7 Day Cast Iron Skillet Keto Meal Plan

7 Day Cast Iron Skillet Keto Meal Plan


welcome back to the fad weight loss channel it is so good to be back recently I have been riding a secret keto cookbook that will launch in December this year but today I thought I’d show you how to prepare a 7-day keto meal plan using a single skillet not all of the recipes will be inside this video a complete guide with all the recipes shopping list meal plan and tips and tricks inside my brand new ebook one skillet wonders so if you are interested in grabbing a copy the link is in the description or the first pin comment of this video I made it super cheap because it’s an e-book and look I know that we all love to have real physical books so that you can spill things on them so it comes in a high-quality version that you can also print unlike other recipe books you might have bought online that come out looking like postage stamps let’s get cracking firstly cast-iron skillets are absolute workhorses if you know how to look after them compared to nonstick frying pans these will last an absolute lifetime plus you don’t get all the nasty chemicals that come with companies trying to stick a nonstick surface like Teflon to aluminium they have to use some pretty serious glue that isn’t great for our bodies so you probably already know that cast iron is good so the next question I’ll need to ask you is are you cooking for yourself or are you cooking for your partner as well I only ask because there are two different sizes that you might need a 9 inch or 23 centimeter skillet which is most useful for preparing 2 portions either for you and your partner or for you for dinner and you for lunch the next day or a 10 inch 26 and 1/2 centimeter skillet which is most useful for preparing for portions either for you for 4 days or for you and a partner for dinner and lunch the next day if you are already confused don’t worry the recipe book covers this in much more detail here are my super simple steps to looking after cast iron when you’re cooking with it these are by no means the laws of cast iron this is just what works for me so leave me alone cast iron toys tip number one before you start cooking with cast iron don’t crank up the heat full bore and let it rip to the hottest setting as quickly as possible this could potentially put cracks in your cast iron skillet that your mum from your mom’s your dad’s uncle’s Arnie’s and they all just won’t be too happy just heat it slowly set a timer for five minutes and you’re done tip number two skillets got a bad name in the age of low fat diets there were many eggs sacrificed to the surface of skillets without enough fat so don’t be a Wimpy use loads of healthy fats fats like avocado oil and ghee have high smoking points but gear is probably my favorite tip number three once you’re done cooking while it’s still warm rinse it under hot water not cold remember those temperature cracks and use a brush to get rid of any sticky bits you can also use salt as an extra abrasive but I personally don’t use soap then place it back on the stove and get it bone-dry add some avocado oil over the pan and wipe away the excess and you are done tip number four stop moving your food around so much this really only applies to cooking sakes but it will self release once each side is done cooking simple let’s get cooking the plan inside the cookbook is what I would call a meal plan and not so much meal prep so whatever you make for dinner you can take for lunch the next day breakfast is skipped on Monday because it just works out better technically speaking but I know you’ve probably had a cheeky weekend and it’s time to get back on the wagon so fasting can be a great way to kick start the process of getting back into ketosis you will be enjoying meals such as ground beef and cabbage casserole to ezo breakfast baked shrimp alfredo pasta the perfect steak I mean literally perfect skillet pizza granola frittata gosh what isn’t in there there are even a few cheeky desserts as well I hope you like those they’re my favorite okay enough talk let me show you the damn recipes frittata one tablespoon of olive oil 3.5 ounces or 100 grams of bacon half a medium onion half a red bell pepper cook until onions turn translucent whisk 3 eggs 1 tablespoon of butter pour in the eggs level the playing field 1 tablespoon of Parmesan cheese royal or Grill for four minutes cut into slices half for dinner and half for lunch the next day [Music] nutritional bellies as per the screen [Music] cheresa breakfast bake one tablespoon of coconut oil melts one large Teresa is sliced half a red bell pepper walk until Teresa turns slightly crispy half a medium onion diced salt and pepper make room before X crack the eggs into those four spaces [Music] one quarter of a cup of cheddar cheese sprinkled lightly grilled or broiled of five minutes cut into slices half a dinner and half the lunch the next day nutritional values as per this crime how good to those eggs look they look amazing beef and mushroom skillet bake 1 tablespoon of coconut oil melts 1/2 a pound or 225 grams of ground beef cooked till brown 1 cup of sliced mushrooms until soft 1/4 of a cabbage thinly sliced flip from the bottom 1 tablespoon of ginger 1 tablespoon of rice wine vinegar 1 tablespoon of coconut aminos or soy sauce two teaspoons of sesame seed oil half the dinner and half a lunch the next day top with a few sesame seeds nutritional values as per the screen I am such a tease I can’t show you all the recipes otherwise you’ll just love me too much if you’re interested in grabbing a copy the link is in the description or the first pin comment of this video again I made it super cheap because it’s an e-book but here’s exactly what comes with it you get five breakfast recipes you get four simple side dishes including Kido potato tots and Kido cornbread you get eight main meals including pizza and pasta recipes you get three desserts yes you can easily make chocolate chip cookies and cheese cake in a skillet too you get recipe images for every recipe you get macro calculations for every recipe even their percentages a seven day meal plan for one two or four people it really just depends on the size of skillet you’re using a shopping list that contains everything you need to make the meal plan every sort of substitution you can think of even if you are dairy free not free sweetener free taste free you get the gesture and the best part all of the recipes have a built in portion control for example each recipe has a portion of two which means half the skillet it doesn’t mean you follow someone else’s recipe to make a delicious keto meal only to find that the portion is crazy small to make the carbs under 5 grams there is none of that BS here so I hope you liked this video if you own a skillet and you’re looking to make easy keto meals with heaps less washing-up with a simple no BS attitude then this is for you if you like complicated recipes I assure you there are plenty of jumbles up recipes out there you can try these recipes are simple we like simple I like simple the end simple

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