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    The Keto Meal Plan Cookbook: Lose Weight and Feel Great While Saving Time and Money
    The Keto Meal Plan Cookbook: Lose Weight and Feel Great While Saving Time and Money
    The Keto Meal Plan Cookbook: Lose Weight and Feel Great While Saving Time and Money
    Ebook237 pages1 hour

    The Keto Meal Plan Cookbook: Lose Weight and Feel Great While Saving Time and Money

    By Lara Clevenger and Faith Gorsky

    ()

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    About this ebook

    75 Quick & Easy Low Carb, High-Fat Recipes for Your Health and Weight Loss Goals

    The ketogenic diet is available for everyone—even busy individuals who don’t think they have the time for it. It’s time to bust a myth: keto cooking can be quick, easy, budget-friendly, and absolutely delicious—with the help of a meal planning guide!
     
    Based on low-carb and high-fat principles, The Keto Meal Plan Cookbook will show you how to grocery shop, meal prep, and batch cook, while making a keto diet work for your personal health goals. Featuring seventy-five recipes that you can customize to fit your needs, whether it is weight loss, weight maintenance, weight gain, or overall health and well-being, The Keto Meal Plan Cookbook outlines a twelve-week diet plan and menu with calorie levels between 1400–1700 kcals for anyone who wants to heal their bodies but who don’t know where to start.
     
    Learn what a ketogenic diet is, which foods are keto-friendly and which to limit, how to meal prep smartly and in bulk to minimize cook time on busy days, how to repurpose leftovers into new meals, which are the best and most affordable foods to keep stocked in your kitchen, and how to make keto versions of your favorite comfort foods. Whip up nutrient-dense breakfast, lunch, dinner, desserts, drinks, and snacks to promote ketosis such as:
     
    • Lemon Blackberry Chia Pudding
    • Taco Salads
    • Turkey Thai Lettuce Wraps
    • Bun-less Philly Cheesesteak
    • Mozzarella-Smothered Meatballs with Zoodles
    • Tuna Melt Casserole with Carrot and Celery
    • Almond Mocha Fat Bomb
    • Chocolate Avocado Fudge-sicles
    • Bulletproof Matcha Drink
    • Keto Trail Mix
    • And More!
    LanguageEnglish
    PublisherSkyhorse
    Release dateMar 3, 2020
    ISBN9781510749061
    The Keto Meal Plan Cookbook: Lose Weight and Feel Great While Saving Time and Money
    Author

    Lara Clevenger

    Lara Clevenger is a registered dietitian nutritionist, personal trainer, and keto coach; she has her own food blog at LaraClevenger.com, which is also widely popular across Twitter, Pinterest, and Instagram. Lara and coauthor Faith Gorsky, known for their beautiful photography and delicious, family-friendly recipes, formed TheKetoQueens.com to simplify and demystify the ketogenic diet for real world success and health.

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      Book preview

      The Keto Meal Plan Cookbook - Lara Clevenger

      Copyright © 2020 by Lara Clevenger and Faith Gorsky

      All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.

      Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.

      Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation.

      Visit our website at www.skyhorsepublishing.com.

      10 9 8 7 6 5 4 3 2 1

      Library of Congress Cataloging-in-Publication Data is available on file.

      Cover design by Daniel Brount

      Cover photo credit by Faith Gorsky

      Interior photographs by Faith Gorsky

      Print ISBN: 978-1-5107-4905-4

      Ebook ISBN: 978-1-5107-4906-1

      Printed in China

      Contents

      Introduction

      Keto Meal Prep Made Easy

      12-Week Menu Plan

      Grocery and Shopping List

      Recipes

      Breakfast

      Lunch & Dinner

      Snacks

      Fat Bombs

      Desserts

      Drinks

      About the Authors

      Conversion Charts

      Recipe List

      Index

      INTRODUCTION

      Why You Should Meal Prep

      One of the biggest factors that helps many of us succeed with our diet of choice, whether it is a ketogenic lifestyle or something else, is planning ahead. Because even though we start out with the best intentions, life happens! Like those evenings when you unexpectedly have to work late and there’s only thirty minutes to get one kid to soccer practice and the other kid to a music lesson; at this point, the drive-through window of the nearest fast-food place can start to look pretty good! But if you’re a meal planner and either have leftovers in the fridge or something you can quickly pull out of the freezer, you can easily get a nutritious meal on the dinner table for you and your family.

      And let’s get right to the point: some of the biggest reasons to plan and prep your meals are to save money and time, which meal prep allows! This book not only teaches you how to meal prep, but also takes the guesswork out of putting together a menu—we’ve already done that for you. All you have to do is follow it and start looking forward to home-cooked meals.

      Another perk that comes along with meal prep is reduced food waste because you’re only buying what you need and you’re making better use of leftovers.

      Last but not least, meal prep can be a great way to reach your health goals. When you plan ahead, you’ll know you’re putting healthy foods into your body! Planning, prepping, and eating nutrient-dense meals can more effectively help you to reach your weight loss and healthy living goals.

      Meal planning and meal prep might initially seem like an overwhelming task and a chore, but in the end, it will make your daily life run smoother and actually open up more free time in the long run. But before we dive into meal prep, first let’s talk a little bit about a ketogenic lifestyle and way of eating.

      Keto Basics

      What is keto? Keto is short for ketogenic, which in a nutshell refers to a state in which your body primarily uses ketones and fat for fuel instead of glucose and carbohydrates. How do we get into a ketogenic state? We do this by limiting our carbohydrate intake. You might be wondering, How many carbs can I have and still be keto? That depends on many different factors, including height, age, weight, activity level, metabolism, and chronic conditions. Typically, people can consume 5 to 10 percent of their calories from non-starchy carbohydrates and still stay in ketosis. Of course, this may change if you decide to binge and eat 10,000 calories—since that’s a huge quantity of food, 5 to 10 percent of those calories from carbs may kick you out of ketosis.

      A common question is: How much fat do I need to eat to be keto? This is based on the individual, too! Some people do fine with as little as 65 percent of calories from fat, while others need to consume upwards of 80 to 85 percent of calories from fat to feel their best. And if you’re using a keto diet to treat a disease like epilepsy, you may even be instructed to consume up to 90 percent of your calories from fat. Typically, the higher percentage of calories consumed from fat, the higher blood ketone levels are, and the higher your energy level and the better you feel. However, there does seem to be an upper limit when it comes to maintainability. The higher the fat percentage in a diet, the harder it might be to maintain because that means you’ll need to supplement your diet with lots of added fats, which can become tedious or boring.

      Another important question is: What about protein? Once you find your sweet spot with the right amount of carbs and fat to maintain ketosis, protein fills in the rest. Protein or amino acids are the building blocks of our cells. They are integral to preserving lean body mass, which correlates to our metabolism. Typically, the leaner body mass (or muscle mass) a person has, the faster their metabolism is, which affects how many calories a person can burn at rest. However, this may not be the case if you have a history of extreme dieting and you have lowered your resting metabolic rate, which is known as RMR (also known as metabolism).

      At this point, you might ask, Why would a person want to follow a keto diet? Many people turn to keto for weight loss when they hear their friends shouting from the rooftops about how it’s helped them lose weight. Well, weight loss is just one of the many benefits that you can reap from a ketogenic diet! Other benefits may include better blood work, sleep, skin, and digestion, as well as health improvements for those who suffer from anxiety and insulin resistance. Research is still

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