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    Ketogenic Meal Plan: 60 Days Keto Meal Plan for Beginners in 2020, with Delicious, Simple, and Healthy Meals To Prep and Go!
    Ketogenic Meal Plan: 60 Days Keto Meal Plan for Beginners in 2020, with Delicious, Simple, and Healthy Meals To Prep and Go!
    Ketogenic Meal Plan: 60 Days Keto Meal Plan for Beginners in 2020, with Delicious, Simple, and Healthy Meals To Prep and Go!
    Ebook403 pages3 hours

    Ketogenic Meal Plan: 60 Days Keto Meal Plan for Beginners in 2020, with Delicious, Simple, and Healthy Meals To Prep and Go!

    By Allyson C. Naquin

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    Read preview

    About this ebook

    Have you tried countless diets in attempt to lose weight with no avail?

    Are you struggling with weight-gain, fatigue, and overall poor quality of health?

     

    If so, you are about to be amazed as this Ketogenic Diet Meal Plan Cookbook is about to turn that view upside down. The truth is getting healthy does not have to be a hectic process at all. In fact, you can achieve this with just a few simple lifestyle tweaks.

    Of course, everyone is different, and the Keto Diet takes this into account as it is 100% customizable as long as you have the basics down, and what's even better is that you can combine this delicious lifestyle with Meal Planning techniques that will not only save you time but also largely help you cut back on that ever-growing grocery list. Still a little baffled? Don't worry, that is where we come in.

     

    In this book Keto Meal Plan Cookbook, you will get:

    • A breakdown of Keto Meal Plans
    • A brief explanation, and guide to the Keto lifestyle
    • 105 delicious Keto Meal Plan recipes with easy instructions
    • A30 Days Meal Plan for you and your family
    • Nutritional breakdown of the number of calories, fat, protein, and carbs that they will add to your diet.

    And so much more!

     

    Benefits of Embarking on the Essential Keto Diet Plan Include:

    • Enhanced Fat-Burning and Weight Loss
    • Reduction in Blood-Sugar Level and Insulin Resistance
    • Lower Cholesterol Levels
    • Improved Quality of Life
    • Increased Levels of Energy
    • Lower Carb and Calorie Intake
    • Increased Resting Metabolism
    • Sustained Energy Throughout the Day Without Dips
    • And A Whole Other List of Positive Benefits!

     

    Let's Not Wait Any Longer!

    Scroll Up and Click the Buy Now Button to get this book TODAY for a Healthier You!

    LanguageEnglish
    PublisherAllyson C. Naquin
    Release dateJun 4, 2020
    ISBN9781393347033
    Ketogenic Meal Plan: 60 Days Keto Meal Plan for Beginners in 2020, with Delicious, Simple, and Healthy Meals To Prep and Go!

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      Book preview

      Ketogenic Meal Plan - Allyson C. Naquin

      Ketogenic Meal Plan

      60 Days Keto Meal Plan for Beginners in 2020, with Delicious, Simple, And Healthy Meals To Prep and Go!

      Written By

      Allyson C. Naquin

      © Copyright 2020 - All rights reserved. 

      The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

      Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.

      Legal Notice:

      This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

      Disclaimer Notice:

      Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

      By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of the information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.

      Table of Contents

      Introduction

      Chapter 1: Understanding Meal Prep

      1. Exploring the Meal Prepping Concept

      2. Why should one Meal Prep?

      3. Preparing your Kitchen For Meal Prepping

      4. The Different Time Saving Cooking Methods

      5. Amazing Meal Prep Ideas

      6. Common Mistakes To Avoid

      7. Food Safety

      8. Simple guideline to cover and wrap your meat

      9. A Note on Sanitation

      10. Tips to Prevent Cross-Contamination

      11. FAQ

      Chapter 2: A Step By Step Guide To Creating A Meal Plan

      12. Step 1: Choosing A Day

      13. Step 2: Choose your meals

      14. Step 3: Equipment and Shopping List

      15. Step 4: The Process

      16. Sample 28 days meal plan

      Chapter 3: The Recipes Galore

      1. White Pizza Frittata

      2. Blistered Beans And Almonds

      3. Crispy Sesame Bread

      4. Delicious Lemon Broccoli

      5. Lightly Sautéed Mushrooms

      6. The Perfect Mini Pancake

      7. Cool Collard Greens

      8. Healthy Sausage And Pepper Soup

      9. No Fuss Pumpkin Fudge

      10. Vegetable Casserole

      11. Spiralized Zucchini Salad From Asia

      12. Extra Delicious Fried Cakes

      13. Asian Cucumber Salad

      14. Skirt Steak And Cilantro Lime

      15. Stirred Cabbage Fry

      16. Delightfully Crusted Salmon Dish

      17. Easy To Make Shrimp Curry

      18. Generous Popper Mug Cake

      19. Salmon And Sesame Glazed Ginger

      20. Cinnamon Chocolate Smoothie

      21. Fancy Brownie

      22. Very Low Carb Chicken Satay

      23. Spicy Hot Chicken Pepper Soup

      24. Parsley And Garlic Chicken Breast

      25. Healthy Green Low- Carb Smoothie

      26. Cinnamon And Almond Butter Smoothie

      27. Sausage Casserole

      28. Peanut Butter Chocolate Bites

      29. Cheesy Tuna Bites

      30. Effective Low-Carb Sushi

      31. Amazing Zucchini Boat

      32. Caprese Salad

      33. Hot Chili Soup

      34. Relaxing Garlic Kale

      35. Wild Pumpkin Shrooms

      36. Keto And Tomato Tart

      37. Vegan Hemp Yogurt

      38. Low Carb Pumpkin Risotto

      39. Evergreen Healthy Squash

      40. Thai Low Carb Pad Thai

      41. Cabbage Cole Slaw

      42. Healthy Caesar Salad

      43. Scallion Pancakes

      44. Supreme Crack Slaw

      45. Creamy Broccoli Soup

      46. Cinnamon Chocolate Smoothie

      47. Spicy Enchilada Macaroni

      48. Very Smooth Chili Coconut And Faux Rice

      49. Epic Borscht

      50. Credible Spaghetti Squash

      51. Supreme Mushroom Cream Soup

      52. Tofu Bok hoy Salad

      53. Spicy Red Coconut Curry

      54. Subtle Roasted Pepper Soup

      55. Simple Cleansing Avocado Salad And Cilantro

      56. Yummy Mac And Cheese With A Healthy Vegan Sauce

      57. Extreme Zucchini Saute

      58. Mung Bean Faux Meatballs

      59. Watermelon And Ice Salad

      60. Charred Up Garlic Artichokes

      61. Apple Flatbread

      62. Early Morning Brownie Muffin

      63. Ham Stromboli

      64. The Ultimate Reversed Bacon Burger

      65. Pumpkin Carbonara

      66. Mouth Watering Cheesy Bites

      67. Supreme Cloud Breads

      68. Extremely Refreshing Blueberry Smoothie

      69. Everybody Loves A Pork Bite

      70. Crazy Bacon Burger Bombs

      71. Amaretto Cookies

      72. Easy McGriddle Casserole

      73. Simple Small Time Kimchi

      74. Sausage And Cheese Bowl

      75. Specially Made Strawberry Milkshake

      76. Personal Pan Pizza

      77. Feisty Chocolate And Peanut Tarts

      78. Juicy Pumpkin Spice Cakes

      79. No-Big Deal Raspberry Popsicle

      80. Mighty Cloud 9 Cakes

      81. Poppy Seed Cupcake

      82. Sensible Orange And Coconut Creamsicle

      83. Pizza Fat Bombs

      84. Spring Salad For Every Occasion

      85. Special Chicken Roulade With Gruyere And Sage

      86. Extremely Satisfying Crunchy Cauliflower Fried Rice

      87. Bling Bling Turkey Balls

      88. Simple And Smooth Pancake Donuts

      89. Caramel Pork Rind Cereal

      90. Cardamom Pumpkin Donuts

      Chapter 4: Ketogenic Dieting

      Chapter 5 - Defining the Ketogenic Diet

      91. How Does the Ketogenic Diet Work?

      92. Ketogenic Diets Cause Regulated Blood Sugar Levels and Minimal Insulin Peaks

      93. How to Succeed on a Keto Diet

      94. How Do You Know You’re on Track with Your Keto Diet?

      Chapter 6 - Meal Prepping & it’s Benefits

      95. Top Tips for Adding Keto Meal Prep into Your Lifestyle

      96. How to Save Time & Money with Meal Prepping

      97. Maintaining the Integrity of You Meals During Meal Prep

      Chapter 7 - Ketogenic Breakfast Recipes

      Mexican Scrambled Eggs

      Fennel Quiche

      Cheesy Egg Muffins

      Coconut Flour Spinach Casserole

      Caprese Omelet

      Eggs with Garlic in Avocado Hole

      Easy Pancakes

      Low Carb Coconut Cream & Berries

      Brown Hash with Zucchini

      Breakfast Crepes

      Almond Flour Pancakes

      Coconut Flour French Toast

      Chapter 8 - Ketogenic Soup & Salads

      Broccoli Cheese Soup

      Creamy Tomato – Basil Soup

      Taco Soup

      Veggie Salad with Bacon

      Cheesy Roasted Brussel Sprouts Salad

      Lettuce Ground Beef Salad

      Creamy Kale Salad

      Avocado with Broccoli and Zucchini Salad

      Roasted Bell Pepper Salad

      Dijon Mustard Cauliflower Salad

      Chicken Salad with Champagne Vinegar

      Cherry Tomatoes Tilapia Salad

      Chapter 9 - Ketogenic Side Dishes, Snacks & Appetizers

      Shredded Brussels Sprouts With Bacon

      Slow Cooked Mushrooms

      Smooth Cauliflower Mash

      Grilled Mediterranean Vegetables

      Cauli-Pizza Tartlets

      Broccoli Patties

      Creamy Lemon Rice

      Garlic & Herb Cauliflower

      Zucchini Fries

      Broccoli with Blue Cheese Sauce

      Braised Cabbage with Bacon

      Chapter 10 - Ketogenic Fish & Seafood

      Fish Taco Bowl

      Salmon Quesadilla

      Baked Lemon-Butter Fish

      Scallops with Creamy Bacon Sauce

      Creamy Dill Salmon

      Parmesan-Garlic Salmon with Asparagus

      Garlic Butter Shrimp

      Shrimp and Avocado Lettuce Cups

      Pork Rind Salmon Cakes

      Seared-Salmon Shirataki Rice Bowls

      Halibut with Chili and Smoked Paprika

      Catfish Bites

      Fried Shrimp Tails

      Bacon Shrimps

      Crab Mushrooms

      Keto Crab Cakes

      Tuna Boards

      Keto Salmon Pie

      Salmon Casserole

      Air Fried Lobster Tails

      Chapter 11 - Ketogenic Poultry Recipes

      Crunchy Chicken Milanese

      Braised Chicken Thighs with Kalamata Olives

      Garlic-Parmesan Chicken Wings

      Chicken Skewers with Peanut Sauce

      Parmesan Baked Chicken

      Cheesy Bacon and Broccoli Chicken

      Chicken Quesadilla

      Buttery Garlic Chicken

      Creamy Slow-Cooker Chicken

      Baked Garlic and Paprika Chicken Legs

      Chicken Curry with Masala

      Chapter 12 - Ketogenic Pork & Beef Recipes

      Slow-Cooker Barbecue Ribs

      Steak Bibimbap

      Sesame Pork and Green Beans

      Pork Burgers with Sriracha Mayo

      Parmesan Pork Chops and Roasted Asparagus

      Barbacoa Beef Roast

      Beef and Broccoli Roast

      Kalua Pork with Cabbage

      Beef and Bell Pepper

      Skirt Steak with Chimichurri Sauce

      Chapter 13 - Ketogenic Sauces & Dressings

      Green Goddess Dressing

      Sriracha Mayo

      Garlic Aioli

      Avocado Mayo

      Caesar Dressing

      Alfredo Sauce

      Chunky Blue Cheese Dressing

      Peanut Sauce

      Avocado-Lime Crema

      Tzatziki

      Chapter 14 - Keto Dessert, Smoothies & Fat Bombs

      Lemonade Fat Bomb

      Chocolate Shake

      Peanut Butter Fat Bomb

      Fudge Ice Pops

      Cheesecake Bites Without the Crust

      Orange Cream Float

      Strawberry Cheesecake Mousse

      Strawberry Shake

      Root Beer Float

      Berry Cheesecake Fat Bomb

      Sweet Fat Bombs

      Chocolate Fat Bombs

      Savory Fat Bombs

      Coffee Fat Bombs

      Almond Butter Fat Bombs

      Blueberry Ketogenic Scones

      Berry Brownies with Cocoa Powder

      Ginger Biscotti with Chia Seeds

      Delicious Dark Chocolate Fudge

      Conclusion

      Introduction

      I would like to start off by expressing my utmost gratitude and appreciation to you and your kind gesture for purchasing and downloading my book.

      I have tried my very best to make sure that this extremely accessible to Meal Prep aficionados who like to learn how to lead a healthy lifestyle! 

      In doing so, I have divided the book into three parts. The first part of the book will help you to fully grasp the basic concepts of Meal Prepping, so if you are new to Meal Prepping, you will be able to master the techniques in no time, while the second part will teach you how you can build up your very own Meal Plan!

      And finally, the Third part is the recipe galore, where I present you 80+ absolutely healthy and heartwarming dishes that can be easily implemented to your Meal Prep plan with minimal effort. 

      I have tried my very best to keep the recipes short and as easy as possible to make! However, there might be some longer recipes, but those are particularly for individuals who like to experience a bit of Challenge! Don’t be alarmed as there are plenty of recipes for beginners as well!

      That being said, I welcome you to your amazing venture into the world of Meal Prepping! 

      God Bless!

      Chapter 1: Understanding Meal Prep

      There is a very well-known quote that has been hovering around the ears of men and weapon since the early days

      Failing to prepare, it Preparing to Fail

      Even though this sentence seems like a very simple collection of words, it actually holds a very deep and elaborate meaning.

      To explain, the sentence explicitly focuses on the fact that without proper preparation, it is pretty much confirmed that you won’t be able to win any battles of your life.

      And we are not talking about battles with guns and ammos! Rather, we are talking about the daily battles which we face.

      Going into an exam, going to give the next presidential speech and even deciding to go on a diet! Without proper preparation or practice, you are bound to fail in all of those.

      Please do pardon my slightly pessimistic intro! I am not talking about these just to discourage, rather, I want you to understand just how important preparation is to any victory.

      Incidentally,  the same concept is very much true when it comes to cooking!

      Meal Prepping is one of the most important, yet highly ignored aspect of any diet. And this is even more true for an individual who leads a very busy life and finds it rather difficult to take off some time in order to create healthy and edible meals.

      That being said, in this introductory chapter, I will be going through the basics of Meal Prep and teach you, how you can properly set up everything for your Meal Prep journey.

      1.  Exploring the Meal Prepping Concept

      Perhaps in the most simplest term, the main objective of Meal Prepping is to essentially create a blueprint of how you are going to conduct and incorporate the diet that you are following. Even if you are not following a diet! You can create a rough meal plan for the whole week.

      Dissecting the concept even further, we  are able to get the definition below:

      Meal Prepping is the process of planning what you are going to eat (and how you are going to make it) ahead of time.

      2.  Why should one Meal Prep?

      And if you are wondering as to why should pursue Meal Prep, well...

      It helps you to save a lot of money by allowing you to set up a rough estimate of your food budget ahead of time

      If allows you to stick to a healthy plan and eat as much healthy food as possible

      It minimizes food wastage

      It clears off the burden of What you should cook next and eases your mind, clearing it up of any food related stress.

      Prevent the wasting of time by letting you know exactly What you are going to eat and When.

      Help you avoid monotony in your daily meal by spicing up the routine from time to time.

      3.  Preparing your Kitchen For Meal Prepping

      If you are jumping into the world of Meal Prep for the first time you might feel a bit confused as how you should prepare your kitchen.

      These are some of the staple that you should keep around in your kitchen.

      Cutting Boards: Try to get boards that are made from solid materials such as plastic, glass, rubber or marble! These are mostly corrosion resistant and the non-porous surface makes it easier to clean them than wood.

      Tools and Equipment: the most basic ones include

      Measuring cups: Required to measure out spices and condiments.

      Various sized spoons: The multiple sized spoons will allow you to measure out small amounts of spices.

      Glass bowls and non-metallic containers: They are required for storing the meat alongside marinade.

      Packaging materials (mentioned above): The materials are mentioned above and they can be used to store the meat in the fridge.

      Kitchen and paper towels: These are required draining the meat.

      Cold Storage Space (fridge will suffice): Since the meats are required to be kept under 40 degree Fahrenheit, a fridge should be enough.

      Knives: Sharp knives should be used to slice the meat accordingly. While using the knife, you should keep the following in mind.

      Always make sure to use a sharp knife

      Never hold a knife under your arm or leave it under a piece of meat

      Always keep your knives within visible distance

      Always keep your knife point down

      Always cut down towards the cutting surface and away from your body

      Never allow children to toy with knives unattended

      Wash the knives while cutting different types of food

      Mesh glove for protection: Cutting the meat requires precision as you will be using a very sharp knife. The following types of glove should be kept in mind:

      Rubber gloves

      Butchering Gloves

      Mesh Glove

      Kitchen Scale for measurement: A kitchen scale will allow you to get accurate measurements of slightly pieces of meat and condiments.

      Internal Thermometer: A meat thermometer will help you to measure the internal temperature of the jerky to ensure that you are able to ensure that the jerky are ready.

      Baking Sheet: These are flat, rectangular metal pan that are used in oven, mainly for flat products such

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