Keto Meal Prep For Beginners: Ketogenic Diet, #4
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About this ebook
Keto Meal Prep For Beginners
Keto diets have really come on strong in the years past and for good reason.
It's a great way to not only shed those unwanted pounds quick, but also an excellent method to get healthy and stay that way.
For those that have tried the Keto Diet and are still on it, it's more than just a diet. It's a way of life, a completely new lifestyle.
However, like any major shift in our lives it is not an easy one, it takes an incredible amount of commitment and determination.
This book will broaden your minds with various hygienic keto recipes and their importance so that you can easily handle while you enjoy.
A ketogenic diet has been used to greatly improve people's quality of life, there are some out there who do not share the majority's way of thinking.
But, why is that exactly?
Ever since we can remember, we have been taught that the only way to get rid of the extra weight is to quit eating the fat-filled foods that we are so accustomed to consuming every day.
So, instructing people to eat healthy fats (the key word is Healthy), you can certainly understand why some people would be skeptical as to how and why you would eat more fat to achieve weight loss and do it fast.
This concept goes against everything we have ever known about weight-loss.
This book reveals the meal prep and some of the vital information surrounding the keto diet.
Don't wait any longer! Scroll up and get your book right now!
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Keto Meal Prep For Beginners - Helen Robbins
Table of Contents
INTRODUCTION
CHAPTER ONE: KETO MEAL PREPARATION
1. SESAME BROILED CHICKEN
2. GREEK EGG BАKЕ
3. TURMЕRIС SСRАMBLЕD EGG
4. CAULIFLOWER HASH BROWNS
5. BLUЕBЕRRУ PАNСАKЕ BITES
6. KETO BAGELS
7. LOW-CАRB BRЕАKFАЅT PIZZА
8. KЕTО BACON SАUЅАGЕ MЕАTBАLLЅ
9. CREAM CHEESE & SALAMI KETO PINWHEELS
10. CHEESEBURGER LETTUCE WRAPS
11. SЕЅАMЕ SАLMОN WITH BАBУ BОK CHOY АND MUЅHRООMЅ
12. BACON, CHIСKЕN & TOMATO STUFFЕD AVОСАDО
13. KETO CHICKEN ENCHILADA BOWL
14. AVOCADO TUNА SАLАD RECIPE
15. SHEET PAN CHICKEN FAJITAS
16. SРIСУ MUSTARD THУMЕ CHIСKЕN & CОСОNUT RОАЅTЕD BRUЅЅЕLЅ SPROUTS
17. FATHEAD PIZZA CRUST RECIPE (LOW-CARB KETO PIZZA)
18. KETO LASAGNA WITH ZUCCHINI NOODLES
19. ONE-PAN LEMON CHICKEN WITH ASPARAGUS
20 .CHЕЕЅУ BАСОN-STUFFЕD MINI PЕРРЕRЅ
21. STEAK BITES
22. KЕTО AVOCADO BROWNIES
23. CОСОNUT OIL FАT BОMBЅ
24. KETO BREAD
25. AVОСАDО DЕVІLЕD EGGЅ RЕСІРЕ — THЕ IDЕАL KЕTО SNАСK
26. CHОСОLАTЕ FАT BОMBЅ RЕСIРЕ
27. CAULIFLOWER-CRUSTED GRILLED CHEESE SANDWICHES
28. CHІСKЕN PАD THАІ
29. CІNNАMОN BUTTЕR FАT BОMBЅ
30. CОСОNUT OІL MАУОNNАІЅЕ
31. CREAMY CAULIFLOWER MASH AND KETO GRAVY
32. CRUЅTLЕЅЅ SРІNАСH QUICHE RECIPE
33. SIMPLE PALEO CHICKEN CURRY RECIPE
34. CAULIFLOWER MАС АND CHEESE
35. JALAPENO CHEDDAR BURGERS (TURKEY OR BEEF)
36. ONIОN SОUР
37. BABA GАNОUЅH
38. РІZZА GRІLLЕD СHIСKЕN
39. BURGER COOK MUSHROOOM
40. EASY CHOCOLATE MOUSSE
41. LOW-CАRB TАСОS
42. ALFRЕDО RЕСІРЕ
43. LОW-САRB BLUЕBЕRRУ MUFFІNЅ
44. KETO BЕЕF WITH BRОССОLІ
45. EASY CROCKPOT CHICKEN STEW
46. KETO OATMEAL
47. LЕMОN THУMЕ CHІСKЕN
48. KETO PАNСАKЕЅ
KETO MEAL PREPARATION FOR BEGINNERS
Table of Contents
INTRODUCTION
CHAPTER ONE: KETO MEAL PREPARATION
1. SESAME BROILED CHICKEN
2. GREEK EGG BАKЕ
3. TURMЕRIС SСRАMBLЕD EGG
4. CAULIFLOWER HASH BROWNS
5. BLUЕBЕRRУ PАNСАKЕ BITES
6. KETO BAGELS
7. LOW-CАRB BRЕАKFАЅT PIZZА
8. KЕTО BACON SАUЅАGЕ MЕАTBАLLЅ
9. CREAM CHEESE & SALAMI KETO PINWHEELS
10. CHEESEBURGER LETTUCE WRAPS
11. SЕЅАMЕ SАLMОN WITH BАBУ BОK CHOY АND MUЅHRООMЅ
12. BACON, CHIСKЕN & TOMATO STUFFЕD AVОСАDО
13. KETO CHICKEN ENCHILADA BOWL
14. AVOCADO TUNА SАLАD RECIPE
15. SHEET PAN CHICKEN FAJITAS
16. SРIСУ MUSTARD THУMЕ CHIСKЕN & CОСОNUT RОАЅTЕD BRUЅЅЕLЅ SPROUTS
17. FATHEAD PIZZA CRUST RECIPE (LOW-CARB KETO PIZZA)
18. KETO LASAGNA WITH ZUCCHINI NOODLES
19. ONE-PAN LEMON CHICKEN WITH ASPARAGUS
20 .CHЕЕЅУ BАСОN-STUFFЕD MINI PЕРРЕRЅ
21. STEAK BITES
22. KЕTО AVOCADO BROWNIES
23. CОСОNUT OIL FАT BОMBЅ
24. KETO BREAD
25. AVОСАDО DЕVІLЕD EGGЅ RЕСІРЕ — THЕ IDЕАL KЕTО SNАСK
26. CHОСОLАTЕ FАT BОMBЅ RЕСIРЕ
27. CAULIFLOWER-CRUSTED GRILLED CHEESE SANDWICHES
28. CHІСKЕN PАD THАІ
29. CІNNАMОN BUTTЕR FАT BОMBЅ
30. CОСОNUT OІL MАУОNNАІЅЕ
31. CREAMY CAULIFLOWER MASH AND KETO GRAVY
32. CRUЅTLЕЅЅ SРІNАСH QUICHE RECIPE
33. SIMPLE PALEO CHICKEN CURRY RECIPE
34. CAULIFLOWER MАС АND CHEESE
35. JALAPENO CHEDDAR BURGERS (TURKEY OR BEEF)
36. ONIОN SОUР
37. BABA GАNОUЅH
38. РІZZА GRІLLЕD СHIСKЕN
39. BURGER COOK MUSHROOOM
40. EASY CHOCOLATE MOUSSE
41. LOW-CАRB TАСОS
42. ALFRЕDО RЕСІРЕ
43. LОW-САRB BLUЕBЕRRУ MUFFІNЅ
44. KETO BЕЕF WITH BRОССОLІ
45. EASY CROCKPOT CHICKEN STEW
46. KETO OATMEAL
47. LЕMОN THУMЕ CHІСKЕN
48. KETO PАNСАKЕЅ
49. KЕTО CHОСОLАTЕ CHIА PUDDІNG
50. СHЕЕЅУ GАRLІС СRЕАMЕD ЅРINАСH
51. CHICKEN IN WHITE SAUCE
52. GUІLTLЕЅЅ GАRLIС PАRMЕЅАN WINGЅ
53. Eggplant Rоllаtіnі Rесiре
54. KЕTО SMООTHІЕ RЕСІРЕ WITH AVOCADO, CHІА SЕЕDЅ & CАСАО
55. LОW-CАRB CАULIFLОWЕR PОT PІЕЅ
56. JАLАРЕNО PОРРЕRЅ
57. KETO LOW-CARB GRANOLA CEREAL
58. KЕTО ZUССHІNІ BRЕАD WІTH WАLNUTЅ
59. KETO WALNUT BREAD
60. LOW-CARB TORTILLA CHIPS
61. PUMРKIN SРІСЕ KЕTО FАT BОMB RЕСIРЕ
62. EASY CHЕЕЅУ ZUССHІNІ GRАTІN
63. KЕTО SNАСKЅ
64. BLАСKBЕRRУ-NUT FАT BОMBЅ
65. BUFFALO KETO CHICKEN TENDERS
66. COCONUT KETO MILK
67. KETO CHEESE MEATBALLS
68. CОСОNUT BООЅTЕRЅ RECIPE
69. BАKЕD MЕАTBАLLЅ RЕСІРЕ
70. GОАT CHЕЕЅЕ & ARTІСHОKЕ DІР RЕСIРЕ
71. LОW-CАRB INDIAN SАMОЅАЅ
72. CHOCOLATE AVOCADO PUDDING
73. LOADED HASSELBACK ZUCCHINI
74. GUILTLЕЅЅ GАRLІС PАRMЕЅАN WINGS
75. EGGРLАNT RОLLАTINI RЕСІРЕ
76. MEATBALLS
HOW TO STORE FOOD SAFELY AND PREVENT FOODBORNE ILLNESSES
CONCLUSION
INTRODUCTION
When the average person eats a meal rich in carbs, their body takes those carbs and converts them into glucose for fuel. Glucose is the body's main source of fuel when carbs are present in the body; on a Keto diet, there are very low if any at all carbs consumed, which forces the body to utilize other forms of energy to keep it functioning properly. This is where healthy fats come into play; with the absence of carbs, the liver takes fatty acids in the body and converts them into ketone bodies.
The ketogenic diet, or keto, is a diet that consists of very low carbs and high fat. That may sound too good to be true for many. Well, on this diet, this is a great day of eating and you can follow the rules perfectly with that meal plan.
A keto diet causes ketone bodies to be produced by the liver, and shifts the body's metabolism away from glucose in favor of fat-burning. A ketogenic diet restricts carbohydrates below a certain level (generally 100 per day). The ultimate determinant of whether a diet is ketogenic or not is the presence or absence of carbohydrates. Protein and fat intake vary. Contrary to popular belief, eating fat is not what causes ketosis. In the past, starvation diets were used often to induce ketosis
A lack of carbohydrates or presence of them ultimately determines if the diet is ketogenic.
In most eating plans, the body runs on a mixture of protein, fats, and carbohydrates. When carbohydrates are severely restricted and glycogen storage (glucose in muscle and liver) is depleted, the body begins to utilize other means to provide energy. FFA (free fatty