Meal Prep Ketogenic Cookbook: 100 Nutritious Wholesome Meal Prep Recipes For Quicker Weight Loss and Control

By Leigh L. Davis

Who says that you cannot have:
-Balanced Nutrients
-Delicious Taste
-Low Carb
-Weight Control
-Weight Loss and lots more in one meal.
These and lots more are what you will be having in this wonderful book you are previewing and will ultimately have.
In this Meal Prep Ketogenic Cookbook, we have carefully put together the following:
-100 delicious and wholesome recipes/meals subdivided into breakfast, lunch, dinner, drinks, salad, sides and soup.
-Nutritional values for all recipes calculated for you.
-Guides and instructions on how to go about your prepping and cooking.
-Tools and equipments you will be needing in your meal prep journey.

I can gaurantee you that this is the perfect book for the perfect body you desire. Get a copy and I am sure, you will surely recommend it for your friends and loved ones.
Cheers to your health and sound mind.

• Language: English
• Publisher: Publishdrive
• Release date: Feb 16, 2019

Book preview

Dip

INTRODUCTION

Meal prep is probably the most discussed topic among friends, family, on the internet and among food lovers. Whenever we prep, we make meals for days or even weeks in advance. This is certainly one sure way of preparing sumptuous, nutritious and healthy meals without ever thinking of processing your ingredients.

Meal prep has emerged as the life saver for many people as the demands of the day to day life doesn't most times create room for thinking of what to eat not to talk of preparing it. Moreover, meal prepping helps one in sticking to their planned keto meal diet and still save money, time and energy.

Meal prep for some can be preparing soups ahead, vegetables ahead or even dinners ahead. Whatever your reasons, the keto meal prep is just about the best solution. Furthermore, the ketogenic diet has so many benefits such as weight control, weight loss, regulation of blood sugar and blood disease such as ACNE, enhanced mental alertness, fights cancerous cells, improve heat conditions etc.

Meal Prep Paybacks...

1. It saves you the STRESS of MAKING DECISION on what to eat. The choice of what to eat can sometimes be a mind bugling and disturbing task. Meal prep is the solution to this ancient problem that has persistent for decades. You will certainly have what to eat for days or even weeks.

2. It saves time and resources for you. All that is required is few hours of planning, shopping and cooking your meal. The outcomes of that decision are incredible hours to you, budget drastically reduced and money saved! Meal prep in itself deals with food wastage and unnecessary spending, which is wonderful. Moreover, sticking to this meal prep helps you have an idea on what your budget should look like, which helps you plan ahead.

3. This is the best part for all keto diet folks- it helps you hit and maintain ketosis. Thankfully, this book also has each meal macros calculated for you to help you attain your zenith in ketosis and help you stick to your guns.

Kitchen Tools

Here are kitchen kits/tools you will need for your meal prep journey; this list isn't all there is to the kits but having these ones are good for starters. Here they are:

1. Skillet (preferably iron cast)

2. Food processor/blender

3. Instant pot/Slow cooker/Pressure cooker

4. Chef's knife

5. Kitchen Scale

6. Parchment paper/foil

7. Food containers (stackable, freezer safe, microwaveable, reusable, dishwasher safe, BPA safe)

Starting Out Right

Here are some Tit bits necessary for your journey in the right direction in the meal prep world:

1. Decide on the meals you want to eat/prepare.

This is the first and major decision that will set the course for how you will start the meal prep journey. Furthermore, carefully outline what meal you will take for those days or weeks and how many people the meals will be for, avoiding waste.

2. Choose the day you will go for your shopping.

Choose a day of the week to go for your shopping. I'd rather prefer you go for your shopping on a weekend if you weekdays are always to loaded with work or a weekday that your grocery store won't be crowded with people, which will give you the time and space you need to quickly grab what you want to buy and leave the store.

3. Write out your lists and get them.

After deciding on what to eat, the days you want to prep for and the day to go shopping, write out the ingredients needed for those meals on a list. If you already have a grocery store you use in purchasing your ingredients, write out the recipes in the order of how you would see them in the store so you don't forget anything. In addition to that, state out the quantity you will need for each ingredient. Stick to your list and do not be distracted by other stuff in the grocery. Be disciplined about your purchases.

4. Prepare your meal and prep it.

If you are already on keto diets before, this is another step further for you but, if you are just starting out, this is also going to be very interesting too. Though for starters, you might not get the whole thing all at once, but with this book, it is going to be very easy for you. Here we go:

i. Assemble all your ingredients together before you start cooking.

ii. Read all the directions in each recipe and kick-start with the one with longest cook time so as to save time.

iii. Chop or slice all the ingredients that need to be chopped /sliced before commencing the cooking. This saves tremendous time for you.

iv. When done cooking, allow cooling and separate into your prepared and recommended meal prep containers.

v. Label your meals according to days and categories (breakfast, lunch, dinner etc) before refrigerating or freezing them.

vi. For each meal, write out their nutritional values on it.

FINALLY...

On this note, permit me to welcome you to this wholesome, healthier lifestyle that you have chosen and about to start. I can guarantee it that you will not regret it. Cheers to your better life!

BREAKFAST

Crunchy Banana Coconut Cookies

Prep Time: 10 minutes

Cook Time: 10 minutes

Yield: 12 servings

Ingredients

1 teaspoon ground cinnamon

1/3 cup chopped walnuts

1/2 cup creamy peanut butter

1/4 teaspoon sea salt

1/3 cup coconut nectar

1/4 cup chopped banana chips

1 teaspoon pure vanilla extract

1/4 cup unsweetened shredded coconut

1/4 cup ripe mashed banana

2 1/4 cups old fashioned rolled oats

2 tablespoons coconut oil

Directions

1. Line your baking tray with parchment paper and keep it aside.

2. Whisk your peanut butter, coconut oil, coconut nectar and banana in a saucepan over medium heat. Heat up until smooth and simmering.

3. Take off heat and stir in your salt, cinnamon, coconut and oat until mixture becomes dough.

4. Fold in your walnut and banana chips.

5. Scoop out your dough with a 1.5-in cookie scoop and put thyme on your baking tray.

6. Place cookies in the freezer until set; 30 minutes minimum.

NB: Your cookies can be in a Ziploc for up to 90 days.

Nutritional Values per Meal

Calories: 294

Fat: 15g

Carbs: 28g

Protein: 6g

Fiber: 4g

Chia Oats with Cocoa & Chips

Prep Time: 5 minutes

Yield: 1 serving

Ingredients

2 teaspoons swerve

1 Tablespoon sliced almonds

1/2 cup rolled oats

1 Tablespoon unsweetened shredded coconut

2 teaspoons chia seeds

1/2 Tablespoon cocoa powder

2/3 - 3/4 cup almond milk

Chocolate chips

Directions

1. Add all your ingredients in a mason jar except your chocolate chips. Mix together with your spoon.

2. Cover and refrigerate overnight if you prefer it cold or heat up in the microwave