Boyers - The Everything Keto Diet Meal Prep Cookbook

Dear Reader, One of the most common objections I hear to starting a keto diet is its too much work, and while I can definitely empathize with thatit does take more forethought, preparation, and calculations than other nutrition planstheres a viable solution. Meal prep. Now I know what youre thinking: Do I really need to spend the time meal prepping? Take it from someone whos been there before: the answer is yes. Especially when youre following a keto diet. The whole point of keto is to kick your body into ketosis and, unfortunately, sometimes all it takes to knock you out of that fat-burning state is one high-carbohydrate meal. If youre out and about with nothing to eat and you start to get hangry, youre significantly more likely to reach for whatever you can grab.

Hey, hunger can make you do crazy things! On the flip side, when you meal prep, you take away the unknowns, so to speak. You may spend a little more time getting organized, but youll always know that you have a perfectly balanced keto meal or snack ready to go. You wont have to wonder where your next meal is coming from and/or if youll be able to find something on the go. You wont have to skip a meal and spend the day hungry because you cant find anything that fits into your plan. And that peace of mind is worth the extra effort. Ease in, adjust, and learn as you go, and most importantly, have fun with it.

Wishing you a lifetime of laughter, health, and happiness. Lindsay Boyers, CHNC

These handy, accessible books give you all you need to tackle a difficult project, gain a new hobby, comprehend a fascinating topic, prepare for an exam, or even brush up on something you learned back in school but have since forgotten. You can choose to read an Everything book from cover to cover or just pick out the information you want from our four useful boxes: e-questions, e-facts, e-alerts, and e-ssentials. We give you everything you need to know on the subject, but throw in a lot of fun stuff along the way too. We now have more than 600 Everything books in print, spanning such wide-ranging categories as weddings, pregnancy, cooking, music instruction, foreign language, crafts, pets, New Age, and so much more. 57 Littlefield Street Avon, Massachusetts 02322 www.SimonandSchuster.com Copyright 2019 by Simon & Schuster, Inc. 57 Littlefield Street Avon, Massachusetts 02322 www.SimonandSchuster.com Copyright 2019 by Simon & Schuster, Inc.

All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For information address Adams Media Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020. An Everything Series Book. Everything and everything.com are registered trademarks of Simon & Schuster, Inc. First Adams Media trade paperback edition May 2019 ADAMS MEDIA and colophon are trademarks of Simon & Schuster. For information about special discounts for bulk purchases, please contact Simon & Schuster Special Sales at 1-866-506-1949 or .

The Simon & Schuster Speakers Bureau can bring authors to your live event. For more information or to book an event contact the Simon & Schuster Speakers Bureau at 1-866-248-3049 or visit our website at www.simonspeakers.com. Cover design by Erin Alexander Photographs by James Stefiuk Library of Congress Cataloging-in-Publication Data Names: Boyers, Lindsay, author. Title: The everything keto diet meal prep cookbook / Lindsay Boyers, CHNC. Description: Avon, Massachusetts: Adams Media, 2019. Series: Everything.

Includes index. Identifiers: LCCN 2018058741 | ISBN 9781507210451 (pb) | ISBN 9781507210468 (ebook) Subjects: LCSH: Ketogenic diet. | Reducing diets--Recipes. | Low-carbohydrate diet--Recipes. | BISAC: COOKING / Health & Healing / Low Carbohydrate. | COOKING / General. | LCGFT: Cookbooks. | LCGFT: Cookbooks.

Classification: LCC RM222.2 .B648247 2019 | DDC 641.5/6383--dc23 LC record available at https://lccn.loc.gov/2018058741 ISBN 978-1-5072-1045-1 ISBN 978-1-5072-1046-8 (ebook) Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters. Always follow safety and commonsense cooking protocols while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult. This book is intended as general information only and should not be used to diagnose or treat any health condition. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice.

The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting any of the suggestions in this book as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

To JWM. Thank you for changing my world. THE KETO DIET IS a powerful weight loss and health tool that is known for its ability to help your body burn fat, improve your blood sugar, reduce cravings, and improve brain function. THE KETO DIET IS a powerful weight loss and health tool that is known for its ability to help your body burn fat, improve your blood sugar, reduce cravings, and improve brain function.

Because it centers around regulating your macronutrient intake to put your body into a state of fat-burning ketosis, its important to make sure all your meals meet the required fat/protein/carbohydrate ratios, or your body will be forced out of ketosis. So whats the secret to staying on track? The answer is meal prep. Meal prepor planning out and cooking (or freezing) your meals in advanceis vital to your success on any diet, but it is especially important when you are following the keto diet. When you are following a keto lifestyle even one ill-prepared, high-carbohydrate meal can knock you off your path. But when you meal prep, you are guaranteed to always have a keto-friendly meal at your fingertips. In addition to all its great benefitslike saving time, saving money, always having something healthy to eat on handmeal prep has a lot of added value when youre on a keto diet.

Instead of scrambling to put something together at the last minute after getting home from work, youll have a meal ready to go. Instead of grabbing something while youre out and then whipping out your nutrition calculator to analyze your potential meals macronutrient breakdown, youll be able to just start eating, knowing that each meal is already perfectly balanced for you. To help make your #ketolife even easier, this book provides three hundred easy-to-prepare recipes (most of which have six servings) that use basic ingredients youll find in most well-stocked keto kitchens. Most of the recipes are also designed to freeze well. So, if youre cooking for one and/or you just want to double up on your meals to get ahead of the meal prep curve, you can store what you need in the refrigerator and then tuck the rest away in the freezer for convenient meals down the road. There are also some suggestions on how to store and reheat your meals.