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The Super Easy Keto Diet for
Beginners
Low-Carb, High-Fat,10 Ingredient
or Less Simple Recipes and Meal
Prepping for Busy People on
Ketogenic Diet (Ketogenic Diet
for Beginners Book 1)
THE CUTTING-EDGE, ALL-NATURAL
SOLUTION TO EFFECTIVE WEIGHT LOSS.
Melt the belly fat & stubborn fat, and look
great with healthy body weight.
>>>> CLICK HERE <<<<
Copyright ©2020 by Shiva Mehrad - All rights
reserved.
The content contained within this book may not be reproduced, duplicated
or transmitted without direct written permission from the author or the
publisher.
Under no circumstances will any blame or legal responsibility be held
against the publisher, or author, for any damages, reparation, or monetary
loss due to the information contained within this book, either directly or
indirectly.
Legal Notice:
This book is copyright protected. It is only for personal use. You cannot
amend, distribute, sell, use, quote or paraphrase any part, or the content
within this book, without the consent of the author or publisher.
Disclaimer Notice:
Please note the information contained within this document is for
educational and entertainment purposes only. All effort has been executed
to present accurate, up to date, reliable, complete information. No
warranties of any kind are declared or implied. Readers acknowledge that
the author is not engaging in the rendering of legal, financial, medical or
professional advice. The content within this book has been derived from
various sources. Please consult a licensed professional before attempting
any techniques outlined in this book.
By reading this document, the reader agrees that under no circumstances is
the author responsible for any losses, direct or indirect, that are incurred as
a result of the use of information contained within this document, including,
but not limited to, errors, omissions, or inaccuracies.
Table of Contents
Description
Introduction
What you will learn in this book
Chapter 1: The Ketogenic Diet and What It Means For Weight Loss
Obesity and the Health Implications
What is the Ketogenic Diet?
How the Ketogenic Diet Promotes Weight Loss
The Other Benefits of Practicing the Ketogenic Diet
Are There Any Cons to the Ketogenic Diet?
Chapter 2: How the Ketogenic Diet Compares to Other Weight Loss Diets
Ketogenic Diet vs. Vegan Diet
Ketogenic Diet vs. Paleo Diet
Ketogenic Diet vs. Intermittent Fasting
Chapter 3: What to Eat on the Ketogenic Diet
What to Avoid on the Ketogenic Diet
What to Eat on the Ketogenic Diet
Meats
Fatty fish
Seafood and shellfish
Dairy products
Healthy oils
Nuts and seeds
Flours
Baking ingredients
Low carb vegetables
Cruciferous vegetables
Sweeteners
Condiments
Healthy herbs and spices
Hydration sources
More ketogenic friendly foods
14-Day Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Chapter 4: Meal Prepping
What is Meal Prepping?
Benefits of Meal Prepping
Disadvantages to Meal Prepping
Rules of Effective Meal Prepping
Chapter 5: Smoothie Recipes
Avocado Berry Smoothie
Vanilla Almond Smoothie
Nutty Chocolate Smoothie
Low-carb Berry Smoothie
Cleansing Green Smoothie
Blackberry Mint Smoothie
Peanut Butter Breakfast Smoothie
Green Lemon Smoothie
Simple Berry Smoothie
Cauliflower Coconut Smoothie
Chapter 6: Breakfast Recipes
Simple Scrambled Eggs
Sesame Seed Bread and Almond Butter
Poppy Seed Coconut Pancakes
Loaded Oven-Baked Pancakes
Cheesy Bacon Breakfast Casserole
Egg Muffins
Low-Carb Granola
Coconut-Flavored Porridge
Chapter 7: Lunch Recipes
Chicken, Bacon and Avocado Cloud Sandwiches
Roasted Lemon Chicken Sandwich
Keto-Friendly Skillet Pepperoni Pizza
Cheesy Chicken Cauliflower
Chicken Soup
Chicken Avocado Salad
Chapter 8: Dinner Recipes
Chicken Broccoli Dinner
Easy Meatballs
Chicken Casserole
Lemon Baked Salmon
Cauliflower Mash
Chapter 9: Snack and Dessert Recipes
Chia Coconut Pudding
4-Ingredient Chocolate Ice-Cream
Nutty Chocolate Pieces
Spiced Sweet Potato Cookies
Crunchy Cherry Mousse
Chocolate Macadamia Nut Fat Bombs
Chocolate Hazelnut Spread
Mango Yogurt Popsicles
Conclusion
References
Description
Are you struggling to lose weight in a healthy and natural way? Would you
like to boost your performance every day without practicing a complicated
diet or meal plans? Would you like to maintain your busy lifestyle while
still making delicious, uncomplicated meals at home?
If you answer yes to any of these questions, then it's time for you to eat
healthily, lose weight and maintain your busy lifestyle with the high-fat,
low-carb diet called the ketogenic diet.
This compact and straight-to-the-point book delivers science-backed details
on how you can easily and effectively implement the ideologies of the
ketogenic diet into your lifestyle. Transitioning into the lifestyle has been
broken down into easy-to-follow steps and guidelines so that you can
completely change the way that you live and eat for the better.
What you will learn in this book:
What the ketogenic diet is
How the ketogenic diet can help you lose weight fast and effectively
The pros and cons of practicing the ketogenic diet
What to eat and avoid on the ketogenic diet
A 14-day easy meal plan
Beginner-friendly ketogenic diet shopping list
How to meal prep easily and effectively
Differences between the ketogenic diet and other popular diets
Easy and quick-to-prepare delicious recipes for breakfast, lunch,
dinner, snacks, smoothies and more.
And more!
It is time to take control of your health in a simple yet powerfully effective
way. Practicing the ketogenic diet gives you that power. Get your copy of
this book today!
Introduction
Next to exercise, proper hydration and sleeping right, practicing a healthy
diet is one of the major contributing factors to living a healthy, happy and
fulfilling life. Eating is a basic necessity to sustain life and so, many people
forget to do it in the right way. Western culture promotes doing everything
in a fast way and so we have taken on a trend of eating fast foods and either
forget or ignore the detrimental effects of eating processed foods or foods
laden with sugar and unhealthy fats.
We see the unfortunate effects of such a poor diet every day in the high
number of obesity cases worldwide in addition to the rise in associated
diseases like cardiovascular health and type 2 diabetes. Many people allow
the deterioration of their health and continue to eat this way because they
want to avoid healthy eating due to the negative stereotype that healthy
eating is not enjoyable.
The ketogenic diet is one that kicks that wrongful assumption right out of
the park. With a few simple additions and subtractions, you can transform
veggies and lean proteins into meals that give you the nutrition you need,
that promotes overall good health and turns your body into a fat-burning
machine.
You can eat food that is good for your gut, heart and brain, that is simple,
affordable and, best yet, has powerful fat-burning properties. The ketogenic
diet makes that possibility a reality. This diet is not one that has suddenly
immerged as a new trend. It is one that is backed by decades of success and
strong scientific principles as to why it is so effective.
This book gives you the information you need to use that track record to
your advantage.
THE CUTTING-EDGE, ALL-NATURAL
SOLUTION TO EFFECTIVE WEIGHT
LOSS.
Melt the belly fat & stubborn fat, and
look great with healthy body weight.
>>>> CLICK HERE <<<<
What you will learn in this book
This book was written to show you the facts about the ketogenic diet so that
you can put the myths to rest once and for all. These facts include:
What the ketogenic diet is
How the ketogenic diet can help you lose weight fast and effectively
The pros and cons of practicing the ketogenic diet
What to eat and what to avoid on the ketogenic diet
A 14-day easy meal plan
How to meal prep easily and effectively
Differences between the ketogenic diet and other popular diets
Easy and quick-to-prepare delicious recipes for breakfast, lunch,
dinner, snacks, smoothies and more.
And more!
This book is a compact guide that gives you the details you need to get
started with this revolutionary diet. In addition to being an effective
information source about transitioning into practicing a ketogenic diet, this
book provides delicious recipes that not only wow your taste buds but also
cause effective fat burning within the body. While this diet promotes
sustained weight management, it also improves overall health to make your
heart and brain healthier.
Dieting does not automatically equate to bland, tasteless food. You can still
enjoy great tasting food while maintaining a healthy waistline. You can
have a healthy heart and reduce your risk of developing chronic diseases
like type 2 diabetes while still enjoying food that makes you smack your
lips. You can have it all with the ketogenic diet!
Thank you for downloading this book. Turn the page and start reading now
because every word is packed with value.
Chapter 1: The Ketogenic Diet and What
It Means For Weight Loss
Obesity and the Health Implications
More than 10% of the global population is obese. Of that number, more
than 40% of American adults are obese. Obesity is a disease whereby a
person carries excessive body weight or body fat. Obesity is diagnosed by a
medical doctor using BMI, which stands for body mass index. The BMI
represents a person's approximate age and height compared to the body
mass or body weight they carry.
A person who has a BMI that is 30 or over is considered obese. Being obese
is not the only problem when it comes to body mass and body fat. Being
overweight also creates several health problems. If you have a BMI
between 25 and 29.9, you are considered overweight but not yet obese.
Having a BMI that is below 18.5 means you are underweight and need to
gain more weight.
Having a BMI between 18.5 and 24.9 is the sweet spot as this is an
indication that a person carries a healthy body weight.
Being obese and overweight lead to a variety of negative consequences
such as a diminished quality of life and decreased mobility and flexibility. It
is not limited to these negative effects. Obesity commonly comes with the
increased risk of developing other health complications. A few of these
include:
Cardiovascular disease
Type 2 diabetes
Certain cancers such as breast, kidney and prostate
Osteoarthritis
Digestive issues such as heartburn and decreased liver function
Sleep apnea
Obesity and being overweight are conditions that are entirely preventable
and luckily, reversible. Practicing the ketogenic diet is one lifestyle change
that a person can implement to decrease their BMI and obtain a healthy
body weight.
What is the Ketogenic Diet?
The ketogenic diet is a high-fat, moderate-protein and low-carbohydrate
diet that allows the body to gain energy in a more efficient and cleaner
metabolic process. The ketogenic diet is often referred to as keto diet for
short.
While many people are taken aback by the fact that a high-fat diet promotes
fat burning, the science behind how this diet promotes a healthier weight is
undeniable. Carbohydrates are the body's main source of energy. However,
consuming carbohydrates often leads to a state of addiction whereby a
person is compelled to eat excessive amounts of carbohydrate-rich foods.
This is because we get a huge boost in energy when we consume
carbohydrates, which causes euphoric feelings. This boost is followed by a
drastic drop in energy that causes fatigue and irritability. The brain then
demands more carbohydrates to compensate for that high so we get stuck in
a cycle of eating more and more carbs to regain that energy boost.
Sugar is the simplest form of carbohydrates. Excessive carbohydrate and
sugar intake leads to weight gain among many of the detrimental health
effects. The ketogenic diet encourages the body to seek a new energy source
in the form of fat. This energy production is far more efficient and stable
than the use of carbohydrates and does not have the addictive nature of
carbohydrates.
The ketogenic diet is not a new diet and has actually been around for more
than 100 years. It was initially developed to help fight the symptoms of
epilepsy. However, it was soon found that it led to healthy weight
management in addition to promoting many other health benefits.
The standard ketogenic diet promotes that a practitioner consume a diet that
has 75% fat, 20% protein and 5% carbohydrates. Effectively practicing the
ketogenic diet means that you should not consume more than 50 g of
carbohydrates per day.
How the Ketogenic Diet Promotes Weight Loss
The ketogenic diet is effective at aiding in weight loss for the simple fact
that it replaces carbohydrate intake with the intake of healthy fats. This
causes a shift in the body's primary metabolic process. Instead of
metabolizing carbohydrates, the body will then metabolize fat in an effort to
gain energy because carbohydrate supply is low. Because the body is
burning fat, this leads to weight loss and, by association, other positive
health implications.
The metabolic processing of fats instead of carbohydrates is known as
ketosis. This metabolic process only occurs when there is a low supply of
carbohydrates in the body. Ketosis does not only occur when a person
practices the ketogenic diet. It can occur naturally when a person is fasting,
during pregnancy, after strenuous exercise or a skipped meal.
The name ketosis comes from the fact that fat molecules are transformed
into energy sources known as ketones. These molecules are always present
in the bloodstream but the concentration becomes drastically greater when
the body no longer metabolizes carbohydrates for energy.
It might be hard to understand why consuming more fat attains weight loss
but the mere fact that the body is metabolizing more fat during the process
of ketosis leads to natural weight loss.
The ketogenic diet also promotes weight loss because the practitioner feels
more satisfied and fuller after every meal due to the higher consumption of
fat and protein. Because this person feels fuller for longer, they are less
likely to reach for unhealthy and frequent snacks. This person is also likely
to eat smaller meals. Both of these conditions leads to not overeating, which
helps with better weight management and reduction. Because this person is
not overeating and feels fuller for longer, they have a reduced appetite as
well.
Weight loss is attributed also to the fact that practicing the ketogenic diet
helps get rid of belly fat, which is also known as visceral fat. This kind of
fat builds up around organs in the abdominal area and is hard to get rid of.
Due to its location, it has been linked to the development of heart disease
and type 2 diabetes. This type of fat commonly develops due to the
consumption of carbohydrates and refined sugars. Because both of these
types of foods are avoided on the ketogenic diet, this leads to a drastic
reduction in weight in addition to this fat being burnt in ketosis.
The Other Benefits of Practicing the Ketogenic Diet
Forcing the body into the metabolic process of ketosis via the practicing of
the ketogenic diet is not only good for weight loss. It has other benefits,
which include:
Protecting body cells from damage from free radicals. The molecules
that normally facilitate this function are known as antioxidants.
Vitamin E and vitamin C are popular examples of antioxidants. They
function by ensuring that agents that cause oxidation, which is a
process by which a molecule known as a free radical produces
oxidizing compounds in the body. Ketones make the oxygen that these
free radical produce less reactive and therefore, less damaging to cells.
Stimulating mitochondrial production. Mitochondria are organelles
found in body cells. They help generate chemical energy for
biochemical reactions. Cells that use ketones as a fuel source
synthesize new mitochondria and this facilitation is especially
prominent in brain cells. As a result, this makes energy production
more efficient as well as improves the overall health of cells that use
ketones for energy.
Aiding in preventing certain cancers. Most cancerous cells cannot use
ketones as fuel and therefore, die when ketosis is the primary fuel
production process in a body.
Helping in improving brain function, and protecting and regenerating
nervous system cells. The brain processes energy derived from ketones
more effectively than it does energy derived from carbohydrates.
Facilitating the process known as autophagy. Autophagy is a process
whereby the body purges itself of damaged cells and toxins to
regenerate new and healthier cells.
Are There Any Cons to the Ketogenic Diet?
All things have a downside and this is the same with the ketogenic diet. A
small group of persons who are newly acquainted with the ketogenic diet
have reported having negative symptoms. These symptoms include:
Digestive issues
Hunger
Nausea
Low energy
Sleep disturbances
This state is known as the keto flu and is a result of the body adjusting to
this new way of metabolizing fat to gain energy. It is also a result of the
body having an altered state of water and mineral levels.
You can combat the keto flu by gently easing into the ketogenic diet by
slowly removing carbohydrates from your diet rather than transitioning in
one fell swoop. You can also combat the keto flu by adding more salt to
your diet and taking mineral supplements to stabilize water and mineral
levels.
Other ways in which you can combat the keto flu include:
Upping your caffeine intake. You can do this by drinking more
unsweetened coffee and tea. Caffeine helps boost energy, burn fat and
increases physical performance.
Consume MCT oil. MCT stands for medium-chain triglycerides. In
addition to being an energy booster, it also helps boost ketone levels in
the bloodstream.
Consume whey proteins. Energy levels may also be down due to the
body adjusting to new protein levels so boost your protein numbers by
consuming whey protein.
Consume exogenous ketones. These are supplements that you can
consume to boost your ketone levels to facilitate faster adjusting for
the body.
Another possible disadvantage of practicing the ketogenic diet is nutrient
deficiencies due to the limitation of certain foods from this diet.
However, this can be combated by incorporating alternatives into the diet
and consuming supplements.
Chapter 2: How the Ketogenic Diet
Compares to Other Weight Loss Diets
With so many diet choices when it comes to weight loss and weight
management, it can be hard to choose the right one for you. To make this
easier for you, I have compiled a list of how this diet stacks up against 3 of
the most popular weight-loss diets in modern times.
Ketogenic Diet vs. Vegan Diet
The vegan diet is a subset of the vegetarian diet whereby only foods derived
from plants are eaten. This means that common protein and fat sources are
eliminated as no animal or animal by-products like eggs and other dairy
products are consumed on this diet. While this diet can seem rather strict, it
has benefits like:
Enhanced weight loss and weight maintenance.
Providing plant-based nutrition that is rich in probiotics, vitamins,
minerals and antioxidants.
Protecting against certain cancers.
Boosting heart health.
Decreasing the global footprint.
While this diet promotes having a lower BMI, it is very restrictive and the
many limitations that are placed on the practitioner can lead to more
nutrition deficiencies than the ketogenic diet if the practitioner is not
careful.
Ketogenic Diet vs. Paleo Diet
The Paleo diet is often referred to as the caveman diet because it is
principally based on eating foods that cavemen did. This diet was founded
on the principle that due to the high level of processed foods in this day and
age, diet is one of the main things damaging our bodies. Therefore, the aim
is to reverse the diet by eating what was common in the Paleolithic time
period to achieve better health via whole eating and as little food processing
as possible. The foods that are primarily consumed on this diet include
meat, fish, eggs, fruits, vegetables and some fats and oils. All grains
legumes, most dairy sources and processed foods are eliminated.
The two diets do have commonality such as:
Emphasizing the consumption of whole foods
Avoiding the consumption of sugar
Emphasizing the consumption of healthy fats
Eliminating the consumption of grains and legumes
They differ in fundamental ways, though. Practicing the Paleo diet focuses
on the ideology of a different time period while the ketogenic diet focuses
on the consumption of macronutrients. The Paleo diet also allows for the
consumption of carbohydrates in the form of unrefined sugars that are
found in fruits and some vegetables. As a result, the Paleo diet while more
flexible, does not promote weight loss in the same way that the ketogenic
diet does.
Ketogenic Diet vs. Intermittent Fasting
Intermittent fasting is not a diet per say but is rather a way of eating that
promotes going without food for a set period of time, which is usually
around 16 hours, then eating during a particular window each day. This way
of eating does promote weight loss in addition to other health benefits like:
Lowering the risk of developing cardiovascular diseases and type 2
diabetes
Increasing mental clarity and focus
Increasing energy
Aiding in the prevention of some cancers
Despite these great benefits, there are drawbacks to intermittent fasting and
they include:
Digestive issues
Causing weight gain due to the practitioner overeating during the
eating window
Interfering with the social aspects of eating
Being low energy and unproductive due to hunger
While both processes promote ketosis, intermittent fasting leads to more
hunger, less energy and therefore, unstable results as it comes to weight
loss. Therefore, you can gain the benefits associated with intermittent
fasting such as autophagy and sustained weight loss without having to deal
with the pain of hunger and potential nutrient deficiencies.
THE CUTTING-EDGE, ALL-NATURAL
SOLUTION TO EFFECTIVE WEIGHT
LOSS.
Melt the belly fat & stubborn fat, and
look great with healthy body weight.
>>>> CLICK HERE <<<<
Chapter 3: What to Eat on the Ketogenic
Diet
What to Avoid on the Ketogenic Diet
All foods that are high in carbohydrates or unhealthy trans fats are to be
avoided on the ketogenic diet. Therefore, a thorough breakdown of the
foods that should be removed or drastically reduced from the diet looks like
this:
All fruits except consuming a small portion of berries on occasion.
Foods that are high in sugar content like fruit juices, cakes and sodas.
Sweeteners like sugar, maple syrup, agave and honey.
Root veggies like potatoes, beets and yams.
Beans like lentils, chickpeas and kidney beans.
Grains like cereal, pasta and rice.
Baked goods high in carbohydrates like cookies, white bread, whole
wheat bread, crackers and donuts.
Common condiments and sauces like ketchup and barbeque sauce.
Alcohol.
What to Eat on the Ketogenic Diet
Despite the limitation on the number of carbs that can be consumed on the
ketogenic diet, this diet still has plenty of tasty and nutritious options to
choose from. The list below also doubles as a shopping list for a well-
stocked kitchen that allows for following the ketogenic diet. The items
below are commonly found in most grocery stores and can even be ordered
on popular online retailers.
Meats
These are a great source of protein. To maintain the integrity of meat as a
ketogenic diet-friendly food, do not marinate them in sugary sauces. In
addition, fish and chicken nuggets, as well as cold cut meats, should be
avoided as they contain relatively high amounts of carbohydrates.
Meats that are safe to eat include turkey, chicken, beef, sausages, ham, pork
and bacon.
Fatty fish
These are a great source of omega-3 fatty acids. Popular choices include
salmon, tuna, sardines and herring.
Seafood and shellfish
Options include mussels, octopus, squid, oysters and clams.
Dairy products
They include Greek yoghurt, unprocessed cheeses such as cheddar cheese,
blue cheese and mozzarella, whole eggs, cream cheese, heavy whipping
cream and butter.
Healthy oils
They include olive oil, avocado oil, hazelnut oil, ghee, sesame oil and
coconut oil. Coconut oil contains MCTs.
Nuts and seeds
These are great sources of protein and fiber. Options including chia seeds,
flax seeds, pumpkin seeds, walnuts, Brazil nuts, cashew nuts, sesame seeds,
pistachios, macadamia nuts and cashew nuts.
Flours
Alternatives to gluten-rich and high-carb flours include coconut flour,
almond flour, cassava flour, flax seed flour, cornmeal and sunflower seed
flour
Baking ingredients
These include gluten-free baking powder, baking soda, whey proteins,
xanthan gum, psyllium husk, vanilla extract and gelatin.
Low carb vegetables
These include peppers, green leafy vegetables like spinach, tomatoes and
onions.
Cruciferous vegetables
Examples include cauliflower, broccoli, kale and zucchini.
Sweeteners
Examples include stevia, erythritol, monk fruit sweetener, sucralose and
xylitol.
Condiments
Ketogenic diet-friendly sources including salt, pepper, vinegar, mustard and
garlic.
Healthy herbs and spices
This includes parsley, scallions, green onions, cinnamon, rosemary, thyme,
etc.
Hydration sources
Examples include soda water, sparkling water and water,
More ketogenic friendly foods
These include avocados, berries such as strawberries, raspberries,
blackberries and blueberries, and dark chocolate that has at least 70% cocoa
content.
14-Day Meal Plan
This meal plan gives a great guide for what it looks like to follow the
ketogenic diet. You can copy this meal plan as you start your ketogenic diet
journey and modify it as you become more experienced with the food you
prefer. The recipe for most of these meals can be found in the latter part of
this book.
Day 1
Breakfast: Peanut Butter Breakfast Smoothie
Lunch: Chicken, Bacon and Avocado Cloud Sandwich
Dinner: Lemon Baked Salmon and Cauliflower Mash
Dessert : Mango Yogurt Soft Serve Ice-Cream
Snack 1: Coconut Fat Cups
Snack 2: Two Hard-Boiled Eggs
Day 2
Breakfast: Simple Scrambled Eggs
Lunch: Roasted Lemon Chicken Sandwich
Dinner: Chicken Broccoli Dinner
Dessert : Chia Coconut Pudding Topped with Roasted Almonds
Snack 1: Strawberries Dipped In Dark Chocolate
Snack 2: Kale Chips
Day 3
Breakfast: Coconut-Flavored Porridge
Lunch: Easy Meatballs Avocado Salad
Dinner: Lemon Baked Salmon and Veggie Side
Dessert : Chia Coconut Pudding
Snack 1: Chocolate Hazelnut Spread Sandwich
Snack 2: Low-carb Berry Smoothie
Day 4
Breakfast: Egg Muffins
Lunch: Keto-Friendly Skillet Pepperoni Pizza
Dinner: Roasted Chicken and Cauliflower Mash
Dessert : Sugar-Free Coconut Cheesecake
Snack 1: Sesame Seed Bread and Peanut Butter
Snack 2: Trail Mix with Nuts and Seeds
Day 5
Breakfast: Low-Carb Granola with Coconut Cream
Lunch: Roasted Lemon Chicken Sandwich
Dinner: Chicken Broccoli Dinner
Dessert : Mango Yogurt Popsicles
Snack 1: Nutty Chocolate Smoothie
Snack 2: Celery Sticks Topped With Almond Butter
Day 6
Breakfast: Sesame Seed Bread, Bacon and Eggs Sandwich
Lunch: Easy Meatballs Sandwich
Dinner: Chicken Casserole
Dessert : Spiced Sweet Potato Cookies
Snack 1: Coconut chips
Snack 2: Greek Yoghurt Topped With Crushed Pecans
Day 7
Breakfast: Vanilla Almond Smoothie
Lunch: Keto-Friendly Skillet Pepperoni Pizza
Dinner: Cheesy Chicken Cauliflower
Dessert : Spiced Sweet Potato Cookies
Snack 1: Egg Muffin
Snack 2: Chocolate Macadamia Nut Fat Bombs
Day 8
Breakfast: Blackberry Mint Smoothie
Lunch: Chicken Avocado Salad
Dinner: Chicken Broccoli Dinner
Dessert : 4-Ingredient Chocolate Ice-Cream
Snack 1: Chocolate Hazelnut Spread Tortilla Roll-Ups
Snack 2: Granola
Day 9
Breakfast: Sesame Seed Bread and Scrambled Eggs
Lunch: Cheesy Chicken Cauliflower
Dinner: Easy Meatballs with Green Salad
Dessert : Crunchy Cherry Mousse
Snack 1: Green Lemon Smoothie
Snack 2: Chocolate Macadamia Nut Fat Bombs
Day 10
Breakfast: Avocado Berry Smoothie
Lunch: Loaded Hotdog with Cloud Bread
Dinner: Cheesy Chicken Cauliflower
Dessert : Spiced Sweet Potato Cookies
Snack 1: Carrots Dipped in Almond Butter
Snack 2: Chocolate Macadamia Nut Fat Bombs
Day 11
Breakfast: Cheesy Bacon Breakfast Casserole
Lunch: Keto-Friendly Skillet Pepperoni Pizza
Dinner: Chicken Casserole
Dessert : Chocolate Macadamia Nut Fat Bombs
Snack 1: Chocolate Hazelnut Spread Open-face Sandwich
Snack 2: Cleansing Green Smoothie
Day 12
Breakfast: Loaded Oven-Baked Pancakes
Lunch: Roasted Lemon Chicken Sandwich
Dinner: Chicken Broccoli Dinner
Dessert : Crunchy Cherry Mousse
Snack 1: Nutty Chocolate Pieces
Snack 2: Granola
Day 13
Breakfast: Sesame Seed Bread and Almond Butter
Lunch: Chicken Avocado Salad
Dinner: Easy Meatballs and Cauliflower Mash
Dessert : Nutty Chocolate Pieces
Snack 1: Celery Sticks Topped with Chocolate Hazelnut Spread
Snack 2: Granola
Day 14
Breakfast: Cauliflower Coconut Smoothie
Lunch: Chicken Burger with Cloud Bread
Dinner: Chicken Casserole
Dessert : 4-Ingredient Chocolate Ice-Cream
Snack 1: Simple Berry Smoothie
Snack 2: Low-Carb Granol
Chapter 4: Meal Prepping
We have all been there. You have come in from a hard day where your
commitments took a toll on your mind and body. You are hungry but you
also want to savor something that excites your taste buds. However, after
your long day, the last thing you want to do is cook. Now you are in a
predicament. You would not be in this predicament if you had the foresight
to meal prep.
What is Meal Prepping?
Meal prepping is the process of preparing meals partially or wholly in
advance. Most people meal prep on a weekend so that a week's worth of
meals is prepped in advance. However, the process is highly individualized
so some people meal prep for only a few days while others do it for 1
month or even longer. The process is facilitated by how much storage space
you have and how much time you have on your hands to prepare meals in
that one session.
Meal prepping can be done in three ways. The first method involves
preparing ingredients in advance. Preparation methods include peeling and
slicing vegetables and fruits, roasting meats and other proteins, etc. Since
these processes have already been done, when it is time to eat, all you have
to do is mix the ingredients together for a tasty meal.
The second method is batch cooking. Batch cooking is the preparation of
large meals then freezing them in entirety for later use. Lastly, you can
make individual portioned meals. These meals are stored in appropriate
containers so that they are easy to grab and go when needed. This last
method is very popular among people who live busy lives and are typically
on the go.
The first thing a person needs to do when meal prepping is choose the meal
prepping method they will practice. Next, recipes need to be chosen for
breakfast, lunch, dinner, snacks and desserts. This needs to be done with
careful consideration so that balanced nutrition is provided every day of the
week as well as to keep within the carbohydrate consumption limitation.
After the recipes have been decided then you can determine the amount of
each meal that will be prepared in advance.
Benefits of Meal Prepping
There are a variety of benefits to preparing your meals in advance and they
include:
Saving time. having your meals prepared in advance and ready to eat
at the time that you need saves you time and you do not have to put in
the daily expenditure in that department.
Saving money . A shopping list can be prepared from determining the
recipes to be prepared. This prevents repeat trips to the grocery store
to pick up ingredients as well as the unnecessary buying of unneeded
items.
Saving energy. Meal prepping takes away the guesswork from meal
preparation throughout the week so this saves mental energy. It also
saves on physical energy by allows all or most meal preparation in one
session rather than spread across every day.
Disadvantages to Meal Prepping
There is only one major downside to meal prepping and it only applies to a
few people as it is about personal preferences. Some people believe that
meal prepping is too restrictive because it entails eating the same food or
the same type of dishes too many days in a row. However, monotony does
not have to exist in meal preparation as you can use different dresses,
condiments and spices to add different flavors to the same dish. Another
method for avoiding monotony includes preparing several types of dishes
that can be stored in the freezer so you can have variety throughout the
week.
Another minor disadvantage is that some people feel that the freshness of
food is lost throughout the week.
Due to a small number of disadvantages to meal prepping, most people feel
that the benefits outweigh them and thus, they meal prep to gain the
benefits discussed above.
Rules of Effective Meal Prepping
Use foods that last longer such as frozen vegetables, stiff, green leafy
vegetables, nuts, seeds, lean proteins and fresh, stiff veggies.
When meal prepping for breakfast, ensure that your meal has plenty of
protein and fiber.
Soups and salads are great meal prep options for lunch because they
are highly customizable and provide a great source of vegetables and
lean protein.
Meal prepping for dinner is a great way to get your daily recommend
intake of vitamins and minerals from veggies.
To ensure that meals last longer, ensure that you have appropriate
storage such as freezer-safe plastic bags and airtight containers.
Store meal prep meals at the appropriate temperature. Food that is
stored in the food danger zone, which is between 40 degrees F and 140
degrees F, typically spoil faster and therefore, pose a risk for food
poisoning. Therefore, your refrigerator should have an internal
temperature of 40 degrees F or lower while your freezer should have
an internal temperature of 0 degrees F or lower.
Meal prepped food typically last for between 2 and 5 days in the
refrigerator and much longer when frozen. To keep track of dates,
place labels on storage containers.
When reheating food, ensure that the internal temperature reaches 165
degrees F to kill any possible bacteria grow.
THE CUTTING-EDGE, ALL-NATURAL
SOLUTION TO EFFECTIVE WEIGHT
LOSS.
Melt the belly fat & stubborn fat, and
look great with healthy body weight.
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Chapter 5: Smoothie Recipes
All the recipes in this section follow the same preparation steps:
1. Add all the ingredients into a blender
2. Blend for about 1 minute or until the desired consistency is achieved.
3. Serve immediately.
4. To meal prep ahead, store in the refrigerator for 3 days or freeze for up
to 10 days.
That’s it!
For the best tasting smoothies, add the ingredients in this order:
1. Veggies and/or fruits
2. Powders such as protein powered or cocoa powder if using
3. Thickeners like chia seeds, flax seeds and nut butters
4. Liquid of choice like water, ice, milk, or juice.
You can meal prep smoothies in one of two ways. The first method entails
making the smoothies ahead of time then freeze the contents in freezer-safe
plastic bags. With the second method, you place the ingredients in a freezer-
safe plastic bag and make the smoothies at the time of consumption.
Smoothies made ahead can be refrigerated for up to 3 days depending on:
If frozen or fresh fruits were used. Frozen fruits can thaw out and
make the smoothies more watery in texture and less favorable.
Therefore, for longer-lasting smoothies, use fresh fruits.
If green veggies were used. While these do not affect the flavor over
time, they can make the smoothies turn into a brown or gray color,
which is typically unappetizing.
If thickeners like chia seeds were used. These cause smoothies to spoil
faster so if you want your smoothies to last longer in the refrigerator,
skip the thickeners.
The second method for meal prepping smoothies allows for more longevity.
It also allows you to enjoy better flavor and texture without giving up the
ingredients you love.
Avocado Berry Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 3
Ingredients :
¼ cup raspberries
1/4 small avocado, peel and seed removed
1 cup kale, chopped
1 tbsp. flax seeds
1 cup water
Nutrition value per serving: Calories: 63 kcal, Carbs: 5.7 g, Fat: 4.1 g,
Protein: 1.5 g.
Vanilla Almond Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2
Ingredients :
½ cup unsweetened almond milk
½ cup heavy cream
½ cup ice
1 tsp vanilla extract
1 tsp stevia sweetener
Nutrition value per serving: Calories: 120 kcal, Carbs: 1.6 g, Fat: 12 g,
Protein: 0.9 g.
Nutty Chocolate Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2
Ingredients :
1 cup unsweetened almond milk
1 cup ice
1/3 cup heavy cream
1 tbsp. cocoa powder
1 tbsp. creamy almond butter
Nutrition value per serving : Calories: 175 kcal, Carbs: 4.8 g, Fat: 17.2 g,
Protein: 4.5 g.
Low-carb Berry Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 1
Ingredients :
2 small strawberries
½ cup cucumbers, chopped
3 tbsp. chia seeds
1 tbsp. MCT oil
1 cup ice
Nutrition value per serving: Calories: 130 kcal, Carbs: 4.5 g, Fat: 15.2 g,
Protein: 1 g.
Cleansing Green Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2
Ingredients:
½ cup water
1 tbsp. MCT oil
2 tbsp. parsley
1 cup spinach
1 tsp lime juice
Nutrition value per serving: Calories: 56 kcal, Carbs: 1.2 g, Fat: 7.1 g,
Protein: 0.6 g.
Blackberry Mint Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2
Ingredients :
½ cup coconut milk
¼ cup ice
¼ cup blackberries
1 tbsp. vanilla protein powder
5 mint leaves
Nutrition value per serving: Calories: 155 kcal, Carbs: 5.6 g, Fat: 14.4 g,
Protein: 3.5 g.
Peanut Butter Breakfast Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2
Ingredients:
2 tbsp. unsweetened peanut butter
¼ cup frozen blueberries
1/8 tsp ground cinnamon
1 cup spinach
1 cup unsweetened almond milk
Nutrition value per serving: Calories: 124 kcal, Carbs: 7.3 g, Fat: 9.9 g,
Protein: 4.1 g.
Green Lemon Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2
Ingredients :
1 tsp lemon juice
1 cup kale
1 cup cucumber, sliced
1 tbsp. hemp seeds
1 cup water
Nutrition value per serving: Calories: 67 kcal, Carbs: 5.9 g, Fat: 3.5 g,
Protein: 3.9 g.
Simple Berry Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2
Ingredients :
½ cup heavy cream
½ cup ice
½ cup frozen mixed berries
Nutrition value per serving: Calories: 124 kcal, Carbs: 5.1 g, Fat: 11.2 g,
Protein: 0.9 g.
Cauliflower Coconut Smoothie
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2
Ingredients :
1 cup coconut milk
1 cup frozen cauliflower florets
1 tbsp. unsweetened cocoa powder
½ tbsp. vanilla protein powder
2 tbsp. chia seeds
Nutrition value per serving: Calories: 300 kcal, Carbs: 9 g, Fat: 29.6 g,
Protein: 5.4 g.
Chapter 6: Breakfast Recipes
Simple Scrambled Eggs
Prep Time: 5 minute / Cook Time: 3 minutes / Serves: 1
Ingredients :
2 eggs whisked
1 tbsp. butter
1/2 cup baby spinach
Salt and pepper to taste
Directions
1. Add the salt and pepper to the eggs and whisk to incorporate.
2. Over medium heat, heat the butter in a frying pan.
3. Add the spinach and cook for 1 minute. Stir frequently.
4. Add the egg mixture to the pan and cook for about 2 minutes or until
the desired texture has been achieved. Stir frequently to scramble the
eggs.
5. Plate and serve. Can be frozen for up to 5 days.
Nutrition value per serving: Calories: 169 kcal, Carbs: 1.5 g, Fat: 11.8 g,
Protein: 13.9 g.
Sesame Seed Bread and Almond Butter
Prep Time: 15 minute / Cook Time: 15 minutes / Serves: 6
Ingredients :
½ cup sesame seeds
½ cup almond flour
¼ cup Greek yoghurt
2 egg whites
2 tsp ground psyllium husk powder
2 tsp baking powder
A pinch of salt
1 tbsp. almond butter
Directions
1. Preheat your oven to 400 degrees F.
2. Prepare a loaf pan by lining it with parchment paper.
3. Combine the Greek yoghurt and egg whites in a large mixing bowl.
4. Add all the remaining ingredients except for the almond butter to the
mixing bowl and stir until just combined.
5. Allow the mixture to rest for 5 minutes then place into the prepared
loaf pan.
6. Bake for 15 minutes or until the top is golden brown.
7. Allow the bread to cool completely before slicing.
8. Top as desired, such as with almond butter, and serve.
9. The bread can be stored in an airtight container at room temperature
for up to 3 days or frozen for up to 30 days.
Nutrition value per serving: Calories: 111 kcal, Carbs: 5.4 g, Fat: 8.9 g,
Protein: 4.5 g.
Poppy Seed Coconut Pancakes
Prep Time: 10 minute / Cook Time: 6 minutes / Serves: 5
Ingredients :
1 tsp poppy seeds
½ cup coconut flour
¾ cup coconut milk
1 tbsp. coconut oil, melted
1 tsp baking powder
6 large eggs
A pinch of salt
Directions
1. Separate the egg whites and egg yolks, and place into separate bowls.
2. Whisk the egg whites until very stiff. Set aside.
3. Add the coconut oil and coconut milk to the egg yolks and mix.
4. Add the coconut flour and baking powder to the mixture and stir to
form a smooth batter.
5. Gently fold in the egg whites and allow the batter to rest for 5 minutes.
6. Add additional coconut oil in a frying pan and place dollops of the
batter into the heated oil. Cook each pancake for about 1 minute on
each side or until golden brown. Flip to repeat the procedure on the
other side.
7. Serve warm with ketogenic diet-friendly toppings.
8. The pancakes can be frozen for up to 3 months.
Nutrition value per serving: Calories: 220 kcal, Carbs: 7.1 g, Fat: 18.1 g,
Protein: 9.3 g.
Loaded Oven-Baked Pancakes
Prep Time: 10 minute / Cook Time: 30 minutes / Serves: 8
Ingredients :
3 oz. turkey bacon, sliced
5 eggs, whisked
½ cup almond flour
1 cup heavy whipping cream
½ cup Greek yoghurt
1 tbsp. ground psyllium husk powder
1 tsp baking powder
1 tsp butter
1 tsp salt
Directions
1. Preheat the oven to 350 degrees F.
2. Prepare a baking sheet by lining it with parchment paper
3. Heat the butter in a frying pan over medium heat. Add the bacon and
fry until the bacon gets crispy. Spoon the bacon pieces onto a paper
towel to drain.
4. Combine the eggs, Greek yoghurt and heavy whipping cream in a
large mixing bowl.
5. Add the remaining ingredients and whisk well to combine. Allow the
mixture to sit for 5 minutes.
6. Pour the batter into the prepared baking pan and sprinkle with the fried
bacon.
7. Bake for 25 minutes or until golden brown.
8. Allow to cool then slice. Serve warm.
9. Can be refrigerated for up to 4 days or frozen for up to 3 months.
Nutrition value per serving: Calories: 126 kcal, Carbs: 2.4 g, Fat: 10.1 g,
Protein: 6.3 g.
Cheesy Bacon Breakfast Casserole
Prep Time: 10 minute / Cook Time: 40 minutes / Serves: 8
Ingredients :
4 oz. cheddar cheese, shredded
5 turkey bacon strips
1 cup heavy whipping cream
1 cup spinach, chopped
8 eggs, whisked
1 tsp garlic powder
1 tbsp. butter
Salt and pepper to taste
Directions
1. Preheat your oven to 400 degrees F.
2. Prepare a baking pan by lining it with parchment paper.
3. Heat the butter in a frying pan and fry the bacon over medium heat
until the bacon gets crispy. Add the spinach in the last minute of the
cooking process. Season with the salt and pepper.
4. Pour the bacon mixture onto the prepared baking pan.
5. Combine the remaining ingredients in a large mixing bowl. Season
with more salt and pepper if desired.
6. Pour the egg mixture over the bacon mixture. Cover with aluminum
foil.
7. Bake for 35 minutes or until Golden Brown. Remove the aluminum
foil halfway through the baking process.
8. Allow to cool slightly before slicing. Serve warm.
9. Allow to cool completely if meal prepping. Can be frozen for up to 1
month.
Nutrition value per serving: Calories: 249 kcal, Carbs: 2.6 g, Fat: 20.5 g,
Protein: 15.2 g.
Egg Muffins
Prep Time: 5 minute / Cook Time: 20 minutes / Serves: 6
Ingredients :
12 eggs, whisked
½ cup salami, chopped
½ cup cheddar cheese, shredded
Salt and pepper to taste
Directions
1. Preheated your oven to 350 degrees F.
2. Line a 12-cup muffin pan with baking cups
3. Add the salami to the bottom of the muffin cups.
4. Combined the rest of the ingredients and pour over the salami.
5. Bake for 20 minutes or until the muffins are golden brown.
6. Allow to cool before serving. Can be refrigerated for up to 3 days or
frozen for up to 1 month.
Nutrition value per serving: Calories: 169 kcal, Carbs: 0.9 g, Fat: 12.3 g,
Protein: 13.7 g.
Low-Carb Granola
Prep Time: 5 minute / Cook Time: 30 minutes / Serves: 22
Ingredients :
1 cup almonds, chopped
1 cup pecans, chopped
½ cup unsweetened coconut flakes
½ cup sesame seeds
½ cup flax seeds
3 tbsp. pumpkin seeds
3 tbsp. sunflower seeds
4 tbsp. coconut oil
1 tbsp. ground cinnamon
1 tsp vanilla extract
½ tsp salt
Directions
1. Preheated your oven to 300 degrees F.
2. Prepare a baking sheet by lining it with parchment paper.
3. Mix all the ingredients together in a large mixing bowl then spread out
on the prepared baking sheet.
4. Toast the granola in the oven for 30 minutes or until the granola is
golden brown. Toss halfway through the baking process.
5. Allow the granola to cool completely before serving. Can be served
for breakfast, as a snack or as a topping or salads.
6. Can be stored at room temperature in an airtight container for up to 5
days or frozen for up to 3 months.
Nutrition value per serving: Calories: 139 kcal, Carbs: 4.3 g, Fat: 12.9 g,
Protein: 3.1 g.
Coconut-Flavored Porridge
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 4
Ingredients :
1 ½ cup unsweetened coconut milk
1 tbsp. ground cinnamon
½ tsp salt
1 tbsp. sunflower seeds
1 tbsp. chia seeds
1 tbsp. flax seeds
Directions
1. Add all the ingredients to a small saucepan and bring to a boil over
medium heat.
2. Bring the heat to low and simmer until the porridge reaches the desired
thickness.
3. Top with desired keto diet-friendly toppings and serve warm.
4. To meal prep, store the dry ingredients together in an airtight
container. Simply cook for a few minutes when it is time to serve.
Nutrition value per serving: Calories: 122 kcal, Carbs: 5.4 g, Fat: 11.2 g,
Protein: 1.2 g.
Chapter 7: Lunch Recipes
Chicken, Bacon and Avocado Cloud Sandwiches
Prep Time: 10 minute / Cook Time: 25 minutes / Serves: 6
Ingredients :
For cloud bread
3 large eggs
4 oz. cream cheese
½ tbsp. ground psyllium husk powder
½ tsp baking powder
A pinch of salt
To assemble sandwich
6 slices of bacon, cooked and chopped
6 slices pepper Jack cheese
½ avocado, sliced
1 cup cooked chicken breasts, shredded
3 tbsp. mayonnaise
Directions
1. Preheat your oven to 300 degrees.
2. Prepare a baking sheet by lining it with parchment paper.
3. Separate the egg whites and egg yolks, and place into separate bowls.
4. Whisk the egg whites until very stiff. Set aside.
5. Combined egg yolks and cream cheese.
6. Add the psyllium husk powder and baking powder to the egg yolk
mixture. Gently fold in.
7. Add the egg whites into the egg mixture and gently fold in.
8. Dollop the mixture onto the prepared baking sheet to create 12 cloud
bread. Use a spatula to gently spread the circles around to form ½-inch
thick pieces.
9. Bake for 25 minutes or until the tops are golden brown.
10. Allow the cloud bread to cool completely before serving. Can be
refrigerated for up to 3 days of frozen for up to 3 months. If food
prepping, place a layer of parchment paper between each bread slice to
avoid having them getting stuck together. Simply toast in the oven for
5 minutes when it is time to serve.
11. To assemble sandwiches, place mayonnaise on one side of one cloud
bread. Layer with the remaining sandwich ingredients and top with
another slice of cloud bread. Serve.
Nutrition value per serving: Calories: 333 kcal, Carbs: 5 g, Fat: 26 g,
Protein: 19.9 g.
Roasted Lemon Chicken Sandwich
Prep Time: 15 minute / Cook Time: 1 hour 30 minutes / Serves: 12
Ingredients :
1 kg whole chicken
5 tbsp. butter
1 lemon, cut into wedges
1 tbsp. garlic powder
Salt and pepper to taste
2 tbsp. mayonnaise
Keto-friendly bread
Directions
1. Preheat the oven to 350 degrees F.
2. Grease a deep baking dish with butter.
3. Ensure that the chicken is patted dry and that the gizzards have been
removed.
4. Combine the butter, garlic powder, salt and pepper.
5. Rub the entire chicken with it, including in the cavity.
6. Place the lemon and onion inside the chicken and place the chicken in
the prepared baking dish.
7. Bake for about 1½ hours, depending on the size of the chicken.
8. Baste the chicken often with the drippings. If the drippings begin to
dry, add water. The chicken is done when a thermometer, insert it into
the thickest part of the thigh reads 165 degrees F or when the clear
juices run when the thickest part of the thigh is pierced.
9. Allow the chicken to cool before slicing.
10. To assemble sandwich, shred some of the breast meat and mix with the
mayonnaise. Place the mixture between the two bread slices.
11. To save the chicken for later, refrigerated for up to 5 days or freeze for
up to 1 month.
Nutrition value per serving: Calories: 214 kcal, Carbs: 1.6 g, Fat: 11.8 g,
Protein: 24.4 g.
Keto-Friendly Skillet Pepperoni Pizza
Prep Time: 10 minute / Cook Time: 6 minutes / Serves: 4
Ingredients :
For Crust
½ cup almond flour
½ tsp baking powder
8 large egg whites, whisked into stiff peaks
Salt and pepper to taste
Toppings
3 tbsp. unsweetened tomato sauce
½ cup shredded cheddar cheese
½ cup pepperoni
Directions
1. Gently incorporate the almond flour into the egg whites. Ensure that
no lumps remain.
2. Stir in the remaining crust ingredients.
3. Heat a nonstick skillet over medium heat. Spray with nonstick spray.
4. Pour the batter into the heated skillet to cover the bottom of the skillet.
5. Cover the skillet with a lid and cook the pizza crust to cook for about 4
minutes or until bubbles that appear on the top.
6. Flip the dough and add the toppings, starting with the tomato sauce
and ending with the pepperoni
7. Cook the pizza for 2 more minutes.
8. Allow the pizza to cool slightly before serving.
9. Can be stored in the refrigerator for up to 5 days and frozen for up to 1
month.
Nutrition value per serving: Calories: 175 kcal, Carbs: 1.9 g, Fat: 12 g,
Protein: 14.3 g.
Cheesy Chicken Cauliflower
Prep Time: 5 minute / Cook Time: 10 minutes / Serves: 4
Ingredients :
2 cups cauliflower florets, chopped
½ cup red bell pepper, chopped
1 cup roasted chicken, shredded (See recipe Chapter 7: Lunch
Recipes: Roasted Lemon Chicken Sandwich)
¼ cup shredded cheddar cheese
1 tbsp. butter
1 tbsp. sour cream
Salt and pepper to taste
Directions
1. Stir fry the cauliflower and peppers in the butter over medium heat
until the veggies are tender.
2. Add the chicken and cook until the chicken is warmed through.
3. Add the remaining ingredients and stir until the cheese is melted.
4. Serve warm.
Nutrition value per serving: Calories: 144 kcal, Carbs: 4 g, Fat: 8.5 g,
Protein: 13.2 g.
Chicken Soup
Prep Time: 10 minute / Cook Time: 25 minutes / Serves: 6
Ingredients :
4 cups roasted chicken, shredded (See recipe Chapter 7: Lunch
Recipes: Roasted Lemon Chicken Sandwich )
2 tbsp. butter
2 celery stalks, chopped
1 cup mushrooms, sliced
4 cups green cabbage, sliced into strips
2 garlic cloves, minced
6 cups chicken broth
1 carrot, sliced
Salt and pepper to taste
1 tbsp. garlic powder
1 tbsp. onion powder
Directions
1. Sauté the celery, mushrooms and garlic in the butter in a pot over
medium heat for 4 minutes.
2. Add broth, carrots, garlic powder, onion powder, salt, and pepper.
3. Simmer for 10 minutes or until the vegetables are tender.
4. Add the chicken and cabbage and simmer for another 10 minutes or
until the cabbage is tender.
5. Serve warm.
6. Can be refrigerated for up to 3 days or frozen for up to 1 month.
Nutrition value per serving: Calories: 279 kcal, Carbs: 7.5 g, Fat: 12.3 g,
Protein: 33.4 g.
Chicken Avocado Salad
Prep Time: 7 minute / Cook Time: 0 minutes / Serves: 4
Ingredients :
1 cup roasted chicken, shredded (See recipe Chapter 7: Lunch
Recipes: Roasted Lemon Chicken Sandwich )
1 bacon strip, cooked and chopped
1/2 medium avocado, chopped
¼ cup cheddar cheese, grated
1 hard-boiled egg, chopped
1 cup romaine lettuce, chopped
1 tbsp. olive oil
1 tbsp. apple cider vinegar
Salt and pepper to taste
Directions
1. Create the dressing by mixing apple cider vinegar, oil, salt and pepper.
2. Combine all the other ingredients in a mixing bowl.
3. Drizzle with the dressing and toss. Serve.
4. Can be refrigerated for up to 3 days.
Nutrition value per serving: Calories: 220 kcal, Carbs: 2.8 g, Fat: 16.7 g,
Protein: 14.8 g.
THE CUTTING-EDGE, ALL-NATURAL
SOLUTION TO EFFECTIVE WEIGHT
LOSS.
Melt the belly fat & stubborn fat, and
look great with healthy body weight.
>>>> CLICK HERE <<<<
Chapter 8: Dinner Recipes
Chicken Broccoli Dinner
Prep Time: 10 minute / Cook Time: 5 minutes / Serves: 1
Ingredients :
1 roasted chicken leg (See recipe Chapter 7: Lunch Recipes: Roasted
Lemon Chicken Sandwich )
½ cup broccoli florets
½ tbsp. unsalted butter, softened
2 garlic cloves, minced
Salt and pepper to taste
Directions
1. Boil the broccoli in lightly salted water for 5 minutes.
2. Drain the water from the pot and keep the broccoli in the pot. Keep the
lid on to keep the broccoli warm.
3. Mix all the butter, garlic, salt and pepper in a small bowl to create
garlic butter.
4. Plate the chicken, broccoli and garlic butter. Serve.
Nutrition value per serving: Calories: 257 kcal, Carbs: 5.1 g, Fat: 14 g,
Protein: 27.4 g.
Easy Meatballs
Prep Time: 10 minute / Cook Time: 20 minutes / Serves: 4
Ingredients :
1 lb. ground beef
1 egg, beaten
Salt and pepper to taste
1 tsp garlic powder
1 tsp onion powder
2 tbsp. butter
¼ cup mayonnaise
¼ cup pickled jalapeños
1 cup cheddar cheese, grated
Directions
1. Combine the cheese, mayonnaise, pickled jalapenos, salt, pepper,
garlic powder and onion powder in a large mixing bowl.
2. Add the beef and egg and combine using clean hands.
3. Form large meatballs. Makes about 12.
4. Fry the meatballs in the butter over medium heat for about 4 minutes
on each side or until golden brown.
5. Serve warm with a keto-friendly side.
6. The meatball mixture can also be used to make a meatloaf. Just
preheat your oven to 400 degrees F, press the mixture into a loaf pan
and bake for about 30 minutes or until the top is golden brown.
7. Can be refrigerated for up to 5 days or frozen for up to 3 months.
Nutrition value per serving: Calories: 454 kcal, Carbs: 5 g, Fat: 28.2 g,
Protein: 43.2 g.
Chicken Casserole
Prep Time: 10 minute / Cook Time: 40 minutes / Serves: 8
Ingredients :
1 lb. boneless chicken breasts, cut into 1” cubes
2 tbsp. butter
4 tbsp. green pesto
1 cup heavy whipping cream
¼ cup green bell peppers, diced
1 cup feta cheese, diced
1 garlic clove, minced
Salt and pepper to taste
Directions
1. Preheat your oven to 400 degrees F.
2. Season the chicken with salt and pepper then batch fry in the butter
until golden brown.
3. Place the fried chicken pieces in a baking dish. Add the feta cheese,
garlic and bell peppers.
4. Combine the pesto and heavy cream in a bowl. Pour on top of the
chicken mixture and spread with a spatula.
5. Bake for 30 minutes or until the casserole is light brown around the
edges.
6. Serve warm.
7. Can be refrigerated for up to 5 days and frozen for 2 weeks.
Nutrition value per serving: Calories: 294 kcal, Carbs: 1.7 g, Fat: 22.7 g,
Protein: 20.1 g.
Lemon Baked Salmon
Prep Time: 10 minute / Cook Time: 30 minutes / Serves: 4
Ingredients :
1 lb. salmon
1 tbsp. olive oil
Salt and pepper to taste
1 tbsp. butter
1 lemon, thinly sliced
1 tbsp. lemon juice
Directions
1. Preheat your oven to 400 degrees F.
2. Grease a baking dish with the olive oil and place the salmon skin-side
down.
3. Season the salmon with salt and pepper then top with the lemon slices.
4. Slice half the butter and place over the salmon.
5. Bake for 20minutes or until the salmon flakes easily.
6. Melt the remaining butter in a saucepan. When it starts to bubble,
remove from heat and allow to cool before adding the lemon juice.
7. Drizzle the lemon butter over the salmon and serve warm.
Nutrition value per serving: Calories: 211 kcal, Carbs: 1.5 g, Fat: 13.5 g,
Protein: 22.2 g.
Cauliflower Mash
Prep Time: 10 minute / Cook Time: 5 minutes / Serves: 8
Ingredients :
4 cups cauliflower florets, chopped
1 cups grated parmesan cheese
6 tbsp. butter
½ lemon, juice and zest
Salt and pepper to taste
Directions
1. Boil the cauliflower in lightly salted water over high heat for 5
minutes or until the florets are tender but still firm.
2. Strain the cauliflower in a colander and add the cauliflower to a food
processor
3. Add the remaining ingredients and pulse the mixture to a smooth and
creamy consistency
4. Serve with protein like salmon, chicken or meatballs.
5. Can be refrigerated for up to 3 days.
Nutrition value per serving: Calories: 101 kcal, Carbs: 3.1 g, Fat: 9.5 g,
Protein: 2.2 g.
Chapter 9: Snack and Dessert Recipes
Chia Coconut Pudding
Prep Time: 2 minute / Cook Time: 0 minutes / Serves: 3
Ingredients :
1 cup unsweetened coconut milk
½ tsp vanilla extract
½ tsp almond butter
1 tbsp. chia seeds
Directions
1. Combine all the ingredients in a large jar until a smooth consistency is
achieved.
2. To allow the ingredients to gel, refrigerate the pudding overnight.
3. Serve.
4. Can be refrigerated for up to 4 days.
Nutrition value per serving: Calories: 42 kcal, Carbs: 3.2 g, Fat: 2.7 g,
Protein: 0.8 g.
4-Ingredient Chocolate Ice-Cream
Prep Time: 15 minute / Cook Time: 10 minutes / Serves: 2
Ingredients :
2 eggs
1¼ cups heavy whipping cream
½ tsp vanilla protein powder
2 tbsp. cocoa powder
Directions
1. Separate the eggs and place the egg whites and egg yolks in separate
bowls.
2. Whisk the egg yolks to create a smooth and fluffy mixture.
3. Add the remaining ingredients to a saucepan and place over medium
heat.
4. Bring the mixture to a boil.
5. Simmer for 5 minutes or until the cream becomes slightly thickened.
6. Reduce the heat to low and add the egg yolks.
7. Combine well and stir the mixture constantly to thicken the mixture.
8. Remove the mixture from the heat and allow to cool before
refrigerating.
9. Whisk the egg whites until stiff. Fold into the chocolate mixture.
10. Pour the mixture into an ice-cream maker and process according to the
instruction manual
11. Alternately pour the mixture into a jar with a lid and place in the
freezer if you do not have an ice-cream maker. Stir the mixture
occasionally until it reaches the desired consistency.
Nutrition value per serving: Calories: 651 kcal, Carbs: 7.9 g, Fat: 66.1 g,
Protein: 11.6 g.
Nutty Chocolate Pieces
Prep Time: 5 minute / Cook Time: 0 minutes / Serves: 30
Ingredients :
3 cups dark chocolate chips
½ cups hazelnuts, chopped
2 tbsp. unsweetened coconut flakes, roasted
A pinch of salt
A pinch of chili powder
Directions
1. Prepare a baking sheet by lining it with parchment paper.
2. Melt the chocolate chips in the microwave oven in 20-second
intervals. Stir after every 20-second interval to ensure the chocolate is
well melted.
3. Pour the chocolate into the prepared baking sheet
4. Sprinkle the remaining ingredients over the chocolate.
5. Allow the chocolate to cool and set in the refrigerator for at least 2
hours.
6. Break the chocolate into pieces then store any remaining chocolate in
the refrigerator in an airtight container.
Nutrition value per serving: Calories: 65 kcal, Carbs: 8.3 g, Fat: 4.1 g,
Protein: 1 g.
Spiced Sweet Potato Cookies
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 24
Ingredients :
½ cup mashed sweet potato
1 tsp all spice
1 tsp ground cinnamon
3 oz. cream cheese
3 tbsp. butter
1⁄3 cup granulated erythritol
1½ cups almond flour
¼ cup coconut floor
½ tsp baking powder
1 large egg
1 tsp vanilla extract
5 pecans, toasted and chopped
Directions
1. Preheat the oven to 350 degrees F.
2. Prepare a baking sheet lining it with parchment paper.
3. Add the butter and erythritol to a mixing bowl and cream with a hand
mixture.
4. Add the cream cheese and mix until a smooth mixture is achieved.
5. Apart from the pecans, add the remaining ingredients. Mix until a soft
batter is achieved.
6. Add the pecans and mix in by hand.
7. Spoon tablespoonful of the cookie dough onto the prepared baking
sheet. Flatten the cookie dough to roughly 2” diameter circles.
8. Bake for 15 minutes until the cookies are lightly browned. Let the
cookies cool before serving.
9. Refrigerate for up to 5 days or freeze for up to 1 month.
Nutrition value per serving: Calories: 94 kcal, Carbs: 4 g, Fat: 8.1 g,
Protein: 2.4 g.
Crunchy Cherry Mousse
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 10
Ingredients :
2 cups heavy whipping cream
¼ dried cherries, chopped
2 pecans, chopped
½ tsp lemon zest
¼ tsp vanilla extract
Directions
1. Pour the heavy whipping cream into a bowl. Use a hand mixer to whip
the cream until soft peaks form.
2. Add the lemon zest and vanilla towards the end.
3. Add cherries and pecans to the whipped cream and stir to thoroughly
combine.
4. Cover with plastic wrap and refrigerate for at least 3 hours so that the
mousse firms.
5. Can be refrigerated for up to 3 days.
Nutrition value per serving: Calories: 104 kcal, Carbs: 1.4 g, Fat: 10.9 g,
Protein: 0.8 g.
Chocolate Macadamia Nut Fat Bombs
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 18
Ingredients :
¼ cup coconut butter, melted
¼ cup coconut oil, melted
1 cup dark chocolate, melted
½ cup macadamia nuts, chopped
⅓ cup shredded coconut
A pinch of salt
Directions
1. Combine all the ingredients to a mixing bowl.
2. Spoon tablespoons into mini cupcake liners.
3. Freeze for at least 1 hour. Serve.
4. Can be stored in the refrigerator for up to 3 days.
Nutrition value per serving: Calories: 126 kcal, Carbs: 6.3 g, Fat: 11.1 g,
Protein: 1.1 g.
Chocolate Hazelnut Spread
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 8
Ingredients :
¼ cup hazelnuts, roasted
¼ cup coconut oil, melted
1 tsp butter
2 tbsp. cocoa powder
1 tsp vanilla extract
Directions
1. Add all the ingredients to a food processor.
2. Blend to a smooth, even consistency.
3. Can be used with cut veggies and spread on keto-friendly bread.
Nutrition value per serving: Calories: 82 kcal, Carbs: 1.2 g, Fat: 8.9 g,
Protein: 0.6 g.
Mango Yogurt Popsicles
Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2
Ingredients :
¼ cup frozen mango, diced
1 cup Greek yogurt
½ cup heavy whipping cream
1 tsp vanilla extract
Directions
1. Place all the ingredients in a blender and blend to achieve a smooth
consistency.
2. The mixture can be served immediately as soft-serve ice cream.
3. To make Popsicle forms and let freeze for at least a couple of hours.
4. The mixture can also be placed in an ice-cream maker to make ice-
cream.
Nutrition value per serving: Calories: 140 kcal, Carbs: 5.1 g, Fat: 11.6 g,
Protein: 3.1 g.
Conclusion
Being obese and dealing with being overweight are heartbreaking issues.
The effects are wide-reaching and affect physical, mental, spiritual and
emotional health. Also, these conditions affect your quality of life and keep
you from enjoying the activities and the people that you love. It makes you
become less efficient and less productive in your daily life. In short, these
extra pounds can take away the joy you have for living.
Dieting is a tremendous task, especially when you have already conditioned
yourself to eat in an unhealthy way. Getting rid of the extra pounds can
seem impossible when there are so many diets out there that preach
unsustainable practices. Many people do not know where to turn to practice
a healthier diet. Many more get scammed by trends that are not sustainable
for long term weight management.
Do not be disheartened though because there is finally a diet that is not only
sustainable but also can be practiced by preparing delicious meals that are
good for your taste buds, your tummy, your heart, your brains and all other
organs in addition to slimming your waistline. The ketogenic diet makes it
possible to finally live your life to the fullest once more. It provides you
with energy and vitality to live every second to the fullest. You can now be
more efficient and productive in your academic, social, work and family
life. You can effortlessly enjoy your favorite hobbies and activities once
more in addition to spending time with people that you love and enjoy
being around.
This diet is not a fancy one in which only the rich and prosperous can
indulge. The ingredients to prepare meals are easily affordable and
ingredients can be found on most grocery shelves. Therefore, you do not
have to break the bank or go to outlandish places to find ingredients.
Proven by science and backed by years of research and successful results,
this diet is one that holistically improves your health. If you are looking for
a diet that is safe and effective, you can do no wrong by practicing the
ketogenic diet.
Now that we have come to the conclusion of this book, I want to thank you
for taking the chance and downloading this content. Please do not let these
words lay unused on these pages. Use the knowledge supplied in this book
to drastically improve your quality of life by finally reducing your weight to
a healthy one. The ketogenic diet has provided a way to take control of your
health, happiness and vitality. It is now up to you to implement these
practices so that you can reap the benefits of improved overall health and
wellness. Your taste buds will certainly thank you for it after you have tried
out the tasty recipes supplied!
References
Agha, M., & Agha, R. (2017). The rising prevalence of obesity: part A:
impact on public health. International journal of surgery. Oncology, 2 (7),
e17. doi:10.1097/IJ9.0000000000000017
Boison D. (2017). New insights into the mechanisms of the ketogenic diet.
Current opinion in neurology, 30 (2), 187–192.
doi:10.1097/WCO.0000000000000432
Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A.,
Khoursheed, M. A., Al-Sayer, H. M., Bo-Abbas, Y. Y., & Al-Zaid, N. S.
(2004). Long-term effects of a ketogenic diet in obese patients.
Experimental and clinical cardiology, 9 (3), 200–205.
Djalalinia, S., Qorbani, M., Peykari, N., & Kelishadi, R. (2015). Health
impacts of Obesity. Pakistan journal of medical sciences, 31 (1), 239–242.
doi:10.12669/pjms.311.7033
Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Kesse-
Guyot, E., … Péneau, S. (2017). Meal planning is associated with food
variety, diet quality and body weight status in a large sample of French
adults. The international journal of behavioral nutrition and physical
activity, 14 (1), 12. doi:10.1186/s12966-017-0461-7
Fenton, T. R., & Fenton, C. J. (2016). Paleo diet still lacks evidence. The
American journal of clinical nutrition, 104 (3), 844.
https://doi.org/10.3945/ajcn.116.139006
Hales C.M., Carroll M.D., Fryar C.D. & Ogden C.L. Prevalence of obesity
among adults and youth: United States, 2015–2016. NCHS data brief, no
288. Hyattsville, MD: National Center for Health Statistics .
Hruby, A., & Hu, F. B. (2015). The Epidemiology of Obesity: A Big
Picture. PharmacoEconomics, 33 (7), 673–689. doi:10.1007/s40273-014-
0243-x
Iacovides, S., & Meiring, R. M. (2018). The effect of a ketogenic diet
versus a high-carbohydrate, low-fat diet on sleep, cognition, thyroid
function, and cardiovascular health independent of weight loss: study
protocol for a randomized controlled trial. Trials, 19 (1), 62.
doi:10.1186/s13063-018-2462-5
Kandel S. (2019). An Evidence-based Look at the Effects of Diet on Health.
Cureus, 11 (5), e4715. https://doi.org/10.7759/cureus.4715
Kosinski, C., & Jornayvaz, F. R. (2017). Effects of Ketogenic Diets on
Cardiovascular Risk Factors: Evidence from Animal and Human Studies.
Nutrients, 9 (5), 517. doi:10.3390/nu9050517
Paoli A. (2014). Ketogenic diet for obesity: friend or foe?. International
journal of environmental research and public health, 11( 2), 2092–2107.
doi:10.3390/ijerph110202092
Shilpa, J., & Mohan, V. (2018). Ketogenic diets: Boon or bane?. The Indian
journal of medical research, 148 (3), 251–253.
doi:10.4103/ijmr.IJMR_1666_18
Stockman, M. C., Thomas, D., Burke, J., & Apovian, C. M. (2018).
Intermittent Fasting: Is the Wait Worth the Weight ?. Current obesity
reports, 7 (2), 172–185. https://doi.org/10.1007/s13679-018-0308-9
Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). Ketogenic diet
for weight loss. Canadian family physician Medecin de famille canadien,
64 (12), 906.
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The super easy keto diet for beginners low carb, high-fat,10 ingredient or less simple recipes and meal prepping for busy people on ketogenic diet (ketogenic diet for beginners book)

  • 1.
  • 2. The Super Easy Keto Diet for Beginners Low-Carb, High-Fat,10 Ingredient or Less Simple Recipes and Meal Prepping for Busy People on Ketogenic Diet (Ketogenic Diet for Beginners Book 1) THE CUTTING-EDGE, ALL-NATURAL SOLUTION TO EFFECTIVE WEIGHT LOSS. Melt the belly fat & stubborn fat, and look great with healthy body weight. >>>> CLICK HERE <<<<
  • 3. Copyright ©2020 by Shiva Mehrad - All rights reserved. The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly. Legal Notice: This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as
  • 4. a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies. Table of Contents Description Introduction What you will learn in this book Chapter 1: The Ketogenic Diet and What It Means For Weight Loss Obesity and the Health Implications What is the Ketogenic Diet? How the Ketogenic Diet Promotes Weight Loss The Other Benefits of Practicing the Ketogenic Diet Are There Any Cons to the Ketogenic Diet? Chapter 2: How the Ketogenic Diet Compares to Other Weight Loss Diets
  • 5. Ketogenic Diet vs. Vegan Diet Ketogenic Diet vs. Paleo Diet Ketogenic Diet vs. Intermittent Fasting Chapter 3: What to Eat on the Ketogenic Diet What to Avoid on the Ketogenic Diet What to Eat on the Ketogenic Diet Meats Fatty fish Seafood and shellfish Dairy products Healthy oils Nuts and seeds Flours Baking ingredients Low carb vegetables Cruciferous vegetables Sweeteners Condiments Healthy herbs and spices Hydration sources More ketogenic friendly foods 14-Day Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8
  • 6. Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Chapter 4: Meal Prepping What is Meal Prepping? Benefits of Meal Prepping Disadvantages to Meal Prepping Rules of Effective Meal Prepping Chapter 5: Smoothie Recipes Avocado Berry Smoothie Vanilla Almond Smoothie Nutty Chocolate Smoothie Low-carb Berry Smoothie Cleansing Green Smoothie Blackberry Mint Smoothie Peanut Butter Breakfast Smoothie Green Lemon Smoothie Simple Berry Smoothie Cauliflower Coconut Smoothie Chapter 6: Breakfast Recipes Simple Scrambled Eggs Sesame Seed Bread and Almond Butter Poppy Seed Coconut Pancakes Loaded Oven-Baked Pancakes Cheesy Bacon Breakfast Casserole Egg Muffins Low-Carb Granola
  • 7. Coconut-Flavored Porridge Chapter 7: Lunch Recipes Chicken, Bacon and Avocado Cloud Sandwiches Roasted Lemon Chicken Sandwich Keto-Friendly Skillet Pepperoni Pizza Cheesy Chicken Cauliflower Chicken Soup Chicken Avocado Salad Chapter 8: Dinner Recipes Chicken Broccoli Dinner Easy Meatballs Chicken Casserole Lemon Baked Salmon Cauliflower Mash Chapter 9: Snack and Dessert Recipes Chia Coconut Pudding 4-Ingredient Chocolate Ice-Cream Nutty Chocolate Pieces Spiced Sweet Potato Cookies Crunchy Cherry Mousse Chocolate Macadamia Nut Fat Bombs Chocolate Hazelnut Spread Mango Yogurt Popsicles Conclusion References Description Are you struggling to lose weight in a healthy and natural way? Would you like to boost your performance every day without practicing a complicated
  • 8. diet or meal plans? Would you like to maintain your busy lifestyle while still making delicious, uncomplicated meals at home? If you answer yes to any of these questions, then it's time for you to eat healthily, lose weight and maintain your busy lifestyle with the high-fat, low-carb diet called the ketogenic diet. This compact and straight-to-the-point book delivers science-backed details on how you can easily and effectively implement the ideologies of the ketogenic diet into your lifestyle. Transitioning into the lifestyle has been broken down into easy-to-follow steps and guidelines so that you can completely change the way that you live and eat for the better. What you will learn in this book: What the ketogenic diet is How the ketogenic diet can help you lose weight fast and effectively The pros and cons of practicing the ketogenic diet What to eat and avoid on the ketogenic diet A 14-day easy meal plan Beginner-friendly ketogenic diet shopping list How to meal prep easily and effectively Differences between the ketogenic diet and other popular diets Easy and quick-to-prepare delicious recipes for breakfast, lunch, dinner, snacks, smoothies and more. And more! It is time to take control of your health in a simple yet powerfully effective way. Practicing the ketogenic diet gives you that power. Get your copy of this book today! Introduction Next to exercise, proper hydration and sleeping right, practicing a healthy diet is one of the major contributing factors to living a healthy, happy and fulfilling life. Eating is a basic necessity to sustain life and so, many people forget to do it in the right way. Western culture promotes doing everything in a fast way and so we have taken on a trend of eating fast foods and either
  • 9. forget or ignore the detrimental effects of eating processed foods or foods laden with sugar and unhealthy fats. We see the unfortunate effects of such a poor diet every day in the high number of obesity cases worldwide in addition to the rise in associated diseases like cardiovascular health and type 2 diabetes. Many people allow the deterioration of their health and continue to eat this way because they want to avoid healthy eating due to the negative stereotype that healthy eating is not enjoyable. The ketogenic diet is one that kicks that wrongful assumption right out of the park. With a few simple additions and subtractions, you can transform veggies and lean proteins into meals that give you the nutrition you need, that promotes overall good health and turns your body into a fat-burning machine. You can eat food that is good for your gut, heart and brain, that is simple, affordable and, best yet, has powerful fat-burning properties. The ketogenic diet makes that possibility a reality. This diet is not one that has suddenly immerged as a new trend. It is one that is backed by decades of success and strong scientific principles as to why it is so effective. This book gives you the information you need to use that track record to your advantage. THE CUTTING-EDGE, ALL-NATURAL SOLUTION TO EFFECTIVE WEIGHT LOSS. Melt the belly fat & stubborn fat, and look great with healthy body weight. >>>> CLICK HERE <<<<
  • 10. What you will learn in this book This book was written to show you the facts about the ketogenic diet so that you can put the myths to rest once and for all. These facts include: What the ketogenic diet is How the ketogenic diet can help you lose weight fast and effectively The pros and cons of practicing the ketogenic diet What to eat and what to avoid on the ketogenic diet A 14-day easy meal plan How to meal prep easily and effectively Differences between the ketogenic diet and other popular diets Easy and quick-to-prepare delicious recipes for breakfast, lunch, dinner, snacks, smoothies and more. And more! This book is a compact guide that gives you the details you need to get started with this revolutionary diet. In addition to being an effective information source about transitioning into practicing a ketogenic diet, this book provides delicious recipes that not only wow your taste buds but also cause effective fat burning within the body. While this diet promotes sustained weight management, it also improves overall health to make your heart and brain healthier. Dieting does not automatically equate to bland, tasteless food. You can still enjoy great tasting food while maintaining a healthy waistline. You can have a healthy heart and reduce your risk of developing chronic diseases like type 2 diabetes while still enjoying food that makes you smack your lips. You can have it all with the ketogenic diet! Thank you for downloading this book. Turn the page and start reading now because every word is packed with value.
  • 11. Chapter 1: The Ketogenic Diet and What It Means For Weight Loss Obesity and the Health Implications More than 10% of the global population is obese. Of that number, more than 40% of American adults are obese. Obesity is a disease whereby a person carries excessive body weight or body fat. Obesity is diagnosed by a medical doctor using BMI, which stands for body mass index. The BMI represents a person's approximate age and height compared to the body mass or body weight they carry. A person who has a BMI that is 30 or over is considered obese. Being obese is not the only problem when it comes to body mass and body fat. Being overweight also creates several health problems. If you have a BMI between 25 and 29.9, you are considered overweight but not yet obese. Having a BMI that is below 18.5 means you are underweight and need to gain more weight. Having a BMI between 18.5 and 24.9 is the sweet spot as this is an indication that a person carries a healthy body weight. Being obese and overweight lead to a variety of negative consequences such as a diminished quality of life and decreased mobility and flexibility. It is not limited to these negative effects. Obesity commonly comes with the increased risk of developing other health complications. A few of these include: Cardiovascular disease Type 2 diabetes Certain cancers such as breast, kidney and prostate Osteoarthritis Digestive issues such as heartburn and decreased liver function Sleep apnea Obesity and being overweight are conditions that are entirely preventable and luckily, reversible. Practicing the ketogenic diet is one lifestyle change that a person can implement to decrease their BMI and obtain a healthy body weight.
  • 12. What is the Ketogenic Diet? The ketogenic diet is a high-fat, moderate-protein and low-carbohydrate diet that allows the body to gain energy in a more efficient and cleaner metabolic process. The ketogenic diet is often referred to as keto diet for short. While many people are taken aback by the fact that a high-fat diet promotes fat burning, the science behind how this diet promotes a healthier weight is undeniable. Carbohydrates are the body's main source of energy. However, consuming carbohydrates often leads to a state of addiction whereby a person is compelled to eat excessive amounts of carbohydrate-rich foods. This is because we get a huge boost in energy when we consume carbohydrates, which causes euphoric feelings. This boost is followed by a drastic drop in energy that causes fatigue and irritability. The brain then demands more carbohydrates to compensate for that high so we get stuck in a cycle of eating more and more carbs to regain that energy boost. Sugar is the simplest form of carbohydrates. Excessive carbohydrate and sugar intake leads to weight gain among many of the detrimental health effects. The ketogenic diet encourages the body to seek a new energy source in the form of fat. This energy production is far more efficient and stable than the use of carbohydrates and does not have the addictive nature of carbohydrates. The ketogenic diet is not a new diet and has actually been around for more than 100 years. It was initially developed to help fight the symptoms of epilepsy. However, it was soon found that it led to healthy weight management in addition to promoting many other health benefits. The standard ketogenic diet promotes that a practitioner consume a diet that has 75% fat, 20% protein and 5% carbohydrates. Effectively practicing the ketogenic diet means that you should not consume more than 50 g of carbohydrates per day. How the Ketogenic Diet Promotes Weight Loss The ketogenic diet is effective at aiding in weight loss for the simple fact that it replaces carbohydrate intake with the intake of healthy fats. This causes a shift in the body's primary metabolic process. Instead of
  • 13. metabolizing carbohydrates, the body will then metabolize fat in an effort to gain energy because carbohydrate supply is low. Because the body is burning fat, this leads to weight loss and, by association, other positive health implications. The metabolic processing of fats instead of carbohydrates is known as ketosis. This metabolic process only occurs when there is a low supply of carbohydrates in the body. Ketosis does not only occur when a person practices the ketogenic diet. It can occur naturally when a person is fasting, during pregnancy, after strenuous exercise or a skipped meal. The name ketosis comes from the fact that fat molecules are transformed into energy sources known as ketones. These molecules are always present in the bloodstream but the concentration becomes drastically greater when the body no longer metabolizes carbohydrates for energy. It might be hard to understand why consuming more fat attains weight loss but the mere fact that the body is metabolizing more fat during the process of ketosis leads to natural weight loss. The ketogenic diet also promotes weight loss because the practitioner feels more satisfied and fuller after every meal due to the higher consumption of fat and protein. Because this person feels fuller for longer, they are less likely to reach for unhealthy and frequent snacks. This person is also likely to eat smaller meals. Both of these conditions leads to not overeating, which helps with better weight management and reduction. Because this person is not overeating and feels fuller for longer, they have a reduced appetite as well. Weight loss is attributed also to the fact that practicing the ketogenic diet helps get rid of belly fat, which is also known as visceral fat. This kind of fat builds up around organs in the abdominal area and is hard to get rid of. Due to its location, it has been linked to the development of heart disease and type 2 diabetes. This type of fat commonly develops due to the consumption of carbohydrates and refined sugars. Because both of these types of foods are avoided on the ketogenic diet, this leads to a drastic reduction in weight in addition to this fat being burnt in ketosis. The Other Benefits of Practicing the Ketogenic Diet
  • 14. Forcing the body into the metabolic process of ketosis via the practicing of the ketogenic diet is not only good for weight loss. It has other benefits, which include: Protecting body cells from damage from free radicals. The molecules that normally facilitate this function are known as antioxidants. Vitamin E and vitamin C are popular examples of antioxidants. They function by ensuring that agents that cause oxidation, which is a process by which a molecule known as a free radical produces oxidizing compounds in the body. Ketones make the oxygen that these free radical produce less reactive and therefore, less damaging to cells. Stimulating mitochondrial production. Mitochondria are organelles found in body cells. They help generate chemical energy for biochemical reactions. Cells that use ketones as a fuel source synthesize new mitochondria and this facilitation is especially prominent in brain cells. As a result, this makes energy production more efficient as well as improves the overall health of cells that use ketones for energy. Aiding in preventing certain cancers. Most cancerous cells cannot use ketones as fuel and therefore, die when ketosis is the primary fuel production process in a body. Helping in improving brain function, and protecting and regenerating nervous system cells. The brain processes energy derived from ketones more effectively than it does energy derived from carbohydrates. Facilitating the process known as autophagy. Autophagy is a process whereby the body purges itself of damaged cells and toxins to regenerate new and healthier cells. Are There Any Cons to the Ketogenic Diet? All things have a downside and this is the same with the ketogenic diet. A small group of persons who are newly acquainted with the ketogenic diet have reported having negative symptoms. These symptoms include: Digestive issues Hunger Nausea Low energy
  • 15. Sleep disturbances This state is known as the keto flu and is a result of the body adjusting to this new way of metabolizing fat to gain energy. It is also a result of the body having an altered state of water and mineral levels. You can combat the keto flu by gently easing into the ketogenic diet by slowly removing carbohydrates from your diet rather than transitioning in one fell swoop. You can also combat the keto flu by adding more salt to your diet and taking mineral supplements to stabilize water and mineral levels. Other ways in which you can combat the keto flu include: Upping your caffeine intake. You can do this by drinking more unsweetened coffee and tea. Caffeine helps boost energy, burn fat and increases physical performance. Consume MCT oil. MCT stands for medium-chain triglycerides. In addition to being an energy booster, it also helps boost ketone levels in the bloodstream. Consume whey proteins. Energy levels may also be down due to the body adjusting to new protein levels so boost your protein numbers by consuming whey protein. Consume exogenous ketones. These are supplements that you can consume to boost your ketone levels to facilitate faster adjusting for the body. Another possible disadvantage of practicing the ketogenic diet is nutrient deficiencies due to the limitation of certain foods from this diet. However, this can be combated by incorporating alternatives into the diet and consuming supplements.
  • 16. Chapter 2: How the Ketogenic Diet Compares to Other Weight Loss Diets With so many diet choices when it comes to weight loss and weight management, it can be hard to choose the right one for you. To make this easier for you, I have compiled a list of how this diet stacks up against 3 of the most popular weight-loss diets in modern times. Ketogenic Diet vs. Vegan Diet The vegan diet is a subset of the vegetarian diet whereby only foods derived from plants are eaten. This means that common protein and fat sources are eliminated as no animal or animal by-products like eggs and other dairy products are consumed on this diet. While this diet can seem rather strict, it has benefits like: Enhanced weight loss and weight maintenance. Providing plant-based nutrition that is rich in probiotics, vitamins, minerals and antioxidants. Protecting against certain cancers. Boosting heart health. Decreasing the global footprint. While this diet promotes having a lower BMI, it is very restrictive and the many limitations that are placed on the practitioner can lead to more nutrition deficiencies than the ketogenic diet if the practitioner is not careful. Ketogenic Diet vs. Paleo Diet The Paleo diet is often referred to as the caveman diet because it is principally based on eating foods that cavemen did. This diet was founded on the principle that due to the high level of processed foods in this day and age, diet is one of the main things damaging our bodies. Therefore, the aim is to reverse the diet by eating what was common in the Paleolithic time period to achieve better health via whole eating and as little food processing as possible. The foods that are primarily consumed on this diet include meat, fish, eggs, fruits, vegetables and some fats and oils. All grains legumes, most dairy sources and processed foods are eliminated.
  • 17. The two diets do have commonality such as: Emphasizing the consumption of whole foods Avoiding the consumption of sugar Emphasizing the consumption of healthy fats Eliminating the consumption of grains and legumes They differ in fundamental ways, though. Practicing the Paleo diet focuses on the ideology of a different time period while the ketogenic diet focuses on the consumption of macronutrients. The Paleo diet also allows for the consumption of carbohydrates in the form of unrefined sugars that are found in fruits and some vegetables. As a result, the Paleo diet while more flexible, does not promote weight loss in the same way that the ketogenic diet does. Ketogenic Diet vs. Intermittent Fasting Intermittent fasting is not a diet per say but is rather a way of eating that promotes going without food for a set period of time, which is usually around 16 hours, then eating during a particular window each day. This way of eating does promote weight loss in addition to other health benefits like: Lowering the risk of developing cardiovascular diseases and type 2 diabetes Increasing mental clarity and focus Increasing energy Aiding in the prevention of some cancers Despite these great benefits, there are drawbacks to intermittent fasting and they include: Digestive issues Causing weight gain due to the practitioner overeating during the eating window Interfering with the social aspects of eating Being low energy and unproductive due to hunger While both processes promote ketosis, intermittent fasting leads to more hunger, less energy and therefore, unstable results as it comes to weight loss. Therefore, you can gain the benefits associated with intermittent
  • 18. fasting such as autophagy and sustained weight loss without having to deal with the pain of hunger and potential nutrient deficiencies. THE CUTTING-EDGE, ALL-NATURAL SOLUTION TO EFFECTIVE WEIGHT LOSS. Melt the belly fat & stubborn fat, and look great with healthy body weight. >>>> CLICK HERE <<<<
  • 19. Chapter 3: What to Eat on the Ketogenic Diet What to Avoid on the Ketogenic Diet All foods that are high in carbohydrates or unhealthy trans fats are to be avoided on the ketogenic diet. Therefore, a thorough breakdown of the foods that should be removed or drastically reduced from the diet looks like this: All fruits except consuming a small portion of berries on occasion. Foods that are high in sugar content like fruit juices, cakes and sodas. Sweeteners like sugar, maple syrup, agave and honey. Root veggies like potatoes, beets and yams. Beans like lentils, chickpeas and kidney beans. Grains like cereal, pasta and rice. Baked goods high in carbohydrates like cookies, white bread, whole wheat bread, crackers and donuts. Common condiments and sauces like ketchup and barbeque sauce. Alcohol. What to Eat on the Ketogenic Diet Despite the limitation on the number of carbs that can be consumed on the ketogenic diet, this diet still has plenty of tasty and nutritious options to choose from. The list below also doubles as a shopping list for a well- stocked kitchen that allows for following the ketogenic diet. The items below are commonly found in most grocery stores and can even be ordered on popular online retailers. Meats These are a great source of protein. To maintain the integrity of meat as a ketogenic diet-friendly food, do not marinate them in sugary sauces. In addition, fish and chicken nuggets, as well as cold cut meats, should be avoided as they contain relatively high amounts of carbohydrates. Meats that are safe to eat include turkey, chicken, beef, sausages, ham, pork and bacon.
  • 20. Fatty fish These are a great source of omega-3 fatty acids. Popular choices include salmon, tuna, sardines and herring. Seafood and shellfish Options include mussels, octopus, squid, oysters and clams. Dairy products They include Greek yoghurt, unprocessed cheeses such as cheddar cheese, blue cheese and mozzarella, whole eggs, cream cheese, heavy whipping cream and butter. Healthy oils They include olive oil, avocado oil, hazelnut oil, ghee, sesame oil and coconut oil. Coconut oil contains MCTs. Nuts and seeds These are great sources of protein and fiber. Options including chia seeds, flax seeds, pumpkin seeds, walnuts, Brazil nuts, cashew nuts, sesame seeds, pistachios, macadamia nuts and cashew nuts. Flours Alternatives to gluten-rich and high-carb flours include coconut flour, almond flour, cassava flour, flax seed flour, cornmeal and sunflower seed flour Baking ingredients These include gluten-free baking powder, baking soda, whey proteins, xanthan gum, psyllium husk, vanilla extract and gelatin. Low carb vegetables These include peppers, green leafy vegetables like spinach, tomatoes and onions. Cruciferous vegetables Examples include cauliflower, broccoli, kale and zucchini. Sweeteners Examples include stevia, erythritol, monk fruit sweetener, sucralose and xylitol.
  • 21. Condiments Ketogenic diet-friendly sources including salt, pepper, vinegar, mustard and garlic. Healthy herbs and spices This includes parsley, scallions, green onions, cinnamon, rosemary, thyme, etc. Hydration sources Examples include soda water, sparkling water and water, More ketogenic friendly foods These include avocados, berries such as strawberries, raspberries, blackberries and blueberries, and dark chocolate that has at least 70% cocoa content. 14-Day Meal Plan This meal plan gives a great guide for what it looks like to follow the ketogenic diet. You can copy this meal plan as you start your ketogenic diet journey and modify it as you become more experienced with the food you prefer. The recipe for most of these meals can be found in the latter part of this book. Day 1 Breakfast: Peanut Butter Breakfast Smoothie Lunch: Chicken, Bacon and Avocado Cloud Sandwich Dinner: Lemon Baked Salmon and Cauliflower Mash Dessert : Mango Yogurt Soft Serve Ice-Cream Snack 1: Coconut Fat Cups Snack 2: Two Hard-Boiled Eggs Day 2 Breakfast: Simple Scrambled Eggs Lunch: Roasted Lemon Chicken Sandwich Dinner: Chicken Broccoli Dinner Dessert : Chia Coconut Pudding Topped with Roasted Almonds
  • 22. Snack 1: Strawberries Dipped In Dark Chocolate Snack 2: Kale Chips Day 3 Breakfast: Coconut-Flavored Porridge Lunch: Easy Meatballs Avocado Salad Dinner: Lemon Baked Salmon and Veggie Side Dessert : Chia Coconut Pudding Snack 1: Chocolate Hazelnut Spread Sandwich Snack 2: Low-carb Berry Smoothie Day 4 Breakfast: Egg Muffins Lunch: Keto-Friendly Skillet Pepperoni Pizza Dinner: Roasted Chicken and Cauliflower Mash Dessert : Sugar-Free Coconut Cheesecake Snack 1: Sesame Seed Bread and Peanut Butter Snack 2: Trail Mix with Nuts and Seeds Day 5 Breakfast: Low-Carb Granola with Coconut Cream Lunch: Roasted Lemon Chicken Sandwich Dinner: Chicken Broccoli Dinner Dessert : Mango Yogurt Popsicles Snack 1: Nutty Chocolate Smoothie Snack 2: Celery Sticks Topped With Almond Butter Day 6 Breakfast: Sesame Seed Bread, Bacon and Eggs Sandwich Lunch: Easy Meatballs Sandwich Dinner: Chicken Casserole Dessert : Spiced Sweet Potato Cookies
  • 23. Snack 1: Coconut chips Snack 2: Greek Yoghurt Topped With Crushed Pecans Day 7 Breakfast: Vanilla Almond Smoothie Lunch: Keto-Friendly Skillet Pepperoni Pizza Dinner: Cheesy Chicken Cauliflower Dessert : Spiced Sweet Potato Cookies Snack 1: Egg Muffin Snack 2: Chocolate Macadamia Nut Fat Bombs Day 8 Breakfast: Blackberry Mint Smoothie Lunch: Chicken Avocado Salad Dinner: Chicken Broccoli Dinner Dessert : 4-Ingredient Chocolate Ice-Cream Snack 1: Chocolate Hazelnut Spread Tortilla Roll-Ups Snack 2: Granola Day 9 Breakfast: Sesame Seed Bread and Scrambled Eggs Lunch: Cheesy Chicken Cauliflower Dinner: Easy Meatballs with Green Salad Dessert : Crunchy Cherry Mousse Snack 1: Green Lemon Smoothie Snack 2: Chocolate Macadamia Nut Fat Bombs Day 10 Breakfast: Avocado Berry Smoothie Lunch: Loaded Hotdog with Cloud Bread Dinner: Cheesy Chicken Cauliflower Dessert : Spiced Sweet Potato Cookies
  • 24. Snack 1: Carrots Dipped in Almond Butter Snack 2: Chocolate Macadamia Nut Fat Bombs Day 11 Breakfast: Cheesy Bacon Breakfast Casserole Lunch: Keto-Friendly Skillet Pepperoni Pizza Dinner: Chicken Casserole Dessert : Chocolate Macadamia Nut Fat Bombs Snack 1: Chocolate Hazelnut Spread Open-face Sandwich Snack 2: Cleansing Green Smoothie Day 12 Breakfast: Loaded Oven-Baked Pancakes Lunch: Roasted Lemon Chicken Sandwich Dinner: Chicken Broccoli Dinner Dessert : Crunchy Cherry Mousse Snack 1: Nutty Chocolate Pieces Snack 2: Granola Day 13 Breakfast: Sesame Seed Bread and Almond Butter Lunch: Chicken Avocado Salad Dinner: Easy Meatballs and Cauliflower Mash Dessert : Nutty Chocolate Pieces Snack 1: Celery Sticks Topped with Chocolate Hazelnut Spread Snack 2: Granola Day 14 Breakfast: Cauliflower Coconut Smoothie Lunch: Chicken Burger with Cloud Bread Dinner: Chicken Casserole Dessert : 4-Ingredient Chocolate Ice-Cream
  • 25. Snack 1: Simple Berry Smoothie Snack 2: Low-Carb Granol
  • 26. Chapter 4: Meal Prepping We have all been there. You have come in from a hard day where your commitments took a toll on your mind and body. You are hungry but you also want to savor something that excites your taste buds. However, after your long day, the last thing you want to do is cook. Now you are in a predicament. You would not be in this predicament if you had the foresight to meal prep. What is Meal Prepping? Meal prepping is the process of preparing meals partially or wholly in advance. Most people meal prep on a weekend so that a week's worth of meals is prepped in advance. However, the process is highly individualized so some people meal prep for only a few days while others do it for 1 month or even longer. The process is facilitated by how much storage space you have and how much time you have on your hands to prepare meals in that one session. Meal prepping can be done in three ways. The first method involves preparing ingredients in advance. Preparation methods include peeling and slicing vegetables and fruits, roasting meats and other proteins, etc. Since these processes have already been done, when it is time to eat, all you have to do is mix the ingredients together for a tasty meal. The second method is batch cooking. Batch cooking is the preparation of large meals then freezing them in entirety for later use. Lastly, you can make individual portioned meals. These meals are stored in appropriate containers so that they are easy to grab and go when needed. This last method is very popular among people who live busy lives and are typically on the go. The first thing a person needs to do when meal prepping is choose the meal prepping method they will practice. Next, recipes need to be chosen for breakfast, lunch, dinner, snacks and desserts. This needs to be done with careful consideration so that balanced nutrition is provided every day of the week as well as to keep within the carbohydrate consumption limitation. After the recipes have been decided then you can determine the amount of each meal that will be prepared in advance.
  • 27. Benefits of Meal Prepping There are a variety of benefits to preparing your meals in advance and they include: Saving time. having your meals prepared in advance and ready to eat at the time that you need saves you time and you do not have to put in the daily expenditure in that department. Saving money . A shopping list can be prepared from determining the recipes to be prepared. This prevents repeat trips to the grocery store to pick up ingredients as well as the unnecessary buying of unneeded items. Saving energy. Meal prepping takes away the guesswork from meal preparation throughout the week so this saves mental energy. It also saves on physical energy by allows all or most meal preparation in one session rather than spread across every day. Disadvantages to Meal Prepping There is only one major downside to meal prepping and it only applies to a few people as it is about personal preferences. Some people believe that meal prepping is too restrictive because it entails eating the same food or the same type of dishes too many days in a row. However, monotony does not have to exist in meal preparation as you can use different dresses, condiments and spices to add different flavors to the same dish. Another method for avoiding monotony includes preparing several types of dishes that can be stored in the freezer so you can have variety throughout the week. Another minor disadvantage is that some people feel that the freshness of food is lost throughout the week. Due to a small number of disadvantages to meal prepping, most people feel that the benefits outweigh them and thus, they meal prep to gain the benefits discussed above. Rules of Effective Meal Prepping Use foods that last longer such as frozen vegetables, stiff, green leafy vegetables, nuts, seeds, lean proteins and fresh, stiff veggies.
  • 28. When meal prepping for breakfast, ensure that your meal has plenty of protein and fiber. Soups and salads are great meal prep options for lunch because they are highly customizable and provide a great source of vegetables and lean protein. Meal prepping for dinner is a great way to get your daily recommend intake of vitamins and minerals from veggies. To ensure that meals last longer, ensure that you have appropriate storage such as freezer-safe plastic bags and airtight containers. Store meal prep meals at the appropriate temperature. Food that is stored in the food danger zone, which is between 40 degrees F and 140 degrees F, typically spoil faster and therefore, pose a risk for food poisoning. Therefore, your refrigerator should have an internal temperature of 40 degrees F or lower while your freezer should have an internal temperature of 0 degrees F or lower. Meal prepped food typically last for between 2 and 5 days in the refrigerator and much longer when frozen. To keep track of dates, place labels on storage containers. When reheating food, ensure that the internal temperature reaches 165 degrees F to kill any possible bacteria grow. THE CUTTING-EDGE, ALL-NATURAL SOLUTION TO EFFECTIVE WEIGHT LOSS. Melt the belly fat & stubborn fat, and look great with healthy body weight. >>>> CLICK HERE <<<<
  • 29. Chapter 5: Smoothie Recipes All the recipes in this section follow the same preparation steps: 1. Add all the ingredients into a blender 2. Blend for about 1 minute or until the desired consistency is achieved. 3. Serve immediately. 4. To meal prep ahead, store in the refrigerator for 3 days or freeze for up to 10 days. That’s it! For the best tasting smoothies, add the ingredients in this order: 1. Veggies and/or fruits 2. Powders such as protein powered or cocoa powder if using 3. Thickeners like chia seeds, flax seeds and nut butters 4. Liquid of choice like water, ice, milk, or juice. You can meal prep smoothies in one of two ways. The first method entails making the smoothies ahead of time then freeze the contents in freezer-safe plastic bags. With the second method, you place the ingredients in a freezer- safe plastic bag and make the smoothies at the time of consumption. Smoothies made ahead can be refrigerated for up to 3 days depending on: If frozen or fresh fruits were used. Frozen fruits can thaw out and make the smoothies more watery in texture and less favorable. Therefore, for longer-lasting smoothies, use fresh fruits. If green veggies were used. While these do not affect the flavor over time, they can make the smoothies turn into a brown or gray color, which is typically unappetizing. If thickeners like chia seeds were used. These cause smoothies to spoil faster so if you want your smoothies to last longer in the refrigerator, skip the thickeners. The second method for meal prepping smoothies allows for more longevity. It also allows you to enjoy better flavor and texture without giving up the ingredients you love. Avocado Berry Smoothie Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 3
  • 30. Ingredients : ¼ cup raspberries 1/4 small avocado, peel and seed removed 1 cup kale, chopped 1 tbsp. flax seeds 1 cup water Nutrition value per serving: Calories: 63 kcal, Carbs: 5.7 g, Fat: 4.1 g, Protein: 1.5 g. Vanilla Almond Smoothie Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2 Ingredients : ½ cup unsweetened almond milk ½ cup heavy cream ½ cup ice 1 tsp vanilla extract 1 tsp stevia sweetener Nutrition value per serving: Calories: 120 kcal, Carbs: 1.6 g, Fat: 12 g, Protein: 0.9 g. Nutty Chocolate Smoothie Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2 Ingredients : 1 cup unsweetened almond milk 1 cup ice 1/3 cup heavy cream 1 tbsp. cocoa powder 1 tbsp. creamy almond butter Nutrition value per serving : Calories: 175 kcal, Carbs: 4.8 g, Fat: 17.2 g, Protein: 4.5 g. Low-carb Berry Smoothie
  • 31. Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 1 Ingredients : 2 small strawberries ½ cup cucumbers, chopped 3 tbsp. chia seeds 1 tbsp. MCT oil 1 cup ice Nutrition value per serving: Calories: 130 kcal, Carbs: 4.5 g, Fat: 15.2 g, Protein: 1 g. Cleansing Green Smoothie Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2 Ingredients: ½ cup water 1 tbsp. MCT oil 2 tbsp. parsley 1 cup spinach 1 tsp lime juice Nutrition value per serving: Calories: 56 kcal, Carbs: 1.2 g, Fat: 7.1 g, Protein: 0.6 g. Blackberry Mint Smoothie Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2 Ingredients : ½ cup coconut milk ¼ cup ice ¼ cup blackberries 1 tbsp. vanilla protein powder 5 mint leaves Nutrition value per serving: Calories: 155 kcal, Carbs: 5.6 g, Fat: 14.4 g, Protein: 3.5 g. Peanut Butter Breakfast Smoothie Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2 Ingredients:
  • 32. 2 tbsp. unsweetened peanut butter ¼ cup frozen blueberries 1/8 tsp ground cinnamon 1 cup spinach 1 cup unsweetened almond milk Nutrition value per serving: Calories: 124 kcal, Carbs: 7.3 g, Fat: 9.9 g, Protein: 4.1 g. Green Lemon Smoothie Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2 Ingredients : 1 tsp lemon juice 1 cup kale 1 cup cucumber, sliced 1 tbsp. hemp seeds 1 cup water Nutrition value per serving: Calories: 67 kcal, Carbs: 5.9 g, Fat: 3.5 g, Protein: 3.9 g. Simple Berry Smoothie Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2 Ingredients : ½ cup heavy cream ½ cup ice ½ cup frozen mixed berries Nutrition value per serving: Calories: 124 kcal, Carbs: 5.1 g, Fat: 11.2 g, Protein: 0.9 g. Cauliflower Coconut Smoothie Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2 Ingredients : 1 cup coconut milk 1 cup frozen cauliflower florets 1 tbsp. unsweetened cocoa powder ½ tbsp. vanilla protein powder
  • 33. 2 tbsp. chia seeds Nutrition value per serving: Calories: 300 kcal, Carbs: 9 g, Fat: 29.6 g, Protein: 5.4 g.
  • 34. Chapter 6: Breakfast Recipes Simple Scrambled Eggs Prep Time: 5 minute / Cook Time: 3 minutes / Serves: 1 Ingredients : 2 eggs whisked 1 tbsp. butter 1/2 cup baby spinach Salt and pepper to taste Directions 1. Add the salt and pepper to the eggs and whisk to incorporate. 2. Over medium heat, heat the butter in a frying pan. 3. Add the spinach and cook for 1 minute. Stir frequently. 4. Add the egg mixture to the pan and cook for about 2 minutes or until the desired texture has been achieved. Stir frequently to scramble the eggs. 5. Plate and serve. Can be frozen for up to 5 days. Nutrition value per serving: Calories: 169 kcal, Carbs: 1.5 g, Fat: 11.8 g, Protein: 13.9 g. Sesame Seed Bread and Almond Butter Prep Time: 15 minute / Cook Time: 15 minutes / Serves: 6 Ingredients : ½ cup sesame seeds ½ cup almond flour ¼ cup Greek yoghurt 2 egg whites 2 tsp ground psyllium husk powder 2 tsp baking powder A pinch of salt 1 tbsp. almond butter Directions 1. Preheat your oven to 400 degrees F.
  • 35. 2. Prepare a loaf pan by lining it with parchment paper. 3. Combine the Greek yoghurt and egg whites in a large mixing bowl. 4. Add all the remaining ingredients except for the almond butter to the mixing bowl and stir until just combined. 5. Allow the mixture to rest for 5 minutes then place into the prepared loaf pan. 6. Bake for 15 minutes or until the top is golden brown. 7. Allow the bread to cool completely before slicing. 8. Top as desired, such as with almond butter, and serve. 9. The bread can be stored in an airtight container at room temperature for up to 3 days or frozen for up to 30 days. Nutrition value per serving: Calories: 111 kcal, Carbs: 5.4 g, Fat: 8.9 g, Protein: 4.5 g. Poppy Seed Coconut Pancakes Prep Time: 10 minute / Cook Time: 6 minutes / Serves: 5 Ingredients : 1 tsp poppy seeds ½ cup coconut flour ¾ cup coconut milk 1 tbsp. coconut oil, melted 1 tsp baking powder 6 large eggs A pinch of salt Directions 1. Separate the egg whites and egg yolks, and place into separate bowls. 2. Whisk the egg whites until very stiff. Set aside. 3. Add the coconut oil and coconut milk to the egg yolks and mix. 4. Add the coconut flour and baking powder to the mixture and stir to form a smooth batter. 5. Gently fold in the egg whites and allow the batter to rest for 5 minutes. 6. Add additional coconut oil in a frying pan and place dollops of the batter into the heated oil. Cook each pancake for about 1 minute on each side or until golden brown. Flip to repeat the procedure on the other side.
  • 36. 7. Serve warm with ketogenic diet-friendly toppings. 8. The pancakes can be frozen for up to 3 months. Nutrition value per serving: Calories: 220 kcal, Carbs: 7.1 g, Fat: 18.1 g, Protein: 9.3 g. Loaded Oven-Baked Pancakes Prep Time: 10 minute / Cook Time: 30 minutes / Serves: 8 Ingredients : 3 oz. turkey bacon, sliced 5 eggs, whisked ½ cup almond flour 1 cup heavy whipping cream ½ cup Greek yoghurt 1 tbsp. ground psyllium husk powder 1 tsp baking powder 1 tsp butter 1 tsp salt Directions 1. Preheat the oven to 350 degrees F. 2. Prepare a baking sheet by lining it with parchment paper 3. Heat the butter in a frying pan over medium heat. Add the bacon and fry until the bacon gets crispy. Spoon the bacon pieces onto a paper towel to drain. 4. Combine the eggs, Greek yoghurt and heavy whipping cream in a large mixing bowl. 5. Add the remaining ingredients and whisk well to combine. Allow the mixture to sit for 5 minutes. 6. Pour the batter into the prepared baking pan and sprinkle with the fried bacon. 7. Bake for 25 minutes or until golden brown. 8. Allow to cool then slice. Serve warm. 9. Can be refrigerated for up to 4 days or frozen for up to 3 months. Nutrition value per serving: Calories: 126 kcal, Carbs: 2.4 g, Fat: 10.1 g, Protein: 6.3 g.
  • 37. Cheesy Bacon Breakfast Casserole Prep Time: 10 minute / Cook Time: 40 minutes / Serves: 8 Ingredients : 4 oz. cheddar cheese, shredded 5 turkey bacon strips 1 cup heavy whipping cream 1 cup spinach, chopped 8 eggs, whisked 1 tsp garlic powder 1 tbsp. butter Salt and pepper to taste Directions 1. Preheat your oven to 400 degrees F. 2. Prepare a baking pan by lining it with parchment paper. 3. Heat the butter in a frying pan and fry the bacon over medium heat until the bacon gets crispy. Add the spinach in the last minute of the cooking process. Season with the salt and pepper. 4. Pour the bacon mixture onto the prepared baking pan. 5. Combine the remaining ingredients in a large mixing bowl. Season with more salt and pepper if desired. 6. Pour the egg mixture over the bacon mixture. Cover with aluminum foil. 7. Bake for 35 minutes or until Golden Brown. Remove the aluminum foil halfway through the baking process. 8. Allow to cool slightly before slicing. Serve warm. 9. Allow to cool completely if meal prepping. Can be frozen for up to 1 month. Nutrition value per serving: Calories: 249 kcal, Carbs: 2.6 g, Fat: 20.5 g, Protein: 15.2 g. Egg Muffins Prep Time: 5 minute / Cook Time: 20 minutes / Serves: 6 Ingredients : 12 eggs, whisked
  • 38. ½ cup salami, chopped ½ cup cheddar cheese, shredded Salt and pepper to taste Directions 1. Preheated your oven to 350 degrees F. 2. Line a 12-cup muffin pan with baking cups 3. Add the salami to the bottom of the muffin cups. 4. Combined the rest of the ingredients and pour over the salami. 5. Bake for 20 minutes or until the muffins are golden brown. 6. Allow to cool before serving. Can be refrigerated for up to 3 days or frozen for up to 1 month. Nutrition value per serving: Calories: 169 kcal, Carbs: 0.9 g, Fat: 12.3 g, Protein: 13.7 g. Low-Carb Granola Prep Time: 5 minute / Cook Time: 30 minutes / Serves: 22 Ingredients : 1 cup almonds, chopped 1 cup pecans, chopped ½ cup unsweetened coconut flakes ½ cup sesame seeds ½ cup flax seeds 3 tbsp. pumpkin seeds 3 tbsp. sunflower seeds 4 tbsp. coconut oil 1 tbsp. ground cinnamon 1 tsp vanilla extract ½ tsp salt Directions 1. Preheated your oven to 300 degrees F. 2. Prepare a baking sheet by lining it with parchment paper. 3. Mix all the ingredients together in a large mixing bowl then spread out on the prepared baking sheet.
  • 39. 4. Toast the granola in the oven for 30 minutes or until the granola is golden brown. Toss halfway through the baking process. 5. Allow the granola to cool completely before serving. Can be served for breakfast, as a snack or as a topping or salads. 6. Can be stored at room temperature in an airtight container for up to 5 days or frozen for up to 3 months. Nutrition value per serving: Calories: 139 kcal, Carbs: 4.3 g, Fat: 12.9 g, Protein: 3.1 g. Coconut-Flavored Porridge Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 4 Ingredients : 1 ½ cup unsweetened coconut milk 1 tbsp. ground cinnamon ½ tsp salt 1 tbsp. sunflower seeds 1 tbsp. chia seeds 1 tbsp. flax seeds Directions 1. Add all the ingredients to a small saucepan and bring to a boil over medium heat. 2. Bring the heat to low and simmer until the porridge reaches the desired thickness. 3. Top with desired keto diet-friendly toppings and serve warm. 4. To meal prep, store the dry ingredients together in an airtight container. Simply cook for a few minutes when it is time to serve. Nutrition value per serving: Calories: 122 kcal, Carbs: 5.4 g, Fat: 11.2 g, Protein: 1.2 g.
  • 40. Chapter 7: Lunch Recipes Chicken, Bacon and Avocado Cloud Sandwiches Prep Time: 10 minute / Cook Time: 25 minutes / Serves: 6 Ingredients : For cloud bread 3 large eggs 4 oz. cream cheese ½ tbsp. ground psyllium husk powder ½ tsp baking powder A pinch of salt To assemble sandwich 6 slices of bacon, cooked and chopped 6 slices pepper Jack cheese ½ avocado, sliced 1 cup cooked chicken breasts, shredded 3 tbsp. mayonnaise Directions 1. Preheat your oven to 300 degrees. 2. Prepare a baking sheet by lining it with parchment paper. 3. Separate the egg whites and egg yolks, and place into separate bowls. 4. Whisk the egg whites until very stiff. Set aside. 5. Combined egg yolks and cream cheese. 6. Add the psyllium husk powder and baking powder to the egg yolk mixture. Gently fold in. 7. Add the egg whites into the egg mixture and gently fold in. 8. Dollop the mixture onto the prepared baking sheet to create 12 cloud bread. Use a spatula to gently spread the circles around to form ½-inch thick pieces. 9. Bake for 25 minutes or until the tops are golden brown. 10. Allow the cloud bread to cool completely before serving. Can be refrigerated for up to 3 days of frozen for up to 3 months. If food prepping, place a layer of parchment paper between each bread slice to
  • 41. avoid having them getting stuck together. Simply toast in the oven for 5 minutes when it is time to serve. 11. To assemble sandwiches, place mayonnaise on one side of one cloud bread. Layer with the remaining sandwich ingredients and top with another slice of cloud bread. Serve. Nutrition value per serving: Calories: 333 kcal, Carbs: 5 g, Fat: 26 g, Protein: 19.9 g. Roasted Lemon Chicken Sandwich Prep Time: 15 minute / Cook Time: 1 hour 30 minutes / Serves: 12 Ingredients : 1 kg whole chicken 5 tbsp. butter 1 lemon, cut into wedges 1 tbsp. garlic powder Salt and pepper to taste 2 tbsp. mayonnaise Keto-friendly bread Directions 1. Preheat the oven to 350 degrees F. 2. Grease a deep baking dish with butter. 3. Ensure that the chicken is patted dry and that the gizzards have been removed. 4. Combine the butter, garlic powder, salt and pepper. 5. Rub the entire chicken with it, including in the cavity. 6. Place the lemon and onion inside the chicken and place the chicken in the prepared baking dish. 7. Bake for about 1½ hours, depending on the size of the chicken. 8. Baste the chicken often with the drippings. If the drippings begin to dry, add water. The chicken is done when a thermometer, insert it into the thickest part of the thigh reads 165 degrees F or when the clear juices run when the thickest part of the thigh is pierced. 9. Allow the chicken to cool before slicing.
  • 42. 10. To assemble sandwich, shred some of the breast meat and mix with the mayonnaise. Place the mixture between the two bread slices. 11. To save the chicken for later, refrigerated for up to 5 days or freeze for up to 1 month. Nutrition value per serving: Calories: 214 kcal, Carbs: 1.6 g, Fat: 11.8 g, Protein: 24.4 g. Keto-Friendly Skillet Pepperoni Pizza Prep Time: 10 minute / Cook Time: 6 minutes / Serves: 4 Ingredients : For Crust ½ cup almond flour ½ tsp baking powder 8 large egg whites, whisked into stiff peaks Salt and pepper to taste Toppings 3 tbsp. unsweetened tomato sauce ½ cup shredded cheddar cheese ½ cup pepperoni Directions 1. Gently incorporate the almond flour into the egg whites. Ensure that no lumps remain. 2. Stir in the remaining crust ingredients. 3. Heat a nonstick skillet over medium heat. Spray with nonstick spray. 4. Pour the batter into the heated skillet to cover the bottom of the skillet. 5. Cover the skillet with a lid and cook the pizza crust to cook for about 4 minutes or until bubbles that appear on the top. 6. Flip the dough and add the toppings, starting with the tomato sauce and ending with the pepperoni 7. Cook the pizza for 2 more minutes. 8. Allow the pizza to cool slightly before serving. 9. Can be stored in the refrigerator for up to 5 days and frozen for up to 1 month.
  • 43. Nutrition value per serving: Calories: 175 kcal, Carbs: 1.9 g, Fat: 12 g, Protein: 14.3 g. Cheesy Chicken Cauliflower Prep Time: 5 minute / Cook Time: 10 minutes / Serves: 4 Ingredients : 2 cups cauliflower florets, chopped ½ cup red bell pepper, chopped 1 cup roasted chicken, shredded (See recipe Chapter 7: Lunch Recipes: Roasted Lemon Chicken Sandwich) ¼ cup shredded cheddar cheese 1 tbsp. butter 1 tbsp. sour cream Salt and pepper to taste Directions 1. Stir fry the cauliflower and peppers in the butter over medium heat until the veggies are tender. 2. Add the chicken and cook until the chicken is warmed through. 3. Add the remaining ingredients and stir until the cheese is melted. 4. Serve warm. Nutrition value per serving: Calories: 144 kcal, Carbs: 4 g, Fat: 8.5 g, Protein: 13.2 g. Chicken Soup Prep Time: 10 minute / Cook Time: 25 minutes / Serves: 6 Ingredients : 4 cups roasted chicken, shredded (See recipe Chapter 7: Lunch Recipes: Roasted Lemon Chicken Sandwich ) 2 tbsp. butter 2 celery stalks, chopped 1 cup mushrooms, sliced 4 cups green cabbage, sliced into strips 2 garlic cloves, minced 6 cups chicken broth
  • 44. 1 carrot, sliced Salt and pepper to taste 1 tbsp. garlic powder 1 tbsp. onion powder Directions 1. Sauté the celery, mushrooms and garlic in the butter in a pot over medium heat for 4 minutes. 2. Add broth, carrots, garlic powder, onion powder, salt, and pepper. 3. Simmer for 10 minutes or until the vegetables are tender. 4. Add the chicken and cabbage and simmer for another 10 minutes or until the cabbage is tender. 5. Serve warm. 6. Can be refrigerated for up to 3 days or frozen for up to 1 month. Nutrition value per serving: Calories: 279 kcal, Carbs: 7.5 g, Fat: 12.3 g, Protein: 33.4 g. Chicken Avocado Salad Prep Time: 7 minute / Cook Time: 0 minutes / Serves: 4 Ingredients : 1 cup roasted chicken, shredded (See recipe Chapter 7: Lunch Recipes: Roasted Lemon Chicken Sandwich ) 1 bacon strip, cooked and chopped 1/2 medium avocado, chopped ¼ cup cheddar cheese, grated 1 hard-boiled egg, chopped 1 cup romaine lettuce, chopped 1 tbsp. olive oil 1 tbsp. apple cider vinegar Salt and pepper to taste Directions 1. Create the dressing by mixing apple cider vinegar, oil, salt and pepper. 2. Combine all the other ingredients in a mixing bowl. 3. Drizzle with the dressing and toss. Serve. 4. Can be refrigerated for up to 3 days.
  • 45. Nutrition value per serving: Calories: 220 kcal, Carbs: 2.8 g, Fat: 16.7 g, Protein: 14.8 g. THE CUTTING-EDGE, ALL-NATURAL SOLUTION TO EFFECTIVE WEIGHT LOSS. Melt the belly fat & stubborn fat, and look great with healthy body weight. >>>> CLICK HERE <<<<
  • 46. Chapter 8: Dinner Recipes Chicken Broccoli Dinner Prep Time: 10 minute / Cook Time: 5 minutes / Serves: 1 Ingredients : 1 roasted chicken leg (See recipe Chapter 7: Lunch Recipes: Roasted Lemon Chicken Sandwich ) ½ cup broccoli florets ½ tbsp. unsalted butter, softened 2 garlic cloves, minced Salt and pepper to taste Directions 1. Boil the broccoli in lightly salted water for 5 minutes. 2. Drain the water from the pot and keep the broccoli in the pot. Keep the lid on to keep the broccoli warm. 3. Mix all the butter, garlic, salt and pepper in a small bowl to create garlic butter. 4. Plate the chicken, broccoli and garlic butter. Serve. Nutrition value per serving: Calories: 257 kcal, Carbs: 5.1 g, Fat: 14 g, Protein: 27.4 g. Easy Meatballs Prep Time: 10 minute / Cook Time: 20 minutes / Serves: 4 Ingredients : 1 lb. ground beef 1 egg, beaten Salt and pepper to taste 1 tsp garlic powder 1 tsp onion powder 2 tbsp. butter ¼ cup mayonnaise ¼ cup pickled jalapeños 1 cup cheddar cheese, grated Directions
  • 47. 1. Combine the cheese, mayonnaise, pickled jalapenos, salt, pepper, garlic powder and onion powder in a large mixing bowl. 2. Add the beef and egg and combine using clean hands. 3. Form large meatballs. Makes about 12. 4. Fry the meatballs in the butter over medium heat for about 4 minutes on each side or until golden brown. 5. Serve warm with a keto-friendly side. 6. The meatball mixture can also be used to make a meatloaf. Just preheat your oven to 400 degrees F, press the mixture into a loaf pan and bake for about 30 minutes or until the top is golden brown. 7. Can be refrigerated for up to 5 days or frozen for up to 3 months. Nutrition value per serving: Calories: 454 kcal, Carbs: 5 g, Fat: 28.2 g, Protein: 43.2 g. Chicken Casserole Prep Time: 10 minute / Cook Time: 40 minutes / Serves: 8 Ingredients : 1 lb. boneless chicken breasts, cut into 1” cubes 2 tbsp. butter 4 tbsp. green pesto 1 cup heavy whipping cream ¼ cup green bell peppers, diced 1 cup feta cheese, diced 1 garlic clove, minced Salt and pepper to taste Directions 1. Preheat your oven to 400 degrees F. 2. Season the chicken with salt and pepper then batch fry in the butter until golden brown. 3. Place the fried chicken pieces in a baking dish. Add the feta cheese, garlic and bell peppers. 4. Combine the pesto and heavy cream in a bowl. Pour on top of the chicken mixture and spread with a spatula. 5. Bake for 30 minutes or until the casserole is light brown around the edges.
  • 48. 6. Serve warm. 7. Can be refrigerated for up to 5 days and frozen for 2 weeks. Nutrition value per serving: Calories: 294 kcal, Carbs: 1.7 g, Fat: 22.7 g, Protein: 20.1 g. Lemon Baked Salmon Prep Time: 10 minute / Cook Time: 30 minutes / Serves: 4 Ingredients : 1 lb. salmon 1 tbsp. olive oil Salt and pepper to taste 1 tbsp. butter 1 lemon, thinly sliced 1 tbsp. lemon juice Directions 1. Preheat your oven to 400 degrees F. 2. Grease a baking dish with the olive oil and place the salmon skin-side down. 3. Season the salmon with salt and pepper then top with the lemon slices. 4. Slice half the butter and place over the salmon. 5. Bake for 20minutes or until the salmon flakes easily. 6. Melt the remaining butter in a saucepan. When it starts to bubble, remove from heat and allow to cool before adding the lemon juice. 7. Drizzle the lemon butter over the salmon and serve warm. Nutrition value per serving: Calories: 211 kcal, Carbs: 1.5 g, Fat: 13.5 g, Protein: 22.2 g. Cauliflower Mash Prep Time: 10 minute / Cook Time: 5 minutes / Serves: 8 Ingredients : 4 cups cauliflower florets, chopped 1 cups grated parmesan cheese 6 tbsp. butter ½ lemon, juice and zest
  • 49. Salt and pepper to taste Directions 1. Boil the cauliflower in lightly salted water over high heat for 5 minutes or until the florets are tender but still firm. 2. Strain the cauliflower in a colander and add the cauliflower to a food processor 3. Add the remaining ingredients and pulse the mixture to a smooth and creamy consistency 4. Serve with protein like salmon, chicken or meatballs. 5. Can be refrigerated for up to 3 days. Nutrition value per serving: Calories: 101 kcal, Carbs: 3.1 g, Fat: 9.5 g, Protein: 2.2 g.
  • 50. Chapter 9: Snack and Dessert Recipes Chia Coconut Pudding Prep Time: 2 minute / Cook Time: 0 minutes / Serves: 3 Ingredients : 1 cup unsweetened coconut milk ½ tsp vanilla extract ½ tsp almond butter 1 tbsp. chia seeds Directions 1. Combine all the ingredients in a large jar until a smooth consistency is achieved. 2. To allow the ingredients to gel, refrigerate the pudding overnight. 3. Serve. 4. Can be refrigerated for up to 4 days. Nutrition value per serving: Calories: 42 kcal, Carbs: 3.2 g, Fat: 2.7 g, Protein: 0.8 g. 4-Ingredient Chocolate Ice-Cream Prep Time: 15 minute / Cook Time: 10 minutes / Serves: 2 Ingredients : 2 eggs 1¼ cups heavy whipping cream ½ tsp vanilla protein powder 2 tbsp. cocoa powder Directions 1. Separate the eggs and place the egg whites and egg yolks in separate bowls. 2. Whisk the egg yolks to create a smooth and fluffy mixture. 3. Add the remaining ingredients to a saucepan and place over medium heat. 4. Bring the mixture to a boil. 5. Simmer for 5 minutes or until the cream becomes slightly thickened.
  • 51. 6. Reduce the heat to low and add the egg yolks. 7. Combine well and stir the mixture constantly to thicken the mixture. 8. Remove the mixture from the heat and allow to cool before refrigerating. 9. Whisk the egg whites until stiff. Fold into the chocolate mixture. 10. Pour the mixture into an ice-cream maker and process according to the instruction manual 11. Alternately pour the mixture into a jar with a lid and place in the freezer if you do not have an ice-cream maker. Stir the mixture occasionally until it reaches the desired consistency. Nutrition value per serving: Calories: 651 kcal, Carbs: 7.9 g, Fat: 66.1 g, Protein: 11.6 g. Nutty Chocolate Pieces Prep Time: 5 minute / Cook Time: 0 minutes / Serves: 30 Ingredients : 3 cups dark chocolate chips ½ cups hazelnuts, chopped 2 tbsp. unsweetened coconut flakes, roasted A pinch of salt A pinch of chili powder Directions 1. Prepare a baking sheet by lining it with parchment paper. 2. Melt the chocolate chips in the microwave oven in 20-second intervals. Stir after every 20-second interval to ensure the chocolate is well melted. 3. Pour the chocolate into the prepared baking sheet 4. Sprinkle the remaining ingredients over the chocolate. 5. Allow the chocolate to cool and set in the refrigerator for at least 2 hours. 6. Break the chocolate into pieces then store any remaining chocolate in the refrigerator in an airtight container. Nutrition value per serving: Calories: 65 kcal, Carbs: 8.3 g, Fat: 4.1 g, Protein: 1 g.
  • 52. Spiced Sweet Potato Cookies Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 24 Ingredients : ½ cup mashed sweet potato 1 tsp all spice 1 tsp ground cinnamon 3 oz. cream cheese 3 tbsp. butter 1⁄3 cup granulated erythritol 1½ cups almond flour ¼ cup coconut floor ½ tsp baking powder 1 large egg 1 tsp vanilla extract 5 pecans, toasted and chopped Directions 1. Preheat the oven to 350 degrees F. 2. Prepare a baking sheet lining it with parchment paper. 3. Add the butter and erythritol to a mixing bowl and cream with a hand mixture. 4. Add the cream cheese and mix until a smooth mixture is achieved. 5. Apart from the pecans, add the remaining ingredients. Mix until a soft batter is achieved. 6. Add the pecans and mix in by hand. 7. Spoon tablespoonful of the cookie dough onto the prepared baking sheet. Flatten the cookie dough to roughly 2” diameter circles. 8. Bake for 15 minutes until the cookies are lightly browned. Let the cookies cool before serving. 9. Refrigerate for up to 5 days or freeze for up to 1 month. Nutrition value per serving: Calories: 94 kcal, Carbs: 4 g, Fat: 8.1 g, Protein: 2.4 g. Crunchy Cherry Mousse Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 10
  • 53. Ingredients : 2 cups heavy whipping cream ¼ dried cherries, chopped 2 pecans, chopped ½ tsp lemon zest ¼ tsp vanilla extract Directions 1. Pour the heavy whipping cream into a bowl. Use a hand mixer to whip the cream until soft peaks form. 2. Add the lemon zest and vanilla towards the end. 3. Add cherries and pecans to the whipped cream and stir to thoroughly combine. 4. Cover with plastic wrap and refrigerate for at least 3 hours so that the mousse firms. 5. Can be refrigerated for up to 3 days. Nutrition value per serving: Calories: 104 kcal, Carbs: 1.4 g, Fat: 10.9 g, Protein: 0.8 g. Chocolate Macadamia Nut Fat Bombs Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 18 Ingredients : ¼ cup coconut butter, melted ¼ cup coconut oil, melted 1 cup dark chocolate, melted ½ cup macadamia nuts, chopped ⅓ cup shredded coconut A pinch of salt Directions 1. Combine all the ingredients to a mixing bowl. 2. Spoon tablespoons into mini cupcake liners. 3. Freeze for at least 1 hour. Serve. 4. Can be stored in the refrigerator for up to 3 days. Nutrition value per serving: Calories: 126 kcal, Carbs: 6.3 g, Fat: 11.1 g, Protein: 1.1 g.
  • 54. Chocolate Hazelnut Spread Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 8 Ingredients : ¼ cup hazelnuts, roasted ¼ cup coconut oil, melted 1 tsp butter 2 tbsp. cocoa powder 1 tsp vanilla extract Directions 1. Add all the ingredients to a food processor. 2. Blend to a smooth, even consistency. 3. Can be used with cut veggies and spread on keto-friendly bread. Nutrition value per serving: Calories: 82 kcal, Carbs: 1.2 g, Fat: 8.9 g, Protein: 0.6 g. Mango Yogurt Popsicles Prep Time: 1 minute / Cook Time: 0 minutes / Serves: 2 Ingredients : ¼ cup frozen mango, diced 1 cup Greek yogurt ½ cup heavy whipping cream 1 tsp vanilla extract Directions 1. Place all the ingredients in a blender and blend to achieve a smooth consistency. 2. The mixture can be served immediately as soft-serve ice cream. 3. To make Popsicle forms and let freeze for at least a couple of hours. 4. The mixture can also be placed in an ice-cream maker to make ice- cream. Nutrition value per serving: Calories: 140 kcal, Carbs: 5.1 g, Fat: 11.6 g, Protein: 3.1 g.
  • 55. Conclusion Being obese and dealing with being overweight are heartbreaking issues. The effects are wide-reaching and affect physical, mental, spiritual and emotional health. Also, these conditions affect your quality of life and keep you from enjoying the activities and the people that you love. It makes you become less efficient and less productive in your daily life. In short, these extra pounds can take away the joy you have for living. Dieting is a tremendous task, especially when you have already conditioned yourself to eat in an unhealthy way. Getting rid of the extra pounds can seem impossible when there are so many diets out there that preach unsustainable practices. Many people do not know where to turn to practice a healthier diet. Many more get scammed by trends that are not sustainable for long term weight management. Do not be disheartened though because there is finally a diet that is not only sustainable but also can be practiced by preparing delicious meals that are good for your taste buds, your tummy, your heart, your brains and all other organs in addition to slimming your waistline. The ketogenic diet makes it possible to finally live your life to the fullest once more. It provides you with energy and vitality to live every second to the fullest. You can now be more efficient and productive in your academic, social, work and family life. You can effortlessly enjoy your favorite hobbies and activities once more in addition to spending time with people that you love and enjoy being around. This diet is not a fancy one in which only the rich and prosperous can indulge. The ingredients to prepare meals are easily affordable and ingredients can be found on most grocery shelves. Therefore, you do not have to break the bank or go to outlandish places to find ingredients. Proven by science and backed by years of research and successful results, this diet is one that holistically improves your health. If you are looking for a diet that is safe and effective, you can do no wrong by practicing the ketogenic diet. Now that we have come to the conclusion of this book, I want to thank you for taking the chance and downloading this content. Please do not let these
  • 56. words lay unused on these pages. Use the knowledge supplied in this book to drastically improve your quality of life by finally reducing your weight to a healthy one. The ketogenic diet has provided a way to take control of your health, happiness and vitality. It is now up to you to implement these practices so that you can reap the benefits of improved overall health and wellness. Your taste buds will certainly thank you for it after you have tried out the tasty recipes supplied! References Agha, M., & Agha, R. (2017). The rising prevalence of obesity: part A: impact on public health. International journal of surgery. Oncology, 2 (7), e17. doi:10.1097/IJ9.0000000000000017 Boison D. (2017). New insights into the mechanisms of the ketogenic diet. Current opinion in neurology, 30 (2), 187–192. doi:10.1097/WCO.0000000000000432 Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., Al-Sayer, H. M., Bo-Abbas, Y. Y., & Al-Zaid, N. S. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental and clinical cardiology, 9 (3), 200–205. Djalalinia, S., Qorbani, M., Peykari, N., & Kelishadi, R. (2015). Health impacts of Obesity. Pakistan journal of medical sciences, 31 (1), 239–242. doi:10.12669/pjms.311.7033 Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Kesse- Guyot, E., … Péneau, S. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. The international journal of behavioral nutrition and physical activity, 14 (1), 12. doi:10.1186/s12966-017-0461-7 Fenton, T. R., & Fenton, C. J. (2016). Paleo diet still lacks evidence. The American journal of clinical nutrition, 104 (3), 844. https://doi.org/10.3945/ajcn.116.139006
  • 57. Hales C.M., Carroll M.D., Fryar C.D. & Ogden C.L. Prevalence of obesity among adults and youth: United States, 2015–2016. NCHS data brief, no 288. Hyattsville, MD: National Center for Health Statistics . Hruby, A., & Hu, F. B. (2015). The Epidemiology of Obesity: A Big Picture. PharmacoEconomics, 33 (7), 673–689. doi:10.1007/s40273-014- 0243-x Iacovides, S., & Meiring, R. M. (2018). The effect of a ketogenic diet versus a high-carbohydrate, low-fat diet on sleep, cognition, thyroid function, and cardiovascular health independent of weight loss: study protocol for a randomized controlled trial. Trials, 19 (1), 62. doi:10.1186/s13063-018-2462-5 Kandel S. (2019). An Evidence-based Look at the Effects of Diet on Health. Cureus, 11 (5), e4715. https://doi.org/10.7759/cureus.4715 Kosinski, C., & Jornayvaz, F. R. (2017). Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. Nutrients, 9 (5), 517. doi:10.3390/nu9050517 Paoli A. (2014). Ketogenic diet for obesity: friend or foe?. International journal of environmental research and public health, 11( 2), 2092–2107. doi:10.3390/ijerph110202092 Shilpa, J., & Mohan, V. (2018). Ketogenic diets: Boon or bane?. The Indian journal of medical research, 148 (3), 251–253. doi:10.4103/ijmr.IJMR_1666_18 Stockman, M. C., Thomas, D., Burke, J., & Apovian, C. M. (2018). Intermittent Fasting: Is the Wait Worth the Weight ?. Current obesity reports, 7 (2), 172–185. https://doi.org/10.1007/s13679-018-0308-9 Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). Ketogenic diet for weight loss. Canadian family physician Medecin de famille canadien, 64 (12), 906. THE CUTTING-EDGE, ALL-NATURAL SOLUTION TO EFFECTIVE WEIGHT LOSS. Melt the belly fat & stubborn fat, and look great with healthy body weight. >>>> CLICK HERE <<<<