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    Keto Meal Prep: Easy, Healthy, and Wholesome Ketogenic Meals to Prep, Grab, and Go. Lose Weight, Save Time, and Feel Your Best on the Ketogenic Diet
    Keto Meal Prep: Easy, Healthy, and Wholesome Ketogenic Meals to Prep, Grab, and Go. Lose Weight, Save Time, and Feel Your Best on the Ketogenic Diet
    Keto Meal Prep: Easy, Healthy, and Wholesome Ketogenic Meals to Prep, Grab, and Go. Lose Weight, Save Time, and Feel Your Best on the Ketogenic Diet
    Ebook200 pages1 hour

    Keto Meal Prep: Easy, Healthy, and Wholesome Ketogenic Meals to Prep, Grab, and Go. Lose Weight, Save Time, and Feel Your Best on the Ketogenic Diet

    By Brad Clark

    ()

    Read preview

    About this ebook

    You Are 1 Click Away From Discovering How You Can Effortlessly Lose Weight, Save Time And Make Following The Keto Diet As Easy As ABC With Ready To Go Meals!

     

    The keto diet is very effective in bringing about different benefits, including weight loss, improving heart health, fighting epileptic seizures, improving brain functioning and many others.

     

    Although there is a vast amount of resources about the diet, including delicious recipes, information on how the diet works and much more, many people still have a hard time putting all the 'theory' into action.

     

    Think about it; you may know what to eat, what to avoid, a number of recipes you can prepare while on the keto diet and much more but if you can't take action following this information (possibly because it feels overwhelming), you need something more specific and straightforward.

    How then do you put the information in a way that you can act on it NOW to start the journey to sustainable weight loss?

    Simple; your meal prep!

     

    Imagine not having to guess what you will eat for breakfast, lunch and dinner from Monday through Sunday, and having ready to eat meals that you can simply pick from your fridge or freezer….

     

    Do you think you would even be thinking of buying takeout on your way home after a long, stressful day at work?

    Without doubt, you wouldn't.

     

    When you know that all you have to do is to warm the food in the microwave or do quick cooking using ingredients that you've already prepared, following the keto diet would definitely be as easy as ABC. Literally!

    And this book will show you exactly how to remove all the difficulty and challenges that you've ever faced with a keto diet by showing you the art and science of keto meal prepping!

     

    In this book, you will learn:

    • The basics of the keto diet, including what it is, what it entails, its goal, how it works, its history, the science behind it etc.
    • How to optimize your macronutrient intake in keto for massive effortless weight loss
    • How to get into optimal ketosis the easy way
    • The foods to eat and foods to avoid while on the keto diet
    • How to decide if keto is the right diet for you
    • The ins and outs of meal planning and meal prepping in the keto diet
    • How to meal prep from scratch while on the keto diet
    • Powerful tips that will make your meal prepping exercise a massive success
    • What you need to have for effective meal prepping
    • How to store food the right way to ensure nothing goes to waste
    • How to know when you are getting into ketosis, dealing with 'effects' of getting into ketosis and more
    • Answers to many of the frequently asked questions about the keto diet
    • When to supplement and how exactly to go about supplementing
    • Delicious Ketogenic diet recipes that will turn on 24/7 fat burning
    • 30 day meal plan that will translate everything into powerful action
    • And much more!

    Even if you are new to the keto diet but have wanted to follow it, you are in luck because the book starts from the basics going deep into the world of meal prepping and more!

     

    Are you ready for a change?

     

    Click Buy Now With 1-Click or Buy Now to get started!

    LanguageEnglish
    PublisherBrad Clark
    Release dateJun 13, 2020
    ISBN9781393775690
    Keto Meal Prep: Easy, Healthy, and Wholesome Ketogenic Meals to Prep, Grab, and Go. Lose Weight, Save Time, and Feel Your Best on the Ketogenic Diet

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      Book preview

      Keto Meal Prep - Brad Clark

      Keto Meal Prep

      Easy, Healthy, and Wholesome Ketogenic Meals to Prep, Grab, and Go. Lose Weight, Save Time, and Feel Your Best on the Ketogenic Diet

      ––––––––

      By

      Brad Clark

      © Copyright 2019 - 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. It 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, 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, that are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

      Table of Contents

      Introduction

      Chapter 1: What Is the Ketogenic Diet?

      Keto and Weight Loss

      The Science of Keto and How It Affects the Body

      Is Keto the Diet for Me?

      Chapter 2: The Good, the Bad, and the Tips You Can’t Go Without

      Pros

      Cons

      Mistakes We Make on Keto

      Chapter 3: Keto-Centric Macronutrients

      What Is a Macronutrient?

      Why Use Macros?

      Chapter 4: How to Calculate Your Macros

      Basal Metabolic Rate

      Mifflin-Jeor Calculation

      Calculating for weight loss:

      Keto macros:

      How do I get from calories to grams?

      Chapter 5: Meal Planning How-to

      What Is Meal Planning, Exactly?

      Tips and Tricks for Meal Planning Keto from Scratch:

      Meal Prep Tips

      Types of Meal Prep

      Chapter 6: Kitchen Must-Haves

      Tools and Equipment

      Pantry: Non-Perishables

      Pantry: Perishables

      How to Properly Store Prepared Foods

      Fridge:

      Freezer:

      Chapter 7: What Can and Can’t I Eat?

      ‘Green’ Food List

      ‘Red’ Food List

      Chapter 8: FAQ

      How Long Can I Safely Stay on The Ketogenic Diet?

      Getting Used to the Amount of Fat

      How Long Does It Take to Get into Ketosis?

      What Happens If I Eat More Than the Recommended Amount of Carbs?

      Should I Count Calories?

      Is High Calorie the Same as High Fat?

      How Much Weight Can I Safely Lose While on Keto?

      What About My Heart Health?

      What Is Keto Flu?

      Why Does Keto Flu Occur?

      How to Treat Keto Flu?

      What About Constipation During Keto?

      Should I Be Taking Supplements?

      Chapter 9: Recipes

      Breakfast

      Scrambled Eggs

      Pancakes

      Pumpkin Keto Flapjacks

      Breakfast Bites

      Courgetti and Bacon Muffins

      Breakfast Sandwich

      Nut Granola

      Lunch and Side Dishes

      Cauli-Mash

      Cheese and Chicken Lasagna

      Basic Keto-Friendly Pizza

      Avo-Bacon Salad

      Avo-Spinach and Walnut Salad

      Salad in a Jar

      Chicken Cabbage Wraps

      Tuna Salad

      Garlic Courgetti

      Pork Chops

      Spaghetti Squash Fritters

      Homemade Mayonnaise

      Marinara Sauce

      Garlic Butter

      Dinner

      Zucchini Alfredo

      Chicken Coconut Curry and Broccoli Rice

      Mushroom Risotto

      Mushroom Soup

      Cauliflower Soup

      Chicken Soup

      Beef Burgers

      Shepherd’s Pie

      Oven-Baked Chicken

      Stuffed Chicken Breast and Sauerkraut

      Salmon and Brussel Sprouts

      Dessert

      Strawberry Almond Muffins

      Coffee Cheesecake

      Nut Butter Fudge

      Chocolate Chip Cookies

      Smoothies and Snacks

      Spiced Almonds

      Seed Snack Bars

      Cheese Chips

      Choc-Mint Bites

      Crispy Chicken Strips

      Raspberry-Avo Smoothie

      Coffee Smoothie

      Blueberry Smoothie

      Chocolate Bark

      Avocado Snack

      Keto Bread

      Cloud Bread

      Basic Bread

      Chapter 10: Your 30-Day Easy-Start Meal Plan

      Day 1

      Day 2

      Day 3

      Day 4

      Day 5

      Day 6

      Day 7

      Day 8

      Day 9

      Day 10

      Day 11

      Day 12

      Day 13

      Day 14

      Day 15

      Day 16

      Day 17

      Day 18

      Day 19

      Day 20

      Day 21

      Day 22

      Day 23

      Day 24

      Day 25

      Day 26

      Day 27

      Day 28

      Day 29

      Day 30

      Conclusion

      Bibliography

      Introduction

      You can't out-train poor nutrition. That is true of anything, regardless of what diet you are following. If you want to truly lose weight, you need to make sure you are feeding your body well. Maybe you have heard the saying that your body is like a sports car. You wouldn’t put in any old fuel. So why not put the good stuff in from the start? The Ketogenic diet is one way to ensure you put in what is best for your body.

      When you start your journey on the Ketogenic diet, you will find a lot of confusing and conflicting information. Although some of it may be helpful, that helpful information tends to get lost in the noise. That’s where this book comes in. This book combines all the information you will ever need to be healthy and successful in your weight loss journey while following the Ketogenic diet.

      In this book, I will cover not only the science of Keto but also an in-depth look at where you could go wrong and how to fix it. In addition, at the end of this book, you will find a complete 30-day quick-start meal plan that will set you on the path to turn Keto into a life-long habit, complete with recipes for you to enjoy.

      As you work through this book, be sure to keep a food journal as well to ensure you track the foods you eat. Sometimes an extra meal sneaks in where we are the busiest, and we tend to lose track of it. Following a strict diet such as this one will require you to be completely honest with yourself. It only works if

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