Keto Meal Prep E-Book

Ilene Curtis

• Herausgeber: shalombrain
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

Achieving your weight loss goals can become easy, precise while simultaneously keeping tabs on your macros. Planning your meals gives you seamless access to effectively exploit the ketogenic diet benefits. Remaining in ketosis can be achieved with effective meal prepping regardless how busy you are. This book offers practical guide on how to meal prep effectively on the ketogenic diet with hundred delicious and sumptuous ketogenic meal prep recipes. You will find healthy ketogenic recipes that you can prepare in bulk and that have very low amounts of carbs. With a step by step and easy to understand approach, this book has been carefully written and subcategorized into several chapters with the aim of making your transition into ketosis as easy as possible. With recipes such as; caprese omelet with vinegar, southern goat cheese shakshuka, philly peppers stuffed with cheesesteak, feta cheese & spinach hasselback chicken and greek jar steak salad among others, this book is the only Ketogenic Meal Prep Cookbook that will help you to reach ketosis without breaking a sweat.

Leseprobe

Keto Meal Prep

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The Complete Guide For Beginners To Lose Weight, Save Time And Eat Healthier

Ilene Curtis

Copyright © 2018 Ilene Curtis

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 non-commercial 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.

TABLE OF CONTENTS

INTRODUCTION

Habits Are Hard to Change

GETTING STARTED WITH KETO

How The Ketognic Diet Works

What Is Ketosis?

WHAT IS THE KTOGENIC DIET?

Foods That Shouldn't Be Eaten

Foods to Eat

Benefits Of Ketogenic Diet

WHAT IS MEAL PREPPING?

Benefits Of Meal Prepping

Guide to an easy meal prepping

BREAKFAST RECIPES

Cheese & Mushroom Omelet

Avocado & Salmon Breakfast

Caprese Omelet With Vinegar

Italian Cauliflower Polpette

Zucchini Breakfast Hash

LUNCH RECIPES

Avocado Boats Stuffed With Pulled Pork

Sesame Seeds Crusted Salmon & Coconut Cauliflower Rice

Tasty Low-Carb Vegetable Curry With Cauliflower

Easy & Crispy Zucchini Fritters

Simple Eggs in Clouds

Cilantro & Lemon Slaw

Southern Goat Cheese Shakshuka

Baba Ganoush With Roasted Eggplant Dip

DINNER RECIPES

Pork Meat Bagel

Coconut Flour Porridge Cereal

Simple Cabbage & Sausage Dinner

Roasted Smoky Mushrooms

Pulled Pork Stuffed Mushrooms

Philly Peppers Stuffed With Cheesesteak

Broccoli, Bacon & Cheddar Cheese Quiche

Mexican Cornbread & Taco Casserole

Halloumi Croutons & Veggie Soup

Prosciutto, Zucchini & Goat Cheese Bowl

CHICKEN RECIPES

Crispy & Tender Baked Chicken Thighs

Chipotle Mayonnaise & Chicken Wraps

Chicken Pesto Paninis

Sun-Dried Tomato Chicken

Chicken Buffalo Casserole

Chicken Pizza Crust

Broccoli, Chicken & Orange

Garlickly Parmesan Chicken Wings

Pellet Grilled Chicken Leg Quarters

Feta Cheese & Spinach Hasselback Chicken

EGG RECIPES

Eggs & Cheese Muffin Tins

Baked Greek Egg

Deviled Guacamole Eggs

Eggs, Bacon & Greens With Hollandaise Sauce

Sheet Pan Eggs

Avocado, Steak & Eggs

Arrugula & Artichoke Eggs

Eggs & Bacon Muffin Cups

Cocktail & Shrimp Deviled Eggs

Deviled Buffalo Eggs

SALAD RECIPES

Greek Jar Steak Salad

Chicken, Cheese & Veggies Salad

Spinach Salad With Chicken

BLT Breakfast Salad

Easy Smoked Salmon Salad

Simple 5-Minute Tuna Salad

Bacon, Chicken & Spinach Salad

Easy Berry Side Salad

Sweet Bell Pepper & Cheese Salad

Pecan & Strawberry Chicken Salad

Cobb & Chicken Cobb Salad

Mint & Zucchini Salad

Almond, Avocado & Cabbage Salad

Greek Salad With Vinaigrette Dressing

Mediterranean Cucumber & Cheese Salad

Halloumi & Roasted Pumpkin Salad

DRESSING & SIDE DISHES

Italian Sausage, With Onions, Peppers & Sauce

Keto Macadamia Hummus

Crispy Cauliflower Fritters

Balsamic & Raspberry Chia Jam

Basil Chia & Strawberry Jam

Lime & Chile Spiced Almonds

Zucchini & Cheese Fritters

Shrimp Cocktail & Horseradish Sauce

Carolina Barbeque Sauce

White Alabama BBQ Sauce

Chicken & Pork BBQ Dry Rub

Red Pepper Chipotle Cheese Dip

Scallops With Buttered Garlicky-Lemon Sauce

SNACKS & SWEETS

Breakfast Burger & Avocado Buns

Cheesy Broccoli Muffins Tin

Reuben Cabbage Rolls

Super Green Sausage Skillet

Roasted Mixed Berry Popsicles

Berry Jam & Cream Scones

Espresso Chocolate Sorbet

Granola Fat Bombs

Whole30 Paleo Sausage

Strawberry & Cream Cheesecake Tarts

Coconut Tandoori Chips

Almonds With Paprika & Rosemary

Lime & Strawberry Jellies

Simple Jalapeño Cheese Crisps

CAKES & PIZZA

Chicken BBQ Tortilla Pizza

Paleo Breakfast Pizza

Pepperoni Pizza Muffin Cups

Matcha Lava & White Chocolate Lava Cake

Simple Pound Cake

BBQ Chicken Crusted Pizza

Riced Cauliflower Pizza Muffins

Chocolate Mug Cake

DRINKS & SMOOTHIES

Coconut Milk & Ginger Smoothie

Cacao Batter Smoothie

Lemon & Blueberry Electrolyte Drink

Keto Blueberry Breakfast Smoothie

Avocado & Coconut Milk Smoothie

Basil Strawberry Smoothie

INTRODUCTION

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It is quite difficult to get a simple diet that is going to work wonders for us, one that will be budget friendly and at the same time be easy to adapt to. And even when we finally do, it's another challenge to be able to actually stick to the dos and don’ts of the diet because every diet requires time and dedication.

The ketogenic diet is everything above and much more; it is a simple diet that works wonders for individuals that partake in it, it is very budget friendly and an easy to adapt to diet but like every diet, it has its own rules and this rules require a lot of time, dedication and consistency.

Initially, when I started out on the ketogenic diet, I was had challenges with sticking to the meal guide, as a career woman, it just was not easy to wake up in the morning and prepare a Keto breakfast meal when I know that there is a traffic out there that I need to beat to get to work and evenings when not any better, after a hectic day at the office all I wanted to do was just lie on my couch eating some cakes and listening to Oprah before sleeping off.

But it wasn't just about me being a career woman because whether you are a stay home mom, you work from home or maybe you are even your own boss, time never seems to be on our side at all and for many people like me this has being the greatest challenge to us loosing that weight and living and healthy life, at least, it was a challenge for me until I found the secret of Keto Meal Prep.

The Keto Meal Prep is a method that allow ketoers to plan out their meals days and weeks ahead of time, this way, the dieters are able to follow the diet plan accordingly, save time and live an healthy life.

In this Keto Meal Prep Book, you will enjoy 100 simple and sumptuous yet budget friendly low carbohydrate recipes with a concise approach to the meal preparation and storage, you no longer have an issue with keto meal planning.

In this book, you will get to learn about the benefits of meal planning, simple steps to take to go about meal planning, ethics of meal planning and storage in tricks. At the end of this book, you won't just become a keto professional but also an expert in the art of meal preparations.

Habits Are Hard to Change

Since your eating habit has been structured along a certain pattern all your life, it becomes quite challenging to switch to another pattern in a jiffy and then most of us get discourage when after a few days of going out of our way to stick to this new diet, we don’t get the expected result. This is exactly where this book comes into play.

This Keto Meal Prep is aimed at assisting your transition into the ketogenic diet, seamless and enjoyable as possible but the ketogenic diet is not just a diet focused at helping you to just lose weight but it is a diet designed to help you to live healthy. It is a diet that you can stick to, rather than make it a one off thing.

GETTING STARTED WITH KETO

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Our bodies are natural fat burners but that stopped when we started introducing excess amount of carbohydrate into the body system. When you deny the body of food or most especially carbohydrate, the body begins to burn the excess fats in the body for energy but with the availability of carbohydrate elements, the body in turn burns this element to produce glucose for energy instead of fat.

How The Ketogenic Diet Works

When glucose is produced from the burning of carbohydrate for energy, Insulin, a type of hormone is produced as well. Insulin is the home responsible for transporting the produced glucose around the body.

During this process, the Insulin hormone, blocks the release of fats stored in the body therefore leading to an accumulation of unused fats.

Once the carbohydrates are being cut down on, the production of glucose is drastically reduced, simultaneous halting the production if the insulin hormone as well, this development allows the fats stored in the body to be released and there used up for body energy.

What Is Ketosis?

Ketosis is a natural state the body results to when deprived of food in other to survive, at this state, the body starts producing ketones instead of glucose for the body to use as energy. The ketones produced in this state of the body are gotten from the breakdown of fats stored in the body.

It is at this point that we can say, the body has reached or is in Ketosis.

WHAT IS THE KETOGENIC DIET?

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The ketogenic diet is a low-carbohydrate, with moderate protein, and high-fat diet. Its major purpose is to consistently deny the body of carbohydrates so that the body can stay in a constant state of ketosis, forcing the body system to burn fat instead of sugar for survival.

Foods That Shouldn't Be Eaten

The following foods should be completely eliminated o significantly reduced from your diet:

Fruit

Alcohol

Sugary Foods

Diet Products

Unhealthy Fats

Root Vegetables

Beans or Legumes

Grains and Starches

Sugar-Free Diet Products

Foods to Eat

Below are the foods that you should eat more on a regular basis:

Eggs

Meat

Cheese

Butter

Avocados

Condiments

Fatty Fish

Healthy Oils

Nuts or Seeds

Low-Carb Vegetables

Benefits Of Ketogenic Diet

Fight Epilepsy

Reduce Inflammation Around the Body

Reduce Body Fat

Reduce Blood Pressure

Reduce Blood Sugar

Treat Cancer

Heal Brain Injuries

WHAT IS MEAL PREPPING?

Meal prepping is simply the process of planning out your meal ahead of time for a specific duration of time.

The beautiful thing about meal preparation is that it is a very flexible process, there is no specific rule to how it should be done or carried out.

Benefits Of Meal Prepping

Help to properly follow the ketogenic diet

Reduce the stress of everyday preparation

Save a lot of time

Save cost

Guide to an easy meal prepping

Review your week, activities and schedules

Check your fridge and pantry for available ingredients

Choose the recipes you will love to have for the week

Write out the list of ingredients that you will need to restock on

BREAKFAST RECIPES