Keto Meal Prep: A Carefully loaded Cookbook on Ketogenic Diets for beginners & Elites who wish to Lose Weight, Live Healthily, spend less money and safe Time.

By Shannon J. Allen

This cookbook will give you a breakthrough over stubborn fat belly and body. Probably you have been trying a lot of things like exercising, dieting and so on, but here in this cookbook; I will put through the meaning of Ketogenic Diet, the benefits/importance of Keto diets, align you with a routine that will help have a great body and live healthily even if you have a very busy schedule. Yes! You can follow the routine I will put you through in this book if you are a busy business personnel or CEO.
In this cookbook, you will discover
Three (3) ways you can promptly lose Weight without hassle;
Tasty and Nutritious foods that are great for your body at a very low price;
Easy grab and go recipes which you can quickly make for breakfast;
A four weeks Meal Plan table for a swift transition into that great body that you so crave for;
Learn how to write your own meal plan table that can be used by you and your family;
A shopping list of foods to order online or buy at the grocery store for effective weight loss;
The foods you need to avoid if you truly want to lose weight and live a healthy life.
I can assure you that this book is good for you and your family and will never regret buying it for yourself or as a gift to a friend.

• Language: English
• Publisher: Publishdrive
• Release date: Apr 24, 2019
• ISBN: 9781095744772

Book preview

Keto Meal Prep

A Carefully loaded Cookbook on Ketogenic Diets for beginners & Elites who wish to Lose Weight, Live Healthily, spend less money and safe Time.

Shannon J. Allen

Copyright © 2019 Shannon J. Allen

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability

The information in this book is solely for informational purposes, not as a medical instruction to replace the advice of your physician or as a replacement for any treatment prescribed by your physician. The author and publisher do not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this book.

If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it.

This book and the author’s opinions are solely for informational and educational purposes. The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

Contents

Introduction

Benefits of a Ketogenic Diet

What are the things I can eat on keto

3 progressions to a quick weight lose which has been proven scientifically.

1. Cut down your intake of Starches and Sugars:

2. Consume Fat, vegetables and protein:

3. Integrate lifting Weights thrice in a Week:

MEAL Prepping made easy!

Shopping list

Weekly Keto Meal Prep Table

Week 1 Table

Week 2 Table

Week 3 Table

Week 4 Table

Breakfast

Delicious Keto Almond Pancake

Delicious Asparagus wrapped in Bacon

Delicious Migas

Delicious Low Carb Strawberry Muffins

Delicious Sun-dried Tomato and Spinach Quiche

Keto Fathead Bagels

Fantastic Avocado Chicken Salad

Awesome Crack Slaw Egg Roll

Delicious Broccoli Cheese Soup.

Instant Pot Salsa Chicken Soup

Awesome Cucumber Salad with Chicken.

Awesome Creamy Avocado blown up with Pulled Pork.

Delicious Creamy and Cheesy Cauliflower

Delicious Low Carb Zucchini Lasagna

Delicious Skillet Sausage Pizza

Healthy sugar free low carb granola bars

Keto Zucchini Breakfast Hash

Keto Peanut Butter Cookies

Delicious Chicken Pesto Tomato Bites

Cocoa Cinnamon Roasted Almonds

Sesame Cheese Crackers Low Carb

Delicious Nutty Keto Pancake

Keto sausage and egg breakfast sandwich

Fantastic Greek Egg Bake

Delicious Turmeric Scrambled Egg

Delicious Keto Cauliflower Hash Browns

Low Carb Breakfast Pizza

Lunch

Simple Low Carb Bacon & Sausage Meatballs...Lunch, Snack

Keto Cream Cheese & Salami Paleo Pinwheels

Paleo Cheeseburger Lettuce Wraps

Low Carb Sesame Salmon & Baby Bok Choy & Mushrooms

Keto Taco Cauliflower Rice

Keto Bacon, Tomato & Chicken blown up with Avocado

Delicious Keto Chicken Enchilada Serve

Low Carb Chicken Fajitas

Spicy Mustard & Roasted Brussels sprouts

Easy Low Carb Pizza Crust Formula

Keto Pizza Chicken Formula

Delicious Shrimp with Tomato & Avocado

Dinner

Low Carb Sausage Grill Packet

Keto Lasagna & Zucchini Noodles

One Pan Gluten Free Lemon Chicken with Asparagus

Spiced Scrambled Eggs from Yemen

Steak Omelette

Low Carb Buffalo for Dinner

Pasta Carbonara with Shrimp and Leeks

Soups

Delicious Parmesan White Bean Soup with Spinach

Red curry quinoa soup

Smoky Acorn Squash and Lentil Bisque

Awesome lentil soup with toasted cumin and coriander

Delicious Creamy Roasted Tomato Basil Soup

Healthy Black Bean Soup

Delicious Chicken (Tortilla-less) Soup

Delicious Thai Lemongrass Soup

Sumptuous Spinach Egg Drop Soup

Delicious Vegetable Soup Recipe

Low Fat Crock Pot Taco Soup

Delicious Split Pea Soup with Ham cooked with Pressure Cooker

Roasted Pumpkin Sage Soup

Delicious Italian Harvest Soup

Delicious Slow Cooker Creamy chicken Noodle Soup.

Delicious Slow Cooker Lentil Moroccan Soup

Delicious Chicken Enchilada Slow Cooker Soup

Hearty Low-carb Cauliflower Chowder Soup.

Vegan Broccoli cream Soup (Grain-free & Paleo)

Snacks

Delicious Cheesy Bacon blown up with Mini Peppers

Keto Almond Cookies

Low Carb Banana and Nut Muffins

Delicious Keto Breakfast Sandwich

Cauliflower Hash Browns

Keto Cuban Sliders

Awesome Keto Egg Roll

Chipotle Chicken with Lettuce Wraps

Low Carb Minced Beef Spinach

Tasty Mexican turkey burger

Fantastic Peri Peri Grill Chicken

Keto Cheese Chicken & Stuffed Peppers

Vegan Red Thai with Coconut Curry

Delicious almost Carb-less pizza

Low Carb Pizza

Low Carb Garlic with Cheddar Cheese Crisps

Awesome Greek Chicken wrap in Lettuce with Tzatziki

Amazing Grilled Lemon Garlic with Shrimp Caesar Salad

Fabulous lemon Chicken & Asparagus Foil Packs

Roasted Cauliflower Chimichurri

Walnut, Bacon & Honey Brussels Sprouts

Fantastic Spinach Salad

Awesome Cranberry balsamic with roasted chicken ...dinner

Delicious Asparagus with Sweet Potato & Chicken

Keto Pork Chops

Scrumptious green Bowl

Tasty Hamburger Casserole

Delicious Ham Roll Ups plus Spinach & Ricotta Cheese

Low carb keto Cauliflower Casserole

Keto Avocado Russets

Smoothies & Others

Breakfasts almost Carb-less blueberry smoothie

Breakfasts...Low-carb ginger smoothie

Breakfasts...Strawberry smoothie low carb

Breakfasts...Delicious low-carb oatmeal

Breakfast...Low-carb chia pudding

Breakfast...Low-carb granola

Breakfasts.....Low-carb ginger and licorice granola

Low-carb banana waffles....breakfast

Keto oven-baked Brie cheese Desserts

Keto avocado hummus

Almost Carb-less Ranch dressing with baked bacon and veggies

Delicious Keto garlic bread

Pancakes with delicious cream-cheese topping

Introduction

A keto diet is said to be a low carb diet, which enables the body fabricate ketones in the body (liver to be precise) to be used as vigor. It may also mean low carb diet, high-fat low-carb, Ketogenic diet, and so on by different many people.

It is no longer news that when we eat food which is high in carbs, our body will produce insulin and glucose.

Glucose is the effortless molecule for our body to change and use as energy thereby choosing it over all other sources of energy.

Insulin is produced in the body in order to help us process the glucose in our bloodstream by moving it around the body.

Since the glucose is always being used as a prime energy, your body fats are not needed and are therefore stored. Typically on a normal basis, if the body contains food with high carb diet, the body will use glucose as the key structure of energy. By reducing the amount of carbs that is taken into the body, then the body is brought into a state known as ketosis.

Ketosis is a spontaneous progression which the human body instigates in order to aid us in surviving whenever the food intake into our body is low. As a result of this progression, ketones are produced in the body and that is able to happen because the facts in our liver are broken down.

The main objective of this progression (Ketogenic diet) is to obtain and uphold a state of metabolism which is mainly achieved by denying our body of carbohydrate.

Benefits of a Ketogenic Diet

There are so many merits which a person can derive when on Ketogenic diet; some of them are analyzed below for easy understanding;

Loss of Weight: Whenever a person is on Ketogenic diet, our body use fat as the main source of energy, thereby dropping the level of insulin in the body (Insulin level will drop because there will be lesser/relatively minute amount of glucose it carries around the body through the bloodstream). This effectively leads to the loss of body weight because the fats in the body are used up as fuel instead of being stored in the liver.

Ability to focus mentally: A diet that is not balanced can lead to lack of mental lucidity, thereby having a hard time to remember important data. Sometimes it makes a person to struggle with the tasks should have been done with ease. Ketones from Ketogenic diets helps to maximize the fabrication of GABA; gamma-amino butyric acid. This is the main transmitting neuron in our body that helps to lessen stimulus. Whenever we are processing information, thinking, or talking, the hormone at work is called glutamate. When glutamate is too much in the body,