Meal Prep: the Complete Meal Prep Guide for Beginners With Over 120 Low Carb Ketogenic Recipes

By Allyson C. Naquin

Learn how to Meal Prep, with more than 120 delicious Low Carb Recipes!

Eating healthy is going to be easier than you would have ever imagined! You don't just cook out of curiosity, you cook knowing what you will get. 
Ketogenic diet, is becoming more popular, not only among celebrities, but common people who want to lose weight without putting their bodies in a starvation mode.
The fusion between Ketogenic and Meal prep is the perfect deal for anyone who is conscious about their health.
 

Some of the things you will learn here includes:

•Benefits of a Meal Prep,
• Benefits of Ketogenic Diet 
• More than 120 Low Carb Meal Prep recipes! 
•Rules to sustain a Ketogenic Meal Prep Diet

And much more!

Don't let yourself start wondering what you will have for lunch or dinner, get this book and know exactly what you are going to eat. When you try your first recipe, you will instantly fall in love. Don't wait any longer, and get started with your Meal prep revolution today!

• Language: English
• Publisher: Allyson C. Naquin
• Release date: Oct 17, 2018
• ISBN: 9781386850090

Book preview

Introduction

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A keto diet is a low carb diet normally practiced by people who wish to follow a diet which does not have any carbs. In keto diet, the body produces ketones inside the liver which are then used by the body as energy.

Ketogenic diet is known by many names, namely ketogenic diet, low carb diet, low carb high fat and many more. If you do not eat a healthy diet and eat substances that are high in carbs the human body produces insulin and glucose.

Glucose, is then converted in the body and used as energy. Insulin however, processes the glucose in the blood and makes sure that it passes through the whole body.

Since this kind of diet is associated with the one being high in carbs your body will make use of glucose as a form of energy. By lowering the intake of carbs in your body, it goes through a process which is known as ketosis.

What is Ketosis?

Ketosis is a process in which the body takes this initiative of surviving when you have not had any food and when the food intake is low. In this process, ketones are produced by the breaking down of fats in the liver.

If you follow the ketogenic diet, you will find that it has some amazing benefits for your body. Anyone who practices a low carb ketogenic diet can benefit from the advantages it offers. Here are some of the benefits that a ketogenic diet offers:

The ketogenic diet uses the fats that are in your body as energy, which promotes weight loss. When you are practicing a keto diet, the insulin level in your body drops and it turns it in to a fat burning machine.

A ketogenic diet keeps your blood sugar level low because of the kind of diet that you consume. Since you are only consuming a low calorie diet, there are a great chances of preventing yourself from diabetes as well.

Ketones are the best fuel for your brain and because of the low calorie diet you are intaking, your blood sugar level is balanced which is a great sign for your mental health. With the help of a ketogenic diet, you will feel energetic the whole day and will not feel lethargic or lazy.

A research was conducted as to which foods should one eat when following a ketogenic diet and the following were evaluated:

all kinds of meat specially lamb, fish, poultry

leafy vegetables, spinach, broccoli, kale

dairy such as butter, high fat cream

nuts such as macadamia nuts, sunflower seeds, walnuts, pecans

raspberries, blackberries, avocados

The research also mentioned about those foods which you should avoid when on a ketogenic diet. Those are:

grains such as wheat, corn, cereal, rice

potatoes, yams

apples, bananas and oranges

maple syrup, honey, sugar

Ketogenic diet has a lot of benefits and advantages and if it is followed properly and regularly one can follow a balanced lifestyle and maintain good health.

Chapter One: Why should I meal prep?

Everyone has a busy schedule and with busy timings and tough working hours, it is very difficult to prepare a good and healthy meal. Meal preparation is one way to control yourself from over eating and from eating excess carb diet. If you prepare meals ahead of time you can achieve the perfect diet goals.

Meal preparation comes in many forms and shapes. A typical meal preparation should include a preparation of meals for one single day or five days. A person can also prepare a meal for each day or else prepare it in in bulk to save up time. You could also cut vegetables and chop them before head to save up time for your meal preparations.

No matter how busy you are or whatever tough schedule you have preparing a healthy and balanced meal should be your first priority. Having said that, a healthy meal does not necessarily mean a meal with only leafy raw vegetables but one which is appealing to the eye and tongue both. A good meal is one which not only tastes well but is presented beautifully as well. Experts say that the first thing which they notice on the plate is what they see not what they eat.

Preparing your meal ahead of time can give you a lot of good time to think about what is your favorite meal and you can even set up your meals according to the portion sizes so that you do not over eat and gain weight.

If you have your food prepared at home, you will not have the urge to go out and eat as it will be in your mind already that you have a good meal already prepared for yourself. While you do the effort of preparing your meal, you have this excellent opportunity to select the ingredients according to your own wish and select your own favorite ingredients.

Proper plan for meal preparation is required:

With a proper plan about meal preparation in your mind you can prevent from making unnecessary purchases and you can avoid buying stuff which is not at all needed which will ultimately save time and prevent food from being wasted as well.

A good meal requires proper planning and proper meal preparation. If your meal is prepared ahead of time it can ease up your stress level and you do not have to be in a rush to prepare your meal on time or be worried about being late. Punctuality is the key to success when you want your meal to be ready on