The Complete Guide Top 230 Ketogenic Diet Recipes For Beginners Nutritional Information For Every Healthy Meal And Fast Weight Loss

The Complete Guide Top 230 Ketogenic Diet Recipes For Beginners Nutritional Information For Every Healthy Meal And Fast Weight Loss

AUTHOR NAME IS About Bertha Doyle

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Bertha Doyle

Copyright © 2019

ISBN: 9798586315885

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Table of Contents

1 CHAPTER .............................................................................................1

DIETARY GUIDELINES, What's in the fruits and vegetables?................................................... 1

Practical ideas .............................................................................................2

The goal of the 30 Days Ketosis Challenge is simple .................................................3

WHAT RESULTS CAN YOU EXPECT?......................................................................................... 3

KETOGENIC NUTRITION.......................................................................... 3

Ketogenic Diet and Intermittent Fasting really effective? ...........................................5

MENU AND RECIPES ,Elaboration of the Menu ,Breakfasts ....................................7

Lunches, Dinners and Desserts .........................................................................7

2 CHAPTER ,breakfasts................................................................................. 9

YOGURT WITH OATS, APPLE AND HONEY,ORANGE JUICE ............................9

MILK WITH VANILLA, AVOCADO AND APPLE BREAD.................................. 9

SKIMMED MILK WITH COFFEE, WHOLE WHEAT BREAD WITH CHEESE, PEAR 9

MILK WITH PLUMS, WHOLE WHEAT BREAD WITH AVOCADO .....................10

STRAWBERRY JUICE, NONFAT YOGURT WITH APPLE AND OATS .................10

TEA WITH MILK, WHOLE GRAIN TOAST WITH LOW CALORIE JAM AND MELON JUICE ..................................................................................................10

COFFEE WITH MILK, FRUIT SALAD WITH NUTS .........................................11

YOGURT WITH OATS, HONEY AND PEAR .................................................11

PEAR COMPOTE, SKIM MILK AND BREAD WHOLEMEAL PITA WITH CHEESE 11

COFFEE WITH SKIMMED MILK, MARRAQUETA WITH TURKEY HAM AND LETTUCE .............................................................................................12

APPLE WITH YOGURT, MARRAQUETA WITH TOMATO ................................12

COFFEE WITH MILK, WHOLEMEAL TOAST WITH AVOCADO, KIWIS.............. 12

TEA WITH SKIMMED MILK, A WHOLEMEAL BREAD WITH A SCRAMBLED EGG ...........................................................................................................13

TANGERINE JUICE, SKIMMED MILK WITH COFFEE, TOAST WITH AVOCADO 13

SKIMMED MILK WITH COFFEE, FRUIT SALAD, BREAD WITH AVOCADO .......13

PORICH MILK AND QUESILLO TOAST ......................................................14

TANGERINES, SKIMMED MILK WITH COFFEE TOAST WITH SCRAMBLED EGG ...........................................................................................................14

MELON, TEA WITH SKIMMED MILK, TOAST WITH LOW-CALORIE JAM ..........14

ORANGE JUICE, SKIMMED MILK, TOAST WITH CHEESE AND LOW-CALORIE JAM...................................................................................................... 15

YOGURT WITH APPLE AND NUTS............................................................. 15

ORANGE AND PEACH JUICE, SKIM MILK, WHOLE WHEAT TOAST WITH .........15

ORANGE JUICE, COFFEE WITH SKIMMED MILK, TOAST WITH AVOCADO ......16

SKIMMED MILK WITH VANILLA, MARRAQUETA WITH TOMATO, APPLE .........16

KIWI JUICE, NONFAT YOGURT WITH OATMEAL .........................................16

PLUMS, COFFEE WITH MILK SKIMMED, RYE BREAD WITH CHEESE ...............17

PEAR, TEA WITH SKIMMED MILK, TOAST OF WHOLEMEAL BREAD WITH LOW-CALORIE JAM......................................................................................... 17

STRAWBERRY JUICE, TEA WITH SKIMMED MILK WHOLEMEAL TOAST WITH QUESILLO............................................................................................. 17

CLEMENTINES, TEA WITH SKIMMED MILK WHOLEMEAL TOAST WITH SCRAMBLED EGG................................................................................... 18

3 CHAPTER ,Lunches................................................................................. 19

Chard and Bean Stew................................................................................... 20

Jarugas with chives (young beans with chives and chorizo) .......................................21

MIXED SALAD .......................................................................................21

FILLED MEAT NITS .................................................................................22

FROZEN SEMAPHORS.............................................................................. 22

POLENTA FORMATS................................................................................ 23

GREEN BEAN AND TOMATO SALAD .........................................................24

TUTI FRUTI AND NATURAL YOGHURT DESCREMADO .................................24

CREAM OF CAULIFLOUR  ........................................................................25

COOB SALAD  ........................................................................................26

ENSALADA DON FAUSTO ........................................................................27

TUNA TORTILE  ......................................................................................28

CEVICHE DE SALM?N, PALTA AND LECHUGA ............................................ 29

PEPPER CREAM...................................................................................... 30

LETTUCE SALAD, BEEF WITH SALAD BROAD BEANS................................... 31

DURAZNO ICE CREAM ............................................................................31

CREOLE SALAD ......................................................................................32

CORIANDER CHICKEN WITH PEPPER RICE ................................................33

RICE WITH BELL PEPPER ........................................................................ 34

ENTERTAINING SALAD ............................................................................35

CROWN OF ARTICHOKES WITH RICE SPRING .............................................36

SPRING RICE ..........................................................................................37

WINTER ICE CREAM................................................................................ 37

GREEN BEAN SALAD, TOMATO, LETTUCE AND AVOCADO ..........................38

NOODLES WITH BOLOGNESE SAUCE ........................................................39

TOMATO SALAD WITH CUCUMBER AND CABBAGE WITH CILANTRO ............40

BEEF CASTLE .........................................................................................41

APPLE AND SEMOLINA DESSERT.............................................................. 42

EXOTIC SALAD .......................................................................................42

MONGOLIAN MEAT WITH CHAUFAN RICE ................................................43

CHAUFAN RICE ......................................................................................44

CELERY SALAD ......................................................................................45

CRISPY CHICKEN WITH MASHED POTATOES .............................................45

PURE DE PAPAS...................................................................................... 46

FRUIT SKEWER .......................................................................................47

COLD ROLL OF STUFFED MASHED POTATOES ...........................................47

CONGER EEL BROTH.............................................................................. 48

FALSE EGGS ..........................................................................................49

WALDORF SALAD ...................................................................................49

RICE WITH MUSSELS ...............................................................................50

CUSTARD APPLE MOUSSE ........................................................................51

ORANGE SAUCE ....................................................................................52

AVOCADO STUFFED WITH TUNA AND SALAD OF LETTUCE ........................52

CORN PIE .............................................................................................53

MACEDONIA.......................................................................................... 54

COSTINA LETTUCE WITH HERB SAUCE .....................................................54

NOODLES BATHED WITH FRESH TOMATO AND ALBAHACA ........................55

QUINCES IN JUICE ..................................................................................56

AVOCADO MOUSSE .................................................................................56

SPINACH FILLED PANCAKES ....................................................................57

CABBAGE, CARROT AND PEANUT SALAD ...................................................58

CHICKEN IN HONEY ..............................................................................58

CREAMY RICE WITH PUMPKIN.................................................................. 59

PINEAPPLE JELLY WITH CHOPPED FRUIT.................................................. 60

STUFFED ARTICHOKE BOTTOMS AND GREEN BEAN SALAD ........................60

ROAST MEAT WITH HERBS ......................................................................61

FRUIT CIBORIUM WITH ICE CREAM LOW CALORIE..................................... 62

BEET SALAD WITH CARROTS ..................................................................62

SPIRALS WITH TURKEY AND VEGETABLES ................................................63

GAZPACHO ...........................................................................................64

CHICKEN WITH ARTICHOKES AND RICE ...................................................65

SMOOTH RICE .......................................................................................66

COLONIAL CUSTARD APPLE WITH ORANGE SAUCE ....................................66

ORANGE SAUCE .....................................................................................67

CRUNCHY SALAD ....................................................................................68

MEXICAN STYLE HAKE ...........................................................................69

MASHED POTATOES WITH BASIL .............................................................70

ASTORIA PEARS .....................................................................................71

TOMATO AND BASIL TOWERS................................................................. 72

ORANGE CHICKEN ................................................................................73

GREEN RICE ..........................................................................................74

GREEN CAUSE TO CORIANDER ................................................................75

MANGO AND LEMON MOUSSE .................................................................76

MUSHROOM AND ARTICHOKE CEVICHE ...................................................77

MEAT IN CASSEROLE WITH VEGETABLES .................................................78

MIXED CABBAGE SALAD......................................................................... 79

EGGPLANTS AND PUMPKINS WITH TOMATOES ..........................................79

RICE WITH MUSHROOMS .........................................................................80

PINEAPPLE AND ALMOND CREAM ............................................................81

CHILEAN-STYLE SALAD ...........................................................................82

GRILLED WITH BAKED POTATO ...............................................................82

4 chapter Meals break ...................................................................................83

MILK WITH APRICOTS, MARRAQUETA WITH TOMATO AND OREGANO......... 84

MILK WITH BANANA, BREAD WITH LOW-CALORIE JAM ...............................84

SKIM MILK, WHOLE WHEAT PITA WITH LETTUCE AND TURKEY HAM ...........84

SKIMMED MILK WITH MINT, WHOLE WHEAT BREAD WITH TOMATO AND GREEN BELL PEPPER ..............................................................................84

TEA WITH MILK, WHOLEMEAL BREAD WITH AVOCADO ..............................85

SKIM MILK, 4 WHOLE GRAIN CRACKERS WITH CHEESE ..............................85

SKIMMED YOGURT, BREAD WITH AVOCADO .............................................86

SKIMMED YOGURT, WHOLE WHEAT BREAD WITH TURKEY HAM AND TOMATO ...............................................................................................86

LEMON CHEQUE ....................................................................................88

SKIMMED MILK WITH STRAWBERRIES ......................................................88

SKIMMED YOGURT, PITA BREAD WITH TOMATO .......................................89

SKIMMED MILK WITH VANILLA, WHOLEMEAL TIN LOAF WITH TURKEY HAM ............................................................................................................90

SKIMMED MILK WITH LIQUEFIED APRICOTS AVOCADO TOAST ...................91

STRAWBERRY MILKSHAKE..................................................................... 92

5 chapter dinners .......................................................................................93

PUMPKIN CREAM  ...................................................................................94

MUSTARD CHICKEN WINGS .....................................................................95

AMERICAN CABBAGE SALAD ...................................................................96

CHICKEN, WATERCRESS, AND AVOCADO SPLASH .......................................97

TRIFFLE OF BERRIES AND RICOTTA .........................................................98

TOMATO AND CORN SALAD ....................................................................99

CHICKEN SHOWER .................................................................................99

GAZPACHO SALAD ................................................................................100

ITALIAN ZUCCHINI SOUP....................................................................... 101

FRUIT SALAD....................................................................................... 102

CARROT AND CORIANDER SOUP............................................................ 102

ORIENTAL SALAD .................................................................................103

ROASTED MILK WITH PEACH .................................................................104

CELERY SOUP ......................................................................................104

CALIFORNIA SALAD AND CHICKEN SUPREME......................................... 106

CHICKEN SUPREME.............................................................................. 106

APPLESAUCE ........................................................................................106

SALMON ROLL WITH GREEK SALAD ....................................................... 107

CREAM OF VEGETABLES ........................................................................108

GREEK SALAD .....................................................................................108

MIXED SALAD....................................................................................... 110

PORK FILLET WITH TOMATO AND COOKED POTATO ...............................111

CHINESE SALAD ...................................................................................112

TOMATO AND POTATO CREAM ..............................................................113

LOW-CALORIE JELLY WITH CHOPPED FRUIT............................................ 114

MIXED LETTUCE SALAD  .......................................................................114

RICE AND PAPRIKA STEW..................................................................... 115

FENNEL, ORANGE AND AVOCADO SALAD .............................................116

CARROT MAYONNAISE, TUNE HUPE  ..................................................... 117

CHICKPEAS WITH PARSLEY ...................................................................118

SPINACH SALAD ,CHUCHOCA WITH OSOBUCO ........................................119

STUFFED TOMATOES ...........................................................................121

VEGETABLE PAELLA ............................................................................122

FRESH VEGETABLE STICKS AND CIBOULETTE SAUCE............................... 123

HAKE CAKE WITH CRUNCHY PUREE ......................................................124

LETTUCE, CARROT AND RAISIN SALAD................................................... 125

CHARQUICAN ......................................................................................126

SUPREME SALAD.................................................................................. 127

SPANISH CHICK WITH MASHED POTATOES PIAMONTESA.......................... 128

PIEDMONTESE MASHED POTATOES....................................................... 129

CAPRESSE SALAD................................................................................. 130

RATATOUILLE WITH BAKED POLENTA ...................................................131

BAKED POLENTA................................................................................. 132

ROASTED MILK TOPPED WITH RASPBERRIES ..........................................132

MUSHROOM CREAM .............................................................................133

GRILLED CHICKEN WITH RICE AND VEGETABLES ..................................134

HUMITAS ............................................................................................135

CRANBERRY MOUSSE AND SAUCE......................................................... 136

LETTUCE SALAD WITH CORIANDER ,TOMATICAN ...................................137

ORIGINAL SALAD ................................................................................138

COLD TOMATO CAKE ..........................................................................139

ITALIAN PUMPKIN PANCAKES FILLED WITH MUSHROOMS ......................140

BRETON SALAD ..................................................................................141

PEPPERS AU GRATIN ...........................................................................142

GREEN BEAN SALAD WITH CORN .........................................................143

CAULIFLOWER STEW AU GRATIN .........................................................144

STRAWBERRY FLAN ............................................................................145

ASPARAGUS CREAM............................................................................ 146

ARTICHOKE, OLIVE, SPINACH AND RICOTTA LASAGNA........................... 147

FIGS WITH BAKED RICOTTA .................................................................148

VEGETABLE STICKS WITH SAUCE OF CORIANDER.................................. 149

CORVINE IN MASHED CHICKPEAS WITH MERQUÉN AND ALBAHACA .......150

PEA SOUP.......................................................................................... 151

AJIACO ..............................................................................................152

CHICKEN CREAM .................................................................................153

TUNA FISH SPLASH.............................................................................. 154

About author....................................................................................... 155

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1 CHAPTER

DIETARY GUIDELINES

1. Consume 3 times a day products

dairy products such as milk,yoghurt, quesillo or fresh cheese, preferably semi skimmed or nonfat, because

helps to have healthier bones Take

Milk!

2. Eat at least 2 plates of vegetables and 3 different colored fruits every day.

Make the most of nature and grow

your health. Eat fruits and vegetables all the days!

3. Eat beans, chickpeas, lentils

or peas at least twice per

week.

4. Eat fish at least 2 times per

week, cooked, baked, steamed or

iron, did you know that when eating fish do you help keep your heart healthy?

5. Do you prefer foods with less

saturated fat content and

cholesterol. I control my cholesterol

eating low-fat foods.

6. Reduce your regular consumption of sugar and salt. I read the labels and you?. Choose low-fat foods,

sugar and salt.

7. Drink 6 to 8 glasses of water a day. Drink Water quenches thirst, protects and renews.

What's in the fruits and vegetables?

This book contains a variety of menus and recipes planned for

four weeks, which can be chosen

or distributed according to preference, budget and food availability according to the time of the year.

These menus contain suggestions for

breakfast, lunch, tea time and meals. The interesting is that each of these times of food has its nutritional content and also presents the total contribution per day.

These preparations have been planned in such a way as to

that are healthy and comply with current recommendations to reduce caloric intake, fats, sugar and sodium (salt) mainly.

This is an international program that promotes the consumption of 5 portions of vegetables and fruits from different colors every day, within the framework of a healthy diet, which is characterized by

because it provides all the energy and nutrients that each person needs to grow, develop and stay healthy.

Consuming 5 portions of fruits and vegetables provides the nutrients that human beings need and corresponds to the current recommendation of the World Health Organization, which suggests

consume 400 grams of fruit and

vegetables. This, in practical terms,