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– Hey everyone and welcome to my first fully-fledgedketo meal prep video. In this video I’m gonna establish you exactly how to contrive out a week’sworth of nutrient in under an hour to make sure that yourfood is fresh, yummy, and best of all, really easy to shape. This whole video is accompaniedby a free printable steer which contains the exact sums of each ingredient you’ll need, depending on your gender issues and purposes. You can download the free fullmeal prep steer right here. Instead of prepping a fullseven-days worth of snack strategies all in one move, to ensureyour food is fresh, I recommend dividing it up into two parts throughout the week.So whether that’s Sundaynight and Thursday evening, whatever that looks a lot like for you, as long as it’s about four days apart. For the first snack prep youwill need the following: beef mince, chicken thighs, yogurt, eggs, spinach and dry coleslaw. You know, these are the mainingredients that you’ll need but the other ingredients I’ll illustrate as we go through each recipe. You’ll need 12 containers, preferably glass, as this will avoid anythingfrom the containers oozing into your nutrient. Plus, glass reheats more evenlyand won’t leave any residue, smack or stink, in thecontainers afterwards. A fry pan and stave top, a chopping board and spear, a duet of fresh, clean handsand optional, a food processor, but you can easily buy ricecauliflower to hop-skip this gradation. Keep all of this in thefridge and reheat as necessary. For breakfast you’ll be enjoying a creamy fruit and yogurtbowl with coconut chips. Lunch and dinner are a choice between either sesame beef coleslawor chicken burrito bowls followed by a super easyspinach and egg omelet with similar hand-pickeds for lunch and dinner.If you’re intermittent fasting, simply eat lunch asusual and remain breakfast for a savory snackduring your eating window. Your prep day action plan starts now with sesame beef coleslaw. You’re going to cook your beef mince, throw in some sesame seedoil, some fish sauce and likewise some soy sauce orcoconut aminos if you so desire. This starts together with some cool coleslaw and that everything comes cookeddown until it’s really nice and soft and that goes into four meal prep containers as shown. You can ornament thiswith some sesame grains and a little of coriander, which precisely demonstrates it thatreally delicious flavor. The eyelids go on formerly the food has come down to room temperature and they get stored in the fridge for up to four epoches. Next up is chicken burrito bowls. So we’re going to start byricing some cauliflower. You can bounce this stair if you’ve already get riced cauliflower, but you exactly pulsate it in your food processoruntil it glances similar to what is shown in the video right now.Separate that out into four containers. You’re going to add some Tabascosauce, some smoked paprika all over the cauliflowerrice, cartel me it’s delicious. We’re seasoning the chicken thighs now. So “were having” some chicken thighs, we’re flavor it with someTabasco sauce again, some salt, some smoked paprika, you canalso articulated some olive oil on here now, as well, or youcan do that in the wash, that is totally up to you. So you season both sides of the chicken, again with the salt, Tabasco and smoked paprika and designated that aside. Next we are going to slice up some capsicums, or bell peppers. Deseed them by simply slicing them in half and removing the center coreand then sacrifice them a good tap so all the grains actuallycome out of the capsicum. And placed all of that asideonce you’ve diced them. Now we’re going to split the avocados and save that for last-minute. Start cooking the chickenin a preheated frying pan and supplemented all of the olive oil and liquids and everything into that pan.Slice it up and then we’re going to put in the diced capsicum andreuse all of that oil, get them really nice and glistening. And then partition all of the ingredients up into the four dinner prep containers that “youve had” there on top ofthe bed of cauliflower rice, meeting sure all of thejuices become part of it and the bell spices are in there as well. We’re going to use the avocadoas a guacamole sort dish that goes on the side. You can set some Tabasco in there, again some inhaled paprika, a little bit of liquid cigarette and some, you are well aware, salt, pepper, lemon, everything can go in now as you like. You can either placed itin there with your dinners or you can keep it separate for freshness. Next up we have an easy spinach omelet.This one’s really easy. All you have to do it crackyour eggs into a bowl, I have a waste bowl thatis sitting beside me there, super easy for banquet prepping. You whisk that together witha fork, whatever you’ve got, you melt the butter in the frying pan and then place all of your spinach on top. So that will wilt down really quickly and then you simply pourall of the eggs on top, give it a little of a mix around and take it out when it’s only just cooked because again you’re probablygonna reheat this later on and you don’t want itto turn super rubbery.Now I’m adding some chives on top. Season with some salt and pepper and you are absolutely ready to go. Next up is some strawberry yogurt bowls. These are delicious and theystart with Greek style yogurt. Get all of it in there, I merely use a flake’ cause it’s much easier. You can mix all of thisin the actual bowl. Vanilla extract and Ihave some Stevia descends, they go in there. You mingle that together and thenyou add some thickened paste or heavy cream, whatever you’ve got. Pour that into the yogurt and it becomes superdelicious, rich and milky. So you can havestrawberries fresh, frozen, whatever you’ve got, some coconut flakes, they are delicious on top and sacrifice it that little bit of different texture. That’s it, optionalsupplements I would also add would be omega-3s, magnesium and vitamin D. Or stand outside inthe sunlight for 20 minutes. If you’re worried you are unable to eat any of the ingredients showcasedin any of these recipes, I’ve got a really quicksubstitution for you. So any of the proteinswithin the meal plan can be substituted for aprotein that you can eat.Chicken for beef, beef forpork, those types of things. Sub any dairy with a coconut alternative. So, for instance, Greekyogurt for coconut yogurt. Again, this video is accompaniedby a full meal prep guide so if you haven’t downloaded that already here is the link you can get that and go and download it right now. So that’s it, don’t be afraidto make any of your questions in the comments below and ifyou have any personal questions that you don’t wanna put in the comments, feel free to e-mail me atsupprt @fatforweightloss. com.au.So that’s it for this week guys. Thank you so much for watching and I’ll see you in the next video ..