Keto Meal Prep Cookbook for Beginners E-Book

Harry Layton

• Herausgeber: MaryPrice
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2020

Beschreibung

The ketogenic diet like several other health diets can be pretty restrictive, therefore limiting your options of what to eat on the keto diet. And so, the temptation of grabbing junks and eating store-bought meals can become very high without a plan. Planning, preparing and packaging your keto meals and snacks will ensure a successful ketogenic journey and help you reach nutritional ketosis. This book will teach you all you need to know and more, with 100 tasty and easy to cook recipes. You will find:

A Kick Start Guide to Keto Meal Prepping
Essential Pantry, Fridge and Freezer Staples 
Equipment and Tools that are Useful for an Effortless Meal Prep
A Meal Guide (What and What Not to Eat)
Tips and Hack for Easy Ketogenic Meal Prep
14-Day Meal Plan to Get You Started
100 Easy and Delicious Recipes for a Healthy Body

Planning and prepping your ketogenic meals will help you reach and remain in ketosis faster, and also help you achieve optimal health. Enjoy reading and cooking, and thanks for buying this book. Cheers.
 

Leseprobe

Keto Meal Prep Cookbook for Beginners

A 14-Day Meal Plan with 100 Easy and Delicious Keto Meal Prep Recipes for a Healthy Body (Make-Ahead Meals, and Batch Cooking)

Albert Layton

Copyright © 2020 Albert Layton

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

STARTER GUIDE

Essential Pantry Staples

Essential Freezer or Fridge Staples

Valuable Equipment and Tools for an Effortless Meal Prep

Meal Guide

Healthy Foods

Unhealthy Foods

Tips and Hacks for Easy Ketogenic Meal Prep

MEAL PLAN

Day-1

Day-2

Day-3

Day-4

Day-5

Day-6

Day-7

Day-8

Day-9

Day-10

Day-11

Day-12

Day-13

Day-14

BREAKFAST

Chocolate Breakfast Muffins

Keto Breakfast Oatmeal

Chia Berry Pudding

Oven Roasted Bacon

Almond Breakfast Bread

Chocolate Breakfast Pancakes

Buttered Coconut Bread

Almond Breakfast Pancakes

Yummy Zucchini Muffins

Simple Breakfast Waffles

Oven-Baked Eggs

Almond Breakfast Crepes

Flaxseed Breakfast Pancakes

Almond Pumpkin Muffins

Creamy Coconut Pancakes

Creamy Turkey Casserole

LUNCH

Baked Sirloin Steak

One pan Spinach with Ground Beef

Italian Cauliflower Pizza Crust

Cheese Crusted Salmon

Veggie Roasted Salmon Foil Wraps

Cheesy Veggie Filled Chicken

Stuffed Portobello Pizza

Creamy Chicken-Balls with Sauce

Slow Cooker Garlic Chicken

Yummy Chicken Fajita

Mediterranean Chicken Bowls

Cheesy Garlic Chicken Wings

Delicious Enchiladas with Chicken

DINNER

Italian Chicken Pizza Crust

Cheddar-Burger Casserole

Pan Cauliflower Rice Taco

Slow Cooked Chicken with Bacon Bits

Simple Cabbage Casserole

Italian Zucchini Pesto Lasagna

Cheesy Zucchini Casserole with Chicken

Italian Pizza Crust with Zucchini

Butternut Squash Soup

SALADS

Chicken Lettuce Jar Salad

Creamy Cauliflower Bacon Salad

Avocado Oil Mayo

Rich Italian Salad Dressing

Chicken Avocado Salad

Roasted Veggie Salad with Cheese

Yummy Seven-Layer Salad with Bacon

Yummy Coleslaw Salad

SOUPS

Italian Chicken Soup

Delicious Cheddar soup with Broccoli

Beefy Taco Soup

Ketogenic Veggie Soup with Cauliflower

SIDE DISHES

Lemon Grilled Cabbage

Cheese-Cauliflower Nuggets

Garlic Baked Cauliflower

Delicious Keto Zoodle

Tasty Herbed Lemon Dressing

Delicious Crack Slaw with Pork

Yummy Olivier Salad

Simple Creamy Spinach

Balsamic Bacon Brussels Sprouts

BEVERAGES

Tasty Almond Milk

PB Chocolate Smoothie

No-Sugar Lemonade

SNACKS

Baked Cheese Crisps

Creamy Pickle Rolls

No-Sugar Gummy Bears

Yummy Dough Bites

Coconut Chocolate Bombs

PB Chocolate Cookies

Oven Roasted Sun-Dried Tomatoes

Coconut Fathead Crackers

DESSERT

Keto No-Crust Cheesecake

Delicious Chocolate Cheesecake

Keto Vanilla Custard

Delicious Italian Tiramisu

Yummy Choco Bar

Tasty Pumpkin Cheesecake

Low Carb Cocoa Fudge

Keto Ice Cream

No-Sugar Chocolate Cake

Almond Pound Cake

Almond Carrot Cake

Creamy Cheese Frosting

Italian Coconut Macaroons

Yummy Coconut Pie Crust

Buttered Chocolate Ice Cream

Almond-Ginger Cookies

APPETIZERS

Delicious Onion Rings

Creamy Bacon Ranch Dip

Cilantro Tomatoes Salsa

Avocado Tomatillo Salsa

Creamy Keto Meatballs with Sausage

Rich Crab Dip

Delicious Tender Pretzels

CONDIMENTS

No-Sugar Ketchup

Herbed Chimichurri Sauce

Keto Taco Seasoning

Yummy Beef Marinade

Italian Alfredo Sauce

No-Sugar Chia Berry Jam

Tasty Enchilada Sauce

INTRODUCTION

The keto diet is a low carb, high fat and moderate protein diet that can be slightly challenging. One of the goals of the keto diet is to reach ketosis. The body is said to have reached the ketosis state when fat is burned as the fuel as an alternative to glucose found in carbohydrates. Meal prepping on the keto diet will aid reaching your fitness and nutrition goals. Since sustenance in ketosis can be challenging, meal prepping your keto meals becomes a necessity.

Only a few hours in a day or two is needed every week to cook meals that would be enough for the next week. Making and meal prepping each keto meal and snack will reduce cost, and stress, and also save you time. When your meals are prepped, you will not yield to the enticement of eating junks, pre-packaged and processed meals that are unhealthy. These unhealthy meals hinder the body from reaching the state of ketosis.

This book contains 100 healthy, tasty and easy recipes. The meals you will cook from the recipes in this book will be tastier, healthier and better than restaurant-bought meals, and your body will be well nourished. Also, you will achieve healthy eating success without stress with the meal prep tips, hacks and tricks you will discover in this book. What's more, every recipe includes the main nutritional information needed to keep track of your macros.

In this section, you will find a 14-day plan to start out planning your meals without stress. You can modify the meal plan as you get comfortable with meal preparation. Cheers.

STARTER GUIDE

Being intentional with planning your lifestyle and meals will aid achieving great success on the keto diet. The decision to do a little bit of work ahead will set you up for success on the keto diet. Meal prepping each keto meal and snack call for certain vital ingredients and important equipment. These ingredients and equipment will aid starting meal preparation effectively and without stress. 

Essential Pantry Staples

These staples should be kept on hand at all times for seamless meal prepping. These ingredients will be used repeatedly in several recipes and will prevent the extra journey to the grocery shop. Ingredients, such as: cocoa powder, keto sweeteners (including monk fruit or stevia), red wine vinegar, avocado oil, olive oil, coconut oil, baking powder and baking soda, almond flour, coconut flour, yellow or Dijon mustard, pumpkin pie spices, cinnamon, red pepper flakes, celery salt, garlic cloves and powder, herbs (such as parsley, oregano, thyme, cilantro, dill), salt and pepper, MCT oil powder, nut butters, seeds and nuts.

Essential Freezer or Fridge Staples

These ingredients should be stored in a refrigerator and be available for easy meal prep: coconut aminos, mayo, hot sauce, cream cheese, full-fat coconut milk or heavy cream, plain unsweetened yogurt or sour cream, ground beef, cheese, eggs, and butter.

Valuable Equipment and Tools for an EffortlessMeal Prep

These tools and equipment are needed for making easy and quick keto meals in the kitchen. These tools are reasonably priced and available, including: well-lidded meal prep containers, parchment paper, electric pressure cooker, slow cooker, high powered electric blender, food processor, and a quality chef knife.

Other Valuable Equipment

Despite the fact that these tools are not compulsory for meal prepping, they can make the process stress-free. These includes: cast iron skillet, kitchen scale, veggie spiralizer, handheld or immersion blender

Meal Guide

Since reaching ketosis is the goal on the keto diet. This meal guide will help make healthy decisions on what and what not to eat and drink on the keto diet.

Healthy Foods

These are healthy ketogenic foods that are low in carb, moderate in protein and high in fat. These foods are: almond flour, coconut flour, stevia, no-sugar spices (such as pepper, salt, cinnamon, garlic), herbs (such as dill, tarragon, cilantro, parsley), low carb vegetables (including, zucchini, cauliflower and dark leafy greens), healthy oil (such as avocado and olive oils), seeds, nuts, nut-based butters, fish and seafood, high quality ground beef, cheese, avocado and eggs. 

Unhealthy Foods

Some foods are unhealthy, while others are carb-loaded foods. These foods include: candy, juice, soda, grains, bread, pasta, high carb fruits (such as grapefruit, oranges, bananas, and apples) and potatoes.

Tips and Hacks for Easy Ketogenic Meal Prep

If done rightly, meal prepping your keto meals can become a stress-free task. There is no finite rule to meal prepping, everyone meal preps in their own way. The following tips will make your weekly meal prep easy. These basic principles of meal preparation will give you a strong start as you set out on your meal prepping journey.

Decision Making

It is no news that the keto diet emphasizes meals that are low carb, moderate protein and high fat. Hence, the need for a plan that will give you healthy keto meals all week long. The decisions that you make before and during meal prepping will determine your success.

Pick a day in a week to plan and list out your meal plan for the coming week. Your plans should include breakfast, lunch, dinner, mid-day snacks, evening snacks and desserts for the entire week. Write out the recipes for every meal, group them and specify the needed ingredient per meal. You should also take into consideration the number of people that will eat each meal, and make a conscious decision whether or not to have leftover after every meal. Choose the day(s) for grocery shopping, and cooking the meals for each weekly meal cycle.

Keep It Simple

Keeping the whole meal prep process simple will aid your reaching monumental success on the diet. You should have the same meal more than once, prep easier recipes and avoid fancy meals. This will save your time, energy and aid faster cooking. Make some of the recipes in batches and enjoy leftovers, while saving time. Also, grouping and prepping recipes with similar ingredients will make shopping easier and cooking faster.

List Compilation and Shopping for Groceries

Writing out the specifics for each meal prep session helps staying organized and aids intelligent shopping. To build a useful shopping list, you need to jot down every ingredient from each recipe and the amount needed. Itemize the ingredients and categorize them for easier shopping. Buying only what is needed and sticking to your list is important. Also, avoid buying processed foods and keto-labelled products. Buy whole foods such as veggies, eggs and meats.

Cooking Time

After shopping successfully for groceries, the next part is preparing your meals in the kitchen. This part of the meal preparation can be slightly difficult in the beginning, but it will become easier as you keep at it. Make the most of your time by laying out the needed ingredients for each recipe before you start prepping.

Familiarize yourself with each recipe before meal prepping, and start with the steps that are lengthiest. For instance, start with slow cooking the beef before blending other ingredients or chopping the veggies in a recipe. Pre-prepare your meats and pre-chop your vegetables before you begin cooking each recipe. These will aid cutting down on the extra time wasted while prepping those ingredients while cooking.

Lastly, pack cooked meals in well-lidded and sectioned containers, label (macros, date of preparation) and store them the coming week.

Save Money

The following are extra tips to help you save extra money while prepping your meals.

❖  Buy from the farmer's market. You will get high-quality dairy and meat products at reasonable discounts.

❖  Buy your groceries in bulk.

❖  Buy in-season fruits and veggies. These are usually low-priced and economical.

❖  Try to find coupons, discounts and special offers in the mail, at the store or online.

❖  Keep away from processed and packaged foods. Pre-washed and packaged veggies would be costlier than buying and washing in your home.

Meal prep your way to good health, quality life and longevity.

MEAL PLAN

Day-1

Breakfast: Chocolate Breakfast Muffins, plus Coffee with 2 tablespoons of Heavy Cream

Lunch: Yummy Seven-Layer Salad with Bacon

Dinner: Cheddar-Burger Casserole

Snacks: A few slices of apple with peanut butter, and/or Baked Cheese Crisps

Day-2

Breakfast: Keto Breakfast Oatmeal

Lunch: Chicken Avocado Salad

Dinner: Pan Cauliflower Rice Taco

Snacks: Parmesan crisps, and/or Creamy Pickle Rolls

Day-3

Breakfast: Almond Breakfast Bread, plus Coffee with 2 tablespoons of Heavy Cream

Lunch: Creamy Cauliflower Bacon Salad

Dinner: Italian Chicken Pizza Crust

Snacks: 1/2 avocado seasoned with pepper and salt, and/or No-Sugar Gummy Bears