The Grand Keto Meal Prep Cookbook: 100 Quick, Delicious and Healthy Keto Meal Prep Recipes (for Beginners and Experts)

By Kami A. Barbee

Have you ever thought of not having the perfect body and giving up?
Have you ever imagined a delicious meal of your choice with the desired nutrients in its perfect proportion?
Are you tired of boring diets and desire something fresh, new and creative?
If all of the above troubles you, this is the perfect book you have been looking for: The Grand Keto Meal Prep.
Eating food is not as important as eating the right food, at the right time and in the right proportion. Many eat but what we eat are toxic to their bodies as was my case many years ago until this ketogenic meal became my lifestyle. You will agree that eating right is a lifestyle on its own and a conscious decision must be made to ensure that the body is well kept. I’ll tell you this, keeping your body healthy and fit doesn’t have to be difficult, expensive and bitter. It should on the contrary be an exciting journey to look forward to and experience.
Here are some of the things to expect in this book:
100 delicious and irresistible recipes
Nutritional values well calculated
Golden rules guiding meal prep
The key equipments for your meal prep journey

This is a book of a lifetime, I can guarantee you. Get your copy and thank me later. Cheers.

• Language: English
• Publisher: Publishdrive
• Release date: May 1, 2019

Book preview

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INTRODUCTION

I remember when I was having challenges with keeping a healthy body which in turn affects the mind, I tried doing the little fitness exercises that I could do but it just didn’t measure up. I had a very busy work schedule as there were a lot of things up my sleeves. This issue of maintaining a good body, cut off excess weight due to the junk I was consuming and maintaining ketosis seem unachievable daily until I took out time to be intentional about my body.

In my little quest, I discovered that there are many people like me who are always on the go because of the daily demands of life, work and family. The pressure to meet up to expectations, surpass your target, succeed in school and even gain promotion is enough to keep one away from a healthy diet. However, the engine needed for the true success we all desire is our body and it ought to be treated right and treated well.

Eating food is not as important as eating the right food, at the right time and in the right proportion. Many eat but what we eat are toxic to their bodies as was my case many years ago until this ketogenic meal became my lifestyle. You will agree that eating right is a lifestyle on its own and a conscious decision must be made to ensure that the body is well kept. I’ll tell you this, keeping your body healthy and fit doesn’t have to be difficult, expensive and bitter. It should on the contrary be an exciting journey to look forward to and experience.

Since eating right is important to us, one factor becomes an issue, which is time. Everyone is either going somewhere fast or coming back in a hurry. Here is why the keto meal prep is timely and a lifesaver anytime any day. Having this grand meal prep cookbook is the answer to all your age long prayers.

In this interesting journey, you will discover that these key things will happen:

Your time will be well managed as you won’t have to bother yourself thinking about what to cook or eat.

Your headache of making decision on what to eat will be reduced.

It saves your money for you as you won’t be wasting money on junks which are most times more expensive and have less nutritional values which in time makes you save your money to buy the essentials and stock them up in your refrigerator.

This meal prep also does the magic of helping you attain and maintain ketosis.

Basic Kitchen Utensils needed in Meal Prep.

Oven/skillet: This is needed for your cooking and baking adventure.

Measuring/kitchen scale: This helps you have your ingredients quantified correctly with the error reduced to the barest minimum.

Food processor/Blender: This is for blending your ingredients to either a rough or smooth puree, especially when making a batter or soup recipe.

Parchment paper/foil:  This helps in baking to avoid the recipe from sticking to your baking sheet and sometimes, foil is wrapped around your meal to keep it warm or before refrigerating.

Chef’s Knife: It is basically for your slicing and chopping pleasure.

Slow cooker/Instant pot: This is for those who love to have their meal still hot and sizzling as they arrive from work. It is very good for long hours cooking.

Meal prep containers: These are in different shapes and forms. The primary use is to store your food and keep it intact in your refrigerator until ready to thaw, reheat and eat. I will recommend glass containers to plastics as it reduces microbial risks and is microwave friendly.

Spiralizer/grater: This is for meals requiring spiraling and grating such as zucchini, garlic, etc.

Cutting board: This is like a work station where you do your chopping, slicing, and other petty stuff.

Sticky notes: This is also one of the key things you must have to correctly label your food, state their function, when it is to be eaten and their nutritional values.

Baking sheet/pan: This is used majorly for your baking and smoking in your oven.

Great Options for Your Ingredients

Meat: Bacon, Beef, Bison, Chicken, Pork, Steak, Turkey

NB: Grass fed will be a better option.

Fruit: Avocado, Lemon, Coconut, Lime

Eggs: Free range is better

Fish: Cod, Salmon, Shrimp, Tuna, Oysters, Lobster, Mussels

Nuts&Seeds: Almonds, Walnut, Sesame Seeds, Hazelnuts, Sunflower Seeds, Brazil Nuts, Flaxseed

Flour: Almond flour, Coconut Flour, Psyllium Husk

Fats: Avocado Oil, Butter, Olive Oil, Cocoa Butter, Ghee, Coconut Butter, MCT Oil,

Vegetables: Broccoli, Garlic, Asparagus, Cauliflower, Onions, Celery, Okra, Cucumber, Zucchini, Kale, Spinach, Artichokes, Peppers, Radishes, Pumpkin, Tomatoes, Brussel Sprouts, Leeks, Mushrooms, Lettuce

Your Golden Guide in The Grand Keto Meal Prep

Here are the things I believed helped me in this journey and should be of immense help to you also:

Have a meal prep plan and stick to it: This helps you a lot in attaining your desired target and even faster. Do not leave your plan and go with that of another as this might scatter the whole process.

Study your body as you meal prep: This is very vital to knowing what works for you and what doesn’t. Doing this helps you gain mastery over your body, as you know what to eat less or more per time.

Make a list of the ingredients you need: Have a list of what you need to get in your grocery store and stick to it. Having a list helps you from doing impulsive buying and keeps you on your goal.

Have a shopping and cooking day: I do this a lot as my time is very precious. Most of the time, I go for my shopping in between break time and my cooking are done at weekends. This saves me more time than I can ever plan for. You should try it too.

Keep your meals simple: This is very important for starters as you might want to try a lot of these recipes. Keep it simple and progress gradually. There is a lot to enjoy.

Have all you need ready before cooking: Bring