The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volumes 1 to 3: The 7-Day Ketogenic Diet Meal Plan
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About this ebook
The Complete Three-Volume Set of "The 7-Day Ketogenic Diet Meal Plan"
Do you hate diets?
Weight-loss can be yummy…
…if you know the secrets of Ketogenic eating.
Don't sacrifice taste for a healthy diet. A ketogenic diet forces your body to burn fat as the primary source of energy.
What is the Ketogenic Diet?
Your body uses what you eat to give you energy. Carbohydrates raise your blood sugar levels, and your body reacts by producing insulin to deal with it.
Why is this bad?
Insulin helps change excess glucose to fat.
What if your body learned to fuel itself by burning fat?
A ketogenic diet is designed to make your body burn fat instead of carbohydrates. It is comprised mainly of a high fat diet with low carb foods and normal levels of protein. Carbohydrates are kept below 60g and preferably around the 20g to 40g level on a daily basis.
Don't feel like you have to give up on your favorite foods. With recipes like the low carb peanut butter cookies or the chocolate mousse, you can still feed your sweet tooth without feeling guilty.
This book provides you with 21 daily ketogenic diet meal plans. That's a full 3 weeks of meals, or 105 recipes, to help you organize your meals that will turn your body into a fat burning furnace.
Inside each volume are the following types of meals:
- Breakfast - 7 recipes
- Lunch - 7 recipes
- Snacks - 14 recipes
- Dinner - 7 recipes
Bonuses are available for each volume in the set.
From Volume 1:
A recipe for 'Keto Rolls'; this recipe serves as a great substitute for those missing the taste and feel of bread without adding on the additional carbs.
From Volume 2:
A recipe for 'Keto Almond Bread'; this recipe serves as a great substitute for those missing the taste and feel of bread without adding on the additional carbs.
From Volume 3:
A recipe for 'Posh Coffee'. On those mornings where you don't really feel like something to eat, substitute it with this thirst quenching and tasty coffee.
Printable versions of the meal plans and shopping lists are also available with these bonus recipes.
You'll love the results, because watching the weight come off, without hating what you're eating, makes all the difference in the world.
Download the entire collection now to get started.
Rachel Richards
Rachel Richards enjoys creating specialized cookbooks for those who are health-conscious.
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The 7-Day Ketogenic Diet Meal Plan - Rachel Richards
Copyright 2014 by Revelry Publishing
All Rights reserved under International and Pan-American Copyright Conventions. By payment of required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this book. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known, hereinafter invented, without express written permission of the publisher.
DISCLAIMER
Every effort has been made to ensure that the information in this book is accurate and complete. However, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and the internet. The author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.
Nutritional values have been calculated with due care and attention. However, there may be differences in the calorie count due to the variance of each individual kitchen creation caused by ingredient amounts, brand differences, different cuts and quality of meats etc. The nutritional values of these recipes are provided as a guideline only.
Other books by Rachel Richards:
The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 1
The first volume of the set contains 35 different recipes and a bonus of a recipe for ‘Keto Rolls’.
The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 2
The second volume of the set contains 35 different recipes and a bonus of a recipe for ‘Keto Almond Bread’.
The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 3
The third volume of the set contains 35 different recipes and a bonus of a recipe for ‘Posh Coffee’.
50 Vegan Slow Cooker Recipes: Delicious Meatless Slow Cooker Meals For The Vegan Lifestyle
This book was written for those who enjoy a Vegan lifestyle or just want a meatless meal from time to time.
The 7-Day Gluten Free Diet Plan: 35 Healthy Wheat Free Recipes To Banish Your Wheat Belly - Volume 1
This book was written for those who prefer food that is gluten-free whether it is for health reasons or simply a lifestyle choice.
Get the latest update on new releases from the author at:
https://rachelrichardsrecipebooks.com/newsletter
The 7-Day Ketogenic Diet Meal Plan
35 Delicious Low Carb Recipes For Weight Loss Motivation
Volumes 1 to 3
By Rachel Richards
© Revelry Publishing 2014
Table of Contents
Volume 1
Introduction
Shopping List
Daily Fresh Purchases
Bonus
Day 1
Mexican Baked Eggs
Lettuce Chicken Wraps
Tuna Provencale Salad
Peanut Butter Cookies
Citrus and Herb Chicken
Day 2
Poached Eggs and Asparagus with Herb Butter
Crab Pate on Cucumber Rounds
Cauliflower and French Bean Crustless Quiche
Coconut Kisses
Succulent Beef Olives
Day 3
Ham and Gruyere Crepes
Cheese and Chive Celery Boats
Ham, Spinach and Feta Frittata
Cocoa Choccie Cupcakes
Chinese Sweet and Sour Pork Balls
Day 4
Mushroom and Pepper Scramble
Parmesan Mustard Crisps
Melting Goats’ Cheese Stuffed Mushrooms
Lemon Cheesecake Bites
Lamb with Coconut and Mustard Seeds
Day 5
Bacon and Sausage Parcels
Guacamole with Crudites and Prawns
Celery and Courgette Soup a La Crème
Chocolate Mousse
Glazed Baby Back Ribs with Coleslaw
Day 6
Pepperoni and Cheese Slice
Avocado ‘Fries’
Keto Brunch Burger
Treat Yourself Coconut Sponge Pudding
Spiced Salmon with Stir Fried Greens
Day 7
Scotch Eggs Keto Style
Ham and Prawn Roulades
Cauliflower and Chorizo Cheese
Chocolate Brownie Tray Bake
Oriental Sea Bass Parcels
Thank You
Volume 2
Introduction
Useful Keto Food Information
Shopping List
Daily Fresh Purchases
Bonus
Day 1
Bacon, Chive and Ricotta Muffins
Indian Prawn and Scallion Puffs
Sweet Chilli Salmon Kebabs with Lime Dipping Sauce
Nutty Chocolate Ice Cream
Steak with Chimichurri Sauce
Day 2
Baked Sausage and Mushroom Saucers
Broccoli Bisque with Crispy Bacon
Chilli Burgers with Roasted Tomatoes
Lime (or Lemon) Fluffs
Pork and Ginger Stir Fry
Day 3
Coddled Eggs with Spinach
Baby Peppers with Garlic, Mozzarella and Pastrami
Super Healthy Chicken Salad with Avocado Dressing
Honey and Almond Scones
Lemon Chicken with Gremolata
Day 4
Cheesey Chive Pancakes
Spiced Nutty Biscuits
Provencale Sardine Salad
Coconut Almond Bars
Moroccan Lamb Cutlets with Sautéed Mushrooms and Spinach
Day 5
Breakfast in a Cup
Roasted Asparagus and Parma Ham Wraps
Sticky Oriental Drumsticks
Coconut Bombs
Beef and Zucchini Lasagne
Day 6
Bacon Wrapped Frankies
Tuna ‘Sushi’ Rolls
Broccoli and Cheese Patties
Peanut Butter Drops
Wholesome Beef and Vegetable Casserole
Day 7
Ranch Style Scrambled Eggs
Smoked Salmon Taramasalata
Tiger Prawn, Fennel and Avocado Salad
Salami Horns
Grilled Halibut with Chunky Salsa
Thank You
Volume 3
Introduction
Shopping List
Daily Fresh Purchases
Bonus
Day 1
Salsa Eggs
Macadamia Chocolate Bites
Cube (Minute Steak) and Portobello Burger
Cheese Crackers with Celery
Indian Spiced ‘Slow Cooked’ Beef Casserole
Day 2
‘Rock-on Cakes’ with Crispy Bacon
Cheese and Chive Baskets with Coleslaw
Warm Chorizo and Tomato Salad
Mini Crustless Spinach Quiches
Ham and Cheese Baked Leeks
Day 3
Spinach, Vegetable and Cheese Crunch
Cucumber and Smoked Trout ‘Sandwiches’
Kickin’ Prawn Salad
Tandoori Chicken
Pan-Fried Salmon Steak with Creamed Spinach
Day 4
Bacon ‘Sandwich’
Honey Almond Butter Dip with Vegetable Crudités
Tomato and Mozzarella Salad with Shredded Chicken
Grilled Goats Cheese with Apple and Walnuts
Bacon and Herbed Mussels
Day 5
Sausage Rosettes
Raspberry Mousse
Chilli Crab Stuffed Avocado
Crispy Chinese-Style Chicharrones
‘Welsh Rarebit’ Pork Steaks
Day 6
Beansprout Breakfast
Burst Blueberry Egg Custard
Cool Gazpacho
Tuna and Pepper Muffins
Turkey and Broccoli Stir-Fry
Day 7
Corned Beef and Cauli Hash
Dark Chocolate Semifreddo
Blue Cheese Soufflé
Savoury Mince Lettuce Wraps
Beef in Black Bean Sauce with Pak-Choi
Thank You
Other Books by Rachel Richards
About the Author – Rachel Richards
Connect with Rachel Richards
Volume 1
Introduction
What is the Ketogenic Diet?
Your body uses what you eat to give you energy. Carbohydrates raise your blood sugar levels, and your body reacts by producing insulin to deal with it. Unfortunately, insulin aids in converting glucose to fat, which is then stored in your body’s cells.
When following the Ketogenic Diet, it is best to keep your carbohydrate level to below 60g, and preferably around the 20g to 40g level. Slight overage once in a while is not too bad, but where possible less than 50g is the best way to go. This keeps the body in a state of ketosis, whereby the body is burning fat to give a steady stream of energy.
Moderate to high levels of protein and fats are also vital ingredients in ketosis with the fat providing fuel to burn for adequate energy levels. Whilst the actual dietary ingredients of ketosis are important, sensible exercise also plays a big part in losing weight and fine tuning the body’s metabolism.
It is essential that you consult your doctor or health professional before embarking on any radical changes in your diet, particularly if you have a lifestyle illness such as diabetes, IBS or any other disease that may be affected by a change in diet.
Most participants of this diet do find that it changes their lives for the good, and creating tasty recipes is a good way to keep their plan in check.
In terms of beverages, drink as much water as possible, but you are also allowed green tea or black coffee. Avoid fizzy drinks, limit alcohol (one drink is fine) and no fruit juices.
The menu recipes are designed for up to 4 people. Every person has a different level of carbohydrate tolerance and participates in a different level of daily exercise. To truly work with a ketogenic diet, you must find your level of carbohydrate tolerance, so a little trial and error or experimentation may be needed. You may mix and match the meal recipes in this book. The 7-day meal plan is merely an example.
If you are trying to lose weight, calorie intake is also important. For men, a daily intake of below 2,000 calories is acceptable. For women, the daily intake is around 1,600 calories. It is difficult to estimate the level of calories for children, as they do expend energy at school and play times, and their metabolism tends to be much faster. It may be necessary for you as an individual to take smaller portions of certain recipes in order to keep your calorie intake at a sensible level.
Shopping List
This shopping list is designed to help you stay on track during your 7-day plan. Rather than shop every day for the ingredients, we have listed all your store cupboard items together, so that you can purchase these in one visit. The other ingredients are listed per day. Where possible, we have tried to make sure that all goods are used, with little top ups on the necessary days.
Dried Herbs and Spices, Condiments
Rosemary, thyme, Italian seasoning, Herbes de Provence, chilli powder, curry powder, Cajun seasoning, mustard seeds, caraway seeds, onion powder, ground coriander
Black peppercorns, Himalayan salt, garlic powder, star anise powder, yellow mustard, mayonnaise, horseradish sauce, sweet chilli