Keto Meal Prep E-Book

Sarah Hambly

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

Veröffentlichungsjahr: 2020

Beschreibung

Do you want to have rapid-healthy weight loss, to be sustained in ketosis, and to reach optimal mental and physical health? Meal prepping your keto meals and snacks is the key to effective and rewarding ketogenic diet. In this cookbook you will find:
•    28-Day Keto Meal Plan
•    100 Scrumptious Recipes 
•    A Practical Guide to Keto Meal Prepping 
•    Steps to Easy Meal Prepping
•    Keto-Friendly Foods and Foods to Avoid
•    Basic Equipment for Effective Meal Prepping 
The recipes in this book have been categorized into groups for easier access: Breakfast recipes, Lunch Recipes, Dinner Recipes, Desserts, nibbles and snacks, Salads, Appetizers, and Condiments. The Keto Meal Prep Book is an action-based cookbook that will set you on the path of quality keto dieting, general wellbeing and optimal living.
 

Leseprobe

Keto Meal Prep

100 Easy, Quick & Delicious Keto Meal Prep Recipes for Optimal Living. 28-Day Meal Plan (Keto Meal Plans, Keto Diet Foods, Keto Diet Recipes, Keto Foods, Keto Dinner Ideas)

Sarah Hambly

Copyright © 2020 Sarah Hambly

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

A PRACTICAL GUIDE TO KETO MEAL PREPPING

Steps to Easy Meal Prepping

Keto-Friendly Foods

Foods to Avoid

Basic Equipment for Effective Meal Prepping

28-DAY MEAL PLAN

1st Day

2nd Day

3rd Day

4th Day

5th Day

6th Day

7th Day

8th Day

9th Day

10th Day

11th Day

12th Day

13th Day

14th Day

15th Day

16th Day

17th Day

18th Day

19th Day

20th Day

21st Day

22nd Day

23rd Day

24th Day

25th Day

26th Day

27th Day

28th Day

BREAKFAST

Protein Chocolate Pancakes

Nutty Banana Muffin Recipe

Meal Prep Nutty Pancake

Cheesy Broccoli Quiche (Crustless)

Tasty Fathead Bagels

Delicious Almond Pancakes

Morning Egg Sausage Sandwich

Cinnamon Coconut Pancakes

Morning Sausage Patties

Spinach Bacon Frittata

Berry Pancake Bites

Zucchini Bacon Muffins

Asparagus with Bacon Wraps

Morning Egg Bake (Greek Keto)

Golden Egg Scramble Recipe

Cauli Hash Browns

Keto Bagels

Keto Morning Pizza

LUNCH

Lettuce Chicken Sandwich

Baked Fennel Asparagus Salmon

Lemon Avocado Fish Patties

Baked Cider Rosemary Meatballs

Chicken Skillet (Indian Keto)

Baked Brussel Sprouts with Roasted Chicken

Sausage Pizza Skillet

Keto Lettuce Wraps

Delicious Turkey Burgers

Veggie Filled Salmon

Egg Roll in a Bowl

Zoodle Chicken Caprese

Chicken Pizza Prep

Avocado Tomato Shrimp Pan

Greek Chicken Jar Salad

Chicken Fajitas (Sheet Pan)

Avocado Boats Filled with Pulled Chicken

Ham Cauli-Mac & Cheese

Beefy Pesto Zucchini Lasagna

Meal Prep Sausage Grill Wraps

Sausage Bacon Meatballs

Creamy Salami Pinwheels

Veggie Sesame Salmon

Avocado Filled with Tomato Chicken & Bacon

DINNER

Keto Fathead Pizza Crust

Zoodle Lasagna (Keto Special)

Yummy Shredded Mexican Beef (Slow Cooked)

Crack Slaw

Chicken Salsa Soup

Roasted Fennel Salmon with Coodles

Scrumptious Enchilada Bowl with Chicken

Roasted Filled Tomatoes (Greek Keto)

Zucchini Boats with Sausage

Cucumber Beef Bowl

Keto Steak Carne Asada

Cheddar Broccoli Soup

Cauliflower Rice Taco Skillet

Cheesy Lasagna Noodles

Chicken Broccoli Casserole with Cheddar

Asparagus Lemon Chicken Sheet Pan

Slow Cooked Beef Stew

Lemon Cilantro Chicken with Cauli-Rice

Red Beef Curry

DESSERTS, NIBBLES & SNACKS

Delicious Low Carb White Truffles

Yummy Berry Yogurt

Lemon Berry Popsicles

Tasty Ice Cream (No-Sugar-Added)

Peanut Butter Pie (Keto)

Chocolate Granola Bars (No-Sugar-Added)

Baked Lemon Cauli-Hummus

Roasted Zucchini Chips

Almond Keto Cookies

Low Carb Creamy Cookies

Cocoa Roasted Almonds

Creamy Ricotta with Berries

Chocolate Pudding (No-Sugar-Added)

Citrus Meringue Cookies

Delicious Keto Custard

Low Carb Chocolate Muffins

Coconut Lemon Fat Bombs

Keto Chocolate Chip Cookies

SALADS

Tuna Avocado Salad

Cabbage Salad (Asian Keto)

Sour Cream Cucumber Salad with Herbs

Chicken Avocado Salad

Bacon Chicken Stuffed Avocados

Herbed Hamburger Salad

Colorful Jar Salad

Low Carb Cobb Salad

APPETIZERS

Bacon Pesto Caprese Skewers

Tomato Pesto Chicken Bites

Salsa Verde Lettuce Cups with Shrimp

Creamy Bacon Filled Sweet Peppers

Sweetened Dried Cranberries (No-Sugar-Added)

Yummy Keto Pretzels

Chilled Creamy Crab Dip

Creamy Sausage Balls

Tasty Artichoke Spinach Dip

CONDIMENTS

Garlic Lemon Tahini Dressing

Chia Berry Jam

Balsamic Marinade for Steaks

Tasty Tzatziki Sauce

INTRODUCTION

Health minded people are getting increasingly smart about their diet with the numerous amounts of resources that are readily available every day. Then again, having access to information is as important as being able to implement it. My number one goal is to help you implement and stick to a healthy diet like the ketogenic diet that can be overwhelming for a busy person, or a beginner without a plan. And you are either a keto diet beginner or you lead a busy life. The truth is, people are so busy in modern times with practically no time to cook and eat right.

The ketogenic diet is a low carb, high fat and moderate protein diet that is somewhat restrictive and difficult to stick to. The continual attainment of dietary success on the ketogenic diet can only be achieved by meal prepping. Planning and getting into the habit of meal preparation in advance would help in the full implementation of the ketogenic diet without stress, ensuring that a sustained transition into ketosis is achieved. The few hours, in a day or two, spent prepping meals will be reasonable to support your weekly diet needs. What's more, planning your meals will make reaching your weight-loss and health goals a lot easier. The goal of meal preparation is that when you have healthy foods and snacks to eat, you will choose them over possible unsafe foods and junks.

The benefits of making meals beforehand cannot be overemphasized, such as cutting down on the worry of making meals after a stressful day at work, saving time the time spent cooking each meal and the saving the extra money spent buying junk, processed and unhealthy foods. Impulsive spending on groceries that may or may not be needed will also be eliminated, and you will be able to shop more intelligently. Additionally, the meals you will prepare will be better tasting than pre-packaged and drive-through meals. Also, your meals will be healthier and will support your caloric needs. You will drastically cut down on prepackaged and quick processed meals and snacks.

This part contains a 14-day meal plan that will help you start meal prepping right away. The meal plan is flexible and can be modified as you become comfortable preparing your meals ahead. Also, you will discover tips and guidelines for a successful keto meal prep with a wide range of recipes to choose from.

A PRACTICAL GUIDE TO KETO MEAL PREPPING

This isn't a one-size-fits-all set of guidelines or rules. In this part, you will be guided and introduced into the habit of successful keto meal prepping. It is essential that you stick to the basics of keto meal prepping and not get snowed-under by the many details of meal prepping as a beginner. Incorporating too many novel ideas at a time can be overwhelming. Most people tend to burn out very quickly when they take on too many new things at a time. Start small and slowly work your way through.

Steps to Easy Meal Prepping

1. Decision Making. The quality of decisions you make about your diet will determine how well you will reap the benefits of the diet. You will have to decide on what you want to eat with emphasis on low carbohydrate, moderate protein and high fat. Preparing your meals once or twice weekly is enough to sustain you for the whole week. The more batch-cooked meals you make, the more kitchen-time is saved weekly.

2. Grocery List and Shopping. Make a list of the needed ingredients for recipes you plan to make for the coming week. These includes, keto-friendly spices, herbs, healthy oils, low-carb veggies, proteins (poultry, pork, beef and lamb), seafood (fish, shrimps, etc.) and more. Each ingredient in your list should be well organized for easier and faster access at the grocery store. Also, do some of your grocery shopping at the farmer's market. Ingredients such as onions, berries, carrots, tomatoes, grapes, grass-fed beef, eggs, honey can be gotten fresh and cheaper at the farmer's market.

3. Start Simple. One of the golden rules of meal prepping is to keep it simple. Do not start out making meals for a whole week at once to avoid getting overwhelmed. You should cook ahead for about 3 days at a time, until you become comfortable with meal prepping. Also, start with batch cooking simple and easy recipes. The more fancy a recipe is the higher the chance of having an awful meal prepping experience.

4. Storage. An important aspect of meal prepping that you must also pay attention to is storage. The foundation of keto meal preparation is how good your storage containers are. The quality of your storage containers and can make or destroy your attempt at meal prepping. A good meal prep container should be divided into sections to separate foods and avoid contamination. It should be air tight with a good lid to keep food crisp, fresh and better tasting. Also, meal prep containers should be BPA free, this means the containers are microwaveable and safe.

What's more, a good meal prep container should be the same size to allow easy stacking, and they should also be clear to allow you see what has been packed in it. Containers are a major part of meal prepping and should be on the top of your shopping list.

Keto-Friendly Foods

It’s no longer news that the type of foods that can be eaten on the ketogenic diet are low carb, moderate protein and high fat foods and snacks. The following pantry/refrigerator/freezer staples should be kept handy. Beverages (such as coffee, tea, water), Keto Sweeteners (such monk fruit, trivia, erythritol, stevia, or swerve), Flours (such as almond flour, coconut flour), Keto Vegetables (such as zucchini, summer squash, cauliflower, leafy greens), No-Sugar Herbs and Spices (such as pepper, salt, cinnamon, garlic, cilantro, parsley, dill, tarragon, celery salt, red pepper flakes, garlic, oregano), Seeds, Nuts and Nut-Based Butters, Healthy Fats (such as avocado oil, coconut oil and olive oil), Ground Beef, Fish (such as salmon, catfish, snapper, sea bass, monkfish, haddock, cod), Eggs, Avocados, and Cheese, Coconut Aminos, Mayonnaise, Hot Sauce, Cream Cheese, Plain Unsweetened Yogurt or Sour Cream, Grass-fed Butter, Cocoa powder, Red Wine Vinegar, Vanilla extract, Baking powder and baking soda, Mustard (yellow or Dijon),

Foods to Avoid

Foods that are not keto-friendly will kick a keto-dieter out of ketosis. Carb-loaded, unhealthy and processed foods should be avoided on the ketogenic. Foods such as candy, sods, juice, bread, grains, fruit, pasta and potatoes.

Basic Equipment for Effective Meal Prepping

The following tools and equipment are vital for easy and effective prepping of your favorite keto meals. They include:

Kitchen Scale

Handheld Blender

Veggie Spiralizer

Parchment Paper

Glass Food Containers

High Speed Electric Blender and/or Food Processor

Slow Cooker

Skillet

Chef's Knife

The goal of the ketogenic diet is to make the body get energy from fat sources instead of carbs, in that way the body is strategically positioned to reach the ketosis state. Meal prepping makes the whole job much easier and faster. You shouldn't waste any more time, start meal prepping your way to optimal health and general wellbeing.

28-DAY MEAL PLAN

1st Day

Breakfast:Protein Chocolate Pancakes, plus coffee with 2 tablespoons heavy cream added

Lunch:Lettuce Chicken Sandwich

Dinner:Keto Steak Carne Asada

Evening Snack: A few apple slices with peanut butter

2nd Day

Breakfast:Cheesy Broccoli Quiche (Crustless)

Lunch: Baked Fennel Asparagus Salmon

Dinner: Cucumber Beef Bowl

Evening Snack:Delicious Low Carb White Truffles

3rd Day

Breakfast:Nutty Banana Muffin Recipe, plus coffee with 2 tablespoons heavy cream added

Lunch: Lemon Avocado Fish Patties

Dinner:Roasted Filled Tomatoes (Greek Keto)

Evening Snack: Preferred Berries with coconut cream

4th Day

Breakfast: Tasty Fathead Bagels

Lunch:Baked Cider Rosemary Meatballs

Dinner:Scrumptious Enchilada Bowl with Chicken

Evening Snack:Chocolate Granola Bars (No-Sugar-Added)

 

5th Day

Breakfast:Morning Egg Sausage Sandwich, plus coffee with 2 tablespoons heavy cream added

Lunch:Chicken Skillet (Indian Keto)

Dinner:Chicken Salsa Soup, plus breaded mozzarella sticks

Evening Snack: 1/2 avocado, sprinkled with pepper and salt

6th Day

Breakfast:Meal Prep Nutty Pancake

Lunch: Chicken Fajitas (Sheet Pan)

Dinner:Yummy Shredded Mexican Beef (Slow Cooked)

Evening Snack:Roasted Zucchini Chips

7th Day

Breakfast:Morning Sausage Patties

Lunch:Baked Brussel Sprouts with Roasted Chicken

Dinner:Zoodle Lasagna (Keto Special)

Evening Snack: A few raw almonds

8th Day

Breakfast:Spinach Bacon Frittata, plus coffee with 2 tablespoons heavy cream added

Lunch: Sausage Pizza Skillet

Dinner:Red Beef Curry, plus keto (low-carb) crackers

Evening Snack:Almond Keto Cookies

9th Day

Breakfast:Berry Pancake Bites, plus coffee with 2 tablespoons heavy cream added

Lunch:Keto Lettuce Wraps

Dinner:Lemon Cilantro Chicken with Cauli-Rice

Evening Snack: Bacon, cooked

10th Day

Breakfast:Zucchini Bacon Muffins

Lunch: Delicious Turkey Burgers

Dinner:Slow Cooked Beef Stew

Evening Snack:Low Carb Creamy Cookies

11th Day

Breakfast: Asparagus with Bacon Wraps

Lunch: Veggie Filled Salmon

Dinner:Asparagus Lemon Chicken Sheet Pan

Evening Snack: A few celery sticks with nut-based butter

12th Day

Breakfast:Morning Egg Bake (Greek Keto), plus coffee with 2 tablespoons heavy cream added

Lunch: Egg Roll in a Bowl

Dinner: Chicken Broccoli Casserole with Cheddar

Evening Snack: Cocoa Roasted Almonds

13th Day

Breakfast: Cauli Hash Browns

Lunch: Zoodle Chicken Caprese

Dinner: Cheesy Lasagna Noodles

Evening Snack: Parmesan crisps

14th Day

Breakfast:Keto Bagels, plus coffee with 2 tablespoons heavy cream added

Lunch:Chicken Pizza Prep

Dinner: Cauliflower Rice Taco Skillet

Evening Snack:Creamy Ricotta with Berries

15th Day

Breakfast: Golden Egg Scramble Recipe

Lunch: Avocado Tomato Shrimp Pan

Dinner: Cheddar Broccoli Soup, plus keto (low-carb) crackers

Evening Snack: Macadamia nuts

16th Day

Breakfast:Keto Morning Pizza, plus coffee with 2 tablespoons heavy cream added

Lunch: Greek Chicken Jar Salad

Dinner:Keto Steak Carne Asada, plus cooked cauliflower rice

Evening Snack: Citrus Meringue Cookies

17th Day

Breakfast:Nutty Banana Muffin Recipe

Lunch: Avocado Boats Filled with Pulled Chicken