The complete Ketogenic Diet Meal Plans (eBook)

Complete Everyday Keto diet Meal plans to boot metabolism, lose weight and inspire Health

Katherine Aaron (Autor)

eBook Download: EPUB

2018 | 1. Auflage
541 Seiten
EWJ Publishing (Verlag)
978-0-00-012259-9 (ISBN)

Infos

Have you heard about ketogenic diets that will put your body in a state of ketosis? And you are afraid that ketosis is a potential ly imbalance of blood
glucose, which is a result of low carb, medium-high protein and high fat diet. Ketosis is as a result of body switching from burning glucose for energy to burning ketones for energy. It is from carbohydrate that glucose comes from, which are the first choice to be used for energy.
With The complete Ketogenic Diet Meal Plans book is a solution to reduce great numbers of health conditions such as type-2 diabetes, obesity, inflammation, etc.
This book also helps to plan your meal in a way that will be easy for you to have it in 7 days, 14 days, 21 days, 28 days, 5th week, 6th week, 7th week,8th week and well over 300 delicious ketogenic recipes that are friendly.
Keto friendly recipes including.....
Wrapped chicken with Bacon
Feta and Avocado Salad
Almond Cookies
Italian Pizza Casserole
Brownie Chocolate Cheesecake
Creamy Veggie Soup
Cabbage Slaw
Creamy Veggie Soup
Avocado N' Salmon Salad
Buttered Peanut Pancakes...
What are the health benefits of these recipes?
Burn your fat in healthy way
Loss weight within weeks
No more unnecessary hunger
Ability to control appetite
More energy for the day routines
Reduction in blood sugar and blood pressure
This is best complete book on the ketogenic diet, encompasses recipes, food list, nutritional values, meal plans and lots more!

Pick up your copy now!
How do you do that?
Click on the buy button at the top of the page!

Textauszug

Week 1

Sunday

Breakfast: Coconut Pumpkin Pie Smoothie

Servings 1

Ingredients:

1 Tablespoon of Coconut oil (melted)

1/4 Cup of Pumpkin puree

1/8 Cup of Whey protein powder

1/4 Teaspoon of Pumpkin pie spice

1/8 Teaspoon of Maple extract

1/8 Avocado (large)

1/2 Cup of Coconut milk (full fat)

Direction:

⦁Put the entire ingredients in a food processor and process smoothly

⦁Serve cold and enjoy

Nutritional Value:

Calories: 468g, fat: 47.3g, carbs 14.1g, Protein 3.9g, sugar 6.3g

Lunch: Delicious Bacon Salad

Can be taken as soon as it is chilled and can also be allow sitting for few hours or overnight to allow the flavor to develop more!

Serving 2

Ingredients:

1/2 Pounds of Bacon (sugar free)

1 Avocado (Large)

1 Tomato (large, diced)

1/4 Cup of Homemade Mayonnaise (check Here)

1/2 Tablespoons of white vinegar

1/2 head Romaine lettuce (chopped)

Direction:

⦁In a skillet cook bacon over medium heat until crisp for 6 minutes

⦁Remove from heat and allow cooling

⦁Chop it roughly and transfer to mixing bowl

⦁Add tomato, lettuce and avocado and stir until well combined

⦁In another bowl blend white vinegar with mayonnaise

⦁Pour the mayonnaise mixture over bacon mixture and mix together

⦁Put inside the refrigerator to chill for 20 minutes

⦁Serve chilled and enjoy

Nutritional Value:

Calories: 951g, fat: 77g, carbs 21g, Protein 44.8g, sugar 4g

Dinner: Spaghetti and Meatballs & Nuts Green Beans

Servings 8

Ingredients:

4 Zucchini (Large)

4 tablespoons of Olive oil (extra virgin)

2 Cups of White Onion (chopped)

4 Cloves of garlic (minced)

2 Eggs (Large)

1/2 Cup of Pepper jack cheese (shredded)

1 Teaspoon of Salt

1/2 Teaspoon of Black pepper

1/4 Teaspoon of Red pepper (flakes)

1 Pound of Ground beef

1 pound of ground pork

4 Tablespoons of butter

4 Cups of Marina Sauce (Check Here)

Direction:

⦁Preheat your oven to 375F

⦁Use spiralizer to cut zucchini into long strips and lie on a paper and allow sweating

⦁Heat olive oil in a skillet over a medium heat

⦁Add garlic, onions and sauté for 5 minutes and lay aside to cool

⦁Add beef, eggs, cheese, red pepper, pork, salt and black pepper into a bowl; then add the onion and garlic mixture and blend until smooth

⦁Make the shape of the meat to be like balls in 24 pieces and put in a baking sheet and bake until the internal temperature is at 165 F

⦁Add butter in a skillet and heat over medium heat add zucchini noodles and sauté until it soft and firm

⦁Take it out of heat

⦁Divide the zucchini into 8 servings and top each with 3 meatballs and add 1/2 cup of marinara sauce

Nutritional Value:

Calories: 344g, fat: 19.6g, carbs 6.9g, Protein 35.1g, sugar 3.2g

Nuts Green Beans

Servings 8

Ingredients:

2/3 Pine nuts (toasted)

2 Pounds of green beans (trimmed)

4 Cloves of garlic (minced)

1/2 Teaspoon of salt

1/2 Teaspoon of black pepper

1/2 Cup of butter

Direction:

⦁Boil water in a big pot, then add green beans and cook for 10 minutes or until they are tender

⦁In a skillet heat butter over medium until melted

⦁Add pine nuts, garlic and sauté until pine nuts are in light brown in color or for 5 minutes

⦁Take the green beans to skillet and add salt, pepper and mix until well coated

⦁Serve and enjoy

Nutritional Value:

Calories: 140g, fat: 11.8g, carbs 8.7g, Protein 2.3g, sugar 1.6g

Deserts: Vanilla Chocolate

Servings 24

Ingredients:

2 Teaspoons of vanilla extract

8 Tablespoons of cocoa powder (unsweetened)

1/2 Teaspoon of salt

1 Teaspoon of Baking powder

2 Cups of Almond flour

6 Eggs (large)

1 Cup of butter (melted)

1 1/2 Cup of Erythritol (granulated)

Direction:

⦁Preheat your oven to 359 F

⦁Blend salt, baking powder, cocoa powder and almond flour in a bowl

⦁Beat butter, granulated Erythritol together and add egg one by one and vanilla in a bowl

⦁Toss the dry ingredients inside the butter mixture

⦁Pour the mixture inside a greased 9" x 9" baking pan and bake until a knife is inserted and comes out clean

Nutritional Value:

Calories: 89g, fat: 9g, carbs 1.2g, Protein 1.6g, sugar 0.2g

Snacks: Cheesy Bites

Ready within 5 minutes!

Servings 3

Ingredients:

1/4 Cup of mozzarella cheese

12 Pepperoni (slices, sugar free)

1/4 Cup of Marinara Sauce (check Here)

Direction:

⦁On your oven broiler

⦁Lay your pepperoni slices in a single layer on baking sheet

⦁Spread 1/2 teaspoon of cheese on marinara

⦁Place the baking sheet in the oven and broil them until the cheese is melted and almost brown

⦁Take them out from the oven and put on a paper bowl to absorb grease

Nutritional Value:

Calories: 25g, fat: 1, carbs 3g, Protein 1g, sugar 1.8g

Monday

Breakfast: Delicious Sausage

Servings 16

Ingredients:

16 Eggs (Large)

1/2 Cup of Heavy Cream

3/4 Teaspoon of Salt

1/2 Teaspoon of Black pepper

16 Ounces of Breakfast Sausage (Sugar free)

3 Cups of Shredded Cheddar Cheese

Direction:

⦁Preheat your oven to 375 F

⦁Blend Heavy cream, pepper, salt and eggs in a bowl

⦁Mix the mixture with breakfast sausage and Cheddar cheese

⦁Put the mixture into a well-greased 9" x 13" casserole dish

⦁Put into the oven and bake for 35 minutes

⦁Cut into 16 pieces

⦁Serve and enjoy

Nutritional Value:

Calories: 258g, fat: 20.8g, carbs 0.8g, Protein 16.4g, sugar 0.5g

Lunch: Salsa Salad

Don’t worries the taco flavor won’t spike your blood sugar!

Servings 8

Ingredients:

1 Cup of Salsa

4 Tablespoons of Butter

2 Pounds of ground beef

2 Heads of Romaine lettuce

2 Cups of Tomatoes (diced)

2 Yellow Onions (medium)

2 Ounces of Homemade Taco seasoning (sugar free)

3 Cups of Cheddar cheese (shredded)

1 Cup of black olives (sliced)

1 Cup of sour cream

1 Cup of Parsley Dressing (Check Here)

Direction:

⦁In a large skillet heat butter over medium heat until melted

⦁Then, add beef, onions and cook until the pink color of beef is no longer present

⦁Pour the homemade taco seasoning and stir until smooth

⦁Remove from heat and allow to rest

⦁Pour the chopped lettuce in a mixing bowl; add tomatoes, beef mixture, ranch dressing, cheddar and mix until well mixed

⦁Pour into separate 8 bowls and top it with 1/8 cup of Salsa, 1/8 cup of sliced olives and 1/8 cup of sour cream

⦁Serve and enjoy

Note:

How to make Homemade Taco seasoning

⦁Blend 2 Tablespoons of chili powder, 1/2 Teaspoons of onion powder, oregano, pepper, salt and 2 teaspoons of cumin together. Adjust these ingredients as you want the taste

Nutritional Value:

Calories: 561g, fat: 35.1g, carbs 13.2g, Protein 46g, sugar 5.2g

Dinner: Delicious Chicken Breast

Spinach must be completely thawed and drained before use as an ingredient!

Servings 8

Ingredients:

2 Pounds of Chicken Breasts (Boneless, skinless)

1/2 Cup of Cheese (softened)

1/2 Cup of Sour...

Produkt-Details

• Erscheint lt. Verlag: 16.10.2018
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Essen / Trinken
• ISBN-10: 0-00-012259-9 / 0000122599
• ISBN-13: 978-0-00-012259-9 / 9780000122599