The Complete Three-Volume Set of "The 7-Day Ketogenic Diet Meal Plan"
Do you hate diets?
Weight-loss 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.
This book provides you with 21 daily ketogenic diet meal plans. That's a full 3 weeks of meals, or 105 recipes, to help you organize your meals that will turn your body into a fat burning furnace.
Inside each volume are the following types of meals:
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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 - Volume 3
The third volume of the set contains 35 different recipes and a bonus of a recipe for ‘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
Volumes 1 to 3
By Rachel Richards
© Revelry Publishing 2014
Daily Fresh Purchases
Mexican Baked Eggs
Lettuce Chicken Wraps
Tuna Provencale Salad
Peanut Butter Cookies
Citrus and Herb Chicken
Poached Eggs and Asparagus with Herb Butter
Crab Pate on Cucumber Rounds
Cauliflower and French Bean Crustless Quiche
Succulent Beef Olives
Ham and Gruyere Crepes
Cheese and Chive Celery Boats
Ham, Spinach and Feta Frittata
Cocoa Choccie Cupcakes
Chinese Sweet and Sour Pork Balls
Mushroom and Pepper Scramble
Parmesan Mustard Crisps
Melting Goats’ Cheese Stuffed Mushrooms
Lemon Cheesecake Bites
Lamb with Coconut and Mustard Seeds
Bacon and Sausage Parcels
Guacamole with Crudites and Prawns
Celery and Courgette Soup a La Crème
Glazed Baby Back Ribs with Coleslaw
Pepperoni and Cheese Slice
Keto Brunch Burger
Treat Yourself Coconut Sponge Pudding
Spiced Salmon with Stir Fried Greens
Scotch Eggs Keto Style
Ham and Prawn Roulades
Cauliflower and Chorizo Cheese
Chocolate Brownie Tray Bake
Oriental Sea Bass Parcels
Useful Keto Food Information
Daily Fresh Purchases
Bacon, Chive and Ricotta Muffins
Indian Prawn and Scallion Puffs
Sweet Chilli Salmon Kebabs with Lime Dipping Sauce
Nutty Chocolate Ice Cream
Steak with Chimichurri Sauce
Baked Sausage and Mushroom Saucers
Broccoli Bisque with Crispy Bacon
Chilli Burgers with Roasted Tomatoes
Lime (or Lemon) Fluffs
Pork and Ginger Stir Fry
Coddled Eggs with Spinach
Baby Peppers with Garlic, Mozzarella and Pastrami
Super Healthy Chicken Salad with Avocado Dressing
Honey and Almond Scones
Lemon Chicken with Gremolata
Cheesey Chive Pancakes
Spiced Nutty Biscuits
Provencale Sardine Salad
Coconut Almond Bars
Moroccan Lamb Cutlets with Sautéed Mushrooms and Spinach
Breakfast in a Cup
Roasted Asparagus and Parma Ham Wraps
Sticky Oriental Drumsticks
Beef and Zucchini Lasagne
Bacon Wrapped Frankies
Tuna ‘Sushi’ Rolls
Broccoli and Cheese Patties
Peanut Butter Drops
Wholesome Beef and Vegetable Casserole
Ranch Style Scrambled Eggs
Smoked Salmon Taramasalata
Tiger Prawn, Fennel and Avocado Salad
Grilled Halibut with Chunky Salsa
Daily Fresh Purchases
Macadamia Chocolate Bites
Cube (Minute Steak) and Portobello Burger
Cheese Crackers with Celery
Indian Spiced ‘Slow Cooked’ Beef Casserole
‘Rock-on Cakes’ with Crispy Bacon
Cheese and Chive Baskets with Coleslaw
Warm Chorizo and Tomato Salad
Mini Crustless Spinach Quiches
Ham and Cheese Baked Leeks
Spinach, Vegetable and Cheese Crunch
Cucumber and Smoked Trout ‘Sandwiches’
Kickin’ Prawn Salad
Pan-Fried Salmon Steak with Creamed Spinach
Honey Almond Butter Dip with Vegetable Crudités
Tomato and Mozzarella Salad with Shredded Chicken
Grilled Goats Cheese with Apple and Walnuts
Bacon and Herbed Mussels
Chilli Crab Stuffed Avocado
Crispy Chinese-Style Chicharrones
‘Welsh Rarebit’ Pork Steaks
Burst Blueberry Egg Custard
Tuna and Pepper Muffins
Turkey and Broccoli Stir-Fry
Corned Beef and Cauli Hash
Dark Chocolate Semifreddo
Blue Cheese Soufflé
Savoury Mince Lettuce Wraps
Beef in Black Bean Sauce with Pak-Choi
Other Books by Rachel Richards
About the Author – Rachel Richards
Connect with Rachel Richards
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. Unfortunately, insulin aids in converting glucose to fat, which is then stored in your body’s cells.
When following the Ketogenic Diet, it is best to keep your carbohydrate level to below 60g, and preferably around the 20g to 40g level. Slight overage once in a while is not too bad, but where possible less than 50g is the best way to go. This keeps the body in a state of ketosis, whereby the body is burning fat to give a steady stream of energy.
Moderate to high levels of protein and fats are also vital ingredients in ketosis with the fat providing fuel to burn for adequate energy levels. Whilst the actual dietary ingredients of ketosis are important, sensible exercise also plays a big part in losing weight and fine tuning the body’s metabolism.
It is essential that you consult your doctor or health professional before embarking on any radical changes in your diet, particularly if you have a lifestyle illness such as diabetes, IBS or any other disease that may be affected by a change in diet.
Most participants of this diet do find that it changes their lives for the good, and creating tasty recipes is a good way to keep their plan in check.
In terms of beverages, drink as much water as possible, but you are also allowed green tea or black coffee. Avoid fizzy drinks, limit alcohol (one drink is fine) and no fruit juices.
The menu recipes are designed for up to 4 people. Every person has a different level of carbohydrate tolerance and participates in a different level of daily exercise. To truly work with a ketogenic diet, you must find your level of carbohydrate tolerance, so a little trial and error or experimentation may be needed. You may mix and match the meal recipes in this book. The 7-day meal plan is merely an example.
If you are trying to lose weight, calorie intake is also important. For men, a daily intake of below 2,000 calories is acceptable. For women, the daily intake is around 1,600 calories. It is difficult to estimate the level of calories for children, as they do expend energy at school and play times, and their metabolism tends to be much faster. It may be necessary for you as an individual to take smaller portions of certain recipes in order to keep your calorie intake at a sensible level.
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
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
Oils – coconut, extra virgin olive oil
Flours – almond, coconut
Vanilla extract, lemon extract, almond extract
Sweeteners - liquid Stevia, powdered sugar, granulated sugar substitute
Small bottle of pure or low sugar hazelnut syrup
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
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)
Black pitted olives (smallest can available)
Tuna in spring water (8oz/225g)
Canned chopped tomatoes (2 x 8oz/225g)
Small can of tomato puree
Coconut cream (1 x 8fl oz/240ml) (refrigerate once opened)
(or combine 2 days for ease of shopping)
10 eggs (save some for later in the week)
8oz/450g skinless, boneless chicken breasts (for the wraps)
4 x 5oz/140g skinless boneless chicken breasts (for the citrus chicken)
2 green bell peppers
1 large iceberg lettuce
Small bunch of radishes
1 small red onion
2 small tomatoes
Small bunch of rosemary
8 fresh eggs
8oz/425g butter (you will already have some in the fridge, but top up)
16 young baby asparagus spears
Small bunch fresh mint or parsley
½ cucumber (you already have half in the fridge)
4oz/115g green beans
5oz/140g cauliflower (a small one, or large one cut in half – you will use the rest later in the week)
1 medium sized onion
1 head of celery (you can use the rest later in the week)
Small quantity (approximately 4oz/115g baby spinach leaves)
8oz/225g cream cheese
8fl oz/225ml single cream
4fl oz/115ml heavy cream or double cream
8oz/225g butter (you will not need all of this, but can be used later in the week)
14oz/400g mixed crab meat)
8 x 3½ oz/100g minute steaks
¼ bottle red wine
12 eggs (some for later in the week)
10oz/280g cooked ham from the deli
12oz/325g good quality minced pork
8oz/225g gruyere cheese
8oz/225g mature cheddar cheese
4oz/115g cream cheese
4oz/115g feta cheese
10oz/280g mascarpone cheese
8fl oz/240ml half fat milk
Small bunch scallions/spring onions
1 whole garlic bulb (some for later in the week)
1 small red chilli
1 small knob fresh ginger
1 white onion
1 carrot (garnish)
1 small bunch chives
Small bunch of fresh spinach
Small tub of thick cream
Small block of butter
2 large green bell peppers
8oz/225g mixed mushrooms, such as shitake, chestnut, button
8 Portobello mushrooms
Small bunch watercress
Small bunch parsley
4oz/115g cheddar cheese
40z/115g parmesan cheese
1 x goats cheese log (approximately 9oz/250g)
8 strawberries (if you like them)
1 large savoy cabbage or other crispy cabbage
8 lamb steaks (approximately 4oz/115g per steak)
8fl oz/240ml half fat milk
8fl oz/240ml heavy cream
2 ¼ lb/1kg trimmed baby back ribs
12oz/325g good quality sausage meat
8 strips bacon
1 medium sized white cabbage
Small bunch sage
8 tender stem broccoli pieces
2 ripe avocados
1 small red chilli
1 small cauliflower
1 head of celery
1 medium sized red pepper, 1 medium sized green pepper
1 small bunch fresh mint
½ medium sized cucumber
5 medium sized zucchini/courgette
4oz/115g heavy cream (check to see what you have left)
4oz/115g baby spinach (you may still have some left if it is still fresh)
3 firm avocados
½ iceberg lettuce
Small bunch fresh coriander
Small stalk of lemongrass
1½ lbs/675g mixed greens or your choice
1 red onion (you may have one left)
3oz/85g hard cheese (check if you have any left)
16 medium sized slices of pepperoni
1lb/450g ground beef
4 slices bacon
4 x 5oz/140g boneless salmon fillets
10 eggs (check to see how many you have left)
1lb/425g good quality sausage meat
8 slices deli ham (approximately 8oz/225g)
60z/170g small cooked prawns
8oz/225g cheddar cheese (adjust this if you have some left)
8oz/225g heavy or double cream
3oz/85g cream cheese
4 strips bacon
1½ lb/675g cauliflower
4 x 6oz/170g sea bass fillets
2 head bok choi/pak choi
1 small red chilli (you may have some left)
¾in/2cm piece of fresh ginger
As a gift for purchasing this book, you can get an additional recipe, a free printable meal plan and shopping list by signing up for my newsletter at the following the link below:
Thank you for trying out this meal plan book.
Spicy eggs baked in the oven with peppers and chorizo is an unusual dish with a dash of chilli to add spice. This dish can also be made with pancetta cubes if the chorizo is not to your taste.
Preparation Time: 5 minutes
Cook Time: 10-15 minutes
2 green bell peppers, core and seeds removed and sliced into strips
1 x 8oz/225g chopped canned tomatoes in natural juice
8oz/225g chorizo, cubed
Salt and ground pepper to taste
2 tsp mild chilli powder
Heat oven to 180°C/350°F/Gas Mark 4.
In an ovenproof large low-sided pan, or 2 pans, similar to a skillet or frying pan, put the chorizo and peppers in over a medium heat. There is no need for oil as the chorizo provides its own oil.
Cook until softened, remove from the heat.
Crack the eggs separately in cups, to make it easier to place in the pan.
Pour in the chopped tomatoes (half into each pan if you are using two) stir in the chilli powder and season.
Pour the eggs onto the top of the mix, bake in the oven for 10 minutes. Check to see that the eggs are cooked to your liking.
Serve from the oven to the table.
Really easy, and a change from bread wraps or sandwiches, these are wrapped in crisp iceberg lettuce.
Preparation Time: 10 minutes
4 small chicken breasts, cooked, or leftover roast chicken (about 8oz/450g)
4 large leaves from an iceberg or other crisp lettuce
2 tsp mild curry powder
2 tbsp mayonnaise
2 or 3 radishes, sliced and cut in half
Using either the freshly cooked chicken breasts or the leftover chicken finely shredded or sliced.
Mix the chicken, radishes and mayonnaise with the curry powder until combined.
Lay out each large lettuce leaf and place a quarter of the mixture on one side, leaving space at either end.
Roll up the leaves, tucking the edges in as you go. Serve.
A tasty tuna salad with hints of Provence and packed with healthy protein and fats. Tuna is a classic fish to use on a ketogenic diet, either freshly grilled or from a can – always try to find tuna in spring water, definitely not in brine to keep the sodium content down.
Preparation Time: 10 minutes
Cook Time: 8 minutes (for the hard boiled eggs)
1lb/425g canned tuna in spring water
2 fresh eggs, hard boiled for 8 minutes and shelled, cut into quarters
Small handful of black pitted olives, chopped (about 8 olives)
2 small tomatoes, cut into quarters
3 inch/8cm piece of cucumber, diced
1 small red onion, cut into thin rings
1 cos or iceberg lettuce, washed and broken into pieces
3 tbsp olive oil
Juice of 2 lemons
Ground black pepper to taste
1 tbsp mayonnaise per person, if required
Drain the tuna and place into a bowl.
Break the lettuce into pieces and place in a large salad bowl for serving. Mix in the tomatoes, cucumber and red onion. Set aside.
Mix the olive oil with the lemon juice and ground black pepper to taste. Toss into the salad and mix well.
Divide the salad between 4 plates, and crumble over the tuna with your fingers. Top with 2 quarters of the hard-boiled egg and sprinkle over the chopped olives.
Serve with a tablespoon of mayonnaise per person, if required.
These cookies are delicious for a mid-morning or afternoon snack, or even in a lunchbox for children or adults. Smooth peanut butter is a great addition to a ketogenic diet.
Servings: 24 medium-sized cookies (serve 2 each, save the rest)
Preparation Time: 10 minutes
Cook Time: 10-12 minutes
3½oz/110g smooth peanut butter
2 large eggs
5oz/140g coconut flour
5fl.oz/150ml coconut oil
½ tsp baking soda
½ tsp vanilla extract
Heat oven to 350°F/180°C/Gas Mark 4.
Line 2 flat baking trays with parchment paper.
Cream together the peanut butter and butter until combined and fluffy. Add the eggs, coconut oil and vanilla extract and gently mix together until smooth.
Above the bowl, sift in the coconut flour, baking soda and pinch of salt and mix until combined with no lumps.
Roll into medium sized balls, place on baking sheet and press lightly with a fork to make a round cookie shape. Leave enough space between each as the cookies will spread.
Bake for 10-12 minutes until firm and lightly golden. Leave to cool for 5-10 minutes before removing from the parchment paper. Place on a wire rack until completely cool.
Keep remaining cookies from the batch in an airtight container; they will last for up to 5 days.
Citrus flavors pair very well with chicken, giving it a delicious tang and zesty taste and aroma. A lovely crisp salad goes well with this dish. Make sure you use the zest of both the lemons and limes; it adds a different dimension to the meal.
Preparation Time: 10 minutes
Cook Time: 20 minutes
4 x 5oz/140g skinless and boneless chicken breasts
4 or 5 tbsp olive oil
2 cloves garlic, finely chopped
Juice and zest of 2 lemons
Juice and zest of 1 lime
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