Healthy Meal Prep Cookbook for Beginners E-Book

Mary Gaskins

• Herausgeber: shalombrain
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2020

Beschreibung

Meal prepping is the art of preparing meals ahead, packing and storing them. Meal prepping offers a budget friendly alternative to Individuals who want to save money, eat healthy and have access to nutritionally balanced meals which lead to increased energy levels, fewer cravings and an effective weight management.

With meal prepping, your schedule becomes lighter, providing you with more time to spend with your family and friends, go out and do fun exciting things and live life on a larger scale.

This Healthy Meal Prep Cookbook for Beginners offers you a professional and practical yet simple guide to meal preparation that you can easily adapt to either as a beginner or an expert in the field. With 3-weeks meal plan optimized for effective weight loss and principal living, your search for a budget friendly and practical meal prep cookbook ends here. 

In this cookbook, you find a 100 prep-friendly recipes, carefully written for easy understanding, execution and systematically sub-categorized into chapters such as breakfast, lunch, dinner, snacks, smoothies and soups for yours peruse.

Join me in exploring the world of meal prepping.

Leseprobe

Healthy Meal Prep Cookbook for Beginners

Weekly Recipe Plans for a Healthy Living and Weight Loss

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Mary Gaskins

Copyright © 2020 Mary Gaskins

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty

While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

The photography/images contained in this book are properties of Qara Press

Contents

INTRODUCTION

WHAT IS MEAL PREPPING?

Why meal prep?

What should I meal prep?

How long can I meal prep for?

What do I need to meal prep efficiently?

Storage containers that you must have handy;

21 DAYS MEAL PREPARATION

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

BREAKFAST

Riced Cauliflower with Meatballs

Proteineous Egg Muffin

Scrambled Turmeric Egg Sausage Meal

Riced Cauliflower Egg Cups

Simple Prep Ahead Pancakes

Steak, Egg & Salsa Verde Wraps

Riced Broccoli Egg Muffins

Pumpkin Pie Oats

Baked Chocolate Berry Oatmeal

Mexican Burritos

Teriyaki Broccoli & Chicken Thighs

Broccolini Spaghetti Squash

Balsamic Pan Sauce Chicken Thighs

Crispy Oat Rice

Queso Fundido Butternut Squash

Buttery Quinoa

Chai & Quinoa Oats Mix

Roasted Beet Hummus

Sauceed Buffalo Cauliflower Bites

Cinnamon-Apple Quinoa Bowl

Crouton & Gouda-Broccoli Florets

LUNCH

Sriracha Cauliflower Shrimp Meal

Chicken Pizza Meal

Simple Fajita Salmon Meal

Roasted Mustard Chicken & Brussels Sprouts

Baked Veggies & Cod

Baked Buffalo Sauced Chicken Casserole

Slow Cooked Beef Ragu Meal

Thyme & Garlic Chicken Thighs

Baked Pork Tenderloin

Baked Vegetable Roast

Riced Broccoli Chicken Casserole

Slow Cooked Creamy Butter Chicken

Turkey Stuffed Tender Peppers

Veggie Turkey Meatballs & Spaghetti Squash

Simple Zucchini Rellenos

Baked Potato Nacho Fries

Baked Parsnip Fries

Summer Squash & Zucchini Casserole

Sautéed Gomasio Carrots

Mediterranean Quinoa Salad

Tropical Quinoa Salad

DINNER

Stuffed Sweet Potato Boats

Grilled Marinated Veggies

Creamy Mushroom Quinoa

Enchilada Quinoa

Bean & Quinoa Burgers

Tahini Dressed Buddha

Cuban Quinoa with Salsa

Vegan Fajita Quinoa Bowl

Chickpea Beet Meatballs

Crockpot Buffalo Chicken Dip

Baked Mango Cubes

Balsamic & Cheese Roasted Cauliflower

Turkey Kale Leaves Wraps

Arugula & Avocado Omelet

Grilled Chile Turkey Burgers

Crunchy Veggie Tortillas Wraps

Fresh Fig & Ricotta Cheese Bread Toast

Cranberry Butternut Squash Skillet

Hashbrown Sausage Casserole

Cucumber & Pomegranate Salad

Endive Wrapped Quinoa Tuna Salad

SOUP

Creamy Wild Rice Turkey Soup

Tahini Sauced Cashew Buddha Bowl

Chickpea Coconut Curry Soup

Slow Cooked Chicken Breast Soup

Pesto Chicken & Spinach Soup

Tofu Veggies Soup

Eggs, Ham & Green Soup

SNACKS

Banana Oat & Chocolate Bars

Chocolate Zucchini Donuts

Oatmeal Strawberry Bars

Apple Cinnamon Banana Bread

Chocolate Mint Balls

Cocoa Hazelnut Balls

Proteineous Peanut Butter Balls

Bacon Sausage Meatballs

Simple Morning Granola

Peanut Butter Oats Cake

Simple Zucchini Chocolate Brownies

Chickpea Chocolate Brownies

Peanut Butter Chocolate Fudge

Nut Brownie Bites

Peach-Yogurt Mold Pops

Banana Oatmeal Cookies

Pumpkin Oatmeal Cookies

Butter Berry Topped Muffin

Buttermilk Pancakes

Lime Berry Muffins

Lemon Cheesed Popcorn

SMOOTHIE

Green Tropical Smoothie

Banana Strawberry Smoothie

Blueberry Pineapple Vegetable Smoothie

Berries Smoothie

Mango Strawberry Smoothie

Chocolate Peanut Butter Smoothie

Banana Mango Smoothie

Simple Smoothie Jar

Coconut-Chocolate Strawberries

INTRODUCTION

Meal prepping is simply the process of preparing food ahead, packaging and storing. And lately this has become the hottest food trend in the country and to be honest, I couldn't be happier. I have been meal prepping since my early College days simply because it's a great way to manage time, money and eat healthy.

The art of meal prepping can be learnt, mastered and harnessed for its many benefits such as premium health, weight loss and a quality life. This was a gift I got from living with my grandmother in my teenage years. I grew up to watching her prepare food for weeks ahead at a time and some other time even up to a month and I used to covet how this tactic helped her to manage her budget and provide with more free time.

I'm so happy to see that many people are starting to show interest in this method of cooking hence the reason why I decided to prepare a beginner's guide to help people fully grasp the concept and get over the seemingly intimidation of meal prepping.

Like the saying goes, knowing will only get you half way through the battle, the knowledge for effective execution will successfully get you through to the end. This is why I have taken my time to take you through a step by step process of prepping meals for a healthy living.

I look forward to reading your testimonies and reviews.

Cheers, to a better living.

Mary Gaskins

WHAT IS MEAL PREPPING?

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Meal prepping or meal preparation can simply be defined as the process of preparing a meal or recipe, then dividing it into different portions for an easy grab-and-go food for later. Meal prepping allows you to prepare some or all of your meals ahead of time, it's like a fast food dinner except that this food will be prepared by you with better, healthier and unprocessed ingredients.

Majority of us expose ourselves to the consumption of potentially harmful foods, although not deliberately, but because of the lack of healthier foods to eat, meal preparation proffers a solution to this by offering us healthy, unprocessed food every time you want. Meal prep allows you to have 3-7 days’ worth of food at a time.

Why meal prep?

1. Helps you to maximize your time and budget

2. Help you to reduce wasteful cooking

3. Provides you with a lot of free time and convenience

4. Provides you with tasty, unprocessed homemade meals

5. Helps you to save money

6. Helps you to regulate your body metabolism

7. Provides you with healthy nutrition dense food

8. Helps you to live a better and longer life

9. Allows you get involved in other activities

10. It gives you control over what you eat

What should I meal prep?

It is important to know the kind of food and meals you can prepare ahead and this is because not all types of food can last long after preparation, some are best eaten immediately within a day or two days of preparation while some can stay out longer.

Below, I will provide you with a list of food item that works best for meal prepping and those that don't;

Best food items to meal prep

Cheese

Cooked meat

Whole fruit

Cooked beans

Nuts & seeds

Dips and sauces

Roasted vegetables

Cooked grains & pasta

Hearty fresh vegetables

Foods that are not best to meal prep

Fried food items

Crunchy food items

Softer fruits and veggies

Although for food items such as these, the best way to pack them would be individually and not with other food ingredients as this will help them last longer and not contaminate each other.

How long can I meal prep for?

Most meals can last for a duration of 4-5 days when stored in the refrigerator, just like a majority of the recipes in this book, although some meals can last a little longer but it is always better to start with the refrigeration guidelines set by the FDA, and then compare them against your own preferences.

The longer a meal is stored in the refrigerator the more it starts to slowly decline in quality this is why I don't advice that a meal should be stored for more than a week at a go. Meals that stay long in the refrigerator might become too lifeless or limp to enjoy but then the lifespan and preferable changes in flavor and texture is strictly subject to your taste.

What do I need to meal prep efficiently?

When meal prepping, the most important item you will need to have is a good container to store your prepared food in. Using a right or wrong container can make or break your meal preparation and this is why it is important to pay carefully attention when picking out your storage containers.

For effective storage, whichever container you decide to make use of must have the following qualities;

BPA Free

Reusable

Stackable

Microwavable

Freezer Safe

Dishwasher Safe

Storage containers that you must have handy;

Reusable ziploc bags

Pyrex glass containers

Divided glass container

Bento box containers

Fold or zip top sandwich bags

21 DAYS MEAL PREPARATION

Day 1

Breakfast: Riced Cauliflower with Meatballs

Lunch: Sriracha Cauliflower Shrimp Meal

Mid-Day Snack: Banana Oat & Chocolate Bars

Dinner: Stuffed Sweet Potato Boats

Day 2

Breakfast: Proteineous Egg Muffin

Lunch: Chicken Pizza Meal

Mid-Day Snack: Chocolate Zucchini Donuts

Dinner: Grilled Marinated Veggies

Day 3

Breakfast: Scrambled Turmeric Egg Sausage Meal

Lunch: Simple Fajita Salmon Meal

Mid-Day Snack: Oatmeal Strawberry Bars

Dinner: Creamy Mushroom Quinoa

Day 4

Breakfast: Riced Cauliflower Egg Cups

Lunch: Roasted Mustard Chicken & Brussels Sprouts

Mid-Day Snack: Apple Cinnamon Banana Bread

Dinner: Enchilada Quinoa

Day 5

Breakfast: Simple Prep Ahead Pancakes

Lunch: Baked Veggies & Cod

Mid-Day Snack: Chocolate Mint Balls

Dinner: Bean & Quinoa Burgers

Day 6

Breakfast: Steak, Egg & Salsa Verde Wraps

Lunch: Baked Buffalo Sauced Chicken Casserole

Mid-Day Snack: Cocoa Hazelnut Balls

Dinner: Tahini Dressed Buddha

Day 7

Breakfast: Riced Broccoli Egg Muffins

Lunch: Slow Cooked Beef Ragu Meal

Mid-Day Snack: Proteineous Peanut Butter Balls

Dinner: Cuban Quinoa with Salsa