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

By Alex Rodriguez

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!

• Language: English
• Publisher: Growthshape
• Release date: Apr 2, 2020
• ISBN: 9781393620273

Book preview

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

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Go to: Growthshape.com/health

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