Keto Meal Prep Cookbook: The Complete Ketogenic Diet Meal Prep Guide for Beginners: 365 Keto Meal Prep Recipes for Faster Weight Loss: 30 Days Keto Meal Plan (Batch Cooking, Clean Eating)

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INTRODUCTION

In recent times, the ketogenic diet has gained widespread popularity across the world. The keto diet typically calls for the consumption of low carb, high fat and moderate protein meals to achieve and be sustained in nutritional ketosis. But then again, it is very much a challenging diet to stick to than many people may think. Following ketogenic diet principles and maintaining a weekly meal prep is essential to achieving monumental success and optimal health continuously. Hence, the need for the tips, hacks, and guidelines in this book for a successful keto meal prep as a beginner.

The secret to success on any diet that actually works will require setting nutritional goals, consistency, and following through with each goal until it is achieved. Planning is an essential part of this goal-setting process. You need an infallible plan that outlines the steps needed to achieve your nutritional goals. The yearning to eat clean, eat healthy and maintain a healthy weight alone is not always enough. These yearnings must be supported with the extra hard work of planning your meals ahead until your nutritional and fitness goals are eventually reached. Meal prepping, involves planning, preparing and packaging your meals and snacks ahead. Meal prepping your meals and snacks is the secret to reaching and remaining in nutritional ketosis.

In this Keto Meal Prep Cookbook, you will find 365 delicious make-ahead recipes that will cover your weekly cycle. Each recipe comes with a well written 'meal prep' and 'storage' instruction to make meal prepping your keto meals easier. What's more, this book comes with a 30-days Meal Plan. As you become familiar with meal prepping, you can adjust the ingredients and servings in this book as desired. The nutritional information per serving for all the recipes has been stated clearly to help you keep a close watch on your macros. The following chapters in this book explain keto meal prepping in a simple yet compelling way. Enjoy the limitless benefits of the ketogenic diet, become a keto meal prep pro and live your life optimally. Good luck.

Benefits of Meal Prepping

We all desire to be full of energy, fit and to live healthy. But to be honest, we all have hectic schedules filled with responsibilities, commitments, work, academics, family and more. Juggling between these commitments and responsibilities and trying to stay true to our diet, health and fitness goals can be daunting.

However, meal prepping can help us effortlessly navigate our daily life with enough time to reach our health, diet, and weight loss goals. The following are some of the many benefits of meal prepping:

Reaching Ketosis

Ketosis is simply a state when the body burns stored fat as an alternative source of energy instead of glucose gotten from carbs. The essence of the ketogenic diet is reaching ketosis and being sustained in ketosis. Consequentially, sustained ketosis brings about continuous healthy weight loss. Meal prepping ensures that your body gets the right calories to sustain ketosis, which helps burn up all the fat.

Meal prepping also gives you access to prepare several meals ahead which gives you varieties of keto meal to choose from and ensures that you reach and remain in nutritional ketosis.

Saves Money

Knowing what you want to buy in advance - planning, and preparing them ahead will cut down your expenses, saving you extra money. Also, buying your ingredients in bulk will save you the extra money spent buying them in bits at the last minute. Lastly, meal prepping will free you from the temptation of consuming restaurant and store-bought meals which are usually expensive.

What's more, meal prepping helps you cut down on wastage! Since you are planning your meals ahead now, you won't need to throw out spoilt groceries that were not used. Meal prepping will correct the problem of having unnecessary ingredient leftovers, due to inadequate planning.

Saves Time

Meal prepping helps to save overall time. The time spent making decisions on what to eat every day and the time spent fixing breakfast, lunch, and dinner on a daily basis can be saved for other commitments. Once you have prepared your keto meals ahead, all that is needed is to remove them from the refrigerator and warm up. 

Similarly, the amount of time spent walking the aisle meaninglessly, looking for what to buy or what not to buy, will be saved. Since your meal planning is top-notch, and you have a detailed list of what to buy in their respective categories. It will be much easier to shop for your groceries and save more time.

Portion Control

Portion control helps you eat just the right amount of nutrients and calories that will encourage excess weight loss. One of the many advantages of meal prepping is that it teaches you discipline. When you prep your meals and pack them in well-lidded containers, it will restrain you from eating more than is necessary. Meal prepping will help you monitor your eating, so that you don't exceed the necessary portions.

Reduces Stress

The stress of deciding what to eat and cook every day can become a thing of the past, if you meal prep and refrigerate your meals for the week. All you need to do is go to the refrigerator, remove what's needed and warm.

Eating Clean and Healthy Meals

Meal prepping ensures that you are able to plan your meals and that you do not get stranded and become forced to eat junks that will harm your health or kick you out of ketosis. Eating healthy is an investment to your health. When you eat clean, you are keeping your body in good health and also controlling your weight.

What's more, as you get used to meal prepping and clean eating, you will become less comfortable with unhealthy and high sugar foods.

BEGINNER'S KICKSTART GUIDE

Keep it simple. There is no finite rule to meal prepping, but there are basic guidelines and structures that can get you started on the meal prepping journey as a beginner. The following tips and guidelines will make meal prepping easier for you:

Decision Making

Pick a day in the week to decide on what to eat and plan for the coming week. List out your choice of meals for breakfast, lunch, dinner, dessert and snacks for the coming week and schedule into your calendar. Plan the number of people that you are meal prepping for and account for leftovers, if there will be any. List out the needed ingredients for the recipes you will be prepping and choose a day or days to shop for groceries and cook.

Start simple. Pick recipes that are easy to make with few ingredients, and prep recipes that have comparable ingredients such as veggies or meats. This will make shopping and cooking, less overwhelming and faster.

Make Your Shopping List and Go Grocery Shopping

One of the most important steps of the meal prepping process is compiling your shopping list and grocery shopping. Knowing what to buy and what not to buy will save your time at the grocery shop and prevent you from buying what you don't need. Make you compile your shopping list from ingredients for each recipe you intend to prep and stick to your list. You can break list into categories, such as veggies, meats, grains, et cetera. This will help you remain organized as you shop. Lastly, make sure you buy whole foods and avoid pre-packaged products that are labelled as low-carb or ketogenic.

Prepping Your Meals

Before cooking any meal, first get acquainted with the recipe. Place every ingredient that you will need on a table top and make them ready to be used. Discover which steps take a longer time and start with the longer steps. For instance, start out slow cooking the turkey, before chopping veggies or spiralizing the zucchini while you wait. Chop the meats and vegetables before you start to cook, so as to make them readily available when they are needed in the recipes. Split cooked meals into well lidded containers and use a sticky note to label each container.

Write the name of the meal, date of preparation, the macros, type of meal (such as breakfast, dinner, lunch, dessert or snack), and the day of the week the meal was prepared for. Place labelled meals in a refrigerator and make sure they are well stacked for easy access.

Essential Refrigerator and Pantry Staples

Some essential Ingredients are needed for a successful meal prep. These pantry and refrigerator staples are necessary to make meal prepping easy and to save time as you continue meal prepping every week. These ingredients will save you extra trips to the grocery store. They are common and are often repeated in many keto recipes. The following are many ketogenic staples to keep on hand.

Fridge or Freezer Staples

Coconut aminos, Mayonnaise, Hot sauce, Cream cheese, Full-fat coconut milk or Heavy cream, Plain unsweetened yogurt or Sour cream, Grass-fed ground beef, Preferred cheese, Pastured or Free-range eggs, Grass-fed butter, 

Pantry Staples

Cocoa powder, Sweeteners (such as monk fruit, erythritol, stevia or swerve), Red wine vinegar, Olive oil, Healthy high-fat oils, coconut oil, Avocado oil, Vanilla extract, Baking powder and baking soda, Almond flour, Coconut flour, Yellow or Dijon Mustard, Pumpkin pie spice, Cinnamon, Red pepper flakes, Celery salt, Garlic cloves and powder, Parsley, Oregano, Thyme, Salt and pepper, MCT oil powder, Nut butters (such as almond butter, peanut butter et cetera), Nuts and seeds.

Necessary Kitchen Equipment

These kitchen tools and basic equipment will be helpful to prepare easy and fast ketogenic meals.

Chef's Knife

Invest in high quality knives for your safety and ease while slicing and chopping. Low-priced knives are an impending-hazard, as they can slide and slip.

Cast Iron Skillet

Cast iron skillets are a healthier option of skillets, safe to use and easy to clean than low-priced Teflon-covered skillet.

Electric Pressure Cooker and Slow Cooker

This kitchen equipment will make meal prepping easy for you. The electric pressure cooker will help you make quick homemade soups and broths, while the slow cooker allows you to dump your keto meals as they cook.

High Speed Electric Blender or Food Processor

This kitchen equipment is a necessary part of your cooking routine, seeing as the electric blender or food processor can help prepare healthy keto coffee drinks, keto smoothies, keto vinaigrettes, keto nut-butters, and cauliflower rice.

Glass Meal Containers

Glass containers are a healthier option when compared to their plastic counterparts. They are useful to store your food and they are microwave safe.

Parchment Paper

Useful on a baking sheet or casserole dish to prevent sticking while baking.

Veggie Spiralizer

This kitchen tool is useful for veggie pasta such as zucchini noodles. This saves you the extra cost of buying pre-spiralized vegetables at the grocery store.

Handheld/Immersion Blenders

This kitchen equipment is useful for making sauces such as whipping cream and mayo, blending broth, beating eggs and more. What's more they are inexpensive.

This book contains the unlocked secrets to sustained ketosis and sustained weight loss. Enjoy reading, meal prepping and eating wholesome home cooked ketogenic meals and snacks!

30-DAY KETO MEAL PLAN

Day One

Breakfast: Yummy Buttery Crepes + coffee with 2 tbsps heavy cream

Lunch: Cheddar Chicken Filled Mushrooms with Sauce

Dinner: Low Carb Beef Stew

Snack Options: Macadamia Truffles and/or Coconut chips

Day Two

Breakfast: Creamy Egg Muffins with Kale

Lunch: Turkey Lettuce Sandwich

Dinner: Mexican Skillet Cauli-Rice

Snack Options: Cheddar Crackers and/or Parmesan Crisps

Day Three

Breakfast: Sesame Bread Rolls

Lunch: Asian Sesame Turkey with Sauce + cauliflower rice

Dinner: Steak Fajita

Snack Options: Yummy Avocado Brownies and/or Macadamia Nuts

Day Four

Breakfast: Morning Pepper Rings

Lunch: Provolone Butternut Squash with Bacon

Dinner: Shrimp Zoodle Scampi

Snack Options: Chocolate Granola Bars and/or Peanut butter with few slices of apples

Day Five

Breakfast: Almond Breakfast Pancake

Lunch: Asian Cauli-Rice Beef Bowls

Dinner: Artichoke Kale & Turkey Filled Peppers

Snack Options: Nectarine Danish Pastry and/or Cooked bacon

Day Six

Breakfast: Simple Kale Frittata with Chorizo

Lunch: Chicken Provolone Lettuce Wraps

Dinner: Keto Crescent Dogs

Snack Options: Creamy Nutty Cookies and/or Almond Butter with Few Sticks of Celery

Day Seven

Breakfast: Almond Strawberry Chia Pudding

Lunch: Mexican Turkey Enchilada

Dinner: Artichoke Kale & Turkey Filled Peppers

Snack Options: Cocoa Roasted Hazelnuts and/or Parmesan Crisps 

Day Eight

Breakfast: Gouda Sausage Casserole

Lunch: Beef Taco Avocados

Dinner: Cauliflower Turkey Bake with Provolone

Snack Options: Cocoa Nut Fat Bomb and/or Coconut Cream with Berries

Day Nine

Breakfast: Almond Banana Bread + coffee with 2 tbsps heavy cream

Lunch: Cauliflower Quesadillas

Dinner: Shrimp Zoodle Scampi

Snack Options: Provolone Fathead Crackers and/or Pork Rinds

Day Ten

Breakfast: Fluffy Ham Omelet

Lunch: Crusted Bacon Turkey + roasted veggies

Dinner: Bacon Zucchini Noodle Alfredo

Snack Options: Creamy Ham Log and/or Macadamia Nuts

Day Eleven

Breakfast: Creamy Coconut Porridge

Lunch: Zucchini Filled with Jalapeño bites

Dinner: Pan Roasted Cranberry Turkey

Snack Options: Yummy Spinach Chips and/or A Few Raw Almonds

Day Twelve

Breakfast: Huckleberry Almond Crisp

Lunch: Spicy Herbed Turkey with Roasted Sprouts

Dinner: Oxtail Stew

Snack Options: No-Flour Protein Cookies and/or Coconut Cream with Berries

Day Thirteen

Breakfast: Huckleberry Muffin Bites

Lunch: Chicken Bacon Filled Avocado

Dinner: Bacon Cheddar Meatloaf + roasted veggies

Snack Options: Healthy Dough Bites and/or Cooked Bacon

Day Fourteen

Breakfast: Fathead Bagels

Lunch: Zucchini Turkey Casserole with Comte Cheese

Dinner: Baked Trout and Veggie Packets

Snack Options: Low-Carb Dried Cranberries and/or Parmesan Crisps

Day Fifteen

Breakfast: Creamy Cinnamon Oatmeal

Lunch: Italian Eggplant Lasagna

Dinner: Filled Pepper Fajita

Snack Options: Almond Pumpkin Muffins and/or A Few Raw Almonds

Day Sixteen

Breakfast: Spinach Egg Bake

Lunch: Bacon Stuffed Turkey Roulade

Dinner: Beef Meatballs with Homemade Tzatziki Sauce

Snack Options: Oven-Dried Tomatoes and/or Coconut Chips

Day Seventeen

Breakfast: Avocado Deviled Eggs with Bacon

Lunch: Delicious Cabbage Stir-Fry with Sauce

Dinner: Cheeseburger Casserole

Snack Options: Steak Lettuce Wraps and/or Parmesan Crisps

Day Eighteen

Breakfast: Walnut Maple Oatmeal

Lunch: Creamy Sauced Turkey Meatballs + favorite keto salads

Dinner: Cauli-Rice with Lemon Turkey

Snack Options: Bake Zucchini Chips and/or 1/2 Avocado Seasoned with Pepper and Salt

Day Nineteen

Breakfast: Gouda Broccoli No-Crust Quiche

Lunch: Kale Beef Skillet with Pistachios

Dinner: Low Carb Lasagna

Snack Options: Almond Chocolate Cookies and/or Cooked Bacon

Day Twenty

Breakfast: Kalamata, Feta Cheese, Scrambled Eggs with Bacon

Lunch: Cheeseburger Bombs

Dinner: Cauli-Rice Pan Taco

Snack Options: No-Flour Protein Cookies and/or Coconut Chips

Day Twenty-One

Breakfast: Nutty Chocolate Oatmeal

Lunch: Cauliflower Bacon Wraps

Dinner: Red Beef Curry

Snack Options: Baked Cheese Crisps and/or Peanut Butter with a Few Slices of Apples

Day Twenty-Two

Breakfast: Chicken Sausage Casserole

Lunch: Easy Chicken Enchiladas

Dinner: Red Beef Curry

Snack Options: Lime Fat Bombs and/or Macadamia Nuts

Day Twenty-Three

Breakfast: Huckleberry Zucchini Bread + coffee with 2 tbsps heavy cream

Lunch: Cauli-Mac & Cheese with Smoked Pork

Dinner: Cheese Turkey Broccoli Casserole

Snack Options: Yummy Chocolate Cookies and/or Parmesan Crisps

Day Twenty-Four

Breakfast: Delicious Mushroom Omelet

Lunch: Beef Lettuce Burgers

Dinner: Greek Turkey Bowls

Snack Options:  Low Carb Biscuits and/or 1/2 Avocado Seasoned with Pepper and Salt

Day Twenty-Five

Breakfast: Almond Flour Crepes + coffee with 2 tbsps heavy cream

Lunch: Chinese Crack Slaw with Beef

Dinner: Gouda Cauliflower Casserole

Snack Options: Sausage Bacon Meatballs and/or Parmesan Crisps

Day Twenty-Six

Breakfast: Turkey Sandwiches with Tzatziki Sauce

Lunch: Ricotta Zucchini Lasagna

Dinner: Oxtail Stew

Snack Options: Pickled Jalapeños Meatballs with Gouda and/or Pork Rinds

Day Twenty-Seven

Breakfast: Cauli-Hash Browns

Lunch: Crab Stuffed Trout with Sauce

Dinner: Turkey Coconut Curry

Snack Options: Zucchini Pizza Muffins and/or A Few Raw Almonds

Day Twenty-Eight

Breakfast: Low Carb Choco Muffins + coffee with 2 tbsps heavy cream

Lunch: Provolone Kale Stuffed Chicken Breast

Dinner: Filled Pepper Lasagna

Snack Options: Low Carb Biscuits and/or Coconut Cream with Berries

Day Twenty-Nine

Breakfast: Hazelnut Morning Pancakes + coffee with 2 tbsps heavy cream

Lunch: Provolone Cabbage Roll

Dinner: Cheeseburger Casserole

Snack Options: Homemade Gummy Candies and/or Cooked Bacon

Day Thirty

Breakfast: Mulberry Bacon Wraps

Lunch: Gouda Taco Shells

Dinner: Spicy Tex-Mex Casserole

Snack Options: Delicious Sushi Rolls and/or Almond Butter with a Few Sticks of Celery

MAIN COURSES & BEVERAGES

Breakfast Recipes

Morning Protein Pancakes

Prep Time: 10 minutes Cook Time: 10 minutes Serves: 4 servings

Ingredients

1/2 cup almond flour, blanched

1/2 cup collagen protein powder

3 tablespoons erythritol

3 tablespoons cocoa powder

4 eggs, large

1 teaspoon baking powder

2 tablespoons avocado oil

1/3 cup almond milk, unsweetened

1/8 teaspoon sea salt

1 teaspoon vanilla extract

Preparation

1. Add every ingredient into a big bowl and beat until wholly mixed. Set aside batter for 5 minutes. Place a skillet over med-low heat. Add 3" wide batter circles into the heated pan. Place lid over skillet and cook until pancakes are bubbly at the top, for some minutes.

2. Cautiously flip pancakes and cook for few more minutes until desired doneness is reached. Repeat process until no batter remains. For meal prep, stack pancakes between parchment paper sheets and pack in a well lidded container and refrigerate for 5-7 days or freeze for up to 90 days.

3. Reheat in a skillet over med-heat, with a small scoop of butter or avocado oil and cook until heated for 30 seconds on each side.

Nutrition/Serving

Calories 237 kcal, Dietary Fiber 2g, Net Carbs 5g, Protein 11g Fat 20g

Sumptuous No-Grain Bread

Prep Time: 10 minutes Cook Time: 1 hours 10 minutes Serves: 17 slices

Ingredients

2/3 cup golden flax seed meal

1 cup coconut flour

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/4 cup sesame seeds

1/4 cup chia seeds

1 1/2 tablespoon baking powder

1/4 cup hemp seeds

12 eggs, large

1 teaspoon salt

3/4 cup (melt) solid butter

Preparation

1. Heat up oven to 325ºF. Prepare a parchment paper lined 4.5-by-8.5" loaf pan, with extra parchment paper over pan sides. Add sea salt, baking powder, hemp seeds, chia seeds, sesame seeds, sunflower seeds, pumpkin seeds, flax seed meal and coconut flour into a big bowl and stir to combine.

2. Add the melted butter into the flour-seed bowl and stir until an even and crumbly consistency is reached. Break eggs into a separate big bowl and beat until egg volume is increased, using a hand mixer on High. Fold the beaten eggs into the mixture and let batter sit until thickened. Pour batter into the prepared loaf pan.

3. Use clean hands to make a rounded top before transferring into the preheated oven. Bake until bread top is browned, for about 50 minutes. Tent bread with foil and bake until internal temp of the bread reaches 170ºF, for 15-25 more minutes. Let bread sit in the loaf pan to cool.

4. Run knife around bread loaf edges to loosen and remove with the overlaying parchment paper. Store in a cool dry place for 2-3 days.

Nutrition/Serving

Calories 232 kcal, Dietary Fiber 4g, Net Carbs 3g, Protein 9g, Fat 18g

Zucchini Choco Muffins

Prep Time: 10 minutes Cook Time: 35 minutes Serves: 12 servings

Ingredients

1/2 cup erythritol

3/4 cup coconut flour

1/4 teaspoon salt

2 teaspoons baking powder

6 eggs, large

2 cups grated zucchini

2/3 cup (melt) solid coconut oil

1/2 teaspoon vanilla extract

1/2 cup dark chocolate chips, no-sugar added

Preparation

1. Heat up oven to 350ºF. Prepare a parchment paper lined 12 cup muffin pan. Add baking powder, erythritol, coconut flour and salt into a big bowl and stir to combine. Add the vanilla, eggs and shredded zucchini into the flour mixture and stir to combine. Add the melted coconut oil and stir until batter consistency is smooth.

2. Fold in the dark chocolate chips until incorporated and let batter rest until thickened, for 5 minutes. Scoop batter into each muffin cup until almost full. Move muffin pan into the preheated given and bake until muffin tops are firm and golden, for about 35 minutes. Let sit to cool and move to a wire rack until wholly cool.

3. For meal prep, pack in well lidded containers and refrigerate for up to 5 days.

Nutrition/Serving

Calories 181 kcal, Dietary Fiber 4g, Net Carbs 4g, Protein 5g, Fat 15g

Almond Flour Bread

Prep Time: 5 minutes Cook Time: 2 minutes Serves: 1 serving

Ingredients

3 tablespoons almond flour, blanched

1 tablespoon (melt) butter

1/2 teaspoon baking powder

1 teaspoon psyllium husk powder

1 egg, large

1 pinch salt

Preparation

1. Add melted butter into a small glass box container. In the meantime, add baking powder, psyllium husk powder, almond flour and sea salt into a small bowl and stir until combined. Add the flour mixture into the butter and combine Crack egg into the batter in the glass box and whisk until a smooth consistency is reached.

2. Spread top of the batter with the back end of a spatula. Heat up oven to 350ºF. Place container into the preheated oven and bake until firm, for 15 minutes. Run knife around bread edges to loosen and remove with the overlaying parchment paper. Store in a cool dry place for 2-3 days

Nutrition/Serving

Calories 150 kcal, Dietary Fiber 2g, Net Carbs 1g, Protein 5g, Fat 13g

Feta Avocado Frittata

Prep Time: 5 minutes Cook Time: 12 minutes Serves: 6 servings

Ingredients

1/2 cup provolone cheese, grated

2 ounces feta cheese, crumbled

8 (well beaten) eggs

1/4 cup green onion, sliced

2 teaspoons avocado oil

2 tbsp almond milk

Ground black pepper

1/2 teaspoon spike seasoning

1 (sliced lengthways) avocado, large

Preparation

1. Add almond milk and eggs into a bowl and beat until well combined. Set an oven rack 4-5" under broiler and heat up the broiler. Add avocado oil into a cast iron skillet over med-low heat. Add eggs into the hot skillet and sprinkle with ground black pepper and spike seasoning.

2. Cook until egg edges are just cooked, for 2 minutes. Add green onion slices and provolone pieces into the egg mixture and cook until eggs are midway cooked, for 5 more minutes. Note: If eggs are cooking too fast, adjust heat to low heat. Add in the feta cheese and slices of avocado into the egg mixture.

3. Place lid over skillet and cook until cheese is just melted and eggs are almost well cooked, for 3 more minutes. Take off lid and place under a broiler until frittata top is finely browned, cheese is melted and eggs are set, for 2 minutes.

4. For meal prep, pack in well lidded containers and refrigerate for 3-4 days. Reheat in a microwave on power level 5, wrapped in damp paper towel, for 20-30 seconds.

Nutrition/Serving

Calories 189 kcal, Total Fat 16.4g, Net Carbs 1.8g, Protein 13.1g

Sesame Bread Rolls

Prep Time: 10 minutes Cook Time: 50 minutes Serves: 6 servings

Ingredients

1¼ cups almond flour

5 tablespoons ground psyllium husk powder

1 teaspoon sea salt

2 teaspoons baking