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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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