Quick Keto Meals
Easy Ketogenic Cooking In 30 Minutes Or Less
Ronnie Israel
Copyright © 2018 Ronnie Israel
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.
Table Of Contents
Other Books By Ronnie Israel
INTRODUCTION
A Keto Overview
Understanding Macronutrients
The Keto Diet Foods
Time-Saving Tips For Quick And Easy Keto Meals
BREAKFAST RECIPES
English Breakfast Muffins
Mug Muffin
Cream Cheese Pancakes
Breakfast Waffles
Coconut Avocado Smoothie
Vanilla Turmeric Oatmeal
Chia Raspberry Pudding
Chia Oatmeal
Keto Cereal
Ricotta Vanilla Pancakes
APPETIZERS & SNACKS
Keto Caprese Meatballs
Chocolate Mint Popsicles
Chocolate Mousse
Cashew Lemon Cookies
Guacamole Special
Feta Avocado Cucumber Cups
Smoked Salmon Cucumber
Zucchini Nachos
Dill Cream Cheese Dip
Cream Cheese Prosciutto Wrapped Asparagus
SOUPS & SALADS
Broccoli Soup
Cheddar Broccoli Soup
Cheesecake Strawberry Salad
Lobster Salad
Italian Salad
Cabbage Curry Coconut Salad
Avgolemeno
Chicken Noodle Soup
Feta Zucchini Salad
Cream Of Tomato Soup
POULTRY DISHES
Chicken Soup
Carrot Noodles And Ginger Chicken
Shredded Chicken
Turkey Meatballs
Keto Shredded Chicken Chili
Taco Burgers
Tikka Masala
Turkey, Olive and Feta Burgers
Spinach Meatloaves
White Turkey Chili
BEEF & LAMB DISHES
Beef Zucchini
Lamb Bacon Kebab
Mongolian Beef
Beef Slaw
Shirataki Noodle Beef Soup
Beef Broccoli
Beef Wraps
Lamb Chops With Tzatziki Sauce
Lamb Burgers With Cucumber Tomato Salad
Lamb Chops And Mustard Sauce
PORK DISHES
Grilled Zucchini Stuffed With Bacon
Stuffed Mushrooms With Cheese And Bacon
Pork Chops
Pork Mushroom Meatballs
Pork Rinds
Grilled Pork Chops
Pork Tenderloin
Pork Asparagus Stir-fry
Bacon Mushroom Sauce
Bacon Egg Quesadillaa
FISH & SEAFOOD DISHES
Salmon With Mushrooms And Spinach
Spicy Shrimp
Shrimp Stew
Grilled Trout
Baked Mackerel With Mushroom
Tuna Fishcakes
Crab Avocado Salad
Scallops Wrapped In Bacon
Garlic Shrimp
Salmon Patties
VEGETABLE MAIN DISHES
Roasted Red Pepper Soup
Vegetable Soup
Salsa Verde
Stir-fry Tofu
Mexican Salsa
Radish Cucumber Salad
Broccoli Salad
Panna Cotta
Leek And Asparagus Soup
Artichokes With Dijon Mustard Garlic Dip
SIDES
Carrot Fries
Roasted Parmesan Cauliflower
Zucchini Fritters
Grilled Shrimp
Mashed Cauliflower
Creamed Spinach
Brussels Sprouts Relish
Black Bean Avocado Salsa
Pizza Dip
Zucchini Green Beans
FAT BOMBS
Chocolate Coconut Fat Bombs
Strawberry Fat Bomb
Almond Coconut Chocolate Fat Bombs
Chocolate Macadamia Fat Bombs
Coconut Ginger Fat Bombs
Pecan Butter Fat Bombs
Chocolate Macadamia Fat Bomb
Chocolate Fat Bombs
Coconut Blackberry Fat Bombs
Peanut Butter Chocolate Fat Bombs
Other Books By Ronnie Israel
Electric Pressure Cooker Recipes: Over 100 Delicious Quick And Easy Recipes For Fast Meals
One Pot Keto: Easy Ketogenic Meals For Your Slow Cooker, Skillet, Stockpot And More
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The Wok Cookbook: Delicious And Filling Chinese Recipes To Enjoy
INTRODUCTION
A Keto Overview
The Keto diet is one of the healthiest eating plans available. It is a low carb diet that emphasizes healthy fat consumption. On the keto diet, you eat very small amounts of carbs, medium amounts of protein but lots of fats. The principle behind this diet is to replace the body's regular energy source—carbs, with fat. Typically, our body burns carbohydrates for energy. But when we starve it of its main energy source, the liver will produce ketones or ketone bodies from the stored fat in our body which will then be used as fuel.
The keto diet has been around for almost a hundred years. It is definitely not a fad. Originally developed as an epilepsy treatment in 1924, the Keto diet has been proven to be effective for the treatment of many other symptoms and diseases, including cancer, diabetes, neurological conditions and acne. This diet works because it improves overall health through the metabolic shift from carbohydrate-based fuels to fat-based fuels and the resulting production of fat metabolism known as ketones. Our brain and body uses ketones to make energy by a metabolic pathway called ketosis. Ketosis is simply the term used to describe the state where the body has no more glucose to use for energy, so it automatically switches to ketone bodies, a more stable and steadier energy source.
