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Faith Gorsky - Keto Power Bowls: Easy, Nutritious, Low-Carb, High-Fat Meals for Busy People

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Keto Power Bowls: Easy, Nutritious, Low-Carb, High-Fat Meals for Busy People
Author:
Faith Gorsky
Publisher:
Skyhorse
Genre:
Books / Home and family
Year:
2020
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4 / 5
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Eat Your Way to Health with 75 Quick and Easy and Gluten-Free LCHF Recipes for Busy People on a Keto Diet Keto power bowls are the perfect way to pack a ton of nutrition into a single balanced meal for busy individuals and families on a keto diet! High-quality proteins, healthy fats, and non-starchy fruits and vegetables are the base of these customizable bowls. Use bases like zucchini noodles, cauliflower rice, and stir-fry, and add a protein, flavorful sauce, and nutrient-dense sides for one-bowl meals that are satisfying, easy to whip up (and can be made ahead of time), budget-friendly, and crowd-pleasing! Featuring 75 easy-to-follow ketogenic recipes (that are also gluten-free and grain-free with no added sugar), Keto Power Bowls is for everyonebusy parents cooking for their families, singles who pack a healthy lunch for work, people who are trying to bulk up in the gym, and anyone who is short on time but doesnt want to sacrifice health. Learn to make breakfast, dinner, salad, soup, and desert bowls, as well as components like sauces and sides, with a variety of international flavors and dairy- and nut-free options:

Poached Eggs with Pan-Fried Summer Squash Turkey Sausage Breakfast Hash
Sweet and Sour Chicken Stir Fry
Rosemary Lamb Greek Meatballs with Creamy Cucumber Salad and Feta
Chipotle Lime Shrimp Cauliflower Rice Bowls
Classic Taco Salad Bowls
Thai Coconut Curry Bowls
Kiwi Raspberry Smoothie Bowls
And More!

Including information on how to meal prep power bowls, what a balanced meal looks like on a low-carb diet, how to swap out components to create new flavor profiles, and how to use power bowls to achieve different health goals (weight maintenance, weight loss, and weight gain), Keto Power Bowls is your ultimate guide for keto cooking and eating that will help you meet your macros.

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Keto Power Bowls Easy Nutritious Low-Carb High-Fat Meals for Busy People - photo 1

Copyright 2020 by Faith Gorsky - photo 2

Copyright 2020 by Faith Gorsky All rights reserved No part of this book may - photo 3

Copyright 2020 by Faith GorskyAll 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 .Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc. The way we achieve that is by lowering our carbohydrate intake, increasing our healthy fat intake, and eating a moderate amount of protein. Your personal health goals whether it is to gain weight, lose weight, or maintain your current weightwill determine your macronutrient levels, meaning what percentage of fat, protein, and carbohydrates you need to consume in order to maintain a state of nutritional ketosis.The factors that determine your macronutrient requirements are:GenderAgeHeightWeightActivity levelBody fat percentageHealth goals (i.e., to lose, maintain, or gain weight)The easiest, most efficient way to figure out your macronutrient requirements is to use a macronutrient calculator. If you do a simple Google search, you can find a plethora of free calculators online from reputable brands. On my website, www.TheKetoQueens.com , I have an entire post dedicated to reviewing various macronutritient calculators called Keto Macro Calculator Review.As a general rule of thumb, the macronutrient percentages for a ketogenic diet are as follows:60 to 75 percent of calories from fat15 to 30 percent of calories from protein5 to 10 percent of calories from carbohydratesOnce you know your bodys macronutrient requirements, you can start meal planning and plugging in foods to see how they fit into your eating regimen.What Does a Balanced Ketogenic Diet Look Like?Something to remember is that you dont have to follow your specific macronutrient percentages at each and every single meal, but rather for your meal plan for the entire day. However, with that being said, its often easier to stay on track with your macros if you at least generally follow the percentages for each macronutrient at most meals.So, what does a balanced meal look like?Contrary to popular belief, and the joke of so many memes that us keto-eaters only eat bacon, mayo, and heavy cream, the goal is to eat a variety of good quality fats, proteins, and low carbohydrate foods. We eat tons of low-carb vegetables and even some low-carb fruit!And it gets even better. Not only are we not deprived of fresh produce, but we dont have to limit ourselves to the same old grilled meat + steamed vegetables + butter formula. (I mean, grilled steak with buttered broccoli is delicious, but it gets a little boring after a while, right?!) A well-balanced, keto-friendly meal doesnt have to be boring, and you should never feel deprived.A balanced meal might consist of poached eggs (which provide protein and fat with minimal carbs) along with summer squash (the main source of carbohydrates in this meal) and turkey sausage (for protein) hash. Or it could be fish scampi (for protein) with garlic butter (the source of fat) zoodles (carbohydrates). Or, a balanced meal could come in the form of dessert! Maybe its a low-carb high-fat strawberry shortcake, with shortcake thats made with a base of nut flour (providing protein, fat, and carbohydrates) and topped with a dollop of whipped cream (for fat).The power bowl meals in this cookbook will provide a combination of healthy fat, protein, and carbohydrates that you can fit into your ketogenic meal plan. CHAPTER 2 Power Bowl Components Keto-Style Youll have tons of options when - photo 7

CHAPTER 2

Power Bowl Components, Keto-Style

Youll have tons of options when youre putting together a low-carb high-fat power bowl meal to help you meet your macronutrient requirements and stay in ketosis. Here are a few ideas (this is by no means a comprehensive list because that would be an entire book in itself!), many of which youll find recipes for in this cookbook, broken down by macronutrient type.Note that many foods provide more than one macronutrient and could technically be classified into two or even all three categories.

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