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    Keto Meal Prep Cookbook: Ketogenic Meal Prep Recipes with 30-Days Meal Plan for Healthy, Ready-To-Go Meals (Batch Cooking, Clean Eating, Make Ahead Recipes & a Complete Beginner's Guide)
    Keto Meal Prep Cookbook: Ketogenic Meal Prep Recipes with 30-Days Meal Plan for Healthy, Ready-To-Go Meals (Batch Cooking, Clean Eating, Make Ahead Recipes & a Complete Beginner's Guide)
    Keto Meal Prep Cookbook: Ketogenic Meal Prep Recipes with 30-Days Meal Plan for Healthy, Ready-To-Go Meals (Batch Cooking, Clean Eating, Make Ahead Recipes & a Complete Beginner's Guide)
    Ebook231 pages1 hour

    Keto Meal Prep Cookbook: Ketogenic Meal Prep Recipes with 30-Days Meal Plan for Healthy, Ready-To-Go Meals (Batch Cooking, Clean Eating, Make Ahead Recipes & a Complete Beginner's Guide)

    By Michael Cagle

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    About this ebook

    This keto meal prep cookbook is an action-based and effective guide to losing weight, saving time and being sustained in ketosis with healthy and budget-friendly meals that will help you achieve your nutrition and fitness goals. This book will help you form the right habits to plan and prep your meals and ensure success on the ketogenic diet. 

    This book is simple to understand and very practical. You will discover 
    •    Important Kitchen Tools, Pantry Essentials, Refrigerator and Freezer Staples, That You will need for a Successful Keto Meal Prep
    •    Several Meal Prep Methods to Choose From as a Meal Prep Newbie or Expert
    •    How to Plan Your Meal Prep
    •    How to Shop Intelligently
    •    The Art of Prepping and Storing Your Meals
    •    A 30-Days Meal Plan
    •    90 Yummy and Efficient Ketogenic Recipes
    •    Benefits of Keto Meal Prep
    Each recipe in this book, has been written with full nutritional information, servings, cook time and a prep time to help you make your meals ahead - efficiently, intelligently and effortlessly.   Enjoy!

     
    LanguageEnglish
    PublisherMarkHollis
    Release dateJan 1, 2019
    ISBN9788832531862
    Keto Meal Prep Cookbook: Ketogenic Meal Prep Recipes with 30-Days Meal Plan for Healthy, Ready-To-Go Meals (Batch Cooking, Clean Eating, Make Ahead Recipes & a Complete Beginner's Guide)

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      Book preview

      Keto Meal Prep Cookbook - Michael Cagle

      Brownies

      INTRODUCTION

      The quality of your preparation defines the quality of your diet. Reaching your fitness and nutrition goals on the keto diet is determined by the quality of the preparation you make. Therefore, planning your meals ahead is essential for you to make the most of the ketogenic diet without suddenly getting kicked out of ketosis. In the ketosis state, your body is compelled to burn fat as an alternative to carbs for energy. This improves your mental stamina, stabilizes your blood sugar, reduces blood pressure and cholesterol, lowers your triglycerides, enhances weight loss and also reduces your appetite. The ketogenic diet is an incredible diet for weight loss and meal prepping will ensure that you reach and remain in ketosis.

      Planning your keto meals and making them ahead helps you keep tabs on your macros, helps you manage the quality of food you eat and keeps the body sustained in ketosis. Meal prepping ensures that your keto meals and snacks are planned, cooked and packaged to cover your weekly nutritional needs. Consequently, eliminating the temptation to reach for sugary, heavily processed, high carb foods and unwholesome snacks that will be detrimental to your health and possibly kick you out of ketosis. Eating carbs in the right amounts will help you stay in ketosis. What's more, meal prepping your meals will save time, since you only need few hours of meal prepping on a weekend for a full week of healthy and wholesome keto meals. The little extra work of planning and meal prepping will significantly increase your chances of remaining in nutritional ketosis.

      This keto meal prep cookbook contains 100 healthy, ready-to-go and budget-friendly keto recipes that are delicious and easy to make. This wholesome home cooked meals will cover your weekly rotation, sustain you in ketosis and help you reach your nutrition and fitness goals without stress. The carbs in grams per serving of each recipe in this book has been clearly stated, amount of carbs is very low and the nutritional information per serving of each keto recipe has been stated clearly to help you keep track of your macros. The ketogenic recipes in this book are intentionally planned to keep you in ketosis. Each ketogenic recipe in this book have high healthy fats, moderate proteins and low amounts of carbs. You will also find snacks and nibbles in this book that can be planned and meal prepped to avoid eating junks in between meals. The meals you will cook will be healthier and better tasting than restaurant or store-bought meals. Your money, effort and time will be saved as you begin to meal prep with this guide.

      This section contains a 30-day keto meal plan that will help you plan your meals, schedule your planning effectively and keep you sustained in ketosis. Sustained ketosis ensures sustained weight loss. This meal plan will ensure that you are in charge of the weight loss process and that you make the most of every ketogenic diet benefit. Each recipe in this book can be adjusted to desired servings and the ingredients can be modified as you become more experienced with meal prepping. Feel free to adjust the meal plan or come up with something entirely new as you transition from being a meal prep newbie to an expert.

      Benefits of Keto Meal Prep

      The advantages of keto meal prep go beyond staying healthy and shedding the extra weight. The following are some of the astounding benefits of meal prepping:

      Saves Time. When you prep your meals 1-2 times weekly, you save more time. The time wasted trying to make decisions for what to prepare for your breakfast, lunch and dinner meals, and the actual time spent trying to shop for groceries, prep and cook your daily meals can be significantly reduced.

      Budget-Friendly Healthy Meals. When you plan your keto meals you save more money. Taking your time to build a grocery shopping list, buying all you need and cooking your healthy meals will help cut down on the amount spent buying groceries you do not need, buying store-bought meals and eating at restaurants.

      If you meal prep consistently in the right way, you can save several hundreds of dollars in the long run. You will also eat better, tastier and healthier meals than restaurant or store-bought meals. Each meals you prep will be healthy and nutritious to the body and you will fulfill your nutrition and fitness goals easily.

      Eliminates Wastage. When you meal prep, the amount of wastage or leftovers is significantly reduced. Once you stick to your plan, every produce will be well utilized to prep healthy meals that will not be wasted.

      KITCHEN ESSENTIALS

      Important Kitchen Tools

      The following kitchen equipment are essential and should be readily available for easy meal prep:

      Kitchen Scale. This will help you accurately measure your food items.

      Veggie Spiralizer. To make your vegetable noodles, such as zucchini noodles, carrot noodles and more.

      Immersion Blender. Use it puree your soups and veggies.

      Glass Food Bowls and Bento-Style Containers. This containers are useful to pack your food and keep them refrigerated until needed.

      Parchment Paper. You can use parchment paper to line your baking pan before baking, to drain excess grease from food and more.

      Slow Cooker or Electric Pressure Cooker. Many keto recipes require the use of slow cooker and pressure cookers while preparing them.

      High Speed Electric Blender or Food Processor. To blend and puree your food items until desired texture and consistency is reached.

      Chef's Knife. To chop, slice and cut your meat, veggies and more.

      Skillet. To fry, cook and saute your meals.

      Mixing Bowls

      Baking pan

      Small Saucepan

      Spatula

      Cutting Board. This flat surface is useful to chop, mince and dice your veggies or meat.

      Measuring Spoons and Cups

      Mason Jars. To store some specific meals such as some salad and veggie meals.

      Pantry Essentials

      These staple foods will be used every now and then while meal prepping, so it's best to keep them handy. They include:

      Cocoa powder, Sweeteners (such as monk fruit, truvia, erythritol, stevia or swerve), Red Wine Vinegar, Oil (such as olive oil, avocado oil, sesame oil, coconut oil), Vanilla Extract, Baking Powder and Baking Soda, Flour (such as almond flour, coconut flour), Mustard (like yellow mustard or Dijon), No-Sugar

      Herbs & Spices (such as celery salt, cinnamon, red pepper flakes, garlic, cilantro, parsley, oregano, thyme, basil, pepper and salt), Seeds and Nuts.

      Refrigerator and Freezer Staples

      These staples are best stored in a refrigerator or freezer. They will also be useful while meal prepping, they include:

      Coconut Aminos, Mayonnaise, Full-Fat Coconut Milk or Heavy Cream, Unsweetened Plain Yogurt or Sour Cream, Grass-fed Ground

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