The Essential Keto Vegan Cookbook And Lifestyle For Beginners

By Kylie Benson

Are you trying to search for the right Keto diet book as a Vegan? Are you also frustrated at reading other cookbooks that do not have plant-based recipes? If you answered yes to those; you should add this cookbook to your collection. You will find amazing recipes including delicious lunch options, dinnertime favorites, and mouthwatering snack or dessert. These are a few of the topics that will be covered:
●Veganism 101
●Keto 101
●Benefits of a Keto Vegan Diet
●You'll learn some of the basics of intermittent fasting
○Skipping Meals
○The 5:2 Or Fast Diet
○The 16/8 Method
○Plus other options
●What To Eat On A Keto Vegetarian Diet
●The Complete Guide To Ketosis
●Amazing Concept of Autophagy

Now, if that is not enough to convince you; why not try one of these delicious "sneak peeks" out of your new cookbook:
●Asian Power Bowl
●Keto Pumpkin Bread
●Red Curry
●Peanut Butter Bark
●Almond Flour Blondies
●Coconut Clusters
●Buffalo Bites
Enjoy and track those carbs!

• Language: English
• Publisher: Kylie Benson
• Release date: Jan 20, 2021
• ISBN: 9781393777359

Book preview

Kylie Benson

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Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

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Table Of Contents

Table Of Contents

Introduction

Chapter 1: Why the Vegan Lifestyle?

Veganism 101

Veganism for Health Purposes

Veganism for Ethical Reasons

Chapter 2: All About Keto

Keto 101

Tips for the Keto Diet

Chapter 3: What to Eat

Macronutrients

Micronutrients

The Best Keto, Vegan Foods

Chapter 4: Intermittent Fasting 101

Intermittent Fasting and the Amazing Concept of Autophagy

Common Myths About Intermittent Fasting

Chapter 5: Meal Plans

Meal Plan

The Menu

Recipes For Breakfast, Lunch, Dinner and Snacks

Day One, Breakfast

Tofu Scramble

Day One, Lunch

Veggie Burger Wraps

Day One, Dinner

Asian Power Bowl

Day One, Snack

Salt and Vinegar Chips

Day Two, Breakfast

Avocado Toast- Bread Recipe 1

Day Two, Lunch

Turmeric & Cauliflower Soup

Day Two, Dinner

Veggie Pizza

Day Two, Snack

Cinnamon Trail Mix

Day Three, Breakfast

Protein Smoothie- Vanilla Almond

Day Three, Lunch

Tortilla Recipe- Fajitas

Day Three, Dinner

Creamy Vegetable Stir Fry

Day Three, Snack

Fat Bomb- Pecan Dream

Day Four, Breakfast

Cinnamon Roll Pancakes

Day Four, Lunch

Greek Salad- Vegan Cheese Recipe

Day Four, Dinner

Spaghetti with Homemade Sauce

Day Four, Snack

Chocolate Ice Cream

Day Five, Breakfast

English Muffin and Eggs

Day Five, Lunch

Chili

Day Five, Dinner

Portobello Burgers

Day Five, Snack

Almond Butter Cookies

Day Six, Breakfast

Granola Bars

Day Six, Lunch

Basil and Pesto Sandwich

Day Six, Dinner

Nachos

Day Six, Snack

Crackers

Day Seven, Breakfast

Blueberry Muffins

Day Seven, Lunch

Lunch Box- Hummus Recipe

Day Seven, Dinner

Carbonara with Bacon

Day Seven, Snack

Nut Butter Recipe

Day Eight, Breakfast

Breakfast Tacos

Day Eight, Lunch

Cesar Salad

Day Eight, Dinner

Broccoli Cheddar Soup

Day Eight, Snack

Fat Bomb- Mint Chocolate Chip

Day Nine, Breakfast

Toast with Jelly

Day Nine, Lunch

Sushi Salad- Dressing

Day Nine, Dinner

Shepherd's Pie

Day Nine, Snack

Carrot Cake Bites

Day Ten, Breakfast

Overnight Oats

Day Ten, Lunch

Egg Salad

Day Ten, Dinner

Falafel

Day Ten, Snack

Candied Nuts

Day Eleven, Breakfast

Breakfast Smoothie- Strawberry

Day Eleven, Lunch

Tomato Soup

Day Eleven, Dinner

Grilled Portobello with Spinach

Day Eleven, Snack

Zucchini Chips- Taco Seasoning Recipe

Day Twelve, Breakfast

Bagel

Day Twelve, Lunch

Fajita Salad- Sour Cream Recipe

Day Twelve, Dinner

Buffalo Bites

Day Twelve, Snack

Coconut Clusters

Day Thirteen, Breakfast

Chocolate Pudding

Day Thirteen, Lunch

Pasta Salad

Day Thirteen, Dinner

Rice and Beans

Day Thirteen, Snack

Almond Flour Blondies

Day Fourteen, Breakfast

Keto Pumpkin Bread

Day Fourteen, Lunch

Tuna Salad

Day Fourteen, Dinner

Zucchini Tomato Bake

Day Fourteen, Snack

Edible Cookie Dough

Day Fifteen, Breakfast

Breakfast Burrito- Mild Salsa Recipe

Day Fifteen, Lunch

Cabbage Soup

Day Fifteen, Dinner

Kebabs with Fries

Day Fifteen, Snack

Brownies

Day Sixteen, Breakfast

Hash Brown Patties

Day Sixteen, Lunch

Spinach Salad with Berries

Day Sixteen, Dinner

Red Curry

Day Sixteen, Snack

Peanut Butter Bark

Time: 5 minutes

Day Seventeen, Breakfast

Cereal

Day Seventeen, Lunch

Bagel Sandwich

Day Seventeen, Dinner

Chicken Nuggets with Ranch

Conclusion

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Introduction

With so many options and diets being advertised, knowing the right way to stay healthy has become confusing. Researching which diet is best, or which exercise program will shed the most pounds, has become tiresome. With endless food options, and restaurant chains on every corner, staying fit and healthy has become more challenging than ever. As technology advances, so does the research on different foods and lifestyles.

With the world population ever growing, new challenges also arise to feed everyone sustainably. The health of our bodies, the environment, and the treatment of animals are on the decline. Unlike before, foods and animals are being injected with chemicals, unhealthy fats, and tons of sugar to preserve food longer and satisfy the high demands of the consumer. Hidden dangers hide in foods once considered healthy.

In the past, refined carbs and extra sugars didn’t exist. As manufacturers and giant companies grow, food production changes. This relatively new increase in sugar and refined carbohydrates brings a whole slew of new problems. Obesity, heart disease, diabetes, cancers, physiological diseases, and aging have all exponentially increased over the last decade. So what can be done?

The Ketogenic-Vegan diet is the simple solution. Ketogenic or Keto for short refers to a low carbohydrate and sugar lifestyle. What many don’t know is that the human body doesn’t need large amounts of carbs to survive. Our bodies are sustainable on their own with the exception of a few vitamins. The human body produces a special type of energy that can only be tapped into with the absence of carbs. This energy is preferred by the body and brain and serves as a more efficient fuel source. When carbs are severely restricted, a compound called ketone bodies are released into the system.

Ketone bodies replace glucose, the energy source produced when carbs are consumed. It’s thought that in ancestral times, ketone bodies were used over glucose by the human body. Glucose as a source of energy can be compared to coal or diesel. When put into an automobile both substances are messy, dirty, and leave behind residue. However, ketone bodies can be compared to solar power or electric cars. Both of which run quietly, cleanly, and leave little to no waste. Replacing carbs with fats will lead to the body producing and using the better fuel source with ketone bodies.

The Keto diet requires consuming high amounts of fats that most people aren't used to consuming. A common misconception about consuming high amounts of fat is that fat consumption leads to weight gain. However, many studies have proven this wrong. The keto diet has gained an immense amount of popularity from the general public because of its success with weight loss. There is simple science that can explain why carbs and sugars are the true culprit in weight gain. This guide will discuss those reasons but in summary, carbs trigger a response in insulin and blood sugars within the body.

This spike leads does lead to quick, but unsustained, energy. This triggers an inflammatory response in the body, and food is inevitably stored as body fat. Fats are digested completely differently than carbs. Fat releases slow and sustained energy throughout digestion as it takes longer to break down. Fats do not create an inflammatory effect like carbs and are able to be digested completely.

Following the Keto diet with vegan food will not only aid in weight loss, but will provide numerous health benefits and environmental benefits. Veganism has become popular over the years as more information comes forth on the meat and dairy industry. The industry has grown so large that producing mass amounts of food ethically has become impossible. Quantity over quality is the new method and low quality products are taking a toll on human health, animal rights, and the environment.

Small and local farmers have a hard time competing with large production giants. To keep mass amounts of animal products safe for consumption, chemicals, medicines, and unnatural substances are being injected into animals to help them grow larger, faster. Animals are suffering due to the high demand from a growing population. In addition, more and more land and animals are needed every year to compensate for the shorter life span these stressed, animals endure. In addition, the amount of land needed to produce high quantities of animal products is taking away from other industries and in turn polluting the environment. The meat and dairy industry accounts for an extremely high amount of carbon emissions,