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Index
DISCLAIMER AND COPYRIGHT
Greenfield Fitness Systems
Introduction
About the Author
Before you start: How to use this eBook
Introduction To The Ketogenic Diet For Athletes
What is a Ketogenic Diet?
Overall Health Benefits
Adapting to a New Lifestyle
Examples of Ketogenic Meals
Ketogenic Foods at a Glance
The Meal Plans
Overview of the Basic Principles
How to get started
A Word on Supplements
Day 1: Overview
Breakfast: Mushroom and Spinach Eggs with Creamy Coffee
Lunch: Lettuce Wrap with Turkey and Dark Chocolate
Dinner: Baked Pumpkin with Salmon and Mixed Leafy Salad with Avocado
Day 2: Overview
Breakfast: Hazelnut Bread with Butter and Keto Cacao
Lunch: Leftover Pumpkin, Leafy Salad and Raw Chocolate
Dinner: Broccoli with Dressing and Lamb Burgers
Day 3: Overview
Breakfast: Kale Shake
Lunch: Seabass with Mash and Garlicky Spinach
Dinner: Broccoli Frittata with a Mixed Salad and Lemon Keto Bombs
Day 4: Overview
Breakfast: Ketogenic Porridge
Lunch: Leftover Broccoli Frittata with Coconut Focaccia
Dinner: Venison Steak with Fennel and Blackberries with Coconut Cream
Day 5: Overview
Breakfast: Kippers, Spinach and Roasted Peppers
Lunch: Omelette filled with Red Pesto and Rocket (Arugula) Salad
Dinner: Mediterranean Vegetables with Roast Chicken
Day 6: Overview
Breakfast: Rashers, Mushroom and Tomato
Lunch: Caesar Salad
Dinner: Green Soup and Low-Carb Crispbread with Liver Pâté
Day 7: Overview
Breakfast: Hazelnut Bread with Butter and Protein Shake
Lunch: Leftover Green Soup and Crispbread with Hemp Pesto
Dinner: Salmon Stir-Fry with Spinach Salad
Day 8: Overview
Breakfast: Chia Chocolate Pudding
Lunch: Lettuce Wrap with Salmon
Dinner: Pizza
Day 9: Overview
Breakfast: Grain-free Granola with Protein Coconut Shake
Lunch: Pizza Base with Chicken Liver Pâté and Rocket Salad
Dinner: Courgette (Zucchini) Spaghetti with Bolognese Sauce
Day 10: Overview
Breakfast: Vegan Flax Coconut Bread with Butter and Smoked Trout
Lunch: Avocado Spinach Scramble with Courgette Spaghetti
Dinner: Bacon Wrapped Fish
Day 11: Overview
Breakfast: Macadamia Pancakes
Lunch: Leftover Fish and Leafy Salad
Dinner: Lamb Rendang and Superfood Salad
Day 12: Overview
Breakfast: Salmon Wrapped Avocado
Lunch: Roast Tahini Cauliflower with Garlicky Spinach and Biscuits
Dinner: Duck with Walnut Pesto and Creamy Broccoli Mash
Day 13: Overview
Breakfast: Broccoli Omelette with Rashers
Lunch: Temaki Roll
Dinner: Celeriac, Courgette and Cheese Hash with Blackberry Pudding
Day 14: Overview
Breakfast: Morning Broth
Lunch: Leftover Celeriac Hash with Protein Coconut Shake
Dinner: Thai Green Prawn Curry with Tasty Green Beans
Snacks
Protein-rich Snacks
Fatty Snacks
Nutrient-dense Snacks
Feedback, Please!
Recommended Resources
Scientific References
Free Newsletter & books by Ben Greenfield
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