Jolene Daisy - Keto Meal Plan

Keto

Meal Plan

21-Day Ketogenic Diet Weight Loss Challenge with 85 Low-Carb High-Fat Keto Recipes

(Under 1400 Calories per Day)

Jolene Daisy

Written by: Jolene Daisy

Copyright 2018

All rights reserved.

All rights Reserved. No part of this publication or the information in it may be quoted from or reproduced in any form by means such as printing, scanning, photocopying or otherwise without prior written permission of the copyright holder.

Disclaimer and Terms of Use:

Effort has been made to ensure that the information in this book is accurate and complete, however, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and internet. The Author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.

Please always consult a licensed professional before making changes to your lifestyle or diet.

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Table of Contents

A Keto diet is a diet that is very low in carbs (5%), moderate in protein (25-35%) and high in healthy fats (60-70%).

When following the Ketogenic diet, your body goes into a state of ketosis. This means that your body stops using glucose from carbs as its primary energy source and takes fats as the alternative. Your body transforms fats into ketones, which become the primary energy source.

First of all, glucose and blood sugar stored in the body are depleted. Therefore, a low-carb Keto diet is the valid way to improve health for people with diabetes and prediabetes.

Secondly, reducing excess body fat leads to weight loss.

Thirdly, on Keto, you will feel an increase in your energy level. Concentration and memory will also improve.

On Keto, you can eat foods low in carbohydrates. Let's classify the basic foods.

Healthy fats : butter, ghee, cocoa butter, olive oil, coconut oil.

All kinds of high-fat cheeses : parmesan, mozzarella, cheddar, cream cheese, etc.

Eggs are low carb, and this product is one of the basic on Keto.

Meat and poultry are also the essential food on Keto. Always choose dark high-fat meat: beef, pork, lamb, turkey, chicken. Sausage and bacon are also suitable for keto. Important - you have to keep track of protein intake so as not to get out of ketosis.

Fish and seafood rich in omega-3: salmon, tuna, catfish, shellfish.

Nuts and seeds : almond, walnut, peanut, hazelnut, pecan, sesame etc.

As for vegetables , you should eat those that are grown above the ground, as root crops contain many carbohydrates. Some veggies you can eat on Keto: broccoli, celery, spinach, asparagus, zucchini, arugula, cauliflower, tomato, cabbage, broccoli, green beans, Brussels sprouts, kohlrabi, kale, lettuce, cucumber, pepper.

Low-carb fruits and berries : avocado, and in limited quantity lemon, clementine, blackberry, raspberry.

Sauces : mayonnaise (better homemade), high-fat sour cream, heavy cream.

In a few words, on Keto, you cannot eat high-carbs foods: all kinds of sweeteners and sugars, high-carb fruits, milk, grains and starches, legumes, tubers.

This book contains 21-days Keto weight loss meal plan based on 1400 calories per day and 85 low-carb high-fat recipes that will keep your body in ketosis. Following the proposed meal plan, you will definitely lose weight, even if you are not sport-friendly.

Consequently, this book will help you not only lose weight, but also improve your health, immunity, feel full of energy and love of life.

Reap the benefits of the Ketogenic diet to lose weight and enjoy well-being!

Prep time : 3 min | Cooking time : 3 min | Servings : 1

If youre a commuter and like bites, then try these 6 minutes keto muffins. They are tasty and healthy and will help maintain your ketosis all day.

Ingredients:

• 1 egg
• 1 tbsp coconut oil
• 2 tbsp almond flour
• 1 tbsp almond milk
• 1 tbsp cheddar cheese, grated
• tsp baking soda
• tsp salt

Directions:

1. Using coconut oil, grease your ramekin dish.

1. Mix all the ingredients in a mug using a fork. Ensure the mixture is lump free.
2. Now put your muffin dough in the ramekin dish and cook for 3 minutes using a microwave on medium-high temperature.
3. Remove when cooked and decorate with parsley.
4. Serve and enjoy!

Nutritional Info (per serving):

Calories 357; Fat 30.5 g; Fiber 6.3 g; Carbs 11.3 g; Protein 17.6 g; Sodium 912 mg

Prep time : 9 min | Cooking time : 25 min | Servings : 4

Besides being tender, full of flavor and easy to make, this steak with mushroom gravy is low on carbs and very nutritious. It is truly irresistible. Thus, a good keto lunch meal.

Ingredients:

• 16-oz pork flat iron steak
• cup balsamic vinegar
• 2 tbsp avocado oil or olive oil
• 1 onion, sliced
• 4 oz Cremini mushrooms, sliced
• 2 garlic cloves, minced
• tsp salt
• tsp ground black pepper
• 1 tsp Italian seasoning
• tsp onion powder
• tsp red pepper flakes

For the Lettuce Salad:

• 1 orange bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 avocado, peeled and diced
• 1 cup romaine lettuce, chopped
• 3 oz sun-dried tomatoes
• tsp salt
• 2 tbsp olive oil

Directions:

1. Slice the pork steak into about inches thick slices and toss them in the balsamic vinegar. Ensure the slices are fully covered by the vinegar.

1. Using low-medium heat, heat the avocado oil in a large saucepan.
2. Then, add onion, mushrooms, garlic, salt, and ground black pepper. Cook for 8 minutes until the mushrooms and onions have caramelized.
3. Arrange the slices of the pork steak in a single layer on your broiling pan.
4. Mix your Italian seasoning, onion powder, and red pepper flakes.
5. Then sprinkle the above mixture on top of your steaks and broil for 7 minutes.
6. Turn steak slices to the other side, top with mushrooms mixture and cook another 5-7 minutes.
7. Combine the bell peppers, avocado, romaine lettuce and sun-dried tomatoes in a large bowl to make a salad. Season with salt and olive oil.
8. Serve and enjoy!

Nutritional Info (per serving):