Keto Meal Plan

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Keto Meal Plan:

21-Day Ketogenic Diet Weight Loss Challenge with 85 Low-Carb High-Fat Keto Recipes (Under 1400 Calories per Day)

Keto Meal Plan: 21-Day Ketogenic Diet Weight Loss Challenge with 85 Low-Carb High-Fat Keto Recipes (Under 1400 Calories per Day)Reap the benefits of the Ketogenic diet to lose weight!

You already know the main secret of the ketogenic diet, don’t you? On Keto, you should get more calories from healthy fats and cut back on carbs. In this case, your body will use ketones as an energy source, instead of glucose. When the process of ketosis begins, your body will actively transform fats into ketones, and you will start to lose weight. It seems like a miracle – to eat mostly fat to lose weight!

The Ketogenic diet has a positive health effect: it leads to a decrease in the level of insulin and sugar in the blood.

This book will help you not only lose weight, but also improve your health, feel full of energy and love of life. Thus, it will certainly be useful for you.

In this book, you will find:

  • A complete 21-Day Meal Plan with Meal Plan Chart
  • 85 amazing low-carb high-fat recipes
  • Well-written step by step instructions
  • Image of cooked dish for each recipe
  • Nutrition facts for each dish

The advantages of this book:

  • The proposed meal plan based on 1400 calories per day. It is suitable for those who do not lead an active lifestyle but want to rid of excess fat and lose weight.
  • Recipes contain available and inexpensive ingredients.

Table of Contents

  1. Introduction
  2. Day 1
    • Breakfast – Cheesy Microwave Muffins
    • Lunch – Pork Steak with Lettuce Salad
    • Snack – Dark Chocolate Almond Bark
    • Dinner – Spinach and Mozzarella Stuffed Burger
  3. Day 2
    • Breakfast – Creamy Scrambled Eggs with Bacon Slices
    • Lunch – Bunless Keto Burger
    • Snack – Keto Bagels with Fat Head Dough
    • Dinner – Paleo Scotch Eggs
  4. Day 3
    • Breakfast – Cauliflower Breadsticks
    • Lunch – Pesto Meatballs with Zucchini Spaghetti
    • Snack – Chocolate Avocado Keto Pudding
    • Dinner – Easy Casserole with Italian Sausage and Pesto Sauce
  5. Day 4
    • Breakfast – Cottage Cheese Pancakes with Berries
    • Lunch – Saucy Pork Loin Steak with Green Beans
    • Snack – Chocolate Fat Bombs with Coconut Oil
    • Dinner – Bacon-Wrapped Turkey Meatballs
  6. Day 5
    • Breakfast – Broccoli and Cheese Casserole
    • Lunch – Flat Iron Steak with Blue Cheese Butter
    • Snack – Blackberries Scones
    • Dinner – Chicken Breasts with Spinach and Radishes
  7. Day 6
    • Breakfast – Avocado and Blueberry Smoothie
    • Lunch – Creamy Chicken Soup
    • Snack – Crispy Keto Coconut Shrimps
    • Dinner – Keto Buns with Psyllium Husks
    • Dinner – Stuffed Eggs with Avocado and Mayonnaise
  8. Day 7
    • Breakfast – Smoked Salmon Sandwiches with Homemade Buns
    • Lunch – Crispy Sesame Chicken Wings
    • Snack – White Chocolate Fat Bombs
    • Dinner – Chicken Enchilada Casserole
  9. Day 8
    • Breakfast – Beef Hard Shell Keto Tacos
    • Lunch – Fish Pie with Cauliflower Puree
    • Snack – Cheese Keto Chips
    • Dinner – Chicken Salad with Balsamic Sauce
  10. Day 9
    • Breakfast – Low Carb Beef Meatloaf
    • Lunch – Slow Cooker Beef and Vegetable Stew
    • Snack – Hazelnut-Chocolate Keto Bark
    • Dinner – Spicy Italian Grilled Chicken Drumsticks
  11. Day 10
    • Breakfast – Cottage Cheese Casserole with Veggies
    • Lunch – Spicy Asian Seafood Soup
    • Snack – Parmesan Cheese Crackers with Jalapeno
    • Dinner – Asian Pan Fried Pork Chop
  12. Day 11
    • Breakfast – Italian Omelet with Chorizo and Veggies
    • Lunch – Instant Pot Korean Spicy Chicken Soup
    • Snack – Almonds and Peanuts Power Bars
    • Dinner – Keto Shrimp Scampi
  13. Day 12
    • Breakfast – Burritos with Ground Beef and Riced Cauliflower
    • Lunch – Thai Salmon Patties
    • Snack – Spicy Fried Nuts
    • Dinner – Shrimp and Cauliflower Salad
  14. Day 13
    • Breakfast – Zucchini and Crumbled Sausage Casserole
    • Lunch – Thai Soup with Chicken
    • Snack – Layered Low Carb Chocolate Mousse
    • Dinner – Grilled Salmon with Vegetable Salad
  15. Day 14
    • Breakfast – Cheesy Cinnamon Twists
    • Lunch – Green Bean Stuffed Chicken Breasts
    • Snack – Peanut Butter Power Granola
    • Dinner – Cheesy Grilled Catfish
  16. Day 15
    • Breakfast – Ham and Mushrooms Egg Casserole
    • Lunch – Creamy Broccoli Soup
    • Snack – Cream Cheese Keto Cookies
    • Dinner – Shrimp Stir-Fry with Veggies
  17. Day 16
    • Breakfast – Egg and Sausage Muffins
    • Lunch – Greek Shrimps with Tomatoes and Feta
    • Snack – Chocolate Milkshake with Whipped Cream
    • Dinner – Tasty Grilled Chicken with Cucumber Salad
  18. Day 17
    • Breakfast – Grilled Bacon-Wrapped Chicken with Jalapeno
    • Lunch – Lobster Bisque Soup
    • Snack – Acai Protein Smoothie
    • Dinner – Tuna and Egg Vegetable Salad
  19. Day 18
    • Breakfast – Fried Chicken Liver with Ghee and Herbs
    • Lunch – Marinated Salmon Stuffed with Cream Cheese
    • Snack – Glazed Chocolate Donuts with Almonds
    • Dinner – Easy Crab Cakes
  20. Day 19
    • Breakfast – Keto Crescent Dogs
    • Lunch – Lemon Chicken Piccata
    • Snack – No-Bake Protein Energy Balls
    • Dinner – Roasted Spiced Goose Legs
  21. Day 20
    • Breakfast – Keto Coffee Mocha
    • Lunch – Baked Cod with Cheese Crust
    • Snack – Eggs Baked in Avocado
    • Dinner – Seafood Sushi with Cauliflower Rice
  22. Day 21
    • Breakfast – Fried Cabbage with Bacon
    • Lunch – Tomato Soup with Chicken and Avocado
    • Snack – Chocolate Mug Cake
    • Dinner – Oven Roasted Salmon
  23. Conclusion
  24. Appendix A: Meal Plan Chart
  25. Appendix B: Recipes Index in Alphabetical Order

Jolene Daisy© 2018 All Rights Reserved!

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Customer Reviews

1 Star1 Star1 Star1 Star1 Star This book has been very helpful to me!
Susan Bryan “October 20, 2018”

I lost 15 pounds in 21 days on Keto. I think this is a great achievement for me. I tried to lose weight earlier but all my previous attempts were unsuccessful. Now I feel that I can handle a problem of excess weight. This book has been very helpful to me.

1 Star1 Star1 Star1 Star1 Star This is a great book to start keto.
Susan Bryan “October 18, 2018”

This book is invaluable for those who follow a ketogenic diet. It has clear step-by-step instructions. In addition, this ketogenic cookbook has images, and I know how the dish should look. Nutrition information is calculated for each dish and totally for each day. The daily level of net carbs is within 20 grams, which is match the norm. Therefore, this is a great book to start keto.

1 Star1 Star1 Star1 Star1 Star FIVE STARS!
Helga P. “October 12, 2018”

My husband is diabetic so we are often looking for new low-carb recipes. I discovered the book “Keto Meal Plan” by Jolene Daisy recently. My husband and I liked the recipes: they are really low-carb and tasty. Using this book, cooking is a simple matter.

1 Star1 Star1 Star1 Star1 Star I’m happy.
Grace Muller “September 27, 2018”

I do not have time for sports, but I want to lose weight quickly. This book is for people like me! I recently started a loss weight challenge, and already have the first result. Minus 4 pounds per the first week! I’m happy.

1 Star1 Star1 Star1 Star1 Star I recommend it
Barbara Jenkins “September 12, 2018”

A great cookbook. I found an excellent weight loss keto meal plan. This book is useful and easy to understand. All recipes both healthy and delicious. I recommend it for a healthy keto lifestyle.