Keto Meal Prep: Ketogenic Diet Guide & Meal Prep Guide for Beginners - 30 Day Low Carb Healthy Eating Plan for Men & Women to Maximize Weight Loss
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About this ebook
Save time and money while still eating delicious foods that are all keto-approved.
Ketogenic Diet Guide & Meal Prep Guide for Beginners - 30 Day Low Carb Healthy Eating Plan for Men & Women to Maximize Weight Loss, was designed specifically for you so that you can finally succeed with an easier way to power through the ketogenic diet! Now you can stick on your keto diet so you can finally achieve your dream body. Now you can lose weight and get healthier without wasting a fortune on expensive meal plans and fancy ingredients.
Here Is A Preview Of What's Inside…
- Dozens of Easy to Follow Recipes using basic ingredients from your local grocery store.
- Healthy and Delicious Keto Diet Food For Every Occasion Breakfast, Lunch, Dinner and everything in between is easy to find and easy to make.
- The Basics of Keto with beginner Tips and Tricks so you can dive right in.
- Vegan and Vegetarian Keto recipes included
- The Most Useful Tips and FAQs for Meal Prep
- A comprehensive step-by-step method, so that anyone can follow along and cook each recipe even if you're a complete beginner to cooking or keto.
- And much, much more...
Learn to eat keto like a pro so you can shed those extra pounds fast! Now that there's a comprehensive keto meal prep cookbook that can save you time and money, it has easy to cook recipes that don't cost much – there are no more excuses to not go keto now! Get Healthier And Leaner With Keto Meal Prep Now! Take two seconds to scroll back to the top and buy this book, so you can change your life starting now!
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Keto Meal Prep - Alex Rodriguez
Text Copyright 2020 © Alex Rodriguez
All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.
Legal & Disclaimer
The information contained in this book and its contents is not designed to replace or take the place of any form of medical or professional advice; and is not meant to replace the need for independent medical, financial, legal or other professional advice or services, as may be required. The content and information in this book has been provided for educational and entertainment purposes only.
The content and information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author's knowledge, information and belief. However, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors and/or omissions. Further, changes are periodically made to this book as and when needed. Where appropriate and/or necessary, you must consult a professional (including but not limited to your doctor, attorney, financial advisor or such other professional advisor) before using any of the suggested remedies, techniques, or information in this book.
Upon using the contents and information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this book. This disclaimer applies to any loss, damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action.
You agree to accept all risks of using the information presented inside this book.
You agree that by continuing to read this book, where appropriate and/or necessary, you shall consult a professional (including but not limited to your doctor, attorney, or financial advisor or such other advisor as needed) before using any of the suggested remedies, techniques, or information in this book.
Table of Contents
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Introduction
Chapter 1: What is Ketogenic Diet?
Types of Keto
Chapter 2: How Keto Works
Chapter 3: Advantages of Keto
Chapter 4: How to Lose Weight with Keto
Chapter 5: Meal Prepping
What is Meal Prepping
Reasons Why You Should Be Meal Prepping
Chapter 6: Avoiding 10 Most Common Meal Prep Mistakes
Chapter 8: Kitchen Essentials
About Storage Containers
Chapter 9: Keto Foods
Chapter 11: Staples for Keto Meal Prep
Chapter 12: FAQs on Keto and Meal Prep
Chapter 13: Favorite tips and tricks
How to Save Cooking Time
Methods to Properly Store Food
Chapter 14: Breakfast recipes
Bulletproof Coffee
Almost Mc Griddle
Casserole
Baked Eggs in Avocado
Berry Blast Smoothie
Blueberry Ricotta Pancakes
Cheddar-Jalapeno Waffles
Frittata with Cheese and Tomatoes
Scrambled Eggs
Scrambled Eggs with Ground Beef
Italian Omelet with Herbs
Spinach Omelet
Creamy Mushrooms with Thyme
Scrambled Eggs with Tomato and Green Onions
Cheesy Tomato Frittata
Baked Avocado with Eggs
Boiled Eggs with Spinach
Poached Eggs with Mushrooms
Leek Stir-Fry
Breakfast Frittata
Scrambled Eggs with Cranberries
Kale Cheddar Cheese Omelet
Steamed Eggs with Scallions
Almond Porridge
Creamy Vanilla Chia Seeds
Breakfast Cinnamon Bars
Avocado Chicken with Spinach
Raspberry Mousse
Easy Deviled Eggs
Chapter 15: Fish and seafood recipes
Squid Rings with Potato and Spinach
Classic Fish Stew
Orange Glazed Salmon Fillets
Black Cauliflower Pasta
Wild Alaskan Salmon
Sweet Rosemary Cod Fillet
Tomato Shrimp Stew
Spicy Trout with Broccoli
King Prawn Stew with Avocado
Chili Hake Fillets
Mussel Chowder
Salmon Fillet with Dill
Tiger Prawn Paella
Simple Squid Stew
Creamy Shrimp Stew
Chapter 16: Snacks recipes
Cauliflower Bacon Popcorn
Low Carb Soft Pretzels
Bacon Wrapped Cheese Sticks
Cream Cheese and Salami Pinwheels
Mini Pepper Nachos
Flaxseed Crackers
Pesto Crackers
Kale and Bacon Chips
BBQ Roasted Almonds
Cheddar Garlic Biscuits
Mascarpone Chocolate Mousse
Chocolate Pumpkin Cups
Keto Nutella
Coconut Chocolate Cups
Cinnamon Hot Chocolate
Chocolate Cheesecake Kisses
Chapter 17: Poultry recipes
Ginger Chicken with Vegetables
Cauliflower Turkey Risotto
Creamy Chicken Wings with Peppers
Easy Chicken Thighs
Balsamic Chicken Breast with Basil
Chicken Teriyaki
Turkey Roast
Keto Piccata
Citrus Chicken Thighs
Cheesy Turkey
Chicken Tostadas
Turkey Breast with Gorgonzola Sauce
Lemon Herb Wings
Turkey Breast with Garlic Gravy
Turkey Leg with Garlic
Chapter 18: Meat recipes
Classic Meatloaf
Spicy Burgers
Garlic Pork Chops
Pork Steak in Mushroom Sauce
Rosemary Pork Shoulder
Sweet Pork with Cauliflower
Pork Shoulder with Sweet Potatoes
Sweet Garlic Pork
Beef Egg Casserole
Italian Beef Chuck Roast
Simple Butter Lamb
Beef Neck with Fire-Roasted Tomatoes
Lamb Neck with Broccoli
Lamb Ribs with Garlic Gravy
Chili Lamb Leg
Lamb Shoulder Hash
Chapter 19: Vegan and vegetarian
Cauliflower Broccoli Stir-Fry
Spinach Celery Stew
Creamy Collard Greens
Asparagus in Garlic Sauce
Green Frittata
Avocado with Tomatoes
Cabbage Stew
Creamy Zucchini Soup
Swiss Chard Leek Stir-Fry
Creamy Bacon Broccoli
Mushrooms with Asparagus
Spinach Cherry Tomato Hash
Garlic Bok Choy
Eggplant in Cream Chili Sauce
Broccoli with Parsley Cheese
Chapter 20: Desserts
Quick Rum Cocoa Truffles
Coconut Bars
Orange Nut Cookies
Mint Brownies with Hazelnuts
Creamy Coconut Cake with Hazelnuts
Sweet Potato and Cinnamon Patties
Easy Rum Cheesecake
Vanilla Almond Brownies
Chocolate Chip Mug Cake
Cheesecake Chocolate Mousse
Strawberry Pancakes with Cinnamon
Strawberry Cream Cake
Brownie Muffins
Chocolate Coconut Cookies
Chocolate Mousse
Conclusion
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Introduction
Health is something that we all crave to achieve. Our health is not something that can be taken for granted. Keto diet is a modern healthier diet form that is designed to deliver holistic health benefits including natural weight loss.
Ketogenic diet has a record of being very effective in addressing weight loss and other health-related issues. This is a high fat, moderate protein and low carb diet that enables people to enjoy optimum health with sustained levels of energy. There has been a lot of misconceptions associated with being on high-fat diet; however various studies have proven that being on high-fat diet such as Ketogenic diet causes the body’s metabolism to shift into ketosis and being in such a state helps in addressing various health conditions and weight loss that come mostly as a result of being on high carb diets.
A properly formulated Ketogenic diet is critical for keeping the body into fat burning mode and beginners should ensure that they have a good grasp of how Ketogenic diet works; the foods they should be eating while on the diet and how to ensure they get the best from the diet. If you are getting started with Ketogenic diet for the sole purpose of weight loss then you should determine beforehand the ideal body weight that you intend to have. You should also go ahead and settle on the calorie requirement that you need to consume if you are to maintain your ideal body weight.
You should take time and figure out the amount of protein, carb and fats that you need to consume based on your preferred body weight. Remember that Ketogenic diet is a high fat, low carb diet so your foods should be consumed in the ratio of 75% or high of fats, 20% or low of proteins and 5% or less of carbohydrates. As you commit to eating foods according to the ratio, you will not only realize weight loss but will in the process also realize improved physical and mental health.
In our hectic life, time is a real essence. Meal Preparation is a smart way to prepare recipe ingredients in advance, store them and use them at your convenience; it saves valuable cooking time as you can make meals in a matter of minutes. Meal preparation helps in smartly planning your meals and helps in sticking to a Ketogenic diet. It spares you from spending hours in your kitchen and saves time to spent with your family and loved ones.
This book shares in details what beginners need to be aware of as they get started on Ketogenic diet. The book provides detailed insight on what Ketogenic diet is all about; attaining ketosis metabolic state and benefits of being on Ketogenic diet amongst other benefits.
Beginners will also have access to different meal plans alongside delicious recipes that can help them follow through until their bodies are well adjusted to Ketogenic diet as a lifestyle. It’s advisable that you commit to eating only foods that are shared in the meal plan as they are genuinely Ketogenic. If in case you opt for other foods then you should take your time and ascertain the level of carbohydrate count and the size Nutritional Information: so that you don’t end up interfering with your metabolic state.
As a beginner who’s shifting from eating carbs to high-fat diet, you should commit to eating only when you are hungry and you need to stop once the hunger subsides. Be wary of eating excess amounts of food as that can also hinder successful weight loss.
Take your time and read the book all through to the end including the meal plan. You can as well alternate the foods as desired as long as the required ratios are maintained at every meal.
Chapter 1: What is Ketogenic Diet?
MANY PEOPLE STRUGGLING with weight issues and health conditions are always on the lookout for diets that can work for them and grant the desired results. Finding diets that can provide sustained results over long-term has been the challenge for many. Ketogenic diet is one of those diets that have been proven to help people lose weight and also maintain a healthy lifestyle in the long-term. For a diet plan to be effective; it shouldn’t be just capable of yielding the desired results; it should also be one that many find to be enjoyable.
When you have been eating in a given way for your entire life; finding instant changes when you start on a new diet such as Ketogenic diet may not be automatic as the body takes time to completely shift and adapt to the new lifestyle. The human body was never designed to burn sugar for energy going by human history. The craze about sugar is something that has been adopted recently however even the ancestors lived their lives off meat and vegetables. The human bodies were designed to burn fat for fuel and the body has been proven to operate at optimum when utilizing fat for fuel.
Following Ketogenic diet enables the body to burn fat for fuel which in turn accelerates weight loss alongside increased energy levels. Maintaining a healthy lifestyle is then possible without one focusing much on restricting intake of calories, or even eating boring and bland meals to attain the desired results.
In a Ketogenic diet, you take high-fat and low-carb food for a longer period to start