7 Day KETO Meal Prep – Simple Healthy Meal Plan

hey everyone and therefore welcomed my first fully fledged Kido meal prep video in this video I’m gonna show you exactly how to strategy out a week’s worth of nutrient in under an hour to make sure that your food is fresh delicious and best of all really easy to make this whole video is accompanied by a free printable guide which contains the exact amounts of each ingredient you’ll need will vary depending on your gender issues and goals you can download the free full meal prep guide right here instead of prepping a full seven days worth of snack designs all in one go to ensure your food is fresh I recommend dividing it up into two parts throughout the week so ever that Sunday night and Thursday night whatever that looks like for you as long as it’s about four eras apart for the first banquet prep you will need the following beef mince chicken thighs yogurt eggs spinach and baked coleslaw you know these are the main ingredients that you’ll need but the other parts I’ll interpret as we go through each recipe you’ll need 12 receptacles preferably glass as this will avoid anything from the receptacles oozing into your nutrient Plus glass reheats more evenly and won’t leave any residue taste or smell in the receptacles subsequentlies a frying pan and stovetop a chopping board and bayonet a pair of fresh clean hands and optional a food processor but you can easily buy rice cauliflower to skip this gradation save all of this in the fridge and reheat as needed for breakfast you’ll be enjoying a creamy fruit and yogurt Bowl with coconut flakes lunch and dinner or a choice between either sesame beef coleslaw or chicken burrito bowls be accompanied by a super easy spinach and egg omelet with similar choices for lunch and dinner if you’re intermittent fasting simply eat lunch as usual and retain breakfast for a savory snack during 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 seed petroleum some fish sauce and also some soy sauce or coconut aminos if you so desire this departs along with some cool coleslaw and that all gets cooked down until it’s really nice and soft and that goes into for snack prep receptacles as shown you can garnish this with some sesame grains and a little of coriander which really holds it that really delicious flavor the lids go on formerly the food come down to room temperature and they get stored in the fridge for up to four daytimes next up is chicken burrito bowls so we’re going to start by writing some cauliflower you can skip this gradation if you’ve already got riced cauliflower but you precisely pulse it in your food processor until it gazes same to what is shown in the video right now separate that out into four containers you’re gonna do add some Tabasco sauce some smoked paprika all over the cauliflower rice trust me it’s delicious we’re spice the chicken thighs here so we have some chicken thighs we’re flavor it with some Tabasco sauce again some salt some smoked paprika you are eligible to placed some olive oil on here now as well or you can 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 rectified that digression next we are going to slice up some capsicum or bell peppers de-seed them by simply slicing them in half and removing the center core and then giving them a good sound so all the grains actually come out of the capsicum and specified all of that digression once you’ve diced them now we’re going to split the avocados and save that for later start cooking the chicken in a preheated frying pan and computed all of the olive oil and juices and everything into that pan slice it up and then we’re going to put in the diced capsicum and reuse all of that petroleum get them really nice and glistening and then divide all of the ingredients up into the four meal prep receptacles that you have there on top of the bunked of cauliflower rice building sure all of the liquids become part of it and the bell spices are in there as well we’re going to use the avocado as a guacamole form saucer that goes on the side you can framed some Tabasco in this and again some smoked paprika or a little bit of liquid smoking and some you know salt pepper lemon everything then can go in here as you like you can either set it in there with your meals 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 is crack your eggs into a container I have a waste Bowl that is sitting beside me they’re super easy for dinner prepping you wipe that along with a crotch whatever you’ve got you defrosted 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 precisely draw all of the eggs on top pay it a little of a mixture around and take it out when it’s only just cooked because again you’re probably gonna reheat this later on and you don’t want it to 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 containers these are delicious and they start with Greek style yogurt get all of it in there I time use a flake because it’s much easier you can mix all of this in the actual bowl vanilla extract and I have some stevia slips they go in there you mingle that together and then you supplemented some coagulated paste or heavy cream whatever you’ve got rain that into the yogurt and it becomes super luscious rich and creamy in order to be allowed to have strawberries fresh frozen whatever you’ve got some coconut flakes they are delicious on top and hand it that little bit of different texture that’s it optional complements I would also add would be Omega threes magnesium and vitamin D or stand outside in the Sun for 20 minutes if you’re worried you are unable to eat any of the ingredients showcased in either of these recipes I’ve got a really quick substitution for you so any other proteins within the meal plan can be substituted for a protein you can eat chicken for beef beef or pork those types of things sub any dairy with a coconut alternative so for instance Greek yogurt for coconut and yogurt again this video is accompanied by a full meal prep guide so if you haven’t downloaded that already here is the link where you can get that and go and download it right now so that’s it don’t be afraid to applied any of your questions in the comments below and if you have any personal questions you don’t want to framed it in the comments feel free to email me at brace at fat for weight loss comm a you so that’s it for this week chaps thank you so much better for watching and I’ll see you in the next video


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