THE KETOGENIC MEAL PLAN
()
About this ebook
ALL YOU NEED TO LOSE WEIGHT IN 90 DAYS!!!
Are you tired of feeling frustrated and overweight? Kimberly Thane shares with you her secret weight loss success recipes and meal plan to easily lose weight the ketogenic way. This all-encompassing book gives you all you need to make little changes with very huge results over the
Related to THE KETOGENIC MEAL PLAN
Related ebooks
Ketogenic Recipes: Keto Meal Plan for Weight Loss in 3 Months Rating: 0 out of 5 stars0 ratingsKeto Diet for Beginners Recipes Cookbook: Keto Meal Plan for Weight Loss in 3 Months Rating: 0 out of 5 stars0 ratingsBEGINNERS KETO DIET RECIPES COOKBOOK Rating: 0 out of 5 stars0 ratingsKeto Crock Pot Cookbook: Easy and Delicious Ketogenic Crock Pot Recipes for Busy People Rating: 0 out of 5 stars0 ratingsKetogenic Crockpot Cookbook: 100 Ketogenic Crock Pot Recipes for Healthy Living and Weight Loss Rating: 0 out of 5 stars0 ratingsBest Instant Pot Keto Recipes: Healthy Instant Pot Recipes for Weight Loss Rating: 0 out of 5 stars0 ratingsThe Complete Keto Meal Prep: Easy, Delicious and Healthy Meal Prep Guide for Beginners Rating: 0 out of 5 stars0 ratingsCrockpot Recipes: Scrumptious Crock Pot and Slow Cooker Recipes Rating: 5 out of 5 stars5/55 Ingredient Slow Cooker Meals: 105 Quick and Easy 5 Ingredient Crock Pot Recipes Rating: 0 out of 5 stars0 ratingsElectric Pressure Cooker Recipes: Favorite Recipes To Relish With Family And Friends Rating: 0 out of 5 stars0 ratingsThe Grand Keto Meal Prep Cookbook: 100 Quick, Delicious and Healthy Keto Meal Prep Recipes (for Beginners and Experts) Rating: 0 out of 5 stars0 ratings5 Ingredient Slow Cooker Cookbook: 100 Easy Crock Pot Recipes For Busy People Rating: 0 out of 5 stars0 ratingsHealthy Vegetarian & Vegan Slow Cooker Rating: 0 out of 5 stars0 ratingsElectric Pressure Cooker Cookbook: Easy Recipes for Fast, Delicious, and Healthy Meals with Simple and Clear Instructions Rating: 0 out of 5 stars0 ratingsFantastic Ketogenic Instant Pot Recipes Rating: 0 out of 5 stars0 ratingsCrock Pot Cookbook: Healthy and Delicious Recipes for Your Slow Cooker Rating: 0 out of 5 stars0 ratingsThe Instant Pot Electronic Pressure Cooker Cookbook For Beginners Rating: 0 out of 5 stars0 ratingsOne Pot Keto: Easy Ketogenic Meals For Your Slow Cooker, Skillet, Stockpot And More Rating: 0 out of 5 stars0 ratingsEssential Instant Pot Recipes: Best Instant Pot Recipes for Beginners with Starter Guide Rating: 0 out of 5 stars0 ratingsThe Keto Instant Pot: Inspiring And Easy Recipes For You Rating: 0 out of 5 stars0 ratingsCrock Pot Express Cookbook: Proven, Amazing & Healthy Crockpot Multi-cooker Recipes (Latest 2018 Crock Pot Recipes) Rating: 0 out of 5 stars0 ratingsPressure Cooker Cookbook 2018: Over 100 Easy, Quick, and Delicious Recipes Rating: 0 out of 5 stars0 ratingsThe Power Pressure Cooker XL Cookbook: 121 Quick & Flavorful Electric Pressure Cooker Meals Rating: 0 out of 5 stars0 ratingsInstant Pot Cookbook for Two: Easy, Delicious and Healthy Instant Pot Recipes for Two Rating: 0 out of 5 stars0 ratings
Wellness For You
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5The Big Book of 30-Day Challenges: 60 Habit-Forming Programs to Live an Infinitely Better Life Rating: 4 out of 5 stars4/5Why We Sleep: Unlocking the Power of Sleep and Dreams Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Summary of Lindsay C. Gibson's Adult Children of Emotionally Immature Parents Rating: 5 out of 5 stars5/5The Emperor of All Maladies: A Biography of Cancer Rating: 5 out of 5 stars5/5Mating in Captivity: Unlocking Erotic Intelligence Rating: 4 out of 5 stars4/5The Little Book of Hygge: Danish Secrets to Happy Living Rating: 4 out of 5 stars4/5Feeling Good: The New Mood Therapy Rating: 4 out of 5 stars4/5The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life Rating: 4 out of 5 stars4/5How Am I Doing?: 40 Conversations to Have with Yourself Rating: 5 out of 5 stars5/5The Lost Book of Simple Herbal Remedies: Discover over 100 herbal Medicine for all kinds of Ailment Inspired By Barbara O'Neill Rating: 0 out of 5 stars0 ratingsWhen the Body Says No Rating: 5 out of 5 stars5/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally Rating: 4 out of 5 stars4/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5Outsmart Your Brain: Why Learning is Hard and How You Can Make It Easy Rating: 4 out of 5 stars4/5Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal Rating: 4 out of 5 stars4/5The Illustrated Easy Way to Stop Drinking: Free At Last! Rating: 4 out of 5 stars4/5Summary of Devon Price's Unmasking Autism Rating: 5 out of 5 stars5/5The Wim Hof Method: Activate Your Full Human Potential Rating: 5 out of 5 stars5/5
Reviews for THE KETOGENIC MEAL PLAN
0 ratings0 reviews
Book preview
THE KETOGENIC MEAL PLAN - KIMBERLY THANE
DISCLAIMER/LEGAL NOTICE
All rights reserved. This book may not be reproduced, transmitted by any means without the explicit permission of the copyright owner.
TABLE OF CONTENT
DISCLAIMER/LEGAL NOTICE
TABLE OF CONTENT
INTRODUCTION
BENEFITS OF PRESSURE COOKING
WHAT SHOULD BE PRESSURE-COOKED?
THE PRESSURE COOKER AND KETOGENIC DIET
A COMPARISON OF ELECTRIC PRESSURE COOKERS
ESSENTIAL ACCESSORIES
THIS COOKBOOK’S RECIPES
BREAKFASTS
Egg Shakshuka with Kale
Spinach and Onion Frittata
Soft Boiled Eggs
Breakfast Coconut Almond Cake
Fast Keto Egg Cups
Caramelized Onion, Mushroom and Kale Quiche
Blueberry Muffins
Coconut Porridge
Poblano Cheese Frittata
Omelette with Chives
Tomato Frittata
Almond Bread
Bacon Pancake
Breakfast Casserole
Sweet Potato Pot
Stuffed Potatoes
French Toast
Pancake with Greens
English Muffins
SOUPS
Italian Sausage Soup
Chicken Zoodle Soup
Creamy Chicken Bacon Chowder
Chicken Taco Soup
Reuben Soup
Spicy Beef and Broccoli Zoodle Soup
Turkey, Cauliflower and Cheese Soup
Savory Chicken And Mushroom Soup
Thai Yellow Curry Coconut Soup
Creamy Chicken And Vegetable Soup
Hot and Sour Soup
Chicken Curry Soup
Vietnamese Bo Kho
Summer Vegetable Soup
Hamburger Stew
Sichuan Pork Soup
Poblano And Chicken Soup
BEEF
Tomatillo Chili
Ropa Vieja
Pot Roast
Beef Stroganoff
Corned Beef and Cabbage
Taco Meat
Chili Lime Steak Bowl
LAMB
Greek-Style Lamb Shoulder Roast
Greek Meatballs
Rosemary and Garlic Leg of Lamb
Creamy Lamb Korma
Braised Lamb Shanks with Tomato
PORK
Pork and Vegetables with Noodles
Egg Roll Bowls
Jamaican Jerk Pork Roast
Cuban Mojo Pork
Paprika Pork Chops
Carnitas
Kalua Pork
CHICKEN AND TURKEY
Turkey Pizza Casserole
Herby Turkey Breast
Bruschetta Chicken
Crack Chicken
Spinach Artichoke Chicken
Simple Italian-Style Shredded Chicken Breast
Chicken Adobo
Coconut Chicken
Keto Turkey Chili
Butter Chicken
FISH AND SEAFOOD
Lobster Tails with Butter Sauce
Garlicky Mussels
Creamy Shrimp Scampi
Indian Fish Curry
Fish Taco Bowls
Lemon-Dill Salmon & Asparagus
Clam Chowder
VEGETABLES AND SIDES
Brussels Sprouts
Instant Spaghetti Squash
Zucchini Noodles with Garlic, Parmesan, and Lemon
Keto Creamy Garlic Broccoli Mash
Ratatouille
Tender Steamed Artichokes
Garlicky Cauliflower Hummus
Keto Mashed Potatoes
Garlic Ginger Red Cabbage
Green Beans with Bacon
SWEETS AND TREATS
Carrot Cake
Coconut Almond Cake
Mint Chocolate Cake
Molten Brownie Cups
Chocolate Mousse
Thai Coconut Pandan Custard
Keto Chocolate Cheesecake
Keto Cheesecake
Lemon Ricotta Cheesecake
Indian Zucchini Kheer
Dark Chocolate Cake
Cobbler
Sliced Pumpkin with Honey
Flax Seeds Cookies
Chip Cookies
Carrot Bites
Muffins
Pistachios Bars
THREE MONTHS WEIGHT LOSS MEAL PLAN
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
INTRODUCTION
The Keto diet is not a recent discovery as it was discovered over a decade ago. However, going on a Keto diet has not been easy for many people. Most people tend to overlook this diet when they feel healthy and fit, but run to it when looking for a non-medication approach for depression, anxiety, and obesity. In Keto, you will enjoy improved your body composition, sustained energy levels, healthier skin, better digestion, among others. It really is no secret that going on a low-carb Keto diet will ensure you have the best physical and mental shape of your life.
The Keto diet is a remarkable gift that first hit the Western world and spread quickly to other parts of the globe. Based on real science, this highly hyped phenomenon has transformed the lives of millions of people, including myself. I am sure your life will be transformed if you go on this diet.
The recipes provided in this book are quite flexible in carbohydrate content, but keep in mind that you should not exceed your carb levels for the day. These recipes are some of my favorites as they are very nutritious, delicious and easy to prepare. It goes with the recent trend of not being too strict when on a Keto diet, and will surely put a big smile on your face.
These recipes are presented based on categories into several groups including ideas for nutritious breakfasts, lavish soups, delicious recipes for beef, lamb, and pork, mouth-watering chicken and turkey recipes, stunning fish and seafood, nutritious vegetables and sides, as well as nourishing sweets and treats.
Cooking, for me, is a beautiful passion that has been amplified by going on a Ketogenic diet plan, which I present at the end of this book. The meal plan provided in this book is for people who want quality results. Your meals no longer have to make you feel restricted and unsatisfied. With low-carb eating, you can have a healthier relationship with food and look better than you could ever imagine.
BENEFITS OF PRESSURE COOKING
The pressure cooker is an amazing kitchen appliance for preparing meals that are flavorful, high in fat, and low in carb. The Instant Pot makes cooking delightful and eliminates the need for using a stove or oven. Here are some of the benefits of using pressure cookers:
Cooks Fast: Pressure cookers cook food fast compared to stove tops or ovens. In most cases, food cooks 25 to 30% faster when done with a pressure cooker.
Better Results: The results gotten from cooking with a pressure cooker are usually better and more consistent than conventional cooking methods. It is even easier to peel hard-boiled eggs when they are cooked using a pressure cooker.
Multi-purpose: With a pressure cooker, it is easier to cook one-pot meals easily and efficiently, especially because of the Sauté or Browning function that pressure cookers have.
Saves Energy: Pressure cookers cook faster than conventional cooking methods and also use far less water while cooking. This makes them the most energy-efficient cooking appliances.
Saves Flavor and Nutrients: Nutrients and flavor get lost when food is exposed to heat for extended periods. The reduced cooking time also helps save water and reduces the number of minerals and nutrients that dissolve while cooking. Therefore, cooking with a pressure cooker makes your food more nutrient-dense and well-flavored.
WHAT SHOULD BE PRESSURE-COOKED?
The pressure cooker is great for cooking meals that would traditionally take a long time to cook. Pressure cookers typically cook food with steam and high heat. Some of the foods the pressure cooker cooks quickly and excellently are soups, stocks, dried beans, legumes, braises, stews, hard vegetables, sauces, and grains.
THE PRESSURE COOKER AND KETOGENIC DIET
Keto and pressure cooking go very well together. The pressure cooker can quickly cook your nutrient-rich vegetables, quality-sourced meats, and fat-filled