Following a keto diet has numerous health benefits, including weight loss and balanced blood sugar. But it also requires some meal planning to achieve the optimum balance of macronutrients needed to achieve or maintain ketosis. Author Lindsay Boyers makes this meal planning challenge much more manageable with her new The Everything Keto Diet Meal Prep Cookbook. The best way to do this, she says, is to plan and prep a week's worth of meals ahead of time so that you're fully prepared for the week.
Her easy-to-use cookbook is packed with 300 drool-worthy low-carb recipes for every meal of the day. She'll walk you through her Meal Prep 101, including tips and shortcuts, storage and reheating, and how to figure out your routine.
Noteworthy recipes include:
Bacon Cheddar Muffins
Buffalo Blue Cheese Chicken Burgers
Deconstructed Pork Tamales
Cauliflower Zucchini Fritters
Thai Peanut Mason Jar Salad
Broccoli Cheese Bake
Chocolate Chip Pumpkin Blondies
Chicken Cordon Bleu with Creamy Lemon Butter Sauce
Chapters include Breakfast, Poultry, Beef, Pork, Vegetarian and Vegan, as well as Salads, Sauces and Dressings, Sides, Soups and Chili. For quick meal prep Boyers also includes Slow Cooker and Pressure Cooker Meals, as well as Appetizers and Snacks, sweet and savory Fat Bombs, and decadent Desserts. When time isn't an issue, you'll find tasty inspiration in Weekend Gourmet Meals.
These spicy cheesy Jalapeño Popper Fat Bombs featured below are a delicious must-have snack to have at the ready!
Jalapeño Popper Fat Bombs
"You can store these Jalapeno Popper Fat Bombs in the freezer up to three months, so if you want to save some time down the road, double up on them, freeze them, and then take out what you need as you go." ~Lindsay Boyers
INGREDIENTS | SERVES 12
6 ounces cream cheese, softened
1⁄2 cup unsalted grass-fed butter, softened
6 slices no-sugar-added bacon, cooked and chopped
1⁄2 cup shredded Cheddar cheese
2 small jalapeno peppers, seeded and minced
1. Line a baking sheet with parchment paper. Set aside.
2. Combine cream cheese and butter in a food processor and process until smooth.
3. Add remaining ingredients and stir until incorporated.
4. Refrigerate until mixture firms up, about 1 hour.
5. Divide into twelve equal portions and roll each portion into a ball and place on prepared baking sheet.
6. Chill in the freezer until set, about 2 hours. Transfer to an airtight container and store in the refrigerator until ready to eat, up to two weeks.
PER SERVING Calories: 197 | Fat: 19 g | Protein: 4 g | Sodium: 180 mg | Fiber: 0 g | Carbohydrates: 1 g | Sugar: 0 g | Net
Carbohydrates: 1 g
Excerpted with permission from The Everything Keto Diet Meal Prep Cookbook by Lindsay Boyers. Copyright © 2019 by Simon & Schuster, Inc. Used with permission of the publisher, Adams Media, a division of Simon & Schuster. All rights reserved.