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    Keto Meal Prep: The Essential Guide for Beginners with 100 Keto Meal Prep Recipes and a 30-Day Meal Plan (Prep, Grab & Go Recipes, Batch Cooking, Clean Eating & Make Ahead Meals)
    Keto Meal Prep: The Essential Guide for Beginners with 100 Keto Meal Prep Recipes and a 30-Day Meal Plan (Prep, Grab & Go Recipes, Batch Cooking, Clean Eating & Make Ahead Meals)
    Keto Meal Prep: The Essential Guide for Beginners with 100 Keto Meal Prep Recipes and a 30-Day Meal Plan (Prep, Grab & Go Recipes, Batch Cooking, Clean Eating & Make Ahead Meals)
    Ebook236 pages1 hour

    Keto Meal Prep: The Essential Guide for Beginners with 100 Keto Meal Prep Recipes and a 30-Day Meal Plan (Prep, Grab & Go Recipes, Batch Cooking, Clean Eating & Make Ahead Meals)

    By Eddy Moore

    ()

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    About this ebook

    Meal prepping your keto meals weekly is the needed solution to saving cost, saving time and losing that excess weight. The ketogenic diet becomes very effective when it is rightly implemented. Consequently, when you plan and prep your keto meals weekly, reaching those seemingly out-of-the-way fitness and nutrition goals turn out to be easy.  
    The Keto Meal Prep Cookbook is a practical guide for beginners with a step-by-step and action-based approach to keto meal prepping. You will find 100 delicious, simple and efficient keto meal prep recipes with a 30-day meal plan to help you get started on your meal prepping journey. Here is a preview of what this book contains...
    o    A detailed kickstart guide
    o    Different meal prep methods that you can try out
    o    How to create a plan that works and suits you
    o    Evaluating and then shopping
    o    Proper Meal prepping
    o    How to store your meals, their storage life and other refrigerator-friendly foods
    o    100 keto meal prep recipes, and 
    o    A 30-day meal plan.
    With keto meal prepping, you are electing to live a lifestyle that is happier, healthier and hassle-free!
     
    LanguageEnglish
    PublisherMarkHollis
    Release dateMay 21, 2019
    ISBN9788834116968
    Keto Meal Prep: The Essential Guide for Beginners with 100 Keto Meal Prep Recipes and a 30-Day Meal Plan (Prep, Grab & Go Recipes, Batch Cooking, Clean Eating & Make Ahead Meals)

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      Book preview

      Keto Meal Prep - Eddy Moore

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      INTRODUCTION

      The ketogenic diet has been around for a while with proven results in improved mental health, rapid weight loss and enhanced general wellbeing of keto-dieters. Learning about a new effective diet is mostly not enough. Successfully implementing that diet with proper planning is the secret to making it work for you. Even with the popular efficiency of the ketogenic diet, reaching ketosis and remaining in ketosis can sometimes become elusive without adequate planning. Planning your keto meals ahead ensures full implementation of the ketogenic diet with the assurance of remaining in nutritional ketosis. 

      When you prep your keto meals ahead, the difficulty of making daily decisions on what to eat would be permanently eliminated. Also, the temptation to reach for unhealthy, carb and sugar-filled snacks and junk foods would be removed - since your meals and snacks are now planned in advance. What's more? meal prepping your keto meals ensures that you have better, tastier and healthy meals and snacks available on the go. With this book, you will exploit the many benefits of the ketogenic diet without the fear of being kicked out of ketosis. 

      This book is a practical guide that is action-oriented, covering the fundamentals of planning and keto meal prepping with 100 healthy, delicious and effective recipes that will help you cover your weekly food circle. The tips, hacks and tricks in this book will make meal prepping easier, better and faster for you. You will find several pocket-friendly recipes that will help you stay in shape, remain in good health and help you achieve your nutritional goals. The recipes come with complete nutritional facts to help you eat smart and keep track of your macros. Also, the odds of reaching nutritional ketosis and remaining in it will be meaningfully enhanced.

      ––––––––

      A 30-day keto meal plan has been added to this section to help you plan your week and meals effectively. The more you meal prep your keto meals, the more experienced you become. As you transition from being a meal prep newbie to becoming a meal prep expert, you can start to make few modifications and complete changes to the 30-day meal plan as desired. As you become comfortable with meal prepping, you can also alter the ingredients as desired. In addition, you can reduce or increase the servings in each recipe.

      Changing from your regular diet and sticking to a keto diet isn't nearly as difficult as it may seem. You just need to plan and prep your meals and eat your way to fitness, better health and long life.

      KICKSTART GUIDE FOR BEGINNERS

      Meal prepping your keto meals will save the extra time spent making decision on each meal, the time wasted going to the store to shop for groceries every now and then, and the time spent cooking every single meal. The money wasted buying unwanted ingredients without proper planning will also be saved. Lastly, you will also have healthier meal choices to pick from when you prep your meal ahead.

      There is no finite rule to meal prepping. One of the main secrets of successful meal prepping is starting simple. It is important not to get overwhelmed. All you need is a kickstart guide to help you get started with meal prepping until you discover what works best for you. In this beginner's kickstart guide, you will find 4 stages to a successful and easy meal prep.

      a) Discovering Your Method

      Determining the perfect meal prep method for you is reliant on several factors: such as your cooking style, the preferred meals you want to make ahead and how busy you are. One or a blend of the following methods will be just perfect for you:

      Prepped Ingredients. For people who love to cook their meals just before serving, preparing ingredients such as chopping veggies, grinding, blending ingredients in advance will drastically reduce the time spent in the kitchen. 

      Single Portioned Meals. Meals can be portioned into single servings for the ease of grabbing and for those with precise nutrition, fitness or health needs.

      Freezing & Batch Cooking. This meal prep method involves preparing several batches of a recipe, portioning them out and storing the portions in a freezer for many weeks and months to come. 

      Prep-ahead Meals. This method of meal prepping is for busy people with little or no time for cooking during the week. It involves complete preparation of meals ahead. At mealtimes, the prepared meals are reheated before serving.

      b) Creating a Working Plan

      The second stage to a successful and easy meal prep is creating a plan. Choosing the meals to prep is a crucial part of your plan. Make decisions on what meals you want to prep ahead and write them down. Keep the recipes simple. As a beginner, you can prep a batch of cauli-rice, a dish of roasted veggies and some pieces of turkey breasts. These meals are easily assembled into many regular keto recipes. To help save time, do not experiment with recipes that you have not cooked before. Once you get a hang of things, you can throw in one or more new recipes into your regular meal prep routine.

      Scheduling and setting some time aside to prep is another crucial part of your planning. Make a realistic and time bound plan, write it down, shop for groceries and meal prep. You should consider prepping your meals and shopping for groceries on the same day. 

      c) Evaluating and Shopping

      Armed with a working, realistic, achievable and time bound plan, the next stage is building a shopping list. Before leaving for the store, you need to take stock of your pantry, freezer and kitchen for staples. Load up your pantry with dependable ingredients such as spice blends and dried herbs. Also, you should stock up on fridge and freezer friendly staples and foods such as precooked turkey sausages, eggs, canned reduced-sodium broth, et cetera. Loading up your pantry, fridge and freezer with reliable goods will make meal prep much easier and faster.

      Next, you should build an efficient grocery shopping list. Your shopping list should contain a list of goods that are used every week while meal prepping, such as herbs, spice blends, cauli-rice, onions, avocado oil, ginger, garlic, salt, ground black pepper, et cetera. You shopping list should be well arranged for easy and quick shopping at the grocery shop.

      Last of all, your list should also contain a section for new supplies of meal prep containers. Well lidded meal prep containers, such as freezer bags, zip-lock storage bags, BPA free plastic containers and glass containers are recommended to pack your lunch and for your weekly meal prep. Your meal prep containers should be reusable, stackable, microwavable, dishwasher safe, freezer safe and BPA free.

      d) Meal Prepping and Storage

      The following tips and hacks are the keys to a successful meal prep:

      Time

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