive oil, Healthy high fat oils (such as coconut oil, avocado oil), Vanilla extract, Baking powder and baking soda, Almond flour, Coconut flour, Yellow or dijon mustard, Pumpkin pie spice, Cinnamon, Red pepper flakes, Celery salt, Garlic cloves or powder, Parsley, Oregano, Thyme, Cilantro, Tarragon, Chives, Basil, Salt and pepper, MCT oil powder, Nut butters, and Seeds and nuts.

Freezer or Refrigerator Essentials

These staples are also commonly used in many keto recipes, they should be handy and stored in a freezer or refrigerator, such as:

Coconut aminos, Mayo, Hot sauce, Cream cheese, Full-fat coconut milk or heavy cream, unsweetened Plain yogurt or Sour cream, Grass-fed ground beef, preferred Cheese, Pastured eggs and Grass-fed butter.

SAVING MONEY ON YOUR KETO MEAL PREP

These are extra tips to help you save extra cash on keto meal prepping, such as:

Patronize the Local Farmer's Market

The local farmer's market often offers fine-quality dairy and meat products that are usually inexpensive.

Prep recipes that have seasonal produces

In-season fruits and veggies are often inexpensive and readily available for sale. Save extra money by buying In-season produce.

Make Bulk Purchases

Buy your groceries in bulk, they are always cheaper when bought in larger quantities. When groceries are bought in bulk, they can be frozen and stored for later use.

Avoid Packaged Foods

Avoid buying packaged foods that are labelled 'keto'. Often times, they are more costly than regular foods. Take the extra time to wash and chop your veggies at home instead of buying pre-washed and pre-chopped veggies at the store, you will save a lot of extra money.

In Conclusion

Planning and making your meals ahead will simplify the ketogenic diet for you. You will achieve ketosis and remain in ketosis. You will save extra money, time and effort weekly. What's more, your chances of sticking to the ketogenic diet and reaping the limitless benefits of the ketogenic diet will be considerable improved. Discover what works for you as you embark on this delicious journey!

30-DAYS MEAL PLAN

Day One

Breakfast:

Feta Mushroom Casserole

Midday Snack:

A few raw almonds

Lunch:

Taco Salad

Dinner:

Cheddar Broccoli Soup

Evening Snack:

Scrumptious Bundt Cakes