Volume 3 of "The 7-Day Ketogenic Diet Meal Plan"
Do you hate diets?
Weight-control can be yummy…
…if you know the secrets of Ketogenic eating.
Don't sacrifice taste for a healthy diet. A ketogenic diet forces your body to burn fat as the primary source of energy.
What is the Ketogenic Diet?
Your body uses what you eat to give you energy. Carbohydrates raise your blood sugar levels, and your body reacts by producing insulin to deal with it.
Why is this bad?
Insulin helps change excess glucose to fat.
What if your body learned to fuel itself by burning fat?
A ketogenic diet is designed to make your body burn fat instead of carbohydrates. It is comprised mainly of a high fat diet with low carb foods and normal levels of protein. Carbohydrates are kept below 60g and preferably around the 20g to 40g level on a daily basis.
Don't feel like you have to give up on your favorite foods. With recipes like the low carb peanut butter cookies or the chocolate mousse, you can still feed your sweet tooth without feeling guilty.
Just like Volume 1 and 2, Volume 3 of the 7-Day Ketogenic Diet Meal Plan brings you 35 new delicious low carb recipes for weight loss motivation.
Use the recipes in this book, in addition to Volume 1 and 2, for a variety of 7 days' worth more in your ketogenic diet.
In this volume, you will find the following:
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Copyright 2014 by Revelry Publishing
All Rights reserved under International and Pan-American Copyright Conventions. By payment of required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this book. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known, hereinafter invented, without express written permission of the publisher.
Every effort has been made to ensure that the information in this book is accurate and complete. However, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and the internet. The author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.
Nutritional values have been calculated with due care and attention. However, there may be differences in the calorie count due to the variance of each individual kitchen creation caused by ingredient amounts, brand differences, different cuts and quality of meats etc. The nutritional values of these recipes are provided as a guideline only.
Other books by Rachel Richards:
The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 1
The first volume of the set contains 35 different recipes and a bonus of a recipe for ‘Keto Rolls’.
The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 2
The second volume of the set contains 35 different recipes and a bonus of a recipe for ‘Keto Almond Bread’.
The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volumes 1 to 3
This book has all three volumes of the set containing 105 different recipes and their respective bonuses of recipes for ‘Keto Rolls’, ‘Keto Almond Bread’ and ‘Posh Coffee’.
50 Vegan Slow Cooker Recipes: Delicious Meatless Slow Cooker Meals For The Vegan Lifestyle
This book was written for those who enjoy a Vegan lifestyle or just want a meatless meal from time to time.
The 7-Day Gluten Free Diet Plan: 35 Healthy Wheat Free Recipes To Banish Your Wheat Belly - Volume 1
This book was written for those who prefer food that is gluten-free whether it is for health reasons or simply a lifestyle choice.
Get the latest update on new releases from the author at:
The 7-Day Ketogenic Diet Meal Plan
35 Delicious Low Carb Recipes For Weight Loss Motivation
By Rachel Richards
© Revelry Publishing 2014
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Burst Blueberry Egg Custard
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Other Books by Rachel Richards
About the Author – Rachel Richards
Connect with Rachel Richards
The one thing that is sure about dietary requirements whilst on a ketogenic diet, is that of the fat content that you consume. This is essential on a ketogenic plan as is the reduction of carbohydrates that you put into your body.
Protein content however is a contentious issue – top doctors have varying attitudes to the amount of protein you should consume whilst on this diet, but these tips are for sure:
• Protein is essential for producing energy
• Protein consumption in the first 3-4 weeks of a ketogenic diet should be at optimum levels
• At the beginning of a ketogenic diet, the brain needs extra glucose, and rather than glucose being supplied by loss of muscle mass, the daily intake of protein must be high – suggested minimum levels are between 3-6oz (80-150g) with 5-8oz (140-225g) as an optimum level, depending on your weight, height and already established muscle.
• Exercise is important for the continued development of muscle mass and strength.
So certainly you should be optimizing on both protein and fat intake in those critical 4 weeks.
The attached menu plan and recipes will certainly help you to achieve this goal.
A word about fresh herbs...
We use a lot of fresh herbs in our recipes – fresh herbs excite the appetite particularly from their aroma during cooking. They have a multitude of uses in food preparation and do not alter nutritional content to any great extent.
A good tip to finish up any herbs you have (you are bound to have a variation due to our menu contents) is to substitute a breakfast, lunch or dinner with either a full egg or white egg omelette, using as many of the herbs that you can to prevent wastage of product. Just make sure that you keep a check on your daily total if you do decide to substitute.
This shopping list is designed to help you stay on track during your 7-day plan. Rather than shop every day for the ingredients, we have listed all your store cupboard items together, so that you can purchase these in one visit. The other ingredients are listed per day. Where possible, we have tried to make sure that all goods are used, with little top ups on the necessary days.
Dried Herbs and Spices, Condiments
Rosemary, thyme, Italian seasoning, Herbes de Provence, chilli powder, curry powder, Cajun seasoning, mustard seeds, caraway seeds, onion powder, ground coriander, Kaffir lime leaves, curry paste, nutmeg, ground cumin, cinnamon, Szechuan pepper, Chinese 5-Spice
Black peppercorns, Himalayan salt, garlic powder, star anise powder, yellow mustard, mayonnaise, horseradish sauce, sweet chilli sauce, Tabasco, reduced sugar ketchup, distilled white wine vinegar, dried parmesan, red wine vinegar, sherry vinegar, Dijon mustard, wasabi paste, garam masala, Worcestershire sauce, soy sauce, Harissa paste, Tabasco, rice wine vinegar
Oils – coconut, extra virgin olive oil, sesame oil
Flours – almond, coconut
Sweeteners - liquid Stevia, powdered sugar, granulated sugar substitute, erythritol
Coconut flakes, unsweetened coconut (grated)
Hazelnuts, chopped or almond slivers
Unsweetened cocoa powder
Dark chocolate (high percentage cocoa solids, 75% or more)
Coffee (your usual brand is fine)
Small tub of chocolate protein powder
Ground flaxseed or flaxseed meal
Unsweetened gelatin powder
Canned or Jarred Goods/Cartons
Good quality vegetable stock cubes or powder (you can of course buy ready- made stock, but once opened, must be refrigerated, or make your own vegetable stock)
Tuna in spring water
Canned chopped tomatoes (2 x 8oz/225g)
Small can of tomato puree
Chicken stock, beef stock
Pickles or gherkins
8oz/225g cheddar cheese
4oz/115g heavy cream
1 small piece fresh parmesan
1 fresh garlic bulb
1 green pepper
Small bunch fresh cilantro
Small bunch watercress
4 large or 8 medium Portobello mushrooms
2 large onions
Small head of celery
4 x 4oz/114g minute steaks
1lb/450g casserole steak
16oz/450g beef stock (can or carton is fine)
2 x 8oz/225g cans chopped tomatoes (sugar free)
4oz/115g full fat crème fraîche
40z/115g cottage cheese
2oz/55g gruyere cheese
12oz/340g cheddar cheese
½ small white cabbage
2 red onions
2 medium carrots
Small bunch parsley
Small bunch chives
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