Jenny Castaneda - Easy Keto Meal Prep: 4 Weeks of Healthy Ketogenic Meals Plans with 100+ Simple Recipes for Any Day of the Week

First published in 2019 by Victory Belt Publishing Inc. Copyright 2019 Jenny Castaneda All rights reserved No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher. ISBN-13: 978-1-628603-86-6 The author is not a licensed practitioner, physician, or medical professional and offers no medical diagnoses, treatments, suggestions, or counseling. The information presented herein has not been evaluated by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program, and physicians should be informed of all nutritional changes.

The author claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein. Front and back cover photography by Will Wohlgezogen and Jenny Castaneda Lifestyle photos by Priscilla Caraveo Photography Cover design by Justin-Aaron Velasco Interior design and illustrations by Kat Lannom, Crizalie Olimpo, Eli San Juan, and Allan Santos Printed in Canada
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Enter Easy Keto Meal Prep. This comprehensive four-week meal prep guide provides you with an easy-to-follow game plan that will help you stock your refrigerator with nutrient-dense and tasty meals that you and your family can enjoy for a whole week. The recipes in this book use simple ingredients that are readily available at any grocery store. Designate one day a week as your dedicated meal-prep day (or pick two days if thats more convenient for you). On those days, you cook six or seven meals that you can mix and match. This means you arent eating the same thing for five straight days! (Because I want to eat the same meal the entire week, said no one ever.) Easy Keto Meal Prep contains four done-for-you plans, so you dont have to think about what to eat, create a grocery list, or plan your prep and cook days.

Following these four plans will help you get into the habit of preparing your meals weekly so you have enough food for breakfast, lunch, and dinner. The plans also include free meal days so you can still enjoy a meal out or plan for social events. Whether youre a keto newbie or a seasoned pro, Ive put together resources to help you succeed every week by making the recipes and plans super easy to understand and use. This makes sticking to your keto lifestyle more sustainable and enjoyable! I started meal prepping at the end of 2015 when my friends Diane Sanfilippo and Tony Kasandrinos and I decided to incorporate counting macros into our lifting and workout routines. Counting macros was tough, but prepping the majority of my meals ahead of time was fun. Before I knew it, I was doing it consistently on Sundays every week.

It never felt like work because I really enjoyed cooking and preparing the food. I shared my weekly videos on Snapchat and then transitioned to Instagram because I wanted to be able to share them with more people. Soon, I released my Four-Week Meal Prep Challenges, which were downloadable PDFs. They contained meal plans, grocery lists, and a game plan to follow. I had a private group of participants on Facebook who showed up each week for accountability and posted updates and photos about the meals theyd cooked by following the plans and recipes in the challenge. Everyone had a lot of fun and shared insight and feedback with fellow meal preppers.

In mid-2018, I decided to give keto a try, so I shifted the focus of my weekly meal prep videos on Instagram to keto meals. I wanted to continue my Four-Week Meal Prep Challenges, but I wondered, What if I turn it into a really good book resource and beef it up with all the information that I regularly share online? I got to work and experimented with recipes, developed meal plans with complementary flavors, and created detailed game plans that I knew would make meal prepping easy to do. I came up with a deep-dive guide that explains the purpose of each section of the done-for-you plans. If you came across this book because youre interested in keto or meal prepping (or both!), Id like to invite you to head over to my Instagram (@cookandsavor) to follow along with my Sunday weekly meal preps. Feel free to drop me a quick DM or comment on my latest post to say, Hey! and ask me any questions you have. I love one-on-one conversations, so dont be shy! If were already connected on Instagram and youre familiar with the recipes, videos, tips, and tricks that Ive regularly been sharing there, Im sure youll also enjoy cooking with Easy Keto Meal Prep!

Gone are the days of last-minute decisions about what to eat or feed the family for breakfast, lunch, or dinner because meal prepping puts nutrient-dense, ready-to-eat meals within arms reach. Meal prepping not only saves you money but also allows you to spend more time with your family. And the chances that youll make unhealthy food choices will be slim to none! I know youve been in a situation where youre on your way home from work or school, exhausted and so hungry, with no clue what to eat for dinner. Your body wants to be fed, so you detour to the nearest fast-food joint to grab something because you MUST. EAT. NOW.

Lets change that situation, shall we? What if you know that theres food ready to be eaten as soon as you get home? Youre tired and hungry, yes, but youre not in a panic trying to figure out what to eat; rather, youre mentally picturing the inside of your refrigerator, trying to decide which home-cooked meal you will heat up and eat in less than five minutes. Because you know this, you find it easier to drive past that fast-food joint on your way home. Why Is Meal Prepping Important? Here are the top three reasons why meal prepping is important: It saves time. It saves money. It leaves less opportunity for you to make unhealthy food choices. Theres just something about opening a fridge full of food that instantly makes you happy! Other meal preppers have told me that they like meal prepping because they can spend more time with the family on weeknights and because they have more time to relax and decompress at the end of the day.