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    Keto Meal Prep Cookbook for Beginners: A 14-Day Meal Plan with 100 Easy and Delicious Keto Meal Prep Recipes for a Healthy Body (Make-Ahead Meals, and Batch Cooking)
    Keto Meal Prep Cookbook for Beginners: A 14-Day Meal Plan with 100 Easy and Delicious Keto Meal Prep Recipes for a Healthy Body (Make-Ahead Meals, and Batch Cooking)
    Keto Meal Prep Cookbook for Beginners: A 14-Day Meal Plan with 100 Easy and Delicious Keto Meal Prep Recipes for a Healthy Body (Make-Ahead Meals, and Batch Cooking)
    Ebook258 pages1 hour

    Keto Meal Prep Cookbook for Beginners: A 14-Day Meal Plan with 100 Easy and Delicious Keto Meal Prep Recipes for a Healthy Body (Make-Ahead Meals, and Batch Cooking)

    By Harry Layton

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    About this ebook

    The ketogenic diet like several other health diets can be pretty restrictive, therefore limiting your options of what to eat on the keto diet. And so, the temptation of grabbing junks and eating store-bought meals can become very high without a plan. Planning, preparing and packaging your keto meals and snacks will ensure a successful ketogenic journey and help you reach nutritional ketosis. This book will teach you all you need to know and more, with 100 tasty and easy to cook recipes. You will find:

    A Kick Start Guide to Keto Meal Prepping
    Essential Pantry, Fridge and Freezer Staples 
    Equipment and Tools that are Useful for an Effortless Meal Prep
    A Meal Guide (What and What Not to Eat)
    Tips and Hack for Easy Ketogenic Meal Prep
    14-Day Meal Plan to Get You Started
    100 Easy and Delicious Recipes for a Healthy Body

    Planning and prepping your ketogenic meals will help you reach and remain in ketosis faster, and also help you achieve optimal health. Enjoy reading and cooking, and thanks for buying this book. Cheers.
     
    LanguageEnglish
    PublisherMaryPrice
    Release dateMar 18, 2020
    ISBN9788835388074
    Keto Meal Prep Cookbook for Beginners: A 14-Day Meal Plan with 100 Easy and Delicious Keto Meal Prep Recipes for a Healthy Body (Make-Ahead Meals, and Batch Cooking)

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      Book preview

      Keto Meal Prep Cookbook for Beginners - Harry Layton

      Sauce

      INTRODUCTION

      The keto diet is a low carb, high fat and moderate protein diet that can be slightly challenging. One of the goals of the keto diet is to reach ketosis. The body is said to have reached the ketosis state when fat is burned as the fuel as an alternative to glucose found in carbohydrates. Meal prepping on the keto diet will aid reaching your fitness and nutrition goals. Since sustenance in ketosis can be challenging, meal prepping your keto meals becomes a necessity.

      Only a few hours in a day or two is needed every week to cook meals that would be enough for the next week. Making and meal prepping each keto meal and snack will reduce cost, and stress, and also save you time. When your meals are prepped, you will not yield to the enticement of eating junks, pre-packaged and processed meals that are unhealthy. These unhealthy meals hinder the body from reaching the state of ketosis.

      This book contains 100 healthy, tasty and easy recipes. The meals you will cook from the recipes in this book will be tastier, healthier and better than restaurant-bought meals, and your body will be well nourished. Also, you will achieve healthy eating success without stress with the meal prep tips, hacks and tricks you will discover in this book. What's more, every recipe includes the main nutritional information needed to keep track of your macros.

      In this section, you will find a 14-day plan to start out planning your meals without stress. You can modify the meal plan as you get comfortable with meal preparation. Cheers.

      STARTER GUIDE

      Being intentional with planning your lifestyle and meals will aid achieving great success on the keto diet. The decision to do a little bit of work ahead will set you up for success on the keto diet. Meal prepping each keto meal and snack call for certain vital ingredients and important equipment. These ingredients and equipment will aid starting meal preparation effectively and without stress. 

      Essential Pantry Staples

      These staples should be kept on hand at all times for seamless meal prepping. These ingredients will be used repeatedly in several recipes and will prevent the extra journey to the grocery shop. Ingredients, such as: cocoa powder, keto sweeteners (including monk fruit or stevia), red wine vinegar, avocado oil, olive oil, coconut oil, baking powder and baking soda, almond flour, coconut flour, yellow or Dijon mustard, pumpkin pie spices, cinnamon, red pepper flakes, celery salt, garlic cloves and powder, herbs (such as parsley, oregano, thyme, cilantro, dill), salt and pepper, MCT oil powder, nut butters, seeds and nuts.

      Essential Freezer or Fridge Staples

      These ingredients should be stored in a refrigerator and be available for easy meal prep: coconut aminos, mayo, hot sauce, cream cheese, full-fat coconut milk or heavy cream, plain unsweetened yogurt or sour cream, ground beef, cheese, eggs, and butter.

      Valuable Equipment and Tools for an EffortlessMeal Prep

      These tools and equipment are needed for making easy and quick keto meals in the kitchen. These tools are reasonably priced and available, including: well-lidded meal prep containers, parchment paper, electric pressure cooker, slow cooker, high powered electric blender, food processor, and a quality chef knife.

      Other Valuable Equipment

      Despite the fact that these tools are not compulsory for meal prepping, they can make the process stress-free. These includes: cast iron skillet, kitchen scale, veggie spiralizer, handheld or immersion blender

      Meal Guide

      Since reaching ketosis is the goal on the keto diet. This meal guide will help make healthy decisions on what and what not to eat and drink on the keto diet.

      Healthy Foods

      These are healthy ketogenic foods that are low in carb, moderate in protein and high in fat. These foods are: almond flour, coconut flour, stevia, no-sugar spices (such as pepper, salt, cinnamon, garlic), herbs (such as dill, tarragon, cilantro, parsley), low carb vegetables (including, zucchini, cauliflower and dark leafy greens), healthy oil (such as avocado and olive oils), seeds, nuts, nut-based butters, fish and seafood, high quality ground beef, cheese, avocado and eggs. 

      Unhealthy Foods

      Some foods are unhealthy , while others are carb-loaded foods. These foods include: candy, juice, soda, grains, bread, pasta, high carb fruits (such as grapefruit, oranges, bananas, and apples) and potatoes.

      Tips and Hacks for Easy Ketogenic Meal Prep

      If done rightly, meal prepping your keto meals can become a stress-free task. There is no finite rule to meal prepping, everyone meal preps in their own way. The following tips will make your weekly meal prep easy. These basic principles of meal preparation will give you a strong start as you set out on your meal prepping journey.

      Decision Making

      It is no news that the keto diet emphasizes meals that are low carb, moderate protein and high fat. Hence, the need for a plan that will give you healthy keto meals all week long. The decisions that you make before and during meal prepping will determine your success.

      Pick a day in a week to plan and list out your meal plan for the coming week. Your plans should include breakfast, lunch, dinner, mid-day snacks, evening snacks and desserts for the entire week. Write out the recipes for every meal, group them and specify the needed ingredient per meal. You should also take into consideration the number of people that will eat each meal, and make a conscious decision whether or not to have leftover after every meal. Choose the day(s) for grocery shopping, and cooking the meals for each weekly meal cycle.

      Keep It Simple

      Keeping the whole meal prep process simple will aid your reaching monumental success on the diet. You should have the same meal more than once, prep easier recipes and avoid fancy meals. This will save your time, energy and aid faster cooking. Make some of the recipes in batches and enjoy leftovers, while saving time. Also, grouping and prepping recipes with similar ingredients will make shopping easier and cooking faster.

      List Compilation and Shopping for Groceries

      Writing out the specifics for each meal prep session helps staying organized and aids intelligent shopping. To build a useful shopping list, you need to jot down every ingredient from each recipe and the amount needed. Itemize the ingredients and categorize them for easier shopping. Buying only what is needed and sticking to your list is important. Also, avoid buying processed foods and

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