Quick Keto Meal Prep for Lazy People E-Book

Florence Lynn

• Herausgeber: Daniel
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2020

Beschreibung

There is no doubt the Ketogenic Diet can be quite challenging, especially when you are trying to cook three meals a day after a hectic day. No more! You can now make a week of delicious Keto meals in one hour of Meal prep.

Quick Keto Meal Prep for lazy people provides 100 quick, healthy and delicious Keto recipes with ingredients that are easy to find and take less than 30 minutes to cook. This Cookbook is way beyond a set of Keto recipes, It's a simple, adaptable solution to help maintain your Keto lifestlye no matter how busy you are. 

Here’s what you’ll find in this Cookbook:

• Introduction to the Ketogenic Diet, comprehensive guide for beginners, benefits of the Keto Diet, what to eat on the Keto diet.
•  21 Days Keto Meal Prep, detailed step by step guide,  shopping list using ingredients that are easily found at your local grocery store.
•  The Secret Shortcut method to meal prepping like a pro even if it’s your first time. Strategies, Storage and safety tips.

Save your self the stress of spending 1-2 hours making one meal!





 

Leseprobe

QUICK KETO MEAL PREP

FOR LAZY PEOPLE

100 Quick and Easy Low Carb Recipes

for Beginners and Pros. Save Time and

Effectively Lose Weight in 3 Weeks.

FLORENCE LYNN

Copyright © 2020 by Florence Lynn

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

The publisher and the author make no representation or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. NO warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the author is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the publisher endorses the information the individual, organization or website may provide or recommendations they/it may make

Table of Contents

INTRODUCTION

THE KETOGENIC DIET

Benefits of Ketogenic Diet

What to Eat During a Ketogenic Diet

KETO FLU

Symptoms of Keto Flu

Remedy for Keto Flu

MEAL PREPPEING 101

Benefits of Meal Prepping

Shortcuts for Meal Prepping

Tips for Lazy People

Easy Strategies for Meal Prepping

MEAL PREP MENU

WEEK 1

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

WEEK 2

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

WEEK 3

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

BREAKFAST RECIPES

Keto Breakfast Salad

Easy Crispy Zucchini Fritters

Prosciutto-Wrapped Avocado Egg

Eggs & Sirloin Steak

Pork Meat Bagel

Baked Bacon, Eggs & Greens

Cheesy Broccoli Muffins

Salmon & Avocado Pit

Avocado Buns & Burger

Beef Liver Sausage & Eggs

Deviled Guacamole Eggs

Eggs & Bacon Muffin Tins

Eggs & Brussel Sprouts Hash

Pork & Dijon Mustard Skillet

Hot & Crispy Cauliflower Fritters

Sheet Pan Eggs

Paleo Breakfast Pizza

Easy Eggs in Clouds Recipe

Fishermen's Artichoked Eggs

Keto Zucchini Breakfast Hash

Coconut Flour Porridge

Vegetarian Low-Carb Bread

Chili Cheese Muffins

Paleo Coconut Porridge

Eggs and Kale

Paleo Keto Biscuits

Ketogenic Zucchini Noodles

Ketogenic Meatballs

Shallot and Tomato Meatballs

Wasabi Salmon Burgers

Sesame Kelp Noodles

Fat Head Tortilla Chips and Nachos

Asparagus, Basil and Tomato Salad

Raw Kale And Mushroom Salad

Low Carb Ketogenic Hamburger Beef Stroganoff

Paleo Mustard And Sardines Salad

Paleo Anti Pasto Salad

Avocado And Bacon Fries

Avocado And Salmon Ketogenic Breakfast

Low-Carb Ketogenic Pancakes

Mesclun Greens And Sunflower Sprout Salad

LUNCH RECIPES

Chia Chocolate Pudding

Avocado & Shrimp Salad

Zucchini Noodle With Shrimp

Creamy Mayonnaise Cucumber Salad

Berries Spinach Salad

Creamy Avocado, Bacon & Egg Salad

Cauliflower Toast & Avocado Smash

Ground Beef Enchilada

Avocado Shrimp Salad

Philly Cheese Steak

Baked Zucchini Slices Dumplings

Ground Beef Burrito

Stuffed Jalapeno Wrapped With Bacon

Bacon & Fried Chicken Patties

Simple Egg Salad

Chopped Ahi Tuna Poke

Chimichurri Mix On Pork Skewers

Psyllium Coated Pork Chop

Eggs & Chorizo Sausage

Chicken Fajita Crockpot

DINNER RECIPES

Easy Stir Fry Kimchi & Pork Belly

Bacon & Chicken Stuffed Avocado

Crispy Fish With Butter Lemon Sauce

Peanut Sauced Chicken Satay

Chicken & Eggs Pot Pie

Blue Cheese Bacon Deviled Eggs

Simple Tomato Feta Cheese Soup

Artichoke Spinach Stuffed Chicken Breast

Mediterranean Broccoli Salad

Chocolate Mint Fudge

Cream Cheese & Crab Stuffed Mushrooms

Low-Carb, Keto Flourless Chocolate Torte

Chili with Sautéed Cauliflower Rice

Buffalo Chicken Butter Wraps

Cheddar Chicken and Broccoli Casserole

Garlic Buttered Rosemary Pork Chops

Garlicky Shrimp Zucchini Noodles

Stuffed Zucchini Wrapped With Bacon

Bacon & Cheese Butternut Squash

Broiled Salmon Fillets

Golden Creamy Tuscan Chicken Breast

SIDE DISH

Almond Floured Blueberry Muffins

Cheesy Burger Buns

Honey Mustard Dressing

Hoagie Italian Biscuits

Keto Chocolate Muffins

Spiced Mexican Chocolate

Almond Shortbread Cookies

Chocolate Coconut Crunch Bars

Peanut Butter Balls

Chocolate Chips Cookies

Coconut Oil Mayonnaise

Avocado Deviled Eggs

Cream And Maple Syrup Frosting

Beaten Cream And Vanilla In A Mason Jar

Whipped Coconut Cream

Avocado Cucumber Gazpacho

Matzo And Chicken Stock Ball Soup

Simple Basil Oil

Keto Paleo Pie Crust

Deviled Shallot Eggs

Low Carb Italian Omelette

INTRODUCTION

If you are like me, you most likely can't afford to spend hours in the Kitchen every day. There is no doubt we've all experienced “those weeks", the ones where you are so busy to find time to sleep, let alone cook a meal. The ones where you are so engaged with work or other activities that it leaves you wondering how the week ended so fast.

When I started on the Keto lifestyle many years ago, I struggled with properly scheduling my time to maintain the diet until I started Meal Prepping. Trying to stick to this lifestyle is almost impossible without Meal Prepping as it helps you avoid going for last-minute options that aren't keto friendly and unhealthy.

In this Cookbook, I share with you all my secret tips for meal prepping that works every time no matter how busy you are or even if it’s your first time meal prepping. Most professionals don't know these tips.

I can make you one promise: all the recipes in this cookbook will definitely explode your taste buds and leave you wanting for more! The recipes are diverse and simplified for our busy lives, yet delicious.

Cheers to your healthy lifestyle and becoming a Meal prep pro!

THE KETOGENIC DIET

The Keto diet is a low carb diet high on fat and moderate in protein which makes the body switch from using fat to using Carbohydrates and in turn makes the body burn fats effortlessly. When you eat foods that are high in carbohydrates, your body system is forced into producing glucose; glucose is the easiest molecule for the body to convert and use as energy, so naturally, it's chosen over every other form of energy source.

Since the glucose is used as the primary source of energy, the fats in your body are not being used, instead they are stored, so when you reduce the intake of carbohydrates into your body, the body system is forced to use another source of energy known as ketones with the fat present in the liver. The ketogenic diet forces the body to burn fats rather than carbohydrates.

Ketogenic meals are delicious and rich because there are a lot of ingredients you are allowed to use. The Keto diet is all you need to live that healthy life without sacrificing on taste.

Benefits of Ketogenic Diet

There are many different benefits with the ketogenic diet, everyone can benefit from ketogenic dieting. Listed below are some of the advantages of ketogenic diet.

Weight Loss

The ketogenic diet basically uses the fats in your body as an energy source so the body does not store any fat as all the fats being consumed are being processed into ketones which are a form of energy. Medically, ketogenic diet has proven more effective in comparison to low fat and high carbohydrate diets.

Control Blood Sugar

Scientifically, the ketogenic diet is more effective in preventing diabetes more than low-calorie diets. If you have Type II diabetes or you’re pre-diabetic then this book is for you.

Increased Energy and Satisfaction

Fats are shown to be more effective molecule to burn as fuel than carbohydrates, since you're providing your body with a healthier and more dependable source of energy, you will feel more energized than when you're on carbohydrates and with fats being naturally more satisfying you end up being less hungry than before.

Fights Against Epilepsy

Ketogenic diets are one of the most used therapies for children (as well as adults) who suffer uncontrollable epilepsies today. Since the early 1990s, ketogenic diet has been a successful form of epilepsy treatment.

Reduced Blood Pressure

Some blood pressure problems are related with excessive weights which makes ketogenic diet beneficiary in reducing blood pressure since ketogenic diet helps in burning body fats.

What to Eat During a Ketogenic Diet

When starting a ketogenic diet, you have to plan ahead of time. Your plan

majorly depends on how soon you want to get into the ketogenic form. The

more you restrain yourself from taking high carbohydrate foods (less than

15g per day), the sooner you start to experience ketosis.

You want to reduce your intake of natural usually from nuts, dairy and

vegetables you also want to reduce your intake of any processed