Kristian Mckinney - Keto Meal Prep Cookbook: The Ultimate Ketogenic Meal Prep Guide for Weight Loss and Weight Maintenance. Includes: Quick and Easy Diet Plan for Beginners. Breakfast, Lunch and Dinner

Keto Meal Prep Cookbook:

The Ultimate Ketogenic Meal Prep Guide for Weight Loss and Weight Maintenance.

Includes: Quick and Easy Diet Plan for Beginners. Breakfast, Lunch and Dinner

Table of Contents

I ntroduction

Chapter 1:

Chapter 3:

1. Chicken Maple Sausage Rounds
2. Avocado Shake
3. Keto Friendly Toast and Sugarless Jam
4. Keto Bagels
5. Omelette Bake
6. Keto Coffee
7. Chia and Coconut Bars
8. Spinach and Bacon Frittata
9. Cheesy Ham and Broccoli Egg Muffins
10. Stuffed Breakfast Biscuits

Copyright 2018 by Kristian Mckinney - All rights reserved.

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Introduction

C ongratulations on downloading this audiobook Keto Meal Prep Cookbook . We are excited about your journey as you venture into the world of meal planning in conjunction with your Keto diet. Whether you are new to the lifestyle or a seasoned veteran, this cookbook will provide you with a helpful guide to keeping your culinary life low in carbs and even lower in stress.

The goal of the Ketogenic diet is to stop feeding the body a high concentration of carbohydrates and increase consumption of healthy fats to train the body to burn fat for energy instead of sugars. This is done by sending the body into a metabolic state called ketosis in which fat is turned into energy for the body and brain rather than turning carbohydrates into sugars to be used for energy. Sending the body into a state of ketosis eventually causes the body to burn stored fat. When you start incorporating a Ketogenic diet into your lifestyle, it can be difficult to avoid carbohydrates as they infiltrate so many foods that are consumed in the average diet. Through preparing meals in advance, you allow yourself a full menu of trustworthy foods while saving time and hassle without sacrificing results.

The following chapters will discuss the benefits of meal prepping while on a Ketogenic diet and how to meal prep effectively, as well as including thirty amazing recipes to make your Keto diet practical and sustainable. Each recipe is as detailed as possible, including an estimated prep time, the number of servings and a macronutrient breakdown showing the net carbs, proteins, and fats in each serving. This recipe compilation provides options to help you satisfy your cravings without ditching your diet, as well as adding variety to your meal plan.

There are plenty of books on meal prepping and the Ketogenic diet on the market, so thank you for choosing this one! Weve worked hard to provide you with the most helpful guide possible, and we hope you enjoy!

P OSITIVE REVIEW IS always much appreciated

Chapter 1: Why and How-to Meal Prep

I mplementing lifestyle changes is difficult, especially when life has a habit of moving quickly. Avoiding carbs seems like a simple idea until its the middle of the week, theres work to be done and buying a sandwich from the deli down the street is much easier to fit into your schedule than cooking a diet-approved gourmet lunch. Preparing meals ahead of time allows you to save time and money on cooking, as well as the added benefit of knowing whats going into your food.

Lets start with a look into what the Ketogenic diet entails to further allow understanding of why meal prep will fit well into your Keto life. The overall goal of this diet is to reach a metabolic state of ketosis. When the body is in a state of ketosis, the energy for the brain and body is coming from fats rather than sugars. Normally, our body gets energy from sugars in the form of glucose. When the body is fed carbohydrates, the carbs are processed into sugars. As the body reaches capacity for the amount of sugar it needs to function, the carbohydrates begin to be stored as fat. The Keto diet follows the macronutrient contents of food to determine which foods to consume and in what quantities. A standard Keto diet allows approximately 5 percent of the consumption for the day to be of carbohydrates. Approximately 20 percent of the calories consumed on the diet consists of proteins, and the large majority of the diet is made up of fats which fill out the other 75 percent of the contents. By avoiding carbohydrates and sugars in a strict manner, the body no longer has this source for energy, so it looks elsewhere. This energy is found in ketone bodies which are created by the liver from breaking down fats. This is why the Keto diet focuses heavily on consuming healthy fats to provide ketones that are used to fuel the body. Because the body is utilizing fat for energy, it will also start burning stored fat. Glucose will still be present in the body, but in much smaller quantities. By a process called gluconeogenesis, things other than carbohydrates are turned into glucose. Protein can be turned into glucose to maintain healthy levels in the blood. There are also some tissues in the body that are not able to be fueled by ketones. Red blood cells and some parts of the brain need glucose to function. This is why gluconeogenesis is important, although some people are concerned that it will cause too much glucose production and kick the body out of ketosis. This is not very likely, but if it is something you are concerned about then be aware of what products fuel the process and to what extent.